Dr. Karan Rajan On The Truth About Gut Health, & The Rise of Colorectal Cancer

She's a lifestyle blogger extraordinaire and he's a serial entrepreneur, a very smart company.

“And now Lauren Everett's in Michael Bostic are bringing you along for the ride.”

Get ready for the major illness. Welcome to the Skinny Confidential. Him and her. Hello, everybody. Welcome back to another episode of the Skinny Confidential Him and her show.

So today we have Dr. Karen Rajan, who is a doctor, health educator, and bestselling author of this book may save your life. And this is vital information.

With over 11 million followers across social media, he has become one of the world's most

trusted voices in gut and general health education. We're talking all about gut health, overall health, things that we can eat and do to make ourselves feel better and live better. We love talking to Dr. Rajan. He is a wealth of knowledge and he has so much great information to share.

We hope you enjoy it as well. With that, Dr. Rajan, welcome to the Skinny Confidential, him and her show. This is the Skinny Confidential, him and her. What are we embarrassed to ask our doctor? We're embarrassed to ask our doctors about poops, about periods, about basically anything

gut-related. So, you're saying that people are embarrassed to go to the doctor and being like, "I'm not taking a shit." Yeah, pretty much. I mean, people, I don't want to make this sound bad, but people are literally dying

of embarrassment because they're getting constipated, they may be bleeding from their bottom end, bloating, although symptoms could be a sign of something serious and they're keeping it hidden from their doctor and yeah, they could be dying of embarrassment. So when you do go to the doctor and you get to check up, what are the things that you suggest to ask your doctor?

Be super-data-driven because I've heard so many stories of people, especially women, yet phobdoph gaslighted or just undermined by the doctor and you healthcare practitioner because the doctor doesn't take symptoms seriously. Just because something is common doesn't mean it's normal. For example, we have normalized heavy periods or minorager.

Heavy periods are common, but it doesn't mean it's normal. It could be a sign of endometriosis, PCOS, addonomyosis, so keep it track, keep like a symptom and diarrhea of things and take that to the doctor because data cannot be questioned. Is there certain things that women should ask and certain things that men should ask? So I think across the board, anything that is troubling you chronically for days or weeks

or even months and that's affecting your quality of life, whatever that is, whatever symptom that is, whether it's acid reflux or you're getting more constipated or exploding,

“that is something you should bring up with your doctor.”

What is the correlation that you have found? You were telling the affair between endometriosis and fiber? So there's a bunch of epidemiological data and this is like mass population data and it's in the US registry looking at the link between fiber, women's health, specifically endometriosis and they found that the highest quartile intake that, you know, increased fiber intake

was associated with lower risk of GI symptoms with endometriosis. That means things like bloating, constipation, pelvic pain, abdominal pain, because of higher fiber intake, specifically low-fodemap fiber intake, that's like more gentle, sensitive fibers. So, you know, fibers actually key for more than just pooping.

I also think that we have been so focused on protein, but I would love for you to explain

why when you eat protein, it's so essential that you also eat fiber with it.

Oh, yeah, I mean, protein obsession has been building for years. Most of the protein you eat is absorbed in the small intestine, right? That's the part of the GI track that comes before the colon. If you have way too much protein, some of that protein is not going to be absorbed in the small intestine.

It's going to sneak its way into the colon and then you're gut bacteria, they love to eat fiber. They're known as saccharilitic species. They just love to eat fiber. You suddenly give them like a protein meal, they're like, whoa, and they start fermenting

that as well. And then when the bacteria start fermenting protein, which is not their primary fuel source, it's like putting diesel in a petrol car, they start producing other toxic compounds like indoors, which can be harmful to the gut lining and caused leaky gut type symptoms. So keep protein controlled and focus more on the fiber.

So we just dove in right away.

“Do you have a massive platform for those in our audience that are unfamiliar with your work?”

How did you become interested in this space in the first place and maybe share a little

background? Yeah, so my professional career has been a doctor and surgeons, specifically focusing on gut surgery and emergency surgery, so anything in the GI track, from bowel cancer, gallbladder problems, appendicitis, I've been dealing with liver problems and it is very

And I actually had my own personal health journeys and it was related to gut health/fiber.

“In 2018, I was like a young surgeon, 28 years old, and I did a random blood test because”

my friend was doing one and I found out I had high cholesterol. I was going to gym eating a lot of protein from kind of animals sources, but not eating enough fiber and this high cholesterol was a wake up call because I was like, I'm 28. High cholesterol should be something that an old person has, had high cholesterol and that had led to fatty liver disease as well because of the high cholesterol, so I was freaking

out. Doctors are the worst patients, and why is it the reason because you know what everything means? Because you get told, yeah, you know what the worst case scenario is. Like fatty liver disease, if you leave unchecked and one in five to one in eight people

in the world have asymptomatic, a fatty liver disease, right? It's a huge issue nowadays, especially with rising obesity rates. Fatty liver disease eventually, if left untreated and you don't control your weight, your cholesterol, it could lead to liver scarring and liver cirrhosis, and in the worst case scenarios lead to liver failure or liver cancer.

So I was like catastrophizing in my head, I was like, oh my God, I'm going to get liver problems, whatever. And so I increased my fiber intake, started like experimenting with fibers supplements to bring

my cholesterol down, bring my fatty liver under control and reverse it, and that was my first

intake into microbiome and fiber because I was not taught any of that in medical school.

“What kind of surgeries would you have to perform on a regular basis?”

Probably the most common would be bowel cancer surgery, colorectal cancer surgery, and unfortunately I hate saying this, but I saw younger and younger people be diagnosed with colorectal cancer in the last few years. We've met a lot of doctors on this show that start as surgeons, and a lot of them gradually move out of it. Do you think that's because of some of the things you get exposed to and how to see it just becomes hard over time or?

So if you look at health as like a spectrum where the surgeon is at the end of the spectrum when the disease process has reached its final stage and there's no reversal there. The only solution is to remove an organ or do something curative or preventative in that instance. But actually, for example, we know that a lot of colorectal cancer could be prevented early by screening, increasing fiber intake, monitoring someone, just other

lifestyle factors which have a role to play in colorectal cancer. So how do we get ahead of that? Instead of treating a patient with colorectal cancer here or digestive problems, how do I get ahead in the lifestyle thing? So for me, that was huge. I don't just want to treat this, but I want to help them to stop developing this in the first place. Yeah, so your thing is at the end of the train and at that point are kind of like you're

limited in options and it might be potentially at the end of that. It sounds like you wanted to be part of the preventative part instead of the part that gets to the end. Yeah, I mean, sometimes you can live the healthiest lifestyle and still get cancer. You know, nothing makes you immune from something like that. But we know that a bunch

of chronic diseases, like a significant proportion of that, can be prevented or at least lessened by lifestyle factors. So yeah, 100%. I didn't see, you know, medical school and the

medical institution isn't geared towards preventative health. It's always geared towards

proactive, reactive, reactive health. You've got the disease, you've got the injury, let's fix it. And that is just how systems around the world are designed. And we're not even taught that in medical school. We're taught disease, anthology, never strategies to improve symptoms. So everything I know about preventative health is all self-taught off to medical school.

“That was one of the scariest things that I think we've learned as just average citizens.”

And again, talking to people like yourself that have medical degrees and have gone through the school and have become actual doctors is how little preventative medicine and nutrition that you guys are taught. And we have caught flack on this show for saying like, hey, like you can't always just go to a doctor because to your point and we've had so many people in your space come on the show and say this, like, you guys just don't get taught a lot of

this. Like the average person that listens to this podcast maybe just has as much information as the average doctor going through medical school when it comes to preventative and nutritional information. Oh, no doubt. Not dumbing down doctors, but you know what I'm saying? No doubt. And I think, you know, one of the skills which I did have was being able to

critically appraised research and studies. So I knew that enough so that I could do my own research and find out what's useful, what's not. Like, you know, for example, for years, I used to think of fiber as one thing, right? As it's the same as thinking about vitamins as just vitamin A, but you know, there's vitamin B, C, D, E, and they all do different things for health.

different health function to another type of fiber. I didn't know that until five years ago. Do you think that one of or two of the reasons that people are getting colon cancer younger is because they don't have enough vitamin D and fiber? I've heard this from multiple people who have come on the show. This man D has a role to play in calonic health for sure, and but there are so many factors. Like, it's been shown in research that getting at least 300 milligrams of calcium

a day, making sure you have that through dairy, through plant foods, whatever it is, is also beneficial for colon health, going to actually reduce your risk of colorectal cancer. Fiber is obviously like just

“rent for your colon, like you have to pay that, fermented foods as well, has a role to play,”

but other lifestyle factors, smoking alcohol, but you know, genetics is a huge component. All of

those things are critical, but if you're looking at the top of the tree, what is the most important

thing that we can do regardless of age or genetics, that is 100% eating more fiber because we are literally in, you know, an epidemic of not even eating enough fiber, let's say we're eating enough different types of fiber, that's like another level. So if someone wants to implement more fiber tomorrow, how much do they need, and what would you do? So this is really interesting. You probably heard that most guidelines recommend, oh, get your 30 grams of fiber a day. Yes.

That is based on old outdated advice, like that is bottom of the barrel stuff. If you look at the research, which looks at fiber, there are these graphs, like dose response curves. Okay, if you eat 10 grams, you get this benefit, 20, this benefit, and it usually, like in the research, it caps off around 30, but if you look at those graphs closely, there is ongoing yield and benefit of fiber to your health beyond 30 grams. And this is where it gets even more interesting.

If we look at some of the healthiest populations in the world, and one of the healthiest populations in the world have the lowest rates of diabetes, of high cholesterol, cardiovascular disease dementia, are these tribes, which live in Africa, in Tanzania, the heads of tribe. They eat seasonally, so the different types of fiber, depending on the season, wet season, dry season, and they eat 120 grams of fiber a day. And they are some of the healthiest

people in the world. What are the eating that, yes, I need to understand. It's really, like, I feel like, what is it, is it a dragon fruit? Is it a palm of grain? What is that? All of those, I mean, they don't get those kind of foods in that region. They're eating like the sort of roots and tubers, like cassava beans, wheat, corn, things like that. And the reason those kind of

“fibers are really important, and it's come out of a lot of our modern diets, is because they”

ferment really slowly. If you think of your colon, right, you have your colon, which goes up here, that's the first part of the colon, and the second part goes across, the transverse colon, third part goes down, the descending colon. The foods we eat, which are fiber-rich in the modern diet, right, like apples. That's a fast fermenting type of fiber, and that prevents here. But it doesn't make it all the way here. The bacteria, which live here, are the most beneficial

bacteria, and the greatest number of bacteria live here. So we need more of the slow fermenting fibers, beans, corn, wheat, cassava, roots, and tubers, potatoes. We're missing a lot of that in the average diet. What's cassava? It's like planting. They're the used in a lot of chips and stuff. Yeah, exactly. Exactly. It's like a root vegetable, I'm like a potato, but even more like

“starchy and maybe a bit bitter and hard to eat. Don't they use it in tortilla alternatives?”

Yeah. Yeah, it's a correct, yeah, like a gluten free type thing. How much can you supplement of that amount of fiber? Yeah. So you know, you can supplement kind of as much as you want. I mean,

it's always like food first, right, and you build your foundation on food, and then you supplement

with other things, like I eat through my diet alone, I'll re-around 40 to 50 grams of fiber a day, and I've built that up over years because of my health condition. And I still supplement in the morning because it gives me like a baseline. So I add it to my morning. I add as fiber supplement to my morning coffee. I know I've got 10 grams of fiber. So if I'm busy, can't be bothered to meal prep. I'm traveling or I'm going out with friends and I'm having a steak or something.

I've got my 10 grams and I don't have to hit at 30 grams with too much discomfort. In your product, how many grams in it per serving? 10 grams. This is like a third of your baseline recommendation, and we know based on research, having 10 grams of fiber extra per day

reduces your risk of correctal cancer by 10 percent or is research. So when you say you get around

fiber because I'm like I'm pretty busy like I've got a kid on the way. You've got 11 million followers

“that we haven't got. Yeah, and I've got a start up and I've got this, I'm super busy. And so I”

start the day with just a cup of oats, right? A cup of oats which is like overnight oats is five grams of fiber. And then I put in two tablespoons of chia seeds into the overnight oats, two tablespoons of chia seeds is 10 grams of fiber. You're 15 grams. That's 15 grams. And if I really want to go a bit more like fiber max that I can add in a cup of rosemary or blueberries just to top that up. That is five grams of fiber. So I could get 15 to 20 grams just in that breakfast

alone. And then I usually have like a cup of morning coffee like mid-morning and I put in like a fiber supplement in that 10 grams. You can use this one? Yeah, because it just dissolves with no taste at all. So I didn't even know it's there. It just tastes like coffee. It would though the hot coffee won't hurt the totally. Yeah, one of the reasons I formulated it this way was that it would be heat stable. So you can actually bake fiber cookies or cakes. Oh, that's cool. I add this to my

pasta when I'm making it as well. So just an extra bit of fiber if I want. I'm going to put in the

“kids' waffles. Yeah, that you know what? My friend uses loam for her kids and you know,”

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resell like the real real. And now get 25 dollars off your first purchase when you go to the real real.com/skini. That's the real real.com/skini to get 25 dollars off. Start shopping now at the real real.com/skini. I have three tricks. The first trick is I make mommy waffles and in it I put zen basal seeds, which have like 15 grams of protein. I'm gonna add your products. I get 25. Wow. And you do some banana, some oats, and some eggs. And that's that. Then I do the syrup.

And in the syrup, I put Omega 3DHA that tastes like lemon. So they think mommy put lemon in this.

“Is this your first kid or do you have a fuss kid or do you don't even know these things?”

I'm not sure what I'm gonna do with your product is I do mango water and I do aminoos. So mango aminoos. But then I'm just gonna add the fiber to it. So they get there's so many little rebrand tricks you can do with kids where you're like, look at it, it's lemon syrup. What is the thing? They want to eat the things that kids want to eat. So you've got to start adding the things to make them a little bit better.

Like what are you doing with the French toast thing you make? Are you doing anything? It's not good for children. It's not good for you at all. The French toast. But that's a little bit once in a while thing. Okay. So it's I think sometimes in the reason I ask specifically about what you're eating is in the same thing with the protein commerce. Just people get overwhelmed with how they get all the grams. When you say it like that, you're just in that

simple meal. You can get 20, 25. You know like most people think that fiber is fruits and vegetables. But it's it's different categories, right? So you can even have like bad food or snacks and still get your fiber. So like 50 grams of 70% dock chocolate, which is like three or four squares, is four grams of fiber. One tablespoon of cacao powder, you put it in your hot chocolate or whatever, is two to three grams of fiber. Like a portion of popcorn can be four grams of fiber.

So if you have some chocolate, dark chocolate and popcorn, you can smash eight or nine grams of fiber and not even worry that oh it's super healthy or like not, you know exciting. So as you increase fiber, I'm going to move it to the bathroom discussion now. What is a healthy amount of times to deprecate? Well no, come on Michael, you can't ask it like I'm just asking it like poo. I'm trying to be medical. I'm trying to be medical.

I'm trying to be medical. I'm trying to be medical. I'm trying to be medical. Let me let me let me let me tell myself. I'm trying to be medical. How many times a day should you be taken to shit and what should it be? Oh yeah and what should

we need to be quantitative and qualitative. Oh yeah like okay I'm the worst person to ask about poop

because I get so deep in the weeds. That's my entire life. Yeah that's my entire life has been professionally and personally as well. The usual guidelines suggest like three times a day to three times a week is considered like the Goldilocks range of normal right? If you're above that or below that you're usually slightly out of normal. That's one component of it right? The three and three. But also the quality like you could be and and this is mind blowing to a lot of people

you could be going to the toilet every single day and still be constipated because then it's the quality. Have you guys ever heard of the Bristol store scale? No I don't know. It's like a visual chart and like maybe you can put it up on like some other videos or whatever. It goes from type one through to type seven. Type one is like little mortises or rabbit pellets. Oh it's the visualizations of the of the experiment. Yeah. I'm trying to do that. Are you going to pull the thors out? It's like

okay go ahead. Floor on very um I'm well read well rounded person. You got like those like rabbit pellets

“mortises as type one and then type seven is like a chocolate milkshake. It's just runny right?”

And then type three type four and yeah I don't want to put off chocolate for you guys but like type three type four is like a Snickers Mars bar. You know like a sausage shape. That is like the perfect poop and then that goes from constipated to diarrhea and in the middle that's like the perfect. But also are you having any bloating? Are you straining? Are you experiencing any mucus discharges or qualitative things? So yeah you could be pooping every day but is it uncomfortable

to poop every day which suggests you could be constipated or just not normal? So those two things combined you know form you like you know how well you're doing. Yes on the sides of the scale if you're constipated what is the likely culprit? If you're having diarrhea all the time what is the likely culprit and how do you kind of move to the middle if that's where you want to be?

“Yeah so many factors like constipation is decided by so many different things and I think about it like”

an inverted pyramid with like the big base at the top would be the most common culprit for most people is likely fiber. Then it's like maybe mortality issues or like hydration issues where you're not drinking enough water because good stool needs more water to make it like I think it's probably wrong word but like big and juicy. You need like juicy poop so they just slide out.

Very scientific. Yeah and then the third thing would be like any activity like if you're

constantly sitting at your desk or not moving you're not getting the contractions of the intestines so it's going to be sluggish bowel and then the fourth thing which virtually no one realizes your sleep and bowels are connected. You've got to clock in your brain the biological clock. It's called the super charismatic nucleus and that determines how tired you feel how energized you feel throughout the day you know energy levels fluctuate. You've got tiny little

clocks in every cell in your body including your gut like you've got time clocks in your rectum which all depend on the master clock in the brain which coordinate the release of various hormones. So you know like you suddenly fly out to London for your friends wedding you're in a different time zone your 6 hours ahead you feel jet lagged. It's not just you that feel jet lagged your gut gets jet lag. You get intestinal jet lag because of that time change so you can get travel

constipation or diarrhea because suddenly it doesn't know what time zone it's in it doesn't know when to release the hormones to poop and all those things. Wow Michael does that everything you want to know about a big juicy poop? No let's keep going. I ask because I think you know if

“if God health is the cornerstone of good health I think this is important topic for people to”

think about right and it's and if you don't I think you could obviously like you end up at the end of that line you were talking about over there. A lot of people on GLP ones are constipated. Is that okay? I mean what if people need to do about that? The GLP one like it works in the brain it works in the gut hormones as well and you're appetite so there's a couple of things. The GLP one drugs naturally slow down the gut so you get slowed emptying from the stomach and you get slowing

of the contractions as well. That can cause constipation. The second reason is when you're on a GLP one

you're appetite decreases and that's one of the benefits that people want. When you're appetite decreases the number one thing which gets cut out first is fiber. So you've got the slowing down of the gut plus your less hungry and you cut out fiber you've got a heavy storm where you're brewing some serious constipation. So when someone is on a GLP one you suggest they up their fiber.

you need to be doing for your gut health because the GLP ones can also cause a shift in the gut

microbiome and that can actually worsen inflammation in the gut so you need fiber and the problem is I've seen people on GLP ones. Sometimes you just don't feel hungry and you don't want to have a meal with fiber or protein so in those situations you're looking for like low calorie hacks so whether that's like a fiber supplement to just top up your levels or getting low calorie fruits like the best low calorie fruits would be berries. You get a high amount of fiber low calories

and it's not too filling so you can still hit it like you need those hacks as a GLP one user. What has your audience been most shocked by when it comes to symptoms that are related to

“poor gut health? I think the most shocking which a lot of people don't realise especially women”

would be a lot of hormonal driven symptoms. Heavy periods, bloating around the periods, menopause

symptoms, disease specific conditions and endometriosis. They can all be driven by low fiber state and dyspiosis where there's like abnormalities in the gut microbiome. Have you and I've brought this up a little bit and I don't have the science on it but it seems that many women complain about gut issues maybe they're just complaining more than men maybe men don't talk about it is openly. Do you see a correlation to women versus men having more or less gut issues?

Yeah, interestingly in the research and you know there's not a ton of research done on this but actually women have more gut diversity in their bacteria than men which is normally associated with better gut health. The other problem is women are unfortunately predisposed to a higher risk

of gut issues. One of the reasons for that would be because they go through way more hormonal

changes on a monthly basis but also on their lifetime basis. Monthly periods, the fluctuating estrogen and progesterone causes crazy gut issues because you've got estrogen receptors in the colon so crazy fluctuations there women may get pregnant at some point in their life so they've got like a tiny human if you're squishing their intestines and causing problems and you've got menopause where you get a you know slam dunk of estrogen and that drops off a cliff and you get

gut problems for them. What do you guys do? I mean jeez. And I'll tell you what we do but it's not going to go over well. I'll tell you what we do. Nothing. We have to be around a lot of it. It's a joke and it's a joke and it's a joke. I know so women have longer colons than men as well. Oh that's interesting. Well and again I was curious because and again maybe women are just more vocal about it, maybe you guys men are just too dumb to understand what's going on in our systems

but doing the show for so many conversations around gut health with women and you don't hear as much as often from the men. Maybe there's not explaining what they don't know what's going on. I didn't know this until a couple of years ago and this is fascinating. So estrogen is processed and planned to be released from the liver, right? So in the liver it gets tagged and then the estrogen gets tagged in the liver and then gets sent into the intestines and into the colon.

You've got special types of bacteria in the colon which can untag that estrogen and allow it to be absorbed into the colon and then back into the bloodstream so you can get higher amounts of estrogen depending on if there's an increase in that type of bacteria that can do that. And more estrogen is not good because it can mean more symptoms related to estrogen and worsening of heavy

“periods, pain or that kind of stuff. Does it does high estrogen is that contribute to breast cancer?”

It can be in specific cases like breast cancer is obviously multifactorial genetics is like the huge component but also exposure to estrogen over lifetime like you know having later menopause, earlier puberty and women, all those things are risk factors for breast cancer so yeah. When you take fiber, doesn't the fiber hook to the estrogen and help assure it out of your body? Is that true? Yeah, so this two things fiber does fiber shifts the microbiome so you get less

dependence on that type of bacteria which can allow more estrogen to be absorbed which is good and also it kind of like yeah it kind of packages up that estrogen same as it does with cholesterol and allows it to be excreted and not absorbed but it's got to be soluble fiber which is fermentable and can have a manipulation effect on the microbiome not insoluble fiber. What is this soluble? This is pure soluble fiber. Okay, so we love that.

You know what people when they're choosing a fiber supplement they don't know what to look for is the problem and Sillium husk has no pre biotic value. It doesn't manipulate the microbiome at all. That's really interesting that you say that because every time I've tried to take that it's too

“overwhelming to me. That's why yours to be able to just mix it I put it in my amino's. It's like so”

easy I don't need to even froth it which is so great. So back to your question so what do you

some viral health trends. Coffee enemas, right? I like coffee only belongs in one or of

“his. I'm really glad you said this because yeah always bring these up to me and I go that looks”

like a lot of work. I'm really open to things but the coffee at my ass I'm like so open to things. The coffee at my ass to me feels like I would do it. Like we have a pretty comfortable man you've seen each other in a lot of situations I feel like if she came in and I was laying on my back and the bathtub with the tube up my ass shooting coffee out I don't know if I get through that hole. But I want to eat your sound. So go ahead. That's a bullshit. Yeah it's bullshit and

can be harmful because like coffee is acidic and you know your your back end is sensitive. The membranes are delicate and the acidic coffee can actually worsen you know some irritation in that

lining. Clonic enemas for the average person like having you know a hose pipe up your back end

and being flushed that is dangerous. I've seen how that can actually cause injury and burst someone's colon I've had to deal with that. I've had to operate on someone with a burst colon because they did a colonic. Have you ever had to operate on someone who's shoved a durable up their ass? Not a durable but they shoved a shower head up their ass. We caught it on a CT scan because we couldn't even see the shower head. The person is the elderly gentleman

came in with severe abdominal pain and we couldn't really figure out what's going on. So we got a CT scan. What does someone say when they come in they're like I don't know why they haven't been tripped and fell. I've read about this. They say they tripped and fell. Right? Yeah, 100% nowhere. Yeah. That's classic. And this is an embarrassed. They're embarrassed about their sexual, you know, proclivities and they're just like yeah I slept or someone abused me or whatever.

So did he say I have a shower up my butt? No, he didn't say anything. He just said that I've got severe abdominal pain and I don't know what's causing it. We got those CT scan and there was like a huge metallic foreign object floating in the abdomen and there was gas around the colon where there was a hole and I had to go back to him and he was like what have you put in there and then he was like oh yeah I did this. Oh yeah, forgot about that detail. The detail where I shoved the shower

head up my ass. There's a lot of people that put the durable because when the durable dies. This is I braids. This is what? No, but this is not true. This is it. This is it. It glugly it right now Carson. I knew someone. No, you did it. No, you did it. No, you did it. A punctureist that says when the durable dies, they vibrate and it gives you a nice vibration. I get Carson Google it right now. This is a self park episode anyways. Listen, this is serious. If you were serious, sure, let's

learn. Go back to your story. Go back to your viral health trends.

“Okay, so another thing would be the use of probiotics who are general wellness, right?”

So if anyone is considering using a probiotic, make sure your probiotic has the genus, the species,

and the strain. So there's three parts to the thing. So like the first two named and then like the

third one would be a combination of letters and numbers. So that would be something and make sure you can look up that word, look it up on like online and see if there's any research for that specific strain and for what condition. So you're saying some people get a probiotic and it doesn't have the right strains or the right species. Okay, so both of you are healthy individuals. If you took a probiotic for general wellness or to optimize your gut, it's not really going to do everything

anything for the average person. If you've got a specific condition like you've got IBS and you've got bloating with IBS or you've got travelers diarrhea, there's a specific type of bacteria or probiotic which can help for that. So we're not at the stage yet with the science where you can just take a general wellness probiotic. That's the future. What brand do you like of probiotics? I don't take probiotics and the reason is I want to think of your gut like a garden, right? Probiotics is like

just keep buying more flowers and planting in your garden. But you're not watering your garden and you're not nourishing the soil. Fiber and prebiotic fiber is nourishing the soil and fertilizing it. So the existing flowers that you already have like your natural bacteria can float flourish and thrive. That makes so much sense. That is the best description that anyone has ever done on this show about fiber. That makes so much sense. I'm sure you bit the platform you've built

get a ton of outreach from other people in the health and wellness community. Who do you just what filters do you have in place with who you decide to collaborate with and what are some things

“that you kind of look at as red flags and stay away from to keep credibility? I think the you know”

one thing I was taught by my mentors both in medical school and when I was a doctor if you truly know a subject with serious expertise you can dumb it down so anyone can understand. So I don't try to use big words or fancy language because I want everyone to understand it whether you know and you'd be surprised the average reading age in both the US and the UK is around like you know a nine ten-year-old level. So you really have to be simple for everyone to understand and I look at

with other people, other kind of like experts but also the data and literature and it's not exaggerated or like hot takes where it's like black or white because science and health

there's always nuance. There's there's a couple things when not when I read a book and the words are

so big I put it down. There's always like a self-righteous undertone when you feel like you've used like these huge words. Also sometimes I notice this in certain fields people almost want to take a simple subject and over complicated so they sound more smart. Do you know what I mean? You know like an an investment? It's like if you can't explain it in a layman's term way and an investment scenario someone comes you to pitch their idea and it takes 30 minutes for you to

“understand what they're working on. No like you should be able to explain what you're doing in”

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It's about helping us de-puff and sculpt and calm the skin in a way that feels intentional, and I wanted the ice roller to feel evolved. It's changed. You've changed. So yes, the new gorgeous stunning beautiful ice roller is still going to do the same things. It reduces puffiness and redness in your face. I used it this morning before I put on my makeup. It definitely helps with the under eye bags. Of course, it helps boost circulation and radiance. I just feel like

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“you even apply your skin care. This ice roller for me is a full circle moment. I think that”

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Out of all the content that you have done with 11 million followers across has been the most

viral and why. The one of the most viral things I've done is I reacted to a video about how you can get your kids to eat more vegetables. Well, these were neck and neck. How to get your kids to eat more like fiber basically? And number two, I reacted to another video where a mum was giving her newborn kid like bone marrow. And both of those were like 20 million views each or something like that. And as someone who's like about to have a kid, I'm super interested in a child's microbiome.

Because we know the microbiome can set someone up for life. It's not just about pooping. It's about autoimmune disease cancer risk allergies. We know that if a kid has a robust microbiome from a young age, they can have a reduced risk of autoimmune disease allergies, a stronger immune system. And if you expose them to a variety of foods from a young age, you can actually eliminate some allergies. There was a huge study called the leap trial done on peanut allergies. And it's

suggested that if you introduce after the winning process one year on onwards, any like peanut paths peanut butter, you can reduce a child's peanut allergy risk by up to 70% when they're an adult. I have a confession, perfect podcast to do this on. With all three of my children, not my baby yet because he's a little too young, but at one year's old, I eat some peanut butter, and then I eat almond butter and I give him a kiss. And I did the same thing with honey.

bit on my lips and give him a kiss. Wow. The slorn-bastic science, no allergy.

No but the long story short for all of our choices we've exposed them to dairy, we've exposed them to honey, we've exposed them to peanut butter, and we do it early and again, like we are

“not doctors, we're not giving medical, but in our situation we've done that. And I think that”

at least in their case, they've avoided those types of allergies. Diversity as a kid encourages diversity in the microbiome, which is huge. And I want to ask, do you have pets at home? Yes, in the bad. Yeah. So we know from again the same data, kids who live in non-urban environments, and who either live on farms, and who are exposed to animals from a young age, and who have siblings, all those four things, and have dietary diversity, are more likely

to have a reduced risk of allergies, autoimmune disease, and just better gut health and health in general longer term. Why did the two things that you put up go viral? Like what was your answers to each of them? The answers were one in terms of the bone marrow one. It's like, obviously I'm not encouraging bone marrow specifically, but just the fact that you're introducing a child from a young age to different textures. So they're not going to be picky with their food

“longer term, which means they're more likely to have a range of foods growing up. And number two,”

you're encouraging them microbiome to already experience different things from a young age. So different foods equals different microbes that are encouraged. So my baby, my baby bond, he's eight months old. His first food was bone marrow in liver. So you like that. You like that. I can't speak to bone marrow in liver specifically, but like, you like the diversity. I like the diversity. Yeah,

like I've never had liver or bone marrow, just because I don't know what's ever given to me,

but listen, there's a place here in this very building called the Kimberly, oh, the best bone marrow. And it's like if you're not a big bone marrow guy, you're not used to it. It's like you can have it and get just like a great introduction to it without also don't know if I want to blow up that spot because I do like it. But it is, you know, give me the show. Okay. Yeah. I'll check that out. What was the other viral clip? The other one was like about the, you know, like, how do you get

“kids to eat more fruits and vegetables in fiber? And it was basically like how you gamify it, right?”

When I was a kid, I remember I ate loads of like fruits and vegetables because my mom would chop it up into like little strips and I just have like dip it in hummus and it's snackable. You make it snackable. You put it in like fun shapes and sizes and you just leave it on the table, no pressure. So no judgment, no guilt. You just leave it there. If you leave fruits and vegetables in like snackable form, just out and about the exposure to it and the fact there's no judgment or pressure or moral

value attached to it, psychologically allows them just to kind of like grab and go. So my doctor is

amazing. She's very like eastern and western. She's really great and she told me exactly what

you just said and what she did is she went to, I think, Home Depot and she got a salad bar, like a cold salad bar. It's a countertop fridge where you put like different salads or different vegetables. She cut up all the stuff, the vegetables, the fruit and she puts it in there and she leaves it out in there for like a couple of days and the kids just go buy a salad bar. Because it stays refrigerated on the counter and you just be chained and grab what they want. Like what you're saying? Like a hotel.

You like a hotel. At this house that we're at now, there wasn't like the right place for it. So I was like, how can I do this? So I went on Amazon and got like the containers and we just cut it up and my kids, vegetables and fruit and cheese and all these things has gone way up because they feel in control of making themselves a snack plate. Yeah, well, we've done as we've limited some of the more like junk food in the pantry. We just got it out and they just now,

they open the fridge and they grab that kind of stuff and you give them some kind of dressing. Again, this is anecdotal but I know it works. My, you know, nephew, he's very picky with food, he's autistic and I did this thing. Well, I was just doing a ton of research on like psychology and food behavior and eating like that and I just made like a little paper sachet. I just drew like kind of like a superhero character and I just stuffed it full of like carrots, almost cut up like

fries and gave it to him and he hates carrots. He hates anything that has a bright color but also has like a certain mouth feel to it. He crushed the carrots because it was like in this kind of superhero type thing and kids respond to cues like that like how you package something is so influential and how they approach food. Yeah, I love the idea of just laying it out before the meal and not putting any pressure on it and my thing is if they don't want it, like I'll eat the

the cucumber and hummus. So for people that are, you know, consuming shows like this, consuming content like yours on social media, short form, long form, looking for medical advice, looking for how to live, like what are some of the things that you would push them towards and some of the things you would caution them against? In terms of like, just what they should, you know, what types of things they should follow and believe in and what kind of things they should be cautious

this, you must do this. It's, it's about balance, right? Like, you know, the Pareto principles suggest that you get the most value from 80% of like the boring basics and 20% maybe things like supplements or, you know, things like saw owners, which are all good but they're the 20% we have known all the things that work for decades. Don't smoke, don't drink, keep it healthy way, movement, sunlight, get enough vitamin D, get enough fiber, plant food, go to screenings

when you're called for cervical cancer, colorectal cancer, go to those screenings, you know, childhood vaccinations, social connections, all of those things we know and then also there's like things we can't change like so genetics and, you know, you're kind of social economic status,

like you know, your zip code basically but all those other things, they are going to be the

biggest levers in your life. Once you've got those sorted then you look into supplements and then your nutrition, all those sort of things as well. What's fiber maxing? fiber maxing is just trying

“like it says max out how much fiber you can eat. I am a big fan of this one trend. I think it's one”

of the TikTok trends that's not going to send you to the hospital, right? And the only caveat and caution is if you're not used to eating a lot of fiber, slowly ramp it up. Okay. Five grams extra a day for a week, next week, another five week after, another five and just slowly ramp it up. Because you're got bacteria if you're not used to fiber, I just not used to processing that amount of fiber. So they need to develop the enzymes to be more efficient in dealing with that fiber. So just

give it to them slowly. Before you go, what are some tips in your book? This book may save your life. This book may save your life as, you know, I talk about the human body top to tail and I like it to like a glitchy machine. Okay. And it's, you know, just breaking down and trying to destroy us and it's like this in bull buckets. Sleeping wake times, keep that consistent because that can literally regulate your entire life from your mental health to

how well you poop. I like a 730 bedtime. 730 p.m. Wow. I don't literally. It's not your way, but you were, where did you get to kill them? I mean, when you have a cat. Okay. So yeah, that means sleep is key, but I appreciate it. Like I'm probably not going to sleep the next year.

“And it's, you know, like, I think the gut microbiome is just so underappreciated still because we”

know it has a link to every organ system in your body from your liver to your kidneys to your brain, to your immune system to your skin. If you've ever had or no anyone with acne, psoriasis, eczema, when their gut is off, their skin is worse. It's because of the gut skin connection. So you can tell someone's gut by their skin. I think of the skin as a billboard to what's going

on in the gut. Interesting. I love that. And so how's my skin? How's your skin? Amazing. Oh,

okay. So that's good. It's good. It's like, you know, if your gut is inflamed, those inflammatory molecules will go through the bloodstream and hop off in different places. It might hop off in the brain and cause you to have low mood anxiety. It might hop off in the skin cells and show his inflammation in the skin. It might stop off in other places as well. And cause problems in, you know, other areas. And with the new book, this is vital information. This is the, this is the follow-up

and what is, what's different in this one. This is more like things were too embarrassed to ask our doctors. Everything from period problems to menopause issues, to gut problems, to cancer, talking about death and advocating for patients and giving them things to tell their doctorate. So would you, how would you use this book? You could literally pick up like, for example, you're on the penis page right? Yep. And that's all about men's health. When you, when a guy,

okay, you say you go down to Terry Blacks to have some barbecue with your friends, with your guy friends. Guy friends, you're not going to talk about your prostate. You're not going to be talking about your balls or your dick. You, like, someone might have those problems, but they wouldn't bring it up at all. They wouldn't even talk to their doctor about it because they're embarrassed. Same with women. Like, sometimes women may not talk about their lumps or

other issues going on. We don't talk about oral health. We don't talk about menopause and the problem. So each chapter is different and you can pick it up in terms of the sign. Because I turn to the male health. Patients are going to flip ahead and then I turn to the body may here.

First is bigger than that. The body piercing on the penis page. So yeah, something, this book must be

telling me something. I will, I will dive in and I will head to Terry Blacks and report back to you.

“Where can everyone follow you? I think what you're doing is absolutely amazing.”

Dr. Kuren Rajin, unfortunately, everywhere. And you guys gave us a code for loan. Yes. Skinny 20 for 20% off. Loam science.com. I just mixed this in my Mingo Aminos, which I have every day, everyone knows that. And it doesn't literally taste like anything. And it's not clumpy. And I didn't, I can't get over that. I didn't have to use a frother. That's unique. That's like,

some of these other things. It's like, you don't want that. You just want it to go in real quick.

“So you could take this anytime in the day. Do you take yours? I take you with the coffee in the morning.”

Okay. And the thing is with fiber, if you're consistent with it and have it every single day, you stack up the benefits. And unfortunately, you know, not a lot of fibers have the high dose of

“10 grams. They don't have the diversity. So when you drink this, you're getting six different fibers.”

Not just one. Well, I just did two packs. Two bags. That's amazing. You've got so much diversity there.

And the fact that most people can't stick to something because it either has a really strong

“taste or it's chunky and gritty. For me, when I was messing with fibers back in the day,”

that's my problem. Like, I couldn't find something that was just tasteless and invisible.

What I'm going to do with this is I'm going to have it stack it. So I already do two, I already do my aminos, but then also another way I would take this with my magnesium water at night. Well, I literally taste like nothing. I like that you can take it with the coffee. Because each day, I have one coffee per day. And you're saying no matter how hot the coffee is, this is stable. It's heat stable. And in fact, my favorite thing to bake is banana bread.

I put in two packs of loam into the batter when I make it. So I've got high fiber banana bread. Smart. Yeah. I'm going to do it. Thank you so much for coming on. Thank you guys for having me. Thank you for making the trip.