94. A Naturopathic Doctor Reads My Real Lab Results | with Dr. Stephen Cabral [VIDEO]

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Welcome, pod pal, to a super interesting episode today where I share my results on a minerals and metals test.

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It's the kind where you send in your hair, which we'll hear more about how that works and why in this episode with Dr.

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Steven Cabral, who is a board-certified naturopathic physician.

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And I got some blood work back in the fall that did show a deficiency, which we talk about in this episode.

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That got me thinking about blood work.

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You know, we've had an episode, with two integrative practitioners about that same question.

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And so when Dr.

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Cabral's team reached out about doing a podcast related to the minerals and metals test, I thought, "That sounds fun," right? You guys definitely wanna hear about my lab test, don't you? I certainly did.

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As something really interesting, and also love Dr.

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Cabral's work.

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He's the author of The Rain Barrel Effect, as well as the most recent book, Personomics, where he's talking about individualized medicine, and it was great to get to know him in this episode.

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You'll get to know him, too.

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He actually has made several trips to India and done some of his clinical internships in Ayurveda clinics, in India.

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So as I was reading his book, listening to his podcast, sort of following his work, everything he's recommending, there's all this Ayurveda stuff in there, like, about your, bedtime, 10:00 PM, you know.

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So many of the things that, we talk about on this podcast, he's also talking about, so I thought, "This is cool.

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I like the way this person is approaching medicine."

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And so today, some kind of surprising results, about my blood work, and he also goes into and explains the, how this particular test works.

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It's really interesting.

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It also gives you information about your stress levels, which I'm always interested in learning about the body, as I'm sure you are, too.

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So let's, dork out about the body right now in today's episode with Dr.

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Steven Cabral.

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Don't miss this.

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Welcome to Everyday Ayurveda with Kate, a podcast that translates ancient wisdom for modern lives.

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I'm your host, Kate O'Donnell.

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I've been living and teaching Ayurveda, India's traditional medicine, for over 25 years, and I've authored four best-selling books on bringing Ayurveda practices into our lives.

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If you're tired of battling digestive issues, hormonal imbalances, menopause symptoms, or are seeking a deeper spiritual connection and purpose, you're in the right place.

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This podcast is for you, offering practical, accessible advice to help you heal through diet, optimize your daily routines, and enhance your overall wellbeing.

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Follow this space for insights on a diet that heals, strategies for better digestion, sleep, hormone health, and direction for finding a deep sense of meaning and purpose.

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Join me, my pod people, for this empowering journey into self-care and self-discovery.

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Together, we'll explore how to bring balance and vitality into your everyday life.

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Let's do this.

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Welcome to the podcast, Dr.

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Steven Cabral It's great to be here.

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Thanks so much for having me.

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I'm really excited.

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about this conversation, and kind of your parallel work in naturopathy as well as Ayurveda.

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So I'm gonna guess that a lot of our listeners, maybe they've heard of you, but aren't, aren't so familiar with you and your work.

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So my first question is how'd you get into medicine and clinical work? Yeah, it's funny when I get asked that.

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I grew up in Medford, Massachusetts, which is about six miles outside of Boston, and, uh, you know, there's no such thing as, you know, naturopathic medicine or, or really anything of the realm except conventional medicine.

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So when I was little growing up, you would go to your pediatrician, you'd get your amoxicillin, or eventually it was your erythromycin or whatever it might be, that you would get when, you had a cold.

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And so that's how I grew up.

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I, you know, I grew up eating Fruity Pebbles for breakfast and drinking Kool-Aid and doing all those things back in the '80s.

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And what happened was when I was 17 years old, that was the time that my body finally broke.

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So for many people, it's not till their 40s or 50s where they get an autoimmune issue, or w- women, in our practice, go through perimenopause.

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Men start to maybe go lower in testosterone.

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There's more inflammation.

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For me, it happened much faster, and so, or something I call the rain barrel effect.

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My rain barrel overflooded, and I didn't know why at the time, and unfortunately, I woke up that day at 17 years old, senior year of high school, it's supposed to be the time of your life, and I had swollen lymph nodes all over my body, about the size of golf balls.

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They were huge, difficult to swallow in my neck.

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And that started a two-year trip f- to all the best specialists in Boston, and they couldn't figure out what was wrong with me.

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They saw that my white blood cells were extremely low, below a two, so they assumed I had cancer.

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Did all the different cancer screenings, and it was negative, fortunately.

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Again, very fortunate for that.

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So they said, "Well, you must have some type of immune deficiency disease like HIV."

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And, you know, HIV was big in the '80s.

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I wouldn't have had HIV, but just saying like, "It's something to check for."

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Okay, I don't have that.

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So they were dumbfounded.

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They didn't know.

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Again, these are Harvard educated, brilliant doctors, Boston University, Tufts, you name it, and they just didn't know what to do.

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And so they said, "You had to get worse in order for us to help you," which was a wild thing to say.

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Mm.

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Meaning they needed more to go off of than the typical blood work they ran.

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And so it was around that time that a neighbor told us about a naturopathic doctor.

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And again, they didn't really call it back then, but a doctor from overseas, and they were doing more, naturopathic medicine.

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And they introduced me to this whole thing called functional medicine or integrative health, and they ran a few different labs that looked at, first, my hormones, such as cortisol throughout the day, and they saw I wasn't producing any, which is really odd.

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And then- Mm-hmm they looked at, uh, minerals and metals test, and they saw I was flat-lined on my electrolytes, which we'll talk about in a moment on your labs, and luckily, your labs don't look like mine, and I wasn't producing any stress hormones.

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And so I brought that back to my, conventional medicine doctor, then they started doing advanced testing.

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Lo and behold- I have autoimmune conditions like rheumatoid arthritis.

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You're not supposed to get that at 17 years old.

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No.

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Type 2 diabetes, Addison's disease, which is the inability to produce cortisol.

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I had POTS, I had mast cell activation syndrome, I had debilitating allergies and asthma.

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I had that all growing up, and a, a host of other things, insomnia.

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And so of course, they put me on a handful of medication.

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And you know what? Felt a little better being on that handful of medication, just enough to be able to get through college.

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But here's the thing.

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I knew even back then, without really the internet, that this was no way to live.

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Like, I was masking real symptoms.

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And to make a long story short, over the next eight years, I went to almost 100 different practitioners, including the two dozen medical doctors I was visiting for specialists, till finally meeting my mentor, Dr.

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Pete, who helped put together all of the books I had read and all the great mentors using naturopathic medicine, Ayurveda, and understanding my unique genetics.

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Within six months, I was completely better.

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No more Addison's disease, which they said I wasn't gonna be able to heal, rheumatoid arthritis, no more Type 2 diabetes, et cetera.

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And I could talk about that process, but essentially I just wanna share with people that no matter how bad you have it, there is always hope, and that you...

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There is always an underlying root cause as well.

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It's typically not one thing, it's usually multiple.

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And when you fix those, the body can begin to heal because we do not heal our body, we put our bodies in position to heal Yeah, and there's something I think about having these different perspectives, like you had the naturopathy, you had the Western medicine, you had the Ayurveda that gives you this ability to zoom out and view the body as a system, and that's where you see, oh, like 'Cause if you walked away with 10 different diagnoses for very serious things, you'd think, "Okay, I'm, I'm just gonna die now," you know? Yeah.

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And I thought that.

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But- I mean, they, they- I'm sure scared me into believing that my life wouldn't be very long.

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If you have Addison's disease, it's very challenging.

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But you're right, the body's an interconnected set of systems, because I got type 2 diabetes due to the Addison's, so I had to fix the Addison's before I could fix the diabetes.

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And so everything had this snowball effect.

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And truthfully, couldn't fix the Addison's disease until I fixed the autoimmune issues, and I couldn't fix the autoimmune issues until I fixed my gut.

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Right.

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And so everything is connected, and that's really what I was trying to understand.

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And truthfully, over the eight years of seeing natural health, um, practitioners, so I mean, I saw every different type of natural health practitioner.

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A- I was doing colonics, I was doing this, I was doing that, and they all had pieces of the puzzle.

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And it would actually get better for, like, a few months at a time, and then I would relapse, and that's because I was on 30 different supplements.

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I was doing 10 different treatments at a time.

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I didn't know which ones worked and what didn't, and I couldn't maintain that.

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And that's the thing that I, I try to share with people is that good to get well, but you have to know how you're getting well and what you did in order to get well so that you don't relapse again.

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That is so true, and that's something I do see a lot of folks doing is we, we call it, you know, throwing spaghetti at the wall.

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Mm-hmm.

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And then you end up really not knowing, yes, what, what worked and, and what's actually going on.

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I'm also noticing we've been having, uh, this season a number of practitioners from different modalities on the podcast, and every one of them has started medicine because of their own health journey, you know, myself included, which started with being so sick in India, and that's how I got into Ayurveda, is that's where I was sick, and that's where I was healing, learning to heal.

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Perfect.

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Yeah.

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So you've made some trips to India Can you tell us a little bit about your connection to Ayurveda, how this fits in for you? so essentially I got well at 27 years old, so 17 to 27.

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Uh, before that I was a certified nutritionist, certified personal trainer, certified strength and conditioning specialist, but had been reading all about health, of course, for myself.

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I had to learn how to heal, and I was using that with all of my clients.

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Um, but once I did get well, it gave me Now, I don't think that people should wait, um, to start to help others, but it gave me the, the confidence to say, "Okay, yeah, th- this is what I should do."

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And of course my mentor said, y- you have the knowledge.

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Go back to school.

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Get your degree or get your certification, whatever it might be.

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So I decided, great, my, career is in a place where it's good, so I am going to do my doctorate degree.

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Now, what I wanted to do was be able to do clinical internships.

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That was a big part of it.

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So I had to do over 2,300 hours of clinical internships.

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The nice thing is I got to apply for them and choose, if I got in, which ones I wanted to do.

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And so about half of them were in Ayurvedic medicine.

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And so as I, I shared before, I was in India, uh, three times, and I was in Sri Lanka, and all of those different clinics I was in, I was learning about Ayurvedic medicine.

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Now, most of them were in, poor urban communities, if you wanna, um, say it like that.

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And so we were helping the general public, and we were seeing just a wide array of health issues, and that was very powerful.

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So I'm very happy about that.

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The other one I did was at a beautiful, kind of resort clinic, and that was different.

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Not everybody was super sick going there.

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Some were.

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Some people were just coming from Europe to go for their annual or maybe every three years they went and they did panchakarma.

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And so I got to learn panchakarma there, and at, like, the highest end, 'cause they had all the best things and I learned how to make the herbal decoctions and all that.

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So they were all great internships.

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Each one of them taught me a little something different, but I loved the, um, kinda like the emergency room mentality of a lot of the, the urban clinics that I was at, where you just would see 30 people a day.

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Right, right, and you really get to see, like, all manner of different things walk in the door.

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100%, exactly.

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Right.

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Yes.

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Yeah, yeah.

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Well, that makes sense why when I read your book or listen to your podcast, I hear you recommending so many things for your cases where I'm like, "Oh, that's so Ayurveda."

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Yeah.

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You know, you talk about sort of like a 10:00 PM bedtime, which is something we talk about on this podcast all the time.

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You talk about individualized medicine, sort of how each person has a body type.

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You talk about what you absorb being more important than what you eat, which to me feels like kind of a duh, of course, at, at this point.

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But, uh, in the health conversation, I think a lot of people are focused on eating this thing and taking this supplement, and then there's like the protein conversation right now in women in perimenopause, menopause.

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Everyone's sort of freaking out about protein.

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Yeah.

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You know, and they're asking, what's the Ayurvedic take on it? I'm like, "Well, are you digesting all that protein?" That's right.

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Right? Ayurveda would never recommend a gram per pound of body weight.

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Like, that is just not an Ayurvedic thing.

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But also, I understand that if your goal is just complete body transformation for a season of your life, that that might be the season you're in while you're trying to do that, but that's certainly not a great long-term perspective.

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And so I try to share with people there's short-term ideologies, but let's not lose sight of the long term, um, because yes, protein is an important macronutrient in your body, but not more important than your fats or your carbohydrates, right? Right.

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Carbohydrates sort of always go through different seasons as well, where they're demonized and then they're kinda brought back, and I'm like, "Well, they're always the same."

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It's just like we view them differently, right? Right, right.

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It's not the carbohydrate's fault.

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That's...

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Exactly.

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They didn't do anything wrong.

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Yep.

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Although it could be the processing.

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Of the kapha side 100%.

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Oh, I completely agree with you.

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In the endomorphic kapha body type isn't going to do as well with starchy carbohydrates.

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They still need them, but, um, that's more of a calming cortisol levels, vata based body type.

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And so, and then of course the more output, the more input you can get.

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So it is always balancing, and that's why it...

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You know, I understand the game, and people are just out there marketing their diet plan, but whenever you say this one thing is for everyone, well, you're gonna be wrong at least two-thirds of the time, right? And so when it's good for probably like a third of people.

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That, that's about it.

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That's a good way to look at it.

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Yeah.

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So as you, you're, you know, you're coming out this body of work Personomics, where you're really bringing to the forefront this idea of personalized medicine.

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I think how you arrived at this information is through your practice, through your clinical work, uh, but how are you out there in the world trying to explain the importance of personalization i- in a, you know, a real type format, like, like a short version? For sure.

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So when I, finished my degree, I was doing my internships.

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I worked at another practice for about six months to a year as I was just studying for my boards, did that, and then I opened a second practice in Boston which was, essentially a, a functional medicine integrative clinic.

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And we were, at our peak, we were doing 20,000 one-on-one appointments a year there, so massive amount of clinical data, and we just got to see people from all walks of...

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People would fly in from Chicago, from wherever to Boston, and it was amazing.

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And then what happened was my podcast came out in 2016.

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We started to get more virtual based appointments.

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Then my book came out my first book, 2018, The Rain Barrel Effect, and then we got more virtual appointments.

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And so what we had to figure out was how do we ship labs and protocols all over the world? And so that is what we did by 2019, and from there that's our current practice today, which we just call Equal Life, which is a, it's an Ayurvedic thing as well.

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It's creating dynamic equilibrium in the body, so it's all about balance, meaning that the traditional naturopaths, the first ones in the 1800s, all they talked about was essentially bioregulatory medicine and, and whatever was off w- so basically if you had a deficiency, you brought it up.

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If you had a toxicity, too much of something, you lowered it, right? And so they water fasted people if needed, they brought them out in sunshine, they did, mineral baths.

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They did all sorts of different things, but only based on what it was that your body needed.

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So over that time, we've now done over 300,000 one-on-one appointments, more than 300,000 lab tests, and what I developed from that then was Personomics, meaning that everyone needs a good foundational program because we're all humans, but then after that if you wanna speed up the healing process like I did, you need to figure out what your exact deficiencies are- And your exact toxicities.

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One person's might be, oh, they have parasites, they have SIBO.

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Another person's might be they have heavy metals and mercury and aluminum.

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Okay, well, I had those my senior year of high school, and I didn't know that until I ran the lab test, because I was eating a can of tuna every single night with microwavable rice and cheap olive oil.

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Now, I was in college, I had no money.

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I was trying to do natural bodybuilding 'cause I wanted to fix the outside of my body 'cause I couldn't fix the inside.

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So I was like, "Oh, well, I'll feel better if I look better."

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Like, that's was my mentality.

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And you know what? It actually helped me get through a lot of those hard years, and 'cause I needed to focus on something other than the internal health, which wasn't improving.

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But all, uh, eating a can of tuna every single day is a lot of mercury, and so unfortunately, I had very high levels of mercury, and I had to, needed to lower those in order to heal as well.

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So Personomics, if you think about it, it's your biological blueprint.

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It's what your body needs.

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So my body versus your body, Cate, they need a lot of the same things foundational, but that last 20% to 30%, that's what makes all the difference, and that's what Personomics is all about, the study of you.

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Mm.

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And so the information's coming through the lab, work.

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In an ideal world, you're going to run not just blood work.

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Blood work is big now, right? 'Cause now you can get it any time you want and anywhere, not just through your PCP, which I think is great.

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We should democratize people's own health.

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You shouldn't have to ask your doctor if you can run your vitamin D3.

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Like, that's outlandish, because that's not part of standard blood work anymore.

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So the difference is blood work will show you a disease state, but it does not show you the underlying root cause.

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So what we run are the integrative health functional medicine labs that look at gut health, that look at cortisol throughout the day, that look at heavy metals, all the things that you really need to know that would cause your blood work to then be off.

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And so those are ideal, but if you can't, inside of Personomics, there are quizzes, self-assessments, because if you can't run the lab, I get it, okay, then here's what to do next if you have got, like, five or six plus yeses out of the dozen.

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Right, right.

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Kinda like how we do the dosha quiz in Ayurveda.

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Yes.

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Yeah.

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And it's funny, you sh- I always tell people, and I don't know if you feel the same way, you should always have your, you know, friend or family member or partner do your dosha assessment, not you, 'cause we always choose the things that we want to be.

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Right, right.

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I say the same.

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And also, I recommend that people look at, uh, their life, you know, whatever they can remember- Mm-hmm so that it's not just now.

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Absolutely.

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Because then, right, we're just answering, uh, w- to the imbalance that we're experiencing now.

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Prakriti versus vikriti, for sure.

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Yes, 100%.

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Yeah, right.

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Which I've, I heard you recently talking about s- kinda maybe the pitfalls of hormone testing and looking at hormones individually.

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You were talking about how, you know, it's not just the hormone.

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It's looking at- 100% you know, so you were saying if one person's blood work comes in with a certain number, well, what was that number for them, you know, 20 years ago? exactly.

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A lot of men might be at a, maybe it's a 680 for their testosterone, and so, well, doctor's like, "Well, we, we need to get you up to 1,000 for total testosterone."

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Okay, one was like, well, what's their free testosterone? Like, they might just convert really well to free testosterone, which is really all that matters.

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and they may have never been at 1,000 even when they were 18 years old.

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So now we're trying to get them to super physiological levels, which is not great for someone's body, to go beyond what is normal for you.

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And then for women, it's so important that you don't look at estrogen and progesterone in isolation.

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And if you're going to measure them, well, more women tend towards estrogen dominance, which is the feeling, um, especially during the luteal phase, they feel more bloated, retaining water, maybe some acne, maybe some oily skin, lower mood, trouble sleeping, et cetera.

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So when we look at that, we really need to measure levels during days 19, 20 or 21 of a 28-day cycle to see what's the estrogen to progesterone ratio, which is more important to look at that because they might produce in normal levels, per se, blood work, but their estrogen is still more dominant than progesterone, and they're gonna feel so much better helping to get that excess estrogen out of the body and then raising progesterone levels naturally, which oftentimes comes from lowering cortisol, which is why you should always measure your hormones with cortisol and DHEA, not just on, uh, in their own.

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So everything tells a story, and it's, we've talked about the very beginning of the conversation, everything is interconnected.

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Looking at one single metric is one of the worst things that you can do for your health.

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Absolutely.

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So to kinda break down this, everything you just said about the hormones, the cortisol, progesterone, estrogen, you, you've mentioned a case study in your Personomics book, you named Hillary.

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That's right.

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Who, who I think, is a perimenopause avatar.

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I think a lot of the listeners of this podcast can relate to this person.

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So would you talk us through that case as a way to kinda help women understand, like, this grouping of symptoms and how you're viewing it? Yeah, so Hillary is like a lot of my clients that I work with even currently.

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So Trying to do it all: raise a family, busy entrepreneur, and simply feeling the effects of that now that there's some hormonal decline.

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So the brain fog, the exhaustion, feeling worse post-exercise, caffeine not even really helping anymore, the crashes mid-afternoon, bloating, brain fog, et cetera.

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So low mood, low energy, low libido, low endurance.

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That's a lot of the women that I'm working with.

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And so what we have to look at is we say, "Oh, well let's just use hormone replacement therapy."

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That's not my go-to, and the reason is that it is masking then most likely what is going on that was going on with Hillary.

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So when women are starting to enter perimenopause, which is really a 10-year period from anywhere from 40 to 50 or 45 to 55, it just depends on kind of when your cycle is eventually going to end.

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Part of that's genetic, um, but you can measure that too with your, uh, luteinizing hormone, follicular, or follicle-stimulating hormone, and then your AMH, anti-Müllerian hormone.

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And those will tell you how close you are to actually getting to menopause.

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But anyway, when we looked at Hillary's case, we said, okay, when we look at her cortisol levels, besides her estrogen and progesterone, her cortisol was very low in the morning.

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And so when you don't produce enough cortisol, there's not enough get up and go, and you're going to have brain fog-based issues after years of chronic stress.

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While her thyroid wasn't above a 5.0

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for TSH, which means no need to give her levothyroxine or medication, but it was not optimal, right? And so since it wasn't optimal, we had to optimize that thyroid.

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And then the worst part was her cortisol was elevated at night.

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And so elevated cortisol in the evening leads to then less deep sleep, which we should get at least 75 to 90 minutes, and less REM sleep, at least two hours a night, to rejuvenate both the body and the mind.

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So now every day is accumulated sleep debt and stress 'cause she wakes up the next morning not being fully recovered but has to push through her day.

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And so what we did was we said, "Okay, you're working out five days a week.

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Four or five days a week now doing HIIT-based workouts for body transformation.

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I totally get it.

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We need a 12 to 16-week season where we're gonna take that down.

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We're gonna focus more on walking, telling the sympathetic nervous system, so the, or the nervous system, that it needs to be in more of a safe state, calm state, so we can lower cortisol in the evening.

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That will then allow it to rise in the morning, and we can replenish the hormones as well, uh, with herbals right now."

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So there's great, Ayurvedic herbs, uh, that boost phytoestrogen in the body and/or progesterone.

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but remember, just lowering cortisol at the appropriate times, like in the evening, will increase progesterone on its own, and so that was a big, game changer for Hillary and many of the women that we work with in our practice.

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Yeah.

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I often talk about how lowering cortisol balances progesterone by, by sort of saying there's only so much food on the plate- Mm for your body to produce these hormones.

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And so it's, it's like the, the cortisol steals- From the progesterone.

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Would you agree with that analogy? Yeah, absolutely.

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People have tried to disprove that over and over.

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Mm-hmm.

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I, I probably have 30,000 lab tests that would say otherwise.

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So- Mm-hmm you fix cortisol, especially in the evening, and you will watch progesterone, rebound.

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and we, we do that in women that are not able to get pregnant, all the time.

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So one of the main reasons for infertility nowadays, sure, you could say heavy metals, you could say a lot of other things.

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I'm not gonna disagree with you.

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Those cause inflammation in the body and they cause more stress, but it is usually more chronic-based stress and elevated cortisol, that does not allow progesterone to get to the levels needed in order to conceive.

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Right, and then we end up seeing the signs of estrogen dominance.

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absolutely correct.

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Yeah.

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Which really doesn't have anything to do with a person creating too much estrogen.

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That's right.

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Alm- Right eight out of 10 cases, maybe even nine, estrogen levels are normal.

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It's progesterone that's too low.

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Right.

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Absolutely.

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Well, that, thank you so much for fleshing that out for us.

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That makes so much sense.

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I really appreciate that, and, I'm gearing up in this conversation to be the perimenopause case study, as this conversation started with, you know, your team reaching out saying, "You know, how we...

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We're doing this cool thing, you know, would you like to run the minerals and metals test and then do a podcast where we talk about your results?" I was like, ooh, I know that everybody's gonna want to hear about Kate's results, for sure.

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But also, Dr.

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Cabral, I had the first thing ever show up on my, just my regular PCP panel last fall, which was low alkaline phosphate.

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Hmm.

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And I had never had anything in the red, you know, ever.

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And so it's, it has turned my attention towards the blood work conversation- Yes more in a way that I didn't really think about it, you know, previously, and realizing that there probably are some deficiencies going on.

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And it was, it was so interesting because my primary care, I said, "Oh my gosh, what's this red thing about?" You know, the alkaline phosphate.

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And she said, "It's just, like, you, you just need more calories."

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I was like re- does that No, I don't, that doesn't track for me Yeah And then I talked to a friend, a functional medicine practitioner who has been on this podcast in the past, and she was like, For me, it's always low zinc.

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Every time I see that number, it's always low zinc."

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And so I started eating oysters and sunflower seeds, you know, and like getting on the zinc train a little bit.

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And it's, I think it's- It is.

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Like 70% of the time it is low zinc, yes Yeah, yeah.

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Which also, I mean, because of all the COVID years, I do supplement zinc a lot- Mm like when I travel and in the winter.

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And so we'll, we'll hear your, your take on all this, I'm sure.

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But- Yeah, we should see your lab test.

305
00:26:58,102.1002157 --> 00:26:59,152.1002157
Yeah It shows that.

306
00:26:59,222.1032157 --> 00:26:59,402.1032157
Yes.

307
00:26:59,422.1002157 --> 00:27:00,312.1022157
Yeah, yeah.

308
00:27:00,372.1012157 --> 00:27:01,122.0992157
Yeah, that's cool.

309
00:27:01,545.435549 --> 00:27:03,635.436549
so tell me why minerals and metals.

310
00:27:03,645.433549 --> 00:27:07,925.436549
Like why is that a good starting place? Yeah, this is one of the most approachable labs.

311
00:27:07,975.435549 --> 00:27:13,175.435549
So we have something called the Big Five Labs that in an ideal world, everyone would run those.

312
00:27:13,195.433549 --> 00:27:15,445.434549
In an ideal world, insurance would cover all of them.

313
00:27:15,445.434549 --> 00:27:16,475.433549
Like that, that's the goal.

314
00:27:16,485.433549 --> 00:27:16,515.433549
Right.

315
00:27:16,815.435549 --> 00:27:22,575.434549
And the Big Five looks at everything from your mineral levels, your vitamin levels, your gut health, heavy metals.

316
00:27:22,575.434549 --> 00:27:25,545.432549
It looks at omega-3 to omega-6 inflammation score.

317
00:27:25,905.432549 --> 00:27:29,65.431549
Um, it looks at candida overgrowth, and it looks at food sensitivity.

318
00:27:29,65.435549 --> 00:27:31,775.437549
So it's like, it's a, it looks at all the hormones as well that we were talking about.

319
00:27:32,75.430549 --> 00:27:33,455.431549
So it's a complete picture.

320
00:27:33,655.432549 --> 00:27:42,195.436549
The minerals and metals test is one of those that looks at your stress levels through the electrolyte status, it looks at your mineral levels, and it looks at your heavy metals.

321
00:27:42,415.434549 --> 00:27:45,305.437549
And it's just a couple of snips of hair, which is protein.

322
00:27:45,655.432549 --> 00:27:48,855.436549
Now, a lot of people say, "Well, you know, I don't know if I believe in the whole hair thing."

323
00:27:49,145.430549 --> 00:27:50,285.435549
It's been around 50 years.

324
00:27:50,515.435549 --> 00:27:51,505.434549
NASA uses it.

325
00:27:51,505.434549 --> 00:27:55,645.432549
They use it for heavy metal testing in pregnancy and with autism.

326
00:27:55,645.433549 --> 00:27:58,295.435549
They use it for, uh, all sorts of different drug testing.

327
00:27:58,595.437549 --> 00:28:00,715.437549
It's, it's a very viable way to test.

328
00:28:00,915.437549 --> 00:28:02,345.438549
And again, it's just looking at a tissue.

329
00:28:02,405.435549 --> 00:28:05,35.436549
It's looking at protein, and it's what your body has excreted.

330
00:28:05,125.436549 --> 00:28:05,955.435549
That's what we're looking at.

331
00:28:06,215.432549 --> 00:28:10,745.434549
You want about a half an inch to an inch and a half maximum from anywhere in the back of the head.

332
00:28:10,785.432549 --> 00:28:12,125.437549
Very simple to do the test.

333
00:28:12,415.437549 --> 00:28:18,645.431549
And it gives you, um, every half inch is about 30 days of data, and so if we do an inch and a half, it's 90 days of data.

334
00:28:18,685.434549 --> 00:28:20,345.432549
And so that's really what we're looking at.

335
00:28:20,595.437549 --> 00:28:29,865.427549
Great first place to start, and it was, uh, one of the first places I started along with the stress, mood, and metabolism test that gives you your cortisol levels, your hormones, your thyroid, vitamin D, et cetera.

336
00:28:31,482.7945325 --> 00:28:40,422.7945325
If your skin has been feeling dry, dull, or like it constantly needs more product but never feels quite nourished, there is an Ayurvedic approach worth trying.

337
00:28:40,782.7945325 --> 00:28:44,522.7945325
Something I've been loving lately is Beauty Balm from Banyan Botanicals.

338
00:28:44,843.5853435 --> 00:28:50,223.5853435
Glow starts with how you nourish your skin, and this balm is all about deep, lasting moisture and care.

339
00:28:50,435.6221409 --> 00:29:03,209.4533985
It's made with nourishing ghee, shatavari, and a subtle rose geranium scent, creating this rich, soothing blend that helps soften skin, support hydration, and promote that healthy, natural glow.

340
00:29:03,530.4533985 --> 00:29:06,30.4533985
What I love most is how versatile it is.

341
00:29:06,510.4533985 --> 00:29:11,589.4533985
One balm, every dry spot, face, hands, lips, cuticles, elbows, knees.

342
00:29:11,819.5384676 --> 00:29:12,998.5384676
Beauty Balm does it all.

343
00:29:13,298.5384676 --> 00:29:18,258.5384676
A little goes a long way, and it leaves your skin feeling soft, supple, and genuinely cared for.

344
00:29:18,501.3401702 --> 00:29:24,861.3401702
Like everything from Banyan Botanicals, it's made with high-quality ingredients and rooted in the wisdom of Ayurveda.

345
00:29:25,122.8195965 --> 00:29:32,830.9727548
So if you're looking for one simple product to support glowing, hydrated skin wherever you need it, try Banyan Botanicals Beauty Balm.

346
00:29:32,890.9727548 --> 00:29:36,890.9727548
You can find it at banyanbotanicals.com/kate,

347
00:29:36,970.9727548 --> 00:29:38,530.9727548
and I'll link it in the show notes.

348
00:29:39,942.8024827 --> 00:29:48,522.8024827
We spend so much time thinking about wellness, what we eat, how we sleep, how we manage stress, but oral health is an important part of this bigger picture.

349
00:29:48,982.8024827 --> 00:29:52,62.8024827
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350
00:29:52,122.8024827 --> 00:29:52,783.8024827
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351
00:29:53,323.8024827 --> 00:29:53,562.8024827
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352
00:29:53,622.8024827 --> 00:30:05,342.8024827
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353
00:30:05,602.8024827 --> 00:30:09,682.8024827
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354
00:30:10,162.8024827 --> 00:30:18,922.8024827
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355
00:30:19,322.8024827 --> 00:30:20,582.8024827
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356
00:30:20,642.8024827 --> 00:30:32,242.8024827
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357
00:30:32,622.8024827 --> 00:30:40,322.8024827
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358
00:30:40,522.8024827 --> 00:30:44,735.3846358
New customers get 15% off their purchase All right.

359
00:30:44,735.3976358 --> 00:30:46,329.3904358
Well, so should we get to it? Yeah, let's.

360
00:30:46,329.3904358 --> 00:30:57,295.3826358
For those of you who, uh, have access to the video, we're gonna do a screen share of the test results so you can see, and those of you who are just listening, we'll make sure you can follow along.

361
00:30:58,715.3826358 --> 00:30:59,125.3906358
All right.

362
00:30:59,125.3906358 --> 00:31:01,45.3936358
Can you see my screen now? Yes.

363
00:31:01,515.3856358 --> 00:31:02,195.3856358
Perfect.

364
00:31:03,345.3906358 --> 00:31:21,755.3906358
So I just brought up your minerals and metals test, and so like a lot of advanced even blood work, it'll show red on both ends, which means out of range, yellowish orange, which shows low normal or high normal, and then the green zone is the optimal zone.

365
00:31:22,275.3896358 --> 00:31:25,585.3906358
But just like your body, everything is connected.

366
00:31:25,585.3906358 --> 00:31:32,255.3916358
So the amazing thing about when you look at, uh, bioregulatory medicine, TCM, et cetera, everything pulls on everything.

367
00:31:32,295.3916358 --> 00:31:40,565.3906358
It balances, and so when we look at this lab test, we're gonna go through not just the minerals or metals themselves, but actually the ratios.

368
00:31:40,785.3896358 --> 00:31:45,915.3906358
So the most important part of this lab test to really understand is the electrolyte minerals.

369
00:31:46,175.3886358 --> 00:31:53,195.3886358
This does not mean that a human is taking in too much calcium or too much magnesium or too much sodium or too much potassium, or even too little.

370
00:31:53,745.3886358 --> 00:32:05,585.3866358
What it really looks at is the HPA access response, the hypothalamus pituitary adrenal response, and what that means is how much stress are you producing in fight or flight.

371
00:32:06,135.3876358 --> 00:32:09,795.3896358
And so if all of them are high, that's the alarm stage of stress.

372
00:32:09,815.3886358 --> 00:32:12,935.3916358
Very high levels of stress, body's going to burn out.

373
00:32:12,935.3916358 --> 00:32:13,705.3876358
Like, that's just...

374
00:32:13,705.3876358 --> 00:32:15,215.3866358
You can only elevate for that long.

375
00:32:15,785.3896358 --> 00:32:23,335.3886358
For low, where I was, which is the body's completely exhausted and wiped out, just wiped out, need to rebuild.

376
00:32:23,995.3886358 --> 00:32:27,175.3906358
Um, your pattern is a little bit different.

377
00:32:27,495.3886358 --> 00:32:32,635.3886358
So we often see elevated calcium and magnesium, but low sodium potassium.

378
00:32:32,965.3896358 --> 00:32:37,175.3906358
That shows really high stress, but poor body response.

379
00:32:37,585.3846358 --> 00:32:37,645.3866358
Mm-hmm.

380
00:32:37,655.3926358 --> 00:32:48,645.3826358
So think of sodium and potassium as the adrenal response, and to put this in more kind of modern terms, the adrenals help to produce a...

381
00:32:49,355.3816358 --> 00:32:57,825.3836358
Well, they produce cortisol, but they also produce something called norepinephrine, an excitatory neurotransmitter, and they produce another thing called aldosterone.

382
00:32:58,395.3826358 --> 00:33:01,895.3806358
Aldosterone controls sodium and potassium in the body.

383
00:33:02,465.3826358 --> 00:33:06,375.3856358
It really helps to increase blood pressure for fight or flight, uh, and much more.

384
00:33:06,575.3756358 --> 00:33:10,895.3766358
So when we look at yours, you have sodium and potassium elevated.

385
00:33:11,15.3776358 --> 00:33:11,985.3886358
I don't see this as often.

386
00:33:11,995.3886358 --> 00:33:20,255.3816358
I still see it, probably maybe one out of 10 times, and calcium and, uh, magnesium are in fairly normal zones with calcium a little bit lower.

387
00:33:20,705.3806358 --> 00:33:21,835.3766358
Here's the interesting thing.

388
00:33:22,125.3786358 --> 00:33:26,705.3816358
It shows that Kate's body is a...

389
00:33:26,725.3846358 --> 00:33:32,495.3826358
Well, we-- this is more of a high achiever, Pitta-based mindset state.

390
00:33:32,885.3876358 --> 00:33:36,835.3786358
So this is someone who's getting after it on a daily basis.

391
00:33:37,25.3876358 --> 00:33:42,625.3946358
When they are working, they're probably fully immersed, and they are, you know, in it to win it.

392
00:33:42,915.3906358 --> 00:33:45,755.3866358
Again, we've never- Yeah met before, but that's what this shows.

393
00:33:45,985.3976358 --> 00:34:06,837.3956358
But it also shows that even though there is this stress state probably during the day- It is not exaggerated, and the body is handling it totally fine because if it wasn't, calcium and magnesium would be elevated as well because you would be breaking down tissue and bone from your body in order to elevate that calcium magnesium level.

394
00:34:06,867.3946358 --> 00:34:08,937.3956358
Does that make sense? That makes total sense.

395
00:34:08,937.3956358 --> 00:34:10,797.3946358
Yeah, I, yes, completely.

396
00:34:10,827.3946358 --> 00:34:14,537.3946358
This is so fun because I'm like, "Yes, that makes sense."

397
00:34:14,547.3946358 --> 00:34:14,567.3946358
Yeah.

398
00:34:14,607.3936358 --> 00:34:24,287.3946358
Um, and it's a question that I've had, especially kind of getting deeper into perimenopause, I can tell that I am not managing stress as well, and I work harder at it.

399
00:34:24,887.3946358 --> 00:34:30,767.3926358
You know? Like, like to- like toning it down when I start to feel like I'm, going through the roof.

400
00:34:30,977.3926358 --> 00:34:32,397.3926358
You know? 100%.

401
00:34:32,397.3926358 --> 00:34:38,74.0573025
And it, it, seems that with these levels, it'd be hard to achieve this if you weren't, though, sleeping well.

402
00:34:38,84.0563025 --> 00:34:43,670.0593025
Do you sleep well at night? Uh, it feels like my job- Okay in the past couple years.

403
00:34:43,690.0593025 --> 00:34:47,245.3636358
It feels like my job, but it's like it is a number one priority.

404
00:34:47,255.3636358 --> 00:34:47,285.3626358
Mm-hmm.

405
00:34:47,295.3636358 --> 00:34:57,645.3626358
So I wouldn't, uh, say that it's always great, but I, I prioritize it, and I'm not, like, getting up earlier than I should be or staying up late and that sort of thing.

406
00:34:57,645.3626358 --> 00:34:58,725.3636358
I have a pretty good rhythm.

407
00:34:59,320.0593025 --> 00:34:59,565.3626358
Yeah.

408
00:34:59,565.3626358 --> 00:35:02,5.3636358
That's, that's important just to be able to maintain this.

409
00:35:02,405.3636358 --> 00:35:05,985.3636358
The, the next way would be, what I call the three anchors during the day.

410
00:35:06,35.3626358 --> 00:35:07,205.3626358
Easing into the morning.

411
00:35:07,875.3626358 --> 00:35:08,155.3626358
Yeah.

412
00:35:08,235.3636358 --> 00:35:18,325.3636358
Uh, at lunch, switching off for 30 minutes, going for a walk or breathwork or lying down for a 30-minute nap, whatever it might be, but, like, non-sleep deep rest.

413
00:35:18,735.3636358 --> 00:35:25,455.3606358
And then end of the day, how do you end the day? How do you cool down? What's the wind-down routine, would be very helpful.

414
00:35:25,465.3616358 --> 00:35:27,665.3636358
It doesn't show that your body needs a lot more magnesium.

415
00:35:27,705.3636358 --> 00:35:29,565.3616358
I'm assuming you're taking probably some right now.

416
00:35:29,885.3636358 --> 00:35:33,855.3606358
What it most likely needs more of is w- we use a product called Adrenal Soothe.

417
00:35:34,175.3606358 --> 00:35:39,205.3656358
It contains ashwagandha at 600 milligrams, phosphatidylserine, and it contains L-theanine.

418
00:35:39,445.3636358 --> 00:35:41,695.3656358
That will help bring that stress response down.

419
00:35:42,5.3656358 --> 00:35:46,325.3636358
You might try one at lunch, two at dinner, and those herbs can be really calming.

420
00:35:46,515.3636358 --> 00:35:53,855.3676358
And then if you find yourself not able to get to sleep or stay asleep, a little bit of melatonin knocks the cortisol down.

421
00:35:53,875.3636358 --> 00:35:56,775.3606358
Not mega dosage, 'cause we're not a mega dosage, individual.

422
00:35:57,135.3586358 --> 00:36:05,515.3596358
And even doing that for two to three weeks, can help reset that, just basically telling the body by 9:30, 10:00 at night, "Hey, it's time to switch off."

423
00:36:05,765.3636358 --> 00:36:14,5.3646358
'Cause sometimes it's hard with the Pitta-based mindset to turn off the dopamine and the norepinephrine, um, and to say, "No, okay, let's save that for tomorrow."

424
00:36:14,5.3646358 --> 00:36:17,295.3576358
So typically, write things down in a journal, get them off of your mind.

425
00:36:17,605.3596358 --> 00:36:18,875.3596358
Follow 3-2-1 formula.

426
00:36:18,875.3646358 --> 00:36:23,555.3616358
At least three hours before bed, no food; two hours before bed, really no liquids; one hour before bed, no blue light.

427
00:36:23,885.3586358 --> 00:36:25,495.3646358
And all of these things can be really helpful.

428
00:36:26,485.3646358 --> 00:36:31,885.3596358
Yes, and those are all things that I do, which probably explains what we're seeing on the labs.

429
00:36:32,425.3596358 --> 00:36:32,655.3596358
Yeah.

430
00:36:33,25.3586358 --> 00:36:33,307.3598358
Yeah, absolutely.

431
00:36:33,307.3598358 --> 00:36:33,449.3610358
Yeah.

432
00:36:33,449.3610358 --> 00:36:35,65.3606358
And, and- Yeah and it looks good overall.

433
00:36:35,85.3636358 --> 00:36:45,995.3586358
Like I said, I still wanna bring down the, uh, you know, the doubles that we're looking at for all of these, 'cause it is a l- good amount of stress on the body- Mm-hmm especially if you're doing intense workouts on top of that.

434
00:36:45,995.3596358 --> 00:36:50,675.3626358
I don't know if you are, but then this is, you know, it's really pushing the body to a higher limit.

435
00:36:51,175.3676358 --> 00:36:55,715.3676358
Yeah, yeah, which i- it does give me pause, because I don't really push.

436
00:36:56,65.3666358 --> 00:37:00,785.3586358
I, I did for a long time, but the past couple years I've been purposely taking it easier.

437
00:37:00,805.3626358 --> 00:37:05,555.3616358
I mean, I work out, and I'm, I do a lot of moving, but it's not, um, high impact.

438
00:37:06,830.0593025 --> 00:37:14,213.3916358
You can explain some of this with, the high-intensity exercise, but it's usually mental state.

439
00:37:14,283.3926358 --> 00:37:18,323.3916358
Meaning like, 'cause you have to be in this state for a good amount of time, not just a 30-minute workout.

440
00:37:18,743.3926358 --> 00:37:22,633.3916358
And so that is more what we're looking at, so it's trying to just calm the body.

441
00:37:22,653.3926358 --> 00:37:24,483.3916358
Binaural beats are also very helpful.

442
00:37:24,493.3916358 --> 00:37:26,343.3926358
Breathwork is, of course, really the best.

443
00:37:26,723.3926358 --> 00:37:27,603.3916358
Um, so yeah.

444
00:37:27,923.3916358 --> 00:37:28,203.3916358
Yeah.

445
00:37:28,443.3916358 --> 00:37:29,570.0883025
All those are- Yeah great things.

446
00:37:29,573.3916358 --> 00:37:30,593.3926358
Of course, yoga, et cetera.

447
00:37:30,603.3916358 --> 00:37:30,623.3916358
Yeah.

448
00:37:31,143.3916358 --> 00:37:37,993.3926358
now when we move into the minerals, so the minerals are actually your mineral levels, so that's what we look at.

449
00:37:38,533.3906358 --> 00:37:43,3.3926358
And it's iron, copper, manganese, zinc, chromium, selenium, and phosphorus.

450
00:37:43,13.3906358 --> 00:37:43,983.3926358
So we can talk about those.

451
00:37:44,383.3926358 --> 00:37:46,583.3916358
Iron we actually always want to be low.

452
00:37:47,133.3926358 --> 00:37:52,853.3906358
The reason we run it is because if it is elevated, we always have people run their blood work.

453
00:37:52,873.3906358 --> 00:38:02,743.3936358
We have them run their ferritin, total iron-binding capacity, and iron saturation rate, because it can be a giveaway that there is what is called, um, hemochromatosis, too much iron in the body.

454
00:38:03,93.3946358 --> 00:38:07,483.3916358
And we find this a number of times, probably like three or four times out of 100, and it's a serious condition.

455
00:38:07,593.3946358 --> 00:38:09,83.3926358
Creates a lot of oxidative stress.

456
00:38:09,83.3966358 --> 00:38:09,943.3926358
It's quite dangerous.

457
00:38:10,283.3936358 --> 00:38:15,363.3946358
And so the best way to lower it is to give blood, and just having your blood taken is giving blood.

458
00:38:15,413.3906358 --> 00:38:16,233.3936358
That's, that's a way.

459
00:38:16,513.3966358 --> 00:38:25,283.3896358
Um, it's usually not gonna be the case for, uh, women who have their cycle, but it is important for all men and post-menopausal women.

460
00:38:25,433.3946358 --> 00:38:26,273.3956358
So it's an important one to run.

461
00:38:26,873.3896358 --> 00:38:27,353.3896358
Mm-hmm.

462
00:38:27,403.3966358 --> 00:38:29,243.3966358
We saw that on my husband's, blood work.

463
00:38:29,483.3906358 --> 00:38:30,43.3956358
Oh, you did? Yeah.

464
00:38:30,43.3956358 --> 00:38:30,233.3956358
Yeah.

465
00:38:30,233.3956358 --> 00:38:30,283.3906358
Yes.

466
00:38:30,413.3906358 --> 00:38:32,53.3936358
So that's like one of those three out of 100.

467
00:38:32,383.3926358 --> 00:38:32,673.3926358
Yeah.

468
00:38:32,673.3926358 --> 00:38:33,543.3926358
And it's, it's great to be able to say.

469
00:38:33,573.3946358 --> 00:38:40,293.3946358
Now, it's not always directly correlated with blood, but more times than not it is, and so it's a, it's a important one to look at.

470
00:38:41,163.3906358 --> 00:38:44,713.3966358
So the first one I wanna jump to is your, copper to zinc ratio.

471
00:38:44,833.4016358 --> 00:38:51,373.3966358
So basically, I didn't mention at the beginning, but calcium and magnesium are partners, sodium and potassium are partners, and they have their own ratio to be in.

472
00:38:51,983.3956358 --> 00:38:56,703.3976358
Zinc and copper are also partners, and they should be anywhere from a 10 to 15 to one ratio.

473
00:38:57,183.3996358 --> 00:38:59,623.3966358
So your zinc is a 54.

474
00:39:00,53.3946358 --> 00:39:03,343.3986358
Ideal range is up to 24, 25, so it's basically double.

475
00:39:03,843.3956358 --> 00:39:05,800.0683025
Your copper, we really want it at 1.5,

476
00:39:05,800.0683025 --> 00:39:07,223.4016358
and you're a 1.3,

477
00:39:07,263.4016358 --> 00:39:09,313.3996358
so you're almost there for copper, but a little lower.

478
00:39:09,633.3966358 --> 00:39:16,863.4016358
Why would copper be lower than zinc? Well, someone who's taking more zinc without copper is going to push down the other.

479
00:39:17,363.3996358 --> 00:39:26,163.4016358
So if we want to, ever wanna lower calcium, we take in more magnesium, right? If we ever wanna lower more sodium, we take in more potassium.

480
00:39:26,163.4016358 --> 00:39:29,343.4036358
If we ever wanna lower zinc, we would take in more copper.

481
00:39:29,743.4046358 --> 00:39:31,23.4016358
Does that make sense? Yes.

482
00:39:31,173.3976358 --> 00:39:31,553.3946358
Mm-hmm.

483
00:39:31,553.3946358 --> 00:39:32,373.3926358
So it's like a scale.

484
00:39:32,413.4026358 --> 00:39:37,253.3926358
It's like a teeter-totter, and you push down harder on one side to push down the other, 'cause they compete for absorption as well.

485
00:39:37,263.3936358 --> 00:39:37,283.4036358
Mm-hmm.

486
00:39:37,653.3936358 --> 00:39:41,513.3986358
The minerals are a little bit different because they're based on the autonomic nervous system.

487
00:39:41,803.4026358 --> 00:39:49,83.3916358
So if the sympathetic nervous system needs to push harder for fight or flight, it will increase sodium and calcium.

488
00:39:49,783.3986358 --> 00:39:54,553.3946358
If we wanna calm that, we give more magnesium and potassium as well.

489
00:39:55,133.4046358 --> 00:39:57,253.3936358
Magnesium is a brake on the sympathetic nervous system.

490
00:39:57,453.3966358 --> 00:40:00,653.3936358
Potassium is gas for the parasympathetic nervous system, which is the rest and relax.

491
00:40:02,27.4006358 --> 00:40:02,667.4006358
Mm-hmm.

492
00:40:02,860.0883025 --> 00:40:03,277.4006358
All right.

493
00:40:03,287.4006358 --> 00:40:09,187.4006358
So how much, zinc are you taking on a daily basis would you say? I go in and out of it honestly.

494
00:40:09,187.4006358 --> 00:40:15,307.4006358
I have, I have a product, um, New Chapter, that's a zinc, but it does also have copper in it.

495
00:40:15,457.4006358 --> 00:40:27,394.0656358
and it's- Mm-hmm more like if I'm exposed, like I recently was at a teaching gig where everyone got COVID, and so around that time- Mm-hmm I'll hit, I'll hit the zinc for, oh, maybe five days, something like that.

496
00:40:27,734.0666358 --> 00:40:29,504.0666358
And then in the winter- Well, that's, yeah, that's not that long.

497
00:40:29,504.0666358 --> 00:40:29,784.0656358
Yeah.

498
00:40:29,784.0656358 --> 00:40:29,994.0656358
Yeah.

499
00:40:29,994.0666358 --> 00:40:32,504.0656358
No, it's, it's not a ton to be honest.

500
00:40:32,544.0656358 --> 00:40:40,604.0636358
I'm not doing it regularly n- unless I'm exposed to something, which maybe this was around the ti- I think this was before that, COVID thing.

501
00:40:40,614.0626358 --> 00:40:43,604.0656358
So I'm not taking a ton of it.

502
00:40:43,604.0656358 --> 00:40:46,794.0656358
I would say, mm, a couple times a month maybe.

503
00:40:46,796.7533025 --> 00:40:48,234.0626358
I wonder if it's in another product.

504
00:40:48,284.0646358 --> 00:40:54,824.0636358
We usually don't see levels of around a 54- Yeah unless you're supplementing with really well over 50 milligrams a day.

505
00:40:54,824.0656358 --> 00:40:59,884.0636358
That would include lozenges or immune boosters and other supplements as well, multivitamin.

506
00:40:59,884.0636358 --> 00:41:06,110.7303025
Right, 'cause I use the zinc lozenge when I, when I teach- Mm-hmm and when I'm exposed, like when I'm on flights and things.

507
00:41:06,110.7313025 --> 00:41:08,750.7273025
But again, it's noth- none of this is something that's happening every day.

508
00:41:09,150.7323025 --> 00:41:09,440.7323025
Yeah.

509
00:41:09,700.7273025 --> 00:41:10,70.7273025
Yeah.

510
00:41:10,80.7323025 --> 00:41:10,240.7323025
So.

511
00:41:10,240.7323025 --> 00:41:13,210.7273025
Well, just not taking zinc will allow that to fall.

512
00:41:13,640.7303025 --> 00:41:13,660.7303025
Yeah.

513
00:41:13,670.7293025 --> 00:41:26,430.7303025
Uh, but we still, I mean, I would absolutely recommend a good daily activated multivitamin, or we use the Daily Nutritional Support, which is a 15 to one ratio of zinc to copper, because that's 100% of what you need for the day.

514
00:41:26,430.7313025 --> 00:41:30,640.7313025
It's not more than that, but at least you get also that one milligram of copper.

515
00:41:30,940.7333025 --> 00:41:40,240.7333025
Why copper's important, now you don't want too much copper, you don't want more copper than zinc in terms of ratio 'cause that could affect allergies and ADHD and a lot of other factors.

516
00:41:40,250.7303025 --> 00:41:42,740.7293025
So it's not like that we're trying to go overboard on those.

517
00:41:43,30.7293025 --> 00:41:50,320.7263025
But, um, copper's needed for your thyroid, it's needed for your mitochondria, so really important for energy and ATP production.

518
00:41:50,760.7303025 --> 00:41:52,120.7263025
needed for your hair, skin, nails.

519
00:41:52,120.7283025 --> 00:41:53,410.7283025
It helps with graying hair.

520
00:41:53,610.7263025 --> 00:41:56,10.7323025
So there's a lot that copper is very good for.

521
00:41:56,290.7263025 --> 00:41:58,760.7273025
So I, I wouldn't supplement with extra zinc right now.

522
00:41:58,760.7273025 --> 00:42:00,460.7303025
Now, five days is no big deal, honestly.

523
00:42:00,470.7263025 --> 00:42:00,850.7263025
Yeah.

524
00:42:00,850.7263025 --> 00:42:03,320.7283025
If you ever feel like you're getting sick, yeah, zinc is one of the best things you could take.

525
00:42:03,760.7273025 --> 00:42:04,60.7273025
Right.

526
00:42:04,60.7273025 --> 00:42:04,540.7263025
Um, yeah.

527
00:42:04,540.7263025 --> 00:42:05,20.7313025
So it's that.

528
00:42:05,690.7353025 --> 00:42:06,90.7353025
Mm.

529
00:42:06,633.4199691 --> 00:42:07,860.7233025
Manganese looks good.

530
00:42:07,860.7233025 --> 00:42:15,800.7273025
Chromium's a little low, but we always see it low unless someone's supplementing, because that and selenium are not really longer in the soil like they used to be.

531
00:42:16,350.7193025 --> 00:42:21,280.7223025
So unless you're eating a lot of nuts and seeds, like Brazil nut, et cetera, you're not gonna get a lot of selenium.

532
00:42:21,560.7263025 --> 00:42:23,350.7243025
Uh, and the nuts and seeds would help with the chromium.

533
00:42:23,650.7223025 --> 00:42:27,830.7223025
Um, but okay, like as long as your hemoglobin A1C is really below a 5.4,

534
00:42:27,840.7223025 --> 00:42:29,750.7213025
that's what we look for, then you're good there.

535
00:42:30,90.7253025 --> 00:42:35,590.7303025
And phosphorus is excellent, and phosphorus, if it was too high, that would show more bone and muscle tissue breakdown.

536
00:42:35,860.7293025 --> 00:42:40,630.7303025
That would make me a little bit more concerned about the higher elevated sodium potassium, but it's not.

537
00:42:40,650.7223025 --> 00:42:41,430.7243025
It's actually right in the middle.

538
00:42:41,430.7243025 --> 00:42:41,800.7223025
It's great.

539
00:42:42,80.7303025 --> 00:42:47,193.3999691
And that also usually means adequate protein intake Hmm.

540
00:42:47,273.3999691 --> 00:42:47,993.3999691
Oh, that's great.

541
00:42:48,83.3999691 --> 00:42:48,333.3999691
That's...

542
00:42:48,363.3999691 --> 00:42:49,793.3999691
I've been working on that for sure.

543
00:42:50,373.3999691 --> 00:42:51,133.3999691
So that looks good.

544
00:42:51,513.3999691 --> 00:42:56,143.3999691
Any questions there before we move on to your heavy metals? No, no, that's super interesting.

545
00:42:56,163.3999691 --> 00:43:00,173.3989691
I, I didn't realize that this could kind of give you a sense of how you're responding to stress.

546
00:43:00,203.3979691 --> 00:43:02,243.3989691
I find that information really helpful.

547
00:43:02,883.3979691 --> 00:43:13,603.3949691
Even if you don't run that stress metabolism test, which is all the sex hormones, all the cortisol, all the thyroid, blood sugar, vitamin D, this gives you a really good...

548
00:43:13,603.3969691 --> 00:43:16,233.3969691
It's like a barometer for what would be off.

549
00:43:16,333.3959691 --> 00:43:19,483.3959691
Like, it's a really good sense before you even look at your cortisol.

550
00:43:19,733.3959691 --> 00:43:28,283.3959691
So for you, I don't think you'd be really low cortisol probably any time during the day, maybe in the morning, but I, again, I just, I...

551
00:43:28,323.3959691 --> 00:43:35,113.3949691
We haven't talked more about kinda how your day looks and all of that, how you feel in the morning, but I bet your evening cortisol is elevated.

552
00:43:35,280.0646358 --> 00:43:39,960.0636358
if I just- Hmm had to make a guess on 30,000 plus, you know, labs that we've done, I would, I would've guessed that.

553
00:43:39,960.0636358 --> 00:43:41,10.0616358
But again, I don't like to guess.

554
00:43:41,10.0636358 --> 00:43:42,920.0636358
That's why we test, right? So that's what we look at.

555
00:43:43,330.0626358 --> 00:43:51,330.0606358
But at the same time, if you believe that, then okay, maybe you don't want a lab test, and you start using things like the Adrenal Soothe and keep taking your magnesium at dinner.

556
00:43:51,690.0636358 --> 00:43:57,90.0616358
Um, and then only if needed, you would use a little bit of that liquid melatonin, before bed- Mm-hmm which is non-groggy in the morning.

557
00:43:57,690.0666358 --> 00:43:57,970.0666358
Right.

558
00:43:58,210.0626358 --> 00:44:06,30.0626358
So here's something interesting for us to talk about because we see aluminum elevated quite often in our practice because aluminum is literally everywhere.

559
00:44:06,50.0596358 --> 00:44:13,280.0596358
So aluminum foil, antiperspirants, aluminum pans, aluminum spatulas, um, it's in the air, it's in tap water.

560
00:44:13,370.0596358 --> 00:44:18,90.0596358
So it's literally everywhere, right? But your mercury is borderline.

561
00:44:18,100.0546358 --> 00:44:25,360.0576358
It's still not high, just to let you know, but you have elevated lead, and that is something that we don't ever wanna see, right? Mm-hmm.

562
00:44:25,390.0556358 --> 00:44:28,970.0566358
So none of this, by the way, should be scary to anybody because everything is fixable.

563
00:44:29,280.0546358 --> 00:44:36,760.0596358
We're doing a heavy metal detox, but we actually need to figure out why is there lead because- Mm there should be no exposure to lead.

564
00:44:36,840.0606358 --> 00:44:40,160.0546358
Now, it's not gonna be zero 'cause there's lead in the soil, of course.

565
00:44:40,170.0546358 --> 00:44:41,403.3869691
There's lead, in nature.

566
00:44:41,423.3889691 --> 00:44:52,3.3969691
So when you eat spinach or you eat leafy greens, dark leafy greens, there's lead in them, right? So s- um, well, let me stop there and ask you if you have any idea where you might be exposed to lead.

567
00:44:53,303.3859691 --> 00:44:54,173.3919691
I do not.

568
00:44:54,883.3879691 --> 00:44:55,753.3909691
Nothing obvious.

569
00:44:56,413.3869691 --> 00:45:00,260.0606358
Do you take any, greens powders? No.

570
00:45:00,690.0566358 --> 00:45:00,900.0566358
Okay.

571
00:45:00,920.0526358 --> 00:45:04,420.0576358
Do you take any chocolate, uh, cacao? Um, a little bit.

572
00:45:04,810.0576358 --> 00:45:05,780.0576358
Not like- Not a lot.

573
00:45:05,980.0576358 --> 00:45:07,150.0576358
No, no.

574
00:45:07,210.0576358 --> 00:45:08,110.0576358
Not like daily.

575
00:45:08,440.0576358 --> 00:45:14,300.0576358
So those are two healthy things that we often see them in, and then the third is herbs that are contaminated.

576
00:45:14,680.0576358 --> 00:45:18,570.0576358
So a lot of herbs coming from overseas are contaminated.

577
00:45:18,930.0576358 --> 00:45:21,300.0566358
So again, I don't wanna scare people with that.

578
00:45:21,310.0576358 --> 00:45:28,100.0576358
All you have to do is just say, "Hey, does the company have third-party testing?" And you just wanna make sure that there's no lead in that.

579
00:45:28,280.0566358 --> 00:45:39,480.0566358
So lead really does come from nature, and unfortunately it's in a lot of things, and unless there is a purity label along with it, they could just be building up over the years.

580
00:45:39,670.0576358 --> 00:45:46,740.0566358
'Cause I know that you're obviously not eating lead paint or anything like that, so it's like where is this lead coming from? And we do, you know, we do wanna figure that out.

581
00:45:46,770.0566358 --> 00:45:48,610.0566358
That, that's one for us to kinda look at.

582
00:45:48,610.0566358 --> 00:45:48,940.0566358
Yeah.

583
00:45:49,130.0566358 --> 00:45:57,580.0556358
Check your water levels because it's, it's often in water, so if you're not using a reverse osmosis, now's a good time to switch to a reverse osmosis with just minerals added back.

584
00:45:58,20.0556358 --> 00:45:58,780.0586358
And that's what I would look at.

585
00:45:58,790.0566358 --> 00:46:01,0.0586358
And of course I would do a heavy metal detox.

586
00:46:01,90.0556358 --> 00:46:04,40.0556358
That's eight weeks, and it's gonna help to eliminate this from the body.

587
00:46:04,260.0576358 --> 00:46:07,420.0536358
I also recommend infrared sauna or sauna in general.

588
00:46:07,830.0566358 --> 00:46:19,630.0486358
Uh, we won't overdo it for you due to the elevated sodium potassium, and I would recommend taking an electrolyte drink in there with you, even if it's just the Ayurvedic version, which is sea salt or rock salt and lemon lime.

589
00:46:19,690.0496358 --> 00:46:20,270.0516358
You can do that.

590
00:46:20,560.0526358 --> 00:46:22,770.0526358
Uh, but I would, you know, keep those minerals in your body.

591
00:46:23,430.0476358 --> 00:46:24,90.0526358
Mm-hmm.

592
00:46:24,560.0526358 --> 00:46:31,460.0496358
Is it possible, like I used to paint houses in college, is it possible being around like paint? 'Cause we did paint this very old building.

593
00:46:31,470.0486358 --> 00:46:37,830.0476358
Would that still be showing up in this way? Only would show up if there was a lot of weight loss, recent weight loss.

594
00:46:37,860.0476358 --> 00:46:46,150.0466358
And it's a good point to bring up, because when people drop 20, 30 pounds, they're releasing everything that the adipose tissue, those fat cells store.

595
00:46:46,620.0496358 --> 00:46:51,290.0506358
Hormones, everything can come out of those, and that's why sometimes those Herxheimer reactions when people lose weight.

596
00:46:51,590.0516358 --> 00:46:54,790.0466358
So that's what we always recommend, a good functional medicine detox, which is not...

597
00:46:55,190.0496358 --> 00:46:56,800.0506358
It's the modern version of Panchakarma.

598
00:46:56,810.0526358 --> 00:47:02,290.0516358
Like it's- Yeah um, when I talk about it in my first book, The Rain Barrel Effect, I'm literally saying, "Okay, we're gonna do a functional medicine detox.

599
00:47:02,300.0506358 --> 00:47:04,190.0466358
We're gonna do sauna," so basically sweat.

600
00:47:04,510.0496358 --> 00:47:17,420.0456358
We're also gonna do coffee enema if you wanna do a coffee enema, which is their version of, uh, a Basti, right? And so it's like all of these things are just more palatable to the Western-based culture for being able to, you know, complete a good Panchakarma.

601
00:47:18,420.0456358 --> 00:47:20,770.0456358
Mm-hmm And I would recommend the same for you.

602
00:47:20,870.0456358 --> 00:47:27,280.0456358
Yeah, like, we just need to kinda wring out the body, get these heavy metals out, and if it was past exposure, then okay, we're getting that out.

603
00:47:27,480.0446358 --> 00:47:29,360.0456358
Just probably not from 20 years ago.

604
00:47:29,360.0456358 --> 00:47:32,510.0456358
I think you've already would've eliminated that with all the clean things that you've done.

605
00:47:33,80.0456358 --> 00:47:33,540.0456358
Right.

606
00:47:33,780.0466358 --> 00:47:33,950.0466358
Right.

607
00:47:33,980.0446358 --> 00:47:35,880.0456358
So I think that this is a more recent exposure.

608
00:47:36,50.0446358 --> 00:47:36,540.0446358
Okay.

609
00:47:36,620.0446358 --> 00:47:38,20.0446358
Wow, that's so interesting.

610
00:47:38,400.0446358 --> 00:47:38,600.0446358
Yeah.

611
00:47:38,770.0456358 --> 00:47:49,660.0456358
And then- Yeah this, we, we can't retest, 'cause basically we, we retest- we follow the protocol for 12 to 16 weeks, then you let your hair grow out for at least 12 weeks, then you can retest.

612
00:47:49,950.0446358 --> 00:47:58,60.0416358
Now, if you ever say, like, "Oh, I really wanna make sure that there's no lead in my body," there is another, lab you can do that's, uh, a blood spot and urine from home.

613
00:47:58,60.0416358 --> 00:48:06,320.0406358
It's called the Complete, uh, Heavy Metal Toxicity Test, and that will show you immediately, is it, are you still being exposed to it? So anybody who wants to, you can always do that as well.

614
00:48:06,790.0416358 --> 00:48:07,410.0416358
Mm.

615
00:48:07,560.0416358 --> 00:48:08,150.0416358
Wow.

616
00:48:08,320.0436358 --> 00:48:08,970.0426358
Yeah, interesting.

617
00:48:08,990.0416358 --> 00:48:12,960.0416358
Well, I've never done a heavy metal cleanse ever.

618
00:48:13,310.0416358 --> 00:48:16,435.0416358
I've done so many things, but I've actually never done that, so yeah.

619
00:48:16,435.0416358 --> 00:48:17,480.0416358
It's a great one to do.

620
00:48:17,480.0436358 --> 00:48:26,350.0406358
I mean, most people- Yeah are gonna find a little bit of metals in their body accumulating, and then you start to just say, "Okay, you know, we're gonna do one-for-one swaps with, you know, water, with all, all the..."

621
00:48:26,370.0426358 --> 00:48:26,830.0406358
I always...

622
00:48:26,870.0426358 --> 00:48:30,400.0456358
So basically there's so much you can do, right? So I try to make it as simple as possible.

623
00:48:30,660.0436358 --> 00:48:34,20.0436358
And the best thing to do is to say, "Well, what's the thing I'm exposed to the most? That's air.

624
00:48:34,80.0416358 --> 00:48:34,410.0416358
Okay.

625
00:48:34,510.0426358 --> 00:48:36,40.0406358
Well, we wanna get an air filter in the house."

626
00:48:36,240.0386358 --> 00:48:40,840.0366358
You can put it in the bedroom two hours before bed, and then move it into your living space, during the day.

627
00:48:40,910.0386358 --> 00:48:41,380.0406358
Okay, great.

628
00:48:41,380.0406358 --> 00:48:42,520.0416358
So we've taken care of the air.

629
00:48:42,770.0426358 --> 00:48:44,440.0406358
next, what's the next thing? water.

630
00:48:44,490.0406358 --> 00:48:44,820.0406358
Okay.

631
00:48:44,960.0416358 --> 00:48:46,530.0386358
So we need a good water filter.

632
00:48:46,760.0376358 --> 00:48:57,580.0416358
I used to use the Berkey water filter, and it's not that I don't think it's great, and I have one in an emergency in case the power goes out, but it doesn't really take out fluoride, and I want that to be taken out as well.

633
00:48:57,770.0396358 --> 00:49:02,610.0386358
And so I do use a reverse osmosis now, and I just add the minerals back.

634
00:49:02,850.0416358 --> 00:49:05,580.0396358
So, uh, yeah, that's, that's what I'm doing.

635
00:49:05,940.0376358 --> 00:49:17,510.0366358
And that then guarantees you all these things are taken out of the water Okay And then after that is clean food, right? And so then it's trying to buy organic as much as you can or follow the clean 15 and dirty dozen.

636
00:49:17,780.0366358 --> 00:49:22,620.0356358
If you can't buy all organic, okay, well then the clean 15 are the ones to purchase conventional based.

637
00:49:24,30.0366358 --> 00:49:24,580.0366358
Great.

638
00:49:24,750.0356358 --> 00:49:25,200.0366358
Well, I'll...

639
00:49:25,240.0366358 --> 00:49:27,420.0346358
Yes, I'll get on the heavy metals apparently.

640
00:49:27,490.0346358 --> 00:49:29,380.0346358
We can, and we can get that, that link for you.

641
00:49:29,380.0356358 --> 00:49:31,170.0346358
It's, it's just- Yeah it's very straightforward.

642
00:49:31,230.0356358 --> 00:49:32,660.0356358
It's, three different nutritional supplements.

643
00:49:32,810.0346358 --> 00:49:35,890.0356358
One to help with the biofilms, which hold a lot of, heavy metals in the gut.

644
00:49:36,40.0356358 --> 00:49:40,860.0356358
So the gut's about 26 feet, so we wanna remove that, the, the intestine part.

645
00:49:41,150.0346358 --> 00:49:49,730.0336358
And then, uh, the second part is a natural, uh, chelator of heavy metals that contains cracked cell chlorella, uh, spirulina, et cetera, et cetera.

646
00:49:50,70.0366358 --> 00:50:00,140.0366358
And then the third one is a binder, and it's a low histamine binder, low sulfate, so for people with sensitivities that's not gonna affect them, like a lot of the other, uh, pure charcoals would.

647
00:50:00,700.0386358 --> 00:50:01,170.0386358
Mm-hmm.

648
00:50:01,340.0376358 --> 00:50:01,570.0376358
Yep.

649
00:50:01,690.0366358 --> 00:50:02,360.0366358
Makes sense.

650
00:50:03,170.0356358 --> 00:50:05,890.0386358
All right, and the last part on this is just your additional minerals.

651
00:50:05,910.0376358 --> 00:50:08,930.0366358
All of those are ult- they're called ultra trace minerals.

652
00:50:08,930.0376358 --> 00:50:10,500.0366358
They're meant to be low in the first place.

653
00:50:10,500.0376358 --> 00:50:13,550.0366358
Nickel, cobalt, molybdenum, and, um, lithium.

654
00:50:13,550.0366358 --> 00:50:17,30.0376358
And so all of yours look good Great.

655
00:50:17,90.0376358 --> 00:50:18,690.0376358
Wow, that was so interesting.

656
00:50:18,870.0376358 --> 00:50:19,580.0376358
I love that.

657
00:50:19,700.0376358 --> 00:50:36,930.0376358
So if folks who are listening wanna get on board, do something like this, how, how could they get this going on? For your community, we always love to be able to, especially if it's your first time running a functional medicine lab, uh, is just to give people a great offer if they'd like, and that's just at stevecabral.com/kate,

658
00:50:36,930.0376358 --> 00:50:40,840.0376358
and that's half off that minerals and metals test.

659
00:50:41,110.0376358 --> 00:50:43,930.0376358
That also comes with a coaching, lab results call.

660
00:50:43,930.0386358 --> 00:50:50,620.0366358
So they will walk you through, just like I did, what the results mean and what would be the right plan for you, and you can ask a, a few questions there.

661
00:50:50,620.0366358 --> 00:50:57,836.7053025
So it's an, it's an introduction to functional medicine and integrative health, and, it's the first test I ran, which is why I like to pay it forward.

662
00:50:58,406.7043025 --> 00:50:58,846.7043025
Yeah.

663
00:50:58,856.7043025 --> 00:50:59,276.7053025
Thank you.

664
00:50:59,286.7053025 --> 00:51:00,546.7063025
Well, we appreciate the discount.

665
00:51:00,586.7043025 --> 00:51:05,516.7063025
Uh, and it's just super interesting, and just, like, more data, you know.

666
00:51:05,726.7033025 --> 00:51:07,936.7063025
As you said, we don't need to scare anybody, right? Right.

667
00:51:08,376.7053025 --> 00:51:12,506.7063025
But just more data going into the pool, you know, of how we look at the big picture.

668
00:51:12,816.7043025 --> 00:51:14,146.7033025
Well, and these are underlying root causes.

669
00:51:14,146.7053025 --> 00:51:23,746.7053025
That's why it's not meant to scare, but, like, these things build up over time, and we can't ignore the reasons why you might have more inflammation in your body due to these heavy metals.

670
00:51:23,756.7063025 --> 00:51:25,441.7058025
Like, that's a real thing, right? Yeah.

671
00:51:25,441.7058025 --> 00:51:30,16.7083025
And so we say, okay, they can create all the things that we're genetically susceptible to.

672
00:51:30,36.7053025 --> 00:51:32,516.7073025
So, like, my genes are not great genes.

673
00:51:32,516.7073025 --> 00:51:36,936.7033025
I've got MTHFR issues, et cetera, so I'm just far more prone to inflammation.

674
00:51:37,426.7043025 --> 00:51:51,926.7073025
So what I needed to do was fix my gut, probably f- well, fix my stress and my gut, first and foremost, lower those heavy metals, and do a lot of things that I needed to fix my histamine issues, to fix all the other issues I had, and, and heavy metals is one piece of that puzzle.

675
00:51:52,646.7053025 --> 00:51:53,766.7013025
Yeah, for sure.

676
00:51:54,216.7053025 --> 00:51:55,236.7053025
Well, I appreciate this.

677
00:51:55,236.7053025 --> 00:51:56,336.7053025
This has been so fun.

678
00:51:56,756.7013025 --> 00:52:00,856.7013025
we have a tradition with guests of asking three rapid fire questions.

679
00:52:01,476.7023025 --> 00:52:02,926.7013025
Are you up for it? All right.

680
00:52:02,926.7013025 --> 00:52:03,316.7033025
Let's go.

681
00:52:03,676.6993025 --> 00:52:04,116.6993025
All right.

682
00:52:04,116.7013025 --> 00:52:18,966.7003025
So the first thing you do when you wake up in the morning? So one thing that I've learned over the years is that if I don't get right out of bed and get going, my body doesn't wake up with that circadian rhythm.

683
00:52:19,296.7013025 --> 00:52:28,933.3669691
'Cause I'm often waking up before the sun- Mm-hmm um, at least in, like, the north where for, like, seven, eight months of the year it's not really that bright, uh, when I wake up around, uh, between 5:30 and 6:00.

684
00:52:28,933.3669691 --> 00:52:34,253.3669691
And so I right away, go into the bathroom, brush my teeth, shave, get right in the shower.

685
00:52:34,663.3679691 --> 00:52:36,53.3679691
And then I am good to go.

686
00:52:36,103.3659691 --> 00:52:37,573.3659691
Like, I'm ready to go for the day.

687
00:52:37,573.3659691 --> 00:52:38,863.3689691
I don't need a lot of caffeine.

688
00:52:38,863.3689691 --> 00:52:40,203.3689691
I don't need any of those things.

689
00:52:40,493.3679691 --> 00:52:49,783.3669691
So for me, it's working with that circadian rhythm where it's supposed to be cortisol high between 6:00 and 8:00 in the morning, and then not kind of bump that up later.

690
00:52:50,203.3669691 --> 00:52:53,563.3659691
What I find is, like, on a Sunday, I just maybe keep it a relaxing day.

691
00:52:53,563.3669691 --> 00:52:55,173.3679691
I don't necessarily start the day that way.

692
00:52:55,463.3659691 --> 00:53:00,103.3679691
Then it will be more of, like, a, not sluggish, but more of a just okay.

693
00:53:00,263.3649691 --> 00:53:01,363.3649691
Not, not as high energy.

694
00:53:01,603.3649691 --> 00:53:02,233.3649691
So that's what I do.

695
00:53:02,233.3659691 --> 00:53:10,663.3649691
I get right into my day, and I've found that to be really effective for people, with brain fog or low energy, is just to tell your body, "Nope, it's time to start.

696
00:53:10,743.3679691 --> 00:53:11,343.3669691
It's time to wake up."

697
00:53:12,53.3649691 --> 00:53:12,753.3659691
That's brilliant.

698
00:53:13,63.3669691 --> 00:53:14,363.3649691
That makes so much sense.

699
00:53:15,43.3629691 --> 00:53:16,63.3669691
How about your first, uh- And it's not easy to do.

700
00:53:16,63.3669691 --> 00:53:17,213.3649691
It's easy to hit the snooze button.

701
00:53:17,213.3689691 --> 00:53:24,263.3619691
It's easy to- Yes sit down for a little bit first, to meditate, to journal, and I've tried all those things, and so it's also understanding what works best for your body.

702
00:53:24,623.3649691 --> 00:53:31,783.3629691
For me, I, I need to, to get into it, and then that increases my cortisol naturally, and it eliminates any of that brain fog or fatigue.

703
00:53:32,33.3689691 --> 00:53:32,403.3689691
Yeah.

704
00:53:32,460.0296358 --> 00:53:33,560.0316358
I can see how that would work.

705
00:53:33,930.0306358 --> 00:53:34,280.0306358
Yeah.

706
00:53:34,550.0336358 --> 00:53:40,270.0266358
How about your first food or drink of the day? So for, I believe in intermittent fasting without a doubt.

707
00:53:40,320.0266358 --> 00:53:41,700.0266358
12 hours for most people.

708
00:53:41,700.0266358 --> 00:53:47,970.0266358
There's always a contraindication, meaning, like if you have hypoglycemia, you've got more catabolic, uh, so more of a Vata-based disorder.

709
00:53:48,90.0266358 --> 00:53:49,110.0266358
Yeah, you don't wanna fast for longer.

710
00:53:49,120.0266358 --> 00:53:50,80.0256358
It makes total sense.

711
00:53:50,370.0266358 --> 00:53:52,570.0266358
For me, stop eating by 6:00.

712
00:53:52,840.0256358 --> 00:53:54,30.0266358
I've got two young daughters.

713
00:53:54,210.0266358 --> 00:53:59,780.0276358
sometimes it, if they've got, dance or whatever it might be, maybe it's not till 6:30, but always try to finish by 6:00.

714
00:54:00,180.0266358 --> 00:54:03,880.0266358
And then I don't start eating until 8:00 AM, that's my breakfast.

715
00:54:04,50.0276358 --> 00:54:17,650.0286358
But at 7:30, that's when I break everything, and that's when I do for me, my green juice and a little bit of electrolytes, and then my away from food vitamins, like my proteolytic enzymes and anything I need that kinda helps systemically for the body.

716
00:54:17,900.0276358 --> 00:54:21,140.0266358
So that's the first thing I do is I break it with, hydration.

717
00:54:21,600.0286358 --> 00:54:22,150.0266358
Mm-hmm.

718
00:54:22,200.0266358 --> 00:54:23,40.0256358
That makes sense.

719
00:54:23,80.0276358 --> 00:54:23,390.0276358
Yeah.

720
00:54:23,470.0276358 --> 00:54:25,700.0256358
And then you'll eat, you know, half an hour later or so.

721
00:54:26,80.0276358 --> 00:54:26,400.0276358
That's right.

722
00:54:26,410.0256358 --> 00:54:26,430.0256358
Yeah.

723
00:54:26,440.0246358 --> 00:54:29,210.0266358
'Cause, I mean, just liquid will be out of your stomach in, in 30 minutes.

724
00:54:29,310.0276358 --> 00:54:31,790.0256358
Yep, yep, Again, makes so much sense.

725
00:54:32,130.0256358 --> 00:54:46,180.0266358
How about your wind down routine at night? I feel like you've already shared a good, a good bit about that, but what, what's yours? I, I mean, I, I had elaborate wind down routines truthfully to overcome my insomnia, because my insomnia was, was brutal.

726
00:54:46,590.0286358 --> 00:54:46,710.0286358
Mm.

727
00:54:46,960.0236358 --> 00:54:56,830.0286358
Um, so I have a very aggressive Pitta mindset that I'm always trying to balance, and I'm I did a much better job once I really started to get into my mid-30s.

728
00:54:56,930.0246358 --> 00:54:58,180.0226358
I'm in my late 40s now.

729
00:54:58,590.0286358 --> 00:55:01,296.6913025
And now it's automatic.

730
00:55:01,686.6943025 --> 00:55:07,686.6943025
And that only comes though with years of training your circadian rhythm and nervous system.

731
00:55:07,686.6943025 --> 00:55:10,346.6913025
So circadian rhythm is just, we're diphasic beings.

732
00:55:10,656.6923025 --> 00:55:11,566.6913025
We are not nocturnal.

733
00:55:11,806.6933025 --> 00:55:17,486.6933025
So we should be up with the light, and then asleep essentially, or downtime during the dark.

734
00:55:17,546.6913025 --> 00:55:18,266.6933025
That, that's our goal.

735
00:55:18,266.6933025 --> 00:55:19,456.6923025
12 hours up, 12 hours down.

736
00:55:19,856.6893025 --> 00:55:31,156.6943025
And so what I needed to do, and the biggest game changer for me to overcome insomnia, yes, I, I did need to use nutritional supplements, uh, but far better than me using sleeping pills and Benadryl every night.

737
00:55:31,626.6933025 --> 00:55:33,446.6933025
And then I was able to wean those, uh, for the most part.

738
00:55:33,446.6933025 --> 00:55:40,126.6923025
I still use some before bed because it does help with my, cortisol levels, which no more Addison's disease, so I can't complain about that.

739
00:55:40,376.6933025 --> 00:55:44,236.6953025
but one hour before bed, is that wind down time.

740
00:55:44,406.6953025 --> 00:55:49,296.6953025
So basically at 8:30, um, I've already had family time, had time with my daughters.

741
00:55:49,496.6943025 --> 00:55:52,676.6943025
They should be getting ready for bed as well, 'cause we're trying to instill that in them.

742
00:55:52,696.6943025 --> 00:55:56,116.6943025
Some of their classmates aren't going to bed till 11:00 or 12:00 at night, waking up at 6:00.

743
00:55:56,456.6953025 --> 00:56:01,806.6953025
When you're, you know, 10 years old or a teenager, you need more sleep, not, not less than an adult.

744
00:56:01,996.6943025 --> 00:56:06,236.6953025
So we try to instill that with them, and obviously it's more challenging if their friends are up later, but, you know, they, they do it.

745
00:56:06,526.6943025 --> 00:56:11,476.6953025
And so, um, all it is is for me is being deliberate about calming my nervous system.

746
00:56:11,696.6933025 --> 00:56:14,596.6953025
No more checking email or Slack messages or work.

747
00:56:14,906.6953025 --> 00:56:19,16.6933025
Um, it's listening or watching something that's calming for my body.

748
00:56:19,306.6933025 --> 00:56:28,246.6953025
I will often use binaural beats or a little, vagal nerve stimulator when I'm reading for 15, 20 minutes, or so in bed, a real book, no screens.

749
00:56:28,546.6933025 --> 00:56:28,656.6953025
Mm-hmm.

750
00:56:28,666.6953025 --> 00:56:30,366.6953025
No EMFs in my bedroom.

751
00:56:30,416.6953025 --> 00:56:33,796.6923025
Um, just real, like, alarm clock, um, if I need it with a little wake light.

752
00:56:33,796.6933025 --> 00:56:37,606.6933025
So I don't like to wake to a siren, I like to let light wake my body.

753
00:56:37,956.6933025 --> 00:56:41,316.6923025
Um, but now truthfully, it's my body's trained.

754
00:56:41,456.6933025 --> 00:56:43,736.6903025
I always say go to bed within a half hour of the same time every night.

755
00:56:43,786.6943025 --> 00:56:46,776.6923025
If your bedtime is 10:00, then your window is 9:30 to 10:30.

756
00:56:46,776.6923025 --> 00:56:49,986.6913025
And if you wanna wake up by 6:00, then your window's 5:30 to 6:30.

757
00:56:49,986.6913025 --> 00:56:51,496.6933025
And so I stay in that window.

758
00:56:51,756.6963025 --> 00:57:00,406.6903025
On the weekends it's on the later side, and then on the weekdays I do my best to try to get to bed by 9:30 knowing that I'm not gonna fall asleep the second my head hits the pillow.

759
00:57:00,406.6903025 --> 00:57:01,826.6933025
I wanna fall asleep within 20 minutes.

760
00:57:02,196.6903025 --> 00:57:06,836.6953025
So that gets me about eight hours of sleep a night, and that's what works for my body.

761
00:57:07,146.6953025 --> 00:57:10,416.6963025
If you're in a healing stage, you may need nine, and you need to prioritize that.

762
00:57:10,706.6933025 --> 00:57:16,706.6953025
If you're more of an endomorph body type, then you might only need seven and a half or seven, but, like, that's really the minimum for any human.

763
00:57:17,366.6963025 --> 00:57:18,346.6893025
Mm-hmm, right.

764
00:57:19,6.6963025 --> 00:57:19,616.6963025
Wow.

765
00:57:19,796.6893025 --> 00:57:20,786.6913025
Thank you so much.

766
00:57:20,796.6893025 --> 00:57:29,986.6913025
Thanks for sharing about what works for you, your routines, also how all your years of clinical practice are just expanding into this really helpful knowledge for folks.

767
00:57:29,986.6913025 --> 00:57:40,506.6863025
So we're glad to have you share with us today on Everyday Ayurveda, and we will put the link to the discount in the show notes, along with some other fun things that you have going on.

768
00:57:41,216.6873025 --> 00:57:52,306.6773025
Is there anything else you wanna make sure people know about? Just going back to the beginning of that, no matter what someone's suffering from, it is at its base level a deficiency or a toxicity.

769
00:57:53,36.6833025 --> 00:57:58,636.6783025
And in Ayurvedic medicine it is balancing the doshas and it is balancing the body, and that's what everything comes down to.

770
00:57:58,936.6773025 --> 00:58:03,406.6813025
Bring up your deficiencies, reduce your toxicities, and allow the body to heal.

771
00:58:03,736.6803025 --> 00:58:09,806.6783025
So what the best practitioners do is they enable the body to heal, put it in the position to heal, and the body innately knows how to heal itself.

772
00:58:10,6.6843025 --> 00:58:12,226.6893025
So appreciate you having me on the show here today.

773
00:58:12,626.6793025 --> 00:58:15,672.8925774
Thanks so much One more thing before you go.

774
00:58:16,402.8925774 --> 00:58:25,222.8925774
If you've ever dreamed of studying Ayurveda at the source, join me in India next February for a 10-day culinary and nutrition immersion 2027.

775
00:58:25,672.8925774 --> 00:58:32,302.8925774
We'll cook, we'll study, and we'll explore Mysore together, and you'll come home with the confidence to make food medicine.

776
00:58:33,272.8915774 --> 00:58:36,452.8915774
Learn more and enroll at ayurvedicliving.institute.

777
00:58:36,492.8925774 --> 00:58:38,151.790435
I would love to have you with us.