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Well, hello and welcome to

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the next installment of

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Live Well with UCI Health.

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I'm Gina Grad,

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I'm from

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Alt 98.7 and iHeart Radio,

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and I'm here today with somebody

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very, very special.

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And I am going to pick

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every last part of your brain.

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Doctor Kiran Sachdev, 

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board-certified gastroenterologist

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and integrative medicine

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specialist.

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Boy, I hope I said that right.

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You did okay.

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I just

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I tried to get through

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those big words

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as quickly as possible,

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so I didn't stumble over them.

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And it's so great to talk to you

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because I was just thinking

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about how, like 15 years ago

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when we would talk about,

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oh, the gut.

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Oh, things start in your gut.

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That was like a punch line.

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Like everybody

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thought it sounded funny.

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And it's not really.

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Oh, I have a gun.

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I have a beer gut like,

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no, no, no, no, no, really.

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Things start in your gut.

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Have you noticed that over

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time, people are starting

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to embrace the idea

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that this is true

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and not just a joke?

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Thank you, Gina, for inviting me.

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Absolutely agree.

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The gut is certainly not a joke.

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Thank you.

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And I've spent 31 years

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working on the gut,

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and I definitely don't

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think it's a joke.

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And I think it really matters

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a lot. Yeah.

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To person’s

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overall health.

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Digestion, diseases, everything.

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Well, and now,

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you know, and I

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sort of hear all my stuff through,

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you know, headlines and stuff

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like everyone else,

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they're saying,

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well, it's very much linked

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to depression and anxiety

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and all of these things

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that we think

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start at the top of our bodies

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that do not.

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So I imagine that your your reach

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when it comes to this

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subject is head to toe. Correct.

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So, you know, integrative gastroenterology 

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focuses — it's a healing-oriented 

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medicine approach — and it focuses

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on the whole body,

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the mind,

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the soul,

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the person,

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their lifestyle

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and how it affects

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disease pathogenesis.

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So it certainly, you know,

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it merges

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both complementary

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and traditional medicine.

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It doesn’t downplay

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complementary medicine.

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Neither does it

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unconditionally embrace

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traditional medicine.

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But it is a scientific,

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evidence based approach

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with long

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with preventative measures,

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which helps

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to solve this problem of disease,

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our whole body disease.

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And it starts all of it

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starts in the gut.

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And I

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know, at least from my own

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personal experience in this,

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this realm,

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that the word gut often

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is paired

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with the word inflammation.

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And, you know,

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at one point I did the,

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you know,

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did the send the little box

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in, you know,

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the stool sample,

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you do the whole thing.

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And I was like,

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well, tell me how perfect.

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And and it went in

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and she said, basically,

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your body's on fire.

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And I, I said, you know,

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because I didn't understand.

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I was like, no,

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you don't understand.

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I just happen to have IBS

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and I just happen

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to have a history

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of anxiety and depression.

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I just happened to have eczema.

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And she goes,

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where do you think

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all of that is coming from?

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And it blew my mind.

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I had no idea.

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So I imagine that you're

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constantly blowing people's minds,

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saying,

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all of these things are related,

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and I can tell you

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where they start, right?

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So, you know,

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integrative gastroenterologist

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root cause medicine,

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it really focuses on

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where the disease is coming from,

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unlike traditional medicine,

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which is more,

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you know, symptom focused,

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it's more reactive.

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It's reactive.

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It's isolated in its approach

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to disease. Right.

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So with

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integrative gastroenterology,

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we're really getting to the bottom

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of where everything starts.

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And where everything

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starts is where

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digestion absorption happens

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and that happens in your gut.

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And if digestion absorption

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are not happening,

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well, the body

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kind of reacts to it.

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There's a whole ecosystem

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which is a factory of bacteria,

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viruses, fungi,

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microorganisms, trillions of them,

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which are residing in your gut.

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And these things,

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these organisms are doing things

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that the whole body does

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not itself do.

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They are

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extracting energy from food.

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They are producing vitamins.

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They are protecting

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us against pathogens.

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They they're helping with

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gut repair.

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They are helping with repair

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of your immune system.

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You're helping with

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gut homeostasis

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and all these creative things

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which are happening

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with the bacteria in our gut,

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make us healthier.

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A healthy microbiome

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is a way to health.

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And I

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imagine when people come in

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to see you for the first time

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and they're not very familiar

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with this, they go,

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so what prescriptions

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are you going to write me?

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And I would imagine,

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please correct me if I'm wrong,

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but a lot of the prescription,

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quote unquote,

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is what you're eating, right?

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What are we eating?

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And if I do need to treat them,

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I treat them with herbals, anti

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botanicals, you know.

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But I really do not want

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to give scripts.

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They rarely ever give scripts

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in my practice.

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Well, in the way

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I think of it, just as a layperson

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is that I'm sure you know,

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some scripts are important

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and it helps a lot of people,

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but I often think of it,

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I would think through the way

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you think of it,

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which is more like a Band-Aid.

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We're not treating

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what's really going on,

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but we will put a

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nice little Band-Aid over it.

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And if you get a side effect

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from that,

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Band-Aid will give you

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another Band-Aid. Exactly.

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So that keeps going on

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and on and on.

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And it's never going, you know,

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here, take another med here,

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take another method.

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By the end of it,

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patient is like 6

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or 7 different meds. Right.

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And we are all patching up

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their problems.

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We're not really addressing

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what's happening to them.

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When I was going to

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my integrative,

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medicine doctor,

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I was often

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I often heard the phrase

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leaky gut.

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What is that?

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So basically,

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the gut microbiome is,

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as I said,

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these trillions of bacteria,

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this factory

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which is functioning in the gut.

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But when they start

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fighting among themselves,

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then there's chaos.

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So that chaos damages

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the lining of the gut.

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And basically the gut

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becomes more permeable,

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so the lining gets damaged,

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the tight junctions get damaged,

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things start

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crossing through the gut

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and that is food

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allergies, food intolerances.

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Okay, that leaky gut happens.

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Food starts crossing over,

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pathogens start crossing over.

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This inflammation,

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this inflammatory storm.

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That inflammatory storm

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is because of this leaky

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gut problem.

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So healing or repairing the gut,

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destroying the,

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you know, the creating balance

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between the bacteria

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which are causing

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chaos in the gut.

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All these are modalities to help

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with reducing

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the inflammation in your body.

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And that makes perfect sense

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because it's like that's

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like the motherboard.

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And it just depends

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what information

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you're feeding it.

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But is it a

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one-size-fits-all approach

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or do you need to look

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at the individual first?

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You know,

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it's definitely not a

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one-size-fits-all approach.

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You know

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it's not cookie cutter

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approach to medicine anymore.

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We need to be individualized

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in our approach to medicine.

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We need to be individualized

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to the person's

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genetics, to the person's

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microbiome, to the person's cells.

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And that's what integrative

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gastroenterology is.

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It's a more centered approach

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where we normalize

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the gut microbiome, and hence

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we help with leaky

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gut and with repair. Okay.

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And so that leads

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me to a word that

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has blown up the past few years.

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And I didn't think it had anything

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to do with me

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until I was told that it was,

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can we talk about gluten

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and gluten

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insensitivity and celiac

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and stuff like that?

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I know it doesn't affect everyone.

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And I certainly like

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I said, that doesn't affect me.

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I just get itchy.

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It's random.

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There's no way to know.

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And my doctor said to me,

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so which one of your

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parents has celiac?

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And I said, neither.

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She goes, well, that's not true.

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So can we talk about

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gluten sensitivities

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and who that affects?

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And what does it mean?

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Well, gluten

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is certainly become a big problem.

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Oh, this day and age.

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You know,

00:07:33:00 - 00:07:33:21

we are trying to

00:07:33:21 - 00:07:35:05

mass produce wheat

00:07:35:05 - 00:07:36:15

because people are consuming more

00:07:36:15 - 00:07:37:23

wheat these days.

00:07:37:23 - 00:07:39:06

We're spraying the wheat

00:07:39:06 - 00:07:41:10

with chemicals and pesticides.

00:07:41:10 - 00:07:42:19

You know, the gluten

00:07:42:19 - 00:07:44:01

to mass produce it.

00:07:44:01 - 00:07:45:02

We're hybridizing

00:07:45:02 - 00:07:45:22

certain portions

00:07:45:22 - 00:07:47:08

of the molecule of the wheat,

00:07:47:08 - 00:07:49:03

which is in the gluten molecule,

00:07:49:03 - 00:07:51:01

and that's the 33-mer portion

00:07:51:01 - 00:07:52:01

to mass produce it.

00:07:52:01 - 00:07:54:01

So it's no longer a food.

00:07:54:01 - 00:07:55:18

It's almost become a chemical

00:07:55:18 - 00:07:57:02

to our body.

00:07:57:02 - 00:07:58:04

So our bodies

00:07:58:04 - 00:07:59:17

tend to react to it differently.

00:07:59:17 - 00:08:01:01

If we have the genetics,

00:08:01:01 - 00:08:04:00

the HLA-DQ2 and DQ8 genes.

00:08:04:00 - 00:08:05:15

Then some people develop

00:08:05:15 - 00:08:07:07

1% of the population, develop

00:08:07:07 - 00:08:09:03

something called celiac disease,

00:08:09:03 - 00:08:10:02

where it is

00:08:10:02 - 00:08:11:19

a big inflammatory storm

00:08:11:19 - 00:08:13:00

reacting to the gluten,

00:08:13:00 - 00:08:14:01

destroying the small

00:08:14:01 - 00:08:15:08

intestine barrier.

00:08:15:08 - 00:08:16:07

And those people

00:08:16:07 - 00:08:17:21

really need to be gluten free

00:08:17:21 - 00:08:18:23

because otherwise they

00:08:18:23 - 00:08:19:12

there's a risk

00:08:19:12 - 00:08:21:08

for T-cell lymphomas,

00:08:21:08 - 00:08:23:13

another form of gluten allergies

00:08:23:13 - 00:08:24:13

could be like

00:08:24:13 - 00:08:26:00

just allergies to wheat,

00:08:26:00 - 00:08:27:22

or it could be allergies to

00:08:27:22 - 00:08:29:05

or it could be sensitivities

00:08:29:05 - 00:08:30:18

to fructans,

00:08:30:18 - 00:08:32:12

which are products in wheat

00:08:32:12 - 00:08:34:16

which can cause bloating and gas.

00:08:34:16 - 00:08:35:20

And the fourth thing,

00:08:35:20 - 00:08:36:19

which is pretty common,

00:08:36:19 - 00:08:37:18

which is six times

00:08:37:18 - 00:08:39:09

more common than gluten

00:08:39:09 - 00:08:40:17

and celiac disease,

00:08:40:17 - 00:08:43:07

is non celiac gluten sensitivity,

00:08:43:07 - 00:08:44:14

which is not an immune

00:08:44:14 - 00:08:46:05

mediated response

00:08:46:05 - 00:08:46:17

or it's not an

00:08:46:17 - 00:08:48:08

inflammatory response.

00:08:48:08 - 00:08:50:08

But these people do well off

00:08:50:08 - 00:08:51:13

the gluten like me, right?

00:08:51:13 - 00:08:53:03

I do better off gluten

00:08:53:03 - 00:08:54:20

because I get less joint pains.

00:08:54:20 - 00:08:55:11

I get

00:08:55:11 - 00:08:56:23

less skin rashes, my

00:08:56:23 - 00:08:57:23

gut feels better,

00:08:57:23 - 00:08:59:01

my overall health,

00:08:59:01 - 00:09:00:13

my fatigue is better.

00:09:00:13 - 00:09:01:15

And you said something

00:09:01:15 - 00:09:03:11

that I didn't know anything about.

00:09:03:11 - 00:09:05:18

So this is way more about than

00:09:05:18 - 00:09:06:17

just like gluten.

00:09:06:17 - 00:09:07:06

This is

00:09:07:06 - 00:09:09:21

what's being sprayed on the food.

00:09:09:21 - 00:09:10:13

So it's

00:09:10:13 - 00:09:11:04

so the gluten

00:09:11:04 - 00:09:12:14

just becomes the vehicle

00:09:12:14 - 00:09:13:20

that we're getting all this other

00:09:13:20 - 00:09:15:11

junk in our bodies. Exactly.

00:09:15:11 - 00:09:17:17

It's not just becoming a food,

00:09:17:17 - 00:09:18:12

it's a chemical.

00:09:18:12 - 00:09:20:08

It destroys the lining of the gut

00:09:20:08 - 00:09:21:11

and it basically

00:09:21:11 - 00:09:22:22

creates inflammation.

00:09:22:22 - 00:09:25:01

Now people with Sjögren's disease,

00:09:25:01 - 00:09:27:03

scleroderma, lupus,

00:09:27:03 - 00:09:28:16

autoimmune disorders like,

00:09:28:16 - 00:09:28:23

you know,

00:09:28:23 - 00:09:29:19

and other disorders

00:09:29:19 - 00:09:30:22

like schizophrenia,

00:09:30:22 - 00:09:31:15

you know, autism

00:09:31:15 - 00:09:32:18

spectrum disorders,

00:09:32:18 - 00:09:33:22

those people are much

00:09:33:22 - 00:09:34:18

more vulnerable

00:09:34:18 - 00:09:36:11

to gluten and gluten once

00:09:36:11 - 00:09:38:00

their lining is damaged,

00:09:38:00 - 00:09:39:15

epithelium barriers damaged,

00:09:39:15 - 00:09:41:00

it can actually trigger

00:09:41:00 - 00:09:43:00

on their diseases and create

00:09:43:00 - 00:09:44:04

a, you know, a circle

00:09:44:04 - 00:09:45:11

that they can get out of.

00:09:45:11 - 00:09:45:23

Well,

00:09:45:23 - 00:09:49:13

I do know, just anecdotally about,

00:09:49:15 - 00:09:50:16

some parents saying

00:09:50:16 - 00:09:52:17

that when their kids had,

00:09:52:17 - 00:09:54:10

certain seizure disorders

00:09:54:10 - 00:09:56:18

taking their kids off of,

00:09:56:18 - 00:09:58:03

you know, of wheat and carbs

00:09:58:03 - 00:09:59:23

and it making a huge difference.

00:09:59:23 - 00:10:01:10

So I'm sure you've right

00:10:01:10 - 00:10:02:08

heard the same thing.

00:10:02:08 - 00:10:03:09

Seizure disorders,

00:10:03:09 - 00:10:04:20

autism spectrum disorders,

00:10:04:20 - 00:10:05:22

all these patients

00:10:05:22 - 00:10:07:10

do actually better

00:10:07:10 - 00:10:08:07

taking gluten,

00:10:08:07 - 00:10:10:05

which is a very inflammatory food

00:10:10:05 - 00:10:11:15

out of their diet.

00:10:11:15 - 00:10:12:20

Do you find that

00:10:12:20 - 00:10:15:13

there's any correlation between,

00:10:15:15 - 00:10:16:01

well, we talked

00:10:16:01 - 00:10:16:21

about genetics, which say,

00:10:16:21 - 00:10:17:03

like what

00:10:17:03 - 00:10:17:19

part of the world

00:10:17:19 - 00:10:19:02

your ancestors are from

00:10:19:02 - 00:10:19:19

or totally,

00:10:19:19 - 00:10:21:07

I mean, Americans,

00:10:21:07 - 00:10:23:05

probably Caucasian, 1 in 100

00:10:23:05 - 00:10:23:21

or 1 in

00:10:23:21 - 00:10:25:16

130 have celiac. People

00:10:25:16 - 00:10:26:20

from like Irish

00:10:26:20 - 00:10:29:07

descent is 1 in 40 have celiac.

00:10:29:07 - 00:10:30:11

Now they're even seeing people

00:10:30:11 - 00:10:31:04

from like,

00:10:31:04 - 00:10:32:04

you know, who migrated

00:10:32:04 - 00:10:33:18

to northern Algeria

00:10:33:18 - 00:10:36:08

and have celiac disease.

00:10:36:08 - 00:10:37:16

Indians in Punjab

00:10:37:16 - 00:10:38:16

have a high incidence

00:10:38:16 - 00:10:39:14

of celiac disease

00:10:39:14 - 00:10:40:15

because wheat is

00:10:40:15 - 00:10:41:21

their normal staple.

00:10:41:21 - 00:10:43:05

And I know wheat is good.

00:10:43:05 - 00:10:44:17

I mean, it's full of fiber.

00:10:44:17 - 00:10:46:13

It is full of like nutrients.

00:10:46:13 - 00:10:47:15

But they you know, it's

00:10:47:15 - 00:10:48:17

not the wheat we age

00:10:48:17 - 00:10:49:20

50 years, right?

00:10:49:20 - 00:10:50:18

It is a wheat

00:10:50:18 - 00:10:52:15

that we're making in this country.

00:10:52:15 - 00:10:53:06

Now, if you go to

00:10:53:06 - 00:10:54:09

European countries,

00:10:54:09 - 00:10:55:15

they have different standards

00:10:55:15 - 00:10:57:04

in processing wheat. Different bans.

00:10:57:04 - 00:10:58:22

So, people can try their wheat,

00:10:58:22 - 00:11:01:01

and then have a beer in South America.

00:11:01:01 - 00:11:02:13

Which they can't have here.

00:11:02:13 - 00:11:03:23

Well let's talk a little bit

00:11:03:23 - 00:11:05:12

about something that

00:11:05:12 - 00:11:06:08

these are all it's

00:11:06:08 - 00:11:07:22

so funny that everything

00:11:07:22 - 00:11:09:16

so much of what you do,

00:11:09:16 - 00:11:11:08

contains so many buzzwords.

00:11:11:08 - 00:11:12:02

And we need you

00:11:12:02 - 00:11:12:23

as the tour guide

00:11:12:23 - 00:11:13:20

to really tell us

00:11:13:20 - 00:11:15:09

what we're even talking about.

00:11:15:09 - 00:11:16:16

I know we all want to sound smart,

00:11:16:16 - 00:11:17:05

but don't ask me

00:11:17:05 - 00:11:18:00

any follow up questions

00:11:18:00 - 00:11:19:09

because I won't have the answer.

00:11:19:09 - 00:11:21:08

So we talk about prebiotics

00:11:21:08 - 00:11:22:15

and probiotics.

00:11:22:15 - 00:11:23:15

First of all,

00:11:23:15 - 00:11:24:14

I don't know the difference.

00:11:24:14 - 00:11:25:21

Can we just start there?

00:11:25:21 - 00:11:26:06

Thank you.

00:11:26:06 - 00:11:27:06

It's basic and simple.

00:11:27:06 - 00:11:29:17

Prebiotics are food

00:11:29:17 - 00:11:31:18

for the bacteria in our gut

00:11:31:18 - 00:11:32:09

and they are

00:11:32:09 - 00:11:34:05

the most essential thing.

00:11:34:05 - 00:11:35:11

Probiotics alive

00:11:35:11 - 00:11:36:16

microorganisms okay.

00:11:36:16 - 00:11:38:18

And I'm really not in favor

00:11:38:18 - 00:11:40:12

of commercial probiotics

00:11:40:12 - 00:11:41:22

to be taken on a daily basis.

00:11:41:22 - 00:11:42:13

Oh okay.

00:11:42:13 - 00:11:44:13

I believe in a more personalized

00:11:44:13 - 00:11:46:10

and a concierge based approach

00:11:46:10 - 00:11:47:02

looking for

00:11:47:02 - 00:11:48:12

gut imbalances,

00:11:48:12 - 00:11:49:14

what you're lacking

00:11:49:14 - 00:11:51:02

and trying to fill the gaps.

00:11:51:02 - 00:11:52:13

Okay, so eating foods

00:11:52:13 - 00:11:54:01

which are like fermented foods

00:11:54:01 - 00:11:56:02

like kimchi, sauerkraut, tempeh,

00:11:56:02 - 00:11:57:04

which are both free

00:11:57:04 - 00:11:58:02

and probiotics

00:11:58:02 - 00:11:58:21

are probably healthy

00:11:58:21 - 00:11:59:15

for you, okay.

00:11:59:15 - 00:12:00:19

But otherwise you can get,

00:12:00:19 - 00:12:01:07

you know, I

00:12:01:07 - 00:12:02:02

favor more,

00:12:02:02 - 00:12:03:13

you know, prebiotics foods

00:12:03:13 - 00:12:06:02

which are insoluble fibers, foods

00:12:06:02 - 00:12:07:08

which are in berries,

00:12:07:08 - 00:12:09:00

which have isoflavones.

00:12:09:00 - 00:12:10:12

And these are nourishment

00:12:10:12 - 00:12:12:00

like the same way as we need

00:12:12:00 - 00:12:12:12

nourishment,

00:12:12:12 - 00:12:14:03

carbohydrates, protein and fats.

00:12:14:03 - 00:12:16:06

The bacteria need nourishment too.

00:12:16:06 - 00:12:17:18

And these are non digestible

00:12:17:18 - 00:12:19:04

starches and fibers

00:12:19:04 - 00:12:20:05

which are nourishing

00:12:20:05 - 00:12:22:18

our gut microbiome to grow.

00:12:22:18 - 00:12:25:05

Microbiome has both good bacteria

00:12:25:05 - 00:12:26:12

pathogenic bacteria

00:12:26:12 - 00:12:28:01

opportunistic bacteria.

00:12:28:01 - 00:12:29:09

They all need food.

00:12:29:09 - 00:12:31:00

If you give them the wrong food,

00:12:31:00 - 00:12:31:23

the bad ones grow.

00:12:31:23 - 00:12:33:08

If you give them the right food,

00:12:33:08 - 00:12:34:07

the good ones grow.

00:12:34:07 - 00:12:35:23

So, you said berries,

00:12:35:23 - 00:12:37:00

which is very good to know.

00:12:37:00 - 00:12:37:17

And I've heard that before.

00:12:37:17 - 00:12:38:18

And, you know, like,

00:12:38:18 - 00:12:39:19

if you're really interested

00:12:39:19 - 00:12:41:02

and you love fruit like berries,

00:12:41:02 - 00:12:42:05

don't make your insulin spike.

00:12:42:05 - 00:12:43:04

So that's great.

00:12:43:04 - 00:12:43:17

Can you give us

00:12:43:17 - 00:12:44:16

another couple examples

00:12:44:16 - 00:12:45:13

that might just be

00:12:45:13 - 00:12:46:13

sort of a catch all,

00:12:46:13 - 00:12:47:22

something that we can have

00:12:47:22 - 00:12:49:07

in the back of our head food wise?

00:12:49:07 - 00:12:49:16

Well,

00:12:49:16 - 00:12:50:16

food wise,

00:12:50:16 - 00:12:52:06

my first thing is feed

00:12:52:06 - 00:12:53:16

your inner ecosystem.

00:12:53:16 - 00:12:55:13

And if your inner ecosystem is

00:12:55:13 - 00:12:57:15

well-fed, it is going to pay back

00:12:57:15 - 00:12:59:06

the favor 100 times. Right.

00:12:59:06 - 00:13:00:05

It is going to help you

00:13:00:05 - 00:13:01:13

protect your health,

00:13:01:13 - 00:13:03:03

protect you against diseases

00:13:03:03 - 00:13:05:09

like diabetes, cancer, right.

00:13:05:09 - 00:13:06:10

Autoimmune diseases,

00:13:06:10 - 00:13:07:06

all the inflammation,

00:13:07:06 - 00:13:08:09

all the inflammation.

00:13:08:09 - 00:13:10:16

And so feeding the microbiome.

00:13:10:16 - 00:13:11:11

For me, top

00:13:11:11 - 00:13:13:01

priority is fiber.

00:13:13:01 - 00:13:14:12

That fiber should be a plant-based

00:13:14:12 - 00:13:15:19

fiber.

00:13:15:19 - 00:13:17:00

Second priorities

00:13:17:00 - 00:13:18:14

eat less animal proteins.

00:13:18:14 - 00:13:19:19

You know with modern day

00:13:19:19 - 00:13:21:10

our agriculture,

00:13:21:10 - 00:13:22:21

we are getting more focused

00:13:22:21 - 00:13:23:20

on, you know,

00:13:23:20 - 00:13:26:00

our imbalance is more meat-based

00:13:26:00 - 00:13:27:02

less plant-based

00:13:27:02 - 00:13:28:10

and less plant-based diet

00:13:28:10 - 00:13:29:12

leads to less production

00:13:29:12 - 00:13:31:05

of short chain fatty acids.

00:13:31:05 - 00:13:33:08

And those are magic metabolites

00:13:33:08 - 00:13:34:07

that the bacteria

00:13:34:07 - 00:13:35:09

ferment the fiber

00:13:35:09 - 00:13:36:05

and they produce,

00:13:36:05 - 00:13:37:22

and they help to sustain the gut.

00:13:37:22 - 00:13:39:13

So that's the short chain

00:13:39:13 - 00:13:40:12

is it is.

00:13:40:12 - 00:13:41:13

Would I be right in thinking that

00:13:41:13 - 00:13:42:23

that's in the same world is like

00:13:42:23 - 00:13:44:16

when we hear about medium chain

00:13:44:16 - 00:13:45:18

triglycerides, is that something

00:13:45:18 - 00:13:46:06

totally different?

00:13:46:06 - 00:13:47:23

These are short chain fatty acids

00:13:47:23 - 00:13:49:14

which are post metabolites,

00:13:49:14 - 00:13:50:12

oh, products

00:13:50:12 - 00:13:52:04

produced by the bacteria

00:13:52:04 - 00:13:53:12

fermenting foods,

00:13:53:12 - 00:13:55:00

and they actually scurry

00:13:55:00 - 00:13:55:22

around the gut.

00:13:55:22 - 00:13:57:11

It help to heal the gut lining.

00:13:57:11 - 00:13:59:01

They help with gut motility.

00:13:59:01 - 00:13:59:18

They help with gut

00:13:59:18 - 00:14:01:00

brain signaling.

00:14:01:00 - 00:14:02:00

So those short chain

00:14:02:00 - 00:14:02:19

fatty acids

00:14:02:19 - 00:14:04:03

are what we really focused on

00:14:04:03 - 00:14:05:11

getting in higher amounts

00:14:05:11 - 00:14:06:00

in our gut

00:14:06:00 - 00:14:07:07

and what kind of plant

00:14:07:07 - 00:14:07:15

would be

00:14:07:15 - 00:14:09:01

the best vehicle for that.

00:14:09:01 - 00:14:10:04

So you know, anything

00:14:10:04 - 00:14:12:15

which is sprouted, fermented,

00:14:12:15 - 00:14:14:08

these are all the good things

00:14:14:08 - 00:14:16:05

with a rich plant based diet,

00:14:16:05 - 00:14:17:18

which is diversity.

00:14:17:18 - 00:14:18:22

The most important

00:14:18:22 - 00:14:20:14

key is diversity,

00:14:20:14 - 00:14:21:22

which I usually tell

00:14:21:22 - 00:14:22:19

patients, you know,

00:14:22:19 - 00:14:23:20

you go to the market

00:14:23:20 - 00:14:25:22

and look for rainbow color.

00:14:25:22 - 00:14:26:07

You know, a

00:14:26:07 - 00:14:27:04

rainbow plate

00:14:27:04 - 00:14:29:16

gives us the diversity of fibers

00:14:29:16 - 00:14:31:09

we need which we need

00:14:31:09 - 00:14:31:23

which helps

00:14:31:23 - 00:14:33:08

to support the diversity

00:14:33:08 - 00:14:34:19

of your gut microbiome.

00:14:34:19 - 00:14:35:15

That's a great

00:14:35:15 - 00:14:36:14

little rule of thumb.

00:14:36:14 - 00:14:37:17

Just colorful.

00:14:37:17 - 00:14:39:05

And a friend of mine

00:14:39:05 - 00:14:40:12

who's nutritionist says,

00:14:40:12 - 00:14:41:11

the biggest advice

00:14:41:11 - 00:14:42:06

I give to people

00:14:42:06 - 00:14:42:20

is when you go to

00:14:42:20 - 00:14:43:18

the grocery store,

00:14:43:18 - 00:14:45:09

stay on the perimeter.

00:14:45:09 - 00:14:46:03

The aisles are

00:14:46:03 - 00:14:46:23

where you get into trouble

00:14:46:23 - 00:14:47:20

with all the snacks

00:14:47:20 - 00:14:49:03

and the processed foods.

00:14:49:03 - 00:14:49:08

You know,

00:14:49:08 - 00:14:50:16

they're full of flavors,

00:14:50:16 - 00:14:51:18

what it is, you know,

00:14:51:18 - 00:14:52:19

and they are really not

00:14:52:19 - 00:14:53:10

good for us.

00:14:53:10 - 00:14:55:00

So whole food dyed,

00:14:55:00 - 00:14:56:18

which is not processed,

00:14:56:18 - 00:14:58:01

which is full of pre

00:14:58:01 - 00:14:59:14

and probiotics. Right.

00:14:59:14 - 00:15:00:10

And fiber

00:15:00:10 - 00:15:02:07

is probably the best diet for us.

00:15:02:07 - 00:15:03:11

Now let me ask you this

00:15:03:11 - 00:15:04:21

because this I'm

00:15:04:21 - 00:15:05:21

I really hope

00:15:05:21 - 00:15:07:01

I get the answer that I want

00:15:07:01 - 00:15:08:03

because I'm not a fan of it.

00:15:08:03 - 00:15:08:21

And if you tell me

00:15:08:21 - 00:15:10:09

I have to do it, fine.

00:15:10:09 - 00:15:11:19

But I'm hoping you don't.

00:15:11:19 - 00:15:14:12

Kombucha, yay or nay.

00:15:14:14 - 00:15:15:18

I mean, I like kombucha,

00:15:15:18 - 00:15:16:22

it's full of fermented stuff.

00:15:16:22 - 00:15:18:03

But remember it's full of sugar.

00:15:18:03 - 00:15:18:12

Well, that's

00:15:18:12 - 00:15:19:19

why I was thinking is fermented

00:15:19:19 - 00:15:21:04

and it is fermented.

00:15:21:04 - 00:15:21:17

It's good

00:15:21:17 - 00:15:22:18

but it's still full of sugar

00:15:22:18 - 00:15:23:17

so I don't have to drink it.

00:15:23:17 - 00:15:25:12

And so I'm not forcing you

00:15:25:12 - 00:15:26:12

to drink kombucha okay.

00:15:26:12 - 00:15:28:11

I’d rather you have sauerkraut

00:15:28:11 - 00:15:31:03

I love sauerkraut! Perfect.

00:15:31:03 - 00:15:34:05

So, you know, this is what you do

00:15:34:05 - 00:15:36:03

is so specific

00:15:36:03 - 00:15:37:10

to, you know, the gut.

00:15:37:10 - 00:15:38:21

And then, of course, the gut.

00:15:38:21 - 00:15:40:02

We talk about health,

00:15:40:02 - 00:15:41:15

and everybody wants to be thin.

00:15:41:15 - 00:15:42:12

And once we beautiful

00:15:42:12 - 00:15:43:21

and wants to look camera ready

00:15:43:21 - 00:15:44:21

because this is a society

00:15:44:21 - 00:15:45:11

we live in.

00:15:45:11 - 00:15:46:00

And don't get me

00:15:46:00 - 00:15:48:09

started on influencers, but,

00:15:48:09 - 00:15:50:05

when we talk about the gut,

00:15:50:05 - 00:15:52:19

I know that specifically my gut.

00:15:52:19 - 00:15:54:09

I feel like I have this little,

00:15:54:09 - 00:15:55:16

little inner tube around me.

00:15:55:16 - 00:15:56:07

And, you know,

00:15:56:07 - 00:15:57:09

I just assume, well, that's

00:15:57:09 - 00:15:58:08

what comes with age.

00:15:58:08 - 00:15:59:17

Back to my hot dogs.

00:15:59:17 - 00:16:03:03

But I'm assuming that if I were to

00:16:03:05 - 00:16:04:16

let go of some of the,

00:16:04:16 - 00:16:06:00

you know, the yummies

00:16:06:00 - 00:16:06:22

and the junk food,

00:16:06:22 - 00:16:08:07

that even at my age,

00:16:08:07 - 00:16:09:00

I would see

00:16:09:00 - 00:16:10:08

some of the oh, totally,

00:16:10:08 - 00:16:12:00

that inner tube slimmed down.

00:16:12:00 - 00:16:12:10

Totally.

00:16:12:10 - 00:16:14:00

So I really say that

00:16:14:00 - 00:16:15:03

everything you put down

00:16:15:03 - 00:16:16:16

your mouth goes down the hatch.

00:16:16:16 - 00:16:17:15

Whether it is

00:16:17:15 - 00:16:18:20

artificial sweeteners,

00:16:18:20 - 00:16:20:03

junk food, good food,

00:16:20:03 - 00:16:20:23

all that stuff.

00:16:20:23 - 00:16:24:01

So, eat with intent.

00:16:24:01 - 00:16:26:02

Eat slowly. Eat mindfully.

00:16:26:02 - 00:16:27:02

When you eat slowly,

00:16:27:02 - 00:16:29:09

you stimulate the satiety hormones

00:16:29:09 - 00:16:31:21

which curb your cravings, right?

00:16:31:21 - 00:16:32:12

Which curb

00:16:32:12 - 00:16:34:08

that voracious appetite. Right.

00:16:34:08 - 00:16:36:09

And if you eat, you know, eat

00:16:36:09 - 00:16:37:21

with intent and eat,

00:16:37:21 - 00:16:38:06

you know,

00:16:38:06 - 00:16:39:22

to feed the inner ecosystem.

00:16:39:22 - 00:16:40:19

So always remember

00:16:40:19 - 00:16:42:07

when you grab a snack,

00:16:42:07 - 00:16:43:17

go for like a beverage

00:16:43:17 - 00:16:44:22

or go plan a meal.

00:16:44:22 - 00:16:45:13

Remember

00:16:45:13 - 00:16:47:05

what is good for your gut.

00:16:47:05 - 00:16:48:04

If you keep that in

00:16:48:04 - 00:16:49:03

the back of your head

00:16:49:03 - 00:16:49:11

and you're

00:16:49:11 - 00:16:51:08

being very mindful about it,

00:16:51:08 - 00:16:52:09

that is definitely going

00:16:52:09 - 00:16:54:11

to help shed weight.

00:16:54:11 - 00:16:55:13

Yes, it is going to help

00:16:55:13 - 00:16:56:23

not just your gut,

00:16:56:23 - 00:16:57:15

but it's going to have

00:16:57:15 - 00:16:58:13

a domino effect

00:16:58:13 - 00:16:59:16

in your entire body.

00:16:59:16 - 00:17:00:20

And you're so right about that

00:17:00:20 - 00:17:01:20

too, because,

00:17:01:20 - 00:17:04:12

you know, we were so out of it.

00:17:04:12 - 00:17:05:20

And I'll speak for myself.

00:17:05:20 - 00:17:06:21

So much at the time

00:17:06:21 - 00:17:08:01

that you don't equate

00:17:08:01 - 00:17:08:20

what you're eating with

00:17:08:20 - 00:17:09:18

how you're feeling. I'm going.

00:17:09:18 - 00:17:10:19

I'm just.

00:17:10:19 - 00:17:11:19

I'm just tired.

00:17:11:19 - 00:17:12:02

What?

00:17:12:02 - 00:17:13:07

Egg McMuffin, I don't know,

00:17:13:07 - 00:17:14:18

it was like three hours ago,

00:17:14:18 - 00:17:18:07

but that food, the bad food

00:17:18:09 - 00:17:18:17

for me.

00:17:18:17 - 00:17:19:21

And I can't be alone.

00:17:19:21 - 00:17:20:18

It I,

00:17:20:18 - 00:17:22:05

I get what I can only

00:17:22:05 - 00:17:24:14

consider is a food hangover.

00:17:24:14 - 00:17:26:08

Is. Does that make sense? Yes.

00:17:26:08 - 00:17:28:03

That is because if you know

00:17:28:03 - 00:17:28:20

you're eating,

00:17:28:20 - 00:17:30:00

what you eat is

00:17:30:00 - 00:17:31:05

what feeds your body

00:17:31:05 - 00:17:32:19

and what feeds your microbiome.

00:17:32:19 - 00:17:34:02

And if your microbiome

00:17:34:02 - 00:17:35:14

is not satisfied,

00:17:35:14 - 00:17:36:15

not satiated,

00:17:36:15 - 00:17:38:06

and the bad characters are acting,

00:17:38:06 - 00:17:38:23

acting out

00:17:38:23 - 00:17:39:12

because they have

00:17:39:12 - 00:17:40:15

had sugar, right?

00:17:40:15 - 00:17:42:11

And they've had the processed food

00:17:42:11 - 00:17:44:04

and they have had the trans fats

00:17:44:04 - 00:17:45:09

and they don't have the fiber.

00:17:45:09 - 00:17:46:10

You've given the inmates.

00:17:46:10 - 00:17:47:16

The key to the prison, have given

00:17:47:16 - 00:17:49:01

the inmates a key to the prison.

00:17:49:01 - 00:17:49:19

So they're

00:17:49:19 - 00:17:51:04

they're having fun, right?

00:17:51:04 - 00:17:52:01

They're saying, hey,

00:17:52:01 - 00:17:52:12

we don't want to

00:17:52:12 - 00:17:53:07

get out of this gut.

00:17:53:07 - 00:17:54:05

She's feeding us.

00:17:54:05 - 00:17:55:18

This is awesome.

00:17:55:18 - 00:17:56:17

And, you know,

00:17:56:17 - 00:17:57:21

I remember a few

00:17:57:21 - 00:17:59:14

got a few years ago, maybe 15,

00:17:59:14 - 00:18:00:04

20 years ago.

00:18:00:04 - 00:18:01:05

Remember the

00:18:01:05 - 00:18:04:01

the lemon cayenne pepper, maple

00:18:04:01 - 00:18:05:00

syrup drink

00:18:05:00 - 00:18:06:13

that just sustained everyone

00:18:06:13 - 00:18:09:07

I knew for a year or two?

00:18:09:07 - 00:18:10:14

What do you think of that

00:18:10:14 - 00:18:11:03

kind of these,

00:18:11:03 - 00:18:12:12

quote unquote detox

00:18:12:12 - 00:18:14:08

diets. So these detox diets,

00:18:14:08 - 00:18:15:01

you know, I,

00:18:15:01 - 00:18:16:13

I'm not a big believer of that.

00:18:16:13 - 00:18:18:06

I this is not a fitness diet.

00:18:18:06 - 00:18:19:06

I'm not talking about

00:18:19:06 - 00:18:20:05

I'm not talking about a weight

00:18:20:05 - 00:18:20:20

loss diet,

00:18:20:20 - 00:18:21:12

but I'm talking

00:18:21:12 - 00:18:23:13

about incorporating healthy

00:18:23:13 - 00:18:25:10

defense boosting foods

00:18:25:10 - 00:18:26:22

into your microbiome,

00:18:26:22 - 00:18:28:10

which make you feel better,

00:18:28:10 - 00:18:30:06

look better, live longer.

00:18:30:06 - 00:18:32:14

So more focusing on like,

00:18:32:14 - 00:18:32:19

you know

00:18:32:19 - 00:18:34:09

which foods are going to help calm

00:18:34:09 - 00:18:36:09

my gut down in moments of need.

00:18:36:09 - 00:18:37:23

It's like almost like a radio,

00:18:37:23 - 00:18:38:06

you know,

00:18:38:06 - 00:18:39:09

you can turn the volume up

00:18:39:09 - 00:18:40:12

or you can turn the volume down

00:18:40:12 - 00:18:40:23

right

00:18:40:23 - 00:18:42:12

when you and food is

00:18:42:12 - 00:18:43:21

that has that power.

00:18:43:21 - 00:18:44:07

You know,

00:18:44:07 - 00:18:45:06

our bodies are

00:18:45:06 - 00:18:46:02

have the innate power

00:18:46:02 - 00:18:47:08

to heal ourselves,

00:18:47:08 - 00:18:49:20

but food amplifies that power.

00:18:49:20 - 00:18:51:07

And by turning the volume up,

00:18:51:07 - 00:18:53:00

when you are in moments of stress,

00:18:53:00 - 00:18:54:03

say you have the flu.

00:18:54:03 - 00:18:55:09

If you eat healthy,

00:18:55:09 - 00:18:56:20

defense boosting foods,

00:18:56:20 - 00:18:58:05

you feel better, quicker.

00:18:58:05 - 00:18:59:22

Absolutely.

00:18:59:22 - 00:19:01:01

And I think so

00:19:01:01 - 00:19:02:18

many people think of weight loss

00:19:02:18 - 00:19:05:02

and health as a sprint.

00:19:05:02 - 00:19:06:13

And that's why people go

00:19:06:13 - 00:19:07:22

yo yo up and down and up and down,

00:19:07:22 - 00:19:09:04

which, as I understand

00:19:09:04 - 00:19:10:03

it, can really wreak

00:19:10:03 - 00:19:11:01

havoc on your heart,

00:19:11:01 - 00:19:12:14

which I did not know that

00:19:12:14 - 00:19:13:18

when people are constantly

00:19:13:18 - 00:19:14:20

losing and gaining and losing,

00:19:14:20 - 00:19:16:01

gaining the same 50 pounds,

00:19:16:01 - 00:19:17:06

creating stress in the body

00:19:17:06 - 00:19:18:22

and igniting inflammation,

00:19:18:22 - 00:19:20:00

and they're going in the diets

00:19:20:00 - 00:19:21:02

where they're not eating for

00:19:21:02 - 00:19:22:11

for long periods of time,

00:19:22:11 - 00:19:23:13

or they're just going on, say,

00:19:23:13 - 00:19:25:05

grapefruit diet or,

00:19:25:05 - 00:19:26:18

you know, those diets, black

00:19:26:18 - 00:19:28:07

coffee and black coffee.

00:19:28:07 - 00:19:28:22

Oh my God.

00:19:28:22 - 00:19:30:00

I mean, that is definitely going

00:19:30:00 - 00:19:31:10

to wreak havoc in the gut.

00:19:31:10 - 00:19:32:13

So you understand

00:19:32:13 - 00:19:35:06

the answer is slow and steady

00:19:35:06 - 00:19:36:21

and eat with intent

00:19:36:21 - 00:19:38:02

It be, you know, try

00:19:38:02 - 00:19:39:22

new foods, new experiences.

00:19:39:22 - 00:19:41:09

It's a part of self-growth.

00:19:41:09 - 00:19:43:04

But choose wisely.

00:19:43:04 - 00:19:44:08

That is so well said.

00:19:44:08 - 00:19:45:15

And I really,

00:19:45:15 - 00:19:46:09

really appreciate you

00:19:46:09 - 00:19:47:04

talking to us about this,

00:19:47:04 - 00:19:49:11

because I think just the

00:19:49:11 - 00:19:50:22

the vast majority of us

00:19:50:22 - 00:19:52:04

are just getting around

00:19:52:04 - 00:19:53:19

to believing this

00:19:53:19 - 00:19:56:03

and understanding it truly.

00:19:56:03 - 00:19:58:07

And when you say things like,

00:19:58:07 - 00:19:58:21

you know, everything

00:19:58:21 - 00:20:00:17

from heart disease to cancer,

00:20:00:17 - 00:20:03:02

we didn't realize

00:20:03:02 - 00:20:05:01

we were giving ourselves

00:20:05:01 - 00:20:06:03

these things that in

00:20:06:03 - 00:20:07:18

many diseases, gut microbiome.

00:20:07:18 - 00:20:10:01

When there is imbalance of chaos,

00:20:10:01 - 00:20:12:00

there is an inflammatory storm

00:20:12:00 - 00:20:12:23

in the body, right?

00:20:12:23 - 00:20:14:16

It destroys the lining of the gut.

00:20:14:16 - 00:20:15:11

And that's where leaky

00:20:15:11 - 00:20:16:06

gut comes in.

00:20:16:06 - 00:20:17:18

That's where food intolerances

00:20:17:18 - 00:20:18:12

and allergies

00:20:18:12 - 00:20:20:08

come in, that leaky gut.

00:20:20:08 - 00:20:21:12

So things get absorbed

00:20:21:12 - 00:20:22:03

that you normally

00:20:22:03 - 00:20:23:02

should not absorb.

00:20:23:02 - 00:20:25:02

And they create that information,

00:20:25:02 - 00:20:25:23

which is not just

00:20:25:23 - 00:20:27:01

localized to the gut.

00:20:27:01 - 00:20:27:21

So it's not just a

00:20:27:21 - 00:20:29:02

precipitating factor

00:20:29:02 - 00:20:29:10

for the

00:20:29:10 - 00:20:31:00

inflammatory bowel disease,

00:20:31:00 - 00:20:32:12

but it actually triggers on.

00:20:32:12 - 00:20:33:16

And if you have the genetic

00:20:33:16 - 00:20:34:12

predisposition,

00:20:34:12 - 00:20:35:17

autoimmune disorders

00:20:35:17 - 00:20:36:16

like rheumatoid

00:20:36:16 - 00:20:39:08

arthritis, Hashimoto's. Yeah.

00:20:39:08 - 00:20:40:03

Those like gluten

00:20:40:03 - 00:20:41:10

and dairy are two triggers

00:20:41:10 - 00:20:42:15

for Hashimoto's.

00:20:42:15 - 00:20:46:23

Dairy too?

00:20:47:01 - 00:20:48:15

It affects your mood.

00:20:48:15 - 00:20:49:21

It affects anxiety.

00:20:49:21 - 00:20:50:19

It affects depression.

00:20:50:19 - 00:20:52:05

There's a gut brain signaling

00:20:52:05 - 00:20:53:10

which is always happening.

00:20:53:10 - 00:20:54:13

Well and that's the thing.

00:20:54:13 - 00:20:54:22

It's like,

00:20:54:22 - 00:20:56:22

you know if people

00:20:56:22 - 00:20:58:04

I hit the jackpot,

00:20:58:04 - 00:21:00:17

I have the gluten sensitivity the

00:21:00:17 - 00:21:02:08

the lactose intolerance,

00:21:02:08 - 00:21:02:19

all of it.

00:21:02:19 - 00:21:04:09

But don't worry, I have it too.

00:21:04:09 - 00:21:06:05

Okay.

00:21:06:05 - 00:21:07:05

But I want to ask you,

00:21:07:05 - 00:21:07:21

you know, people say,

00:21:07:21 - 00:21:08:17

oh, don't worry about that.

00:21:08:17 - 00:21:09:13

Just take a,

00:21:09:13 - 00:21:10:13

you know, a Lactaid

00:21:10:13 - 00:21:11:08

or something like that.

00:21:11:08 - 00:21:13:02

What what is stuff like that?

00:21:13:02 - 00:21:13:20

And how is that

00:21:13:20 - 00:21:15:19

just pacifying your,

00:21:15:19 - 00:21:17:03

you know, your food cravings

00:21:17:03 - 00:21:18:04

and your tastebuds.

00:21:18:04 - 00:21:19:02

And bottom line

00:21:19:02 - 00:21:20:23

is, Lactaid is not the answer

00:21:20:23 - 00:21:21:08

if you're

00:21:21:08 - 00:21:22:18

taking an inflammatory thing.

00:21:22:18 - 00:21:24:22

And I'm not saying, you know,

00:21:24:22 - 00:21:25:19

dairy is all

00:21:25:19 - 00:21:26:23

dairy is inflammatory,

00:21:26:23 - 00:21:27:17

but certain dairy,

00:21:27:17 - 00:21:28:00

you know,

00:21:28:00 - 00:21:28:22

especially is

00:21:28:22 - 00:21:30:00

if it's not organic,

00:21:30:00 - 00:21:31:11

is inflammatory,

00:21:31:11 - 00:21:33:10

and your body's not tolerating it,

00:21:33:10 - 00:21:34:15

then it is causing

00:21:34:15 - 00:21:35:18

reactions in your body

00:21:35:18 - 00:21:36:18

and can be manifest

00:21:36:18 - 00:21:37:17

skin reactions.

00:21:37:17 - 00:21:39:16

Rosacea, psoriasis.

00:21:39:16 - 00:21:41:09

So that's interesting.

00:21:41:09 - 00:21:43:05

So if I'm hearing you correctly,

00:21:43:05 - 00:21:44:12

you're just pacifying

00:21:44:12 - 00:21:45:04

the side effects.

00:21:45:04 - 00:21:46:01

But you're not

00:21:46:01 - 00:21:46:19

you're not curing

00:21:46:19 - 00:21:48:02

anything that’s happening in your body.

00:21:48:02 - 00:21:49:15

And your skin is the first and the largest area

00:21:49:15 - 00:21:50:06

and is the first

00:21:50:06 - 00:21:52:01

manifestation of eczema.

00:21:52:01 - 00:21:53:21

Don't I know it!

00:21:53:23 - 00:21:55:03

because

00:21:55:03 - 00:21:55:11

this is a

00:21:55:11 - 00:21:56:09

totally different subject.

00:21:56:09 - 00:21:57:03

But I always find it

00:21:57:03 - 00:21:58:20

wild that in this country,

00:21:58:20 - 00:22:00:11

any way we can advertise

00:22:00:11 - 00:22:02:08

crazy medications

00:22:02:08 - 00:22:03:22

right to the viewer on TV, I'm

00:22:03:22 - 00:22:05:09

like, whoa, shouldn't

00:22:05:09 - 00:22:06:00

my doctor

00:22:06:00 - 00:22:06:22

have a conversation

00:22:06:22 - 00:22:07:19

with me about this?

00:22:07:19 - 00:22:09:13

And so I've seen, you know, like,

00:22:09:13 - 00:22:09:20

you know,

00:22:09:20 - 00:22:11:21

eczema and stuff and well, like,

00:22:11:21 - 00:22:12:23

I wish there was this pill

00:22:12:23 - 00:22:14:10

when I was, you know, growing up.

00:22:14:10 - 00:22:16:15

But if I'm putting on my Doctor

00:22:16:15 - 00:22:17:08

Sachdev hat

00:22:17:08 - 00:22:18:06

and probably thinking,

00:22:18:06 - 00:22:20:04

I'm glad that wasn't around

00:22:20:04 - 00:22:20:21

and I should probably

00:22:20:21 - 00:22:22:17

just make sure my eating is

00:22:22:17 - 00:22:24:14

a little more appropriate.

00:22:24:14 - 00:22:25:10

Tell me how much water

00:22:25:10 - 00:22:26:10

I should drink in a day.

00:22:26:10 - 00:22:27:14

So half your body weight

00:22:27:14 - 00:22:28:08

is the amount of water

00:22:28:08 - 00:22:29:22

you need to drink, and oh boy,

00:22:29:22 - 00:22:31:02

and you need to drink.

00:22:31:02 - 00:22:32:15

Especially if you're eating fiber,

00:22:32:15 - 00:22:34:15

because fiber absorbs water.

00:22:34:15 - 00:22:35:22

Otherwise, fiber cement

00:22:35:22 - 00:22:36:10

in your gut

00:22:36:10 - 00:22:37:21

and you want it to help

00:22:37:21 - 00:22:38:18

move your bowels.

00:22:38:18 - 00:22:40:12

So you need to have

00:22:40:12 - 00:22:41:11

that much water

00:22:41:11 - 00:22:42:15

to help movement

00:22:42:15 - 00:22:44:02

and motility in your gut,

00:22:44:02 - 00:22:45:07

besides other parts.

00:22:45:07 - 00:22:47:10

And if if people have,

00:22:47:10 - 00:22:49:04

you know, IBS, constipation,

00:22:49:04 - 00:22:50:17

how do you feel about like,

00:22:50:17 - 00:22:52:16

oh, you take a fiber pill or you,

00:22:52:16 - 00:22:54:07

you add that to your drinks?

00:22:54:07 - 00:22:55:03

Well, it's

00:22:55:03 - 00:22:56:15

you know, fiber to me

00:22:56:15 - 00:22:59:09

is key in terms of constipation,

00:22:59:09 - 00:23:01:09

but also it's a lifestyle change.

00:23:01:09 - 00:23:02:10

You need to listen

00:23:02:10 - 00:23:03:22

to what your body's telling you.

00:23:03:22 - 00:23:05:13

And the gut is mostly active

00:23:05:13 - 00:23:06:06

within,

00:23:06:06 - 00:23:08:01

you know, 7 to 8 hours of fasting,

00:23:08:01 - 00:23:08:21

which is in the morning.

00:23:08:21 - 00:23:10:08

So if you heed to that,

00:23:10:08 - 00:23:12:10

you know, circadian rhythm pattern

00:23:12:10 - 00:23:13:21

in your body and say, hey,

00:23:13:21 - 00:23:14:14

this is the time

00:23:14:14 - 00:23:16:07

my gut is most active,

00:23:16:07 - 00:23:17:02

I should wake up

00:23:17:02 - 00:23:18:16

and drink 14oz of water

00:23:18:16 - 00:23:20:18

to start the activity in my gut.

00:23:20:18 - 00:23:22:00

And listen to the time,

00:23:22:00 - 00:23:22:22

not ignore it,

00:23:22:22 - 00:23:23:23

not do your hair,

00:23:23:23 - 00:23:25:05

not do your face,

00:23:25:05 - 00:23:26:23

but go to the bathroom, right?

00:23:26:23 - 00:23:27:12

Toileting

00:23:27:12 - 00:23:30:01

habits are very important.

00:23:30:01 - 00:23:30:22

Life.

00:23:30:22 - 00:23:32:13

Man, I have given you

00:23:32:13 - 00:23:33:13

at least a half

00:23:33:13 - 00:23:35:10

a dozen opportunities to just.

00:23:35:10 - 00:23:36:21

Just bend the rules a little.

00:23:36:21 - 00:23:38:07

And you are on this straight,

00:23:38:07 - 00:23:38:14

narrow

00:23:38:14 - 00:23:39:01

and I say,

00:23:39:01 - 00:23:39:13

I didn't mean

00:23:39:13 - 00:23:40:14

to try and throw you off,

00:23:40:14 - 00:23:41:13

but I was kind of seeing

00:23:41:13 - 00:23:42:23

where the wiggle room was. Okay?

00:23:42:23 - 00:23:43:18

And turns out

00:23:43:18 - 00:23:45:01

there's not a lot of wiggle room

00:23:45:01 - 00:23:45:22

because you're only

00:23:45:22 - 00:23:46:22

cheating yourself

00:23:46:22 - 00:23:47:13

if you're looking

00:23:47:13 - 00:23:48:10

to cut the corners.

00:23:48:10 - 00:23:49:03

That's the point.

00:23:49:03 - 00:23:49:11

I mean,

00:23:49:11 - 00:23:50:18

do you want to cheat yourself

00:23:50:18 - 00:23:51:09

every day,

00:23:51:09 - 00:23:52:01

or do you want to

00:23:52:01 - 00:23:54:15

live in this body well-cared community

00:23:54:15 - 00:23:56:19

of bacteria in your gut. Well-cared

00:23:56:19 - 00:23:58:03

community is going to pay back.

00:23:58:03 - 00:23:58:21

You know,

00:23:58:21 - 00:24:01:07

you in like numerous parts. Yes.

00:24:01:07 - 00:24:02:19

In terms of healing,

00:24:02:19 - 00:24:04:11

in terms of your mental health.

00:24:04:11 - 00:24:05:04

Yes.

00:24:05:04 - 00:24:05:21

In terms of feeling better

00:24:05:21 - 00:24:07:03

in terms of looking better.

00:24:07:03 - 00:24:08:02

And you know,

00:24:08:02 - 00:24:09:08

as we age,

00:24:09:08 - 00:24:10:22

we see the people around us age.

00:24:10:22 - 00:24:11:16

And it makes me a

00:24:11:16 - 00:24:12:08

little choked up.

00:24:12:08 - 00:24:13:14

But we see parents and,

00:24:13:14 - 00:24:14:14

you know, ailments

00:24:14:14 - 00:24:15:17

and things like that.

00:24:15:17 - 00:24:16:14

And you think, well,

00:24:16:14 - 00:24:18:04

it just can't be avoided.

00:24:18:04 - 00:24:19:01

And then I talked

00:24:19:01 - 00:24:20:00

to Doctor Sachdev

00:24:20:00 - 00:24:20:20

and you're saying,

00:24:20:20 - 00:24:23:00

oh, it can be avoided

00:24:23:00 - 00:24:25:00

and take care of your microbiome

00:24:25:00 - 00:24:26:04

and take care of

00:24:26:04 - 00:24:28:13

remember, food is medicine

00:24:28:13 - 00:24:29:11

and shaping

00:24:29:11 - 00:24:31:03

and identifying the foods

00:24:31:03 - 00:24:32:09

that your body needs.

00:24:32:09 - 00:24:33:12

It's really important.

00:24:33:12 - 00:24:34:08

And those needs

00:24:34:08 - 00:24:36:00

might be individualized.

00:24:36:00 - 00:24:38:04

They might be generics right.

00:24:38:04 - 00:24:39:10

Again, not the cookie

00:24:39:10 - 00:24:40:05

cutter approach,

00:24:40:05 - 00:24:41:12

but eating foods

00:24:41:12 - 00:24:42:02

which you know

00:24:42:02 - 00:24:43:23

will nourish your microbiome.

00:24:43:23 - 00:24:44:22

All right.

00:24:44:22 - 00:24:45:21

Well, and also like

00:24:45:21 - 00:24:46:23

if you want to be healthy,

00:24:46:23 - 00:24:48:07

stay away from the cookie cutters.

00:24:48:07 - 00:24:48:15

You know,

00:24:48:15 - 00:24:49:21

you threw that in anyway.

00:24:49:21 - 00:24:51:12

But when we go do something

00:24:51:12 - 00:24:52:06

like this, like you said,

00:24:52:06 - 00:24:54:17

it's not a one size fits all.

00:24:54:17 - 00:24:55:08

Do we?

00:24:55:08 - 00:24:56:16

We seek out

00:24:56:16 - 00:24:57:11

specifically

00:24:57:11 - 00:24:59:10

an integrative gastroenterologist,

00:24:59:10 - 00:25:00:23

and we have our specific

00:25:00:23 - 00:25:03:14

diagnosis is met and spoken about.

00:25:03:14 - 00:25:05:07

So when we do when, you know,

00:25:05:07 - 00:25:07:02

people come to see me, one,

00:25:07:02 - 00:25:07:23

they are already primed.

00:25:07:23 - 00:25:08:14

They know who

00:25:08:14 - 00:25:09:17

they're coming to see.

00:25:09:17 - 00:25:10:12

Knowing that

00:25:10:12 - 00:25:11:21

I am a traditional doctor,

00:25:11:21 - 00:25:12:11

I've been doing

00:25:12:11 - 00:25:13:07

traditional medicine

00:25:13:07 - 00:25:14:22

for almost 31 years,

00:25:14:22 - 00:25:16:05

and majority of my life

00:25:16:05 - 00:25:16:14

is spent

00:25:16:14 - 00:25:17:15

doing traditional medicine,

00:25:17:15 - 00:25:19:12

but I got so frustrated

00:25:19:12 - 00:25:20:12

with the confines

00:25:20:12 - 00:25:22:11

of conventional medicine,

00:25:22:11 - 00:25:24:02

I really did not have answers

00:25:24:02 - 00:25:25:09

to the pieces of the puzzle

00:25:25:09 - 00:25:26:22

that I knew were there. Right?

00:25:26:22 - 00:25:28:05

And so then I focused

00:25:28:05 - 00:25:30:09

more on, in my 50s,

00:25:30:09 - 00:25:31:15

starting to learn about

00:25:31:15 - 00:25:33:00

integrative medicine,

00:25:33:00 - 00:25:34:09

and I did two board

00:25:34:09 - 00:25:35:04

certifications

00:25:35:04 - 00:25:36:16

in integrative medicine.

00:25:36:16 - 00:25:37:20

I also did a year of health

00:25:37:20 - 00:25:40:02

coaching in nutrition to arrive

00:25:40:02 - 00:25:41:08

where I am right now.

00:25:41:08 - 00:25:42:10

And what I give

00:25:42:10 - 00:25:43:01

patient is a

00:25:43:01 - 00:25:44:18

comprehensive approach,

00:25:44:18 - 00:25:46:01

both traditional medicine

00:25:46:01 - 00:25:47:16

if I need traditional medicine,

00:25:47:16 - 00:25:49:06

and I also give them options

00:25:49:06 - 00:25:50:19

of let's fix to microbiome,

00:25:50:19 - 00:25:51:12

which is going to help

00:25:51:12 - 00:25:52:12

fix your health,

00:25:52:12 - 00:25:53:08

which is going to help

00:25:53:08 - 00:25:54:05

you lose weight,

00:25:54:05 - 00:25:55:05

which is going to help you

00:25:55:05 - 00:25:56:21

get rid of autoimmune diseases,

00:25:56:21 - 00:25:56:22

get rid of autoimmune diseases,

00:25:56:22 - 00:25:58:04

or at least simmer down

00:25:58:04 - 00:25:59:16

the inflammation in the fire

00:25:59:16 - 00:26:00:19

in the gut

00:26:00:19 - 00:26:02:05

that makes so much sense.

00:26:02:05 - 00:26:02:22

And like we said

00:26:02:22 - 00:26:05:07

before, we're so used to

00:26:05:07 - 00:26:06:21

reactive medicine.

00:26:06:21 - 00:26:08:02

This hurts. Band-Aid.

00:26:08:02 - 00:26:10:05

This hurts Band-Aid.

00:26:10:07 - 00:26:11:04

The fact that we

00:26:11:04 - 00:26:12:10

can go to the source

00:26:12:10 - 00:26:13:22

and start fixing it from within.

00:26:13:22 - 00:26:15:10

And, you know,

00:26:15:10 - 00:26:17:15

in a way heal ourselves is just

00:26:17:15 - 00:26:18:20

it gives me a lot of hope

00:26:18:20 - 00:26:19:21

and it gives makes me feel

00:26:19:21 - 00:26:21:12

so much more in control.

00:26:21:12 - 00:26:22:21

Instead of just giving up

00:26:22:21 - 00:26:23:20

and eating my feelings

00:26:23:20 - 00:26:24:16

and being done with it,

00:26:24:16 - 00:26:26:12

there is always hope.

00:26:26:12 - 00:26:27:08

Oh, that is,

00:26:27:08 - 00:26:29:04

there is always faith.

00:26:29:04 - 00:26:29:20

And you know,

00:26:29:20 - 00:26:30:06

this is

00:26:30:06 - 00:26:31:19

what led me to my

00:26:31:19 - 00:26:33:17

where I am right now. Yeah.

00:26:33:17 - 00:26:34:12

You know, I was

00:26:34:12 - 00:26:35:22

my mentor was my uncle,

00:26:35:22 - 00:26:37:02

who was one of the most

00:26:37:02 - 00:26:38:13

brilliant physicians I met.

00:26:38:13 - 00:26:39:20

And he told me,

00:26:39:20 - 00:26:41:02

when you look at a disease,

00:26:41:02 - 00:26:42:00

you look like you're like

00:26:42:00 - 00:26:42:21

looking at a tree.

00:26:42:21 - 00:26:44:07

You can look at the leaves,

00:26:44:07 - 00:26:45:05

or you can start looking

00:26:45:05 - 00:26:46:18

at the roots of the disease.

00:26:46:18 - 00:26:47:08

And that's

00:26:47:08 - 00:26:48:16

where, you know,

00:26:48:16 - 00:26:51:06

he led me to this path of self,

00:26:51:06 - 00:26:53:05

you know, exploration

00:26:53:05 - 00:26:55:08

and also a path of healing.

00:26:55:08 - 00:26:56:08

I am motivated

00:26:56:08 - 00:26:57:12

in healing the patients

00:26:57:12 - 00:26:59:05

any which way I can.

00:26:59:05 - 00:27:00:07

I always believe in

00:27:00:07 - 00:27:01:18

what people tell me.

00:27:01:18 - 00:27:02:23

And I always say, okay,

00:27:02:23 - 00:27:04:19

I need to find a path

00:27:04:19 - 00:27:06:07

how to solve their problem

00:27:06:07 - 00:27:07:21

and how to fix the problem.

00:27:07:21 - 00:27:09:03

And I think it starts

00:27:09:03 - 00:27:10:20

from within us.

00:27:10:20 - 00:27:12:09

That's how if you fix our gut,

00:27:12:09 - 00:27:14:03

we fix our inner ecosystem,

00:27:14:03 - 00:27:16:01

which is the largest ecosystem,

00:27:16:01 - 00:27:17:05

and that reduces

00:27:17:05 - 00:27:18:14

inflammation in our body.

00:27:18:14 - 00:27:20:22

It helps with the gut brain axis.

00:27:20:22 - 00:27:22:16

It helps improve our mood.

00:27:22:16 - 00:27:23:23

So there's so many ways

00:27:23:23 - 00:27:25:11

we can benefit ourselves.

00:27:25:11 - 00:27:26:21

And the tree analogy

00:27:26:21 - 00:27:27:21

makes so much sense

00:27:27:21 - 00:27:30:21

because as we fix our trunk

00:27:31:00 - 00:27:33:01

right, and the root core right,

00:27:33:01 - 00:27:34:02

the roots just spread

00:27:34:02 - 00:27:35:14

to every facet of our life

00:27:35:14 - 00:27:36:03

and just

00:27:36:03 - 00:27:38:10

just inject so much quality

00:27:38:10 - 00:27:39:18

into every day.

00:27:39:18 - 00:27:41:04

So like you said, by the time

00:27:41:04 - 00:27:42:13

people get to you,

00:27:42:13 - 00:27:44:00

they know that there's an issue.

00:27:44:00 - 00:27:45:07

They know that they need to start

00:27:45:07 - 00:27:46:08

repairing on a

00:27:46:08 - 00:27:48:03

more cellular level. I assume.

00:27:48:03 - 00:27:49:19

And I know that everything

00:27:49:19 - 00:27:51:12

is sort of bespoke to the patient,

00:27:51:12 - 00:27:52:12

but can you kind of take us

00:27:52:12 - 00:27:53:23

through the process of what

00:27:53:23 - 00:27:55:08

what would one expect

00:27:55:08 - 00:27:56:03

when they see you?

00:27:56:03 - 00:27:57:01

So, you know,

00:27:57:01 - 00:27:57:16

by the time

00:27:57:16 - 00:27:58:18

patients come to see me,

00:27:58:18 - 00:27:59:21

they have seen 4 or 5

00:27:59:21 - 00:28:01:02

other gastroenterologists.

00:28:01:02 - 00:28:01:11

Got it.

00:28:01:11 - 00:28:03:11

First is to pacify them,

00:28:03:11 - 00:28:04:20

to give them hope, right.

00:28:04:20 - 00:28:05:09

To tell them

00:28:05:09 - 00:28:06:18

there is a way that we can fix

00:28:06:18 - 00:28:08:01

the problem they've had for 30,

00:28:08:01 - 00:28:09:18

40 years. Right.

00:28:09:18 - 00:28:10:22

I generally do gut

00:28:10:22 - 00:28:12:05

microbiome testing,

00:28:12:05 - 00:28:14:00

and that gives us in-depth

00:28:14:00 - 00:28:15:21

view of the players in the gut.

00:28:15:21 - 00:28:17:19

So imagine it's a sports team.

00:28:17:19 - 00:28:18:12

It tells us

00:28:18:12 - 00:28:19:03

who are the top

00:28:19:03 - 00:28:20:08

players in the gut,

00:28:20:08 - 00:28:21:09

who are the bad players

00:28:21:09 - 00:28:22:02

in the gut?

00:28:22:02 - 00:28:23:04

Who are the pathogens,

00:28:23:04 - 00:28:24:08

the invaders in the gut.

00:28:24:08 - 00:28:26:17

So once I address that

00:28:26:17 - 00:28:28:05

imbalance of the microbiome,

00:28:28:05 - 00:28:29:08

I look at digestion.

00:28:29:08 - 00:28:31:11

How are they digesting their food?

00:28:31:11 - 00:28:32:02

Are they mal

00:28:32:02 - 00:28:34:00

absorbing, say, their protein.

00:28:34:00 - 00:28:36:05

And we know like 60% of people

00:28:36:05 - 00:28:36:17

above age

00:28:36:17 - 00:28:38:19

50 might actually be lacking

00:28:38:19 - 00:28:40:05

hydrochloric acid.

00:28:40:05 - 00:28:41:12

And so they are not

00:28:41:12 - 00:28:42:20

absorbing their protein.

00:28:42:20 - 00:28:44:08

And those protein molecules

00:28:44:08 - 00:28:45:02

remain in the gut.

00:28:45:02 - 00:28:45:22

And they're fodder

00:28:45:22 - 00:28:47:06

for these bad bacteria.

00:28:47:06 - 00:28:49:06

So is this all figured out through

00:28:49:06 - 00:28:50:05

a stool sample.

00:28:50:05 - 00:28:51:13

So it's a stool sample okay.

00:28:51:13 - 00:28:53:10

And it's a gut microbiome analysis

00:28:53:10 - 00:28:54:06

which can be done

00:28:54:06 - 00:28:55:17

through different ways.

00:28:55:17 - 00:28:57:10

I mean, it can be a PCR test.

00:28:57:10 - 00:28:59:09

It can be shotgun genomics testing

00:28:59:09 - 00:29:01:02

which really looks at the DNA.

00:29:01:02 - 00:29:01:20

How do you do that?

00:29:01:20 - 00:29:03:13

Through a microbiome testing.

00:29:03:13 - 00:29:05:06

And it gives us an assessment

00:29:05:06 - 00:29:06:15

of all these players.

00:29:06:15 - 00:29:07:23

How much butyrate are they for

00:29:07:23 - 00:29:10:01

how the short chain fatty acids

00:29:10:01 - 00:29:10:19

are they

00:29:10:19 - 00:29:12:00

do they have the good players

00:29:12:00 - 00:29:12:08

right.

00:29:12:08 - 00:29:12:20

Do they have

00:29:12:20 - 00:29:14:09

potentially bad players.

00:29:14:09 - 00:29:16:19

So initially when I start it is

00:29:16:19 - 00:29:17:01

you know,

00:29:17:01 - 00:29:18:14

I don't start into the kill phase.

00:29:18:14 - 00:29:19:07

I don't get rid of

00:29:19:07 - 00:29:20:00

the good player.

00:29:20:00 - 00:29:20:07

You know,

00:29:20:07 - 00:29:21:15

I don't get rid of the bad players

00:29:21:15 - 00:29:22:12

immediately.

00:29:22:12 - 00:29:24:17

I actually go for increasing

00:29:24:17 - 00:29:26:02

their resilience

00:29:26:02 - 00:29:27:11

of the microbiome,

00:29:27:11 - 00:29:29:12

helping heal their leaky gut.

00:29:29:12 - 00:29:30:16

So then we can start

00:29:30:16 - 00:29:31:18

into the kill phase

00:29:31:18 - 00:29:32:19

where we actually get rid

00:29:32:19 - 00:29:33:18

of the bad players.

00:29:33:18 - 00:29:35:17

And that's why using botanicals

00:29:35:17 - 00:29:36:22

and antimicrobials.

00:29:36:22 - 00:29:38:01

So my treatment plan

00:29:38:01 - 00:29:39:08

might be a three month

00:29:39:08 - 00:29:40:01

treatment plan

00:29:40:01 - 00:29:41:18

where we first reinforce

00:29:41:18 - 00:29:42:07

the body,

00:29:42:07 - 00:29:44:12

reinforce the gut, nurture it,

00:29:44:12 - 00:29:45:12

and then we start

00:29:45:12 - 00:29:46:09

into the kill phase.

00:29:46:09 - 00:29:47:00

Along with

00:29:47:00 - 00:29:49:06

this is dietary modifications,

00:29:49:06 - 00:29:50:18

which is to calm

00:29:50:18 - 00:29:52:12

and soothe the information in

00:29:52:12 - 00:29:54:00

and to your guts.

00:29:54:00 - 00:29:55:02

Working so hard, it's

00:29:55:02 - 00:29:57:01

like, help me help you.

00:29:57:01 - 00:29:58:13

Don't make it harder for me

00:29:58:13 - 00:30:00:00

when you talk about botanicals.

00:30:00:00 - 00:30:00:16

What is that?

00:30:00:16 - 00:30:01:23

What do you tackle there?

00:30:01:23 - 00:30:03:17

Like herbs. Like berberine.

00:30:03:17 - 00:30:04:15

Okay. Oregano.

00:30:04:15 - 00:30:05:21

You know, milk

00:30:05:21 - 00:30:06:13

thistle can be

00:30:06:13 - 00:30:08:00

detoxification elements.

00:30:08:00 - 00:30:09:17

Sometimes I add that,

00:30:09:17 - 00:30:11:19

so these are not antibiotics,

00:30:11:19 - 00:30:12:03

right?

00:30:12:03 - 00:30:14:16

They are herbal anti botanicals

00:30:14:16 - 00:30:17:02

or antimicrobials that we use

00:30:17:02 - 00:30:18:12

and they are for

00:30:18:12 - 00:30:19:18

you know short duration.

00:30:19:18 - 00:30:20:22

So these are basically things

00:30:20:22 - 00:30:22:20

we can find in our food

00:30:22:20 - 00:30:24:09

which are a little concentrated.

00:30:24:09 - 00:30:25:10

And they work against

00:30:25:10 - 00:30:27:16

the pathogenic audit okay.

00:30:27:16 - 00:30:28:22

That makes a lot of sense.

00:30:28:22 - 00:30:29:18

Doctor Sachdev

00:30:29:18 - 00:30:31:15

thank you so much for being here.

00:30:31:15 - 00:30:33:04

This is so helpful having me.

00:30:33:04 - 00:30:33:21

Absolutely.

00:30:33:21 - 00:30:34:15

And like I said, it

00:30:34:15 - 00:30:35:17

makes me feel hopeful.

00:30:35:17 - 00:30:37:02

It gives us all a little

00:30:37:02 - 00:30:38:13

bit of control back.

00:30:38:13 - 00:30:39:18

And we're going to,

00:30:39:18 - 00:30:40:22

you know, eat our food

00:30:40:22 - 00:30:42:05

like medicine and,

00:30:42:05 - 00:30:43:17

you know, take the spoons

00:30:43:17 - 00:30:44:06

out of our mouth

00:30:44:06 - 00:30:45:00

at three in the morning

00:30:45:00 - 00:30:46:05

when we just feel like

00:30:46:05 - 00:30:48:00

get a little frisky.

00:30:48:00 - 00:30:49:03

Thank you so much again.

00:30:49:03 - 00:30:49:16

Thank you again

00:30:49:16 - 00:30:50:11

for having me here.