Habits and Hustle - Episode 303: Ashley Koff: Personalized Nutrition Expert on Diet, Nutrition, and Supplements

Episode Date: December 19, 2023

In a world saturated with health information, how can we discern reliable sources from unreliable ones?  As we navigate a sea of health information, it’s essential to be discerning, understand your body's unique needs, and make informed choices about your health and wellness. In this episode, Ashley Koff, a registered dietitian, cuts through the clutter and provides clear, valuable insights and strategies to optimize your health through diet, nutrition, and supplements. Ashley discusses the importance of quality fats, mindful eating, hydration, and vitamin D, warns against the dangers of over-supplementing, and emphasizes the value of personalized health approaches. She also explains the role of GLP-1 agonist medications for diabetes and weight loss, and offers a guide to managing the overload of health information, or 'infobesity'. Ashley Koff RD is a personalized nutrition expert, founder and CEO of The Better Nutrition Program, consultant, and speaker. What we discuss: (0:04:31) - The importance of quality fats in diet and nutrition, and how they contribute to better health and wellness (0:09:41) - The effectiveness of GLP-1 agonist medications, such as OZEMPIC, for diabetes and weight loss (0:19:17) -Personalized health and the importance of looking beyond lab tests and supplements for managing health (0:28:03) - The importance of hydration for overall health and the role of vitamin D in our bodies  (0:31:03) - The importance of knowing one's vitamin D levels and taking a targeted approach to supplements (0:43:41) - The concept of mindful eating and the challenges that can arise when trying to implement it in a busy lifestyle (0:49:17) - The concept of infobesity and how to navigate the overwhelming flood of health information Thank you to our sponsors: Pendulum: Head over to www.pendulum.com and use code JENCOHEN for 20% off. OneSkin: Head over to oneskin.co and use code HUSTLE15 for 15% off. Find more from Jen:  Website: https://www.jennifercohen.com/ Instagram: @therealjencohen  Books: https://www.jennifercohen.com/books Speaking: https://www.jennifercohen.com/speaking-engagement Learn more from Ashley Koff, RD: Website: https://ashleykoffrd.com/ Instagram: https://www.instagram.com/ashleykoffapproved/ Learn more about your ad choices. Visit megaphone.fm/adchoices

I got this Tony Robbins you're listening to Habitson Hustle, Crescent. This will be a very information loaded, informative podcast because we have a friend of mine who is probably one of the most knowledgeable dietitians in the country and I'm not just saying this because I think she is, it's because she's been recognized and renowned to be. The girl is brilliant. And whenever I have questions about anything, diet, nutrition, technically overall health, I come to her, her name is Ashley Koff.

Thank you, actually, for being here. Thanks so much for having me, this is so fun. I love the IRL. No, this is amazing. Ashley and I first met on a TV show that we did called Shedding for the Wedding. I was the fitness trainer. She was the diet person. And we met, how many years ago is that?

So before kids for you, I feel like 20 plus, like 20? No, I mean, 15? No, no, no, my kids aren't 20. No, no, no, no. I was thinking how long ago? No, no, no, I think I yearned to be four ahead kids. Probably 15 years ago. 15 years ago 15 years ago Yeah, we did a show on the CW called shedding for the wedding and it was hilarious and we became fast friends then and

I mean like I said the vast amount of information this girl knows and can spew out at a like at any note at given time It's amazing. She actually recently you put me on to green fat Which I love it's amazing and I ever since then we were kind of now I'm like I'm a huge of course wellness supplement person and Ashley is always like no That's not good for you because of this. This is really good for you because of that and it's made a huge difference So thank you so much. Yeah, no, I love it. And I do want to say two things. One is information as we're going to talk about.

It may not be actually better. So the quality of information is really important. Yes. And the second one is I loved turning you on to GreenFat because it was such a great solution for you. And as we'll also talk about just taking more supplements isn't the answer. Totally. That was my problem. So that was a thing. I don't understand.

Every time I kept on over-supplementing myself, and let's talk about this, because I think a lot of people just take supplements because they know it's a good supplement, so then they start taking it, and it may not be the right thing for them. It's not an individual. It's like, people just, you need to be much more individualized and personalized.

And we'll talk about that. But I was taking everything on Mega 3's, vitamin D. I was taking NAC. Do you know what NAC is? Absolutely. I barely know what that is. I mean, I don't even know. I was taking it glued to me.

And every morning, I'm taking 40 supplements. And I'm like, do I even know. I was taking it like glued to me. I was, and like every morning, I'm taking like 40 supplements, and I'm like, do I even need all these supplements? So can you tell Kate, because we just mentioned green fat, just talk about why did you think it was good for me, because it has been really good for me. So just, you're the sexist. So I think one of the key things is that, so the Omega-3 was a great, like,

directly you were going in the right place. You're like, you know, I've heard of omega-3 is, I wanna make sure I'm turning off inflammation or trying not to, you know, not have inflammation start. And I'm saying to myself, right, this is a good fat for me, but there's actually no food in nature that is an omega-3. So nature gives us the information,

especially when it comes to plants, which is what animals eat to produce the fats in our body, et cetera. When we look at that, there's a variety of different fats. So there's omega three, there's omega six, there's omega seven, there's omega nine. And when I looked at your diet, and when we compared that to your goals,

especially from an aging standpoint, and all the exercise that you get in, and what you care about, cognitive function, family history, everything, I was like, Jen, we got to make sure you're getting in all these fats. And so this concept of a multi-fat, something that like our multi-vitamin or our multi-minero could give us

all those essential fatty acids essential. We have to get them in daily at one time. It was like a no-brainer for you. I wasn't gonna give you 30 new things to take. No, of course. So then what is the difference between taking an omega-3 and like a multi-fat vitamin? Like a multi-fat vitamin? Yeah, exactly. And it's not a vitamin fat vitamin, like a multi fat vitamin.

Yeah, exactly. And it's not a vitamin, so it's a fat, right? A multi fat. So there's a couple of things to consider. The first thing is, is that in this instance, when we look at an omega-3, green fat actually has omega-3s. It has omega-3s from plants.

And it has a variety of omega-3s, because without making people infobese, which we'll talk about in a moment, too much information, there are many of omega-3s. Because without making people infobese, which we'll talk about in a moment, too much information, there are many different omega-3s. So we actually want to get in all of those. So when we get in those, what we wanted to do is make sure that you're also getting in omega-6, omega-7, omega-9.

So think of things like hemp seeds, wild salmon, think about seed buckthorn oil, which is great for your skin. You're probably not consuming that from food. Chia seeds, olives, avocado. We need to get in all of those. With my patients, I often do an essential fatty acid profile and I can see where there are deficits and that helps me to go ahead and optimize. But in your case, we'd gone through your food, we'd looked at your genetics and we also turned around and said, hey, what's your goals? And you were doing great on the Omega 3 part, but you weren't getting in the other.

That was sufficient. That's right. In all these places. Or maybe insufficient. You might not have been deficient because you do try to target things from a food standpoint, but we needed to make sure that you were getting

optimal levels. So this becomes foundational on a daily basis for you. Okay, so why is fat so important for your overall functioning? Great. So all of these different fats play roles in the body in terms of communication. So they're helping to make sure that the body does things like turn off inflammation or resolve inflammation that's occurring, right?

Helping for hormonal balance. So one of the fat sellers talking about omega-6s are really a type of omega-6 called GLA. I call it the glamour fatty acid. Our hair, our skin, our nails, dryness in certain parts of our bodies, especially as we age, all of these things, that's what that fatty acid is helping with, right? When we look at GLA.

GLA, so I call it the glamour fatty acid, right? So that's an omega-6, that's also why it blows my mind when people just say seed oils will kill you. No Seed oils aren't gonna kill you. In fact, some of the seed oils are really important for your hair skin, nails and hormones. Bad seed oils? Yeah, they're really bad on that part. So we really have to learn to be able to differentiate. Look for me. I want things to be easier and more efficient for individuals And that's why when I saw green fat, I was like absolutely I'm totally on board, and I helped them sort of refine the formulation so that we could actually have something

that's great for men, great for women, based on slight nuances in what they need. Well, it's amazing because also if you work out, a lot I feel like I always have so much inflammation and joint issues, so that's interesting. So where else can you get like an omega-6? Because everyone knows about omega-3s. Right. Omega-6, omega-7, is So, where else can you get like an Omega six? Because everyone knows about Omega three. Right. Omega six Omega seven. Is there food places? You can get it. So I was just listening.

I mean pretty much any food that has fat has a variety of these. Okay. And so what ends up happening is we're like, Oh, walnuts, they're great for your Omega cheese. Yes, but they also have other fatty acids. Avocado. It has other fatty acids. Olive oil, it has other fatty acids. So the foods are not just the omega 9 in olive oil. It's also got omega 3, it's also got omega 6s. It just has smaller amounts. So when we see diverse diets, whether it's in blue zones or whether the Mediterranean diet, they're actually having people take in a variety of different fats. And the idea is we want to do that on a daily basis.

And just look, when it comes to life I've been a part of your life traveling, feeding your kids, running from one thing to the next, like exercising, not wanting to overload your system. If you're on, you know, going to be, we never want to overload our system, but especially if you're going to be on camera, et cetera, it was going to be difficult to turn around and say, okay, Jen, here's what I want you to do. I'd like you to have three tablespoons of hemp seeds here. I'd like you to have a four ounce portion of salmon here.

I'd like you to, yes, I love all of those things for you. But if I can also give you the option on a daily basis of giving you a foundational multi-fat, I can check that box and then everything else you do with your nutrition is going to be optimization. I mean, also, the truth of the matter is, fat doesn't really make you fat. Sugar makes you fat, right?

Yeah. Well, excess makes you fat. Excess makes you fat. And poor digestion makes you fat. So we can take this direction because I know you've talked with Colleen before. So one of the other things that can overwhelm the system, your body actually has hormones, like your Incretin hormones. They're called GLP1 or GIP. And these hormones are responsible for turning on the insulin

response when exposed to carbohydrates or fats, turning on and off your appetite, so that's leptin and grayland, and those are made in your digestive system. So when your digestive system isn't better, when your digestive system has been irritated based on antibiotics or medications or stress or eating things that you're allergic or intolerant to all of these different things when that's happened Then those hormones aren't working efficiently and so one of things that we know is actually that a multifat and coming in getting Inomega 3s but coming in and getting these fats in addition to getting in things like your acrimansia Probiotic and Clostridiums and bifidote and prebiotics and all these other things that are great for your digestion, they all work together to optimize those hormonal responses. So when you talk about what makes us fat, especially I feel like it's important to mention

just in this era of the popularity of the GLP1 agonist medications. You know, it's just a Zampic, yeah. Right, because, you know, Majuro, etc. So with those... Which was more effective, the Zampic, or the... It turns on the person, right? So a Zampic was more effective, the ozampic, or the... It turns on the person, right? So ozampic was really designed for diabetes,

but what we also are identifying is that the receptor sites for these GLP1, so this is your natural hormone, or not talk about the medication, your body naturally produces GLP1. There are receptor sites all throughout your body, in your liver, in your brain, in your heart, in your pancreas.

So we've looked at, we knew about the pancreas part, that's how we knew about it, that it would be effective for diabetes. But we're starting to see this be effective for cholesterol, for cognitive function. And so I'm on a mission to make sure we optimize that naturally. If you take a medication great, and if that's what you and your practitioner are doing, but all of us should be focusing on optimizing those hormones naturally. As you know, I always strive to become better and bolder every day. And this has been my motto for a really long time. And I truly believe that continues with self-improvement. And one really great way to do it is with the Masterclass app. I recently watched Spanx Founder

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that you could apply to your life and at work. And if you're own, if you own a business or a team leader, use masterclass to empower and create future ready employees and leaders. This holiday season give one annual membership and get one free at masterclass.com slash habits. Right now you can get two memberships for the price of one at masterclass.com slash habits. Go to masterclass.com slash habits, offer, terms, apply. So what happens now that we're talking about ozempic because I'm in a GLP one. I'm super curious about it because everybody, I feel like is on it except me.

And I'm like, well, maybe I'm missing out. Like maybe, but is there a problem if you take something like that? Did it stop your body from naturally producing it? Great question. So for naturally producing it on our own, because I know that happens with like sometimes they say testosterone, if you... Right. So there's a yes and a no, but let's try to simplify this.

So if we want to compare the natural hormone GLP1 to ozemic, I like to say it's like decaf coffee versus a red eye. So a red eye is I think four shots of espresso. Okay, so what happens is our body naturally should be producing GLP one. We'll call it the decaf coffee for right now. And a lot of people are like, I don't want the decaf. Like I need a little caffeine, you know, et cetera.

And then on the other side, you have something that is coming in and it's giving, you're getting in a lot more of it and it's sticking around for a longer time. I'm gonna be much more caffeinated when I have four shots of espresso on that part. So that's how those medications are working. They're coming in and they're giving you a bunch of it

and it's sticking around for a longer time because in our body it tends to go away after a couple of minutes. When you take the medication, it sticks around for like 30 minutes. So there are advantages to that. If it sticks around longer, it's going to last for longer. That's why people don't, their appetite is not,

you know, they don't have appetite for a while or they are noticing better blood sugar responses. I don't, so in, when you ask the question, does it stop your body from producing it? Probably not. I'm gonna say probably, because I don't think we understand everything. However, if you are taking a medication, and if you feel you need that medication, you

have just told me that very likely you've only got the decaf version of the natural production. Why not turn it into one cup of coffee or one cup of espresso? So when we naturally optimize our GLP1 hormone production, which requires optimal digestive function. When we do that, it's like having one shot of espresso or one cup of coffee, and for most people, we need that, and we're trying to operate right now with the D-CAT version. So it's not about, is our body not producing it or not producing enough, you know, or do we stop the production? It's really about saying, hey, we could be optimizing, like you personally, and we did this. I was like,

hey, I want you to take the acrimansia and let's do this. We can personally be optimizing your production. Acrimansia, by the way. Just so we'll know, is another supplement that I actually recommended by Pendulum, and it was for my gut health. Yeah, for gut health. And for this, for your gut health to optimize your blood sugar response, because when you say somebody says, like, oh, should you be on ozempic? You're like, absolutely not.

But if we looked at your fasting insulin, if we looked at your goals for the future of not developing Alzheimer's or cognitive decline, we wanna make sure that those things are optimal and that's where that intervention is. So it's not just about weight, it's definitely about metabolic health. Wow, so metabolicly, okay, so then,

are you pro people taking it for weight loss then? The medication? Yeah, that was epic. Are you pro people taking ozemic for weight loss? Not for diabetes, because people are mass using it. There's not enough even on the shelves, because people are using it for weight loss. Not for diabetes because people are mass using it. There's not enough even on the shelves because people are using it for weight loss. They're not using it necessarily for diabetes. So, when years ago, when I was working with individuals said weight loss surgery, we identified

that the way that weight loss surgery works, it stimulates the production of GLP1. So, we have known this. So, now that there's a medication version, you don't have to get the surgery, right? In most instances. So this could be an effective tool, but the problem is, since the same spiel I've been giving since day one is, there are a lot of ways that you can lose weight. If you don't gain health,

you don't really get what you want. And I am seeing people who are losing weight, but they're actually even losing health while they're on that medication, or they're not optimizing health. So for me, and what I focus on are programs and optimization if you're on the medication, I wanna optimize, and if you're choosing to not go on the medication

or if you're not a good candidate. But when we're looking at losing weight, we need to make sure, and I'll turn to you, the expert here on this part, we have got to make sure that you're optimizing your body composition. I don't want you to just try to lose fat mass. Most people, excuse me, I want you to lose fat mass. Most people are losing lean body mass. Yes, that's what, so that's what I've been under, under the, I've seen is that

when people are taking ozampic, they're losing lean muscle mass and they are just ending up with more fat on their body, which then slows down their metabolism, and you get that like ozemic face, because it's taking out even the fat in your face, you get really gaunt. The other thing I've heard is that the second you're off of it, you become so hungry, and you end up like eating all those calories

that maybe you didn't eat because your appetite was suppressed. So let me take what is on social media and let's talk about the reality. It doesn't happen the second after, but over the course of the next year, you will likely regain a good percentage if not all of your weight. And one of the absolute worst things for a physical body

is to have significant swings in weight loss and weight gain. Right, because that's how you also swing more weight over time. Yeah. And for a lot of people I know in the fitness business who were on it or tried it or whatever, they lost a lot of their strength. They were much weaker technically, not because they did lose muscle mass, but also because it made them actually tired. Yeah. They weren't able to work out.

They weren't even able to actually lift the amount of weight or do this drink training. Why is that? Like why is it not as good as that? So a couple of things, if we suppress appetite, like we do with anything, if we just turn off your appetite, so you're saying just because we're eating less, we're not as good as.

So number one, you're eating less. Number two, if you had nutrient insufficiency or deficiencies and now you're eating less. Number two, if you had nutrient insufficiency or deficiencies, and now you're eating less, those are more likely. So one of the things is I do a test for everyone who's going on it to see where your levels are of things because I want to know what we're dealing with when we're starting.

And then I regularly test while you're on the medication because I want to see what your behaviors and your choices are doing on that part. Look, data, information about who you are. Forget about knowledge about nutrition. If I just have information on who you are and what that part. Look, data information about who you are, forget about knowledge about nutrition. If I just have information on who you are and what your body needs today, I can design a plan to start to, and I can give you choices.

Hey Jen, do you want to eat all of this or do you want to try this in a supplement form or do we want to do some combo of it? Right. So we need to do that. So like more personalized. It has to be, and I, today I actually have to call it truly personalized because of the billion

dollar industry that it or billion plus that is personalized nutrition and medicine. I was just going to ask you that. Everything is, I feel like everybody in their dog now is doing personalized everything medicine, personalized nutrition. People are all now, it's now a trend to be supplementing for you by taking these blood tests, taking these poop tests, taking whatever tests you want, and they'll say, okay, you're deficient in this, this, this, this,

and then I'll supplement you for it. So, isn't that technically what personalized nutrition is? So, yes and no, but here's a really big problem. So, that's partially personalized. And that is what's being sold out there. And you're so, I'm so glad that you brought it up, because it's my biggest like I literally I can't

believe when we talk about infobacy I'll chat about this but I can't believe that I have to put an adjective or an adverb whatever it is in front of the word personalized. You know I've been doing personalized nutrition for 25 years. It is a lot of work. It is a ton of questions that I have to ask. I don't just need to ask what are you eating? I need to ask why? Because if I don't know the why behind what you're having or your choices, I may give you a recommendation that's not going to suit you.

So if I go online and first of all answer a quiz, am I a vegetarian? Am I a woman? Am I 30 plus? Then they're gonna spew out a recommendation for a supplement. They have no idea what I'm consuming in the day and they also have not seen my blood work and don't know if my levels are too high of something

or too low of something. If we go one step further and they look at my blood levels and then they only give me a supplement or they look at my genes and they only give me a supplement, they have no idea what my choices are. So the supplement, you don't know the why. A great example to be very practical is, if I look on your lab test and you are low in iron, there are

12 different reasons that I can come to, that come into my mind of why you might be low in iron. And if I just have you take an iron supplement and about 10 of those, I have missed that you actually have a health issue that I need to address, right? And so all I'm doing is giving you that iron based off of one lab test that tells me this is a low level. I need to know why. So true personalization looks at what you're consuming, what you're not consuming, what those levels are, and maybe if we have the option, which, you know, there's an added cost to also looks at your genetics, just because that can help us understand how your body processes certain things.

But don't lot of these tests do take blood tests. A lot of them are doing the blood test. Yeah, and then they're selling you something. Yes, then they're selling you something. So that's my point. So if they're taking a look at your blood, one of the ones that is at least better on that part is something called function health. And that's new, and it's looking at, I mean, it takes vials and vials of your blood, and it looks at a lot of different lab tests. But when you look at a CBC, when you look at a basic blood panel that you go to the doctor

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this code, Jen Cohen. So go now to PendulumLife.com and use my code at checkout. Trust me, you will feel incredible. Okay, if you were a, if you warn a CGM a continuous glucose monitor, I was gonna ask you about that. Yeah. Yeah. Have you worn one? Yeah. It lasted on me for like not even a half an hour. Because I went to work out in my sweat, like fell off.

Yes. Okay. And they're so, it's uncomfortable. That's right. So what I will say is, anytime you're gonna give somebody a tool, one of the reasons that we use coaches is that when you're giving somebody a tool, give them the support to help them personalize it. So for you, I probably went to help them personalize it. So for you, I probably wouldn't have put it on your arm.

Some people have hairy arms. You can put it on your belly, like on your belly, or you can put, no, no, I was changing that conversation, but like the back of their leg, like there are different places we can do. Anyway, so a continuous glucose monitor is going to give me very good information. It gives me trend information.

I want to be clear, it does not tell me what your blood sugar is in the moment Okay, because it's measuring in the interstitial fluid It's actually not pricking your blood and seeing what the sugar is there But it's giving us good information. Okay, so when I can see do I have peaks and valleys? Do I have rolling hills? That's gonna be really helpful for me There are 40 plus factors that impact your blood sugar. 10 of them are nutrition, just 10. So if you wear a continuous glucose monitor

and we see that your blood sugar is elevated and somebody says to you, hey, that meal that you just ate is problematic for your blood sugar. You should stop having that. This happens all the time. And it's usually stop having oatmeal or don't have the banana.

You should have cauliflower instead and you should probably only have hemp seeds. You know, we're something. It's like get rid of all the carbs and let's try to get lower and lower. Jen, you do something every single day, especially on Mondays, that blows your blood sugar through the roof.

Do you know what that is? Working out. Yeah, intensely. I've seen you in there, right? Okay. Like intense workout is intense on the body. Stress on the body. Bumps are blood sugar up.

I want your blood sugar to go up. But if you think it's related to your meal, do you know what I'm seeing people do? They're not eating before their workouts because they think that that's what's driving their blood sugar up. I'm like, no, your blood sugar should be up. Now, when you finish your workout, you would see if you were wearing a continuous glucose monitor, if I do a cool down instead of just stopping and eat something right away, that cool down's gonna lower my blood sugar. So maybe I need to do that. If I do some breathing, you know, that might help me.

On a day that I'm really stressed out, that could help me. For women, as we go through our cycle over the course of 28 days, our insulin sensitivity changes. So I may have like five days where my blood sugar, with a continuous glucose monitor, is just going to be higher.

It's ridiculous information to tell me to eat totally differently at that time period. I want to exercise, I want to sleep. I may want to make some adjustments to what I'm eating, but we just don't want to only use a CGM to a continuous glucose monitor to dictate what it is we're eating. Let me ask you something about that,

because it's like right now that is like the craze. Anything with like how do you kind of, how do you of how do you manage your glucose and wearing the glucose monitor. There's all these trends and fads and it's that's a big one. Eat your protein first, have apple cider vinegar like all these things. What does work? Like what are some easy basic things you can do to a manager glucose levels basic things you can do to a manager glucose levels or the kind of keep us from not spiking. Well, in just mind. Yeah, the most easy one, easy, I'm going to tell you the best one.

All right, so I'm going to start with the best one. And that is optimize your digestion. If your digestion is not working better, for sure, I can't have any positive health results. Like, I'm sorry, if you're bloated, your constipated things are going the wrong way, like any other stuff, stuff's not going to work out. Because that hormone that I was talking about is in the lining of the mucosal layer of your digestive tract, so we've got to optimize that, and we have to have good functioning digestion so nutrients get where they're supposed to go.

So that's not necessarily easy, but it is when we can assess and work on it. That's the most important one, and that's the often overlooked. The second thing that we can do is we can balance our nutrients. We can turn around and we can say, hey, at this meal, you and I have talked about this, you love fruit. If I'm having, like, amazing, great to have fruit, but maybe have some coconut with it, right? Maybe have your green fat or, you know, what, like, some, have balance, get some fats,

get a little bit of protein in there. And then the third thing is really interesting. The third thing is you've got to be optimally hydrated. And I'm gonna tell you that too many people today are trying to drink half their body weight and water and they're running in and out of the bathroom all the time, peeing it all out. And they're thinking like I'm totally hydrated

and when I have them do my hydration experiment, they fail it time and time again. Okay. So I want to know, I want to know, this is one of my first questions I wanted to ask you is, how do you know if you're hydrated or not? Is it not by just the amount of water? Because I thought if you're just drinking a lot of water, you'd be hydrated. Yeah. Boy, have we screwed up the American population?

Like, remember, it used to be eight, eight ounces of glasses, like, you needed to get that in, and then it was half your body weight. So I have people who, like, athletes were 300 pounds, trying to drink 150 ounces of water in a day. Just think about that. Like, you're poor bladder, and then also people are chugging it all at one time.

So this great physician, Dr. Anup Canodia, came up with this easy protocol, so it's not mine, but it is so effective. And he asked the question, are you a sponge or are you a hose? I'm the daughter of a urologist. I thought being a hose was a fantastic thing. Like you want things to come in you, you want them to go out, etc. No, we need to be a sponge. We need to absorb because the water that we're taking in is actually an escort service for a lot of important nutrients from plants like all those plant compounds, antioxidants we hear about it, vitamin C, vitamin B vitamins for energy. The way they get into the cell is by way of water. And in order for water to get into the cell you have to have a better balance of minerals. So what we've found is that over time, historically, we used to have more minerals in our water,

and pretty smartly these days, we're filtering everything out of our water, because we're worried about what's in our water, like the dirty stuff. But in losing a lot of the micronutrients, those trace minerals and minerals in water, we're actually not absorbing our water. So if you drink eight ounces of water, if you take eight ounces, now you can't have had caffeine for about an hour, but if you drink eight ounces of water, not more than that, I want to know how long you can go

before you have to go the bathroom, before you have to urinate. And when you do that test, I was just talking to know about this, when you do that test, that is going to tell me, are you absorbing your water? And are you also absorbing the supplements that you're, or the food that you're working so hard to tell me, are you absorbing your water? And are you also absorbing the supplements that you're, or the food that you're working so hard to get in those nutrients?

Okay, so I pee every 10 minutes. I told you. I'm running to the bathroom all the time. Yeah. So does that mean I'm dehydrated? So it means you're not absorbing well. So, yeah. So your hydration stat is there. It means that like, you're just throwing more water in it's going to it's doing a great thing It's just clearing out of you. It's great And we've heard all these things the color of your urine or like you know all of these other stuff like maybe it's gonna Give us some indication, but it's not gonna actually tell us if we are absorbing so this was fascinating We did a research study over 90 days to optimize people's blood sugar and we looked at starting off when we saw changes in A1C

of a couple of points in people, especially when they were elevated. We saw weight loss, especially belly fat and paramedic pausal and menopausal women who haven't been able to lose weight, etc. And we did this by optimizing digestion using a continuous glucose monitor to personalize nutrition, but you know what, so many of them, almost all of them, and trying to think of any of them didn't, we optimized their hydration. And the benefit of optimizing hydration, it's like tuning up your digestive system, you're now absorbing the nutrients that you're taking in,

and you're getting rid of what your body doesn't have to use, it's just efficiency, it's fabulous, it's fascinating on that part. Wow. So then it doesn't matter, like I thought like your pee is white, or very, very pale yellow, you're hydrated. I mean, there are things that we can look at, I thought your pee is white or very, very pale yellow, you're hydrated.

I mean, there are things that we can look at. So if your pee is really dark, I'm going to, like, there are things I want to investigate. If your pee is really bright, you probably have just taken a bunch of vitamins and maybe you're excreting that some that turn the color on that part. But you're not safe to say my pee is white or is clear, I think we should say, I'm hydrated on that part. Yeah, exactly. And this is another one. So people always debate me. One of our good friends debates me on this part. He's like, well, coffee and tea, they have water and then they can

count towards your water intake. And I'm not going to out them here. But on that part, exactly. And we're just giving presentations together. And he's like, oh, you know, if you, yes, they can count. No, they can't. Because they are, when you have caffeine, caffeine is going to stimulate your nation. You are going to pee it out. So if I've just had coffee, I'm going to pee it out, right? So in that part, you don't want to use that to direct to as a marker of your absorption on that part. Boy, is this a lot of information? I'm telling you. It's very hard. I try to get like four sentences out, four sentences out from you, like just to what's like sound biteable. Yeah, okay.

No, you need just you need literally like a pen and paper when I talk to you. All right, I'm going to give you the sound bites. Okay, no, I got it. Okay. All right. Actually, no, say it now. Tips to know if we are hydrated or not. Give me four, easy. I'm not even going to give you four. I'm going to give you one, drink eight ounces of water and see how long it takes you before you have to urinate. Can't have had caffeine within an hour. Okay, and if we urinate within that hour, we're dehydrated. If it's under two hours. Under two hours. Now you can't have coffee and other things after you have it. You got to wait those two hours. You don't have any other water or anything else during

that time period. And see, until you don't have anything until you urinate. Okay, is it a myth that we should all be taking vitamin D? Because I feel like now vitamin D is like the new kale. Like everybody in their dog is now. It's called flour. Totally. Yeah, either one. And so I think it is important. It's one of the nutrients that I don't know how we could get even close to the amount that we need because it functions as a hormone in our body and because it's related to almost everything metabolic in from an immune standpoint. So the question marked to me, I love this, is you need to know what your vitamin D levels are. Insurance usually only

reimbursees one. That's why we use, we have a $12 lab that we can just test your lab. We need to go out of pocket on that. And we have to keep increasing your amount. So what I don't want you to do is just take vitamin D and think you're okay. If you come to me and your vitamin D is a 35 and I want it to be, let's say a 50, I'm just, on that part for you. And I put you on 5,000 IU of vitamin D,

hopefully with K2, because that helps in the absorption. If I put you on that and you just walk out the door and a year later you come back in and your vitamin D is 36, I haven't done anything beneficial on that part. So one of the other things is never take a supplement. This is a good one. Never take a supplement without a plan in place

to evaluate its effectiveness. Usually I like to evaluate its effectiveness over 90 days, sometimes I'll evaluate it in a shorter term, sometimes I'll evaluate in a longer term. But anyone that is selling you or prescribing a supplement to you or if you're just choosing to take it, you better be able to tell me what has that supplement done for you. Because you're paying money for it and it's not food.

Yeah. You start taking them, I mean, I take my supplements for years on end. I don't know how it's- Not okay, yeah. And people always say, do you like it, does it work? And then I'm always saying, I don't know.

How do you know? I don't know. How do you know? And this is the tie-in that I want to tell you, look, we are diseased with too much information. We are out there, you're learning, you're learning, you're gathering information. I call this infobesity. We have too much information. We are out there, you're learning, you're learning, you're gathering information. I call this infobesity.

We have too much information, and it is actually challenging our health. All that great health information, listening to me right now, these conversations, you're thinking like, oh, I'm getting a PhD in nutrition. Totally, but a PhD actually doesn't help you get healthier. It doesn't, it helps you maybe pass a test, it helps you maybe get a job, it helps you any of that stuff, but it doesn't help you get healthier. It doesn't. It helps you maybe pass a test. It helps you maybe get a job.

It helps you. Any of that stuff. But it doesn't help you personally get healthier. And what I've seen day in and day out is that people's info load, the amount of information that they are taking in is literally making them unhealthy. Because they know all of this stuff, but they're not actually doing what's

better for their body today. So what I do, and what I recommend anybody does, is reduce the amount of information that we're taking in and have it be real targeted. I like to hit my bulls-eye information, and that bulls-eye information is information that can prove that you know about me and what my body needs, and that's where I make my decisions from. So if anyone, like it's great to know about vitamin D, but don't go start taking vitamin D. Like, I love true nitrogen. I love, you know, being able to take green fat. Like, I've got all these benefits from pendulum,

et cetera, but don't just start taking something without something in place that is going to tell you that is working for you. Otherwise, you're just putting information and stuff into the body, and you have no idea if your body is totally overwhelmed. And more often than not, I find that people are literally, I was telling somebody the other day, and there's actually research studies about this. Too much information is keeping people

from actually being able to distinguish between good information, helpful information, and the irrelevant information. I had, as was years ago, but I had hundreds of women reaching out to me about stopping their omega-3 supplement. Do you know why? Why?

A study was in the news, and I was in the news with it, about fish oil being bad for your prostate. Even though they were women. Thank you for picking them up on that. So they're all right, like, I mean, I was like blowing up, it was my emails. It was even before my tattoos out there. So they're all, I mean, I was like blowing up. It was my emails. It was even before my text was out there.

Like, do you know what I mean? Yes! Yes! I wanted to get quick break from this episode to thank our sponsor, One Skin. If you're tired of spending countless dollars on skin care that doesn't end up delivering the anti-aging results you want, I'm totally with you.

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you should know so knowledgeable. And this is not an ad you guys. This is really because it's like, how are you different than like you're not a functional medicine doctor? But you give a lot of information like I've spoken to a ton of functional medicine doctors, a lot of doctors, I talked to gut specialists, whatever. How do you, like, how do you, what's the difference between you and them? Are you basically similar? Better branding. No, I'm just kidding. Okay, so actually, just having this conversation because I was at a conference and we, you know, developed programs for functional medicine doctors and like, oh, and I was like, well, I actually grew up in the integrative medicine world. So that was like Andy Wile and Bruno Lodog and Vitori Amazes.

And so that's integrative medicine. But then there's also lifestyle medicine and there are all these proponents of life. Look across the board, we are just confusing everyone. Yeah, inf just confusing everyone. Yeah, we should call this root cause medicine. So essentially think of a tree and get into the roots. At the end of the day, we need to dive into the roots and not try to solve a problem with the fruit. Did that almost rhyme? But you know, on that part. So we don't want to band-aid up here. We got to go down deeper. And that's the type of practice that I do. But here's the primary difference. You said something really interesting.

Functional medicine, doctor. Forget about the functional part for a second. The difference between me and a doctor is doctors diagnosed. A lot of doctors today are going beyond diagnosing, and they're presenting you with protocols or ways for you to actually implement what they want you. But most of them are just telling you what to do. My focus is on the how and when you get into the how it has to be personalized. My choices have to be deliciously doable. One of the things I challenge people to do is take two bites of whatever you're drinking or you're sipping and answer the question on a

scale of one to ten. Is it a seven or greater? If it's not, stop. Put it down if you can. Because we overeat on the four fives and sixes. We tend to consume more of that. And then, or if you're like me, maybe eat something real healthy that's maybe like a five or a six, but I'm going to look for an eight later. So I'm going to go find the chocolate. I'm going to go find, you know, or I'm going to have the fourth glass of wine or whatever it is, because it's not delicious to me.

So I don't want to eat this, not that checklist for you. I want to turn around and say, hey, we have a goal. We want to reduce inflammation in your body or we want to prevent the production of excess or chronic inflammation in the body. So I want to turn around, I know these are things are going to be better for you and these things aren't going to be as good. How could we figure out a deliciously doable plan? And if you turn to me and say, well, I'm just not going to eat salmon, I'm like, all right,

then what about getting in green fat and how do you feel about walnuts or how do you feel about, you know, whatever. So, wait, well, it's personalized. Are you trying to say that you should only eat like eight to nine's and not like five and six is seven. So I'd like it to be a seven, eight or 10 and 10 is like, I could write a son. It's like, I love this food so much. Why? Because then we're filling up on things we don't like.

Think about what you had to think of. And then I'm looking at them because I'm not satisfied. I will go look for other things and eat more. Totally. So you end up eating less. It's right. Eating seven's and they're satisfied. It's one of my favorite holiday tips.

Like I use it for people all the time. And the interesting look, life happens and we may be stuck with a four or five, but recognize that you're with a four or five. Hopefully you're not a one two or three. We're talking about dating and eating on that part. Hopefully you're not eating one, two or three, but you will know this. We talk about dating. Yes. And yes, especially on the eating part.

But we turn around on that piece and we say to ourselves, and remember, delicious happens with our eyes, it happens with our nose. So if I improve the smell of something, I may actually take it from a five or six up to a seven or eight. So this is another one that I can't stand as this whole mindfulness eating. If somebody tells me to be mindful while I'm eating,

for a while, have you met my life or just or whatever? And it's also like, it's kind of like a doctor saying, you need to work on your stress. That will produce a middle finger from me. But if you actually, if you give me a skill, if you turn around and say the way that I'm mindful, is I actually want to stop and see, was that actually delicious to me?

You know me, I will walk 10 miles or drive three hours for a better coffee. Yeah, she absolutely will. She stacks, like I will go for something that tastes delicious. You also though are about quality. Yes. So the thing with you is, it may not be a quality. I call it being a qualitative and you can be one to your class. So actually by the way, just side note here, actually had this thing a long time ago called

cough approved. As if I could prove to my name. It had to be called that, so I could trade my heart. So actually by the way just side note here actually had this thing a long time ago called cough approved actually My name it had to be called that so I could trade my right as you called herself in a qualitative And because the food had to hit a certain quality for her to put her stamp of approval on non profit It still exists on my website. It is totally still there. I mean I haven't updated it So there may be some things that are like no longer on the market or whatever But everything was like she looks at, where it's sourced, the ingredients. I have a friend like that. And the marketing messages.

And the marketing messages. Yeah. My friend Darren Oli and I talk about him all the time, what are my best friends? Yeah. He's very much like that too. He's a total qualitative. Yeah. And so like, you will walk nine miles.

Yeah. So then it's not about the taste necessarily, because 4, 5, 6, 7, 8, it's not it's also about the caliber of the thing that you're eating. Because it's not going to make me happy. Like if it doesn't, if it doesn't and by the way, it has to be delicious to me today. So that's why I call it the better be delicious test or better be delicious to me test. I don't care what's delicious to you, right? Like I mean, that might be a problem if we're eating together, but like, we can even customize things.

Like, think about your kids. Like, oh, I thought you meant like, okay, if I ate, okay, if I ate french fries, that's a 10, 10, 10, 10. Oh, no, no, I'm gonna call your bluff on that. How many times have you eaten french fries that are maybe a four, five, or six? Like, you've had amazing french fries, I'm sure.

But when you eat them, are they really, if you ask yourself? Well, any french fries, a good french. But when you eat them, are they really, if you ask yourself? Any french fries, a good french fries. Well, I mean, you know. Or like, my point is, you could be eating shitty food. You could totally be eating shitty food. But it should be food. Yeah, so it's not the, it's not the, it's not the,

so, but my point is, am I allowed to eat? You absolutely are. Yeah, because then I'll be satisfied. That's right. And it will be eating the other stuff. And what I would probably say to you is like, if we're doing it and you're having a turkey burger and then skip the bun on the burger, you know, go ahead and have the turkey burger

and then have some of the fries. And you're not going to be looking for the milkshake or the dessert. I will be on that part. Well you know such thing. I know. Okay. Because that's what I do. So remember I tell you, okay, so I like to obsess with fruit because I feel like I

want to drink my brain, right? Because I eat very specifically. And then because I'm not satisfied, so I'm not getting that feeling of satiation, I'll go and eat 11 pounds of cherries and grapes, which is like so much sugar. I mean, and it's terrible to my digestion. But my point is, is because I'm craving that sugar.

That's right, that's right. That's right. So it's even worse, is it better just to have like, what would be, what would be something that should happen instead? Well, so what you and I had talked about this, which is nutrient balance. So if you had it, but you also had some fat

and some protein method, you're pro, like, so, and especially you tend to do that in the afternoon, your blood sugar is going down, and maybe a coffee in the morning, like, you know, whatever it is on that part, but I think for you, that's probably a key, you know, where it's, I want to allow myself to have it. Look, you can't eat unlimited quantities.

It's not like the better-be-delicious test is the only thing that I do. But when I'm working with people to make better choices, we can do that. I also have the Nine Sips Rule. Look, you got a game of fun. It's lovely. You want to talk about what's the Nine Sips Rule?

The Nine Sips Rule happened. I'm off in a guinea pig because I was going to a bunch of parties and I wanted to be able and I like I go to great parties And that somebody had really amazing wine and I wanted a taste of right and so they're pouring glasses and I was like I can't have four glasses nine glasses You know, whatever it wasn't a wine tasting. It was literally like people are you know drinking all this and so I was in there And I'm like, okay, well, let's go ahead and I realized I drank one glass and realized it's about nine sips. Well I had nine different sips.

I sipped on, you know, all of them and I got to taste everything. Some were delicious, some weren't. The ones that weren't, I was like definitely not going to have more of. But I felt really satisfied from that part. And especially during the holiday season, you know, and maybe, and by the way, they don't have to be alcohol sips. These mocktails these days or coffee drinks or coffee drinks, or just different things like that. Nine sips is a good amount to say,

I get to enjoy something. I might have nine sips of one thing, or I might turn around and say, I'm gonna have a couple over here and a couple over here, because I was also finding that people tell me they had one glass. I mean, I worked in Hollywood for a long time, and with a lot of comedians,

and they're like, don't worry. Ashley, I only have one glass of wine at night, and one of them was like, it was literally, he's like, the glass is like so weird that one, that five bottles had one glass of wine in it. And he's like, I just kept pouring it in the same glass. I'm like, clump on of that glass. I'm like, I'm so ridiculous. You know? So I was like, hey, I've got to give us like ground rules that actually work, you know? And it's just nine sips. Nine sips. So when, like, if you're thinking about you go out

and you're like, I wanna have a fabulous drink, like, have nine-sips on that part. Yeah, I love that. These are great tips. Okay, actually, I love your info. Okay, we gotta wrap this up. So you tell me, tell me, I know where you are. Yeah, how do people get more information from you?

Sure, well, my company's the better nutrition program. So everything is there. We do have free evaluations, we've got our digestive evaluations, you can check in, please just do that on regular and we have this infobesity got him only offering this to you and your people for free, but it has actually the experiment that you can go in and see if you have infobesity.

96% is the percentage of people that have infobesity from what I have tested since 2015. I'm gonna do this test. 96% including the percentage of people that have infobesity from what I have tested since 2015. 96% including myself. Yeah. I love that. I love speaking with you. Thanks. So fun.

I love the podcast. You're a fountain of information. Thank you. Is that like a... Well, hopefully, hopefully, I'm not just information, because we don't want to just be too much information. But hopefully I'm directing you to places where I can be your bullseye source of information. That's right. We're looking for valuable information.

A vetting process. A vetting process. Oh my gosh, exactly. Well, you're my go-to, so thank you. Thank you. Yeah, thank you so much. Totally. Bye. This episode is brought to you by the YAP Media Podcast Network.

I'm Holla Taha, CEO of the award-winning Digital Media Empire YAP Media, and host of YAP Young & Profiting Podcast, a number one entrepreneurship and self-improvement podcast where you can listen, learn, and profit. On Young & Profiting podcast, I interview the brightest minds in the world and I turn their wisdom into actionable advice that you can use in your daily life. Each week, we dive into a new topic

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