The Best Health Advice You Will Ever Hear (From Top Experts) | EP 400

Summary

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The Dr. Gundry Podcast – Ep. 400

"The Best Health Advice You Will Ever Hear (From Top Experts)"

April 21, 2026 – PodcastOne
Host: Dr. Steven Gundry

Special Feature: Greatest Longevity and Wellness Advice from Leading Experts

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Episode Overview

To mark the milestone 400th episode, Dr. Gundry compiles the most actionable health advice from top wellness experts, researchers, and authors. Each guest answers the pivotal question: “What is one thing you can do today to improve your health?” This masterclass-style episode distills decades of hard-won wisdom into practical steps you can implement immediately. Topics span everything from mindset, metabolism, and glucose management to detoxifying your home, intentional stress exposure, and the power of social connection.

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Featured Experts & Discussion Highlights

1. Biohacking Willpower: Dave Asprey on “BICEP” — Brief, Intentional, Conscious Exposure to Pain

[00:09 – 07:12]

• Key Concept:
  Willpower is strengthened by regularly experiencing moderate, controlled discomfort (pain, cold, heat, etc.).
• Advice:
  A daily minute of intentional discomfort (cold showers, spicy food, or breathwork) boosts dopamine signaling, which makes resisting temptations and forming habits easier.
• Notable Insights:
  • “Intentionally experiencing moderate pain for a brief period changes dopamine signaling in the brain by up to 250%.” (Dave Asprey, 03:18)
  • “Embrace the suck for one minute a day.” (Dave Asprey, 04:04)
  • Pain practiced intentionally is not self-harm but regains power over state of mind and habits.
• Mindset Hack:
  Defuse shame/guilt by understanding the ‘voice in the head’ is not “you”—it’s a primitive meat operating system. Use quick breathwork to reset after mental “dysregulation.”

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2. Three Everyday Inflammatory Habits: Dr. Will Cole’s Anti-Inflammation Checklist

[08:00 – 10:38]

• 1. Prolonged sitting:
  Even standing up and moving briefly throughout the day reduces inflammation and boosts cognition.
• 2. Technology boundaries:
  Set limits on screen time—avoid endless scrolling and reduce exposure to FOMO and anxiety-inducing material.
• 3. Toxins at home:
  Audit household/skin-care products for unregulated toxins and endocrine disruptors. Use resources like the EWG’s Skin Deep database.
• Notable Quote:
  “Our skin is our largest organ, and it absorbs a lot of what we put onto it.” (Will Cole, 09:26)

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3. Glucose Hacks and The Truth About Modern Fruit: Jessie Inchauspé, “Glucose Goddess”

[11:25 – 19:13]

• Modern Fruit ≠ Ancestral Fruit:
  Today’s fruits are engineered for sweetness, not nutrition.
• Smoothie & Juice Caution:
  Pulverizing fruit removes natural fiber and concentrates sugar, spiking glucose and insulin just like soda.
• Notable Quotes:
  • “The fruit we eat today is not natural.” (Jessie Inchauspé, 11:43)
  • “Eat whole foods, but eat them whole. There’s no smoothie machines in the San Diego Zoo.” (Dr. Gundry, 13:04)
• Understanding Insulin Resistance:
  Overexposure to glucose leads to higher insulin levels and eventual “resistance,” paving the path to type 2 diabetes.
• Four-Point Glucose Stabilization Plan:
  1. Savory breakfast
  2. Vinegar before one meal/day (1 tbsp in water: acetic acid blunts glucose spikes by 30%)
  3. Vegetable starter (fiber before main meal)
  4. 10 minutes of movement post-meal
• Study Snapshot:
  In 2,700-person trial, these hacks improved hunger, cravings, energy, sleep, mental health, skin, and blood sugar in just four weeks.

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4. Metabolic Flexibility, Fasting, & Sustainable Progress: Cynthia Thurlow

[22:00 – 32:01]

• Gradual, Stepwise Change is Key:
  Drastic dietary overhauls backfire. Instead:
  • Clean out pantry and slowly reduce processed carbs.
  • Increase protein intake, especially with age.
  • Stop snacking (forces meaningful meals, improves satiety).
  • Extend fasting slowly (add an hour at a time).
• Movement Matters:
  Post-meal walks (10-15min) lower blood sugar and mimic ancestral movement patterns. Even small daily activity—walking dogs, skipping elevators—adds up.
• Notable Quotes:
  • “The best prescription I’ve ever written is to get a dog.” (Dr. Gundry, 28:51)
  • “Taking a walk after dinner… is such an easy way to help support your health without extreme lengths.” (Cynthia Thurlow, 28:06)
  • Sedentary lifestyle cancels gym efforts—move often, not just once daily.

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5. Detoxifying Your Home & Personal Care: Darren Olin

[32:01 – 39:11]

• Start “In to Out”:
  Prioritize clean food and water intake. Use reverse osmosis or distilled water with added electrolytes.
• Fresh vs Processed:
  Avoid ultra-processed foods—read produce stickers, clean all produce (even organic), and focus on whole foods.
• Personal Care Audit:
  Beauty products, especially those that are “long lasting,” often contain harmful chemicals, e.g., PFAS. Opt for natural oils (coconut, olive, shea) and essential oils.
• Notable Exchange:
  • “That mascara that doesn’t wipe off—PFAS again. Lipstick that doesn’t wipe off—PFAS again.” (Darren Olin, 36:12)
  • “If it was good enough for Sophia Loren, it’s good enough for me to put on my skin.” (Dr. Gundry, 36:56)

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6. The Health Power of Relationships & Kindness: Marta Zaraska

[41:51 – 50:55]

• Loneliness is as Deadly as Heavy Smoking:
  Social integration cuts mortality risk by up to 65%—more than quitting smoking or improving diet/exercise.
• Romantic relationships especially benefit men, even mediocre ones.
  The “widower effect” is real—higher risk of mortality after loss of spouse.
• Volunteering & Small Acts:
  Acts of kindness, formal volunteering, or random gestures all lower stress hormones and hospital time.
• Notable Quotes:
  • “Social integration… can lower your mortality risk by about 65%,” compared to 20–30% for diet/exercise. (Marta Zaraska, 43:08)
  • “Even random acts of kindness… can really lower your levels of stress hormones in your body.” (Marta Zaraska, 48:21)

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7. Breathing for Health: James Nestor

[50:55 – 56:38]

• Simple Breathwork:
  • Inhale for 6 seconds, exhale for 6 seconds, repeat for a few minutes.
  • Can drop blood pressure by 10–15 points, calm the nervous system, and improve heart rate variability.
• Nasal Breathing & Yoga Traditions:
  • Right nostril stimulates (“sympathetic”); left nostril calms (“parasympathetic”).
  • Traditional practices like alternate nostril breathing have measurable physiological effects.
• Notable Quote:
  • “Just by breathing this way, we’re increasing oxygenation to our brains… we can have a huge impact on our blood pressure.” (James Nestor, 51:25)

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8. Declutter to Destress: Lewis Howes

[56:38 – 60:26]

• Organize to Thrive:
  Taking honest inventory in key areas (health, finances, space, relationships) brings peace and clarity.
• Start with Your Space:
  Clean your room, make your bed—this one act sets the tone for your entire day.
• Notable Quotes:
  • “It’s hard to be productive on something we need to get done when we have a messy room.” (Lewis Howes, 59:53)
  • “If you make your bed every morning… it will transform the way you feel about yourself the rest of the day.” (Lewis Howes, 59:58)

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Notable Moments & Quotes (with Timestamps)

• “Embrace the suck for one minute a day.” – Dave Asprey [04:04]
• “Eat whole foods, but eat them whole. There’s no smoothie machines in the San Diego Zoo.” – Dr. Gundry [13:04]
• “Our skin is our largest organ, and it absorbs a lot of what we put onto it.” – Will Cole [09:26]
• “Social integration… can lower your mortality risk by about 65%.” – Marta Zaraska [43:08]
• “If it was good enough for Sophia Loren, it’s good enough for me to put on my skin.” – Dr. Gundry [36:56]
• “Just by breathing this way, we’re increasing oxygenation to our brains… we can have a huge impact on our blood pressure.” – James Nestor [51:25]
• “The best prescription I’ve ever written is to get a dog.” – Dr. Gundry [28:51]
• “If you make your bed every morning… it will transform the way you feel about yourself the rest of the day.” – Lewis Howes [59:58]

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Key Segment Timestamps

• 00:09 – Introduction & premise – Dr. Gundry
• 01:47 – Dave Asprey: Willpower, pain, and mindset
• 08:00 – Will Cole: Anti-inflammation daily habits
• 11:25 – Jessie Inchauspé: Glucose and fruit facts, practical hacks
• 22:00 – Cynthia Thurlow: Sustainable fasting, movement, and protein
• 32:01 – Darren Olin: Toxin avoidance at home & personal care
• 41:51 – Marta Zaraska: Longevity, kindness, social health
• 50:55 – James Nestor: Breathing, blood pressure, yoga science
• 56:38 – Lewis Howes: Organize your life for clarity and health
• 60:26 – Dr. Gundry: Closing thoughts, next episode teaser

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Final Takeaways

• Pick one actionable change and do it today.
• Willpower is trainable through small discomforts; movement, social connection, & stress management are as vital as food.
• Detox your environment from processed food and home toxins.
• Breathe, move, connect—and be kind to others and yourself.
• “Your body was designed to heal. Dr. Gundry will show you how.”

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Subscribe for part two, where Jim Kwik, Arianna Huffington, and Dr. Dale Bredesen go even deeper into memory, sleep, and brain health.

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Transcript

[Dr. Gundry]

Foreign.

Welcome to the Dr. Gundry podcast, episode 400. So to celebrate, we're doing something very fun. Over the years, we've been fortunate enough to sit down with some of the greatest minds in the study of longevity, and we ask them all the same question. What is one thing that you can do today to improve your health? We've collected their best answers and we're sharing them all with you over the course of two very special episodes. Make sure you're subscribed to our channel so that you can hear from all of our incredible guests. Details are in the description, so get ready for a masterclass in wellness hacks, detoxifying your home and rewiring your brain for success. Brought to you by Thrive Market, my favorite healthy online marketplace. Thrive makes healthy eating easier with clean, trusted ingredients. When you sign up for a membership, you'll get 30% off your order plus a free $60 gift at thrivemarket.com/gundry podcast. Let's get into it with the incomparable danger Dave Asprey. So let me channel my inner Tony Robbins. Tony would say the first step is stop playing old movies. So how do you people do not like pain?

[Dave Asprey]

No, they don't.

[Dr. Gundry]

And you make a strong argument to embrace small amounts of pain to help this process.

[Dave Asprey]

Let's talk about that. Yeah, there's a mindset that says, well, just push through it. Let's grind. You can handle pain. And you and I to be successful in our careers this way. We've both faced adversity in our careers. I've got three. I've had three knee surgeries, grew in my knee. I've done lots of injuries. You can push through the pain. It doesn't always work and it doesn't create the kind of life you want. And if you never experience pain, then you don't have the life you want. So there's a new concept in the world of biohacking that's a part of the book, and it's called bicep.

[Dr. Gundry]

Yep.

[Dave Asprey]

Brief intentional conscious exposure to pain. Now, at first you say, what are you talking about? I don't like pain. Well, nobody likes pain except maybe a few people, and they're in the book, too. So it turns out there's an Tattoos piercing. Exactly.

[Dr. Gundry]

You talk about it in the book.

[Dave Asprey]

Yeah, there's this entire set of ancient knowledge where monks used to whip themselves just for like five minutes called self flagellation, and they'd flog themselves on. On their back. And I remember I read this, like in seventh grade, and I was horrified they think they're such sinners, like they're dumb. That's not why. And then you say yogis. They lay on a bed of nails. I've asked my parents. Why do they do that? Because they have powers. Nobody knows. Well, it's the same thing. And anyone who's worked with addiction. How many tattoos are there?

[Dr. Gundry]

Right.

[Dave Asprey]

I'm not judging. I have a tattoo of a caffeine molecule. Tattoos are bad for you, by the way. I just wanted one anyway, but.

[Dr. Gundry]

By the way.

[Dave Asprey]

So it's because tattoos hurt. And because intentionally experiencing moderate pain for a brief period changes dopamine signaling in the brain by up to 250%. In one of the studies, I found what that means. Because dopamine rewards you for pursuing a goal, it means it takes less motivation for you to avoid the addictive substance. Less motivation for you to skip the junk food. Less motivation for you to do the work you wanted to do. Or to go to the gym. Gym. Or to do personal development work. So it turns out you could eat really spicy chili peppers. Oh, wait. High lectins. I'm not going to do that. Even though I live in Texas.

[Dr. Gundry]

I.

[Dave Asprey]

Even though I love them.

[Dr. Gundry]

But if you ferment them, you're fine.

[Dave Asprey]

Oh, I haven't tried that. Okay, I. I will try that hot sauce.

[Dr. Gundry]

Okay.

[Dave Asprey]

And you think that's not going to set off my lectin sensitivity?

[Dr. Gundry]

No, I think you'll be okay.

[Dave Asprey]

I'm going to give it a shot.

[Dr. Gundry]

All right.

[Dave Asprey]

That would be a gift. Or you could eat wasabi.

[Dr. Gundry]

There you go.

[Dave Asprey]

That.

[Dr. Gundry]

There you go. Or by Japanese wasabi. Our. Our wasabi is horseradish with green food coloring.

[Darren Olin]

Yes.

[Dave Asprey]

Yeah, real Japanese wasabi, for sure. Uh, you could also do what biohackers do. You could do a cold plunge or a cold shower. And there's abundant evidence. I've taught this for 15 years. Now, here's all the reasons you might want to do some cold therapy. For your metabolism and for endorphins and all. There's another thing, and it is the dopamine sensitivity. And that's entirely different from the metabolic benefits. So embrace the suck for one minute a day. Brief, intentional, conscious exposure to pain, and then every decision that required willpower requires less willpower. This is why the monks were flagellating them. Because if they did that in the morning, it took less willpower for them to stay in the state they chose. Since I'm assuming your goal, if you read heavily, meditated, is you want to be able to choose your state and to stay in it for as long as you want, to be able to switch states at will instead of having the world switch them for you. This is an important practice, and you can do it lots of different ways. And it's not about harming yourself at all. It's just about briefly saying, I'm the boss.

[Dr. Gundry]

I want to kind of finish where we started with my monkey brain. People want to quiet their mind, whatever that means. What. What's the biggest mistake they're making? And what's a simple trick to start?

[Dave Asprey]

Well, the biggest mistake people make is that thinking the voice in their head is them. It's very clear that you have a separate consciousness inside of you. I call it the meat operating system. Some would call it the ego. It is designed to keep your meat alive as if your brain wasn't there. And it's angry that your brain is there because your brain keeps interfering with survival behaviors like eating all the pizza. So there's this inherent conflict in there. So if you feel guilt and shame and frustration over the angry, bitchy voice in your head. I had a very mean voice in my head. I don't have any voice in my head anymore. And just understand it's not you. And you can laugh at it because it's like the mean girl movie. That's what it does. And it's just trying to manipulate you. And understanding that it's not you creates a ton of freedom. Because now you're dealing with someone that you might say it's an adverse, an adversary, or you might just say that it's a very misguided, very simplistic consciousness. It's there for a reason. And that makes it much easier to set it aside and then learn some of the breath work, the very quick and fast breathwork exercises and heavily meta in, heavily meditated, they will. They'll change your ability to regulate your nervous system. So when you find, oh, I got dysregulated, and the voice of my head, okay, then do four of these breaths and know the voice for what it is. It is not you. There's nothing wrong with you for having the voice. And it'll shut the hell up. And then you're back in your state and you go about your day. And it is so liberating to be able to. Oh, my gosh. It's not that I'm a bad person. It's not that I hate myself. It's that there's a fearful, angry, unhealed voice in my head. And you can do something about that. It's not you. That's the biggest mistake.

[Dr. Gundry]

And this is quick. I don't have to have a chamber for two hours, sit on a rug and chant.

[Dave Asprey]

You don't. I talk about chanting. I talk about all the altered states, breath work and all the reality, though, healing, true healing and true forgiveness. It's an altered state. And I go through pretty much every technology we know about in the book, technology or techniques. So a lot of these are very ancient techniques to allow you to shift into a state where you can let things go. And instead, what we do oftentimes in the west is we have the thoughts and we just try to apply willpower and just push anyway. It doesn't work that way. So you switch your state into. It's like going into the settings on your phone to change things. You have to be in the settings menu to change things or it doesn't work. So how do you get into the settings menu in your head? You can do it with breathwork, you can do it with a bunch of other practices. You can do it with meditation. But even the type of meditation matters. So there's a roadmap for going in and changing your setting.

[Dr. Gundry]

Time to hear our conversation with Will Cole. You talk about inflammatory habits that people have. What are three inflammatory habits that our listeners can try and change today?

[Will Cole]

So one would be prolonged sitting. You know, it's been said, it's been said sitting is the new smoking. But you know, I think it depends on the person. Right.

[Dr. Gundry]

But for those of you who are listening, we both stood up.

[Will Cole]

But so does that mean you can never sit? Of course not. But it's move, get up and move. So many people are sedentary and we know this. Right. But let's put it into practice in simple ways. So if it's getting up and stretching, getting a standing desk, getting out and just walking on your brakes and moving around, it improves productivity, improves cognitive function, it lowers inflammation levels. So I think that's one. I would say having a healthy, balanced relationship with technology would be number two. And that's going to be. What does that mean? That means setting boundaries, like maybe using those apps on our smartphones that shows you screen time or locks you out. And don't like go back, don't try to override the app to allow you back in.

[Dr. Gundry]

Hold that thought because I want to check this. I'm picking up my phone for those listening.

[Will Cole]

Yeah. So we both from a blue light standpoint and a visual stimulation standpoint and the FOMO inducing content on social media, this sort of, I'm not enough comparison. This sort of stress, anxiety response that people are having. I mean, a lot of times in the day, people check their phones. And the research is staggering how much we check our phones. So that's going to be. And then we get practical ways to solve that. I mean, there's many ways to solve it, but just to have some checks and balances with technology. And three, I would say, look at the products you're using in your home. Look at the products you're using on your skin. Our skin is our largest organ, and it absorbs a lot of what we put onto it. So resources like the Environmental Working Group or the EWG with those skin deep initiatives and other initiatives to educate yourself on these things that are largely unregulated, we don't have a lot of protection as far as consumers are concerned. And there's a really lack of education as far as consumers are concerned, because they're just going getting the shiny bottle that has good branding. But let's actually find out what's on the label and what's in it.

[Dr. Gundry]

Yeah. There are so many, not only toxins, but endocrine disruptors in our common household products, in our skin products, and most of our sunscreens. And there's good research that these things are absorbed, like you point out. Yeah. We just don't know the average consumer. Be wary. This is a great moment from my conversation with Jesse and Chaspe, the glucose goddess. Americans don't eat enough fruits and vegetables, and everybody knows that. The center for Disease Control knows that. I was recently assailed on a podcast. How dare I tell people not to have a smoothie?

[Glucose Goddess (Jessie Inchauspé)]

Really?

[Dr. Gundry]

Oh, yeah. Because what a wonderful way to get your fruits in.

[Glucose Goddess (Jessie Inchauspé)]

Well, the problem is, okay, there's a couple things about fruit. First of all, people identify some fruit with something being natural. They're like, fruit is natural, so it's good for you. The fruit that we eat today is not natural.

[Dr. Gundry]

Oh, thank you for saying that.

[Cynthia Thurlow]

Yeah.

[Glucose Goddess (Jessie Inchauspé)]

So the oranges we find today, the bananas, the strawberries, they are completely different from the ancestral pieces of fruit we might find in the past. So, for example, if you look at an ancestral banana, it's very small, it's full of seeds, it's tart, it's not sweet. In the same way that humans bread gray wolves into Chihuahuas for fun. Right. To create a breed that they enjoyed, they have bred fruits and vegetables through thousands of years of selective breeding. And so today, our bananas are the Chihuahua equivalent to the ancestral gray wolf or the ancestral banana. So that's the first thing to remember. The fruit we find today is not natural. However, if you want to eat something sweet, a piece of whole fruit is still the best thing to choose, because whole fruit contains fiber and water. So, yes, there's fructose in there, yes, there's glucose in there, but the fiber is going to slow down the impact of that on your blood. Now, the problem arises when you denature that piece of fruit.

[Dr. Gundry]

Bingo.

[Cynthia Thurlow]

Right.

[Glucose Goddess (Jessie Inchauspé)]

You smoothie it, you pulverize the fiber particles, you juice it, you remove the fiber entirely, you dry it, remove the water, et cetera, et cetera. Then you're just concentrating the sugar molecules. And it doesn't matter if those sugar molecules came from an orange and are in orange juice or if they came from a beer, beetroot and are in a can of Coca Cola. To your body, it's the same molecules. So we have to be super careful and keep repeating this message.

[Dr. Gundry]

Do you hear that, folks? Yeah, you're right. One of my favorite expressions is eat whole foods, but eat them whole. There's no smoothie machines in the San Diego Zoo. There's no juicers in. They eat things whole. But you're right. Our fruit, it doesn't even resemble anything.

[Glucose Goddess (Jessie Inchauspé)]

It's a human invention. It's a creation. And actually, oranges didn't even exist.

[Dr. Gundry]

That's right.

[Glucose Goddess (Jessie Inchauspé)]

They have been just made up. It's amazing.

[Dr. Gundry]

Yeah. I actually used to live in a community nearby here. Redlands, California, next to Loma Linda. And Redlands invented the navel orange. Yeah. And that's it. Literally, it was a cross.

[Glucose Goddess (Jessie Inchauspé)]

I thought they were invented in China. Oranges, maybe a different.

[Dr. Gundry]

A different. The navel orange are fascinating. Invented in Redlands, California.

[Glucose Goddess (Jessie Inchauspé)]

Fascinating. There you go.

[Dr. Gundry]

And you're right. It was an invention. It was hybridized for sugar content.

[Glucose Goddess (Jessie Inchauspé)]

Exactly.

[Dr. Gundry]

And now we have cara cara oranges, which are just pure sugar. And of course, we were designed to seek out sweet taste. 60% of our taste buds are sweet receptors.

[Glucose Goddess (Jessie Inchauspé)]

And people often confuse. You know that feeling when you get when you eat something sweet, sort of rush, it can be confused for energy. You might think that's energy. It's not energy, it's dopamine. Right. It's the pleasure molecule. And that's also quite difficult to understand. When you eat sweet foods in the morning, you're not getting energy, you're getting dopamine, but your mitochondria is suffering within.

[Dr. Gundry]

All right. Now, another thing you talk about which is very important is when we eat sugar or even glucose or even protein, we Squirt out a hormone called insulin. Yeah, let's talk about insulin, and let's talk about insulin resistance. Why is that kind of the one, two punch of this?

[Glucose Goddess (Jessie Inchauspé)]

Well, first of all, insulin tends to get a bad rep, but it's actually vital, right?

[Dr. Gundry]

Absolutely.

[Glucose Goddess (Jessie Inchauspé)]

People who don't have the ability to produce it, if they don't inject it, they will die. So when your body experiences a glucose spike, there are a few processes that take place that are not very good for you. So mitochondrial damage, glycation, inflammation, et cetera. So your body knows that if there's a big glucose spike happening, it should try to get that glucose level down. And so what it does is that your brain calls your pancreas and is like, yo, we got a big glucose spike. Can you grab this extra glucose and store it away? And so your pancreas sends out insulin. Fantastic hormone. And insulin grabs extra glucose and stores it away in your liver and your muscles and your fat, so cells. Okay. And that's fantastic because it gets that glucose level down. Now, the problem is that over time, as your body produces more and more insulin to deal with more and more glucose spikes, you become resistant to it. It's a little bit like the first time you drink a cup of coffee in your life. You are awake for 48 hours. That stuff is strong. You're like, whoa. And then three months later, all of a sudden, you drinking 10 coffees a day just to stay awake, because you've become habituated to it. Your body has become resistant to the caffeine. In the same way, you can become resistant to the insulin. Right. And that's a problem, because when insulin levels rise too much and you're too insulin resistant, it can no longer do its job of grabbing the extra glucose and storing it away. So then your glucose levels start to rise dangerously. And that's what's called type 2 diabetes or pre diabetes. But actually, it's a spectrum, right? It's insulin resistance spectrum, from normal, metabolically healthy to all the way to type 2 diabetes. And that's really something. We want to try to reverse insulin resistance.

[Dr. Gundry]

All right, so what are the hacks to do that?

[Glucose Goddess (Jessie Inchauspé)]

In my second book in the Method here, I focus on four most important ones. So the first one is a savory breakfast. We've covered it. The second one might sound a little bit strange. It's vinegar. So a tablespoon of vinegar in a big glass of water before one of your meals a day, do you know what molecule is in vinegar that has this effect on Glucose levels or no?

[Dr. Gundry]

Well, I'm a big fan of vinegars and I love acetic acid.

[Glucose Goddess (Jessie Inchauspé)]

Exactly. And so acetic acid slows down the breakdown of starches in your stomach. And as a result, when you have this vinegar drink before a meal, it can cut the glucose spike of the meal by up to 30%. So week two of the method, I introduce vinegar into your days. Once a week. Once a day, sorry, Week three, the hack is called the veggie starter hack. That means once a day before a meal, begin the meal with a plate of vegetables. Why? Because vegetables contain fiber, and when we have fiber at the beginning of a meal, it's going to slow down gastric emptying and so just slow down the speed at which any glucose molecules will arrive into your bloodstream. And then final hack of the glucose goddess method is after one of your meals a day, use your muscles for 10 minutes. So you know how I explained that your muscles are a place where insulin stores extra glucose? Well, your muscles, as they contract, they need energy. And the first place they look is in your bloodstream. They look for glucose molecules. And so we can use this to our advantage. If you go for a 10 minute walk, if you dance in your living room, if you even do just some simple calf raises, whatever movement and muscle contraction you can do is going to soak up some of the excess glucose from your meal. So savory breakfast vinegar, veggie starter movement, and after four weeks of that, you're already on a much better glucose situation.

[Dr. Gundry]

Are we overpacing ourselves in the United States? I mean, you live here as well.

[Glucose Goddess (Jessie Inchauspé)]

I think it's difficult because there's not such a deep food culture here. Therefore, it's very easy to get brainwashed by marketing messages and the food landscape we live in. So with this work and with these hacks, I'm hoping to bring to light some of these very easy cultural and somewhat European habits and to explain the science behind them so that everybody can apply them.

[Dr. Gundry]

All right, and you put this into practice. It's one thing to say, okay, here's what you do. You did an experiment with 2,700 participants. Tell us about that.

[Glucose Goddess (Jessie Inchauspé)]

Well, all the hacks are based on clinical trials and studies that I haven't run. Right. I was just looking at all the research and synthesizing it into these tips before the second book. I thought, wouldn't it be cool to run an experiment now for all the scientists listening, no control group, no placebo, no randomization. It's just an experiment. But what I did is I recruited 2,700 people, and I got them to do the four week method before the book came out, actually. And I got feedback on all of the recipes, et cetera. So here are the results. So during these four weeks, they just did the savory breakfast vinegar, veggie starter and movement. And the rest of the time, they did whatever they wanted. They ate, they drank whatever they wanted. Right after the four weeks, 90% of people were less hungry, 89% of people reduced their cravings, 77% of people had more energy, 58% were sleeping better, 58% said their mental health had improved, 46% said their skin improved, and 41% of people with diabetes improved their diabetes numbers just by adding these four hacks in, not changing anything else. So if that's not encouraging, I don't know what is.

[Dr. Gundry]

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[Cynthia Thurlow]

Mom, can you tell me a story? Sure. Once upon a time, a mom needed a new car.

[Glucose Goddess (Jessie Inchauspé)]

Was she brave?

[Cynthia Thurlow]

She was tired, mostly. But she went to Carvana.com and found a great car at a great price. No secret treasure map required.

[Dave Asprey]

Did you have to fight a dragon?

[Glucose Goddess (Jessie Inchauspé)]

Nope.

[Cynthia Thurlow]

She bought it 100% online from her bed, actually.

[Glucose Goddess (Jessie Inchauspé)]

Was it scary?

[Cynthia Thurlow]

Honey, it was as unscary as car buying could be.

[Glucose Goddess (Jessie Inchauspé)]

Did the car have a sunroof?

[Dr. Gundry]

It did, actually.

[Cynthia Thurlow]

Okay, good story. Car buying you'll want to tell stories about.

[Glucose Goddess (Jessie Inchauspé)]

Buy your car today on Carvana.

[Cynthia Thurlow]

Delivery fees may apply.

[Dr. Gundry]

All right, so we've heard about brain hacks, glucose tricks, and the toxic stuff hiding in your home. Now, you might think improving your health requires a total lifestyle overhaul, but Cynthia Thurlow believes sometimes the simplest thing you can do is the healthiest. Let's talk about your program, because a lot of your book correctly states that most of us are insulin resistant, metabolically inflexible, and asking somebody, as I've written About to suddenly instead of eating breakfast at 7 or 8 o' clock in the morning, your first meal of the day is at noon is like falling off a cliff. And most people can't do it because they cannot access their fat in their fat stores because of high insulin levels. And I like the fact that, that you've got this 40 day transformation. Tell us what you've learned, obviously and what I've learned that you gotta do this one step at a time. You don't wanna jump into the deep end.

[Glucose Goddess (Jessie Inchauspé)]

No, I agree with you.

[Cynthia Thurlow]

I think it's not sustainable if we are in a position where we feel like we're in a lose lose. Like you're asking me not to eat as frequently, but now I'm gonna feel like I'm starving. And so it's reminding people that it's baby steps. It's as simple as, you know, the first week of my program really speaks to cleaning out your pantry. Start, you know, reducing the amount of carb, processed carbohydrates that you're eating. If we know the average person is consuming 200, 300 grams of carbs a day, lowering that can be terrifying. But understanding that we're looking to do a couple different metrics. We're looking to reduce our carbohydrates not to too low of a level because moving too quickly can be problematic. And then we're asking people to increase their protein. So we know protein can be very satiating. Protein is important, especially as we're getting older, because we actually have more protein requirements as we're aging as opposed to when we're younger. And I find that if we start kind of making little changes and by those little changes it's like, let's reduce our, let's be cognizant of how much carbohydrate we're consuming. So start tracking macros. Start being conscientious about eating a little bit more protein with your meal. Maybe you're having 4 ounces of chicken, try 6. And I find that that can be helpful. I think that's the first thing. The other piece of it that I think is very important is teaching people to stop snacking because you have to rip off that band aid. Once people understand they don't have a buffer in between meals, all of a sudden they're like, okay, if I'm not going to eat in between my meals, I need to eat enough for breakfast and enough for lunch and enough for dinner to be able to get successfully to that next meal. So I think the snacking Piece is also very, very important. And then the next big step is going from dinner to breakfast. And for many people, they're convinced if they don't have a snack before bed, if they don't have dessert, if they don't have that glass of wine, that they're going to starve. And I remind them even thin people have plenty of stored energy. We're not going to starve, but we're going to make sure you're going to have a nice piece of protein, you're going to have some non starchy vegetables, you're going to add in some fat, you're going to be absolutely fine because you're going to spend most of that time sleeping. So a lot of what I'm doing is coaching people. And I know even in your book Mitocode, you increase the fasting amount by an hour like each week, which I think is brilliant. So you're making it very sustainable. And I tell people that the more carbohydrate dependent they are. So if you're someone that is metabolically unhealthy, insulin resistant, leptin resistant, et cetera, it's going to take you longer to get to a point where you're going to be able to go longer without eating and that's okay. So sometimes it takes people a couple weeks, weeks to start being able to utilize fat as a fuel substrate. Others it takes longer and that's okay, but it's really designed to be a step wise approach. And also the other piece is the other lifestyle pieces like going, getting a little more sleep, becoming physically active. Many people really aren't physically active. We've gotten conditions where we're in a climate controlled environment 24,7 with very little physical activity. And you and I both know that insulin resistance starts in our muscles. So I remind people that, you know, I'll encourage them take a 10 minute walk after a meal. And sometimes they're initially not understanding why that's so important, but understanding that with each muscle contraction your body is using up some of that glucose or taking thinking of your muscles as a sponge, using up some of the blood sugar that's circulating to be able to dissipate it and bring your blood sugar levels back down. But that's like a kind of a high overview of my methodology and one that I found has worked really well for thousands of patients.

[Dr. Gundry]

Yeah, I think in my first book there's a fascinating study looking at people who were asked to walk for either 10 minutes before their meal or 10 minutes after their meal. Same distance, same Speed. The people who walked before the meal didn't lose any weight. The people who walked after the meal lost weight even though it was the same meal. And again, I think this goes back to our ancestral signaling. If we walk, we gathered something and then we ate and okay, we're done, let's store that. On the other hand, if we eat and then we start walking again, our computer program says, wait a minute, I don't know if this guy's gonna walk for mile or 20 miles. The last thing I want to do is store this stuff. You know, I want to make it available. And yeah, this is important signaling information. And that's why in Europe it's fascinating the number of people who just stroll after a meal. They're not running, they're just walking and enjoying the environment. And I think we can all learn from, from that.

[Cynthia Thurlow]

Well, and I think it's ironic, my husband and I used to joke about all the middle aged people that used to walk in our neighborhood. And at the time when you're in the throes of young kids and you're working and, you know, it just became this thing that you observed. And now we have become the middle aged couple that walks in the morning, walks in the evening with our dogs. And I really fervently believe that that type of. I always think of it as neat exercise or neat physical activity. We know that degree of thermogenesis has so many benefits. And just walking for 10 or 15 minutes after a meal is such a great way. Like if you're out to dinner and maybe you overate, like take a walk after dinner, stroll around. I mean, it's such an easy way to help support your health without having to, you know, go to extreme lengths to do so.

[Dr. Gundry]

Yeah, and like I always say, the best prescription I've ever written is to get a dog.

[Cynthia Thurlow]

I have two.

[Dr. Gundry]

Yeah, yeah, I've got four, unfortunately. So two of them are rescue. So we can't resist a rescue dog. Oh, well. But yeah, dogs make you go out and walk at least twice a day, whether you want to or not. Even in the dead of winter. They don't care.

[Cynthia Thurlow]

They don't. I jokingly laugh about, you know, I have dogs that walk several miles in the morning and several miles in the afternoon and they're better behaved because of that same thing. When I had, you know, my boys were younger, I used to tell my husband my goal was to make them tired. So we did a lot of physical activity. And I think for so many of us, we just find, forget that Parking a little farther away from the grocery store, you know, not taking the elevator. Like, there are little things that can add up to that degree of additional physical activity that can be very beneficial.

[Dr. Gundry]

Yeah, you're right. You know, I always advocated, look, folks, take the elevator up, but then walk down the stairs. And there's this amazing Austrian study that I cite of people who were either asked to. To walk up a ski lift and then ride the ski lift down or ride up the ski lift and walk down. And it turns out that they thought that the people hiking up were going to get much better effect. Turns out it was exactly the same because you're actually working against gravity both ways. So that's okay. Take the elevator up and walk down. It's a good way to just get in some exercise that isn't too painful.

[Cynthia Thurlow]

Yeah, absolutely. And I think on a lot of levels, one thing that I think people find interesting is they'll go to a very intense class, boot camp, CrossFit, and then they'll sit all day at work. And I have to remind people, I don't care if you set a timer so that every hour you walk to the bathroom or you get some water or maybe you do two laps in your office space, but if you go and do intense exercise and then sit for 10 or 12 hours a day, you have just undone all the benefit of what you were doing in the gym or at your local boot camp class. So just encouraging people to be physically active throughout their lifetime, and I'm sure both of us, I saw so many of my patients that were in their 70s, 80s, and 90s, and the ones that were thriving. I always wanted to know, what do you do that you think has moved the needle the farthest for you? And some of them talked about mindset, and some of them talked about remaining, like, on top of, you know, electronics so they could still communicate with their younger family members. And then many of them would say, I walk in nature every day. I do yoga. I do meditation. And so I very much reflect on how much my patients have taught me over the years and the things that have always stood out. And I'm like, I get it now. Like, I understand why they always encourage you, like, be active. Like, don't just sit in your house or sit at work and then, you know, drive home and then be sedentary for the bulk of your day, because that has a huge negative impact on your. On your health in general.

[Dr. Gundry]

Okay, let's change things up. Here's my talk with Darren Olin. It's all you know, doom and gloom. And we're sitting here saying, you know, we need the nanny state to make all this not happen to us. But that's not going to happen.

[Darren Olin]

Right.

[Dr. Gundry]

So what do our listeners do about all this? And you've got a lot of really good recommendations. So kind of have at it, help us out here.

[Darren Olin]

Yeah, yeah. So the last fourth of the book is Solutions. Even a lot of DIY stuff. A lot of products that are doing a lot of great things. And I think of it like this. I think of, you know, because there's a lot. So I think of go from in to out. So the most vulnerable is you open your mouth and you're drinking and you're eating. So what are you doing there? Right? Yeah, don't eat the food that has been wrapped and everything. And of course ultra processed food is barely food anymore more and it's chemicalized. So that's a no brainer. And then you know, one of the first things I think everyone should run out and do, they don't have their own natural spring that's tested. Obviously that's the golden standard. Filter your water. But filter is not just filter. Right. I would, I kind of think of water as like break it down, deconstruct it because it's all virtually all contaminated with something. An RO system, reverse osmosis or distillation and then add some electrolytes back into it. That's the bare minimum. And you also save on plastics and buying all this other stuff. That is the thing. And we need to stay hydrated. So start there few hundred bucks. Now you have your own water system. And then look at your food like obviously the less takeout, the less ultra process. So start whole food. And if you can't afford organic or farmer's market stuff, there's the dirty dozen, the conventional ones that are that little sticker on the fruits and vegetables. If it has nine, if it's not labeled saying organic, you can look and say if it's nine, it's organic. If it's four or three, then you're seeing that it's sprayed with chemicals and, or could be a genetically modified fruit. So if you can't afford it, you need to wash. Think of it in terms of common sense. An apple, romaine lettuce, celery, nectarines, things that you're gonna be eating directly, you're not peeling like a banana or something. So those you want to wash, right. I use baking soda and hydrogen peroxide. Let it soak. You can use oxygen bubblers to clean all of that stuff. So clean your food if you can't. And also organic, too. Clean your food. So that's where I would start. And then as you kind of expand from there, what are your daily habits that you're doing? What are you washing your body with? What are you slathering on your skin? And women, unfortunately, the beauty products are riddled, some of the worst. Yeah. Riddled with this stuff. And you're doing it constantly. That mascara that doesn't wipe off, pfas again. That lipstick that doesn't wipe off, PFAS again. That concealer. PFAS again. So it's like you're chemicalizing all this stuff, and then obviously that's not good for your skin either. Right? And we, you know, we're trying to,

[Dr. Gundry]

you know, the old story of the. Of the lip balms and lip moisturizers, they actually dry it out. And so you have to put more on, and you literally become addicted to the product you originally started to moisturize your lips with.

[Darren Olin]

You interrupt to that sebum, that natural lubrication that the skin has, and you interrupt that whole process, not to mention whatever chemical you've just kind of usually dried it out, like you said, then you become dependent on it. And it takes a little bit to break that cycle. You know, just stop using that stuff. Think of. I think of things like if you're going to use, you know, if you're in a dry area or whatever, and you're, you know, listen, you got to look at hydration and everything else, but, you know, think of it as nutrition. Right? So coconut oil, shea butter, even olive oil. Olive oil is great. You know, it's like, there's a lot of. You got a great olive oil, too, don't you?

[Dr. Gundry]

Thank you.

[Darren Olin]

Yeah, it's like, yummy.

[Dr. Gundry]

I mean, if it was good enough for Sophia Loren.

[Darren Olin]

Come on.

[Dr. Gundry]

It's good enough for me to put on my skin.

[Darren Olin]

Come on. And you feel it. You feel it. You feel the difference. You feel it's natural. Everyone likes to smell good, too. So essential oils, man, there's an infinite better result. Again, this whole thing is set up from my perspective, divorcing nature. If we go just like that. Oh, my God. I bought into the idea. I need a moisturizer on my lips. Now. You just came in there and shut yourself off or disrupted the natural rhythm of your little microsystem of your lips, all of this stuff. If you divorce yourself from all of those things and chemicalize yourself, especially from a personal care standpoint, then you're a victim to that now. Side effect. But if you look at the stuff of like, oh, what can I literally get a benefit of from a moisturizer standpoint, but also as a nutritional side, then it becomes a whole other thing. Right. Lavender, incredible healing agent. As well as smelling, smelling good. So yeah, you can still smell good, but also it's also parasympathetically dominant for your body. So it helps to pull. Pull you down. Yeah, calm you down. And so it's going back to that common sense. And I think ultimately through the book, I just want to wake people up to we're all into patterns, we're all into habits, and we're just ingrained in that it takes a little bit to go, oh, I had no idea that that convenient little slippery dental floor, I didn't realize it had Chemicals of PFOs connected to kidney cancer. Well, I certainly don't want to use it now, but it's convenient until you disrupt that. So this book can be startling, right? It can be overwhelming. But the point is just making one step, one step at a time.

[Dr. Gundry]

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It's that bad. I mean we evolved a social apes think about exactly our closest cousin chimpanzees. Even though they are not so domesticated, they are still the closest we have. And as just like they are, we are very social. Right? We evolved to live in a tribe and when we are outside of the tribe, all these negative processes start cascading down in our bodies. Starting with the fight or flight response. Right. So, so this kind of stress response when you're alone on the savannah, obviously a lot of bad things can happen to you when you're outside alone without the help of the others. And all the stress systems start working, cascading loads of hormones gets released including cortisol, adrenaline, all this stuff that generally has bad effects on your health. Just to simplify it very much here and as you said, loneliness is so bad for, for us that when for example scientists put all these numbers together, they show that a complex measure of social integration. So for example, how many friends you have, whether you know your neighbors, whether you're involved in your community, whether you have a romantic partner, all this taken together can lower your mortality risk by about 65% whereas cigarettes, it's only about, I mean by cigarettes, I mean stopping smoking. If you are a very heavy smoker, this can lower your mortality risk by about 50% whereas diet and exercise, it usually hovers between 20 and 30%. So we have 65% versus 20 to 30%. So this is really, really huge impact on our life if we have this kind of really well built social network.

So are you saying that if I want to live a long time I better go get a Roman romantic relationship if I don't have one, I mean

it'll be very good for you? Yes, especially for men, actually, bizarrely, studies tend to show that men profit much more from a romantic relationship, committed romantic relationship, than the women. And even more bizarrely, whereas for women, the romantic relationship does have to be definitely happy, for men, even a so so romantic relationship actually helps too. So scientists are still quiet surprised by this. Maybe it has something to do with the fact that women tend to organize the social life of the family. But definitely there is some kind of effect like this in research. It's been replicated over and over and over again that men can profit even from a mediocre romantic relationship.

And is there evidence that when a divorce happens or a loss of a spouse for other reasons, that men will do worse from all that?

Yes, unfortunately, there is something called the widower effect. And there is also, again, plenty of research showing that especially within the first week after a spouse dies, the second spouse can pass, is much more likely to pass. Pass away as well. This effect has been known for centuries, recently has been really thoroughly confirmed by proper modern studies, but it does exist. So it's really risky, especially the first seven days after the spouse passes.

Yeah, no, I've definitely seen that in my own practice where one of the spouses may actually be exceptionally healthy and, and the unhealthy one passes away. And you're right, within a very short time period, all of a sudden, that spouse. I've even seen spouses admitted to the hospital within a couple days of each other. When one gets severely ill, the next one ends up in the bed next door. So, yes, okay, so, you know, I want to get back to volunteering for a minute. My father took early retirement at age 62 because his father had died at age 54. And my father was just absolutely convinced that he was going to die in that age. And he was shocked that he was still alive at 62. But retirement was not for him. So he became a greeter at Walmart. I don't know if you know Walmart, it's one of our giant stores. And he really loved it. But then he became, he started volunteering at his local hospital and became kind of head of the volunteers at the hospital. His only problem was he lived until he was 91. And he said, you know, if I had realized I was going to live on his 90th birthday, he says, you know, if I knew I was going to live to 90, I wouldn't have retired at 62. But, you know, I think that volunteering was, you know, what had him make it to 91. So is volunteering that important? After you Retire or can you volunteer even while you're doing other jobs?

I mean, definitely volunteering or generally caring for other people, being kind is extremely important. And there is lots of research on volunteering showing that anywhere it can lower your mortality risk anywhere between 22 and 40, 44%. So at least as much as healthy diets. So eating, let's say six portions of fruits and vegetables a day. So this is a very, very powerful effect. Once again, there are studies showing that volunteers, for example, spends about 37% less time in hospitals than people who don't volunteer. So there is really a lot of things going on here. But also kindness, just simple everyday kindness can work. You don't have to to formally volunteer, even though definitely it has very strong benefits. But generally caring for other people, just being helpful, even in informal settings, it activates this, what scientists call care giving systems in our body that basically calm down our stress response because you cannot care for other people if you are extremely anxious. So the body systems that are responsible for stress have to kind of calm down when you're carrying fire. So it has very beneficial effects on our bodies.

You know, oftentimes when I bring this up with my patients, they say, well, I don't have a clue in how I go about volunteering for something. Did you ever run into that in your research? It's like, I didn't volunteer.

That's an interesting question. But I said again, you know, it can be formal volunteering, but it can also be just being kind in everyday life. There is also research showing that just so called random acts of kindness, right? So opening doors for other people, letting others ahead of in traffic, making coffee for your spouse, or buying cookies for other people at work. Such things also activate this caregiving system, just basically thinking about others and can really lower your levels of stress hormones in your body. I actually, when I was writing Growing Young, I did some fascinating experiments. I mean experiments, because it was just sample of one, so not that scientific. But I did it in collaboration with scientists from King's College London who actually checked my cortisol levels three times a day when I was engaging in acts of kindness on Sundays and on other days I was just living my life as usual. And what they discovered is that on the days when I was doing plenty plentiful kindness, so I would basically wake up in the morning and think, okay, how can I be nice today? And it was actually lots of fun actually doing that. So I would do this very small things, but just, you know, maybe buy a sandwich for a homeless person or Just pick up some trash on a. On the streets where I live. Just very small things. But on those days, my cortisol levels were much healthier than on all the other days, even though completely independent of how actually stressful these days were for me. So it was very fascinating for me to see it on myself, even though there is lots of proper research on big samples showing exactly the same thing, that when you do kind things, when you help others, it calms down your stress response. You get better cortisol, healthy cortisol response as an effect.

So now wait a minute. Suppose you wake up tomorrow and it's the day you're supposed to be kind. And you go, I don't want to be kind today. This is not a good day to be kind. And then you had to be kind. So would it be drop your stress levels or did it make you stressed that you had to be kind?

I mean, maybe for some people. I actually experienced it as a lot of it was very pleasurable. You know, just even planning the kindness, I thoroughly enjoyed it.

I don't know about you, but I'm holding a few more doors open tomorrow. Now, speaking of things that are free and powerful, you do this 20,000 times a day without thinking about it. But what if you're doing it wrong? James Nestor has the answer. Give our listeners one exercise, one trick that they can do at home, starting today, right after they turn off the podcast.

[James Nestor]

Yeah, Tummo is a little intense. You want to acclimate yourself with some milder versions. Breathe through the nose. Try some slow breathing first. So one method. This seems so deceptively simple. People are going to say there's no way this can work, but just try it. It's to inhale to a count of about six. So inhale calmly. 2, 3, 4, 5, 6. And exhale to a count of about six. 2, 3, 4, five, six. Keep breathing in that pattern. If you have a blood pressure monitor, put it on before you do this. And if you have a pulse oximeter, that's good too. Heart rate variability, good as well. But just by breathing this way, we are increasing oxygenation to our brains, we are slowing down our heart rate, and we can have a huge impact on our blood pressure. I have borderline higher blood pressure. I've done this for a couple of minutes and see my blood pressure go down 10 or 15 points. If you imagine that's what happens to the body after a couple of minutes of focused, proper breathing, what can happen after a couple of days? What can happen after a couple weeks or Months. What we're seeing. These people are able to take control of their health in some miraculous ways.

[Dr. Gundry]

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[Dave Asprey]

The most important people shape your life through choices, gestures and the kind of impact you come to understand with time. Vitamix blenders are created with that same intention.

[Dr. Gundry]

Timeless, enduring, and meant to stay with mom through whatever comes next.

[Dave Asprey]

That's why Mother's Day isn't about more things. It's about choosing something worthy of her.

[Dr. Gundry]

This Mother's Day, give her the mother of all Vitamix, only the essential. Now, I had a wonderful yoga instructor that moved to Ecuador. But during the class he would always have us do tricks with nasal breathing that you mention in the book. And he would, and I'm going to let you describe it, but we would breathe from alternate sides of our nose and we would compress one nose and we'd breathe in and we'd breathe out through the other nostril. And you say in the book that this was not mumbo jumbo yoga practice, that this was actually activating either parasympathetic or sympathetic nervous systems. Yes.

[James Nestor]

So there's 20 years of studies on this stuff and dozens and dozens of studies confirming this. So when we breathe through our right nostril, that is more of a stimulating response. This isn't a hardcore sympathetic response. So the heart rate's going to increase, blood movement is going to increase, you're going to get hotter, you're going to be stimulating the left quote, unquote, logical side of your head. Confirmed in EEG studies at very respected institutions. Left side, you're going to calm yourself down, so your heart is going to slow down, you're going to cool yourself off, you're going to be stimulating more of the right creative side of your brain. So yogis have been doing this stuff for more than a thousand years. There's a whole school called Nadi Shodhana where they practice this. But I think it's so fascinating that science is now confirming it. We can measure what happens when we do this stuff. Even stranger is our noses, another miraculous thing with the nose here, are covered with erectile tissue. It's the same tissue as you know where. And throughout the day, we. Our noses will switch from right nostril breathing to left nostril breathing. One will open as the other closes every 30 minutes to about four hours. So no one knows exactly why our noses do this, but if you look at how these different nostril breaths affect us, it's probably to help balance us throughout the day, stimulate us when we're getting tired, calm us down when we're getting stressed. So another reason you should be breathing through the nose and letting your nose do all that.

[Dr. Gundry]

Okay, let's change things up. Here's my talk with Lewis Howes. Any advice for. I know this has been an advice, Joe. Where do you go? What are the resources for somebody who wants to strike out on their own?

[Lewis Howes]

It's all about adding value to people. I know you do this on your show as much as you can with, with all the different topics you cover. And I think if. If people truly organize their thoughts and their life better, they will have a better life. So what do I mean by that? You know, when, when this stuff started happening, whatever, over a month ago, I remember just saying, okay, how can I take inventory of my life? And if you're listening or watching this right now, you can literally get out a piece of paper and a pen. I have this journal. I have tons of notes from you when I had you on in here. And I literally just will take inventory on the categories of my life that I'm struggling with. And so you can put my health as a top category. Am I happy with my health? Am I setting myself up to have more energy, more clarity, more focus? Do I feel good? You know, it's not about having the perfect physique, but is the body giving you the energy you need to. To be passionate, to, like, be clear, to not react to people all the time, but respond in a more peaceful way? And if it's not, then, okay, let me take inventory on what's off. Let me take inventory on my finances. Have I looked at my banking account lately? Do I know where my money's going? Do I know when it's coming in? Take inventory. What about my physical space? I cleaned out my closet in the first week after all this happened. I was like, man, I'm just holding onto a lot of junk that I don't need. So let me clear this out and organize and take inventory. My relationships, what do I need to organize and take inventory? So all these areas of your life, I would write down and start to organize. Am I happy with these categories of my life? Do I have too much baggage that I need to let go of in these areas? If so, what are those action steps? And when you start to organize and have an awareness of all the inventory, it gives you peace of mind. When you don't know where things are, it makes you feel stressed out. When you don't know, you know, how your body works, you're going to be unclear. It's going to stress you out. When you don't know where your money is, it's going to stress you out. When you don't know all these things, it's going to stress you out. So focus on inventory. And I think those would be great steps to start with is to just have organization of your life so then you can go take action. It's kind of like, I don't know if you remember back doing when you had a test or a quiz or homework to work on. When you take homework home and you put it in your room. Dr. Gundry, and you say, you know what, my room is messy right now, so let me put this homework thing on hold, and I'm gonna actually clean my room, and then I'm gonna go do the homework project that I've got to do. It's like, it's hard to be productive on something we need to get done when we have a messy room. And so you've got to declutter your life so you can have a clear mind to take action on your homework or the project you're working on.

[Dr. Gundry]

You and my mother, come on.

[Lewis Howes]

Did you right.

[Dr. Gundry]

Did you talk to her or what?

[Lewis Howes]

And you got to make your bed. If you make your bed every morning, it's something I started doing about seven years ago. And I wish I would have listened to my mom earlier. But I'm telling you what, this one simple act of making your bed, it will. Will transform the way you feel about yourself the rest of the day. And you'll come home to a clean space, and it just feels better coming home and untucking the covers and getting in, it makes you feel at peace that day.

[Dr. Gundry]

Now we're only halfway done in part two, Jim Kwik is going to supercharge your memory. Arianna Huffington is going to tell you why sleep is the most underrated health tool on the planet. And Dr. Dale Bredesen is going to give you seven steps to protect your brain for life. So make sure you're subscribed. In the meantime, pick one thing from today's episode and do it. Not tomorrow, today. Because as you know, I'm Dr. Gundry and I'm always looking out for for you. Now it's time for the question of the week. Question comes from simply imply Lisa over on YouTube. On my YouTube short about eating a whole kiwi, they ask can we super sensitive gut people have trouble with kiwi? Well, anybody who has a sensitive gut often finds fiber rich foods. And kiwis are fiber rich. A little bit troubling, but interestingly enough, the prebiotic fiber in kiwi has been shown to actually support friendly bacteria in your gut. So if you're at all worried, you know, start with maybe a half a kiwi a day and work your way up. But great question. Now it's time for the review of the week. A review from Agcast who rated the podcast five stars on Apple podcasts. They said if I were to choose only one podcast to listen to, it would be Dr. Gundry's. Every episode is so incredibly valuable and easy to understand the science and biohacks that are achievable and can be implemented in our lives without stress. The Best though is Dr. Gundry's voice. Calm and caring, he is the best teacher on many levels. Thank you Dr. Gundry. Well, thank you very much. You know, I've been a teacher, a professor all my life and apparently one of my gifts is being able to take complex things, problems, issues and make them simple to understand and easy to follow. So thanks for getting that. I really appreciate the compliment.

[Cynthia Thurlow]

Pluto TV has thousands of free movies and TV shows.

[Dr. Gundry]

You swear if I'm lying, I'm dying.

This is the mindset free.

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This is the mindset mindset.

[Cynthia Thurlow]

With movies like Titanic, Dream Girls and Gladiator, why you not entertained?

[Glucose Goddess (Jessie Inchauspé)]

And TV shows like Survivor, SpongeBob SquarePants,

[Cynthia Thurlow]

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[Glucose Goddess (Jessie Inchauspé)]

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[Cynthia Thurlow]

Payo.

[Dr. Gundry]

I hope you enjoyed this episode of

[Glucose Goddess (Jessie Inchauspé)]

the Dr. Gundry podcast. If you did, please share this with family and friends.

[Cynthia Thurlow]

You never know how one of these health tips can completely transform someone's life

[Glucose Goddess (Jessie Inchauspé)]

when you take the time to share it with them.

[Cynthia Thurlow]

There's also the Dr. Gundry Podcast YouTube channel where we have tens of thousands

[Dr. Gundry]

of free health insights that can help

[Glucose Goddess (Jessie Inchauspé)]

you and your loved ones live a long, vital life.

[Cynthia Thurlow]

Let's do this together.

[Dr. Gundry]

Are you really buying a car online

[Dave Asprey]

on Autotrader right now?

[Cynthia Thurlow]

Really? I can get super specific with dealer listings and see cars based on my budget. You can really have it delivered or pick it up.

[Dr. Gundry]

Kid is walking up the slide. Really?

[Dave Asprey]

Auto trader.

[Cynthia Thurlow]

Buy your car online? Really?

[Dr. Gundry]

And now for a bit of breaking news. Between your breaking news with me, the Geico Gecko, here are some things you

ought to know today.

People who switch their car insurance to geico save about $900 a year. Experts are calling that. Nice to know. Also, plants can hear when bees buzz. My ficus just heard that. And finally, animal experts have confirmed that goats have regional accents. I'm getting a hint of Irish there.

[Darren Olin]

It feels good to get good news.

[Dr. Gundry]

It feels good to Geico. Spring is packed. Patios, parties, wedding weekends.

[Lewis Howes]

And RK0 proof keeps you in the

[Dr. Gundry]

mix without the morning after regret as the original Zero Proof Spirits brand, RK's warm molecule, gives you that real deal break burn of whiskey or tequila with none of the alcohol, zero calories, zero sugar and a whole lot of freedom

[Lewis Howes]

to enjoy the moment. Sip smarter this [e-mail].