✍ 𝐓𝐨𝐝𝐚𝐲 𝐰𝐞'𝐫𝐞 𝐠𝐨𝐢𝐧𝐠 𝐭𝐨 𝐥𝐞𝐚𝐫𝐧 𝟒 𝐖𝐚𝐲𝐬 𝐭𝐨 𝐄𝐧𝐞𝐫𝐠𝐢𝐳𝐞 𝐘𝐨𝐮𝐫 𝐁𝐨𝐝𝐲. ✍
🔵 I hope you have a piece of 📘 paper and a 🖊 pen to write down the four steps. And remember, you can always pause and rewind this because, I'm going to give you a lot of value in this one.
🔵 Okay. Well, I always give you a lot of value, and there's going to be heaps 📦 here that you're going to need to be writing down. Okay? Let's get started ...
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Speaker 0 (0s): Coming up on this episode of the MD and shift team show. Once I learned to prioritize my sleep, I'm telling you, my energy came on, my client's energies came on and they just felt better. They lost weight. They were clear. They were more productive. They're writing books, doing online courses. They're just, they're smashed in it, which is what it's all about.
Speaker 1 (28s): Welcome to the show from DM DSF team. I'm Dr. Isabel medical doctor here at the MD and chef team. And who are you? I'm chef Michael Coleman and nutrition expert. I'm the chef part of the team. And what are we going to talk about bed? Now? I can see that cause he's my husband. Well, then we'll be talking about marriage relationships, parenting intimacy. Talk about mindsets that success overcoming depression, anxiety. I'll be getting into functional nutrition, recipes and tips from the kitchen.
And we're going to both get into how to live a long, healthy, vibrant life. Yes, I love it. Our mission is to help you prevent and reverse the disease and give you hope in the process. Oh yeah, we might
Speaker 0 (1m 16s): Get on the show. And then today we're going to learn the four parts, the four steps, but I hope you have a piece of paper and a pen to write down the four steps. And remember, you can always pause and rewind this because I'm going to give you a lot of value in this one. Okay. Well, I always give you a lot of value, but there's going to be more here that you're going to need to be writing down. Okay? Alrighty.
I just love doing educational like this. It makes me so happy. Number one is we're going to talk about water now. I know everybody knows that we need to be drinking water, but you've got to have a picture in your mind of why you need to be drinking water and how much. And if you think of flowers, I mean, what happens to a flower when it's not hydrated, it starts to wilt, right?
And it looks really sad and through well, that's you, you're a wilted flower when you're not drinking and drinking water. And one of the ways that you will know in your system, in your body, that you're not drinking enough, water is one. You won't have energy because you are 70% water. Like if I stand up right now, I'm going to stand up. I am 70%. And so are you 70% water? Okay. And if you have that water level go down, then your tank is gonna Peter out and you won't have enough energy for your day.
And that water is your energy. It's a resource, your body needs. So you need to your tank at 70%. Okay? Not 50%, but 70%. Now, some of the ways that you can know whether you are dehydrated is your mouth will be dry. Your lips will be dry. Your tongue will be dry. Also you can check your skin. And this is something I always like to check. When people say, oh, I drink water.
And I go, oh yeah, well I'm gonna find out. And one of the ways that I find out is I look in their mouth and if it looks like a dry desert, then they're not drinking enough water. Your tongue should be nice and moist. Okay, nice and moist. And you do that by drinking water. I don't wait for your body to say I'm thirsty. Cause by then you are, I think you're about 20% dehydrated by that point. Okay. So don't wait for that little trigger.
Another way that you can check is just check your skin. And if they, if the, when you pull up the skin, you pull up the skin like this and if it still stays up like a tent, then you're very dehydrated. Your skin should go up and down really fast. Let's see, how am I doing? I could be drinking a little bit more water, but you know, the point is if it ends up tenting, tenting as a sign of dehydration, another sign of dehydration is headaches.
So if you're having headaches, it could be because you're dehydrated. So make sure you're drinking your water. Now let's calculate how much water you need to be drinking. Well, you might want to take, write this down. Okay? So the calculation to find out how much water you need to be drinking is if you are in the part of the world that goes by mills and kilograms, then it's 30 mils per kilogram of weight. Okay. That's how much you need just baseline.
So let's just take a, for instance, let's say you waved 70 kgs. So 70 kgs times 30 mils per kg equals 2,100 mils of water or 2.2 0.1 liters of water a day. Okay. Now, if you're in the other part of the world that lives by pounds and ounces we'll then you want to go with one ounce per pound. That's how much water you need if you've got, if you're in the pound department of the world.
Okay. So it's one ounce per pound. So let's just say you weigh 154 pounds. So 154 pounds times one ounce per pound equals 154 ounces. You are right on. You're very good at that. And you'd, we didn't even need a calculator. Right? And so w 154 ounces comes out to 1.2 gallons of water. That's what you need every single day for maintenance.
Okay. Now be aware if you have heart problems or kidney problems, you need to discuss this number with your doctor, because if you've got hard problems, your heart's not able to pump that water. And you can go into congestive heart failure, or you can have leg swelling, and you could be in a bad situation. So if you've got heart problems or kidney problems, talk to your doctor about these numbers, please. Okay? Because remember, I'm your health coach to help along you alongside you so that you can work with your doctor, okay.
To get nice and healthy and live up to a hundred years, young and healthy with us, a doctor on a mission, right? Just kind of refreshing our mind. Why are we doing the young and healthy crew? The next thing is, how do you drink all this water? Well, you certainly don't drink it all at one time. You don't sit there and drink 1.2 gallons of water, or 2.1 liters of water all at one time. Why? Because you will dilute the chemicals in your brain and you could start having seizures, or you can force your heart to kind of like stop working very well.
So what you want to do is you want to put it into quarters. So, you know, like do a quarter of it in the morning, a quarter of it before noon, another quarter before three and another quarter before six. I always, when I was working in the clinic all the time, I would always say to myself, I can't go home until I have finished all of my water. So I was definitely encouraged to drink all my water. Cause I love coming home. So cheers to your water intake.
The next thing about water is if you are drinking caffeine and you know, I love a good cup of organic organic, oh, what do I do? Have coffee, press. I do a coffee, press plunger filter two of those a day. So that's just what I do because I love good clean organic coffee. Now for every cup of caffeine that you drink, you need to add two more cups of water.
And the reason for that is because caffeine dehydrates you, it makes you urinate out a lot of water. It's a diuretic. Okay. So just keep that in mind for every cup of water that you drink. I mean, for every couple of caffeine that you drink, you need to drink two extra cups of water. So let's say you have to drink 2.1 liters of water a day. You have to add two more. You had to have four more cups of water if you're drinking two cups of caffeine.
Okay. And I do my best to do that. Just to let you know, I'm challenged with this too. Okay. So that's the first step to help you have more energy. Drink your water. Okay. You're all right out there. Okay, good. How do you like the chili peppers behind me? Look, it tells you like all the different sizes of chilies and just so you know, the smaller the chili, the more it is.
So just be aware if you're ever in a farmer's market and you see these tiny baby innocent chilies know that they are very fiery. However, the bigger ones are less firing. Just a tip, just the tip from my experience. Okay. So let's go on to the next one. And the next one is sleep. So number two asleep. I know everybody says they're busy, busy, busy.
Are you busy? I know we're all busy. Busy is like the new sexy. If you're busy, you're sexy, but you know what? The key is, we want to be productive. And there is some wonderful research out there showing us how important sleep is. And like right now in New Zealand, there are the elections. And we've actually got people that are running for office saying that they, they survive on five hours of sleep a night, that they actually are busy, busy, and they get more and more done.
And that breaks my heart because that's just sharing and, and buying into the philosophy that if you sleep, you're not busy, you're not productive. And in fact, the more sleep you have, the healthier brain is the healthier your body is. And the more productive you are research has shown that I don't need to prove that anymore. Okay. And if you're not getting good sleep, guess what? You also are increasing your risk of Alzheimer's.
We don't want to do that. Okay. So I know we're all busy. I, I was taught in medical school. I mean, the whole philosophy in medical school was don't you dare sleep doctor. You were on for 36 hours and you drink coffee and UHS sugar. You stay awake. Well, yeah, but you know what? I wasn't thinking very clearly. It's not very healthy, but it's kinda like the mob mentality in medicine, but it's all changing. And then you become a mom.
Right. And who gets any good sleep? Being a mom? I don't know about you, but I should or didn't. So the key is let's get some good sleep and let's make a priority. The reason you want to make sleep priority is because if you sleep good, you're actually going to lose weight. And the less weight you have on your body, the more energy you're going to have. Right. I mean, if you're the big O, then you are going to be carrying around a lot of extra weight.
That's going to make you tired. So let's sleep well. So then we lose weight so that we have more energy. That's the key. So let's see. What did I want to say here? Oh yeah. Sleep deprivation. When you don't sleep, you're full. Well, we say the full quid here and down under, if you don't sleep your full amount in one night, then your body feels very stressed. And a thing happens to your body called oxidative stress.
Now you've probably heard that term, oxidative stress is just aging. I just want you to replace that word. Oxidative stress as aging and have a picture in your mind of an apple that gets cut in half. And one app, one half of the apple gets dipped in lemon juice, which is your antioxidant. And then the other half of the apple just is exposed to the air. Well, after about four or five hours, this side of the apple that didn't, then it's just exposed to the air is experiencing oxidative stress.
And that oxidative stress causes aging. It starts turning brown and rankly and that's oxidative stress. Okay. And then this one is antioxidant has antioxidant protection from the vitamin C and just good food. So the key is we don't want to have oxidative stress and we have oxidative stress when we don't sleep good. And that just throws all of our hormones out of whack, like for instance, insulin cortisol and Graylin.
And just so you know, if nobody's ever told you this, if you aren't sleeping your full amount every night, and I'm going to let you know what that number is, and you might want to throw an apple or a tomato or a banana at me, but it's what the research is showing. If you aren't sleeping your full amount every night, then a hormone in your gut called Grayland is going to increase. And you're going to actually gain weight because your body's going to sense that you're hungry.
So get your good sleep. Okay. Have more energy, lose weight, have more energy. So the amount that is recommended by the research, this is not me. This is not Dr. Isabel. This is the research is Lee. If you have less than seven, five hours of sleep, you're increasing your risk of Alzheimer's. Okay. I know it's the latest research. I just heard about that and had to share that with you.
And so the key is you want to be getting 7.5 hours of sleep to 9.5 hours of sleep. And I remember when somebody told me that I was like, you are nuts. Because once I learned to prioritize my sleep, I'm telling you, my energy came on. My client's energies came on and they just felt better. They lost weight. They were clear. They were more productive. They're writing books, doing online courses.
They're just, they're smashing it, which is what it's all about. So let's talk about how to get 7.5 to 9.5 hours of sleep every single night. Well, the first part is you want to go to sleep at the same time every night, roughly. Okay. Give or take a couple of hours. So that's the first step. The second step is you want your room to be dark.
Okay? You want it to be dark. And if you need to, you can use eye shades, or you can use earplugs. You can do both, but you want to make sure that your eyes are covered and it's just black. Or you could put a pillow over your head. Okay? So that there's no, no brightness coming through the shades, like in our bedroom, we've got wooden shades and sometimes on there's a little sunshine coming through early in the morning. Now that we're in spring, I'm so happy and I still need to get some sleep.
So that's the second thing, dark room. And if you need eye shades or earplugs, it's no big deal. The third thing is you want to power down an hour before going to bed. And how do you do that? Well, the first thing, this is an hour before. It's time for you to go to sleep. You want to realize, okay, it's my power downtime. And during that power downtime, you want to be taking care of your hygiene. Like take a shower, brush your teeth, skin care, whatever you need to do, whatever you do.
And during that hour, before you go to bed, you might want to prepare for the next day, like, get your lunch ready. So you're not caught out and get your gym clothes ready, or your walking shoes ready for how that already. So you're not rushed in the morning or it never gets done. And then you're caught out with lunch. Like you have to eat lunch out in the world and who knows what people are putting in food. I mean, you know what we say here at doctor on a mission, get your food prepared in your home. So you know, what's going on.
Okay. Don't know what's going out, out there and let's face it. If you are not paying high quality dollars for your food in restaurants, you know that the restaurants are using cheap products because they're a business just saying, just saying, okay, let's see. And then during that one hour before going to bed, no computers. So don't be in front of the webcast watching me. Okay? Because you're being stimulated and this is just going to, it's not good.
You want to calm yourself down. Okay? The electromagnetic energy that's coming from any electrical device, like a computer, a TV, your phone, all that stuff, your, your iPad, whatever you want to just shut that down. You don't want to be exposed to that because that stimulates your brain gets you excited and makes you like hot chili pepper, hot, hot, hot, ready for the next thing. What's the next thing I'm going to do? What do I have to do? No. You want to be powering down.
Let's see. And then remember that you've heard this before. You only want to do two things in your bed, but I say three. The first is you just want to be sleeping in your bed. The second is doing the wild thing. But the third, which I have found very helpful is I read something very inspirational before I go to bed. Yes. And it might be a half an hour. It might be 20 minutes. It might be five minutes depending on how tired I am. So I read something inspirational and you can do it kind of just quiet to down in.
And it makes you safe. It helps you feel safe so that you can fall asleep and no gadgets in your bedroom. Gosh, I can't tell you how many people I coach for six months that still have a tough time getting out of their bedroom. I asked them every time, have you gotten the TV out of your room? Oh yeah. I've gotten the TV out of my room and I go, okay. Have you stopped not charging your phone in your room?
Oh no. Nope. I still, I'm still doing that. You know, look, you know, at the end of the day, it's your choice, but the key is it's your choice. So if you want to have more energy and you got to get better sleep and you do that by getting gadgets out of your room, have your phone charged outside of your room. No computers, no cell phones, no eye pads. None of that in your bedroom. Okay. I'm watching you. I can see you.
All right. Let's talk about naps. How long should you be taking a nap during the day? Well, studies have indicated that nap less than 30 minutes a day is okay. It actually charges you up, improves your learning ability and enhances your performance. So now less than 30 minutes. Okay. The next thing is you want to eliminate things that interfere with your sleep and they are the following.
You might want to write this down, right? I've written it down and remember, you can pause and rewind. So here's the list. The first is alcohol, no alcohol, two hours before going to bed and about alcohol, really, you should not be drinking any alcohol to help you sleep because it's gonna put you to sleep, but then it's going to wake you up. So if you're like a lot of people I coach who drank a glass or two of red wine, or three or four glasses of wine, or have a drinky poo, or maybe a two drinky pool, or maybe even a three drinky poo to help them sleep, don't do it.
You got to wean yourself off that because it's going to mess up your sleep cycle. And if you are having any kind of alcohol, the only alcohol that, that I, and my colleagues recommend is red wine because it's got good antioxidant properties. And one glass is fine. A night, two glasses a night is too much. Ideally three glasses of red wine awake is enough for you. Okay? That's what the research shows.
I didn't make this up. If it was up to me, I would happily have more red wine. Cause I love red wine makes me happy. But then it also like messes up my sleep and it will mess up your sleep. So eliminate the following. Okay. Is no alcohol two hours before going to bed? No chocolate because it's got caffeine in it. Eliminate all caffeine in the form of hot chocolate tea with caffeine or coffee for the caffeine.
I recommend no caffeine, six hours before you go to sleep. Cause it just hangs around in your system. A headache medication also has caffeine in it. So be aware of that. Anti-histamines cold medications and steroids, steroids used for asthma will also thin. And it's called prednisone is, is very excitatory and we'll keep you awake. So if you're gonna take prednisone, I always, if you need to be taking prednisone for your, your medical condition, I always instruct my clients to take their prednisone in the morning with food.
Don't take it at night because it will, you won't be sleeping at all. Okay. So also the next thing is sleeping tablets. So steroids and sleeping tablets will, as you know, will cause dependence and will disrupt your sleeping rhythms. Okay? Okay. So let's talk about herbal herbal therapies to help you fall asleep. Okay. So the first one that the research shows is very safe is valerian root.
So you can get valerian root. And the dose for that is 320 milligrams to 480 milligrams. One hour before going to bed, there's a little birdie up there. And then the next one that you can try, the Valarie root doesn't work is you can try the passion flower and passion flower doses 300 to 600 milligrams one hour before going to bed. Okay. All right.
Now another mineral one mineral that I'd like to talk to you about that will help you. Sleep is called magnesium. Now we all are pretty deficient in magnesium because stress in our brain, whether it's perceived stress or nutritional stress or inflammatory stress or circadian rhythm stress, disruption will cause stress in our brain. And it will cause depletion in our magnesium levels.
And magnesium is like so important in our body. Just to give you a picture of how important magnesium is when our muscles contract and relax, contractor, relaxed contract and relax, they dance all day long. And then like your heart muscles, your blood vessels, all that, all the muscles in your body are dancing no all day long. And they contract with calcium and they relax with magnesium and water.
That's why it's so important to have your water at a good level. Because if you also want to make sure that you have your magnesium at a good level, because the picture is, if you're don't have enough magnesium and you don't have enough water in your system, then it'll contract, but it won't relax. And that's why we have a lot of people with high blood pressure because their magnesium levels are low and their blood vessels are really tightened. It won't relax or people have headaches or they have muscle spasms because it never has a magnesium in the water to relax and that a cool picture, but also magnesium is important for sleep.
So I encourage you to use the following to help you sleep at night. So you want to take magnesium citrate. That's CIT trait. That's C I T R a T E. If you tend to have constipation, you want to purchase magnesium citrate. However, if you tend to have looser, stools or diarrhea, then you want to use magnesium glycinate.
That's G L Y C I N a T. And the dose is an hour before going to bed. You want to take 400 to 800 milligrams at night. Okay? Now this is not going to work right away because you're depleted. It's going to take while to get up to, to eat your, to the level that your body's like, okay, I've got enough magnesium here. Okay? So give yourself some time. And for the magnesium citrate, what is educated under functional medicine doctors is you want to start at 400 and then bump it up every day, every night until you get diarrhea the next day.
And if you get diarrhea the next day, then you want to, or loose stools, then you want to back off by a hundred, hundred and 50 milligrams. Okay? So that's just sleep. We've talked about water, talked about sleep. We still have two more things to get, improve your energy. That's why it's so funny. When people come into my office or they ask me, how do I have more, more energy? They expect me to tell them in like one minute and I can't, you know, this is already, gosh, we're already 33 minutes into the webcast.
So to sum up the sleep, if you want to have more energy, get your sleep, prioritize it. We've gone through it. I've given you some ideas. You want to make sure that you work towards 7.5 hours of sleep to 9.5 hours of sleep. Okay? Right. See, now the next part is nutrition. We've got to get your nutrition, right? And everybody says, all I'm eating, right. I'm eating right.
Are you really eating right? I don't know. Are you eating dead food? Cause you know what? If you're eating dead food, you're going to feel dead. Not going to have any energy and you do not need it. Wait for a randomized double blind control study to tell you what you need to be eating. Okay? We don't need the pharmaceutical companies to tell us what to eat. We don't need the food company, food industry to tell us what they eat.
Okay. You can be your own experiment. And by that, if you eat something and you feel terrible after you eat it within an hour or two, then guess what? It's not good for you, but if eat something and you've got energy within the hour or two after eating it, then it's good for you. You've done your randomized double-blind controls. You are that study. Okay? So pay attention to your body because your body is your doctor.
I'm just your second opinion. And your doctor is their second year, second opinion. Okay. I'm kind of your third opinion. Your doctor's your second opinion. I'm your third opinion as your health coach walking alongside you. Okay? It's to help you work with your doctor. So make sure you're eating alive food and the simplest way to know you're eating an alive food is eat a one ingredient food. Well, what's a one ingredient food, a carrot, an apple.
Let us tuna clean tuna without junk on it. Okay. Onion, yam, sweet potato, raw nuts. I know you get this. So keep them on that. Food is your medicine. Look, I'll tell ya. I never knew really the, the extent of how important real food was to our health, starting in your brain until I started to take a deep dive in functional medicine back in 2001.
Okay. So food truly is your medicine and we need to get the food down, right? So I'm gonna give you an overview of what your food should really be. Okay. Just because I know there's a lot of people that are confused. So this is your plate of food. Okay? So you see that that's your plate of food. So you want 1, 2, 3, 4 fifths of non starchy vegetables.
And those are your low and medium GI foods. That means your low-glycemic food. And you want kind of like a fist of protein. And then you want a half, a cup per meal, a half a cup of your high fiber carbs. And then you want to have good fats. And I don't really worry about telling you how much high good fats to eat quality fats. Because at the end of the day, your stomach is going to tell your body I'm not good food.
You can back away from the buffet. You can step away from the buffet. Know you don't need to, you don't need to limit your food. If you follow this, your body will tell you I don't need any more food. And the more you do this, and I'll give you specifics about what your non-starchy vegetables are and what your protein is, and what's your high fiber carbs and what good fats are. Once you start doing this at each meal, your body's going to get used to this.
Give yourself a couple of weeks, three weeks, give yourself three weeks of sticking to this. Okay? So you got this picture. You might want to take a little screenshot of that, baby. Here we go. Hold it still a photo bomb. The picture. Okay, I'm going to put this. This is going away. It's going away. All right. So for the, for the non starchy vegetables, make sure that it's the low and medium GI vegetables.
Okay. And those are your dark green leafy vegetables. Okay. All right. And then your proteins, you want to Palm of that without the fingers and the PA and the proteins that we recommend, or if you can do organic. Fantastic. Okay. I know it's a bit of a challenge. I know it costs more money, but if you can't do it, that's okay. Just try and eat a Palm of protein. If it's grass fed, that's even better and make sure that it's things like your meat, your chicken, your lamb, your eggs and your fish.
Okay. And then your healthy fats down in this area, you want to make sure that your healthy fats are things like butter, coconut oil, your raw nuts, and the Rohn nuts, or you know, your cashews, not salted, not roasted your Ron nuts. You don't want to kill your food. Okay. And you kill your food by heating it up. So your, your, all your Ron nuts. Let me see, what do I have in my cup up pecans, cashews, almonds, walnuts, Brazil, nuts, macadamia nuts are really like macadamia nuts and pecans because they're lower in protein and really high in good fats and your quality fats.
Let me see what else, what other comments? Oh, and then your seeds, you know, you've got your sunflower seeds, your pumpkin seeds, your TOC or Sesame seeds. Okay. So those are your good fats. And then you can also use avocado as your good fat G, which is clarified butter. If you've got a dairy allergy, you can use G as your butter, you can use organic nut butters, like your almond butter, your Hazel nut butters, peanut butter is not a nut butter.
Just so you know, peanut is a lagoon it's been suggest. So, you know, peanut butter is not a ligament is not a nut. It's a ligament, it's a bean from the bean family. And you know, if you can make sure that you are getting organic non sugar, non-GMO peanut butter then, and you're not allergic to it. Go ahead and use it. But I find that it's very hard to find organic.
Non-genetically modified peanut butter. Okay. Just saying a lot of the peanut butter you're seeing out there, and a lot of the advertisements that you're seeing out there, I will want to shut down and a lot of process oils, which you don't want to be doing okay. To ask. Let's see. Oh. And also before I let go of the fats is olives. Beautiful, beautiful olives. Lovely, good fats.
Okay. Now right here with the high fiber carbs right there, you want to be doing things like only a half a cup, and those would be your low to medium GI fruit, your beans, your boiled, Coomera, your sweet potatoes. And I always recommend in that department, your grains, and if, because I've learned so much about preventing Alzheimer's and that's going to be one of the podcasts, I think this month.
Oh yeah. The two steps to prevent Alzheimer's nutritionally. I have learned that gluten, it can cause havoc in your brain and can increase your risk of Alzheimer's. So in this area, I always recommend non gluten grains. Okay. So in this area, you've got your non-gluten grains, your low meat to medium GI fruits, your beans and your boiled Coomera. And you just want a half a cup of that at each meal.
And I'll just give you a little list of the non wheat and grains. Okay. And chef Mike is going to be teaching about how to use these. So you've got your amaranth, your buckwheat, all your rices, like your bus, Madi, your black rice, your red rice, your wild rice, your millet, your kin, while your sorghum, your TEF and oh, steel cutouts. And I always recommend using steel cutouts because they are the least process and make sure that you understand that that steel cut oats are normally gluten-free.
However, the more the oats are processed through a mills that process other gluten grains, they get contaminated. So make sure if you're going to be using steel cutouts that they're gluten free, guaranteed stamped, approved gluten-free grains. All right. So you just want to make sure that's okay. The way you want to be eating. And then of course, treats deceive.
Right? You see that a little tiny little piece of, no, I didn't. I didn't write in treat here, but treats the treats that I recommend is your dark chocolate greater than 70%. And the reason is because it's an antioxidant and it helps you not look like a brown apple. Okay. That we've talked about. It actually helps you look like a clean, fresh apple. That's been dipped in lemon. It's an antioxidant. That's the beauty of dark chocolate.
It helps you look young and helpful. Well, not helpful, but young and vibrant. Well, actually more helpful because you've got more energy. Right? That's what we're talking about as a fourth steps for you to have more energy. All right. And so that's the nutrition part that we wanted to focus on. Now, the last part is blood work. Okay. So get your pen and paper, if you haven't yet. And we're gonna write down blood work that you want to be checking with your doctor to make sure you're not suffering from any of these deficiencies.
Okay. So let's see the first one. Ready? I'm going to get a sip of water. Cheers. This is water. Wow. Okay. So the first blood test you wanted to get from your doctor to make sure everything's okay, is a CBC. Okay. Now a CBC is a complete blood count.
And what this test does is it checks your white count, which is your army that helps you fight infection. And it also checks for anemia. So this is the first one you want to check, get checked. Okay. All right. Remember, you can pause a rewind. The next test is your ferritin. And the reason you want to get your ferritin checked is because your ferritin is like your tank of energy, your tank of iron.
So think of yourself as having a tank full of iron in your iron is important for your red blood cells. And if you don't have a good tank of ferritin, then guess what? You will be experiencing anemia. And you'll be very, very tired, but you can tell, I don't have a low ferritin level because mines nice and full. Now let's talk about your ferritin levels.
This is the best way that I can, that I explain it to, to people. If you are looking at your dashboard for petrol or gasoline. Okay. So if you're looking at your dashboard at your gas tank and your petrol is down here at 20, then you know, you need to get more gasoline, more petrol, right?
However, if it's a pier, then you know, you're okay. You can go a few more kilometers or a few more miles. So make sure that when you get it checked, you are at least a half a 10th full. Okay. Now a lot of doctors don't know this, so just forgive them. They always, a lot of them, a lot of colleagues in the medical profession think that if it's around here 23, okay, you're fine.
Your iron levels are store are, are auto are fine. However, it's best to have it in this area or above. It's better to have more than less. Okay. Because let's just say you have an event. God forbid, and you want to make sure that you've got a good iron storage. Okay. So that's your iron levels ferritin. All right. The next one is on to check for diabetes and that's called a hemoglobin A1C.
A what? Hemoglobin A1C here. I'll re I'll just, I'll just show you the picture. And that is a G. Okay. So it's H G a one C that's a hemoglobin A1C. Okay. You got that. So get that check that checks what your red blood cells have looked like over the last six weeks. And it tells us how much sugar, how many sugar lollipops are hanging off all your red blood cells.
Okay. And if it's elevated, then you have a type two diabetes. Or if it's getting close to the, to the normal level, if you're like just steps away, then you are a pre-diabetic. Okay. And it's time to wake up and this could be causing an elevation. And this number could actually be causing you to be very tired. So you want to make sure you are far away from getting this at high levels or even, you know, low, normal levels.
You want to get this normal. Okay. All right. The next one is your, this is a marker that checks for inflammation, and it's called your CRP C R P. And the CRP tells us how much inflammation is in your body. And the best way I can explain a good picture of what inflammation looks like is look around you in this world.
Do you see a lot of swollen doughy, puffy people? Do you see bags under their eyes and things under their, under their chins? Kind of like a little bit like me now, my CRP is like zero. Cause I work really hard at this. Or, you know, just big doughy people will. That is because they've got a lot of inflammation and inflammation is we now know is the root cause of a lot of medical problems that we're seeing right now.
Diabetes, obesity type two diabetes. I'm sorry. Alzheimer's sinusitis is inflammation. Gum disease. Gingivitis is a chronic inflammation. Let me see what other stool infections. Gastritis cancers is an inflammatory reaction to your body fighting cancer.
So inflammation is the root cause. And the best test is to do a CRP. And the key is you want it less than two. Okay. Less than two. So ask your doctor. Can I get my CR feature please? Okay. Now the next one is a series of 1, 2, 3, 4, 5 tests to check your thyroid. Now a lot of doctors only check one number. They see it and they they're like, Hey, that's fine.
That's just the way we were taught in medical school. However, it's bigger than that. The picture is bigger. So make sure that you ask your doctor to check all of these numbers and your thyroid is like your master gland. It like controls. It's right in here. And it like controls 300 processes in your body. 300. It's like a master controller. It's almost as important as your hypothalamus in your brain, but don't worry. I won't test you on that today. So your thyroid right here. Okay.
So make sure you get these five tests done and I'll keep this up and remember, you can write, you can stop and pause. Okay. So the first one is TSH. The next one is free T3. The next one is free. T4, TSH, free T3, free T4. Then the next one is TPL Firo proxy.
And then the next one is a nice long one. Can you read? I hope that's not coming out backwards. It is to me. So it's Anton thyroglobulin antibody. Anti-foreigner Roy globulin antibody. Okay. All right. So I hope, gosh, I'll have to ask my husband if this is coming around off backwards, but anyway, it's anti thyroid globulin antibody.
I'll I'll spell it out for it's a N T I hyphen, T H Y R O I D G L O B U L I N. Antibodies. Okay. So make sure your doctor checks all of them now, just so you know, you can have a normal TSH, which is what my colleagues are taught to do all the time. And if it's normal, it's sweet as you're fine, your thyroid is good. However, this can be normal.
And these two, this one or this one, or both of them can be abnormal. And if they are elevated, that means that your body is creating antibodies that are attacking your thyroid. And that's an inflammatory reaction. And that can cause you to be tired. You know, if your thyroid is being attacked, well then guess what your metabolism is being affected and it could be slowing you down and you could be getting tired. So have those checked. Okay.
All right. Now the next one that I want you to get checked is your vitamin D. Now I don't know why they call it vitamin D because it's not a vitamin vitamin D is really not a vitamin. Okay. It's actually created from cholesterol. It's a hormone created from cholesterol. You've got cholesterol and then cholesterol makes like estrogen testosterone, progesterone, vitamin D. But it's really not vitamin D it's. It should just be called D but oh, well crazy, crazy nomenclature.
So the test you want to get is 25 O H vitamin D 25. Oh H vitamin D. Okay. Make sure that's the nut. That's the one you, you get and you want the level to be all right. It down normal is between 40 to 60 nanograms per mil. Okay. We'll show that to you.
Anything less than that. So normal is 40 to 60 nanograms per mil. So anything less than that, gosh, I've had patient. Well, the research has shown anything less than this increases your risk of a lot of medical problems, like type two diabetes, depression, cancer. And we do know that less than 20 nanograms per mil of vitamin D can increase your risk of depression by 85%.
Now, my colleagues are not taught in medical school. How to check this number. So give them a break. They don't know this stuff. You're actually teaching your doctor. Okay. So be gentle and let them know that you need your level to be between 40 to 60 nanograms per mil. And you can go onto Google and figure out how to convert, whatever number comes, whatever they do it by. Like I know here in New Zealand, we do nanomoles per liter.
Well then go onto Google and find out how to convert. Nanomoles per Mol. Nanomoles per liter over to nanograms per mil. Okay. And that'll, that'll figure it out. That'll help you. But the key is you want 40 to 60 nanograms per mil. Okay. All right. I know it's a lot, but Hey, you guys asked me to share with you how to have more energy. So I'm just giving you the answer.
All right. And then the last blood test you want to check is your vitamin B12. Now your vitamin B12 is so important for brain function. So if that's low, you're going to be tired. And if you're not going to be thinking well either, so make sure you've got your vitamin B12 levels. Good. And if not, then you can get supplementation or you can get an injection. Just talk to your doctor. Okay? Okay. Wow. I think we have come to the end of our talk.
Let's go ahead and recap. Four ways to have more energy. Are you still with me? Okay, good. So the first way is drink your water. You want 30 mils per kg or one ounce per pound every day. Bottom line. The second one is sleep. You want to make sure you're sleeping 7.5 hours to 9.5 hours every night. Okay. I want you sending me in messages telling me how great your sleep.
Okay. The third is nutrition. We talked about the plate of food and we've talked about filling that plate of food with live one ingredient, foods, not processed, not out of a bag, not out of a carton. Okay. All right. Eat, live food. Don't eat that food. And then we also talked, number four, was your blood work. Make sure you get your blood work done so that you know where you are.
I mean, who knows what's going on? You might be having type two diabetes
Speaker 1 (53m 34s): And you didn't even know okay. Where you might have low levels of vitamin D and you're experiencing more sicknesses, more illnesses, more infection, and that's causing you to be tired. Well, you know what, when your body is fighting infection, yeah. You will be tired. So the key is let's get your blood levels stabilized because that's kind of like your body's saying, okay, I'm good. But if your bloods aren't good, then that's your body saying I need help.
Speaker 2 (54m 9s): Hello, chef Michael here. If you enjoyed today's episode, we would love it. If you subscribe to the podcast and left us a review.