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All right, everybody, welcome back to the Dillonjamelly podcast. So like I always tell everybody,

I am one of the most blessed individuals alive and as you can see, I'm on a different set here. I'm in Nashville, Tennessee and I will tell you this and I say this offer that I'm excited about my gas. I'm excited about my podcast because I am. I don't exaggerate that, but this one in particular to me is like my Mount Rushmore bucket list of podcasts. Oh, well, it is and when I started podcasting, I was reaching out to the biggest names, but I was nowhere in the league to

have you on my show and I was so thankful when I got the message about doing an interview with you. And so the gratitude and appreciation I have to be here, I cannot put into words and I can't give you the best introduction ever because I can't give you enough accolade, but I just for the audience just to know a little bit about you as if they don't already. So my guest is a doctor of natural medicine. He's a doctor of chiropractic. He's a clinical nutritionist and he's the founder

of ancient nutrition, the health institute and the longevity club in clinic. He's a New York times best selling author, which I cannot wait to get into about the books that you've written, most specifically your most recent one. And I just interviewed on his show and it is a top 25 health podcast. He's interviewed some of the biggest names out there. He is one of the biggest names out there. So my friends and my new friend. Welcome, Dr. Josh Axe.

Dylan, thanks so much for having me on. I'm excited for the conversation that I know when you

came on my podcast. It was it was really incredible conversation. So excited to to continue that.

Well, like I told you now twice, I utilize a lot of your information when I was doing YouTube content, your diet content most specifically. And like I pointed out, I remember the potassium rich foods because I was looking it up and it's funny because at the time I didn't realize the importance of potassium and electrolytes like I do now. But man, I got a lot of stuff to get into with you. I follow some of your work now because I don't follow a lot of people and you

talk about so many things of interest and intrigue to me. I want to start though with your most recent book and I'll tell you why because you and I both are manifest. We're not scared to talk about it. In fact, we promote the heck out of it. And that's one of the main reasons that I am so fond of you now. But your book, I want to talk about the motivation that you had to write that book and then I want to get into some of the details about it. Yeah, well, it really starts

“with, I believe the Bible is the greatest book ever written about anything. It's the greatest book”

about wealth. It's the greatest book about family. It's the greatest guide for really any being successful in anything. And this, the same is true with health and with diet and with a number of other things. And so myself and my close friend, Jordan Rubin, so let's write a book called The Biblio Diet. Because a lot of people are following things like a paleo diet which is based on evolution. We believe that God created the heaven and earth. It wasn't random chance. And so we said,

let's go through and spend years studying the Bible with the idea of what is the Bible say about health and healing. Because there's so many people you know with chronic pain today. There's so many people that are saying, hey, I want to maximize my life and let's see what the Bible says. And that's what we did. And we said, what are the foods talked about in the Bible? And what is their scientific

“significance today? What is their historical significance? Well, what did Jesus eat? What did Jesus do?”

Well, I'll say, there's a few things that blew my mind like I learned that there's a couple of

Like he was, people don't realize he was walking and walking and walking all of the time. You know,

“there are certain foods talked about in the Bible like pomegranate, extra virgin olive. Well,”

there are herbs that are referenced by Solomon, like saffron, which is probably the number one cure today for mood disorders. So, the Bible has all of these hidden secrets. It talks about regenerative farming. It talks about prayer for healing. And so, in my mom had cancer, you know, I said, I'm going to do everything we can to help her heal. Right. And one of those things was prayer, along with some other ideas and advice from the Bible. And so, we wrote the

book, The Billy O'Dayette, because we just really believe that the Bible has the greatest wisdom for health and healing. And we wanted to hunt. And by the way, a lot of it flies in the face of the modern world. And the Bible talks about, you know, uh, eat red meat, eat do salt, have honey, consume dairy, butter, you know. So, so the Bible flies in the American Heart Association is just, you know, they're having a heart attack over there when they're when they're reading the Bible.

And it's when you're saying what foods it's recommending. But we believe those foods, if they're consume right, are incredibly healing. And so, that's a big part of the book is walking through with the Bible talks about the herbs, the food, the lifestyle medicine, and, um, and also what people in the Bible ate, like Jesus and Solomon, what are so, so what's some of the staples, yeah, of the, the Biblio diet? I mean, like key components and is it a high-fat, high-protein,

low-carb like, what does it look like structurally macro nutrient-wise? Yeah, I think from a macro nutrient standpoint, I would, I would say, uh, when you look at, we would generally speaking,

“I would call it high-protein, moderate-fat, moderate-carb, okay? That's how I would call it.”

I would say it's high-protein, high-fiber, yeah. And that's really what you want to heal. You know, so for instance, the most reference foods in the Bible, red meat is very high up there. If you consider how, how, how much room in animals, like cows, goats, and sheep, in different types of oxen or reference, it's, so, so red meat. In fact, there's, there's a passage where it called, it's called Solomon's provisions. You could go and look this up on Google,

or, or, or, or an AI, and say, what are Solomon's provisions? What did Solomon eat? And there's a list of things like, like, elk and wild deer and grass-fed beef and buffalo. I mean, that's what he was eating is mostly red meat. I mean, that was the biggest part of his diet. So we know it's red meat and fish. Okay, wild caught fish and red meat. That's a big basis of the diet. After that, a lot of fruits are talked about. And the ones that are highlighted are pomegranates and figs. Now, berries are referenced,

apples are referenced, but those are the most reference fruits. And those are some of the most healing fruits. In fact, you know, we talked about the apple today. And when you look at art work

about the garden of Eden, right? We always see an apple. Well, in historic times, they didn't

believe it was an apple. They believed it was a fig. When Adam and Eve were when they first sent and ate the fruit, they covered themselves immediately with fig leaves. Right. Right. So it's an interesting thing there. But overall, by the way, this is really interesting figs were believed in Roman culture to support libido and support sexual health and sexual organs. If you think about those in ancient principle, and it's called this like supports like. So if a food looks like an organ,

it supports that organ. I see. Well, it looks like the testies. I got ginger generally, figs do any of these little mind tiny seeds in them. Yeah, almost like sperm. Right. And so they believed that that was for fertility. And there's some great studies around figs. Figs were actually used as an anti-cancer pulse, pulse test. They pulled dampness out of the body and pathogens. So

really, really powerful. In fact, fig leaf as well, we're going to start seeing this more and more

as a medicine for for for healing. And then, of course, pomegranates. I mean, unbelievable. I mean, I've heard when you were on my podcast, we talked about your Lithanese. Yeah. In pomegranates,

“more than any other food. Now, actually, I think they actually think a yellow raspberry might have”

more, which is really rare. But pomegranates are one of the only foods with a legic acid. And a legic acid when you consume this, your gut microbiome, if you have the right gut, my gut, my grubs will turn it into your Lithanese. What's actually amazing is it actually doesn't only turn into your Lithanese. It's your Lithanese ABC D&E. So it's multiple your Lithans that are created when you consume pomegranate. And it's probably the greatest anti-aging compound in the

world for supporting mitochondrial health. So pomegranates are absolutely phenomenal for longevity for reversion disease. I mean, do me it's my number one fruit. Number one fruit frantic aging, figs would be up there, plums would be up there, berries like blueberries would be up there, goji.

But it's pretty amazing. So the Bible really highlights these antioxidants, foods,

references to things like sourdough bread. Yeah, the grains consumed in the Bible. We're very different

“than the grains we have today. I mean, even the sourdough we have today, you know, that comes from”

a from a wheat flour. Yeah. It was still more nutrients than that. They tended to be oftentimes a blend of an ancient wheat similar to an iron corner, a red wheat flour and then rye and then barley. And so you're going to have these grains that are very nutrient deaths. They're immediately milled so they're fresh. And then they're fermented. And when you ferment them, you kill off something called phytoc acid. Yeah. Phytoc acid binds to all the minerals. So most people, if you're eating regular

bread today that has not been sprouted or fermented, you're absorbing almost none of the nutrients.

Because they're bound up. Well, fermentation will break that down and also break down the gluten

and starches so they're easier to digest. So when you're eating sourdough bread, you're absorbing almost all the nutrients actually in the food. And so we've heard the principle you are what you eat, it's not completely true. You are what you digest. Right. And so a lot of people are an absorbing

“thing. So sourdough bread is referenced frequently, raw milk and dairy. Now this is important.”

There is a book written years ago that's called The Devil in the Milk. And the book was written about some time in the past thousand years, probably even closer to where we are today, a genetic variant started cropping up in dairy. So you're familiar with MTHFR and a lot of these

gene variants that may affect methylation or inflammation. So there's a lot of genetic variants that

can impact our health. Right. There was a genetic variant that impacted cows. They started creating a type of casing, which is one of the two proteins in milk weighing casing that changed the actual protein structure. It's called beta casing A1. Yeah. And this casing is more inflammatory than gluten, very hard on the body. This is why so many people are allergic to dairy today, have massive sensitivities. And so, and this is why you've probably heard, some people can consume goat milk

“and have milk issues with goat milk. But they're allergic to cow milk. Well,”

goat milk in sheep milk is all A2 milk. Right. Some cows have only A2, but most today have this A1 in America. And so, all that being said, the milk they were consuming in the Bible tended to be raw and then oftentimes fermented. So you're getting to this high dose of probiotics, you're getting loads of enzymes. You're consuming something that was fresh and rich in fat, soluble vitamins and minerals. So that's talked about in the last thing I would say a couple of

other foods, vegetables, salt and honey. So I mean, really, if you can listen, if people consume the diet of wild fish and red meat, super nutrient-dense foods like pomegranates, berries and figs and apples, vegetables, honey, salt and a little bit of ancient sourdough grain bread, you're going to be pretty healthy. That's the diet. Right. So you're telling me they weren't spraying stuff with glyphosate back. That's where I mean, that's another. Yeah. And the cows were actually

grazing on grass and what they were supposed to be. They were not being fed a bunch of garbage. That's right. See, people like to twist things and they don't like to listen and understand. And we also have been brainwashed and things have been put out there that are inaccurate when it comes to diet and fats. And I talked to you about my fear of fats all these years. Talk to me a little bit about that diet structurally on the type of health benefits that one

could expect sure obtained from that kind of diet because you and I both know that you're covering all the bases on everything that you just listed. But for people that are, you know, misconstruing information or being fed the wrong things, how is this going to be beneficial top to bottom for everybody? I mean, I would say, I mean, the two things that come to mind here are longevity and cellular regeneration. Okay. So, so when I look at what your cells need,

your cells are made up of predominantly fat and peptides in the cell membrane, 90% of it, of the cell membranes made of these, these fats and in peptides. Within the cell, the mitochondria and some of these other organelles, the organs of your cells, they need things, mitochondria really likes antioxidants, the cell membranes protected from damage from antioxidants. So we want to consume a food, food that have healthy fats, healthy proteins and peptides,

and phytonutrients like vitamins, minerals, antioxidants. So the cells can function properly. So when we think about things like red meat, red meat is going to be very high in iron and ferritin. Right. And it's, it's also very high in B vitamins. And then when we talk about red meat,

incredibly nutrient. I mean, heart is the highest food in COQ10, and probably in mitochondrial

“nutrients. Because your heart as a muscle of all organs in your body, I don't know if it's”

if it's the harder brain, but it's probably one of the top two organs that's that's high in mitochondrial, mitochondrial, mitochondria. So red meat is going to be a powerhouse for all of these B vitamins for iron, for building your blood, building strength, supporting growth hormone, and regeneration. And then we've got wild-cott fish, especially if it's omega-3 rich, anti-inflammatory, some fish might have things like acid, antin or other phospholipids that support the cell

membrane as well. And then we've got these fruits. We talked about pomegranate, that being a, you know, a great benefit to the mitochondria for anti-aging and cellular energy. And of course, again, figs are going to be similar in that. They're actually very good for colon health as well. The type of fiber in there is a natural colon cleanser. Apples as well have pectin. These types of fruits actually are not natural binders. They'll pull mold and parasites and toxins out of your system. Yeah.

And so over, and then you've got the fast cellular vitamins, you know, a little bit of raw dairy. Now, I do want to say this. I do think people, some people need to be careful with their saturated fatate tick. This is not a, you know, it's so funny. I am, I'm a big supporter, generally, of a lot of Robert F. Kennedy and the Maha movement, what they're doing, and what they're

“doing there. And I'm a big supporter of a lot of the ideas are, I think he's a great job.”

But I also see some people out there who are, I'll give an example, might be, some of the people that are part of the carnivore movement, or keto movements, and they're saying eat as much butter and as much fatty red meat as you want. Yeah, I don't think that's a good idea. Yeah, and, and, and, and, and, and I think that for most people, they're better off with a filet mignon than they are a really fatty ribeye, you know, and so I think listen,

you, you, you, you, you got to strike a balance. Yeah. You want fats, but you don't want to go overboard and, and some of it's dependent upon the person. Like if I have somebody who has MS or epileptic seizures or certain neurological conditions, I really like a keto diet, like eat more animal fat. Um, but a lot of people with hard issues, for instance, that they got to find that healthy balance. I would rather them get a lot of their fats from

wild salmon and extra virgin olive oil, those are better choices for those people. So I want to mention like my, my greatest level of of passion and expertise of seeing people see transformations, is I'm a big believer in personalized nutrition. I don't believe there's one diet for anybody. I think every time I take care of a patient today, I am customizing a plan just for them. And I learned this early on in practice. If I had somebody come in with inflammatory bowel disease or IBS,

I'm going to have them consume mostly soups and warming herbal teas. We really got warm and not making it easy for them to digest. Some of the cancer, I might have them do more raw foods and vegetables and a little bit more heavy on fruits and vegetables and this personal bit more

“heavy on meat and broth. So we need that personalized approach. And I think even within a”

biblical diet or cellular medicine diet, we still need a level of customization and personalization there. But generally, a biblical diet for most people that are generally healthy or people that have mild to moderate health conditions, they can be completely reversible with a biblical diet. Now again, I do believe people with certain very extreme conditions. We still need to take those foods we need to concentrate ones more than others. But again, for the general population, I think

a biblical diet is generally a perfect diet. I always say I know when I'm talking to somebody

of some sort of brilliance when they talk about personalizing for each individual and understanding that just because one thing works for one, it does not necessarily work for the next. And there is a slew of things to look at when you're structuring diet, training, really anything. It's right, you know, moderation supplements. You got to go down a list and I point this out because I see so many people that take on like hundreds of clients. If you are doing well

at what you're doing, you can't take on hundreds of clients because you can't personalize for a hundred people. Did you know the average doctor visit is seven minutes? And the amount of time the average doctor looks at a file is probably around 30 seconds. I was going to say, so think about that. And that's the care people are getting today in conventional medicine versus if you go to a really high quality doctor who's practicing regenerative medicine or functional medicine or

cellular medicine. There's a much greater level of care in personalization and everyone deserves that type of care. And that's the only type of care that's going to get you true results. In reversing like, we see I see people all the time in my my practice reversing hypothyroidism reversing

autoimmune disease, reversing IBD, seeing incredible results with reversing infertility,

getting testosterone through the root because everybody, everybody needs a personalized approach.

And it's just like, I had that, I found some plaque in my arteries on a calcium score. And then I found I had a high LP little A and it was, oh, you test this once and you're kind of stuck with it. No, you can't ever reverse plaque. You got a hard net with a statin and, you know, let it calcify and I was like, you know what, this is just a load of crap. Yeah, I can do it all of this. And, and I had an episode and I was started having crazy heart

palpitations after about two years after I found out that I had the plaque. And I refused to statin, I took Rapatha and Vesipa, which is like the purest form of fish oil and, you know,

much better form. And I thought, oh, no man, don't tell me because I never had any side effects that

it would correlate to having more plaque or blockage. And I got in there and they put the catheter in and I was just at this fear, like, man, did the blockage go up that much and he went in and said, you have no blockage. Amazing. Yeah. And I had a CT angios at 30, some percent. And he went in there and he said, I don't see anything at all. Well, I found I had a low ejection fraction, which is maybe from the overtraining could have been from prior drug use. I don't know.

They don't know. But yeah, telling somebody that a lot of these things can't be reversed is nonsense. Well, let me share with you kind of the way that I see this. And I wish that all doctors were able to spend the amount of time in practice this way. But if I have somebody come in with, well, let's talk about generally some of what you were dealing with with the plaque

“of the arteries. The first thing I do is I'm going to run some blood work. Yeah. So what's going on here?”

We're going to look at APOA, APOB. I'm also going to do micronutrient testing. What is your vitamin D levels? What are your magnesium levels? I mean, magnesium is really important for heart health and what you have going on. So being able to test for those things. And then once I have that data and information, I'm creating a personalized plan for everybody. So what is it? What are the ideal foods for you? Well, pomegranate is going to be way up on the list.

Right. Extra virgin olive oil, wild caught salmon, apples are fantastic. You know, certain types of green leafy vegetables. So, and I'm going to create a customized diet plan that's going to include these foods in your daily meal plan. So here's your ideal eating plan seven days a week. And then what I'm going to do is I'm going to look at, okay, what are the ideal vitamins and supplements?

Well, for you in particular, garlic is amazing. Two marks incredible. There's an herb, the number

one herb for this. What you have going on in Chinese medicine was typically Hawthorne or Dan Shen. Yeah. So we're going to, we're going to customize maybe even Nato kinase with these proteotic enzymes that help break down plaque. Let's create a custom plan of supplements here as well

“in herbal tinctures. And then let's do some holistic treatments. What can help with this?”

You know, I'm a big fan of ozone. Yes. I mean, that's amazing for cleansing. There's a type called e-boo for cleansing out your arteries. It's so powerful. So my point is, you know, what everybody should be getting when they go into their doctor is a very customized diet plan, supplement plan, herbal plan, the top holistic treatments. And the results people get when they do, I mean, I get, you know, I see this with hypothyroidism. I have so many people come in with

Hashimoto's. And what the doctors do is they tend to treat the thyroid. Right. Hashimoto's is not a thyroid issue. That's not a thyroid issue. That's an autoimmune issue that's affecting it's starting in your gut microbiome and your adrenal glands. And your mitochondria. So if we can go and boost in Chinese medicine, they actually called it a chi and yang deficiency. Chi is tied to ATP. That's cellular energy. And yang means the body's not anabolic enough. It's not

regenerating enough. And so if we now, well, let's, well, let's warm the body up. You know, so let's get an infrared sauna. Let's do, you know, you know, red light beds. Let's do those things to get the red light and infrared heat up. And then let's go ahead and do how do we boost chi and yang?

Urbs like ashwaganda. Yeah, rodeo la rosea. Those are amazing for that. What are the best foods? Well,

one, people, I see this all the time people with thyroid, they're eating a lot of salads and

“doing a lot of cold smoothies. Those are cooling. We need to warm the body. You need to be doing”

soups and red meat and things to build up become more anabolic. Right. And then there's peptides. These are amazing. You know, you, you, you, and you can, you know, there's some great peptides for autoimmune disease. I love thymus and alpha one. Yeah, for this, it's so fantastic and combining that with BPC 157 and also working on the gut with things like KPV. So so we see people reversing their hypothyroidism constantly because we're practicing root cause medicine,

cellular medicine, but it has to be personalized. I want to do something with you here. I, this just came to me right now. And I'd like to do this. So I'm going to name two things. Sure. And I want you to tell me like the compare and contrast that are in the difference here. Low fat versus high fat yogurt. Well, I mean, low fat yogurt, you're going to be missing out on the best part of the dairy. And you know, and by the way, especially with kids,

there are studies done on kids and what they're tend to be most most efficient in

important for brain health. We know vitamin D is critically important. So, you know, I would rather

somebody do high fat dairy, um, much rather than do high fat dairy or high fat yogurt, than low fat, because again, you need it for your brain. You need it for your cell membranes. You need it for your hormones. I mean, in order for you to create estrogen,

“progesterone testosterone, you have to have the right fatty acids in cholesterol.”

Right. So, so I'm, I'm a bigger fan of the, the full fat, especially if it's raw and organic. I'm so mad at myself for all the years. I ate the nasty fat free plain Greek yogurt, but I could just tell you egg whites versus egg yolks. I mean, listen, that's a tough one. Listen, I want both. I really want both because I do think, I mean, you know, albumin is such an amazing source of protein, um, as great benefits. But,

you know, the yolk itself, the, the phospholipids. And these are what make up your cell membrane. These are what also help support your, um, your cellular health. I mean, phosphatatocolene is incredible. And you're, you're, you're, you're, in order to methylate properly, part of that methylation cycle, you have to have colline. If I did, you're colline used to be vitamin B4. But then they remove, they, they remove it. Or I let one point. Yeah. When you think about how

and crucial B vitamins are for our health, like vitamin B12 and full rate, what collie is actually

a type of away of a B vitamin. And it's absolutely crucial by egg yolks and then liver. Yeah. Or where you're going to, we're going to get all your collie. But it's really big for, for liver detoxification. So if you're not getting enough colling your liver, isn't detoxing properly as well. So, so, I mean, if I'm picking from most people, let's say, especially with autoimmune or chronic illness, I'm going to choose an egg yolk. The egg white people can have some

sensitivity on occasion, do it and can cause a little bit of dampness. But generally, for most people,

“listen, I think they, they interact together. They're important together. So I really always prefer”

the old, the whole egg. I love it. I do both. Yeah. I do six egg whites and four whole eggs every day. Perfect. Um, okay, alkaline versus spring water. Listen, I'm going to go with spring. I just think it's the most natural. I think, listen, if you're going to try and alkalize, eat more vegetables and more fruits. I mean, those are alkalizing. We know meat is more acidic, generally speaking, but you want to balance, you want to balance pH. And so, if you are missing alkalinity,

the reason is that you're not getting enough fruits and vegetables in your diet typically, or you're exposing yourself to something that's pretty acidic. Now, I don't have a problem with alkaline water. I think alkaline water for some people can be beneficial. I also like hydrogen water, right, for some people. But, but generally speaking, I'm, uh, probably just because it's what God put here, it's just all natural. I'm probably a bigger, bigger fan of spring water,

but I like alkaline. Okay. Cool. All right. I'll move on. I, I want your opinion to want some, let maybe some controversial foods or people that have differentiating opinions on that. Okay. I want to start with bananas because for the longest time, everybody thinks it's the most potassium rich food and everything, but then I, you know, and I can't bananas. And this is why I want your thoughts in it. But I feel like it's, uh,

it's not as good for people as they make it out to be so bananas. Again, for me, this is me, it's all these answers to me personalized medicine, really. Of course. Okay. So, well, now here's the one thing to know. Bananas have been hybridized as a lot of fruit has, right? So, if you look at what a banana used to be, how to weigh more seeds in it, yeah, it wasn't shaped like it is. And then, and then we've done a lot of, um, crossbreeding to get it to where it's

out today. Less seeds, sweeter, you know, that, that, that type of thing. So, so one, but bananas today are probably a little bit higher in sugar than maybe they were historically, right? Um,

they for as a negative, they, this it doesn't have to be negative. But basically, in Chinese medicine

“things have different properties. And that's how I'm going to come out this because I think”

people understand it better than the functional medicine view, but they have, they bring moisture. So, if you ever hold a banana slimy, yeah. So, so an apple's not slimy, it's just wet. Okay, a banana slimy. It's kind of like our mucus or snye. I mean, there's a level of slimyness there. If somebody is dealing with candida or a colder flu or anything or colitis, we have any excess mucus in your body. If you have a white coating on your tongue, overgrowth the bad bacteria,

you don't want to do bananas. Okay. Okay. Now, if you're very young or you're aging, you tend to want to support, you want more moisture in the body. Like, like, menopause, this is a great example. When women go through menopause, the rest are ginger drops, and they're progesterone drop. They start having hot flashes. That's right. Well, why do they get hot flashes? The body now isn't as good as regulating its heat. It can't cool in moisten itself

Well, bananas are moistening and they're cooling. So for women going through menopause, bananas might be a wonderful food for them to eat. If you're a young athlete and you're spending a lot of energy and a lot of creating a lot of lactic acid and your body's burning up any bacteria that's there like it's, and your body's moving a lot. There's not much stagnation. You can eat bananas. They're just fine. But for somebody that's struggling with autoimmune

disease, leaky gut, Candida, any type of infection like lime or mold, bananas or a big no-no, there's so many better fruits. And so in generally most fruits are safer, though there are certain populations where bananas could be beneficial. Okay. I got like four more because I really

want your thoughts on the chicken. So here's what I'd say about chicken. Chicken is less nutrient

“dense than beef in fish. Yes. Okay. So that's what I want to say. Now I do want to say this,”

though. Different proteins have different properties based on their color. Okay. So red meat. It's red. Why is it red? What's higher? Right. You know, and so what does that mean? What's means it's going to build your blood? Right. So it's going to be great for iron. It's going to be great for blood building. It's also high in things like creatine. It's higher in, uh, you know, it's higher in, um, it's higher in CLA, conjugate, catalytic acid. So yeah, it's higher in nutrients.

It's a time generally speaking. Fish, salmon, that orange color. That means it's going to be better for the digestive system. Things that are orange are really good for your upper GI. Pumpkin,

butternut squash, sweet potatoes, really good for bowel movements, colon health. They have a really

great type of fiber for for for bowel movements and detoxification. Okay. Chicken. Okay. Well, it doesn't have the Omega. It doesn't have the iron. It doesn't have, but it's white in nature. Which tends to be very good for the immune system. Right. Okay. And it tends to be the least reactive for people for some people as well. So if people have a sensitive immune systems that tend to overreact, things like chicken, things like white rice, things like pairs, those white foods

in light yellow foods tend to be the most immune boosting. So think about the foods that you take when you're sick with a quarter flu. Chicken broth. That's like yellow. Or like that's like yellow. Me, so that's like yellow ginger. That's like yellow. So chicken does have its beneficial

properties. Um, but if you're actually comparing them from a nutrient density standpoint, beef and

fish are going to get away. Absolutely. I can't tell you how many years of choking down chicken. Oh, I am my God. It's huge. Especially. So just, you know, when I was an undergrad, I was a personal trainer. I was really into fitness. I mean, I was, I mean, I was, so I mean, I followed the traditional body bill. I, six times a day, chicken breast, broccoli, chicken breast, brown rice. I actually thought the chicken tuna was worse. And a lot of cases

eating that. Uh, so brutal. But I, uh, I, uh, yeah, I, I feel your pain. I would. Like, I don't even eat

“chicken anymore. The only thing I'll even touch is this, this thighs. And that's funny. Because I”

would even touch those. But so, by the way, that's why I'm having for lunch today, I would do this. I'm doing this vegetable stir fry with the chicken thighs. That's the only thing I'll go near. Um, okay, this one is a polarizing one. And it, and it's funny because the people get mad if you say something bad about their oatmeal. So tell me what your thoughts are. Those are, I think it's very person dependent. Uh, here's the, uh, oatmeal does have a really good type of fiber. And I think

with people with heart disease. Now, now listen, did this whole adage where the heart, uh, heart disease, like the heart association saying eat more oatmeal? I think it's correct. Now, I don't think it's the single best food though for your heart. There are others that are better. But if we're talking about grains, it's probably the best for heart health and maybe the best for colon health. Okay. Okay. So, so oatmeal does have its benefits because it has some really good fiber in it and it has

those benefits there. And also it's unique in Chinese medicine. It's known to support, um, clearing certain types of viruses. I mean, so, so there, there are some benefits of oats, especially if it's been sprouted. Yeah. Yeah. Easier to absorb the nutrients in there. It tends to be a pretty nutrient dense grain. So I do like oatmeal for people who don't have that bacteria over

“growth who are looking for a type of, you'll heart healthy grain option. I, I think it's, I think”

it's a good option. Yeah. Now, here's where I would say, if I have somebody who's got autoimmune disease, I've really tried to very few grains. And the, the grains that people were, the grain that people will do the best with without immune disease is rice. Okay. You take a white rice like a Jasmine or bosmati, cook it a long time towards mush. It's called congee and you eat that. Okay. That's the best type of grain for people with any type of sensitivity. But, but again, I would say

oatmeal for people without immune disease people who are trying to lose weight. It's not, it's not a good

pomegranates, apples, those, that, that, that's your best source of carbs. And then probably

“maybe even sweet potato. I think it's a better option to less reactivity to it. So, so again, I think”

oatmeal is okay, grain for some people, but, but it's probably over consume. Listen, here's the reality. A lot of people are thinking, I'm eating oatmeal and I'm adding brown sugar to it. And I'm adding raisins and I'm adding honey. And so that's carb carb carb. Yeah. If you're doing, let's say you're doing a hat like a small serving of oatmeal. Yeah. With a handful of blueberries. And you're getting 20 grams of a collagen protein. And another 20, 30 grams of a

plant or animal protein. And you throw a few walnuts on top to get some healthy fats. Okay.

You know, I mean, some people do, but even for weight loss, I still would prefer than probably

something else than the oatmeal. I agree. You know, many years, I did oatmeal with protein powder, peanut butter and raisins. I lived on that. I mean, and I can't even eat it anymore. Yeah, I just can't. Okay. I got two more. Now, this one, I'm very curious, because I listen to like a spectrum to spectrum with people. Some people are like, oh, the oxalates and then you can't absorb and some people are like, oh my gosh, this is so good for you. The fiber and for your heart is spinach

“with your thoughts on spinach. I think most people for most people, not everyone for most people,”

spinach is a, is a superfood. Okay. Yeah. So, so when we get in the, you know, the oxalate conversation, whether that's, everyone from, you know, Dr. Gundry, today's asked me talking about, you know, talking about oxalates. It's only an issue and a certain percentage of the population. That's the or consumption, right? Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. It can be, I mean, if you're worried about, if you're not clearing well, your kidneys aren't doing well and you're worried about

kidney stuff, it can be, I'm a problem there too. But for most people, if you are sensitive to those things, there's an autoimmune like response happening in the body or a histamine, but there's some sort of strong reaction. And listen, there's a time and a place to stay away from night shades and oxalates in some of those foods. Okay. Um, absolutely. And then nuts. I mean, you know, the, the skin of, of almonds is right rightably high in a lot of these things. So so all that being said, somebody with really

severe histamine and mass cell and autoimmune disease, they probably should stay away from them. There are better options. But for for something with heart health, somebody just trying to lose weight, somebody with even general hypothyroidism. I mean, longevity steamed spinach. Wow. I mean, you're getting a super high dose of lutein and Xanthine and just numerous vitamins and meals. It is one of the most nutrient dense foods on the planet. I mean, green leafy vegetables sprouts and

organ meats are statistically probably the most nutrient dense foods on the planet. So so I had a giant thing if a steam spinach the other night and it's part of my rotation. But again, it's part of a rotation. Sure. So I think adding in other things like bok choy, broccoli, cabbage, you know, just doing a well-rounded high vegetable diet, especially steamed vegetables is one of the great just, you know, healing therapies there is. When I started cooking and grass food butter again,

I saw it take the spinach. It was like a whole world love to me, man. It was so good. One more that I want to ask you about I'm very curious about this one is pork. Like ground pork, organic pork, like the good clean version of pork. Yeah, here he is. Yeah. So I got turned on to the dangers of pork from reading my Bible. You know, Moses, when he's going through the food laws, no pork, no shellfish. Yeah. And I thought to myself, well, okay, why did God say no pork in that time?

And when Jesus came, did pork suddenly now become healthy. Like it went from not being healthy to

“now it's healthy. Yeah. And it didn't. And so here's the thing, I don't believe it's necessarily,”

especially if somebody's not conscious of it. I don't believe it's technically a sin to eat pork.

But here's what the research shows today, if we're talking about modern science. Yeah. The number one

source of dietary parasites today, or is pork really. Now the argument will be made, well, what if it's cooked really good, you won't get parasites? Let me clarify a quick story. I was living with my cousin who was studying medicine with me. And he's a big hunter. I mean, every year he's, you know, a venison galore, and I loved it. I love the venison. Yeah. And he went on a wild, wild hog hunt. And he went and killed a bore, brought it home, froze it,

made sausage out of it, and then cooked it really well. He started every day for about a month. And then he, I was walking around with a shirt off, and I saw his back, and he had these yellow lesions, like breaking out all over his back. And he said, hey, and he was like, oh, I was like,

you've got an infection. A lot of times cooking things does not fully kill all microbes, right?

Okay. And so, so I would just say this. And the other thing about pork is it's definitely higher in saturated fats if you're comparing it to beef or chicken or fish. The other thing is pork

“as an animal pigs, they don't have sweat glands. They store an arbor toxins. That's what they do.”

A pig, it eats his own feces. I mean, pigs are, pigs are basically a toxin storage facility. That's what they are. So again, I have an eating pork for over 20 years. I don't recommend pork. I think it's a very unhealthy meat. That's my opinion. Yeah, I was curious. Yeah, that's my opinion. And you know, and here's the one, if somebody loves bacon, try beef bacon. Yeah,

Whole Foods Market has it. You know, you can buy it online. I mean, beef bacon tastes amazing.

Yeah. So, so I would say there's other alternatives out there. And again, I think I think that God said it's unhealthy for a reason. God's, you know, it's talked about in the Bible. Science proves it today. And so, you know, there are so many other great other meat options. Yeah, I would have instead. Absolutely. But by the way, this one is very controversial because, you know, I did a, a, a, a whole podcast on this and a, a video on YouTube. And the YouTube

interaction on my opinion on pork was like a million. Oh, I know. Yeah, there are certain foods and topics that just man, they pull one way or another. And you got people that are just they get angry on one side and they support you on the other side. C, C, C, I mean, it's just like, just have a conversation here. You know, and just get the facts on it. So awesome. Well, thanks for going through that rapidly up there with me. Okay. Okay. So let's shift gears slightly

here. I, there's one more part of diet I want to talk about. And then I want to get more into, like, supplement side of the things. But I want to focus on one more key component of diet. There is this battle that I see going on. And I've had some controversial guests that are very like pro keto pro carnivore and then others that are talking about people that are having problems on these diets and showing that the lack of carbohydrates is actually

causing them to gain weight and throwing their blood markers off and things like that. I'll tell

“you my thoughts and opinions that I'm curious. Yeah, pair with you. So I think that to be metabolically”

flexible, we need to kind of mix things up a little bit. I think that going low carb one or two days is good than having a higher carb day. Mix it in there a little bit, maybe on the heavier work out day, you know, something like that. I personally prefer for myself a little bit higher protein in fat with a more moderate carbohydrate, but certainly not eliminating them. I don't think it's good to eliminate any nutrient all the way. So structurally for me, I would say I'm kind of probably

40% fat, 40% protein, 20% carb on the other days. What do you feel on your end is the the best structure and of course, again, person to person specific in certain instances, right? Because we'll have people that certainly need to have a lower carbohydrate diet, somebody that may not do so well on a higher fat diet, but for you in general, what are your thoughts?

I can't generally answer the question. So here's what I would say. Again, it is all about

personalization. Now, and here's what it comes down to. What do your cells need? What are you as an individual? How much do your cells need for some people? They need more carbs than others.

“Some people need more fats than others. And so I think that's an important thing to think about.”

And here's another really big one. How much can your body actually handle of that nutrient? So let me give you an example of this with myself. And by the way, this is, I think this is incredibly interesting. And it actually ties into this question too. Why do people get diseases in different organs? What is one person get breast cancer in their left breast and not their right breast? Why wouldn't they both get it on both breasts? Why does somebody develop heart disease?

Another person develop fatty liver disease, another person get IBSD, another person gets cancer, right? And it has to do with the emotion you experience. Okay. So different emotions tax different organ systems. So if somebody is dealing with and there's, when we all come into conflict, everybody reacts differently. Some people get fearful. Some people worry. Some people get angry about it. Myself, I do a frustration in anger in impatience. It's like, I want it done now. I want it done

now. And so in so frustration in anger, that all goes right to the liver, the liver and gallbladder. So people that are wired that way, they have a harder time digesting fat. And so they need to be very

gallbladder issues, gallstones when they're dealing with that. Now, somebody that worries a lot,

think about it. Think about this. If somebody worries a lot, they'll say, I feel like my stomach's tied not. Yeah. That's upper GI. Right. And so they need to be more friendly and diet to supporting their upper GI. Think about, if somebody has a lot of anxiousness, that's all heart. Well, think about if you have anxiety about something, your heart starts to raise your blood pressure starts to go up. Yeah. So, so we know they need to be much more heart friendly in their diet

and focusing on eating foods for that. If somebody has had something happen in the past and they're dealing with unforgiveness or shame or guilt in their past, that affects the immune system. Right. And so we need to go back and heal those childhood traumas and fix that. And that's tied to your

lungs and colon, your whole immune system. And so different. And then last one would be your reproductive

health, your reproductive organs, your testes or your ovaries. Those organs are tied to fear

“in your adrenal glands or tie. We know that right if you get really stressed, what happens?”

Or, or a fight or flight state, your adrenal start spitting out more cortisol and stress hormones. Right. So we know different emotions affect different organ systems. And so the reason I say that is, well, you know, what should people's macro nutrients be? Well, for mine, I've got to be do everything I can dietarily to support my body releasing enough bile. So I take, actually, sometimes if I mean you high-fat meal, I take ox bile in lipase or tadaca or digestive

bitters with things like artificial choke. Because those will, anytime I have a patient with

gallbladder removal, they have to do that. Right. If they do that, it's an amazing therapy for them.

And so for me, my, my, my protocol is typically probably around 40% protein, probably around 35% or so 35% or so carbohydrates and probably around 25% fat. If I went up to that 40% mark, it's too much fat. My gallbladder can handle it. Oh, but I think for most people to be

“quite honest, I think it probably should be closer to 40, 30, 30, 40 protein, 30 carb, 30% like,”

I mean, if you just want to know generally my belief on it and here's the other thing. We have something called a biological clock. In the morning, our digestive system is as strong as our stomach, specifically. So your body is better doing carbs in the morning. Okay. Liver gallbladder time in your biological clock is at night. So most people, it should look like this with their diet. Higher carbs in the morning and high, and proteins the same. All throughout the

day. But higher carbs go like this in the morning and then like this almost zero at night. Right. And fats go like this almost very little in the morning and up more at night for for most people. That's that's my general philosophy. Okay. And that's tied into Chinese medicine, which is three health like 4,000 years old. So yeah, what's your thoughts on coffee? Are you good with coffee or you against it? What are you? I think it's based on two things. Your epigenetics, huh? And your current

“health terrain in your body. I think, like, I'll give you my wife did that didn't epigenetic test.”

And it came back that she brought, she, she, she, um, metabolizes coffee very quickly in caffeine. So my wife can drink multiple cups of coffee, multiple shots a day. She does really well. If I do more than one cup of matcha, not even coffee, I am like wired and wired. And I get that wired entire my body just can't handle it. I mean, yeah, really. And by the way, it's going to be so interesting. You know, I do blood tests now for people. It's in its epigenetic test. And I just

did this for my daughter that's five years old. Because she was having some swollen tonsils. And like, why are her tonsils swelling? Well, we did an allergen test. We found it. She's allergic to dust, dust mites. Wow. So now we do some things like with her pillow and bedroom, just making sure there's very little dust in our house. But it was also interesting. And because I was doing it for my daughter, I'm like, well, I'm going to do one. I haven't done one. I was, I was MTHFR,

so I was aware of that now and some others. But you can find out like which epigenetics, which is you might most likely could have on. And it can tell you more what supplements are best for you. Wow. So I mean, so it's really, really, really interesting testing. I got to do that. I haven't done that. Well, and it will tell you things. There's one for April B&A. Like it'll tell you if you're more susceptible to that. And then it allows me to know

what supplements and other things that are going to be most useful. So yeah, like there's one for glutathione, a lot of, and here's another one for mold. 24% of the population has an epigenetic variant in their body where they do not detoxify mold. So it just keeps circulating in their body. Wow. And if you know that, you know that you've got to be on more binders and do other things on a regular basis to to cleanse mold. So it's really, yeah, there's moving parts at all times

that people aren't aware of. Yeah. Yeah. Wow. I don't even remember what you asked me and I got off on a little bit of a tangent. We were talking about coffee. Oh, yes. So generalism is, if you don't have a, I prefer people have one cup of coffee. If they're going to have it, have it in the morning

try not having after lunch. Okay. Okay. But, but, you know, some people do better than others. But,

listen, the cough life of half the half life of coffee for most people, which means how long it's in your system is close to 12 hours. Yeah. Yeah. So really, if you go to bed at, you know, let's say 10, you're better off trying not to have it after 10, but definitely don't have it at night. It's just, even if you can fall asleep, it's not good. It's good. You're, you're, you're resting heart rate will be higher than it should, which one patch your HRV, which means you will not get

“as restful sleep as you should. Yeah. No, totally. I got to work on that. I get going and then I”

forget and I want it. And I like to take it before I do cardio. I like to take it when I really am needing to get locked into something I'm working with. Well, maybe the next step is, you know, you're doing, you have to get, you know, what to, to the coffee kind of source. That was a, you know, that's a terrible statement. I only do two big cups a day, but I swear to you, sometimes it's like 130 into a clock. Yeah. I don't go to bed till normally like one, but still, it's still,

I think that lingers and I think it causes more anxiousness. I think sometimes throughout the day. For sure, you know, and you don't, sometimes you don't correlate certain things. You don't want to accept it. You know what I mean? So I think sometimes I'll get a jumpy heart and I think, man, I don't want to say it's the caffeine, but I think it probably is, you know, and I take guardians like I told you earlier. So I'm frequently urinating and peeing out glucose. Yeah.

So I don't know if I got low blood sugar, low potassium, low electrolytes. And so, you know, it causes

“several different things. And that's the awareness part. I think that that I want to stress and”

that you're really good at talking about is the awareness of your personal body and what's affecting it and how. Yeah. And then formulating everything around it. You know, but this is interesting. Part of the Chinese medicine view, too, is that to increase hydration, you want to drink warm liquid, which is not cold. Yeah. Yeah. And so, I mean, you know, there's, there's a great benefit of drinking certain types of herbal teas, too, that, you know, some are dioretics like

dandelion. So that's, that's not an example of one, but there are, are others that are, like a hot thorn tea or a tumor, tea hat, really. That would be, you know, it can be really hydrating. And then like me so soup, would it be great, too? I know I said I wanted to talk about supplements, but I want to shift something to Earth because you brought up herbs on the Bible. I want to talk about some of the herbs that you think are the most beneficial that you would say

have maybe even be staples that people utilize every day because I, I don't see this talked about enough. I've talked about tumor it pretty intricately, but other than that, healing or beneficial herbs that we should be using every day. And then maybe some that people overuse that they shouldn't. Yeah. Well, well, yeah, that was a great, there's a great question. Let's talk about culinary herbs. Yeah, medicinal herbs and culinary armadistant. That's the nissoles tend to be

a little stronger than it tastes good. So, you know, I would say the first thing people should

focus on is get more culinary herbs. The United States has a very, very low consumption of herbs. It's like pepper. You know, people have a lot of pepper. Yeah, it's outside of that. It's that many herbs. You know, when you go to places like Israel or the Middle East or Asia or India, they're using so many more herbs and they're cooking in daily meals than we are today.

“And up until 150 years ago, herbs were medicine. That's well, if you want to do an”

apothecary or pharmacy, what would you have found herbs? herbs? Yeah. So herbs should be used as our medicine today. You know, here's a great one. When I've patients come in with type 2 diabetes or insulin resistance, I will have them do one teaspoon, one to two times daily, of silence, cinnamon or pumpkin pie spice. Really? And cinnamon clinically, there's so many great studies on

it being a powerful blood sugar stabilizer and one of the most powerful. So simply, if you're doing

a smoothie in the morning or oatmeal, one teaspoon, one teaspoon of silence, cinnamon or pumpkin pie spice, which is a blend of cinnamon and ginger and nutmeg, it is it's medicine. It's powerful. You know, if you're making burgers at home, you know, add in some rosemary. If you're making chicken, load up on the Italian seasoning with this, which is things like oregano and sage and time, you know, great medicinal properties. So like oregano is a natural antibiotic time is a major

booster for your lung sheen health. You mentioned ginger. Yeah. I mean, ginger is one of the greatest immune boosters and gut healers ever. It's also really warming, which is great for everything from hypothyroidism. It's great for weight loss. So I would say generally, add in more culinary herbs to your cooking and just drink more herbal tea regularly loads of benefits there of that. And then we have the medicinal herbs. Anytime I work with anybody, I am prescribing and recommending

okay, well, what do we need to stabilize blood sugar? So I'll recommend Bayberry leaf, which is where burbering comes from. Right. So we'll do burbering. We'll do gymnosa. We'll do bitter melon. And then so I'll do those. And I tend to stack them with with some more modern minerals or vitamins that don't found in more supplements like acromium and an alphabolic acid. Yeah. But I put together

“specific blends for that for something like diabetes. But you should do that with your culinary. If”

you're like, I've diabetes or insulin resistance or need to lose weight, cinnamon cinnamon cinnamon,

ginger, ginger, ginger, ginger. Thank you, Greek. It's actually amazing for it as well. Thank you.

Find ways to incorporate more of these herbs in medicine. And then, but you know, there is an condition that can't benefit from an herb. By the way, 30th, around 30% of our medications today that we use, they originally were an herb that they've now taken and made synthetically. France's metformin was from lilacs. Yeah. Right. Aspirant, of course, we know it's from birch trees. And so, you know, a lot of these drugs. That's where that we were from. But the great thing about them is

they don't have side effects. You know what people died from supplements last year? I think around zero. Maybe I think it was like nine people in the last 10 years or something. It's it is so low.

“For instance, you know, many people die from medications and the side effects. There is an”

a single medication that isn't leaching nutrients out of your body. Like here's an example of birch control. Now, people sometimes get like worked up about this one, but I just want to share birch control, drain your body, a vitamin B1, B2, B6, B5, B9, B12, magnesium, and selenium, and good bacteria. Jeez. And there is a study that found that if a woman's on birch control long-term, let's say, up 10 years, their chance of getting hypothyroidism goes up by 287%. Because here's why,

think about this. You mentioned this on my podcast. What happens if you pull a bunch of selenium out of the body? Hashimoto's thyroid. And you have thyroid is said. And same thing, these b vitamins are key for methylation. That's big for thyroid health. So so many women today have hypothyroidism. One of the number one causes, I believe it's one of the top two causes is due to they took birth control earlier on in their life. In the same thing, like, you know, we could talk about metformin.

That's pulling, you know, vitamin B12 from your body, stat and drugs, depleting your body of co-cutein. Yeah. So so herbal medicine and taking herbs, you're getting in some studies the same result or better in some cases. And there's no side effects. Right. So, and it's just, there's the birth control, especially it's just going against God, man. And I just feel like it's,

“that's why the weight gain. There's so many things that go on there. Yeah. Just, I know it's”

going to make some people mad, but the side effects don't lie. Yeah. And I was a picking up. That's just one that's a little less known. I just, but it's really almost every drug. You want to try and be on an herb or a supplement or just heal yourself with food and lifestyle medicine instead. A few other just, you mentioned the most, the ones that most people can benefit from,

Ashwaganda is incredibly powerful for thyroid health for cortisol, for adrenal for lowering cortisol

and stress. That's one of my all-time favorites. Vitex for women that are premenopause for menstrual cycle for PCOS. I really love Hawthorn for high blood pressure in garlic and rosemary. Those are all great for inflammation, turmeric ginger, just drink a bunch of turmeric ginger tea all day. Yeah. That's absolutely fantastic. And then I would say just a couple more longevity. Rishi Mushroom, Shisandra. There's one called Foti, which is great for hair health,

but also just for long-term health. So, ginseng for even testosterone, but generally male-cheat, very good for that. There's a long list. There are an ideal herb blend for every single condition in the health goal. Dude, I got so abusive with the cinnamon that I got toxic on me. Well, hey, let's see what we'll abuse it with him. So, send it me because it's a fat, so yeah, it's fat, soluble, and a oxen. If you can't overdo it one teaspoon,

but if you start doing a table spoon, it'll actually hurt you. I don't even want to tell you how much I was because I was just super my oatmeal up with it when I was eating oatmeal. All my gosh. How much were you doing? Dude, I don't even know because I was just pouring it in there and I just was sitting and I was chopping apples and cutting them in there and putting the cinnamon there

and it tasted incredible, but it got to the point where I couldn't even eat it anymore because I

just destroyed myself with it. It was like a week of it. And my wife and my mom were like, "You got to slow down, yeah, slow down, it's for me." Yeah, you guys don't know what you're talking about. You know, it was a lot younger. Oh, man. But I do know of the health benefits of cinnamon,

ground beef and meats and stuff and even my eggs and everything. Yeah. Those are all great that

you mentioned because a lot of people just, I feel like they just use salt and pepper and that's it. Yeah. And I don't even like pepper at all and I kind of came around to the understanding that salt's a hell of a lot more beneficial than people try to make it sound out to be. And

“I think part of the problem is that the Western diet is so focused on like salt heavy with”

additive. Oh, yeah. And we're not talking about regular salt intake and then agreed this low potassium high sodium diet causes a lot of problems. Well, and to your point, it's important that you have potassium and sodium imbalance. Yeah. So listen, sea salt's great. Himalayan salt's great.

And some people need more of it. But you need more of it in combination with potassium,

which you're typically going to get from fruit and potatoes and beans. Right. That's where that's where we get potassium today. So if you're not getting enough of the certain fruits, vegetables, potatoes, beans, then your potassium's low and you want to make sure you get enough of both. And that's the balance that's so important of everything because like we talked about it earlier is the balance if it's off just a little bit, man. You can be racked in a lot of ways and it

could just be a small thing. That causes a slew of other problems. And so let's talk a little supplements here. Yeah. And if you were a personal trainer and everything back then, you're obviously no for creatine. Yeah. When I was in high school, especially it was like, okay, this is going to

“be the best thing we could take for muscle and it was great to use. But it was really just looked at”

you're going to get strong and muscle building and then water retention. That was like the only thing that you could really hear about it or think about it. And now it seems like the past two to three years, especially it's just taken hold that everybody's got a better understanding of the benefits of it. I've talked about it for women and menopause and like older men and women because of muscle degradation in sarcopenia. But how do you feel about

creatine in general? Do you feel like it's good for everybody to be using? Do you think that the dosing sometimes where I see people mega dosing it or loading phase and all of that? I'm just curious as to all of your thoughts on it. And then also creatine, monohydrate versus anything else. Sure. So here, so one, I'm generally a fan of creatine. I think the benefits for, listen, we want more muscle. As you age, you want more muscle. It's great for your metabolism

“too and blood sugar uptake. So I mean, so you want more muscle generally speaking, okay?”

Increasing can help you get that, right? There's strength gains there to your point when you gain strength. It also helps bone density. There's benefits there. And then a lot of the new

research is showing. It's incredible for the brain. Yeah. And so it's great for that as well.

You know, different organs have to deal with different byproducts, right? So your kidneys predominantly are going to have to deal with with with with creatine metabolism. So they're for years that you heard this right that, hey, you don't want to do too much. You got to be careful for kidney health. And I still think that's probably true. Yeah. I think it's probably less prevalent than people thought. You know, you could do more creatine maybe than you thought and do it more regular

lay and it's not going to affect kidney health. But if there's one marker, if somebody has kidney disease, they don't want to be on on on creatine. But for most people, taking one gram of creatine a day up to five grams a day, I think it's great. But if it's, you know, this is a few months ago or maybe longer than that probably. But Roy, Roy Macaroi, he's the professional golfer at one the masters. And there's this video that surface of him saying he takes 30 grams of creatine a day.

Ultra high dose. Yeah. Now listen, you know, you can have too many omega 3 fats. You don't want to go and have 15 grams daily or 30 grams dead. It's too much. So my philosophy is, what's it like in food? Well, if I had a flame in the on right now, let's say an eight ounce steak, I believe it's probably about 500 milligrams of creatine is going to be in there. So yeah. So creatine is naturally found in grass fed red meat. Right. It's found in heart tissue. Right. So so creatine is a natural

thing that can be really supportive to our body. And so I think, okay, well, how much can my body handle? My body can probably handle definitely one gram. Yeah. Two point five to three grams from most people and somebody really wants to do quite a bit for a time probably five. But I honestly think anything over that is not is probably not wise. Yeah. And I don't have necessarily a lot of research on that because I don't think there's a lot of studies on people taking ultra high dose

incredible supplement, a highly recommend it. Don't overdo it. Just do, you know, if you want to put on extra muscle, I didn't peptide, you know, bring in some other things to help support, you know, those, those, those health goals. I don't like loading phases. And I've got people that I were highly respect that they're like super pro. And I'm just like in this total disagreement

“with it. I think it's completely unnecessary. Unless there's like this utter need for like a show”

or something. Yeah. Do it otherwise. I just don't see the merit and at all. I've never seen that.

It's a very game when I'd have people that wanted to like do this loading phase of testosterone too. It's just I just find it counterproductive. If there's no need to throw that much at your body to do something quickly that it can do over time and a safer man. Yeah. Yeah. You know, I guess especially the older I've gotten. I've been more conservative with everything I do. Yeah. Well, in the end, a question about, you know, creating model hydrate. I think, you know, generally,

generally, that's fine. You know, I actually take one called Creoleclin. It's a little bit it's buffered. Yeah. It's a little easier than I just have tracked. I actually was working with I have a, um, I have a team that does, uh, uh, we, we have a whole lab where, where we work on creating supplements and different things. And so we're working now. We have a source that's actually soluble, which is, which is really great too. So yeah. But, but generally, um, yeah, just about if you have

“some GI issues, I think the, the Creoleclin that's the buffered tends to be a little bit, um,”

there were a lot of that time. There were so many different types of creatines coming out. I mean, they were the creatine at the last or was the one that did absolutely nothing. It was like five times the cost of the hydrate. It was just ridiculous. So we talked a lot about vitamins and minerals and everything like that in balance. But if you had to say that what, what was your, or would you say are your, like, staples that everybody should probably be taken that you can't get enough of

from food that you definitely need to supplement. If you had staple vitamins or supplements, what would they be? And what, like, what you thought are multi vitamins versus singular, you know, it's a great question. So, so, so first off, I think if we can look at your history and do some testing, like I, I, my, my, my, my virtual practice is called the health institute. Yeah. So I piece of patients come in from all over the world virtually and I have a team of practitioners.

And so sometimes we'll do blood work and look at history and determine what the best things are for people. So again, I just, I know I'm a dead, I've been a dead horse with this, but I really like to personalize for people, statistically vitamin D is the nutrient we're most efficient. And now, the best place to get it is from the sun. But many people need to supplement as well. Yeah. Okay. And it's great to test for that to know where you're at. Here's another thing that's interesting

just quickly about blood work. Conventional medicine says, okay, zero to 29 or zero to 20 is an

ideal. Once you hit 20 or 30, you're good. But the reality is that's not optimal. In life,

that's like, I don't want to be just not really sick. I don't know, for instance, you have great blood sugar or you have prediabetes or you have diabetes. If you have prediabetes, they're like, you're good. Go on with your life, you're perfect. You're like, I mean, if you have prediabetes

“or in some resistance, you're aging more quickly, you're gaining more weight than you should. You're, yeah,”

I want to be in the optimal range. Totally. So for vitamin D, it's probably 50 to 80. So, so all that being said, vitamin D, because it does so much for your hormonal health in your immune system, in your cells, right? Vitamin D is going to be number one on my list. Along with vitamin D, as a single nutrient magnesium, it's going to be really high up there. It's so important for so many cellular functions. It's really important for relaxing those heart, you know, the

vascular heart for mitochondria. For people with immune issues, zinc is really big and important.

Those are some of the most important I just wanted to call out. And then selenium for thyroid,

forodermune, that's really critical as well. But I would say those are as singles. Those are, those are in my top of my head the most important. And then I would say some b vitamins. If somebody knows they have MTHFR, taking methylated B complex would be good. But ranking order, I would say, you know, taking a magnesium D combo, K2, because I support absorption of each other, that's going to be very high on the list, a probiotic. Yep. It's probably going to be my number

two supplement, because so many people have taken antibiotics in the past, so many people have poor absorption. There's a study at a Stanford that said, if you take a probiotic supplement, a good one, you are increasing your absorption of B vitamins by double. Really? That's huge. Think about you double your absorption of nutrients by taking a probiotic. That's really critical. So probiotics are up there. Omega's are going to be higher up there. I'm a fan of some superfood powders.

being essentially not beneficial. Yeah. And, you know, what they're putting in there is,

they're putting in a few synthetic vitamins and minerals, a little bit of, you know,

“greens powders and apple powders. And that's what's in there. And so yeah, it's not going to be a”

big needle mover for people. Listen, I don't think it's harmful, right? But it's probably one of the lower grade superfood powders on the market. I'll give it a, I don't know, a D rate. It's not harmful. So let's give it a C minus. Right. And, but there are so many others that are better. Like the one that I take now, it's really high in beet root juice powder, which I think beet root juice powder is fantastic for increasing nitric oxide. Right. Great for heart health,

great for energy, great for building blood, so many things. So I do like superfood powders.

Some of those superfood powders have so many different damn names on there, man. And I'm just

looking at it going, okay. Is this really necessary? Yeah. Yeah, you can't, it's like read out an e-book of track. All right. No read everything off of there. It's very easy. Yeah. So again, I think those can be great. You know, let me, let me throw this up there. Actually, this is higher on the list for me, a protein powder that's where the base is, is bone broth. Really. Yeah. And I bone broth is very high in collagen. Yeah. And also, though other protein powders in there, if it's quality,

maybe it's a plant protein that comes from pumpkin seed or or pea, I like that. I like the animal base protein. So I want to end protein getting more protein in your diet. Most of these should come from food. Yeah. But powders as well, especially a powder that's bone broth based, you're also getting something in there called glucosumino glycans. If you're doing a protein powder that's bone broth base. Yeah. That includes glucosamine,

conjoitan, and hyaluronic acid. And so that's really, really fantastic as well. I think those are my top. And then from there, it's really condition specific. So for instance diabetes, chromium, NALA, and maybe burberry inflammation, curcumin, and tumouric and baswellia, right? Hypothyroidism, Ashwaganda for scoli, maybe bladder rack. Like, there's a, you know, so, so I would say, if you have a certain condition, there's probably another formula that's

what about heart? I mean, for heart, you know, I would say magnesium and omega are the absolute

most important. But then it's the herbs we talked about. Really like Hawthorne like Denshin,

like Nato kinase. Yeah. So it's more of the herbals, I think. But in garlic, there's a lot of great research on garlic and heart health. Yeah. And placking. Definitely. Awesome. Those are great list, man. And it's super, super beneficial. Ask you this. We talked about it a little bit earlier. I want to talk to you about cholesterol and the misconception and why it's important. Why do we need it? Yeah. Yeah. And why is it bad to be too low?

cholesterol is your body's repair substance. So here's what happens. Okay. You have inflammation. Okay. You're, you're, you're, you're, you're eating too much gluten or too much sugar or or something. And then your gut is getting inflamed. Okay. When that gut gets inflamed, it causes leaky gut. Certain things start passing through in there. Maybe it's excess sugar. And then you have too much sugar. It's not getting the cell as well. So now you've got inflammation

in your bloodstream. Okay. And your bloodstream was your blood. It's in your arteries, your veins. It's in these, these, it's in your, your vessels, your blood vessels. And so what happens is, over time, those inflammatory compounds start nicking and damaging those, those, those, those, those, the walls of your blood vessels. Okay. And so your liver is, starts to say it's the organ responsible for this. Well, we've got damage to this pipe. We can't, we, we have to fix it.

Right. So it starts sending cholesterol through the bloodstream is, well, the cholesterol is probably the carrier too. But it's, it's, it's actually going there. And it's, it's, you know,

“it's like, you, you got a hole in your wall. Now we need to patch it up. Yeah. That's what cholesterol”

is. It's going in patching it up. Now what happens is, if that, that cholesterol is there over time, if inflammation occurs, well, now it starts to oxidize. Okay. And oxidation is like, when you take a bite of an apple, it turns brown, it starts something, it starts to change it. But oftentimes, it starts to harden in, in, like, scar causes kind of this, this hardening and scarring. So your blood vessels start to essentially shrink down because you have this hardening in this, a lot of times

this calcification taking place in it's shrinking. Listen, and that whole conversation and thing I just mentioned, cholesterol is, is the thing that's trying to repair your body. So if you have high cholesterol, I mean, your body is in a high repair mode, right? It's trying to heal itself. Okay. That's not the villain. Okay. Now on high LDL marker, or certain types of LDL, right? That's a sign that you, your body's in healing phase and in, in, it's your body telling you there's access

“inflammation. And we need a lower inflammation. But you should not focus just on lowering LDL. You should”

focus on lowering inflammation in the blood and the gut and throughout the entire body. Now the other

your body does it. Your body takes sunlight, it captures on your skin, and it takes cholesterol,

“on your skin, and sun, and that's what makes vitamin D. Now that then goes to your liver,”

which converts it into the type of vitamin D we test for, and it's your storage type of vitamin D. Right. That then goes to your kidneys, which makes it the active form, which then actually goes to your cells where it's, it's used. So that's kind of the whole process of of vitamin D. But my, wither, you have to have cholesterol to make vitamin D. Right. 25% of your brain and nervousist to make vitamin D. If you want to stay hormones like testosterone, you can't make it without cholesterol.

So cholesterol is essential, especially for hormonal health for repairing your body

in a ballically. And so taking something like a statin drug is one of the, listen, there are so many better options than statin drugs. Yeah. So many better options. Oh yeah, I agree. You know, and so it's just, you know, I would say, do the biggest things balancing blood sugar for most people. You know, taking chromium, taking ALA, taking cinnamon, taking things to balance

“blood sugar, that's kind of the first thing you should do. And then we want to focus on lowering”

inflammation with things like, you know, tumouric is a great option there for doing that. And yeah, those are, those are better. And high dose omega 3. So that those are, do I say high dose? I'm talking about 2000 milligrams. Right. I'm milligrams. It's a best option.

Awesome. Well, I know, I mean, I could go on all day with you. I know we hit time,

probably, and past it. But I can't tell you how much I've taken from both conversations with you and how I knew coming into this. It was going to be tremendous. But I didn't, you over exceed the expectations on both fronts hosting and then, you know, being on mine and I really appreciate the conversation, the insight and the depth on which we're able to go together so quickly. It's really, really cool. I'll share this with you, man. And I just, I just want to thank

you for the hospitality and having me here. And it's been wonderful. Well, hey, congrats on all the

“great stuff you're up to. You know, again, I know your, your podcast is incredible. You've had”

so many great guests. So again, I'm really honored to be on. So thanks so much for the invitation. And hey, I'd love to do this again. I'll have you on mine again as well. Yeah, we didn't even get into cellular. Actually, my next book I'm writing is, is on, uh, healing yourselves. It's going to be great. We didn't get into peptides. That can be sort of future conversation. I know you came on my podcast and we did touch on those things. But, uh, but again, I love having these conversations because my

greatest passion is helping people heal naturally. Like my mom's life was saved with the things we're talking about today. Like my mom had cancer. And we did an all-natural diet. We reduced vegetables. We did a lot of mushrooms. We did a lot of herbs and spiritual healing. And my mom reverse cancer all naturally with this sort of thing. So for me, this is such a passion of helping my mom and then patients. And I just, I want to see people radically healed and transformed.

And so thanks so much for, you know, you having a similar mission. And, uh, and, uh, I love the conversation. God, I'm lying. It's magical for the right reasons to spread the word that you gave us to spread. And that's all I do, man, is simply trying to work for him now. It's not about

Dylan ever anymore for the most part. I tried to never be that way. It's, you know, we're human. But,

you know, I've had the blessings of doing this and the right people fall into your lap at the right time. Yeah. That's all I can say. Amen. So tell everybody where to follow you all, of course, link everything in the description. But give everybody the the rundown. Yeah. I say the best place might my podcast. Um, again, I've a great gas. Of course, you're self on there. And it's the Dr. Josh Axe show, uh, big on Apple, big on YouTube. And if people want to learn more about something

maybe that I didn't talk about or we talked about, they could always search on YouTube. Um, Dr. Josh Axe, hypothawardes or Dr. Axe blood work. You get search on Google or or on on YouTube and find out more information. They're by the same podcast. And then also that I'm pretty active on socials. I have a clinic, uh, a virtual and a brick and mortar. We have a clinic here in Nashville where people fly out from all over the world. We do have, you know, a lot of different, uh,

IVs and stem cell and hyperbaric chamber and things. And, uh, and, uh, that's the longevity clinic. I have the health institute, which is a virtual practice, but, um, those are some places, but I guess I'm, thanks so much, really, really appreciate you, Dylan. Thank you again, honor and pleasure. And like I said, I hate another bucket list guest today. So I'm thrilled, man. But that wraps up another one, everybody. I know and guarantee you're going to take a lot from this. So I hope you

enjoyed it. And I will have Josh on again. I assure you at some point. So stay tuned for plenty