In this episode 91 protocols
▶ 16:55 Elimination Diet Behaviors “So we put her on an elimination diet. We eliminated all the inflammatory foods, things that were causing fermentation that could kind of cause the bad bacteria in our gut to ferment the foods and cause the bloating and leaky gut.” ▷ 17:05 Anti-Inflammatory Whole-Foods Elimination Diet Diet “We basically took out dairy, gluten, grains, sugar, processed foods, put on whole foods, anti-inflammatory, microbiome healing diet.” ▷ 17:13 Probiotics Supplements “We gave her, I think I gave her, vitamin D, fish oil, some probiotics, really simple stuff.” ▷ 19:14 CGM Tools “they're using wearables and they're using CGMs and all kinds of self-diagnostic tools” ▷ 19:14 Wearables Tools “they're using wearables and they're using CGMs and all kinds of self-diagnostic tools” ▷ 25:09 Eat Real, Whole, Mostly Plant Foods Diet “Michael Pollan said, eat food, mostly plants, not too much, right?” ▷ 25:49 Read Food Labels Behaviors “Like, you look at the label. I read the labels. You look at it. Do I recognize this? Would I have this in my kitchen?” ▷ 26:05 Whole Foods Diet Diet “Fruit, vegetables, meat, fish.” ▷ 27:10 Whole Food Fats Diet “We should be eating whole food fats as much as possible, right?” ▷ 27:55 Avoid Industrial Seed Oils Diet “So would I want to eat an industrial food product? Probably not.” ▷ 29:02 Avoid Saturated Fat Plus Refined Starch and Sugar Diet “Because the saturated fat refined starch combo is what's killing us.” ▷ 42:31 Prioritize Light Exposure Behaviors “Then you need light.” ▷ 42:32 Drink Water Behaviors “You need water.” ▷ 42:33 Get Clean Air Behaviors “You need clean air.” ▷ 42:35 Movement Behaviors “You need movement.” ▷ 42:37 Rest Behaviors “You need rest. And I would say that in a parasympathetic state kind of what I mean by rest” ▷ 42:40 Sleep Behaviors “you need sleep, you need connection, love, meaning, purpose.” ▷ 47:24 Choose High-Quality Supplements Behaviors “You wanna find ones that are third-party tested.” ▷ 50:37 Omega-3 Fatty Acids Supplements “I think everybody should take omega-3 fats, at least a gram or two of EPA, DHA.” ▷ 50:37 Vitamin D3 Supplements “I think everybody should take omega-3 fats, at least a gram or two of EPA, DHA. Most people need between 2,000 to 4,000 international units of vitamin D3.” ▷ 50:42 Multivitamin Supplements “I think a good multivitamin can cover the rest for most people.” ▷ 51:09 Magnesium Citrate Supplements “I said, that's magnesium oxide. That's not well absorbed. And it doesn't, not the greatest for- You need magnesium citrate?” ▷ 51:25 Magnesium Threonate Supplements “Yeah, folks, magnesium, magnesium citrate, great laxative. Malate for muscles, glycinate and threonate for brain and sleep.” ▷ 51:25 Magnesium Malate Supplements “Yeah, folks, magnesium, magnesium citrate, great laxative. Malate for muscles, glycinate and threonate for brain and sleep.” ▷ 51:25 Magnesium Glycinate Supplements “Yeah, folks, magnesium, magnesium citrate, great laxative. Malate for muscles, glycinate and threonate for brain and sleep.” ▷ 51:55 Omega-3 Testing Behaviors “With Function, we do deep nutritional tests, including omega-3 testing and homocysteine” ▷ 51:55 Homocysteine Testing Behaviors “With Function, we do deep nutritional tests, including omega-3 testing and homocysteine, looking at methylation” ▷ 52:04 Vitamin D Testing Behaviors “We do vitamin D testing.” ▷ 52:25 Ferritin Testing Behaviors “Or if your ferritin is 16 or more, you're okay. Well, if your ferritin is 16, you're going to be tired, you're going to have brain fog, you're going to potentially have hair loss, you're going to have insomnia” ▷ 53:01 Food-First Nutrient Repletion Diet “I know there's pumpkin seeds have zinc. So I'm going to have like 14 pumpkin seeds a day.” ▷ 53:32 Iron Supplements “And would that be true for teens? For example, you're an older guy. You don't want to take a lot of iron because you're not getting rid of it. You can get iron toxicity. So if you're a menstruating woman, you need more iron.” ▷ 54:31 Selenium Supplements “The list that we just talked about, D3, omega, magnesium, maybe some iron if you're not an older guy, zinc, selenium.” ▷ 54:31 Zinc Supplements “The list that we just talked about, D3, omega, magnesium, maybe some iron if you're not an older guy, zinc, selenium.” ▷ 54:49 Use Iodized Table Salt for Iodine Diet “We're having sea salt and Himalayan salt. We got too fancy with our salt. We need a table salt.” ▷ 55:11 Iodine Supplements “And sometimes just a little iodine supplementation can help.” ▷ 55:13 Seaweed Diet “Or you can eat seaweed or fish, but a lot of people don't eat seaweed or fish.” ▷ 1:01:58 Resistance Training Behaviors “do some resistance training, which can be done with body weight.” ▷ 1:05:12 HEPA Air Filter Tools “I think that most people, if you have an air filter in your house where you spend most of your time, you're probably okay.” ▷ 1:05:22 Change Air Filters Regularly Behaviors “You can get one for your house, which most houses have, and make sure you change the filters.” ▷ 1:06:28 Filter Your Water Behaviors “like, we filter our water.” ▷ 1:06:56 Reverse Osmosis Water Filter Tools “So having a reverse osmosis water filter is a good idea.” ▷ 1:07:10 Breath Work Behaviors “managing stress, breath work. These are things that are free.” ▷ 1:08:51 Eat Real Food on a Budget Diet “If you don't have a lot of resources, Just focus on eating real food and you will do better and feel better and be more productive and walk around not feeling like crap.” ▷ 1:47:17 Use GLP-1 Drugs Only With Nutrition Counseling, Strength Training, and Monitoring Behaviors “I personally think it should be illegal to prescribe these drugs unless they're combined with a nutrition consult to educate people about their protein requirements that are increased” ▷ 1:48:01 Lower-Dose GLP-1 Use Supplements “there are doctors who do prescribe these sort of sub-pharmacologic doses that are being given. And they work.” ▷ 1:48:26 Food as Medicine Behaviors “when they understand how to use food as medicine to regulate their hormones, their peptides, their brain chemistry, their microbiome” ▷ 1:48:55 DEXA Scan Tools “You should get a DEXA scan before and during and after.” ▷ 1:50:29 Ketogenic Diet Diet “We now know, for example, that ketogenic diets can be very effective for schizophrenia, for things like autism, for Alzheimer's, for people with bipolar disease or depression or anxiety.” ▷ 1:54:55 Reduce Red Meat If ApoB Is Elevated Diet “I've noticed elevated ApoB as compared to when some of that red meat, even if it's grass-fed meat is replaced with things like fish or chicken” ▷ 1:55:53 Particle Size and Number Lipid Testing Behaviors “The way we look at cardiovascular risk now is way more complicated. And we need to look at the quality of the cholesterol, which is the particle size and number.” ▷ 1:56:48 ApoB Testing Behaviors “Even the American Heart Association recognizes this as a better predictor of your risk of having a heart attack than your LDL cholesterol.” ▷ 1:56:59 C-Peptide and Insulin Testing Behaviors “there's really cool tests now. You can use mass spec to look at C-peptide and insulin, to look at your insulin resistance” ▷ 2:01:11 N-of-1 Self-Experimentation Behaviors “The NIH basically is great. They now said that the N of 1 research is among the highest quality research. And what that means is you compared to you, right?” ▷ 2:01:40 Retest Lipids After One Month of Diet Change Behaviors “Lipids can change within a month. So I give people a month of changing a diet or changing in lifestyle or behavior to see what happens.” ▷ 2:03:39 DMSA Supplements “DMSA. It's FDA-approved drug for heavy metal chelation. Prescription.” ▷ 2:04:28 N-Acetylcysteine Supplements “I do, yeah. Daily? Daily, yeah. How much? 600.” ▷ 2:05:54 Avoid Early TRT Unless Basics Are Dialed In Behaviors “I'm on a bit of a campaign now to discourage that. I think that if they're doing everything right, like eating, right, and exercising” ▷ 2:06:04 Avoid Overtraining Behaviors “If you overtrain, like if you're running, running, running, your testosterone is going to be diminished for sure.” ▷ 2:06:24 HCG Supplements “I take 25 milligrams of cipionate every other day, staggered with HCG 600 IU every other day.” ▷ 2:06:24 TRT Supplements “I take 25 milligrams of cipionate every other day, staggered with HCG 600 IU every other day.” ▷ 2:06:34 Cryopreserve Sperm Behaviors “I started at age 45 and I do free sperm every year just because there's some age related effects on sperm and like, why not? It's very inexpensive to cryopreserve.” ▷ 2:08:15 Hormone Panel Testing Behaviors “I think most people should be testing, depending on where you are and what age you are, but your hormonal panels on a regular basis.” ▷ 2:10:49 Avoid Large Fish for Mercury Reduction Diet “If you're eating tuna, big fish, it's basically the bigger the fish, the more the mercury.” ▷ 2:10:54 SMASH Fish Diet “So small fish, salmon, I call it the smashers. Small wild salmon, mackerel, anchovies, sardines, and harring.” ▷ 2:12:03 Cruciferous Vegetables Diet “You mentioned eating more crisp surface vegetables.” ▷ 2:12:04 Garlic Diet “You could add more garlic.” ▷ 2:12:05 Juiced Cilantro Diet “You could actually juice cilantro. It's a great hack for getting rid of heavy metals.” ▷ 2:12:15 High-Fiber Diet Diet “And then there are things like fiber to help bind it. So you talked about charcoal. That's a binder. But just eating a higher fiber diet will help you eliminate things faster through your colon, like heavy metals.” ▷ 2:15:57 Alpha-Lipoic Acid Supplements “So we talked about and acetylcysteine, so anything that boosts glutathione, lipoic acid” ▷ 2:16:04 Folate Supplements “all the methylating B vitamins, B12, folate, B6” ▷ 2:16:04 Vitamin B12 Supplements “all the methylating B vitamins, B12, folate, B6” ▷ 2:16:04 Vitamin B6 Supplements “all the methylating B vitamins, B12, folate, B6” ▷ 2:16:07 Adequate Protein Intake Diet “making sure you have enough protein because a lot of the phase two pathways in your liver that help you detoxify are dependent on amino acids” ▷ 2:16:27 Silica Supplements “but I use silica, I use alginates from seaweed and others.” ▷ 2:16:27 Alginates Supplements “but I use silica, I use alginates from seaweed and others.” ▷ 2:19:07 TB-500 Supplements “there's peptides like BPC-157 and TB-500 and GHK that are regulatory peptides for tissue repair and healing.” ▷ 2:19:07 GHK Supplements “there's peptides like BPC-157 and TB-500 and GHK that are regulatory peptides for tissue repair and healing.” ▷ 2:19:07 BPC-157 Supplements “there's peptides like BPC-157 and TB-500 and GHK that are regulatory peptides for tissue repair and healing.” ▷ 2:19:20 Thymosin Alpha-1 Supplements “There are peptides that you can use for immune function, like thymus and alpha-1, which is great if you're getting a cold or you have an immune issue or you have COVID.” ▷ 2:20:12 PT-141 Supplements “a great like PT-141 for sexual function.” ▷ 2:20:17 Kisspeptin Supplements “There's peptides like Kisopeptin that increases testosterone.” ▷ 2:20:20 Ipamorelin Supplements “There's ones like ipamorlin, intesamorin that may help growth hormone.” ▷ 2:20:20 Tesamorelin Supplements “There's ones like ipamorlin, intesamorin that may help growth hormone.” ▷ 2:21:19 Cycle Growth-Hormone-Stimulating Peptides Behaviors “So you don't want to necessarily always take them all the time and you want to do cycle them, particularly ones that stimulate things like growth hormone.” ▷ 2:21:59 Cancer Screening With Cell-Free DNA Testing Behaviors “There's a new technology that has been developed using fragments of DNA that are released into the bloodstream from cancers... It's called gallery It screens 50 of the most common cancers” ▷ 2:22:18 Galleri Test Tools “It called gallery It screens 50 of the most common cancers many of which there's no screening test for.” ▷ 2:24:01 Whole-Body MRI Tools “you want data on your body as much as you can have. and as much as you can afford.” ▷ 2:28:01 B Vitamins Supplements “And I treated her with a vitamin B12 shot and some B vitamins and she came right back.” ▷ 2:32:56 NMN Supplements “I get 1,000 milligrams of NMN.” ▷ 2:33:00 NAD Infusion Supplements “I do the sublingual NMN and occasionally I'll get an NAD infusion, but it's so unpleasant.” ▷ 2:34:34 Exosomes Supplements “And I took a load of exosomes, IV. I just got them because I'm a doctor. I can get them and I gave them to myself. And literally within hours, I was resurrected.”