Dr. Sid Baker (Functional Medicine Expert) (66:01)
Tend to eat before bed, we snack late at night. It's kind of bad. So basically when you eat is very important. Research shows that doing that can really be bad for your health if you eat at night. So the first is make sure you give yourself at least 12 to 14 hours between dinner and breakfast. So dinner at 6, breakfast at 8, that's a 14 hour fat. Okay. If you eat at 6 and then you keep snacking all night, that doesn't count, right? And it's the most simple form of what we call time restricted eating. And it's basically giving our body a rest and getting the body to reset. And I wrote a lot about this in my book the Young Forever. But basically there's a whole process at night that happens called autophagy and cleanup and repair. You want to give your body the ability to do that. The next is food. Now you can do a breakfast if you're eating, you know, for example, dinner at 6 and breakfast at 8 or so. That's a 14 hour fast. Really important to have protein in the morning, not carbs and sugar. Also not eating three hours before bed is really important. So most people eat and snack after dinner. Don't do that. Have at least three hours time. You eat and you go to sleep. That way you will lose weight, your body can repair and heal instead of trying to digest and store the food, food. What about sleep? Sleep is one of the most underrated pillars of health. It's probably even before exercise, meditation, maybe even before nutrition. Because when you don't sleep well, you're going to eat tons of sugar and carbs. You're going to crave more. So you want to focus on sleep and restorative rest. We know that getting in a routine of waking and sleeping can help us have deeper, more restful sleep. So try to take the same bedtime every night. Try to get off your screens for an hour or two before bed. Keep your room or use blue blocker glasses. Keep your room dark and cold. Probably 65 to 68. Really important because your body does much better with sleep at night. Try to relax at night with meditation. Do a guided imagery, do breath work, stretching, journaling, gratitude, practice whatever you like. But do something very important. So your evening routine should be like set a bedtime and stick to over the 10 days, turn your phone off and get it out of your bedroom. Turn the TV off for at least an hour or two before you go to bed and then use the time at night to read, to journal, to meditate, to connect with people you love and just kind of wind down. The third pillar is extra support we need on the journey. Right now we all need nutrients. They're called vitamins because they were vital amines, vital to life, right? And so we've seen a dramatic reduction in the nutrient density of our food. Our organic matter's gone out of our soil. Nutrients can't be extracted. Foods travel long distances. We have commodity crops which are bred to actually breed out the nutrients and in the starch and, and, and, and you know, yield and so foods aren't as nutritious as they once were. And probably 90% of Americans according to the government own surveys our decision in one or more nutrients at the minimum level to prevent deficiency. So how much vitamin D or you need to not get rickets? Not very much, like 30 units. How much you need for optimal health? Probably three to 5,000. So we need to really probably focus on nutrients. And even with a perfect diet, you know, because none of us are hunter gatherers anymore, we eat all kinds of food that we never ate. And I'm a nutrient depleted, we need, we need the basic supplements. So we need a basic set of supplements. A multivitamin, mineral, foundational, magnesium. A lot of us are deficient, probably 45% or lower. Deficient magnesium involving over 300 different enzymatic reactions, super important, helps relax your nervous system at night, help you calm down. Also people get constipated sometimes when they change their diet. So taking magnesium citrate can help. And lastly vitamin D. Now you can also take fish oil, but vitamin D is really important. Vitamin D, over 80% is lower deficient in vitamin D. It's, it's involved in so many different things in the body. So really important and helps your mood, helps your muscle function, helps your brain, help your energy, helps inflammation, autoimmunity. It's just super important and most of us are low. Fish oil is also important and I, I often recommend fish oil to people or omega 3 fats. So what are the program steps in the 1080 talk? What should be the test? And then we're going to go through this. The first step is to eat from the 10 day detox approved list for 10 days. So eat what I'm telling you to eat right, Whole foods. You can do a whole food based shake in the morning. You could add, you know, protein powder, grass fed protein if you want. I have a grass fed protein called super simple protein. But you really need to make sure you have good breakfast. Second is commit to daily habits, right? Pick your designated eating window, right? You want a 12 to 14 hour night fast, which means eating within a 10 or 12 hour window. Don't snack before bed. Try to have the same bedtime. Get off your technology an hour or two before. Practice some active relaxation. Huge impact on your health. Step three is adding the supplements. Now you don't have to do this, but I really encourage people to have a multivitamin, magnesium, vitamin D and potentially fish oil. And we're gonna list which products you should take in the show notes so you have it all listed there. Also what you should eat and what you should avoid during your 1080 talk. Let's go through that. So, so here's a full food list. You can, you know we're going to have it in the show notes. You can take it with you to the store. It's in the book the 1080 Talks, it's in the 1080 Docs Cookbook. But essentially, here's what you should eat and what you should actually get rid of. What you should eat is protein. You need the right protein, right? So grass fed originally raised meats is great. You can have past raised lamb, beef, bison, venison, elk, grass fed beef, pasture is chicken, turkey, duck, all that's fine. What you should avoid is conventionally raised chicken and poultry and eggs and so forth. And by the way, you can also have eggs if they're pastries, eggs, meat, get rid of all processed meats, deli meats, all conventionally raised feedlot meats. Get rid of all that stuff. What about fish and seafood? Lots of small fish are good, big fish are bad, right? Big fish like swordfish, tuna filling, a sea bass, halibut, most farm raised fish are pretty bad for you. What you should be consuming are things like the. I call this mashed fish, a small wild salmon, sardines, anchovies, herring, a mackerel. You can have black cod, shrimp, scallops, trout, all those are fine. Eggs, as I said, pasture eggs are fine. Non organic, regular eggs are not fine. What about nuts and seeds? Very important. Almonds, Brazil nuts, cashew nuts, hazelnuts, macadamia, pecans, pine nuts, pistachios, walnuts, all that's great eating cacao nibs, chocolate, not actually chocolate but where chocolate comes from, seeds are great. Chia seeds, flax seeds, hemp seeds, pumpkin seeds, sesame seeds, sunflower seeds, pumpkin seeds, all great. Nut butters also great. So unsweetened nut butter, so almond, cashew, pecan, macadamia, I love macadamia, walnut nut all that's great. You can also eat beans if they're. If you're a vegan and you want to do this, you can use GMO free or non GMO tofu or tempeh as your protein. What you should avoid are nuts there with sugar that are cooked in oils that are with basically candied stuff. A lot of nut butters have sugar, hydrogenated fats, peanut butter, peanuts, this can be okay. But I would say mostly avoid peanuts because they have aflatoxin in them, they often are rancid and so you wanna be careful with that. What about oils and fats? Well, the ones you wanna use are organic avocado oil. You can use organic coconut oil for cooking grass fed ghee. If you wanna use tallow, lard, duck fat, chicken fat, that's okay as long as they're they're path grace or regenerate raised for salads. And you can use different kinds of oils like almond oil, flax oil, hemp oil, macadamia oil and convert to olive oil. And you can cook with olive oil but only like tomato sauces and things like that. Things that are not high heat, sesame oil tahini is great as well. Great fat, sesame seed kind of paste, walnut oil. Those are flavorful oils, they're not main oils. But you want to avoid the traditional oils. All the seed oils like canola oil, partially hydrogenated oils, margarine, peanut oil, soybean oil, sunflower oil, safflower oil, trans fats, vegetable oil, vegetable shortening, all that stuff.
