The Best Carnivore Diet for a Health Reset | EP 386

Summary

Podcast Summary: The Dr. Gundry Podcast

Episode: The Best Carnivore Diet for a Health Reset (EP 386)
Date: January 13, 2026

Episode Overview

This episode of The Dr. Gundry Podcast, hosted by Dr. Steven Gundry, focuses on practical strategies for reducing inflammation, improving gut and brain health, and supporting weight management. Dr. Gundry introduces his "Chicken and the Sea" diet—a unique, plant-free, short-term reset. He also examines effective weight loss supplements based on current science and exposes hidden home toxins that may be sabotaging health. The episode is packed with actionable advice, scientific explanations, and clear, step-by-step recommendations for a health reset in the new year.

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Key Discussion Points & Insights

1. The “Chicken and the Sea” Carnivore-Style Gut Reset

[02:14–18:18]

• Rethinking Plants for Healing

  • Despite the popular belief that more plants equal better health, Dr. Gundry challenges the notion for those with persistent gut, brain, or immune symptoms.
  • Quote [02:22]:

    "What if for a short time, cutting out plants could actually heal your gut—and in turn, your brain and your emotional health?" — Dr. Steven Gundry

• What Is the Chicken and the Sea Program?

  • A 6–8 week protocol that eliminates all plants and focuses on clean, non-inflammatory animal-based foods:

    • Pasture-raised poultry: chicken, turkey, duck (NO eggs)
    • Wild-caught seafood: fish, shellfish
    • Optionally, fermented dairy from sheep or goats only (aged cheeses, kefirs, yogurts)

  • Key Biological Reason:

    • Poultry and fish contain NEU5AC, a sugar molecule identical to that found in humans, thus reducing inflammation.

    • Red meat and dairy from cows, pigs, and lamb contain Neu5GC, which triggers immune responses and inflammation.

    • Quote [06:18]:

      "We attack the lining of our gut, our joints, our blood-brain barrier, and our blood vessels [when eating Neu5GC]." — Dr. Steven Gundry

    • Neu5GC in dairy is removed by fermentation, making fermented sheep/goat milk products acceptable.

• Unique Allowable Oil

  • Only perilla oil (not olive, avocado, coconut, or ghee) is allowed.
    • Perilla oil blocks LPS (endotoxins) from entering the bloodstream and has shown positive results in Dr. Gundry’s own practice.
    • Quote [08:03]:

      "With these other oils, even my favorite olive oil, LPSs can travel on fats through the wall of our gut. ... Perilla oil blocks them." — Dr. Steven Gundry

• Seasonings and Additions

  • Unrestricted iodized sea salt or iodized Himalayan salt.
  • Dried herbs (rosemary, thyme, oregano), all seaweeds, zest of lime/orange (but not juice), for added flavor.
  • No lemon juice or other plant juices.

• Scientific Rationale

  • Plants contain lectins and oxalates — defensive compounds that often irritate an already damaged gut.
    Temporary removal allows the gut lining to heal and the immune system to reset.

• Intermittent Fasting

  • 16–18 hour fasting window is recommended to allow downtime for gut repair.
  • Quote [13:50]:

    "Your gut wall is a disaster area, and we need time to do the repairs." — Dr. Steven Gundry

• Drinks and Hydration

  • Water (ideally reverse osmosis or mineral sparkling), black coffee (with optional allulose as a sweetener), green and black teas, clean herbal teas.
  • Goat/sheep-kefir/yogurt, raw/low-sugar kombucha also permitted with careful label checking.

• Results

  • Most notice benefits (reduced bloating, clearer thinking, increased energy) within 2–3 weeks.
  • Reintroduction of well-cooked vegetables after 6–8 weeks:
    • Quote [17:27]:

      "Please do not introduce raw kale salads right away. You'll regret it." — Dr. Steven Gundry

• Who Needs This?

  • Especially useful for those with brain fog, autoimmune flares, IBS, chronic bloating, mood swings, or long COVID.

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2. Science-Backed Weight Loss Supplements

[20:18–43:16]

• Dr. Gundry’s Top Recommended Categories:

  1. Probiotics

     • Certain strains aid appetite control and prevent absorption of excess calories.
     • Quote [21:53]:

       "Obesogenic bacteria ... actually send text messages to your brain to seek out the foods that they're interested in, which quite frankly, are simple sugars and saturated fats." — Dr. Steven Gundry

  2. Prebiotics

     • Foods and compounds that feed beneficial bacteria; includes fiber and polyphenols.
     • Study cited: Prebiotic fiber suppressed hunger on extended water fasts.

  3. Oleoethanolamide (OEA)

     • A natural compound in olive oil, shown to powerfully suppress appetite.

  4. Korean Pine Nut Oil

     • Increases satiety hormones; inspired by observations of lean squirrel eaters.

  5. Butyrate (Postbiotic)

     • Key for colon health and leaky gut prevention; produced by good bacteria.
     • Most oral supplements don't deliver butyrate to where it's needed unless specially formulated.

  6. Berberine

     • Polyphenol that lowers blood sugar/insulin, acts via metabolic enzyme AMPK.

  7. Chromium Picolinate

     • Regulates glucose metabolism, helps resolve mitochondrial “traffic jams,” and suppresses appetite.

  8. MCT Oil

     • Converts to ketones, increases energy expenditure, triggers mitogenesis, and supports mitochondrial protection.
     • Scientific study: Groups given MCT oil lost more weight than olive oil group, despite identical calories.
       Quote [39:34]:

       "The only difference ... was just the MCT oil, which performed a caloric bypass." — Dr. Steven Gundry

  9. Cissus Quadrangularis

     • Plant-based fat blocker and appetite suppressant; supported by controlled trials showing significant body fat reduction.

  10. Allulose

      • Rare sugar, no calories but acts as a prebiotic, lowers blood sugar, and assists with weight loss.

• Weight Loss Medications Warning

  • GLP-1 agonist drugs can cause unhealthy muscle loss and are best avoided for long-term health.
  • Quote [44:36]:

    "Muscle is what eats the calories that you eat ... the last thing you want to do in weight loss [is lose it]." — Dr. Steven Gundry

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3. Cleaning Products: Hidden Home Hazards

[53:23–62:10]

• Top 10 Toxic Cleaning Products and Lifestyle Swaps:

  1. Bleach: Respiratory and skin irritant; linked to increased infections in kids.
     • Swap: Vinegar + hydrogen peroxide.
  2. Synthetic Fragrance: Contains phthalates, hormone disruptors (present in most scented products).
     • Swap: No added scent or natural essential oils.
  3. Laundry Products: Softener, dryer sheets, detergents often contain hazardous chemicals.
     • Swap: Fragrance-free, vinegar rinse, wool dryer balls.
  4. Glass Cleaners: Ammonia is harsh on lungs.
     • Swap: Vinegar & water.
  5. Disinfecting Wipes: ‘Quats’ linked to asthma, hormone issues.
     • Swap: Soap and water.
  6. Drain Cleaners: Highly corrosive and dangerous.
     • Swap: Baking soda + vinegar, boiling water.
  7. Dish Soaps/Detergents: Can contain SLS, fragrances, dyes.
     • Swap: Fragrance-free, safe brands, careful storage of pods.
  8. Antibacterial Sprays: Bad for the microbiome, contain chemical disruptors.
     • Swap: Soap & water, hydrogen peroxide as needed.
  9. Oven Cleaners: Methylene chloride — toxic.
     • Swap: Baking soda paste overnight.
  10. Toilet Bowl Cleaners: Bleach, acids, dyes, often hazardous.
      • Swap: Baking soda, scrub brush, essential oil for scent.
  • Quote [62:10]:

    "You don't need to overhaul everything at once. Start with one thing ... you just might notice clearer breathing, better sleep, calmer skin, fewer headaches." — Environmental Health Expert

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4. Listener Q&A and Rapid-Fire Health Tips

[62:35–64:40]

• Magnesium for Depression/Brain Health

  • Magnesium L-threonate may improve mood, especially in winter.
    • Quote [63:41]:

      "I’ve learned a thing or two about how magnesium works, how it supports mood and depression, and how it can be used to support your brain." — Dr. Steven Gundry

• Dangers of A1 Milk

  • Casein A1 is inflammatory, regardless of farming; Neu5GC in all cow’s milk unless fermented.
    • Quote [63:41]:

      "Casein A1 is a lectin-like substance that so many people react to as a foreign substance." — Dr. Steven Gundry

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Notable Quotes & Memorable Moments

• “[The Chicken and the Sea Program] gives the gut lining time to heal. The purpose? To improve your mood, your focus, your energy and digestion.” (Dr. Steven Gundry, 03:32)
• “Pastured chicken more and more is now even in Trader Joe's. Organic does not mean pastured…” (Dr. Steven Gundry, 03:51)
• “Every one of my long COVID patients have leaky gut. … Once we fix their leaky gut, it’s amazing what happens.” (Dr. Steven Gundry, 15:48)
• “If you've tried everything and still don't feel right, maybe it's time to take a step back. Strip it down. Let your gut heal. Let your brain reset.” (Dr. Steven Gundry, 17:34)
• “Allulose ... it was the first non-nutritive sweetener recognized by the FDA as a prebiotic.” (Dr. Steven Gundry, 43:16)
• “Big pharma folks want you on a drug for life. … Not a good idea.” (Dr. Steven Gundry, 45:47)

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Key Timestamps

| Topic | Timestamps | |------------------------------------------|-------------------| | Intro/theme overview | 00:25–01:00 | | Chicken and the Sea explanation | 02:14–18:18 | | Weight loss supplement science | 20:18–43:16 | | Prescription weight loss drug caution | 43:16–45:47 | | Cleaning toxins & healthy swaps | 53:23–62:10 | | Listener questions/review of week | 62:35–64:40 |

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Concluding Takeaways

• Short-term, plant-free, “carnivore” resets (Chicken and the Sea) may be highly effective for gut repair and brain clarity, especially when focused on poultry and seafood—NOT red meat.
• Effective weight management is about microbiome balance (pro/prebiotics, fiber, and postbiotics), supporting natural satiety, and avoiding muscle-loss pitfalls of pharmaceutical shortcuts.
• Seemingly harmless cleaning routines may sabotage health; smart, simple swaps can quickly reduce toxic loads.
• Empowerment comes from self-education, tracking individual food responses, and making sustainable changes.

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For More

• Find related protocols and food lists in The Gut Brain Paradox book
• Sign up for Dr. Gundry’s newsletter and visit drgundry.com for supplementary resources

Transcript

[Dr. Steven Gundry]

Welcome to the Dr. Gundry podcast, where Dr. Steven Gundry shares his groundbreaking research from over 25 years of treating patients with diet and lifestyle changes alone. Dr. Gundry and other wellness experts offer inspiring stories, the latest scientific advancements, and practical tips to empower you to take control of your health and live a long, happy life.

[Podcast Host / Announcer]

Welcome back to the podcast and welcome to 2026. If this year is about feeling clear, lighter and more in control of your health, you're in the right place. Today, we're tackling some of the biggest hidden drivers of inflammation, brain fog, and stubborn weight that most people completely overlook. First up, we'll discuss the chicken and.

[Dr. Steven Gundry]

The seed diet from my book the.

[Podcast Host / Announcer]

Gut Brain Paradox, a surprisingly simple way to feed your microbiome, calm inflammation and support brain health at the same time. Next, we'll cut through the clutter on weight loss supplements. There's a lot of gimmicks out there, but I'll share the ones that actually help your body work with you, not against you. And finally, your home might be quietly sabotaging your health. I'm talking about toxic cleaning products. We'll go over the ones you should toss and the smarter swaps that won't compromise your health. By the end of this episode, you'll have a clear roadmap to optimize your gut, protect your brain, support healthy weight, and make your home a safe space. All in ways that are actually doable. Stay tuned. We'll be right back. If you enjoy learning about the latest breakthroughs in gut health, longevity and nutrition, then you'll love my free weekly newsletter. Every week I share exclusive tips, new discoveries and personal insights I don't always get to cover here on the podcast, it's your direct line to staying ahead on the science of feeling your best. From foods that heal your gut to little known tricks for better energy and aging. So if you haven't yet, go sign up right now. Just check this episode's description for the link or head to drgundry.com it's free.

[Dr. Steven Gundry]

Now you heard it time and time again. Eat whole grains, fruits and veggies. We've been told for years that more.

Plants equal better health. But what if for a short time.

Cutting out plants could actually heal your gut and in turn, your brain and your emotional health? Now, I know it sounds radical, but this is exactly the kind of protocol I design for patients who've tried everything anti inflammatory diets, multiple doctor visits, prescription drugs and still feel bloated, foggy, anxious or inflamed. Today, I'm Walking you through my short term gut reset called the Chicken and the Sea program. I introduced it in my book, the Gut Brain Paradox. And it's really simple, it's powerful, and if your gut's out of balance, it may just change your life. Okay, so what is the Chicken and the Sea program? Now this is a six to eight week reset protocol which I introduced in my latest book, the Gut Brain Paradox. It temporarily removes all the.

All plants. Yes, all.

And focuses instead on clean, non inflammatory animal based foods.

Why?

Because if your gut's inflamed, I can guarantee you your brain is inflamed. So this reset is designed to, number one, starve harmful gut bacteria, Number two, reduce neuro inflammation, number three, reset the immune system. Number four, give the gut lining time to heal. The purpose? Well, to improve your mood, your focus, your energy and digestion. Okay, so what foods can you eat? Well, poultry, Any kind of pasture raised poultry. Think chicken, turkey, duck. Now no eggs, because many of my patients are sensitive to eggs. Now the good news about poultry is that we're beginning to see pastured chicken more and more and more available. It's even in Trader Joe's. Now, word to the wise, organic does not mean pastured. Most organic chickens are fed corn and soybean that just happens to be organic. You're much better off looking for the word pastured, where the chickens or the ducks or whatever have the chance to go out in fields and eat what they were designed to eat, which is bugs and grass. The second part of this is seafood. Wild caught fish and shellfish. Now these are rich in omega 3 fats, they're easy to digest and they're free of plant lectins. The most important part of these two foods that bears repeating over and over again is that poultry and fish have a sugar molecule that is identical to the sugar molecule in us that lines our gut, lines our blood vessels, lines our blood brain barrier and lines our joints. And that sugar molecule is called NEU5 capital. A little C. Why is that such a big deal? Sadly, beef, lamb, pork and dairy products have a different sugar molecule called Neu5 capital GC. These molecules are virtually identical. Yet Neu5 GC promotes a very vigorous immune response in us when we eat it. Sadly, because these two molecules are virtually identical, Neu5GC can be substituted for Neu5AC in the lining of our gut, our blood vessels, our blood brain barrier and our joints. And because we make antibodies to it.

We attack the lining of our gut.

Our joints, our blood brain barrier and our blood vessel barrier.

So getting rid of these other carnivore.

Options is one of the really fundamental principles of this program. Now here's the good news. Even though dairy contains Neu5GC, if you ferment dairy, if you ferment goat or sheep milk, kefirs, yogurts, aged hard cheeses like pecorino Romano, Parmesan, Guyere, Neu5GC is.

Eaten by the bacteria.

So there isn't any Neu5GC in these foods. That and they're part of the program. Now here's something that's really going to surprise you. On this program, you're going to only use perilla oil.

P E R I L L A.

Perilla oil is the number one oil of Korea and most of China. It's made from the perilla plant, which you know as a coleus plant. And if you don't know what a coleus plant is, Google it and it'll be instantly recognizable. It's a very multicolored leaf plant that many of us grow in our gardens or even as a houseplant. Perilla oil blocks LPS's little pieces of you know what from getting through the wall of our gut. Now, here's what will shock you during this time.

You're not going to use any olive.

Oil, no avocado oil, no coconut, and absolutely no other seed oils. You're not going to use ghee. You're only going to use perilla.

That's why you're going to use it. Here's the bad news.

With these other oils, even my favorite olive oil, lpss, can travel on fats through the wall of our gut. The great news is perilla oil blocks them from traveling through the wall of our gut. This has been shown in experimental animals and it's been shown in my patient population. It's truly remarkable. What about seasonings on this program? Well, get yourself high quality iodized sea salt or there's even now iodized Himalayan salt. And please enjoy as much as you want of dried herbs like rosemary, thyme and oregano. All of the seaweeds are absolutely allowed and incredibly good for you. You can use citrus zest from lime or orange, but don't use lemon. Lemon juice is out. Any of the other juices is out, but the zest adds brightness without lectin compounds. Also, the zest contains some really cool compounds like D limonene that really helps your liver repair itself and handle toxins. So why no plants at all? Well, as you know, plants contain lectins Oxalates and many other plant defense compounds that can irritate an already damaged gut lining. And sadly, when I see people with leaky gut autoimmunity or brain fog, removing these compounds temporarily allows the gut to rest and repair. Now, this isn't forever. It's a strategic elimination to give the microbiome a clean slate. One of the things that has impressed me through the years as some of my patients have tried the carnivore diet.

Where they eat mostly beef, is they.

Definitely feel better and their gut definitely feels better. But every one of them has increasing amounts of detectable inflammatory markers.

And when I switch them from a.

Traditional carnivore diet to a chicken in the sea program, they still felt great. But all those markers of inflammation result. And that's why I know it works in my patient population.

Well, how about water?

Water is fine. Please try to get reverse osmosis filtered water or mineral rich sparkling water. Now, hydration is crucial, especially without fiber. What about coffee? Drink your coffee black. No sweeteners, no cream.

Now, I like people add allulose.

Yes, it will taste sweet, but allulose has been shown to actually reduce blood sugar and it probably improves gut diversity. Green tea, black pu erh tea are polyphenol rich and they're usually gentle on the gut. Now, herbal teas are fine. Please stick to the clean labels. Peppermint tea in moderation and licorice tea in moderation can really help. But here's something that shows up all the time in my gut sensitivity test. A good third to a half of my patients react to ginger. So even though ginger tea is touted as stomach soothing gut healing, that's the exact opposite of what I see in my patients. Now, how about kefir and yogurt drinks? Please use the ones only from goat or sheep milk. How about low sugar kombucha? It's available out there, but you got to look for the raw ones, the plain ones, and free of flavorings. And also, please read the amount of residual sugars or added sugars because so many of the commercial kombuchas are just sugar bombs. Okay, so how do you eat on this program? Well, the good news is there's absolutely no calorie counting. There's no weighing portions. You just eat until you're full, not stuff. The second part of this program is we're going to try for a 16 to 18 hour of not eating to allow your gut time to reset. So, for instance, if you start eating at 10am, then you stop eating at 6pm That'll give you an eight hour eating window. Why do we do this? Well, look at it this way. We know how important sleep is for your brain. And anyone who's tried to go without sleep for a long time pays the price. Why is sleep so important? Because your brain has to go through a period of rest and repair. Your brain has to go through a period of cleaning and that's what sleep does. We also now know that the same thing has to happen in your gut. Digestion and absorbing food is incredibly hard work and is incredibly damaging to the wall of your gut. So if you keep pouring in food to digest and absorb throughout the day, there's absolutely no downtime for the gut to undergo that repair cycle like your brain does. So the more we can compress that eating window within reason, the longer the time you have to repair the wall of your gut. And after all, we're doing this because.

Your gut wall is a disaster area.

And we need time to do the repairs. Also, prioritize sugar free electrolytes to support hydration without plant foods. Well, as I mentioned, you might be asking, why not just do a carnivore diet? And again, the reason is these foods, beef, lamb and pork, are loaded with the wrong sugar molecule, neu5gc. So this is not a carnivore diet, it's a chicken and the sea diet. So what do you expect? This is not a long term project. It's targeted, it's temporary. Now, what most people noticed almost right away is reduced bloating, fewer cravings and clearer thinking and usually a lot more energy within two to three weeks. There are a number of patient stories and there's even a woman who recently I interviewed, she was actually, I was on her podcast and she was shocked.

She had tried the carnivore diet and.

Although she lost some weight and really thought it was improving her, she really felt off, particularly the way her brain still worked. And she had heard about this, she had read my book and she said, what the heck, I'm going to interview Dr. Gundry coming up, I'm going to change over to this. And same thing happened to her. Within two to three weeks she noticed that that brain fog all of a sudden started clicking on all eight cylinders. And this was a woman who was using the carnivore diet and just getting rid of that Neu5GC in the carnivore diet and replacing it with Neu5AC, which is our sugar molecule, made all the difference for the world.

Who needs this?

Well, I personally feel it's ideal. Ideal for anyone with brain fog, with autoimmune flares, with IBS or chronic bloating mood swings. Even if you think you're eating healthy, if you have long haul fatigue post Covid, this is one of the best ways to fix it. In fact, in my patient population, every one of my long COVID patients have leaky gut. And we should realize that viruses are incredibly good at causing leaky gut and Covid in particular. A third of people who caught Covid, their symptoms were actually gi, whether it was nausea, vomiting, abdominal pain, diarrhea, and this is what we see in our long COVID patients. And once we fix their leaky gut, it's amazing what happens to this chronic fatigue and chronic brain fog. So it's one of the fastest ways to quiet down this reactive gut brain access all right, so what happens after six to eight weeks? Well, now what we do is slowly reintroduce one food at a time. Now what I really recommend is you start with really well cooked vegetables from the yes list and literally cook them to within an inch of their lives. Cook them so much that the best way to eat them is to blend them as a soup.

Please do not introduce raw kale salads right away. You'll regret it.

[Podcast Host / Announcer]

Keep a journal.

[Dr. Steven Gundry]

So track how you feel 24 to 72 hours later after you introduce a food group. Are you getting bloating? What's your energy like? What's your skin doing? How's your mood? So this is where the real insight happens. You'll actually learn which foods truly love you and love you back. Now if you tried everything and still don't feel right, maybe it's time to take a step back. Strip it down. Let your gut heal. Let your brain reset. The Chicken in the Sea program isn't flashy, but it really works. And sometimes the simplest changes leads to the biggest breakthroughs.

[Podcast Host / Announcer]

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[Dr. Steven Gundry]

Okay, today I'm going to discuss five supplements that may actually help you shed a few pounds. And you bet I've included these in my own Gundry MD Healthy Weight Management supplements. So, number one, probiotics. We are finding more and more and more studies that show that certain probiotics, which are friendly bacteria, are associated with slimmer individuals. And with each passing year, a lot of which I've documented in my upcoming book Gut Check, we're identifying certain probiotics that that are available for consumption in certain foods. And I'll just throw out one. Aged raw cheeses have a very interesting bacterium that is associated with keeping your appetite suppressed and a slimmer waistline. Just to add one thing but the rule, the real benefit of probiotics, as I've written about now in the last three books, is you want a set of bacteria in your gut that eat a lot of the calories that you eat and don't send those calories onto.

You to be absorbed.

On the contrary, there are obesogenic bacteria that not only take the calories you eat and pass them directly on to you, they actually send text messages to your brain to seek out the foods that they're interested in, which quite frankly, are simple sugars and saturated fats. So getting the right brain balance of bacteria that are actually going to eat the foods you eat and not pass it on to you, and keeping the obesogenic bugs out of your life by reducing sugars or things that turn into sugar or saturated fats is going to go a long way. And that's why in many of my products, I have probiotic bacteria that have been demonstrated to be the good guys. And they're in, for instance, Vital Reds and Power Blues and Essential Orange. They're also in bio complete 3, just to name a few of them. Now that brings me to part two, and that is prebiotics. So probiotics, friendly bacteria. Prebiotics are those compounds that friendly bacteria want to eat. And there are as diverse as prebiotic soluble fiber. And what's really exciting is the new research that polyphenol are actually some of the most important prebiotics that you can ingest. So we're finding that probiotic bacteria need to be fed foods that they like to eat. And that's where soluble fiber comes in, and that's where polyphenols come in. We've known for years that polyphenols are very, very poorly absorbed. Let's just use an example. Like resveratrol in grapes, resveratrol is very, very poorly absorbed. But what we've learned in recent years is that resveratrol is a very important compound for gut bacteria to eat and those compounds that they produce are then absorbable by us. The other thing that's really important, you'll learn a lot more about this in Gut Check, the new book, is that just eating prebiotic fiber is not a guarantee that you're going to produce probably the most important postbiotic there is, butyrate. And butyrate is the holy grail of postbiotics, of short chain fatty acids. And we could do an entire lecture on why butyrate is so important. But people who have gut bacteria that produce butyrate have better health, better weight, better, less incentive to eat. And so this is all part and parcel to promoting weight loss. I think one of the most important studies that I've ever seen about effect of prebiotic fiber was the study done in China of volunteers going on either a 7 or 14 day water fast where all they had was water. However, one group was given 100 calories of prebiotic fiber. Now, those calories are not digestible by us. They are eaten by gut bacteria. Interestingly, the group that got the prebiotic fiber, even a 14 day fast, they had absolutely no hunger. Whereas the folks who just got water were, as you can imagine, rather ravenously hungry. Now why is that? Well, we now know that if we give our gut bacteria the food they need, they literally send messages to our brain that says, hey, our needs are met, we're good down there. You don't need to go looking for Anything else. And that's actually really exciting and explains in good way why as part of a weight loss regiment, supplementing with prebiotic fiber is so important. And that's why I have pre bio thrive as my prebiotic fiber and why prebiotics are also in bio complete. Three, because you gotta feed the good bugs what they want to eat and they'll tell you that they're doing fine and you don't have to go looking for more food. Another really cool substance is oleoethanolamide. It's better known as oea. Now, oea is a component of olive oil and it's been shown that oea actually has direct appetite suppressing qualities in your brain. And that's why I actually include it in daily weight advantage. And studies have shown that when people are supplemented with oea, that satiety, the feeling of feeling full, rises. Now, interesting. The new magic injectable weight loss drugs actually operate on the same principle. And the appetite suppressing effect of these drugs is really the main mechanism of action. But oea is safer and natural. Number four, here's something that's kind of fun. Pine nut oil. Now, interestingly enough, Korean pine nut oil increases satiety hormones and affects prospective food intake. Now, everybody knows about pine nuts. It's a part of pesto. But what most people don't know is that the oil is a much more potent source of these compounds to produce satiety. Now where did this idea come about? Well, interesting fun fact. In some places in the world, people routinely hunt squirrels for squirrel meat and eat a lot of squirrels. And it was observed that people who are squirrel eaters are thinner than similar people who don't eat squirrels. And people wanted to know, well, what in the world would be in squirrel squirrel meat that would make you thinner? Lo and behold, the squirrels were eating pine nuts. And that's actually how the idea that pine nuts had compounds that made you skinny came about. In one study, Korean pine nut oil showed that they act as an appetite suppressant in overweight women. And again, suppressing appetite is how these new miracle injectable weight loss drugs work. And I'll have a little bit more to say about those in a minute. So this worked in overweight women. That's why Korean pine nut oil is in daily weight advantage. Now, I mentioned how important butyrate is. So butyrate is number five on the list. Now here's the problem with butyrate. We know that butyrate is incredibly important for the health of the lining of your large intestine These cells are called colonocytes. These cells that line your large intestine are 90% dependent on butyrate for their energy. They do not get enough energy from blood supply. So it's direct application of butyrate that increases their ability to survive and function and increases their ability to not to prevent leaky gut. And studies over and over again show the more butyrate that is in your large intestine, the healthier the wall of your gut is. And similarly, the less butyrate that's in your large intestine, the more abnormal cells develop in your large intestine. Now, you may have noticed on the news that we are seeing a major increase in colon cancers in younger individuals. And in fact, now the recommendations are to start colonoscopy at age 45 rather than 50 because of the alarming increase in colon cancer in younger individuals. And I propose to you, and it's backed by science, that part of that alarming increase is that our diet is devoid of soluble fiber that feeds friendly bacteria that in turn makes butyrate. And it's no surprise to me that we have more and more abnormal cells in our colon because your colon is not being fed properly. Now, sadly, as I've written about before, you could swallow all the butyrate in the world. And there are capsules. Unfortunately, it's not going to get to where it needs to be. So one of the things I did with bio complete 3 is nanoencapsulate butyrate, butyric acid. So it's delivered where it's supposed to be. But the more you eat prebiotics, the more you eat precursors for butyrate in the form of other short chain fatty acids like propionate, like acetate, acetic acid, vinegar, fermented foods. The more butyrate you're going to start making on your own. And it's a winner for weight loss. Number six, berberine. Now, berberine has several sources. One of them is the Indian barberry root. There are other Oregon grape root extracts that have berberine. It definitely is a cheaper alternative to some very trendy weight loss drugs. It has very interesting comparisons to a popular diabetic prescription drug. And so berberine is a polyphenol. And as you know, polyphenols, among other things, act as important, important prebiotics for friendly bacteria. Now, the exciting thing about berberine is that it has been shown to reduce blood sugar and insulin levels. It works, among other things, by activating an enzyme which is called ampk, that is really one of the Master regulators of metabolism and body energy expenditure. So berberine is a really great substance to add to your armamentarium supplements. It's in several of my supplements, including Metabolic Advanced. And that's why it's in there, because it has proven benefits. Number seven, chromium picolinate. Well, now, chromium, particularly chromium picolinate, is one of the ways of regulating your glucose, which in turn regulates the traffic jam in your mitochondria. I devoted an entire book, the Energy Paradox, to the traffic jam that occurs in your mitochondria, where when you intake large amounts of simple sugars or large amounts of fructose, the sugar in fruit and in high fructose corn syrup, and it's in almost all of our processed and ultra processed foods, this really creates a log jam in your mitochondria. And your mitochondria basically are like in rush hour trying to produce ATP, the energy. So chromium picolinate is part of the process that breaks up that log jam. And there are studies that chromium picolinate also in itself is an appetite suppressant. And that's why you'll find it in several of my supplements, including Metabolic Advance Number eight. As you know, I'm a big fan of MCT oils and powders, particularly carbon 8 mct oil or powder. One of the beauties of MCT oil is that it is absorbed unlike any other fat that we eat or drink. It's absorbed directly through the water, all of the intestines, and goes directly into our liver, where it is made into ketones. Now, if you've read Unlocking the Keto Code, you know that the benefit of ketones is uncoupling your mitochondria. And it literally does a caloric bypass, instructing your mitochondria to, number one, waste energy, but number two, to make more mitochondria, called mitogenesis, to compensate for each individual mitochondria working less. The benefit of that is you get healthier, more mitochondria at the same time you actually protect the Microsoft mitochondria from damage. So part of the reason MCT oil became a part of the ketogenic diet was you get a lot of the benefits of carbohydrate reduction from a ketogenic diet. But the MCT oil will let you generate ketones without reducing carbohydrates, and that's part of unlocking the keto code. MCT oil is actually good, good for people who aren't even on a ketogenic diet because of this Ability to generate ketones, which again is a signal to uncouple and protect mitochondria. Now, I have MCT oil in our MCT creamer. And I found with my patients that women in general do better with powdered McDonald's MCT oil than with the liquid. And it's a in MCT creamer really for that purpose. Now, what makes MCT oil so great? Is it just all hype? Well, there's a very famous Columbia University study that I wrote about in unlocking the keto code, where they took individuals, put them on the same diet. One group got olive oil as their oil. The other group got the exact same calories, in terms of calories from fat as MCT oil. One group, olive oil, which is good in its own right. One group, MCT oil.

After six weeks, the MCT oil group.

Lost significant, significant weight compared to the olive oil group. And the only difference, there was no difference in calories. The difference was just the MCT oil, which performed a caloric bypass on these patients. So great addition. One of the interesting things, some of the healthiest, longest lived people in the world are the Kitavan in Papua New guinea. And these people, about 60% of their diet is coconut. And coconut is a rich source of mct. Now here's a fun one that you might not have ever heard of, but is well known. Sisus quadrangularis. This is a plant primarily in Asia. It's actually a, a family of grapes and it contains a fat blocker that keeps fats from being absorbed. And it's a known particularly in Asia. The other fascinating thing about this compound is it suppresses the enzyme lipase that breaks fat down so you can't absorb them. And it also increases 5 horses HTP, which is the precursor for serotonin. And we know that people who have higher serotonin levels actually are less hungry. In fact, There was an eight week double blind placebo controlled trial on 67 individuals. They were requested by a dietary counselor to maintain their normal exercise and dietary routines. They were randomly divided into two groups. A placebo, 32 participants and this group that got the CQR 335 participants and the placebo group got either corn starch or the group got the active ingredient. After eight weeks, participants in the placebo group had a whopping 1% decrease in body fat. Oops. And the treatment group had an 8.9% decrease in weight and a 12.8% decrease in body fat. That's pretty impressive, all from one ingredient. You might guess that it's in one of my products called Tritrim just for that purpose. Finally, allulose. Allulose, as you probably know by now is a true sugar, but it has no calories. But what's exciting about allulose, it was the first non nutritive sweetener that has been recognized by the FDA as a prebiotic. And the exciting thing about allulose is that allulose, when added to your regimen, decreases blood sugar right off the bat. And several well known health authors have talked about adding allulose to their coffee as I do to reduce the blood sugar rise that coffee does entail. Fun trick. There are now studies coming out that adding allulose to humans aids in weight loss because of its blood sugar lowering effect and acting as a prebiotic which increases satiety.

So stay tuned.

And as you may know, I have allulose as a product at Gundry MD and you'll find that going forward you will see allulose in a lot of my consumable products because I'm that high on allulose. Okay, finally, let's talk about this miracle prescription drug that's sweeping the country. And it has multiple names, none of which I will mention. These drugs are GLP1 agonists and they basically work by profound suppression of appetite, even to the point of nausea. But here's the rub. There are not a lot of studies looking at weight loss and where the weight loss is coming from. But sadly, those studies that have been done looking at percentage of weight loss from fat or muscle mass, at least one study showed that food, 44% of the weight loss came from the loss of muscle. And if you've listened to me, or anyone else for that matter, losing muscle is the last thing you want to do in weight loss.

Why?

Because muscle is what eats the calories that you eat. And sadly, in my practice I have a number of patients who have been given these drugs by well meaning physicians. I hope to a person they have lost weight, but to a person their insulin levels have risen and their insulin resistance has gone up. Why? Because they've lost muscle mass. And thankfully all of my patients who see this on their blood tests have given up on these drugs. We also know from clinical studies that when people stop these drugs, they not only rebound back to their previous weight, but they overshoot. Believe me, these big pharma folks want you to be on a drug for life. That's their guaranteed goal. And it looks like once you start these, these drugs, you may be on them for life. Not a Good idea.

[Podcast Host / Announcer]

It's the first week of the new.

[Dr. Steven Gundry]

Year and if you've already got brain.

[Podcast Host / Announcer]

Fog, lower energy or muscle cramps, it's probably not because your resolutions fail. It's because you're dehydrated at the cellular level. One of the biggest mistakes I see Every January, people drink more water but forget electrolytes. When sodium, potassium and magnesium are low, you feel tired, foggy, weak, no matter how clean you're eating. That's why I use Element spelled lmnt. Element is a zero sugar electrolyte drink mix with a science backed dose of electrolytes. No sugar, no artificial ingredients, no junk. It's designed for people who want real results whether they're exercising, fasting or eating. Eating low carb now Right now you can get a free 8 count element sample pack with any [e-mail] Gundry try it for yourself and you don't feel the difference. They'll refund you, no questions asked. This year. Don't just drink water, hydrate smarter.

[Dr. Anurag Singh]

I'll.

[Podcast Host / Announcer]

Be honest, learning new languages has never come easily to me, but with my wife being fluent in French and us traveling to France often, I want to keep sitting on the sidelines of conversations or missing out on the culture. That's why I started using Babel. What I appreciate about Babel is that it's built for real life, not for people who love grammar or already have a talent for languages. The lessons are short, about 10 minutes a day, and they focus on words and phrases you actually use when you're traveling or talking with people, not memorizing.

[Dr. Steven Gundry]

Rules that you'll forget.

[Podcast Host / Announcer]

And Babbel guides you through speaking out loud, step by step, in a way that feels manageable, not intimidating. If learning a new language has ever felt overwhelming, whether it's for travel, connection or personal growth, Babbel makes it realistic and sustainable. They even offer podcasts that explore language and culture, which I find especially helpful before a trip. Now right now, Babel has a special limited time deal for our listeners. Get up to 55% off your subscription at babel.com gundry that's b a b b e l.com forward/gundry Most people think staying active is enough for longevity, but your bones, joints and mobility actually need a little little daily stimulus to stay healthy. That's why I use the Juvent Micro Impact platform every day. It has made a noticeable difference and my flexibility has improved. That Juvenile was inspired by NASA research and is assembled right here in the usa. It's not a high powered Vibration plate. It uses gentle micro impacts to send signals through your body to your bones, joints, muscles and stem cells without stress or strain. I use mine for just 10 to 20 minutes a day while reading or answering emails. No sweating, no heavy exercise. But over time, these micro impacts support bone health, balance, circulation and overall mobility. All of which become increasingly important as we get older. If you want to predict your mobility, strength and independence, I highly recommend giving Juvent a try. They offer a six week money back option so you can see how it works for you risk free. Visit juvent.comgundry and use code GUNDRY to get $300 off. Make a smart investment in your health today. Your body will thank you for years to come.

[Dr. Steven Gundry]

Finally, I found an article titled A Guide to Top Weight Loss Supplements. So I'll summarize it very quickly. One is multivitamins. Well, I want you to look at my 7 useless supplements video right here and enough of that protein powder. Now, protein powder is okay, but one of the reasons protein got such attention long ago with the Atkins diet is that whole protein. Let's say in let's just choose a chicken breast. It takes considerable amount of energy and heat to break down this product into individual amino acids to be absorbed into your body. In fact, about 30, 35% of all the calories in a whole protein is lost. If you break down protein, whole protein into a protein powder or protein isolates, you've pre digested that protein for immediate absorption. So you've actually lost the weight loss benefit that you were going to get by eating that whole protein. And that's what I see in my patients. These protein powders unfortunately go direct. Now I think that animal protein may not be the best way to get your protein. And if you're going to eat protein, you always want fiber to slow the process down. That's why in my pro plant shakes I have plant based proteins, but I also have prebiotic fiber. So we mitigate those effects. So beware of protein powders. Now one of the recommendations is magnesium and I'm a big believer in magnesium. As a heart surgeon, we knew that most people were incredibly deficient in magnesium and we actually had to give people IV magnesium for 48 hours during and after heart surgery to keep their magnesium levels up. Magnesium really assists insulin in delivering sugar into your cells, in breaking down insulin resistance. So that actually is a good recommendation. Another good recommendation is B vitamins. B vitamins are called the energy vitamins for a reason. And that's why in Vital Reds, Primal Plants, Power Blues and Essential Orange. I give you a full day's dose of all the B vitamins right in that delicious beverage. And that's. I totally agree that B vitamins are one of the secrets for weight loss supplements. Finally, as you might have guessed by now, their final recommendation is fiber. But be careful. You want soluble fiber and you want soluble fiber that's delivered with precursors for butyrate. So, you know, get out the vinegars, get out the kimchi, get out the unsweetened kefir, get out the unsweetened kombucha and enjoy your fiber.

[Environmental Health Expert / Guest]

You know, I'm all about what goes in your body, but what about what's around your body? Your lungs, your skin, your food, they're all affected by what you clean with. And get this, studies and real world reports show that simply removing a few of the worst offenders from your home home can start improving your health in as little as three to seven days. I'm talking better breathing, fewer headaches, less irritation, and even improved hormone balance. So today I want to walk you through 10 common cleaning products that could be silently hurting your health and what to use instead. These swaps are simple. They're science backed and yes, they actually work. Okay, number one, let's start with bleach. Look, bleach works, no doubt about it. But it's also considered a pesticide by the epa. And even just breathing in the fumes, especially while you're scrubbing your shower or doing laundry, can irritate your lungs and throat. There's a study published in the British Medical Journal that looked at kids who lived in homes where bleach was used regularly. And it found something really concerning. Those kids had significantly higher rates of respiratory infections, things like the flu, bronchitis, tonsillitis, compared to kids in bleach free homes. And that's just from passive exposure. So what do I recommend? Spray white vinegar first and wipe it down. Then spray hydrogen peroxide from a separate bottle and let it sit for a minute or two before wiping again. And for laundry, skip the bleach. Use baking soda or oxygen powder to whiten your clothes naturally. Number two, next is synthetic fragrance. That one word fragrance on a label that can represent thousands of different chemicals. And companies don't have to tell you which ones. Many of these contain phthalates, which are known to disrupt hormones. They've been linked to fertility issues, developmental problems, and even changes in thyroid function. These compounds are in just about everything. Air fresheners, candles, laundry detergent, dish soap, multipurpose spray. The list goes on.

[Dr. Steven Gundry]

And on.

[Environmental Health Expert / Guest]

So here's what we do at my house. We go fragrance free wherever we can. And if we want a little scent, we'll simmer some orange peels and cloves on the stove. Or we'll use essential oils, the real kind, not the cheap synthetic stuff.

[Dr. Steven Gundry]

Number three, laundry products.

[Environmental Health Expert / Guest]

And I'm talking about the whole category. Detergents, softeners, dryer sheets, boosters, you name it. These often contain a cocktail of chemicals like benzyl acetate, which has been linked to pancreatic issues, and dichlorobenzene, a known respiratory irritant. The Environmental Working group has flagged many of these ingredients as potentially hazardous. And remember, these products go on your clothes. Then those clothes touch your skin all day, every day. So here's what I suggest. Use a fragrance free detergent, add white vinegar to the rinse cycle to soften clothes. And please replace dryer sheets with wool dryer balls. They work and they're reusable for tough stains you can spot. Treat with baking soda paste or a little dish soap. That's usually all you need. Number four, glass cleaners. Now, Windex is the big one here, and yes, it works, but it works because of ammonia. Ammonia evaporates quickly, which gives you that streak free shine. But it's also a strong lung irritant. The Occupational Safety and Health Administration OSHA considers ammonium hydroxide a high hazard chemical, especially for the eyes, skin and the respiratory system. Instead, just fill a spray bottle with half vinegar, half water. Add a drop of dish soap if you want a little extra cleaning power. Then use two microfiber cloths, one to clean, one to dry. It really is that easy. Number five, disinfecting wipes and multipurpose sprays. Most of these contain quarterly ammonium compounds, also called quats. And long term exposure to quartz has been linked to asthma, hormonal disruption and in animal studies, even reduced fertility. One study published in Reproductive Toxicology found that mice exposed to quats and significantly impaired reproductive function. And even at low doses. And the CDC now actually recommends soap and water as your first line of defense. Not antibacterial wipes, just soap and water.

[Dr. Steven Gundry]

So that's what I do.

[Environmental Health Expert / Guest]

Clean with soap and water first. Then if you need to disinfect, spray white vinegar, wipe it, then spray hydrogen peroxide from a separate bottle and let it sit again before wiping. Number six, drain cleaners. These are among the most dangerous things in your home. Most contain sodium hydroxide or sulfuric acid, highly corrosive substances. According to the National Institutes of Health. Ingesting drain cleaner or even just getting it on your skin can cause severe burns, permanent tissue damage, and respiratory distress and death. I can't tell you as a heart and lung and esophageal surgeon, the number of people that I have had to treat for drain clean or ingestion, even going so far as removing their swallowing tube because it was burned beyond recognition. So if you've got a clog, here's a better way. Try a plunger or a drain snake first. If that doesn't do the trick, pour.

[Dr. Steven Gundry]

In a half a cup of baking.

[Environmental Health Expert / Guest]

Soda followed by a half a cup of vinegar.

[Dr. Steven Gundry]

Let it bubble is a lot of.

[Environmental Health Expert / Guest]

Fun for 10 or 15 minutes, then flush with boiling water. That usually does it. Number seven, dish soap and dishwasher detergent. Dish soaps often contain sodium lauryl sulfate, artificial dyes, and, yep, fragrance. But dishwasher detergent, even worse. Those pods are extremely alkaline and and according to the American association of Poison Control Centers, they're a top cause of child poisoning in the U.S. so here's what to do. Choose a fragrance free dish soap. Check Environmental Working Group ratings if you want to make sure it's safe. And always keep those pods in a locked cabinet, far away from kids or pets. And rinse your dishes well, especially if you're using conventional brands. You don't want that residue building up. Number eight, antibacterial sprays. These were everywhere for a while, but over sanitizing can actually hurt your immune system. One ingredient, tricosan, was banned by the FDA for use in hand soap because of its hormone disrupting effects and its role in antibiotic resistance. But here's the thing. Similar compounds are still allowed in surface cleaners.

[Dr. Steven Gundry]

So what do I do?

[Environmental Health Expert / Guest]

Soap and water for daily cleaning.

[Dr. Steven Gundry]

That's it.

[Environmental Health Expert / Guest]

If you need to disinfect, say after someone's been sick or you've been prepping raw meat, just use hydrogen peroxide or vinegar. Again, keep them in separate bottles and use them one after the other, not together. Number nine, oven cleaners. Like Easy Off. These are nasty. They contain methylene chloride, which is a suspected carcinogenic and a neurotoxin. OSHA has listed it as a serious health hazard. And yet people spray it into their ovens, wipe it down, and then cook food in there instead. Mix baking soda and water into a paste, spread it on the inside of your oven, let it sit overnight, and wipe it off in the morning.

[Dr. Steven Gundry]

That's it. No fumes, no residue.

[Environmental Health Expert / Guest]

Number 10, toilet bowl cleaners. Most are a mix of bleach hydrochloric acid, artificial dyes, and fragrance. If you've ever walked into the bathroom after cleaning and your eyes started burning, that's why so here's what I do. Sprinkle baking soda in the bowl, add a little natural soap, scrub with a toilet brush, and if you want it to smell fresh, add a drop or two of tea tree oil.

[Podcast Host / Announcer]

Works great.

[Environmental Health Expert / Guest]

So that's it. 10 swaps you can make today to reduce your toxic load and help your body function the way it's meant to. You don't need to overhaul everything at once. Start with one thing, see how you feel, and take another step. You just might notice Clearer breathing, better sleep, calmer skin, fewer headaches. It all adds up.

[Podcast Host / Announcer]

Now it's time for the Review of the week. The review of the week comes from at micro TCPIP over on YouTube on my episode about magnesium they said I was not aware of this form of magnesium. Magnesium L threonate capsules. I jumped into researching it and it seems lots of people indicated that it helps them with their depression, which in winter becomes incredibly disabling. I ordered and I will get it in three or four days. I am counting the minutes. Thank you for such valuable information. Well, thank you for writing in and giving a review. You know, I've been treating patients six days a week for 25 years and I've learned a thing or two about how magnesium works, how it supports mood and depression, and how it can be used to support your brain. So glad it was helpful. Now it's time for the Question of the Week. The Question of the Week comes from over on Instagram about the hidden dangers of milk. She asked, what about A1 pasture raised cow's milk?

[Dr. Steven Gundry]

Well, that's a double trouble.

[Podcast Host / Announcer]

Casein A1 is a lectin like substance that so many people react to as a foreign substance.

[Dr. Steven Gundry]

So no, casein A1 cows raised on grass are no better than casein A1.

[Podcast Host / Announcer]

Cows that are fed grains and soy. But here's the big problem. Milk, whether it's casein A1 or casein A2 still has a really mischievous sugar molecule called Neu5GC. And unless you ferment it either in cheeses or in yogurts or kefir, it will be a problem causing inflammation. And that's why so many people have problems with meltdown. The good news is if you ferment it in yogurt and or kefirs or fermented cheeses, then it's much safer. Great question.

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[Dr. Steven Gundry]

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[Dr. Steven Gundry]

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I hope you enjoyed this episode of the Dr. Gundry podcast. If you did, please share this with family and friends. You never know how one of these health tips can completely transform someone's life when you take the time to share it with them. There's also the Dr. Gundry Podcast YouTube channel, where we have tens of thousands of free health insights that can help you and your loved ones live a long, vital life. Let's do this together.