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Dr. made for listeners that may not know can you just get into your education and background please?
I will a little bit overeducated IAI got a PhD in physics and had a career as an astrophysicist for a little while I and I decided to leave and become a software entrepreneur and that was during the Internet boom and it and then when the sold the company in 2001 then the I started consulting and working on some books that always wanted to read some books and gotten some good ideas in business and economics they want to write about as I did that you know I’ve been noticing my health declining and and
Anna kept getting worse every year and I finally decided that I should actually focus on help for a little while firsthand since I got into thinking about how astrophysics interesting so mean let’s let’s go through what was going to remind me how did you get to the point where you felt like you need to write this book and create awareness on on health eye well it really just started with my own health problems for small and then my wife’s so we both had I didn’t even call middle-age health problems but enough a simulation of it happening and that in our window were not just normal aging and his had some problem since birth I was in and out of the hospital first four years of life with chronic ear infections and I had adenoids tonsils removed as part of that and on and I always had some problems with fungal infections and at the end and things like that on the bend in my 20s I took a year-long course friend of antibiotics to treat acne and all my problems got worse and and then from then on.
It seemed like every year I would get less and less healthy and less and less able to do things and my reactions became very slow on my start dropping things on the time I had a very bad essential tremor on the island couldn’t run or exercise quickly I have memory loss and yes I was really worried about it on the things to getting worse year after year with women can be in 10 years and that my wife had hypothyroidism and endometriosis and other problems and that you know someone that young things were great but we did not affect some you will go to the doctor once here in the USA on this and see anything I can do and he also is hard to it’s hard to get a diagnosis of working treatment and that I not in it at this went on for years and your practice didn’t know an avenue to pursue things and then a couple things came together to in 2005 first we tried some Chinese herbal medicines and those made a difference demand some things better but they also get me like an allergic reactions. But that started me thinking all things I put in my mouth matter because those this wasn’t your like a pill that you would buy these for young actual leaves and bark and send you to make you nicotine decoction and you also is much like food and also started thinking all looks like you nothing in medicine it helped us but it looks like something that is food like it has a powerful effects and so started thinking well in excess of food with the important and specific diet but I didn’t believe the mainstream diets and if I didn’t know how to pursue things and
I came across a leader diet and decided to give better track and that also like the Chinese medicine have some powerful effects and really change the symptoms of things got better some new symptoms appeared on you but it was really educational exciting and it also now I knew diet really matter and you and then it became a problem of finding a video diets make it better yet and that was what I ended up spending the next five years working very interesting so many that you get into evolutionary biology with what is your opinion is an optimal diet how is a person determine what that is for them well when we started determining it was looking at the attrition and looking at all of the known nutrients and figuring out what’s the optimal amount of each for bodies and then putting them together in translating into foods saying what mix of foods we need to eat in order to optimize their diet and took five years it took a lot of research and when we did that what we found is a lot of remarkable coincidences that let us back toward evolutionary explanations for what Will diet once and so for instance realistic diet composition is very similar to that of breastmilk and use the focus on all cards breastmilk is the optimal food for infants and you know what must’ve been selected to be the most nourishing possible food and so it makes sense that something similar would be optimal for adults so you don’t get worked up diet has a little more protein a little fewer cards breastmilk but it’s very similar and also something we noticed that
we also noticed our food is really delicious since it’s very similar to gourmet food in the high-end restaurants and you know why is that amendment and then we thought of well lighted art unit in the restaurants to try to make food that young people love and younger brains react to very positive and say all this is great and if you think in evolutionary terms why whatever and say this is great only because it would be helping us be healthy and be more successful and have more children and grandchildren and also it makes sense if we eat eat meals that are delicious and satisfying than I that’s likely to be a very helpful that if it’s one composed of natural whole foods likely will know that the sex offense would have had access to in the Paleolithic so you also we still stuck with the ancestral Balliol template but we would find it and so are diet ends up being about three parts plant food to one part animal food so smart plant food rich than your people may think of a layout but it still a Paleolithic type diet is the type of diet that our ancestors ate in the Paleolithic to natural whole foods diet but it’s delicious since combined in the proportions that will make us really enjoy our food and be really satisfied after the meals of interesting”
because I’m upright to be a very busy person and so the time I am grabbing what’s available and eating knots and usually find that is not the best way to approach things with others some foods that you found that specifically that we should may be absolutely avoid to maintain a healthy lifestyle I would.
Processed foods industrial foods you know any of the things made with purified nutrients are usually those are things where the ingredients list starts with starch oil sugar in also those end up you mistaken out all of the micro-nutrition in the fiber from food that just kept the calories in the mid-prepackaged calories with some flavor insensate only because it generally highly processed foods or can be bad for you and then in terms of ingredients gently want to avoid anything with vegetable seed oils yet there are high in omega six fats they tend to have toxins they need a lot of processing in order to remove the toxins that the processing connect actions itself I it’s good to avoid added sugar we don’t really need it just the natural sugars in fruits and starches and other plants are the optimal amount for us and in general you should be suspicious of of seats because those in have the most defenses and especially the seeds of plants that grow in grasslands like the cereal grains like we because those have it codeveloped with herbivorous mammals and it so that the big evolutionary challenge for the seats was getting digested by mammals and they don’t want that to happen so they all have digestive inhibitors and various things that interfere with the functioning of the mammals body and and not all of them are destroyed and cooking so we include white rice and are diet because all of the known toxins might rice are destroyed and cooking but I generally should be suspicious of the grain can send and some of the beans because t
hey’ve tended to evolve toxins that affect mammalian biology other whether some specific vitamins that we absolutely need that you recommends that people pay can well I need to be well-nourished so we need we need all of vitamins and minerals and actually some other nutrients that are classified as vitamins or minerals and the only reason things are called vitamins is there necessary for life as if you had a diet without any of the vitamins you would die on several necessary but some of them are really easy to get from food I suggest you natural whole foods diet one of the United processed foods diet doesn’t have the micro-nutrition gets you a long way and then it’s really good to eat what we call supplemental foods so foods that have yearly column that because there foods we think you should include regularly daily or weekly in your diet just like supplements and those include things like egg yolks ever exercised a matrix material from bones joins tendons quotes on and seafood fermented vegetables yes we have a limitless in her book website and and then there’s still a few things that it’s very easy to be deficient in also United eat oysters you can get enough stink but many people don’t eat oysters and find it easier to supplement you know similarly if you enough sweet peppers she could do okay with vitamin C if you’re not to say but you many people have trouble getting enough vitamin C units were supplemented by trouble getting enough magnesium and vitamin D we enough expose her skin to the son also can be beneficial to supplement that i like people don’t eat seafood regularly and also supplementing iodine can be beneficial on you also it’s really you have to look at the context of your diet and see what you’re not getting from food and then and then it can be beneficial to supply those particular things in supplemental form was there was a game changing for you that yo
u found that would improve your life by adding into diet well for most people attended the egg yolks liver seafood and seaweed and fermented vegetables to support the gut flora and exercise decided a matrix material so this will probably be the biggest things that are beneficial in terms of supplements that probably say magnesium iodine and the people who are less healthy vitamin c with the you know highly beneficial things to do that on and it and then i’d say another huge factor in help that many people overlook is i timing of when you did this and meal timing is very important so we recommend intermittent fasting having an overnight fast 16 hours and making sure that your eight hour feeding window is entirely in the daytime so you want to coordinate your eating with your light exposure in your physical activity in your social interactions and and then have a period of rest when she don’t eat very conditions that would more so you are saying that we should have it. eight hours where we spend and those eight hours we should eat in that window and the other was 15 hours of the day that we should not not be ingested through all this right so yes i would recommend fluids and electrolytes in during the fast you know somethings like coffee tea vegetable soup on you but basically minimal or no calories and you know so at our health retreats suggest youpeople who have adrenal issues on the other kid like cherry tomato and some salt and water by your bed many can replenish electrolytes because if your adrenals and function well you tend to lose electrolytes he won’t be able to maintain them properly in the facts of your replenish them in all through the night just before bed and after waking the fast less stressful but in general it’s a very good idea to do intermittent fasting and accentuate the circadian rhythms of food in also that your calories are concentrated in the data very interesting that there seems to be some mixed research on dietary supplements are on one of the two battling sides there’s a multibillion-dollar industry in these manufacturers are putting out vitamins mineral fiber amino acids on the other side there’s this seems to be a growing body of research that suggests people should abandon
multivitamins completely and that this is a placebo and that were being duped out how you respond to this and how can women such as myself can navigate these opposing claims yellow etc. it’s a complex topic so there’s a lot of nutrients and and in general the human health effects of a nutrient art u-shaped so i your help as part of your deficient but your health can also be damaged by getting in excess of the nutrients a lot of nutrients turn in the toxins want to get too much and it you know so that means there’s an optimal amount and whether a supplement is going to help you or it depends on whether you’re below the optimal more about and it is not so something like a multivitamin where for marketing purposes it seems the best strategy is to give people 100% of the rda of everything and you know but that means you most people are getting some of the rda of things in food and sent into giving them 200% of a lot of nutrients and can actually tip over into the toxic and on on the other side is a lot of things that are left out of multivitamins because they’re too bulky and you know some people are willing to eat you know several pounds of food but they’re not really need of a very large multivitamin and in also don’t tend to put in a bulky things like magnesium are vitamin c into into multivitamins and you know so there’s a lot of things that are missing from multivitamins are there in no homeopathic that quantities and and it happens that a lot of the things that are missing from multivitamins are the things that people are actually most efficient and i and a lot of the things that multivitamins provide young people are doing okay with them don’t really need more assets that surprising that multivitamins you know shown is a much neutral in in most studies so to what supplements do you personally used in your in your life i take i take some extra vitamin c i take a low dose of
iodine daily even though i eat a fair amount of seafood but i don’t eat seafood every day and i think it’s beneficial to get some iodine everything and i just find it easiest to take up take a pill and vitamin d in the winter because i have difficulty getting i live in boston which is the love that far north and i have difficulty getting up sometime in the winter and it a few others i fix them sink once a week and the city take some so it can occasionally if i don’t eat if i don’t deliver for a while take a little vitamin a but it pretty much try to get almost nutrients from food of what you were you think the current established kind of standing of the western medical system is immediately think of you battled with this chronic illness to disease type stuff and you how do you feel the western medical system is addressing these health problems that more more people seem to be having well i think it’s going up our job and i think it it you know we got a little carried away by the idea of pharmaceutical science so you just the way medical science developed you know when they started putting on a good footing in the early 20th century they discovered other major nutrients and vitamins and nutritional research and came to a stop there in medicine, there was a big if there was huge progress against infectious diseases and inland things shifted toward chronic diseases with multiple causes so things like cancer and cardiovascular disease became the dominant causes of that i then a young medicine wanted to stick with a kind of the pharmaceutical paradigm which is been worked out for infectious diseases of your first developing first vaccines and then antibiotics and you don’t looking for compounds that would module would alter our biology and hope that they could find most compounds that would fix those diseases and i think we can say at this point the pharmaceutical approach those diseases really hasn’t worked so basically it looks like the causes of most modern diseases are in our diet and lifestyle and nutrition and and if you keep someone on a bad diet and and keep the malnourished and keep them in an unhealthy lifestyle but you try to alter their biology you can’t there’s no way to fix the harm of being malnourished there’s no way to fix the harm of not giving your body the lifestyle environmental signals selected the only thing the drugs can really do is his move the symptoms around you know so they can change where problems occur in also presents and diabetes people tend to get neuropathy early on in the drugs can move the harm some the harm out of the nerves and toward somewhere else in also you sicken the whole body at the same pace and so you don’t you don’t die quite as early and you know those are beneficial drugs but it really what people really would’ve hoped for was to be made healthy and i think what were starting to realize is that it a good diet and lifestyle approach really can fix these problems and remove the
risk of the disease is so i think in terms of where the medical system has to head it has to incorporate diet nutrition lifestyle much more deeply and make those much more central to the healing process. do what we think the biggest misconception about diet and healthy food is that you noticed i would say you don’t probably the biggest popular misconception is that you need to go to extremes or you need to suffer in order to eat a healthy, so on you a lot of the popular diet regimens that are proclaimed is healthy are in some unrestricted on the larvae may remove your one type of food entirely so the vegan vegetarian doctors who removed animal food over to a very low-fat diet had a yellow long run and more recently the low-carb movement restricting carbohydrates has young been very popular and we’ve also had a lot of other more specialized diets that the yahoo move jan picking up some autoimmune protocols are gut feeling. gut feeling diets to remove a lot of types of food and you know someone when misconception would say is that you if you if you just remove that some foods you can improve your health you where actually a diversity of foods is most often the bullets go
ing to do the most good and then on the other side about taste you like we said earlier i our brains evolved to make us healthy and you know some things that taste good if they’re made out of natural whole foods are going to be healthy for us tomorrow so you don’t you want food that united is tasteless for unpleasant or utilities to unsatisfied is probably something missing if that’s the case that interesting just because i’ve always found that the foods that are most healthy for me usually taste pretty bad so am i wonder if you could go into that will do more well at me tell you what i typically eat for lunch so on the take a bit bowl and i’ll make my lunch had leftovers and output incident starts like potatoes or rice output in you some kind of vegetable like late spinach. leftover vegetables is that those in putting some leftover meat or fish on a put in 3a jokes are put in some vinegars and coconut milk and fish sauce usually as flavorings and then just heated up in the microwave and and it’s delicious you know so and that’s actually you know suite where writing a cookbook we have a template for how do you design a meal and it’s pretty much a you if you get the foods in the right proportions then it’ll be delicious every time and i you know and actually if you look at the nutrient composition of the lunch that i just described and you had them a little bit of fruit or berries young than it would you basically come very close to the composition of breastmilk and you like we said earlier that’s a very healthy combination of nutrients was there was there’s any specific moment where you realize there was a kind of eureka for you as far as okay this works for me and kind if you’re in your understanding of health and healthy eating and if you could go into that for us and stay you know one thing into his written a book will know when you start writing you you realize how little you know and the and you have to to doing a lot of research in order to be able to you don’t read something that is good and so what happened for us his son on i was your getting to the age where the generation before buying your my father my aunts and uncles were having yesterday Health problems i wanted to write up what i’ve learned from them and started writing somethin
g up and then i kept finding you know things i needed to think more deeply about and and it kept growing and then i decided you don’t once that was then that i should turn it into a book and and kept going and we started a blog and we kept learning from her from our readers and then ask of your incentive to start into us and asked us to a new version is and so we did another round of research from the updated everything and i would say the big you know eureka moments are your things like first of all it people mostly are deficient in vitamins there mostly deficient and minerals and you know so that was one thing where you know i’d had kind of a haphazard record of supplementing things but i would tend to focus on vitamin sends the you most people don’t need be vitamin supplements but most people do need more minerals so that was proba
bly one of the earliest eureka moments on i would say you know once we saw once it got through all of the nutritional analysis and saw a picture of what the diet look like and realize that it look like gourmet cuisine you know that was that was a major eureka moment also realizing that look like breastmilk and then starting to look into some of the evolutionary explanations and the and then realizing well young breastmilk of all the animals to similar slide with animals eat different diets and then looking into that aspect we realized that it’s really only the digestive tracts that evolved and the nutritional needs of animals are pretty much all the same and that’s why the breastmilk is very similar and you know some really evolves when animals moved to a different food sources the digestive track changes in order to convert the foodstuffs into a different set of nutrients and the on you and also humans are interestingly have a pretty minimal digestive tract and therefore we need to eat close to our optimal nutritional needs to answer the animals that can eat things that aren’t about to attrition need to have very big guts to do a lot of fermentation of the of the plant foods and transform them into a different set of nutrients so yeah there were a lot of insights and then and then also i would say in writing the script in addition we realize the importance of lifestyle and your things like meal timing other circadian rhythm entrainment factors and coordinating the various circadian rhythm entrainment so coordinating when you eat with when you’re exposed to light with when you exercise with finally get social interactions those are all important things to do interesting month thank you for sharing that silk that you get into evolutionary biology and you talk about how there was a shift of the sort of hunter gatherer to your modern days supermarket if you could get into that for bit of it would b
e interesting yet what is definitely changes so you know one of them is a person to gather as all they had were natural whole foods and we have those around the edges of the supermarket and in the middle of the supermarket we have all these manufactured foods which are put together with only specific nutrients and are often completely lacking in other nutrients and so for the first time you could you can eat foods that have been designed to appeal to our brains that don’t actually have the nutrients that our brain expects and that you know the natural whole foods that had that same taste would’ve provided so it’s now possible to be malnourished in a way that gatherers could never have been nourished except in starvation in also for the first time we can be with the overeating calories but under eating nutrition and that really wouldn’t have happened in the paleolithic and then it’s also possible now to have totally messed up circadian rhythm so if you do back in the paleolithic wasn’t that easy to do a lot of things at night you could you could start a fire but is still not that convenient anyways than campaign is that convenient to cook and the you don’t do a lot of work in the dark and you know some in the paleolithic most of the leading would’ve been done in the daytime because that’s on it was convenient to do all that work and deleting very little at night but now we have artificial lighting with god refrigerators and so on we can read them at midnight and that answer easy to eat so you a lot of things have changed our technology is liberat
ed us in many ways but it’s it’s also liberated us to do unhealthy effects and we’ve managed to start doing them in quantity and most of the so you know it’s definitely is it’s now it’s now essential for people to educate themselves about what is a healthy diet what is a healthy lifestyle and then manage their lives that way because the environment doesn’t no longer forces us to live with a healthy lifestyle it allows us to be very unhealthy if we choose to live that way. interesting so what is your wizard i’d tend to go to the gym quite a lot and am in kind of the two language they lived ptosis is brought up a lot and doing carbs and what your opinion on that boat on definitely you know we mentioned earlier some of the restrictive diet approaches that are sometimes used as therapies for various things so the vegan low-fat restrictive diets are the low carb rest
ricted diets and ketosis is it some other form of restricted diet of when were starved of carbohydrate and protein then our bodies start turning INTO key tones and the ketones can substitute for carbohydrates in the brain and various other places and yet subtle way of coping with a carbohydrate restriction and and this can actually be beneficial in certain health conditions can be beneficial for neurological function in the’s mother issues and so it’s humans actually not a medically approved therapy for epilepsy and it works also from any other neurological conditions like migraines but it some you like all the restrictive diet since it’s very easy to become malnourished when you do that if you’re not in carbohydrates than you probably
your gut micro biome with carbohydrates and and you need to get quite a bit of carbohydrate fiber in order to have a healthy gut micro of so and is also certain plant associated nutrients and minerals like potassium that it’s very easy to be deficient in if you’d if you are carb restricted diet and and there are some risks to getting too much oil also so you’re one of the ways people promote the generation of ketosis by overeating oil and the and that can lead to escape stress and other issues with potentially negative effects on the heart and in other tissues so on you know so i would say ketogenic diets which would be one ketosis there you potentially a powerful therapeutic option but there also tend to be a risky option and so i wouldn’t recommend that as it is a routine diet but like i said i recommend intermittent fasting of 16 hours each night
and so that will start to put you in a little bit of ketosis is in the fast and that’s not a `so you know you want to be unit have a certain degree of moderation and in regard to ketosis that does seem like there needs to be a source and the balance in all things which makes sense it is there something that you could give a person may perhaps listening to the show now one thing that they can do that would immediately improve their overall health be malnourished and also supplemental foods things like egg yolks and you know really do it can to improve the “bit i would say your the meal timing the circadian rhythm also in rhythm entrainment is very powerful for help it you can easily in studies short people’s lives by six years by disrupting circadian rhythms and you just disrupting anyone factor in circadian rhythms like if you don’t exercise to lose six years of your life if you get a makeshift job you lose six years of your if you get sleep apnea if you don’t get a lot of loud noises are great lights at night six years off your life if you don’t get enough social int
eractions and the data you lose your socket so all of those factors are really important eating at night as associate with obesity and diabetes in various other health problems seat if we want to focus your food intake in the daytime and it you knows those are the unlike the end in a car seat in a natural whole foods diet so you really want to avoid those given manufactured foods in the middle of the supermarket makes sense to me is that in 11? rapping about to wrap up your butt when last question i like to ask all my guess is there one thing that you would if there was one thing that you could go back in time and tell yourself when you began this journey would be on the elect to carry a copy of our book back in the woods myself and you is because funds accept the name of the name of artwork perfect health diet that is chosen it’s it’s not so much that were claiming that our diet is very perfect it’s more about it were saying you really need to aim per game for perfection in order to achieve goodness to achieve good health and the reason is that there are so many factors that influence health you know there are enough 5200 nutrients that have a big impact on our health are also many lifestyle factors you have things like neil diamond yuppies influences on your gut micro biome it so you know… many many factors that influence health so is no one magic bullet but if you get the complete story together than it can make a huge difference and so that’s why it have to carry back the book which yet discusses a great many things and the and just recommend soon know no one specific message for your younger self that you allocate on you i think we set some of the meat natural whole foods be well-nourished and train circadian rhythms would be the biggest things you know but it it if there were a magic bullet and diet nutrition health young men would’ve been found long ago if i had to do was do one thing is your you have great health than it would’ve been discovered pretty quickly so working people find more about your work and what you and your wife are doing well you can go to our website perfect health diet.com and the we also conduct health retreats twice a year in may and october and the physical perfect health retreat and it and they’ve been a great experience for excellent thank you so much for being here dr. jiminy really appreciate you making a time and being present here with us and this is the human experience think you so much with them where signing up for it to