0:01

When they've studied this, what they've discovered

0:03

is that people who consume dairy products,

0:05

there is a shift in the microbiome towards

0:07

what I would describe as beneficial bacteria.

0:10

Now, there's a reason why

0:12

I don't make recommendations based

0:14

upon microbiome studies in

0:16

isolation.

0:21

Welcome to the exam room podcast brought

0:24

to you by the Physicians Committee. Hi.

0:26

I am the weight loss champion, Chuck Carroll.

0:28

Thank you so very much for raising your health IQ

0:31

with us coast to coast in the US and

0:33

in more than one hundred fifty countries.

0:35

Hi to everyone listening in Lincoln,

0:37

Alabama. Bakersfield, California

0:40

and Aberdeen, Scotland. wherever

0:43

it is that you are, we appreciate you

0:45

helping to make the world a healthier

0:47

place. This is episode seventy

0:50

four of season five, number three

0:52

hundred seventy three overall.

0:56

When it comes to milk and microbiome,

0:59

should we be setting our relationship status

1:01

to it's complicated? Some

1:04

say it's big time good for your health,

1:06

others say It'll just drag it right

1:08

down. So milk in the microbiome.

1:11

What is the truth there? Doctor

1:13

Will Bosewitz, two time New York Time's bestselling

1:16

author and the McGaddy of Microbiome

1:18

is the guest on the exam room live

1:21

this week. And as a reminder, you can join

1:23

us live every Wednesday, noon eastern nine

1:25

AM Pacific on YouTube and on

1:27

Facebook. Ask the doctor your question

1:29

right then and there. So we talked

1:31

milk in the microbiome We also

1:34

have questions about lactose intolerance. That

1:36

one came from Selena and Karen.

1:38

Wondering whether you can find the beneficial

1:41

back terrier and yogurt and non

1:43

dairy sources. That's a great question.

1:45

Justine checking in, wondering about vegan

1:48

cheeses. We also have questions about vegetables

1:50

and pro biotics. And then

1:53

we kind of took a detour from

1:55

our typical conversation and we

1:57

started to talk a little bit about the line between

1:59

a healthy diet and then having

2:02

a healthy mindset when

2:04

it comes to your diet. What

2:06

is the line there? how

2:08

do you maintain that healthy relationship?

2:11

And then back on the nutrition front,

2:13

also questions about salt and sugar

2:15

being added to fermented foods. what

2:17

effect do they have? And then we talked

2:19

about sourdough and a whole lot

2:21

more. Also, today, we're gonna be doing

2:24

another five star success and that's

2:26

where you leave your health story. And

2:28

a five star review on Apple Podcasts

2:30

or wherever it is that you get your show,

2:32

let us know how your health is improved

2:34

by listening to the exam room, and I will

2:36

do my best to read your story right

2:39

here on the podcast. But

2:41

right now, Let's get going

2:43

with milk, the microbiome, and

2:45

a fantastic conversation from

2:47

the exam room live with doctor

2:49

Will Bolsowitz. Good

2:55

to see you again, my friend. It's nice to

2:57

see you, Chuck. So let's talk microbiome

2:59

and dairy here because here's the deal. Like,

3:01

when it comes to dairy and health and

3:03

the plant based community, somewhat

3:06

of a controversial topic, and I guess you could say that

3:08

that extends outside of the plant based community

3:10

as well. What I know

3:12

is that milk and dairy, those

3:14

are, like, the top sources of saturated

3:16

fat in the standard American diet.

3:18

And then when we talk about saturated fat,

3:21

we know that that contributes to things like heart

3:23

disease and diabetes and Alzheimer's.

3:26

We also know that there's research as we're

3:29

about to - as we're about to turn the calendar over

3:31

to October. We know that that's been like two breast

3:33

cancer, and then other cancers like ovarian

3:35

and prostate cancer as well. But

3:38

when it comes to the microbiome,

3:40

when it comes to gut health,

3:42

Is it in fact a fair statement to

3:44

say that it's kinda complicated?

3:47

Yeah.

3:47

It is kinda complicated. You

3:50

know, let me lead by saying

3:52

this. III personally don't consume

3:55

dairy, and I'm happy to explain the reasons

3:57

why I don't consume dairy. But

3:59

before I do, I'm gonna

4:01

answer the question. The question is,

4:04

what happens with the microbiome when

4:06

we consume dairy products? And

4:09

what you'll find in dairy products

4:11

is one of the only examples of

4:13

carbohydrates that you will find

4:16

in animal products, and that is

4:18

lactose. So we hear about lactose,

4:20

lactose is a sugar. It's actually two sugar molecules

4:23

that have been combined together. And

4:26

seventy percent of the world is

4:29

intolerant of lactose. What this means

4:31

is that when they consume dairy

4:33

containing products, that they

4:35

actually are likely to have digestive

4:37

symptoms even when they're consuming regular

4:39

amounts of those foods. So it could be gas,

4:42

bloating, diarrhea, basically

4:44

things that you don't want. So, you know, the

4:46

first thing when it comes to dairy and digestive

4:48

health is that this is perhaps the

4:50

number one trigger of digestive symptoms

4:52

from a food perspective out there, there

4:54

is not a food intolerance that

4:56

I can name that matches seventy

4:59

percent in the way that lactose

5:01

intolerance does on a global scale.

5:04

But if we're gonna talk about the microbiome, then we

5:06

have to look at microbiome studies specifically

5:08

Chuck. And what's interesting

5:11

about lactose is that lactose

5:14

actually is probably the most redeeming

5:16

part of dairy in

5:18

the entire picture. So

5:20

this sugar molecule,

5:23

it actually turns out to be what we describe

5:25

as a conditional prebiotic. What

5:28

that means is that in certain circumstances,

5:32

the lactose and dairy products actually

5:34

can be a prebiotic to feed the gut

5:37

microbiome. And so when they've

5:39

studied this, what they've discovered is that

5:41

people who consume dairy products, there is a

5:43

shift in the microbiome towards what I would

5:45

describe as beneficial bacteria, like

5:47

lactobacillus and bifidobacteria.

5:51

And this is the result of this

5:53

lactose, this conditional prebotic.

5:56

Now, there's a reason why

5:59

I don't make recommendations

6:01

based upon microbiome studies

6:03

in isolation because

6:05

that would be scientific reductionism. When

6:08

we take complex science that's nuanced

6:11

and we reduce it down to one thing,

6:14

we're oversimplifying It's like people who

6:16

only use their blood sugar to make determinations

6:19

about what they should eat. No, you should not do

6:21

that. You are far more complicated

6:23

than your blood sugar. and the same

6:25

is true with the microbiome. We are more

6:27

complicated than that. And the reason

6:29

that I personally choose to not consume dairy

6:31

products is the

6:34

connection of dairy products to number of different

6:36

conditions, some of which you've already named.

6:39

So one is prostate cancer. My grandfather

6:41

died when he was seventy five years old. I feel like

6:44

his life was cut short, by

6:46

prostate cancer. And

6:48

there is a very, very powerful connection

6:51

between dairy products

6:53

and dairy proteins and the development

6:55

of prostate cancer, which is the number one cause

6:57

of cancer related death in men in

6:59

the United States. So there

7:01

are a number of reasons that a person may not

7:03

consume dairy products. I think another consideration

7:06

would also be animal welfare. And

7:08

a third consideration is the impact on the environment.

7:11

Land use, water use,

7:13

greenhouse gas emissions, antibiotic

7:16

resistance

7:17

are all

7:18

ethical concerns from an environmental

7:21

perspective that come from the

7:23

dairy industry. So But,

7:27

I guess, to come back to this, can

7:29

you be healthy and consume some dairy products?

7:31

Yes, you can. Are there different types of

7:33

dairy products in some healthier than others?

7:35

Absolutely. So this is not an

7:38

all or nothing type of thing and that's just being

7:40

sort of honest with the science. I choose not to

7:42

consume it though. Alright.

7:43

So when we're talking about not being

7:45

an all or nothing thing, perhaps there

7:47

are other sources out there as you were just talking

7:50

about Karen, is wondering

7:52

specifically about yogurt. Right? We

7:54

hear so much about the beneficial bacteria

7:56

that's in yogurt, and she's wondering what are some

7:58

non dairy sources of

7:59

the same bacteria. What's a good way for somebody

8:02

to get those?

8:03

Yeah. So it turns out that the

8:05

bacteria that you use to create yogurt,

8:07

it's a it's a a specific blend of bacteria

8:10

and it does not require dairy products in

8:12

order for you to use that blend. So

8:14

the the creation of yogurt involves several

8:17

microbes, but one of the main ones is something

8:19

called strepthermophilus. And

8:22

this is sort of the classic yogurt

8:25

bacteria or microbe. And

8:28

if you were to take the the

8:32

microbes that you would use to ferment

8:35

and create yogurt, and

8:37

introduce them to

8:39

a non dairy plant

8:42

milk alternative. You

8:44

can still create that delicious flavor

8:47

and have those fantastic microbes.

8:50

present in that yogurt. So

8:52

now you could purchase this from the

8:55

store as a non dairy yogurt alternative,

8:57

that's one choice. I'm always

8:59

a fan personally of making it yourself.

9:02

And so what that involves essentially

9:05

is having the appropriate

9:07

microbes, which can be purchased off the Internet.

9:10

And also having there's actually

9:12

a device that you would want to purchase which

9:15

maintains the proper temperature that you

9:17

need in order to facilitate

9:19

the fermentation process with

9:21

non dairy milk.

9:23

That's man. See,

9:26

you you in the kitchen and doing things.

9:28

I think you like you do way more in that kitchen

9:30

than you lead on. Like, somehow, I'm just seeing,

9:33

like, this incredible, like, sour

9:35

crowd manufacturing operation that

9:37

you got going there. That's good for the gut health.

9:39

We've got these pre or the or the

9:41

the the bacteria stuff you were just talking

9:43

about there. I I just

9:45

think that maybe there's a secret basement

9:47

in the Bulldog's house where you have all

9:50

of this stuff going on. And perhaps,

9:52

someday, we're all going to be able to walk

9:55

walk into a grocery store and see this line

9:57

of products called Bolsowitz's best,

9:59

and it's just gonna be fantastic. You're

10:03

you're funny, Chuck. I don't I don't anticipate

10:05

that day is coming, but you never know. who

10:07

knows? I did not anticipate

10:09

that my career would be where I am today and

10:12

having this conversation with you and these great

10:14

people who are here today. So you just you just kinda never

10:16

know, but what I would

10:18

say though is this, the takeaway message from my

10:20

perspective is that I do believe that we should be including

10:22

fermented food in our diet. I do

10:24

believe that this is an important part of a healthful

10:27

balanced diverse diet. Like, this is almost

10:29

like a miss its own type of food category. and

10:32

one of the ways that you can you are not required

10:34

to consume dairy based yogurt in order to

10:36

do that. You're not required to do that. You can do that

10:38

if you choose to. but there are

10:40

alternative choices that exist, that are great

10:42

choices. That's the point. Howard

10:44

Bauchner: Alright. So I think you and I,

10:46

I think maybe off of

10:48

the show over the last month. Maybe I sent

10:50

you a study that showed that the

10:52

probiotic and the probiotic market right

10:54

now is just exploding and it's gonna get

10:56

even bigger. And for a

10:58

lot of that, that means supplements. Rachel

11:01

though is wondering which vegetables might

11:03

be good for probiotics wants to

11:05

go a more natural route.

11:07

Alright. So it's not

11:09

that we need to necessarily

11:12

pick a specific vegetable

11:15

for probiotics. instead

11:17

it's thinking about the

11:20

state of that plant. So I'm gonna broaden

11:22

this out and make it so that it's not just about vegetables,

11:25

because we we could include fruits

11:27

and other fresh produce. So

11:29

it's about the state of the plant. There's

11:31

two scenarios in which you will find

11:34

that your food is

11:36

living and has

11:39

a microbiome. The

11:41

classic is fermented food. Framented

11:44

food is actually the creation of a

11:46

microbial ecosystem that

11:48

involves many different species of

11:50

both bacteria and yeast. To

11:54

facilitate the transformation of our food,

11:57

we get a number of benefits out of it. Part of it

11:59

is food preservation. This is why this was so

12:01

important within the constructs of human

12:03

history because we didn't have refrigeration. But

12:06

part of it is also transforming

12:08

the food into something that's more beneficial for

12:10

human health. And that's what we see in yogurt

12:13

or in sauerkraut or kimchi

12:16

or pickles, things of this variety. So

12:18

the first thing is if you wanna get beneficial

12:21

microbes, you can consume fermented food. And

12:23

as I mentioned a few moments ago, I really

12:25

am believer that we all should be doing that.

12:27

But the second place that you can get them,

12:30

not as concentrated, not

12:32

as densely packed with microbes, but

12:36

still living and

12:38

having a microbiome is

12:40

raw food. Raw

12:43

food, if you take a a plant,

12:45

it could be any plant. That

12:48

plant has a microbiome. As a quick example,

12:50

Chuck, they've actually done this with apples,

12:53

so like it's September, it's apple picking

12:55

season, in the northern climates.

12:58

And they've actually taken

13:00

a look at the microbiome of the apple

13:03

and discovered that the Apple has living

13:06

resident with it about a

13:08

hundred million microbes. And

13:11

it's a wide variety of microbes,

13:13

literally over a thousand species

13:15

of microbes living with that apple.

13:18

And that's because much like we have a microbiome

13:20

that helps to facilitate our health. So

13:23

do each of these plants and all living

13:26

creatures? Anything that's alive? has

13:28

a microbiome. So if you consume

13:31

it as a raw food, you are

13:33

consuming it with that microbiome intact.

13:35

Now when you cook it and this is by the way

13:38

not an argument against cooking,

13:40

cooking is also good for us. But

13:44

When you cook your food though, you do destroy

13:46

the microbes because of the heat that's

13:48

involved in the cooking process. So

13:51

the argument is fermented food

13:53

and some raw food as well.

13:55

Alright. Let's go back now to

13:57

the dairy or more specifically dairy alternatives

14:00

here. When you go to the store and you're looking

14:02

for vegan cheeses and vegan

14:04

yogurts. Justine is wondering how

14:07

you can know whether or

14:09

not what it is you're buying is actually

14:11

good for your gut health. Is there anything

14:14

that we should be flipping over looking

14:16

for specifically on the ingredients labels?

14:18

as

14:19

he takes the sip of the coffee there.

14:22

Just call you there, man. My man's

14:24

diving. Horrible diving. I thought you're gonna go

14:26

out little bit longer there. My my bad. I

14:30

I'm worried about the sugar content. I think I

14:32

I'm worried about the sugar content, and

14:34

the other thing is that I do think

14:37

that we need to be cautious with any

14:39

plant based

14:42

alternative choice. We need

14:46

to see these foods for what they are,

14:48

which is that in some cases,

14:51

they're ultra processed foods.

14:54

And so

14:57

it's hard to, like, give broad

14:59

rules, but I think a simple rule that I

15:01

tend apply, you know, look, I was a chemistry major

15:03

in college. And when I flip over

15:05

and look at the label of many of the foods

15:07

that exist within our store, I

15:09

have no clue what's even in

15:11

there. I have no clue what these chemicals

15:14

are. Right? So true

15:17

food should be quite simple. and you should be

15:19

able to recognize the ingredients. And

15:21

if we were to make this yogurt at

15:23

home the way that I'm proposing, You

15:26

would quite simply take plant milk and

15:28

combine it with the appropriate microbes, and

15:30

that is it. That

15:32

is all you would do. So

15:33

the ingredient list would be very simple, and

15:35

you would you would know exactly what's in there.

15:38

So when we go to buy something from the store.

15:40

There's the convenience that comes from purchasing at the

15:42

store and not having to create it ourselves. But

15:45

it comes with the the trade off that potentially

15:47

we're buying something that is more in Spectrum of

15:49

an ultra processed food. I encourage people

15:51

to take a look at the label, take a look

15:53

at the amount of added sugar that exists in there,

15:56

and also to take a look at the ingredient

15:58

list, the longer the ingredient list, the more I'm

16:00

getting apprehensive.

16:02

What are your feelings on

16:04

adding sugar to a fermented food.

16:06

Specifically, I I'm a huge

16:08

fan of kimchi. I make no bones

16:10

about that here on the show. Absolutely adore

16:13

kimchi. The majority of kimchi

16:15

though that I have seen in the store actually

16:17

has sugar added to it. I've only

16:20

been able to find a couple of brands that don't

16:22

put sugar in there. How does that affect

16:24

the benefits in terms of gut

16:27

health as to whether or not there's sugar in

16:29

something like kimchi?

16:32

You know, it kind of depends on how much

16:34

food food

16:38

prepared by the food industry, we

16:40

should expect that

16:43

they are trying to attack our pleasure

16:45

sensors They

16:47

want you to get a dopamine hit

16:50

from consuming their food, dopamine

16:52

implying that you like,

16:54

get a response that makes you feel

16:56

really good. And

16:59

the reason that they do that is that it

17:01

brings you back. And

17:03

so

17:06

it's a challenge because

17:08

we live, you know, who who am I

17:11

to pretend that I don't go to the store

17:13

and buy products? I do. We

17:15

all do.

17:16

Right? So I think what we're trying

17:19

to do here is to the best of our ability to

17:21

curate healthier versions of this.

17:24

But when possible, this is why coming back

17:26

spending time in the kitchen and preparing your

17:28

own kimchi kimchi. You know,

17:30

by the way, Chuck, in my

17:32

new book, the Fiber Fields cookbook. there's

17:35

an entire chapter about fermentation

17:38

and it includes a number of different recipes.

17:40

I forget the exact numbers between twelve

17:42

and fifteen. but that includes

17:44

like kimchi cucumbers. And

17:48

they're addictive and delicious, and

17:50

you make them yourself, and they're not hard to

17:52

do. and you make a batch

17:54

and it will last you for weeks. That

17:57

to me is where we ultimately

17:59

need to transition is to

18:03

see the opportunity to create our own

18:05

food when possible and

18:07

have control over what exactly goes into

18:09

that food.

18:11

Is it wrong that it's football season, Sunday

18:14

afternoon? Kimchi, cucumbers just sounds

18:16

like an incredible snack for me on game day.

18:18

I mean, my taste buds have really

18:20

changed, man. But is that is that football

18:22

food to you? I think

18:24

I'm even spiciest football food from

18:26

my perspective. You know what I mean? So,

18:29

like and and you can and you can,

18:31

like, dollop

18:34

or, like, you know, turn something into a first

18:36

class type of deal like, taking

18:38

chili, for example. You take your chili,

18:40

it's got a ton of beans, it's delicious,

18:42

it's spicy, and then you put a dollop of

18:44

sauerkraut. or kimchi in

18:47

the corner of it, that's

18:48

delicious. Just takes it up

18:50

that notch, man. It absolutely takes it up

18:53

that notch. Let's do a roll call here.

18:55

Exam room is checking in worldwide, Dr. B.

18:57

We have BlueHiaf from Algeria.

18:59

I'm sorry that if I mispronounced your

19:01

name, but I do appreciate you being here. We have

19:03

a non checking in from India says

19:05

best wishes. I watch your show regularly. Excellent

19:08

one. As always, keep it up. That's awesome,

19:10

Rochelle. Just wants to say hi. Hi.

19:13

We have so many people from all over the world. So

19:15

go ahead. Post, let us know where you're watching

19:17

today. We would greatly appreciate it. Wherever it is

19:19

that you're raising your health IQs with us, Appreciate

19:21

you being here, my friend. Davis

19:24

is looking for a little bit more clarity on

19:26

lactose here, Dr.

19:28

B. He's wondering whether you consider lactose

19:31

to be a good prebiotic?

19:33

No. So so

19:38

if we were to line up

19:40

all of the prebiotics that

19:42

exist. Okay? So

19:45

what are prebiotics? First of all, this word

19:47

prebiotic for those who haven't heard me talk

19:49

about this before, It's a term that

19:51

means the food that feeds your

19:54

microbes. Like, this is their energy

19:57

source. And

19:59

as a result of them consuming this energy

20:02

source, they repay

20:04

you with health benefits. So

20:06

in order to qualify as a probiotic, you have

20:09

to meet those criteria. You have to be food for

20:11

the microbiome, and it has

20:13

to ultimately lead downstream benefits to

20:15

human health. as I mentioned

20:17

a moment ago, lactose does

20:19

qualify as a prebotic.

20:22

This is the only prebotic that I'm aware

20:24

of that comes from the animal product

20:27

world. That's the only one that I'm aware

20:29

of. The, you

20:31

know, almost exclusive the

20:35

presence of prebiotics is in plants.

20:38

All plants contain prebiotics. That's

20:41

fiber and polyphenols,

20:44

and resistant starches. So

20:46

whether it's fruits, vegetables, whole green season nuts,

20:48

and legumes, if it's a plant,

20:51

you know it's got prebiotics. And

20:54

if we were to create a rank of

20:56

the top prebiotics, it would be

20:58

rather challenging for me to do because

21:01

the science is rather incomplete. But

21:04

what I would do is I would look at

21:06

the prebotic that exists within

21:08

these foods and the broader food. and

21:10

the benefits of that broader food. I want to just think

21:12

of it as just this fiber or just this polyphenol.

21:15

But instead, what does it mean within the bigger

21:17

picture of things? And what

21:20

I would offer to you is that we would have

21:22

these fruits and vegetables and whole grains and

21:24

seeds and nuts and legumes, and

21:26

I could for every single one of them point you

21:28

towards the research that suggests that they're beneficial

21:31

to your health beyond just being prebotic. I

21:34

can point you to the research that exists

21:36

for every single one of them. and how

21:38

they will help you. And then

21:40

I would come to dairy, and it

21:42

would be the prebiotic lactose in there.

21:45

And I would say, but there's a problem.

21:48

There is a compromise that is required. There

21:51

may be some benefits to dairy consumption

21:53

relative to, say, I don't know, Coca Cola,

21:56

Right? There I mean, truly, there may be some benefits

21:59

to dairy consumption in that

21:59

setting if you replace Coca Cola with

22:01

dairy

22:02

products or particularly if

22:04

it were fermented dairy products. But

22:07

it's also coming with a compromise,

22:10

which is that it increases your risk of certain

22:12

specific conditions such as prostate cancer.

22:15

perhaps in the mitral cancer, perhaps

22:17

breast cancer.

22:18

So

22:19

to me,

22:21

why would I choose the food that requires

22:23

my compromise? when I could choose

22:25

the food that requires no compromise. Those

22:27

are the plants.

22:29

Alright. Let's do one more

22:31

here on dairy, and then we'll open it up and do

22:33

a wide range of questions here.

22:35

So, Lena is looking for kind of a

22:38

a brass tacks kind of final answer from

22:40

you here. Is dairy good

22:42

for your gut since so many

22:44

people are lactose intolerant?

22:46

Yes or no, I think you said at the top of

22:48

the show, more than two thirds of the global

22:51

population is in fact lactose intolerant.

22:53

Howard Bauchner:

22:54

I don't think it's good for your guy. I think

22:56

that there are far better choices that you

22:58

can make like choosing plant based sources.

23:00

There

23:01

you go. Alright. Let's go ahead and

23:03

open it up. You, my friend, have

23:05

spoken glowingly in the past

23:07

about sourdough bread, and

23:10

mommy vegan nummy at twelve thirteen writes,

23:12

when I'm using sourdough starter to make

23:14

bread, will the benefit bacteria die

23:17

in the baking process?

23:19

Good question. The

23:21

answer is yes. They will die

23:23

when you bake the bread. But

23:26

prior to their death, which sounds gosh,

23:28

that's so morbid and dark. So I

23:30

feel a little bit bad. It sounds like very

23:32

catastrophic. But but

23:34

prior to that happening, they

23:36

will produce healthy

23:38

blood and they transform the blood. So

23:42

Saurando bread is not the same

23:44

as consuming regular bread

23:46

fermented with baker's yeast. And

23:49

that transformation process basically, like,

23:51

takes the flower and turns it into something

23:53

that's slightly different. And so you

23:56

still get the benefit of that transformation even

23:59

if the microbes are not present. And

24:01

I think it comes back to the point that when it comes to

24:03

fermented food, The benefit

24:05

is not just the microbes. The

24:07

benefit is the microbes and

24:10

also what the microbes produce

24:13

for us. And so let's not lose sight of that. You still

24:15

get all of that with the with the sourdough.

24:18

Alright. Quick departure here, vegan, Todd.

24:20

says, loving the lead Zeppelin t shirt, doctor

24:22

Bay. That is fantastic. You've got

24:24

good taste in threads, vegan, Todd. Question

24:27

from Ian here at twelve o

24:29

nine, Ian, checking in from Norway, by the way.

24:31

That's pretty cool. Ian

24:33

writes, I eat ground flax, brown

24:35

chia, and hemp seeds mixed into my steel

24:37

cut oats. Along the same lines of what it was

24:39

we were just talking about with sourdough, Ian is

24:41

wondering, will cooking those things destroy

24:44

any of the nutrients? Or should he

24:46

mix them in after the cooking process.

24:48

Particularly when it comes to so ground flex,

24:51

the the flex,

24:53

if you don't grind it, you can't

24:56

release the lignans

24:59

and get access to the omega threes.

25:02

So it's a requirement

25:04

for the flax for it to be ground. And

25:07

the issue is that when you grind it, you

25:09

actually expose it to air and that that introduces

25:11

an oxidation process. So

25:13

from my perspective, given

25:16

sort of the and

25:18

don't wanna sound like excessive fragility of

25:21

these of of the ground flax but

25:23

there is some fragility to it. Given

25:26

that fragility, I

25:28

prefer to add the ground flax

25:30

after you cook the steel cutouts. So

25:32

cook first, then add after.

25:35

For those of us who don't know what

25:37

exactly is a lignin that you just

25:39

referenced.

25:40

Wignan, so these

25:43

are unique

25:45

component that you will find specifically in

25:47

the ground flags like you you won't find it

25:49

in the Chiyo or the HEM. And

25:51

quite similar to what you will

25:53

find in soy products. which

25:56

are that they have benefits to

25:58

people for hormonal mediated

26:00

diseases. So for example, Gignans

26:04

will reduce the likelihood of developing breast

26:06

cancer in women, or prostate

26:08

cancer in men, which is quite interesting

26:11

because that is actually the

26:13

implication there is that it's protecting you

26:15

from consumption of dairy products. And

26:18

really what we're talking about here is

26:20

sort of blocking these hormone receptors.

26:22

That's that's effectively what these

26:24

lignins do is help to

26:26

block these hormone receptors and protect

26:28

us from hormonal mediated diseases.

26:31

Alright. If you have a question

26:33

for Dr. B, remember doctor's mailback.

26:35

Wide open right now, posted in the comment or

26:37

in the chat, we're gonna get to as many as we

26:39

can here today. Next one comes to us

26:42

from Mary at twelve seventeen. We were talking

26:44

about sugar a little bit earlier, and

26:46

Mary is wondering how much sugar

26:48

is bad. So I'm guessing, like, What's

26:50

the daily limit that you would recommend?

26:52

Oh, gosh. I mean, III

26:55

really don't have

26:57

a number.

26:58

I think that the amount of sugar

27:01

that we consume as society is

27:03

excessive. I think that's quite clear.

27:06

And in order for us to move towards

27:09

a reduction in our sugar consumption, it really

27:11

requires us to step away from using ultra

27:13

processed foods. And so that to me is

27:15

where my focus is is let's try to whenever

27:17

possible replace these ultra processed

27:20

food sources with instead sources

27:22

that are whole food plant based than we're cooking at

27:24

home.

27:25

We've touched on this one in the past,

27:27

but always seems to come up, so it's always

27:29

good to answer it again. RJ, wondering

27:31

about kombucha and gut health. What's

27:34

the connection there? Thumbs up or thumbs

27:36

down?

27:36

Somewhere in between. I'm I'm not

27:39

I'm not I wouldn't sit here and advocate

27:41

for a kombucha consumption to people who don't

27:43

consume it saying that you're missing out on something

27:45

that's crucial to your health. It is a fermented

27:48

food. There are benefits to fermented foods.

27:50

You also have many different alternative choices

27:52

when it comes to fermented foods that include, we've

27:54

mentioned some of these sauerkraut kimchi

27:57

plant based dairy alternative, like

28:00

kefir, Tempe,

28:03

Miso. These are just a couple of examples

28:05

of fermented foods pickles. These are just

28:07

couple of examples that you could that you could

28:09

consume. It's, you know,

28:11

nutrition. Am I getting back to dairy for

28:14

a moment, Chuck? It's all about substitutions.

28:17

Nutrition is about substitutions. What are

28:20

you replacing with what? You

28:22

could make, you know, butter

28:25

seem healthy. if you're

28:28

comparing it to something that's less healthy. So

28:31

it's always what are you comparing

28:33

to what? And when it comes to

28:36

kombucha, would

28:38

I prefer for you to drink kombucha than to drink

28:40

soda?

28:41

Yes. Would

28:43

I prefer for you to drink kombucha compared

28:45

to water?

28:45

No. That's

28:48

kind of where it falls. There

28:50

you go. So compared to what? I

28:52

think that that's always an important question

28:54

that gets overlooked lot

28:56

of times. Right? So compared to what? If

28:58

you're gonna have I guess, kind

29:00

of, you know, like, Coca Cola versus

29:02

the kombucha. The kombucha is gonna win

29:04

nine times out of ten. Right? You,

29:07

my friend, love some sauerkraut. Obviously,

29:10

we've talked about that lot in the past. A

29:13

lot of people have written to me both sour crowd,

29:15

m kimchi, and they're concerned about the sodium

29:17

content in there. So we have a question here

29:19

from Vi at twelve twelve.

29:21

And Vi says, I want to eat homemade sauerkraut,

29:24

but it is so high in sodium. Can

29:26

you get the same results with

29:28

the probiotics by using

29:30

less salt in the fermented cabbage?

29:32

There's a certain threshold of salt So when

29:34

you make when you make sauerkraut at home,

29:37

what you want

29:39

to do is actually use a kitchen scale

29:42

And that kitchen scale will

29:44

allow you to be very precise in

29:46

the concentrations of salt. And

29:49

in the interest of food safety, you

29:52

have to meet those concentrations. When

29:54

you don't meet those concentrations, you are

29:56

taking the risk that this could

29:58

become unsafe food. So

30:02

I think it's important for people to understand

30:04

that there's going to be some salt involved. Now,

30:07

one of the issues

30:09

that exists within the plant based community,

30:11

and I I think that this is, like, important

30:14

to unpack is that

30:16

we have been talking about the

30:18

problem with salt intake in the United

30:21

States, and how this is,

30:24

you know, harmful to our health. I

30:26

completely agree. the

30:28

salt intake in the United States is completely

30:30

excessive, and it is harmful

30:32

for your health. But where is

30:35

it coming from? It is not

30:37

coming from sauerkraut? It

30:39

is coming from ultra processed foods. It

30:41

is coming from fried foods. and

30:43

the excessive consumption of ultra processed

30:45

foods and fried foods

30:48

lead to this excessive consumption

30:50

of salt and it leaves you no wiggle

30:53

room. But

30:54

if you're eating a whole food plant based diet,

30:56

that does not include

30:58

that exposure to salt.

31:00

and the fear or concern

31:02

that you are excessively consuming salt.

31:04

I mean, I understand that we have, like, sort of said,

31:07

we gotta cut down our salt intake. We

31:09

do. But once you cut it down,

31:11

you don't need to live in fear that a couple of

31:13

bites of sauerkraut are sometimes somehow destroying

31:16

your health. I would actually argue very

31:18

much the opposite.

31:19

You know, personally, not

31:22

speaking on behalf of the organization here.

31:24

Just personally, I'm really happy to

31:26

hear you say that because you

31:28

know, somebody wrote me an email the last

31:30

time you were on the show, and and Kim Chi came

31:33

up. And they were like, just so you know,

31:35

dot dot dot dot dot dot dot dot dot dot you know, you should

31:37

not be eating kimchi. We're talking all caps,

31:39

multiple exclamation points, underlying

31:41

bold, you name it as much as they could possibly

31:43

do. That's what they did to this. you should not

31:46

eat kimchi because it is

31:48

high in sodium. They were like,

31:50

essentially, they were trying to

31:52

make the point that it's as bad as

31:54

a French fry or as a potato

31:56

chip or something like that. And as a

31:58

guy that used to eat bags of

32:00

potato chips and tons and tons and

32:02

tons of french fries, I could sit here with

32:04

confidence and tell you like there's nothing

32:07

nothing that you could

32:09

draw a comparison to. But between those

32:11

things, you know, the potato chips, the fries, and

32:13

the kimchi. Like, they're just not the same thing whatsoever.

32:16

So to hear you say that, I think that

32:18

that is a very important message. it

32:20

goes back also Dr. B. to something

32:22

that I've heard said on this show too

32:25

is like a lot of times we

32:27

get hyper focused on one nutrient

32:29

or in this case you know, one ingredient in

32:31

that case is salt. So when we do get

32:33

hyper focused, I mean, are are we just kinda

32:35

get getting, you know, lost

32:38

along the way? Yeah.

32:39

I think we're losing the nuance. I think

32:41

I think that think that, you know, part

32:43

of the problem is that we become conditioned

32:45

by the conversations that take place

32:47

wherever those conversations may be the Internet

32:49

or wherever. We become conditioned

32:52

by these conversations to really sort of

32:54

vilify specific nutrients. When in fact,

32:56

you need salt intake in order to

32:58

live.

32:59

Like you do,

33:01

you can't go zero salt,

33:03

you would die. Right?

33:06

So I think

33:08

it's like understanding the context of

33:10

all that, which is that Within

33:12

the context of the diet that is sixty

33:15

or seventy percent ultra processed foods,

33:17

the amount of salt intake is excessive and when you

33:19

cook, we need to reduce it. Right? We clearly

33:21

need to reduce it. But when you reduce your

33:23

salt intake, you shouldn't live in fear that

33:25

salt is causing harm to your body. You

33:27

need salt intake in order to live.

33:30

And it's it's true of many different nutrients,

33:33

Chuck. You know, you could take omega six

33:35

fats, for example. So

33:37

it's quite simple and easy to vilify omega

33:39

fats, we consume way too much of them.

33:41

We're outpacing omega three intake,

33:44

fifteen to one in the United States.

33:47

Most of these omega six fats are coming from

33:49

vegetable gold based oils. And

33:51

it could be very simple to say you should have no

33:53

omega 6s in your diet. That would actually

33:56

be completely wrong. It's

33:58

an essential fat. We need

34:00

omega sixes in our diet. It's actually

34:02

a part of a healthful diet. It's just

34:04

that we need to have them balance the appropriate

34:07

amount. So

34:07

how how does one

34:09

balance, right, because it's it's so

34:12

ultra easy to get swept up in this,

34:14

whether we're talking about eating exclusively

34:16

plant based a diet or a keto diet or

34:19

the South Beach diet or the standard American,

34:21

it doesn't really matter. I mean, we all get

34:23

swept up in this or that. and

34:25

it kinda makes us neurotic to a point.

34:27

Right? Like, ultra obsessive. So it's like

34:29

how does one find that balance between,

34:31

like, being mentally well when it

34:33

comes to what it is that we're eating and then also

34:36

physically well based off

34:38

of what we're eating. Like, how do

34:40

we do this? because It's complicated, man.

34:43

Oh, man. I can see it in your eyes. And

34:45

the these are these are complicated things, and

34:47

you're speaking as the voice of the because

34:49

I know that there are people who are feeling the exact same

34:51

way that you're describing right now. And

34:53

what I what I come back to Chuck is

34:56

and what I've described in my books you

34:58

know, if you

35:00

know me, then

35:01

you know that I'm actually not a very big

35:03

fan of eat this, not that.

35:06

I'm much more of like a, hey, food

35:09

is great, food is fun,

35:11

let's eat for variety, let's eat for abundance.

35:14

Right? But, like, if you're getting stressed

35:16

out because of,

35:18

say, my recommendation to eat thirty different

35:20

plants, and it's actually causing you to be

35:22

bothered by this. That's

35:24

not what I want, and

35:26

it has gone too far. And

35:28

to me, the point at which we cross the line

35:30

So we are in a relationship with

35:33

our food, Chuck, like

35:34

it or not. And

35:36

that should be a relationship that brings

35:38

you great joy. eating

35:40

food is one of life's

35:42

greatest pleasures. And

35:44

when it stops being that,

35:46

and it becomes work, or

35:49

something that creates negative energy

35:52

in your life, where you're living

35:54

in fear of food, or

35:56

you are concerns that you're not doing it

35:58

properly. We've crossed

36:00

the line, and that's when we

36:02

need to walk it back. And this is part of the

36:04

reason why I always say progress over perfection

36:07

because within the space that we are currently having

36:09

a conversation, which

36:10

is

36:11

a plant based diet. or

36:14

a vegan diet. Within that

36:16

space, it is very easy for people to

36:18

get carried away and excessively focus

36:20

on perfection And I actually take issue

36:22

with that. I think it's problematic. I think that it's

36:24

important for us to find a healthy balance

36:27

for all of us wherever that may fall.

36:29

And feel good about yourself.

36:30

Oh, man. See, because now I could I could

36:32

go down this path all day because then

36:35

the other part of me is like, alright. Well, if you

36:37

give an inch, the old me would

36:39

have taken a mile to be like, well, essentially

36:41

saying do the best that you can. That means, well,

36:44

the best I can is by going right back to the

36:46

drive thru. that's where I'm gonna go. Right? So it's

36:48

like you kinda give yourself that permission to

36:50

continue with these unhealthy habits.

36:53

But then it's like you have to realize

36:55

that the best you can do if

36:57

you're just getting started is probably

36:59

a lot better than you're doing today, so you

37:01

have to explore that space as well.

37:03

But then being able to recognize

37:06

when you've crossed over that line that you were

37:08

just talking about where you are neurotic

37:10

about it. And you're ultra obsessive to the point

37:12

where being healthy has become

37:14

an unhealthy obsession. And so,

37:17

like, it it is a really interesting

37:19

thing. Like, you know what I would love to do. is

37:22

bring on, like, a food psychologist or

37:24

food psychiatrist. And then the three of us just

37:26

do, like, a panel discussion or something like that

37:28

because I mean, that that's complex

37:30

issue, but think that there's a lot of people

37:32

out there that could get some great benefit from

37:34

a a full show just devoted to

37:37

having that healthier relationship with food

37:39

you were talking about? You

37:40

know, I think these are complex

37:42

things. And here's here's a couple

37:44

of things that I would say about this. So first of

37:47

all, there are many different voices

37:49

that exist within the health and wellness space.

37:51

There are many different voices and perspectives that

37:53

exist within the plant based movement. and

37:56

people come at it from different angles, different

37:58

motivations, different context, and

38:00

a different sort of way of delivering the message.

38:02

The way that I say stuff is different than some

38:04

of the other leaders within the plant based space.

38:07

I embrace that. I

38:10

welcome that. In no way,

38:12

do I believe that my way is

38:14

only way and the correct way.

38:16

Instead, I believe that it's nice to have

38:18

multiple different voices, saying multiple

38:20

different things. but we're

38:23

all sort of pushing in the same direction because

38:26

ultimately that's going to connect with different people.

38:28

Different people connect with different messages. Right?

38:31

So, like, I personally would connect with

38:33

certain message, but I may not connect with other messages.

38:35

And so it's important that we have an environment where

38:38

all the types of people that exist out

38:40

there can find some sort of voice that

38:42

they latch themselves to and that they

38:44

wanna be a part of that. So I I first of all,

38:46

I embrace the fact that there are many different perspectives

38:49

on this. And when it

38:51

comes back to this idea of,

38:54

you know, for example, if you give them an inch, they'll

38:56

take a yard or something of that variety, I

38:59

I understand that, but what I would

39:01

actually say is this

39:03

this is not about

39:05

what you need to

39:07

be or

39:08

some sort of expectation for the future.

39:10

This is about that one

39:12

step that you can take today.

39:14

One step. and it could be small

39:16

step.

39:17

And if you take that one small step,

39:19

then you are making progress.

39:22

And you should feel good about yourself.

39:24

And

39:24

when you come back tomorrow,

39:26

you'll do it again.

39:27

And every single day when you take a

39:29

small step in the right direction, you're

39:31

going to wake up one day you're gonna

39:33

realize that you accomplished your goals.

39:35

But

39:36

you didn't put the pressure on yourself to say, I have

39:38

to be this by this particular day. I don't really

39:40

particularly like that.

39:41

Oh, dude. I love you so

39:43

much, man. And and as a guy

39:45

who was in that position, you

39:47

are spot on. I mean, with

39:49

scary accuracy. because

39:51

it's it's so easy at the starting

39:54

line to see the finish line,

39:56

like, way, way, I mean, we're talking in

39:58

a lot of cases like miles down the road.

40:00

and you're like, why even

40:02

bother? But if you do one

40:05

step at a time, one step

40:07

every single day,

40:09

eventually, you are going to get to that finish

40:11

line. You're gonna cross it, and it's gonna be better

40:13

than you could ever have possibly imagined.

40:15

And yet, It can be daunting at first,

40:17

but one step at a time makes it a

40:20

whole lot easier to do. Yeah. And this

40:22

is this is the idea of a growth mindset. And

40:24

I'm and I'm not the first person to introduce this nor

40:26

what I tried to claim that. Carole Dweck is the person

40:28

introduced that idea of a growth mindset, but it

40:30

is something that you will find in my books

40:33

because I believe in it. And it's the

40:35

same idea by the way that as a father,

40:38

I want to pass on to my own children, regardless

40:40

of what they I want them to have growth

40:42

mindset. because it's a healthy way to go through

40:44

life.

40:46

Alright. Let's see if we can grab a couple

40:48

of more questions. Like I said, man, we could do this all

40:50

day. But let's grab a couple of more questions

40:52

here before we close-up the doctor's mail back today.

40:54

But quickly, another role called

40:56

Jan checking in worldwide. Jan

40:58

is in whales. We've got Angela and Michigan.

41:01

Nikki is in the UK, Abe, in Indiana.

41:04

Thirty seconds to savory. I'm guessing

41:06

they're a chef. They're a New York City, Misty

41:08

is in Virginia. Here we go. Martha is

41:10

in Poland. We've got somebody in

41:12

El Salvador. We've got more people

41:15

in Vegas. I mean, they're all over South

41:17

Dakota, Japan, Jacksonville, Florida.

41:19

Stay safe right now, my friend. So,

41:21

yeah, I mean, just and Zambia. I think

41:24

that that might be a first. How about that? You ever had

41:26

somebody say it from Zambia? Man, I don't believe

41:28

so. I think that's really cool. I love that. I'm so and

41:30

I'm and I'm excited about all of them. Hi Martha,

41:32

from pullings. Yeah. Well, let's

41:34

go ahead and take Kyori from Zambia's

41:36

question here. We were talking sourdough earlier

41:39

in the show. they are

41:41

wondering, is it possible that consuming

41:43

sourdough bread actually disrupts microbes

41:46

in your gut?

41:47

No. I don't think so. I I there's

41:50

actually research

41:52

being done by one of my friends in the UK.

41:56

she has a program

41:58

called the the sourdough school. And

42:02

it's actually quite remarkable what she's discovering

42:04

in terms of the benefits of sourdough consumption

42:07

on the gut microbiome. So, but the

42:09

key is to remember that what you're

42:11

starting with is you're starting with the flower

42:13

Ideally, this is a

42:16

well sourced whole grain

42:18

flour. Right?

42:19

Like, in perfect world, you're milling it

42:21

yourself. And then this is being

42:24

transformed into what ultimately

42:26

is output as sourdough bread.

42:29

And, you know, could could you consume this

42:32

to excess of course?

42:34

Would I argue that this is the backbone of a healthful

42:36

diet? Absolutely not. Like, this is not like

42:38

the backbone. But we also

42:40

may we also find that in the blue

42:43

zones, for example, Sardinia, what

42:45

are they eating literally every single day from

42:48

lunch? It's a big old bowl

42:50

of Minestrone, tons of veggies, tons

42:52

of legumes, and a

42:54

slice of sour no bread. That's how

42:56

they roll. So

42:58

so you're a Minastron guy, not a Minastroni?

43:00

Minastroni, Minastroni,

43:03

Tomato, tomato. I

43:06

got you there. I'm under disagree, Chuck. It's

43:08

hey, man. Whatever. If if we're gonna fight over

43:10

this, so be it. But Like, any way

43:12

you wanna pronounce it, it still tastes good to

43:14

me. Right? That's all that matters. Barbara

43:17

is in Switzerland. That's another global check-in.

43:19

Arena is in Serbia. Hello there, Regina,

43:22

Cincinnati, Diana, in Pennsylvania. I'm

43:24

just I love the global feel of the show.

43:26

It's so cool. And then get

43:29

you to comment on this. It has nothing to do with

43:31

health, but I I just think that when

43:33

it comes to being plant based, you can't

43:35

put anybody in one specific box

43:38

because it takes all kinds.

43:40

So March here is saying I can't imagine

43:42

vegans enjoying football. I

43:46

love football. Covered it for a living. This whole

43:48

year. so

43:49

Yeah. That is hilarious. I I Mark,

43:52

I wish I could I wish I could get back

43:54

the hours a day that I obsess over football.

43:57

Yeah. I mean, I know you've got a fantasy

43:59

team.

43:59

I've got a fantasy team. I've

44:02

interviewed vegan NFL on

44:04

this show. The quarterback of

44:06

the Chicago bears. He's vegan. Trent

44:08

Williams left tackled for the San Francisco

44:11

forty nineties will be going back to

44:13

being vegan after the NFL he and I talked

44:15

extensively about that during his

44:17

time in Washington. There's so many

44:19

out there. And, you know

44:21

With with full respect to Mark, obviously, I don't know

44:23

Mark, both with respect to Mark Mark. Let's

44:25

not be generalizing about people based

44:27

upon the food that they eat. I mean, beyond

44:29

men. Mike, you're you're you're

44:31

better than that.

44:32

I can look, man. I got love for

44:34

Mark. Mark just doesn't know. I mean, maybe Mark's not

44:36

a sports guy, you know. And and so we

44:38

we have these generalized ideas

44:41

that we have in our head. And sometimes, you know,

44:43

it's just like, nah, that's not really the way things

44:45

are. So let's just pull back the

44:47

carton and show them them the world for what it is, the football

44:49

world. Real quick, there's someone in the

44:51

crowd brandon who just said he's a diehard

44:53

football fan and he's a fantasy football writer

44:55

and podcaster

44:57

Brandon, I listened to about five Fantasy

44:59

Football Podcasts today. You're gonna have

45:01

to reach out to me later on and tell me which one year's

45:03

your show. I wanna take a listen to it. Thank you. Yeah.

45:05

Brandon. Name drop it, man. I'll I'll give you

45:08

a subscription to that. Most definitely.

45:10

That's fantastic. Alright.

45:13

So let's let's take a hard turn

45:15

here. I turn into the bathroom

45:17

here, Dr. B. We're not afraid to do that

45:19

here on this show. mean, I'm surprised it took

45:21

us forty six minutes to get there. Yeah.

45:25

Question, from God, I love doing shows

45:27

with you. Question from VA. I'm

45:30

pooping five times a day. Is that normal?

45:33

I can't stop. They

45:35

say that they've even gone so far as to

45:38

start taking some SIE powder with

45:40

the prebiotic fibers. Slightly firmer,

45:42

but just can't seem to

45:44

turn off that faucet. Yeah. What

45:46

do you do? Well,

45:47

depends on how you feel. It

45:49

depends on how you feel because if you if

45:51

you poop five times a day and

45:53

every time you go,

45:55

It's a good, complete,

45:57

relaxed evacuation. And

46:00

you stand up and you walk out of the room

46:02

and you feel fantastic.

46:05

You have nothing to worry about, my friend. Flipside.

46:08

You're pooping five times a day. You're

46:10

straining to go. It never

46:12

feels complete. You finish up,

46:15

but then you feel like you still gotta go.

46:17

You come back again in another hour. Every

46:19

single time it's just a little nugget. Well,

46:22

that is a different story because that

46:25

isn't actually like five good

46:27

complete evacuations. That's five

46:30

micro bowel movements, and

46:32

you're not completely empty. And

46:34

so there's a difference between these two.

46:37

So people who we get high fiber plant

46:39

based diet, they will poop more than once a day typically.

46:43

And when you poop more than once a day

46:45

and you feel really good inside fight when

46:47

you go, then you're in great spot. But if you don't

46:49

feel that and you're feeling these other symptoms that

46:51

I'm describing, then it may be something

46:53

to discuss with your doctor.

46:55

Alright. And final question

46:57

comes to us today from Stockholm Sweden.

46:59

And also, who is checking in from there,

47:02

how do you reset gut health after

47:04

taking antibiotics?

47:06

Good question. I

47:08

would actually argue, ASA, that the

47:11

the number one factor, believe it or not, is

47:13

what you eat before you take the antibiotics.

47:16

We actually have this research

47:19

where high fiber diet

47:22

reduces the impact, negative

47:24

impact of

47:25

antibiotics on

47:27

your gut microbiome. So

47:29

what you want is you wanna

47:31

be on a high fiber diet before antibiotics.

47:34

during antibiotics and after antibiotics.

47:37

What you discover is that if you

47:40

were to like sort of dig a ditch, with

47:42

the antibiotic that ditches the decline

47:44

in the bacteria numbers, that

47:46

ditched would be a small little blip.

47:49

when you're on high fiber diet and when

47:51

you're on a low fiber diet, it is a deep

47:53

hole and

47:54

a slow climb out of that hole.

47:57

So you cause less

47:59

injury and you recover

47:59

much faster when you're on a fiber diet

48:02

before you even need the antibiotics.

48:04

Time to start us today. Now, what else

48:06

can we do? You can also support

48:08

yourself with a prebiotic fiber supplement.

48:10

That's one thing that I would recommend. And

48:13

then beyond this, you want

48:15

to look at this time of

48:17

this period of time while you're on antibiotics

48:19

in the two weeks to four weeks after

48:21

the antibiotics. and really protect

48:24

your body during that time. So this is the time

48:26

to really be attentive to getting

48:28

a good night's rest, spend some time

48:30

outdoors, exercising, managing

48:33

your stress, and perhaps most importantly,

48:35

don't sabotage your health. So

48:37

you take antibiotics. Now is not the time

48:39

to go out and have too much to drink. Now

48:42

is not the time for excess saturated

48:45

fat intake. Now is not the time

48:47

for sugar intake.

48:48

so So

48:50

give your body a rest and

48:52

a break and allow it to heal itself and

48:54

it will. Now one thing is real quick Chuck.

48:55

This may surprise some

48:58

people, but Believe

49:00

it or not, the vast majority

49:02

of people should not be

49:04

taking probiotics after

49:06

antibiotics. This is based

49:08

upon a twenty nineteen study published

49:11

in the journal Cell from the Weitzman

49:13

Institute in Israel. And what

49:15

they discovered is that when you take

49:17

probiotics after antibiotics,

49:20

you actually slow the body's

49:22

recovery.

49:24

So you actually are sort of standing

49:26

in the way of that natural healing.

49:28

So

49:30

for the majority of people, When

49:33

I say majority, I don't mean all. But

49:35

for the majority of people, I recommend that they

49:37

not take a probiotic after antibiotics. Very

49:40

interesting. Very interesting.

49:42

Alright. Now, I've got the lowdown on

49:44

the podcast from Brandon Niles.

49:46

It's called the most accurate podcast. I've got

49:48

it right here on my phone and look what I'm gonna

49:51

do. I'm gonna hit that follow button right there.

49:53

Boom. Alright. So Brandon, you've got

49:55

a new subscriber. And I'm pretty sure,

49:57

you see that logo right there, Dr. B.

50:00

And I'm pretty sure that you're gonna get another one

50:02

here momentarily. Brandon, I need help, man,

50:04

Tralance. went down. I'm in a super fox league.

50:06

I'm in big trouble. It'll help me, man. Oh, oh,

50:08

alright. That's a that's a that's a that's a super podcast.

50:11

I mean, maybe we could do a plant based guest

50:13

spot based I don't know. Superflex. Yeah.

50:15

Doctor B, doctor's mailbag is

50:18

closed for today. I wanna thank

50:20

you for being here and raising our health IQs

50:22

and and yeah, I mean, I feel like we learned a lot

50:24

about milk in the microbiome today and

50:26

and a lot about other things as well.

50:28

Thank

50:29

you, Chuck. It's always a pleasure to come

50:31

to you live from the fiber fuel studio

50:34

presented by Chuck Carroll. Thank

50:35

you. There it is. Well, no. Hold

50:37

on. Hold on. Hold on. Hold on. What do you have

50:39

going on right now? Do you have any classes coming

50:41

up? Obviously, the fiber fueled cookbook

50:44

is available on Amazon or wherever

50:46

that you get your shows or or your

50:48

books or other, what's what's going

50:50

on with you right now, man? A

50:52

lot of exciting things are happening with me, Chuck.

50:54

and I

50:56

some of them III can't talk about.

50:58

But one thing that I can talk about,

51:00

I guess, this is an exclusive for the exam

51:02

room, so no one I haven't announced this publicly

51:05

yet. But I'm launching

51:07

a new course on October tenth.

51:10

So you'll be hearing about this in

51:12

probably five days if

51:14

you follow me on my social media channels,

51:17

and it's gonna be all about diagnosing food

51:19

intelligences. So if you are a person who

51:21

you eat food, and then you suffer

51:23

with symptoms, gas bloating, discomfort,

51:25

whatever it may be. If food

51:27

is causing trouble and being disrupted in your

51:30

life, The first step is

51:32

understanding what is causing the problem.

51:35

And that's what this course is gonna be focused on,

51:37

so the course would be on October tenth for

51:39

those of you who are interested.

51:50

Links to all of Dr. B's social media

51:52

accounts can be found for you right now in the episode

51:54

notes, so go ahead give him a follow

51:56

so you will know. when the new

51:58

program launches, you will be the first to

52:00

know, my friend. Coming up

52:02

next week on the exam room live.

52:04

Renowned a breast cancer surgeon doctor

52:07

Chris Difunk will be making her return

52:09

to the show, she's going to help us kick

52:11

off our Let's Eat Breast Cancer campaign

52:14

this year with a fantastic live

52:16

q and a all about breast

52:18

cancer and diet and our four

52:20

pronged approach for lowering your

52:23

risk of cancer. So join

52:25

us next Wednesday on the Physicians Committee's

52:27

YouTube channel or Facebook page.

52:30

The show begins at noon Eastern, nine

52:32

AM Pacific, or Just

52:34

get the podcast next Thursday. We'll

52:36

give you the full rebroadcast right then,

52:38

and there and you can also send me your questions

52:40

ahead of time. I am at Chuck Carroll, WLC.

52:46

Time now for five star

52:48

success.

52:54

We

52:55

want to know about your own five star

52:57

health success since you've opted

52:59

a plant based diet and how you

53:01

have managed to raise your health IQ

53:04

by listening to the exam room podcast.

53:06

Here's how this works. All you need to

53:09

do is go on Apple Podcast or

53:11

wherever you get your show, leave

53:13

a five star rating and in

53:15

that review that you leave right

53:17

about your own health transformation.

53:20

And then we will do our best to read that for

53:22

everyone right back here on the

53:24

show. Our first five star success

53:26

comes to us from g Frannie who writes,

53:29

this is my favorite podcast

53:31

about eating plant based. Chuck

53:33

has interesting guests and helps to

53:35

keep me motivated. I have lost

53:37

thirty pounds and I feel

53:40

great. Well, gefrani, that

53:43

is awesome to hear.

53:45

I'm so happy for you that you are achieving

53:47

your weight loss goals and The

53:49

one thing that I've learned on

53:51

this show is that it's not just

53:53

about the weight loss. That's

53:55

the big thing. That's kind of like the beauty

53:58

pageant of health. Right?

54:00

But the fact of the matter is when you start losing

54:02

that weight, so many other things start

54:04

to click into place with your health as

54:07

well. I would love to keep tabs

54:09

on how your health is progressing, so

54:11

don't be shy about reaching out

54:13

and letting us know how you are doing.

54:16

And our next five star success today

54:18

comes to us from Anders who writes,

54:21

this podcast has changed

54:23

my life. the mental

54:25

and physical benefits of eating a whole food

54:27

plant based diet are innumerable. I'm

54:30

only twenty three years old, and

54:33

I plan to be plant based with

54:35

my family for the rest of

54:37

my life.

54:40

Anders You are wise

54:42

beyond your years, my friend, twenty

54:45

three, and you've got it going on.

54:47

And you have your whole life ahead of you

54:49

still. So I can't wait to see what

54:51

the future holds for you. I think that

54:53

your health is on point, and thank you

54:55

so very much for sharing those nice

54:57

words with us here on the show.

55:00

So the five star health success,

55:02

if you want to share your story,

55:04

All you need to do is head over to Apple Podcasts

55:07

or Spotify wherever it is that you get your

55:09

shows. Leave that five star rating

55:11

and share your story in a

55:13

nice review. Let us know how

55:15

the show has helped you. Let us know how

55:18

your health has improved and

55:20

we will give you that spotlight right

55:22

here on the exam room.

55:27

And don't forget Albany, New York

55:29

this Friday, September thirtieth, I will be

55:31

am seeing a comedy show with

55:33

our friend, the vegan comedian, Mike

55:35

Kaplan. That's gonna be at cohost's

55:37

music hall, and then I'm gonna be sticking around

55:40

that weekend and speaking at the Albany

55:42

bench fest on Sunday. That is

55:44

October second. Gonna be taking the

55:46

stage at eleven fifteen team that morning

55:48

and then tea Colin Campbell will be up

55:50

shortly thereafter. It would be

55:52

great to see you guys at these events.

55:55

I would love to meet you say hi,

55:57

say thank you for listening to the show,

55:59

and I'll have my big pants with me. So

56:01

if you wanna take a picture, if you wanna See

56:04

what it's like to step inside of a sixty

56:06

six inch waist pair of jeans grab

56:08

that selfie. We can absolutely make

56:10

that happen as well. ticket information

56:13

is in the episode notes or you can

56:15

visit cap region vegans dot

56:17

org. That's cap, CAP

56:19

region vegans dot org.

56:22

And for today, that

56:25

is going to wrap things up. I wanna

56:27

say thank you once again to Dr. Will Bull

56:29

what's for being here and having just some

56:31

incredible conversations. This really

56:33

was one of I feel,

56:36

the best episodes that we have done in

56:38

a very long time So it's always an

56:40

honor for him to be on the show and especially

56:43

this show which was really

56:45

I think on point, and

56:47

I hope you got something out of it

56:49

as well. For

56:51

everyone here at the Physicians Committee,

56:54

I am the weight loss champion, Chuck Carroll.

56:56

Thank you so very much for listening. And

57:00

remember, as always,

57:03

Keep it plant based.