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<v Speaker 1>Initialize Sequenzy coming to you live from Houston, Texas, home

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<v Speaker 1>to the world's largest medical center.

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<v Speaker 2>Everything looking alan.

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<v Speaker 1>This is your Health First, the most beneficial health program

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<v Speaker 1>on radio with doctor Joe Bellotti. During the next hour,

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<v Speaker 1>you'll learn about health, wellness and the prevention of disease.

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<v Speaker 1>Now here's your host, doctor Joe Bellotti.

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<v Speaker 2>Well look good Sunday evening to everybody, Doctor Joe Galotti.

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<v Speaker 2>We're broadcasting from Houston, Texas and around the globe on

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<v Speaker 2>the iHeart Radio app the iHeartRadio Network, and as many

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<v Speaker 2>of you know, we broadcast from the home station KTRH

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<v Speaker 2>in Houston, the legendary AM radio station KTRH. But today

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<v Speaker 2>we're broadcasting from the top of the Texas Medical Center.

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<v Speaker 2>It's one of those on call weekends where part of

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<v Speaker 2>the practice of being a physician is you have to

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<v Speaker 2>be on call on the weekend. And what I would say,

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<v Speaker 2>in the twenty one years since two thousand and three,

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<v Speaker 2>I've been doing the program, and I've been on call many,

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<v Speaker 2>many many weekends that the show goes on, and not

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<v Speaker 2>a single time has the program ever had to be

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<v Speaker 2>canceled or abbreviated because I was on call. Now I

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<v Speaker 2>will say the truth is during commercials, during breaks, I

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<v Speaker 2>do have to run out and answer phone calls, text

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<v Speaker 2>messages from the answering service, the emergency room, patients in

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<v Speaker 2>the intensive care unit, other colleagues. But the show's never

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<v Speaker 2>been canceled, and I'd like to say in the showbiz world,

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<v Speaker 2>this show must go on. And here we are. I'm

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<v Speaker 2>so happy we're here every Sunday now to be part

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<v Speaker 2>of the program, which you should all be familiar with,

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<v Speaker 2>but if not, there may be some newcomers in the audience.

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<v Speaker 2>Our website doctor Joegalotti dot com. That's my name, doctor

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<v Speaker 2>Joe Galotti GA l a TI dot com. And when

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<v Speaker 2>you go there, there's lots of information Sona for our

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<v Speaker 2>weekly newsletter that goes out on Saturday morning across the country.

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<v Speaker 2>All of our social media is there. Follow us along

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<v Speaker 2>on our YouTube page, Facebook, Instagram, our practice website which

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<v Speaker 2>is Liver Specialists of Texas. We take care of people

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<v Speaker 2>at Livy Disease. It is all there, but you have

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<v Speaker 2>to go to doctor Joegalotti dot com and while there,

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<v Speaker 2>feel free to take a look at my book Eating

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<v Speaker 2>Yourself Sick, Eating Yourself Sick. All right, So for the program, today,

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<v Speaker 2>a bunch of I would say, it's you know, sometimes

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<v Speaker 2>I do the show more of a popery show. It's

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<v Speaker 2>a basket of interesting things to talk about. And the

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<v Speaker 2>one topic which we'll try and spend a little bit

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<v Speaker 2>of time on today has to do with your weight. Now,

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<v Speaker 2>we talk about weight and obesity a lot on this

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<v Speaker 2>program because if I, if I tell you that the

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<v Speaker 2>root cause of you getting sick either acutely ill or

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<v Speaker 2>chronically ill, with the usual cast of characters, which will

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<v Speaker 2>be high blood pressure, diabetes, cardiovascular disease which may take

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<v Speaker 2>its form in a heart attack, a stroke, congestive heart failure, cardiomyopathy,

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<v Speaker 2>lots of different things. Liver disease and of course that's

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<v Speaker 2>what I do, fatty liver disease which leads to cirrhosis

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<v Speaker 2>and liver cancer, the need for a liver transplant. It

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<v Speaker 2>is a colossal disaster. Orthopedic issues related to weight. Obesity

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<v Speaker 2>is related to a number of internal cancers, cancer related

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<v Speaker 2>to weight, and of course there's a whole slew of

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<v Speaker 2>evidence pointing towards obesity and inflammation related to a number

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<v Speaker 2>of neuro psychological problems, depression, and the list goes on

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<v Speaker 2>and on. So it is if you want to look

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<v Speaker 2>at the root of the problem, it is weight. Now

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<v Speaker 2>we're not necessarily going to get into why people are

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<v Speaker 2>overweight or why people are obese my commentary for right now,

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<v Speaker 2>and many of you may be able to relate to this.

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<v Speaker 2>So in your typical encounter with a doctor or a

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<v Speaker 2>nurse practitioner, or a physician assistant, whatever the case may be,

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<v Speaker 2>your healthcare team, in addition to hopefully spending time talking

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<v Speaker 2>with them about your ills, your complaints, your concerns, whatever

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<v Speaker 2>the case may be, and a physical examination. They're going

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<v Speaker 2>to send you for blood work, they may send you

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<v Speaker 2>for an EKG. They may and you for a chest

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<v Speaker 2>X ray, an ultrasound, a mammogram, a cat scanner, MRI,

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<v Speaker 2>whatever it may be. Some data is going to be generated, okay,

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<v Speaker 2>and so information is going to come back. Your blood

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<v Speaker 2>pressure is high. Let's say the top number, the systolic

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<v Speaker 2>number is two hundred, the bottom number is ninety five.

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<v Speaker 2>Two hundred over ninety five serious medical condition. It should

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<v Speaker 2>not go unaddressed, and it probably will not go unaddressed

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<v Speaker 2>because uncontrolled high blood pressure at that level can lead

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<v Speaker 2>to heart attack, heart failure, stroke, kidney damage, bad no boy,

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<v Speaker 2>and oh it's bad stuff. Your doctor and or your

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<v Speaker 2>treatment team's going to address this. Let's say you go

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<v Speaker 2>for blood work and your blood sugar comes back at

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<v Speaker 2>three hundred. So clearly, if you're not diabetic, you're diabetic now,

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<v Speaker 2>or if you do have diabetes, it's poorly controlled and

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<v Speaker 2>someone is going to address this because high blood sugar

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<v Speaker 2>leads to an assortment of problems. Let's say you go

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<v Speaker 2>for your annual mammogram and it comes back that there's

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<v Speaker 2>a spot on your breast. It's going to be followed

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<v Speaker 2>up with either a different kind of mammogram or imaging study,

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<v Speaker 2>or a referral to a surgeon, or a discussion that

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<v Speaker 2>it may need to be biopsied because we're concerned it

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<v Speaker 2>may be breast cancer. You end up having blood in

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<v Speaker 2>your stool, well that may be a sign of colon cancer.

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<v Speaker 2>It's going to be evaluated. And the list goes on

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<v Speaker 2>and on. So keep in mind that you go to

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<v Speaker 2>the doctor, tests of some kind are going to be done.

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<v Speaker 2>Those results come in and they're analyzed, and the things

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<v Speaker 2>that are abnormal will get addressed. Okay, I think we're

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<v Speaker 2>all comfortable with that at scenario, but The one bit

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<v Speaker 2>of data that is collected at almost every single physical

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<v Speaker 2>examination clinic visit is your weight. You step on the

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<v Speaker 2>scale and a number is spit out and it's recorded.

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<v Speaker 2>And my point here, and that's the whole you know,

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<v Speaker 2>I've been talking for eight minutes and fifty seconds. Now,

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<v Speaker 2>My whole take here is that that very important metric

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<v Speaker 2>is being ignored. Patients are over weight, and the doctors,

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<v Speaker 2>the nurses, the pas, whoever you're seeing basically say, Bob,

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<v Speaker 2>you're overweight, try to lose weight. Oh okay, well I

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<v Speaker 2>sort of know that I've been gaining weight for the

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<v Speaker 2>past decade. Okay, well I'll try to do better. Nobody

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<v Speaker 2>really says it's down with them to say, now, look,

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<v Speaker 2>this is a serious health concern. This weight of yours

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<v Speaker 2>is as risky as uncontrolled blood pressure. This weight is

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<v Speaker 2>likely going to lead to a number of metabolic complications.

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<v Speaker 2>You'll be at risk for diabetics, heart disease, cancer, fatty, liver, cirrhosis,

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<v Speaker 2>et cetera, et cetera, et cetera. But yet this little

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<v Speaker 2>bit of information is sort of ignored. You see it

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<v Speaker 2>and it's completely glossed over. Now, how do we change that?

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<v Speaker 2>We need to have an overhaul in the way physicians,

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<v Speaker 2>my colleagues need to look at the weight. The weight

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<v Speaker 2>has to be formally addressed. The patients and their families

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<v Speaker 2>need to be made aware what the long term complications are. Now,

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<v Speaker 2>you may have an idea in the back of your head, Yeah,

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<v Speaker 2>being overweight is not good, but I feel okay. Well

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<v Speaker 2>you may feel okay, but you know your blood sugar

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<v Speaker 2>is at a whack, and you are hypertensive on two

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<v Speaker 2>drugs and oh, by the way, you're on a stanton

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<v Speaker 2>because your cholesterol is up. All of this is going

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<v Speaker 2>to add up to a set of colossal complications. Chronic disease,

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<v Speaker 2>decreased quality of life, the likelihood that you're going to

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<v Speaker 2>die sooner than you should. Now, I would say for

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<v Speaker 2>most of you, my patients included, this is not necessarily

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<v Speaker 2>an okay thing. But the hard discussion is not brought up,

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<v Speaker 2>and we are just kicking the can down the road.

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<v Speaker 2>And when we look at our healthcare system, everyone says

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<v Speaker 2>it's going broke. Well, yeah, it's going broke because we

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<v Speaker 2>have all these people with these chronic diseases such as obesity,

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<v Speaker 2>that it's almost like these conditions are multiplying. So you

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<v Speaker 2>come in with obesity, you walk out the door with

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<v Speaker 2>four other diseases which I just listed, and the management

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<v Speaker 2>of these are expensive. The complications are expensive, the testing expensive,

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<v Speaker 2>the hospitalizations, the surgeries for all of this is expensive.

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<v Speaker 2>And while many people may not be talking about this,

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<v Speaker 2>I would say that public health crisis number one is

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<v Speaker 2>obesity and eighty percent of the population has fallen victim

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<v Speaker 2>to it, but they're not looking at it that way.

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<v Speaker 2>So my message to everybody would be, and I hate

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<v Speaker 2>to say, you know who, you are here to fat

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<v Speaker 2>shame anybody or put anybody on the spot, but if

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<v Speaker 2>you know that you are overweight or obese, the message

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<v Speaker 2>is that you're at risk for lots of other complications.

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<v Speaker 2>And if you could get the obesity and weight under control,

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<v Speaker 2>which we'll talk about after the break, your likelihood of

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<v Speaker 2>having serious complications goes down dramatically. Less medications, you could

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<v Speaker 2>throw those darned pills out, all right, So we're going

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<v Speaker 2>to take a break right now. I'm doctor Joe Galotti.

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<v Speaker 2>This is your health First. Every Sunday between eight no

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<v Speaker 2>not eight o'clock, seven and eight o'clock go to doctor

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<v Speaker 2>Joegalotti dot com. For more information. Stay tuned, We'll be

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<v Speaker 2>right back. Welcome back, everybody, Your health First, doctor Joe Galotti.

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<v Speaker 2>Every Sunday between seven and eight pm. We want you

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<v Speaker 2>to be here, tuned in, dialed in, listening to the program.

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<v Speaker 2>And as I say every week, our goal is to

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<v Speaker 2>raise your health.

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<v Speaker 1>I Q.

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<v Speaker 2>Not believe that the sun and the idea of raising

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<v Speaker 2>your health had Q really does go a long way

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<v Speaker 2>because if you've if you've got that added insight on disease,

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<v Speaker 2>the added insight on what you personally are at risk

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<v Speaker 2>for because of a family history or another disease that

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<v Speaker 2>you have or a condition, you are far more equipped

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<v Speaker 2>to decrease the likelihood of having serious complications. And I

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<v Speaker 2>think that is what this is all about, having insight

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<v Speaker 2>to understand and you could, you know, look at this

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<v Speaker 2>in any other way. If you know that driving high

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<v Speaker 2>speed without a seat belt on is bad, you put

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<v Speaker 2>a seatbelt on, you slow down. That'll save your life

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<v Speaker 2>and save misery for a lot of people. Same thing here.

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<v Speaker 2>If you know that you have certain risk factors, diseases,

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<v Speaker 2>things that you need to be alerted to, maybe even

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<v Speaker 2>if you did not know it and you learned it

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<v Speaker 2>here through us, and now we're your health first team.

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<v Speaker 2>You are that far better off. Trust me, all right,

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<v Speaker 2>don't forget doctor Joegalotti dot com is our website. So

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<v Speaker 2>to continue on the obesity discussion now, I posted a

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<v Speaker 2>video commentary on this about a week or so ago,

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<v Speaker 2>and I had a fair amount of feedback from it,

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<v Speaker 2>and you know what people were writing, and I understand

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<v Speaker 2>their frustration. Please please please understand that I know that

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<v Speaker 2>this is not a quick fix problem. There's no pill.

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<v Speaker 2>Well you could argue that there's a pill, but there's

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<v Speaker 2>no pill to really combat obesity because it is a

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<v Speaker 2>lifestyle problem. But people writing to me saying, yeah, we

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<v Speaker 2>get it, we get it, but we do not have

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<v Speaker 2>the tools. We do not have the support available to

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<v Speaker 2>work on a weight loss journey. And that's where I

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<v Speaker 2>sort of lose everybody, because I'm saying to myself, what

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<v Speaker 2>tools are you looking for? Are you looking for tools

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<v Speaker 2>on how to exercise more? Well, those tools are available

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<v Speaker 2>everywhere you go online. And there are YouTube videos golaw

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<v Speaker 2>on exercise or Instagram or Twitter or TikTok. They're there.

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<v Speaker 2>There are health clubs on every corner practically, So I'm

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<v Speaker 2>not quite sure what tools you're looking for tools to

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<v Speaker 2>eat better, cook better. There is a ton of information

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<v Speaker 2>on the proper nutritional journey to follow. Follow the Mediterranean diet. Well, gee,

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<v Speaker 2>I don't know what the Mediterranean diet. You could talk

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<v Speaker 2>to your physician, talk to a dietitian, a nutritionist type

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<v Speaker 2>in what is a Mediterranean diet and you'll find out

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<v Speaker 2>the content of a Mediterranean diet. I want to cut

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<v Speaker 2>down on sugar, added sugar. Well, read the labels, pardon me,

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<v Speaker 2>read the labels. Look for foods that do not have

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<v Speaker 2>added sugar. Look at foods that have decreased fat content.

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<v Speaker 2>It's on the labels. You could read about it. So,

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<v Speaker 2>I don't know if we have created a society that

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<v Speaker 2>they want everything done. You have to look at this

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<v Speaker 2>and say, what is my responsibility in this? I have

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<v Speaker 2>to own this. It's not the doctor's fault. Now, it

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<v Speaker 2>may be the doctor's fault that they're not bringing it

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<v Speaker 2>up and really sitting you down and having a heart

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<v Speaker 2>to heart talk about this. But you have to get

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<v Speaker 2>with your family, your community to say, look, this weight

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<v Speaker 2>that I am caring is no good, even if it's

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<v Speaker 2>just ten fifteen pounds or it is fifty pounds or

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<v Speaker 2>one hundred pounds. There is information out there, but you

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<v Speaker 2>need to take the responsibility to own this and talk

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<v Speaker 2>with your physicians say what are the options, where do

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<v Speaker 2>I get help? What do I need to do right now?

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<v Speaker 2>So again, feedback like this is very important, but at

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<v Speaker 2>the same time, there is that personal responsibility that you

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<v Speaker 2>need to really become a student of health. And you

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<v Speaker 2>can look through the archives of this radio program over

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<v Speaker 2>twenty plus years, and we have a lot of information online,

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<v Speaker 2>YouTube videos and our websites, a lot of information on

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<v Speaker 2>the tools that you need to be successful. All right,

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<v Speaker 2>we're gonna take a break right now, news, weather, traffic.

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<v Speaker 2>We're gonna hear about the astros coming up in just

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<v Speaker 2>a minute. Doctor Joe Galotti dot com every Sunday between

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<v Speaker 2>seven and eight pm to live right back. Welcome back,

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<v Speaker 2>everybody that your health first. I'm doctor Joe Galotti every Sunday.

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<v Speaker 2>I'm so glad you could join us. And as I

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<v Speaker 2>have always said, Sunday evening is really one of the

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<v Speaker 2>best parts of the week for me because I really

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<v Speaker 2>cherish this opportunity to be able to talk with the

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<v Speaker 2>community and help them be well. I see so much

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<v Speaker 2>in my medical Practice Liver Specialist of Texas. So many

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<v Speaker 2>patients that get to us too late. We like to

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<v Speaker 2>call it the late referral, and it is at epidemic numbers.

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<v Speaker 2>People just come late. They're being watched. Action is not

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<v Speaker 2>being taken on various issues that are uncovered. Now we

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<v Speaker 2>deal with liver disease, and so we see patients that

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<v Speaker 2>have had abnormal liver chemistries. It's on your blood work,

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<v Speaker 2>the liver test, the alt and the ast billy rubin

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<v Speaker 2>alkalin phosphatase, things like that, or abnormal ultrasounds of the liver.

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<v Speaker 2>We see people that have had these abnormal findings for

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<v Speaker 2>years upon years, ten years, twelve years. Oh yeah, I've

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<v Speaker 2>known about the fatty liver, but my doctor told me

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<v Speaker 2>not to worry about it. Well, I'm sorry to tell

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<v Speaker 2>you it is something you should have worried about because

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<v Speaker 2>now you have advanced damage. So my whole goal here

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<v Speaker 2>It may be that I am yelling into the woods

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<v Speaker 2>and nobody hears me, but we have to become more

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<v Speaker 2>engaged understand our bodies. You have to be better students.

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<v Speaker 2>And you know, I think if I was just to

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<v Speaker 2>poll anybody, you probably have more knowledge of how your

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<v Speaker 2>refrigerator works than how your body works, or how your

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<v Speaker 2>car works, or some other thing you doodle with. Oh yeah,

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<v Speaker 2>I'm an expert on that, but you neglect being an

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<v Speaker 2>expert on your body, the most complicated thing on earth.

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<v Speaker 1>Now.

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<v Speaker 2>I know there's no owner's manual, but I'd like to

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<v Speaker 2>think that this program is at least a table of

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<v Speaker 2>contents on what you need to be interested in. So

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<v Speaker 2>as a reminder, Doctor Joe Galotti dot com, d R

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<v Speaker 2>j O E g A l A t I dot

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<v Speaker 2>com is our website. Texas Liver dot com. T e

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<v Speaker 2>x A S l a v e r dot com

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<v Speaker 2>is our practice website. But if you go to doctor

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<v Speaker 2>Joegli you will see the link to Texasliver dot com

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<v Speaker 2>for more liver information. And through all of these websites

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<v Speaker 2>you can directly message me. You could directly message you.

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<v Speaker 2>It says contact us hit it. A form will come

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<v Speaker 2>up and write your heart away as to what you

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<v Speaker 2>would like to say to me, But you have to

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<v Speaker 2>go to these websites. Okay, a few miscellaneous little things.

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<v Speaker 2>There is a little magazine that I subscribe to, and

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<v Speaker 2>I would say, if you want to get this for

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<v Speaker 2>someone's birthday, Christmas special occasion. It's called Nutrition Action, and

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<v Speaker 2>it comes out every month or two. And I have

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<v Speaker 2>been a long term subscriber to this little magazine. It's

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<v Speaker 2>more like a big newsletter, but it is a magazine.

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<v Speaker 2>I guess how many pages is it. It's a twenty

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<v Speaker 2>and it is when we get to that our home,

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<v Speaker 2>my wife and I the kids, we really look at

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<v Speaker 2>it and become ourselves a better consumer. But I always

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<v Speaker 2>say this is I get good radio discussion from here,

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<v Speaker 2>and it is mostly related to chronic disease and nutrition

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<v Speaker 2>and again, making you a better consumer of healthcare, that

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<v Speaker 2>is the prevailing thing. So there's a little section here

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<v Speaker 2>usually every month they call it Quick Studies, a snapshot

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<v Speaker 2>of the latest research on diet, exercise and more. And

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<v Speaker 2>so these are good little nuggets to talk about with

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<v Speaker 2>all of you. One of them has to do with

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<v Speaker 2>what's called microplastics. Okay, microplastics are exactly what you think.

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<v Speaker 2>These are super super small pieces of plastic that get

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<v Speaker 2>into your body through your skin, your food, and the

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<v Speaker 2>air you breathe. Were surrounded by this stuff. And what

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<v Speaker 2>they're finding is that this stuff ends up in your arteries, yes,

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<v Speaker 2>your arteries of your heart and brain, and you could

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<v Speaker 2>get a heart attack or stroke. So researchers examined the

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<v Speaker 2>plaque that they removed from two hundred and fifty seven

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<v Speaker 2>patients who needed surgery to open up their narrow, narrowed

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<v Speaker 2>carotid arteries. These are the arteries that are in your

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<v Speaker 2>neck that go up and feed the blood to your noggin.

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<v Speaker 2>Analysts detected polyethylene and fifty eight percent and polyvinyl chloride

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<v Speaker 2>in twelve percent of the patients. What's more, in the

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<v Speaker 2>ten plaques examined with electron microscope, so that's really getting

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<v Speaker 2>down close, the scientists saw jagged edge foreign particles and

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<v Speaker 2>after roughly three years, the risk of heart attack, stroke

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<v Speaker 2>and death was four and a half times higher. And

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<v Speaker 2>people with these microplastic nanoparticles in the uteries. Now what

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<v Speaker 2>do you do, right, We're not just gonna sit here

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<v Speaker 2>and frighten everybody. Minimize your use of plastic, starting with

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<v Speaker 2>bottled water, the biggest source. This study can't prove that

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<v Speaker 2>pmns caused cardiovascular disease, even though the researchers accounted for

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<v Speaker 2>many factors that raise a heart the risk of heart attack,

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<v Speaker 2>but it is still worth limiting your exposure to plastic

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<v Speaker 2>and so instead of getting plastic bottles, get a source,

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<v Speaker 2>keep it in glass where possible. Okay, another one is

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<v Speaker 2>they title this size matters. When people were offered bottomless

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<v Speaker 2>plates of large, medium, and small pretzels. Now, I don't

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<v Speaker 2>know about you, but I really enjoy a good pretzel.

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<v Speaker 2>The interesting thing is that they ate more of the

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<v Speaker 2>large pretzels sixty eight calories worth than the medium calories

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<v Speaker 2>fifty one calories or the small pretzels forty seven calories.

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<v Speaker 2>The participants also ate the large pretzels more quickly and

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<v Speaker 2>with bigger bites than they ate the medium or small pretzels.

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<v Speaker 2>So what do we do? Keep in mind that larger

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<v Speaker 2>unit foods like cookies, crackers, chocolates, et cetera, may lead

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<v Speaker 2>you to eat more and quickly. So what you want

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<v Speaker 2>to do is if you are going to indulge in pretzels,

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<v Speaker 2>it seems that the research would say buy small pretzels.

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<v Speaker 2>I think that is reasonable. Now there's before we take

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<v Speaker 2>the break. Here a lot of talk about beef. People

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<v Speaker 2>have this idea that they need to eat beef to

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<v Speaker 2>get protein to stay strong. So the question here was

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<v Speaker 2>can beef boost muscle or tendon strength when you do

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<v Speaker 2>strength training. Good question. Research, which was partially funded by

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<v Speaker 2>the beef industry, randomly assigned forty nine older women to

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<v Speaker 2>eat a normal protein diet, a higher protein diet, or

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<v Speaker 2>a higher No wait, let me just say this. They

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<v Speaker 2>eat a normal protein diet, a higher protein diet, or

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<v Speaker 2>a higher protein diet with three ounces of lean beef

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<v Speaker 2>per day. Okay, so regular protein, a higher protein, and

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<v Speaker 2>then higher protein with an extra three ounces of beef.

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<v Speaker 2>So this was the study arm The first two group

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<v Speaker 2>eate three ounces of lean beef per week. All three

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<v Speaker 2>groups also got protein from chicken, eggs, dairy beans, grains, nuts,

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<v Speaker 2>and did supervised training three times a week. After twelve weeks,

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<v Speaker 2>all three groups had stronger thigh muscles, but muscles and

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<v Speaker 2>tendon strength didn't differ amongst the groups. So what to do?

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<v Speaker 2>Rely on strength training, not extra protein to keep your

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<v Speaker 2>muscles and tendons strong. I think this idea that you

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<v Speaker 2>have to have beef, red meat, hamburger steaks is not

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<v Speaker 2>necessarily correct. You're going to put yourself at risk for

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<v Speaker 2>obesity and heart disease. Okay. Coming up on the final

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<v Speaker 2>segment after Joe Galotti, so glad you're having a little

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<v Speaker 2>bit of time to spend together with us tonight on

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<v Speaker 2>this Sunday night, Stay tuned. Final segment coming up will

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<v Speaker 2>be right back, Welcome back to your Health First every

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<v Speaker 2>Sunday between seven and a pm. Final segment four tonight's installment.

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<v Speaker 2>And as many of you know, I get great joy

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<v Speaker 2>playing quirky music on the show. And what could be

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<v Speaker 2>better than Tijuana Brass from the nineteen sixties. I'm sure

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<v Speaker 2>some of you have said, Hey, when I was a kid,

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<v Speaker 2>I remember listening to that. So we're just going to

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<v Speaker 2>take you on a little bit of a throwback now.

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<v Speaker 2>As I have said before, there's for those that are

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<v Speaker 2>Herb Albert aficionados has a great documentary on him on

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<v Speaker 2>Netflix that goes through his whole history with A T

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<v Speaker 2>Tijuana Brass and A and M Records, and it's uh.

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<v Speaker 2>I learned a hell of a lot about herbal bit

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<v Speaker 2>and a great deal of respect for him. Quite quite

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<v Speaker 2>the musician. All right. Our website Doctor Joe Galotti dot

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<v Speaker 2>com signer for our newsletter. It's it's important to sign

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<v Speaker 2>up for the newsletter so that you could stay in

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<v Speaker 2>touch with us. So by going to doctor Joegalotti dot com.

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<v Speaker 2>At the top there there's a tab that says newsletter.

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<v Speaker 2>Click it, fill in your information and you will be

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<v Speaker 2>locked and loaded because what I'm going to talk about

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<v Speaker 2>now is going to be featured in next week's newsletter.

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<v Speaker 2>So you can get a little bit of a leg

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<v Speaker 2>up in what we're talking about. But you have to

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<v Speaker 2>go there to the website doctor Joe Goli. And again,

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<v Speaker 2>all of our social media is they follow us along,

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<v Speaker 2>especially Instagram, YouTube, lots of videos will be putting on.

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<v Speaker 2>All right, So what I want to talk about, and

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<v Speaker 2>you may have heard about this before. It's called the

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<v Speaker 2>Dash diet DASH, and it's something that really the American

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<v Speaker 2>Heart Association came up with a good number of years

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<v Speaker 2>ago to help control blood pressure. Now, we were talking

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<v Speaker 2>earlier about obesity and all of its complications, but here

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<v Speaker 2>is a diet that rooted in science shows that following

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<v Speaker 2>this diet will help with your blood pressure. And this

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<v Speaker 2>is an article out of the New York Times. We're

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<v Speaker 2>going to feature it next week in the newsletter. So

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<v Speaker 2>sign up doctor Joeglotti dot com. All right, And the

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<v Speaker 2>way the article goes is the researchers found that those

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<v Speaker 2>who followed the DASH diet had significantly larger reductions in

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<v Speaker 2>blood pressure than those on other diets. The following is

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<v Speaker 2>the American. Those following the American diet with extra fruits

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<v Speaker 2>and vegetables also enjoyed reductions in blood pressure, but to

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<v Speaker 2>a lesser extent. And so the key to the DASH

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<v Speaker 2>diet is that it is lower in sodium than the

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00:31:24.400 --> 00:31:30.079
<v Speaker 2>typical American diet, containing roughly one thousand to two thousand

417
00:31:30.119 --> 00:31:33.400
<v Speaker 2>milligrams of sodium per day. The standard American diet, said

418
00:31:34.319 --> 00:31:37.279
<v Speaker 2>has three to four thousand milligrams per day, and sodium

419
00:31:37.319 --> 00:31:39.920
<v Speaker 2>in the diet is the killer. Where do you get

420
00:31:40.039 --> 00:31:42.680
<v Speaker 2>sodium or salt. It's in processed foods. So if you

421
00:31:42.759 --> 00:31:46.759
<v Speaker 2>eliminate processed foods, you eliminate sodium, you'll lose weight and

422
00:31:46.839 --> 00:31:50.920
<v Speaker 2>your blood pressure will go down. Now, in this article

423
00:31:52.640 --> 00:31:59.720
<v Speaker 2>they give several different recipes for some DASH diet friendly

424
00:32:01.279 --> 00:32:04.519
<v Speaker 2>foods that you could eat. One of them is overnight oats.

425
00:32:04.680 --> 00:32:10.039
<v Speaker 2>One is charred bokchoi and canaloni. Bean salad. Sounds delicious,

426
00:32:10.359 --> 00:32:15.480
<v Speaker 2>sweet potato hash with tofu, baked fish with slow cooked peppers,

427
00:32:16.440 --> 00:32:22.240
<v Speaker 2>Citrus salad with fennel and olives. I love fenyl, so

428
00:32:22.680 --> 00:32:25.720
<v Speaker 2>lots here to look about. Now if you're saying, look,

429
00:32:25.759 --> 00:32:29.799
<v Speaker 2>I just want the bridge notes or the crib notes here.

430
00:32:30.680 --> 00:32:37.400
<v Speaker 2>So the Dash diet eating plant is rich in vegetables

431
00:32:37.559 --> 00:32:46.519
<v Speaker 2>and fruits, whole grains, fat free or low fat dairy, fish, beans, nuts,

432
00:32:46.599 --> 00:32:48.759
<v Speaker 2>and vegetable oils. Typically I would say go with the

433
00:32:48.759 --> 00:32:53.440
<v Speaker 2>olive oil. Now, in a sense, this is very Mediterranean

434
00:32:53.720 --> 00:33:00.519
<v Speaker 2>diet esque. They also add poultry, chicken. They don't mention

435
00:33:00.599 --> 00:33:07.000
<v Speaker 2>anything about beef, pork, sausage, processed meats. Now, the things

436
00:33:07.119 --> 00:33:11.799
<v Speaker 2>you want to limit in the Dash diet fatty meats, well,

437
00:33:11.880 --> 00:33:14.319
<v Speaker 2>this is going to be the sausage, the boo Dan

438
00:33:15.240 --> 00:33:24.039
<v Speaker 2>well boo dan like foods, steak, ribbi, pork, brisket, barbecue,

439
00:33:24.039 --> 00:33:27.640
<v Speaker 2>all that kind of stuff. You want to limit, full dairy, dairy,

440
00:33:28.039 --> 00:33:34.359
<v Speaker 2>full fat dairy. You want to eliminate all sugar sweetened beverages.

441
00:33:34.440 --> 00:33:36.440
<v Speaker 2>That is another if you're looking to say, how could

442
00:33:36.440 --> 00:33:39.599
<v Speaker 2>I change my diet right now? Cut out all the

443
00:33:39.920 --> 00:33:45.039
<v Speaker 2>soda and sweetened teas and whatnot, eliminate all sweets and desserts, cookies,

444
00:33:45.160 --> 00:33:50.440
<v Speaker 2>and reduce your sodium intake. So that is the Dash diet.

445
00:33:50.480 --> 00:33:54.920
<v Speaker 2>It will be featured in the newsletter next week. Please

446
00:33:55.000 --> 00:33:57.720
<v Speaker 2>please please sign up for it. It's something free, there's

447
00:33:57.759 --> 00:34:02.000
<v Speaker 2>no ads, it's just pure information. As I said at

448
00:34:02.000 --> 00:34:05.079
<v Speaker 2>the beginning of the show, Raise Your Health IQ. That's

449
00:34:05.119 --> 00:34:10.400
<v Speaker 2>as simple as it gets. The other article has to

450
00:34:10.519 --> 00:34:12.719
<v Speaker 2>do with dietary fiber, and we talk about this a lot,

451
00:34:12.840 --> 00:34:17.920
<v Speaker 2>and people still don't get it straight. There are so

452
00:34:18.039 --> 00:34:22.760
<v Speaker 2>many fiber supplements on the market that people are utterly confused,

453
00:34:23.199 --> 00:34:27.599
<v Speaker 2>and they really really have this sense that taking these

454
00:34:27.719 --> 00:34:32.559
<v Speaker 2>dietary supplements, the fiber gummies, etc. Is going to replace

455
00:34:32.840 --> 00:34:37.039
<v Speaker 2>fiber in your diet. And I would say not so fast.

456
00:34:38.000 --> 00:34:39.800
<v Speaker 2>And so the number to keep in mind you want

457
00:34:39.800 --> 00:34:44.960
<v Speaker 2>about thirty five to forty grams of dietary fiber per day. Now,

458
00:34:45.280 --> 00:34:49.840
<v Speaker 2>the issue is are these supplemental fibers as good as food?

459
00:34:50.639 --> 00:34:54.000
<v Speaker 2>And I will say categorically no, they are not as

460
00:34:54.119 --> 00:34:58.440
<v Speaker 2>good as eating the food. The reason is when you

461
00:34:58.639 --> 00:35:04.199
<v Speaker 2>eat food that is high in fiber, you are getting

462
00:35:04.559 --> 00:35:13.039
<v Speaker 2>all of the additional micro macro nutrients in that food,

463
00:35:13.119 --> 00:35:20.519
<v Speaker 2>the additional vitamins minerals that reduce inflammation, lower the risk

464
00:35:20.559 --> 00:35:25.719
<v Speaker 2>of cardiovascular disease, and you're missing the goodness of what

465
00:35:26.400 --> 00:35:32.639
<v Speaker 2>nature made for us, So do not bypass. A cup

466
00:35:32.679 --> 00:35:38.079
<v Speaker 2>of blueberries not only contains fiber, but you get vitamin

467
00:35:38.440 --> 00:35:43.840
<v Speaker 2>B and C, potassium, magnesium, and so much more. And

468
00:35:43.960 --> 00:35:51.239
<v Speaker 2>you could replicate this for oranges, apples, broccoli, cauliflower, squash, zucchini, carrots.

469
00:35:52.239 --> 00:35:55.039
<v Speaker 2>So I think the key thing is if you are

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00:35:55.280 --> 00:35:58.679
<v Speaker 2>on a journey to increase your dietary fiber by getting

471
00:35:58.760 --> 00:36:02.039
<v Speaker 2>more fruits and vegetables in your diet, you could supplement

472
00:36:02.239 --> 00:36:07.000
<v Speaker 2>it with dietary fiber. And I would say, go start

473
00:36:07.039 --> 00:36:10.480
<v Speaker 2>off with something like meta mucil, metamucil or one of

474
00:36:10.519 --> 00:36:16.000
<v Speaker 2>the generic forms of silium. Start with that every day,

475
00:36:16.239 --> 00:36:18.519
<v Speaker 2>every other day. But you have to make sure you're

476
00:36:18.559 --> 00:36:22.840
<v Speaker 2>getting in enough water. Now, if you take some of

477
00:36:22.920 --> 00:36:26.440
<v Speaker 2>these other fiber supplements, they could be quite irritating to

478
00:36:26.559 --> 00:36:28.559
<v Speaker 2>your gut. You're going to get cramps, you're going to

479
00:36:28.639 --> 00:36:30.880
<v Speaker 2>get diarrhea, you're going to wish you never did it,

480
00:36:30.920 --> 00:36:33.480
<v Speaker 2>and your compliance is going to go down. So I

481
00:36:33.599 --> 00:36:37.000
<v Speaker 2>would say, first and foremost food is best. Get this

482
00:36:37.119 --> 00:36:40.960
<v Speaker 2>food into your gut. It's going to be beneficial. If

483
00:36:41.000 --> 00:36:45.599
<v Speaker 2>you had to or want to add a dietary supplement,

484
00:36:47.199 --> 00:36:52.079
<v Speaker 2>I would go with the meta mucil sillium type products

485
00:36:52.119 --> 00:36:54.679
<v Speaker 2>that are out there, and there's many many generic over

486
00:36:54.760 --> 00:36:58.360
<v Speaker 2>the country. You get a met Costco, Walgreens, you know

487
00:36:58.440 --> 00:37:02.559
<v Speaker 2>your local supermarket has some sort of local brand of cillium.

488
00:37:02.760 --> 00:37:05.480
<v Speaker 2>Is the is the product that you would be looking for?

489
00:37:05.679 --> 00:37:09.199
<v Speaker 2>All right? So the DASH diet information I'm going to

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00:37:09.239 --> 00:37:15.239
<v Speaker 2>post on the newsletter for next week next Saturday. Do

491
00:37:15.440 --> 00:37:18.320
<v Speaker 2>signer for the newsletter. Follow along with all of your

492
00:37:18.800 --> 00:37:21.719
<v Speaker 2>of our social media offerings and what I would say.

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00:37:21.920 --> 00:37:24.760
<v Speaker 2>We are here as a resource. We want to help

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00:37:24.840 --> 00:37:28.400
<v Speaker 2>the public coast to coast with their health, with their wellness,

495
00:37:28.440 --> 00:37:30.519
<v Speaker 2>and answer questions. There's so many of you that are

496
00:37:30.519 --> 00:37:36.280
<v Speaker 2>sitting out there confused, this misunderstanding about what my condition is.

497
00:37:36.360 --> 00:37:39.199
<v Speaker 2>How do I get the best care for my father,

498
00:37:39.440 --> 00:37:43.599
<v Speaker 2>my mother, my son, my daughter, my wife, myself. We're

499
00:37:43.679 --> 00:37:49.679
<v Speaker 2>here as a resource. Check check the opportunity to communicate

500
00:37:49.760 --> 00:37:53.400
<v Speaker 2>with us through our website Doctor Joegalotti dot com. There's

501
00:37:53.519 --> 00:37:56.239
<v Speaker 2>a contact us tab and you could send us a

502
00:37:56.239 --> 00:37:59.280
<v Speaker 2>message that comes right to me and my team. So

503
00:37:59.519 --> 00:38:01.840
<v Speaker 2>that is is it. I want you to think about

504
00:38:02.000 --> 00:38:05.039
<v Speaker 2>your health, your wellness. What are you eating? Are you

505
00:38:05.119 --> 00:38:07.719
<v Speaker 2>getting enough sleep? Are you getting enough exercise? Are you

506
00:38:07.800 --> 00:38:10.719
<v Speaker 2>getting enough fiber in your diet? Are you getting too

507
00:38:10.840 --> 00:38:13.719
<v Speaker 2>much salt in your diet? Try to reduce it to

508
00:38:13.840 --> 00:38:18.360
<v Speaker 2>less than two thousand milligrams per day. And if for

509
00:38:18.599 --> 00:38:21.760
<v Speaker 2>those that are going to the doctor this week that

510
00:38:22.039 --> 00:38:27.440
<v Speaker 2>have a weight problem, it really behooves you to sit

511
00:38:27.559 --> 00:38:29.960
<v Speaker 2>the doctor down or the nurse practitioner or the PA

512
00:38:30.480 --> 00:38:33.119
<v Speaker 2>and have a conversation to say, hey, how am I

513
00:38:33.239 --> 00:38:36.679
<v Speaker 2>going to tackle this because you're at risk for all

514
00:38:36.760 --> 00:38:39.079
<v Speaker 2>of these other serious complications that we don't want you

515
00:38:39.159 --> 00:38:39.440
<v Speaker 2>to get.

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00:38:39.519 --> 00:38:40.440
<v Speaker 1>So that is it.

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<v Speaker 2>I'm doctor Joe Galotti, so glad to be here tonight,

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00:38:44.719 --> 00:38:47.559
<v Speaker 2>and you know what, Sunday, You'll be here in seven days.

519
00:38:47.760 --> 00:38:48.480
<v Speaker 2>Take care, we'll see you.

520
00:38:48.559 --> 00:38:52.679
<v Speaker 1>Then you've been listening to your Health First with doctor

521
00:38:52.800 --> 00:38:55.599
<v Speaker 1>Joe Glotti. For more information on this program or the

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00:38:55.679 --> 00:38:58.360
<v Speaker 1>content of this program, go to your Health First dot com.