How To Handle Overeating and Eating Like Crap
Episode 171
It’s easy to fall addicted to your cravings but it doesn’t always have to be the binge eating of unhealthy foods. Join Dr. Nicole today on Integrative Wellness Radio as she will uncover that not all foods are created equal and how you can still enjoy your favorite glass of wine and not have to worry about losing your perfect summer body. She will talk about some of the tips and hacks on how you can recover your body after going on a monthly spree of destroying party buffets and apple pies. In short, how to cleanse after eating like crap. Interested in learning more about Dr. Nick & Dr. Nicole’s courses, memberships, or private work? Learn more at Integrative You . Have a quick question, Would you like to schedule a call, or just want to say hi? Text us at 732.913.0009. Our mission to innovate humans & Healthcare does NOT start and stop with us! This is why we are also dedicated to helping other practitioners in evolving healthcare too! If you are a healthcare leader and are looking to up-level your clinical + business excellence Learn more about our course membership: Limitless Healthprenuer and start boldly disrupting this industry! Noteworthy Time Stamps: 02:57 What we’ll cover in this episode 07:23 Debunking some myths 14:48 Hormones playing a part 24:05 Making your favorite foods, healthily 33:08 All Alcohol is NOT created equal 50:23 How to detox
Topics: unknown, gonna, eating, food, because, foods, body, alcohol
Key takeaways from this episode
- # Integrative You Radio: How To Handle Overeating and Eating Like Crap
- Understand why cravings happen and how to manage them without guilt.
- Discover how hormones influence your appetite and food choices.
- Learn how to healthily modify your favorite foods to fit your wellness lifestyle.
- Gain insights into how different types of alcohol can impact your body.
Pull quotes
Imagine if medicine actually looked at you as a whole, opposed to looking at you as a bunch of separate systems.
Nick and Dr. **Unknown:** Nicole to learn more about the top trends in integrative medicine, to learn about what the limitations are with testing, and what you can do to start your health journey.
Hello, hello, everyone. **Unknown:** So we have Grace here, and she is gonna be talking about how to avoid ... eating like crap.
Transcript
**Unknown:** I been up all night, no sleep. Imagine if medicine actually looked at you as a whole, opposed to looking at you as a bunch of separate systems. Dive into Integrative Wellness Radio with Dr. Nick and Dr.
**Unknown:** Nicole to learn more about the top trends in integrative medicine, to learn about what the limitations are with testing, and what you can do to start your health journey. I feel like I'm always dreaming. Sometimes I tend to lose myself when I'm out here on my own. Hello, hello, everyone.
**Unknown:** So we have Grace here, and she is gonna be talking about how to avoid ... eating like crap. And so I think that for both of us, one of the foundations of our friendship is that we love food. Absolutely.
**Unknown:** And- Different foods, but food. Different food. But we do find that it's so important for us to go into the holidays more with a balanced mindset around food, opposed to, you know, getting into this mindset of saying, "Screw it, I, you know, I already had a couple of bad parties where I overdid it"- Mm-hmm ... and now I'm throwing in the towel.
**Unknown:** I'm gonna eat whatever I want. I'm gonna drink whatever I want, and then I'm gonna feel like I need to cleanse for about a month." Yeah. Yeah, or like, or join a gym or do something that will end up making, potentially making you feel worse in the long run- Mm-hmm ... because it, you can't follow through, because it's- Yeah ...
**Unknown:** unrealistic for your lifestyle or unrealistic for your family dynamic or something like that. Mm-hmm. So what I hope to equip you with throughout this, um, a boatload of realistic tools that you can use to get yourself through the holidays and successfully into the new year. Yes.
**Unknown:** I'm very excited because about how not all alcohol is created equal. Mm-hmm. And I really, really encourage you guys to stay wi- stay with us and tune in for at least the next, like, 20 to 25 minutes- Mm-hmm ... because she's gonna give you some really awesome information because going out and, you know, just being able to...
**Unknown:** Like, we're gonna enjoy a little bit of wine. We're gonna enjoy a little bit of alcohol as we go through the holidays. But there's actually a way to do it better that you may really not know about. Yeah, absolutely, and that was actually the number one request by my 20-something friends.
**Unknown:** It was just like, "What alcohol should I drink?" And it's interesting because we're in this world 24/7- Mm-hmm ... as practitioners, so it's kind of hard to take a step back sometimes- Mm-hmm ... and then dial it back some more and realize that not everyone is thinking all the time, "Oh, how's this gonna benefit me?" Yeah, yeah. How's this gonna benefit me?
**Unknown:** How am I gonna keep feeling awesome? So it's nice to kind of grab info from others- Mm-hmm ... to talk about what everyone's really looking for, so. Well, I just laugh because I'm, like, I only drink French wines, and I say that when I'm out with other people, and they think that I'm snobby about it.
**Unknown:** But there's actually a reason- There's definitely a reason ... which, uh, Grace is gonna talk about tonight. Mm-hmm. That, you know, you can understand the differences even where the wine is sourced.
**Unknown:** Yeah. All right, Grace, what are the top things we're covering tonight? Well, we're covering- ... so many things.
**Unknown:** We've already talked about alcohol, so that's definitely one of them, and I'm also going to be talking a little bit about, um, alcohol alternatives, too- Mm-hmm ... for people who aren't imbibing this season. And I'm also gonna talk about how you can approach going to holiday events without, like, this kind of fatalist mentality where it's, like, the end-all be-all. Mm-hmm.
**Unknown:** And if you eat one thing or do one thing or have one drink, then everything's ruined, and it's kind of- Mm-hmm. I, I'm gonna talk a lot about the snowball effect- Yes ... um, throughout the webinar. And then the other top item is going to be how to recover.
**Unknown:** Oh. Yeah. She's got a lot of good stuff in here. Yeah.
**Unknown:** So I think that, you know, one of the biggest things as we move in, just understanding that you really don't know what you don't know, and this is all about just giving you guys some really tangible tips so that you can step into some of these holiday parties with, you know, just feeling really comfortable. And also just feeling like you're not gonna go into this all-or-nothing mindset, which, you know, so many of us, I feel like it's like all or nothing. Like, okay, all or nothing, like, eat like crap or- Mm-hmm ... all or nothing cleanse, workout seven days a week.
**Unknown:** Yes. Um, it's really finding the balance so you have the sustainability. Yeah. Yeah, and that can make a huge difference, um, again, just in your friend group, in your family dynamic- Mm-hmm ...
**Unknown:** and in your own head space. So I'm gonna talk a little bit also, one of my friends asked for, like, workout tips through the holidays. Mm. And so one of the things I'm gonna dive into a little bit more is how to use this as a way to meet up with people and as a way to reconnect with people.
**Unknown:** Mm-hmm. Like, and, and everything doesn't always have to revolve around eating and drinking this time of year. Yeah, for sure. The cool thing too is that what you've learned is that no diet really is forever.
**Unknown:** There's a lot of diets- Yeah ... that you can use that are... It's to attain a goal. Right.
**Unknown:** Like, some people, that might be keto. They're initially keto because we're trying to stabilize their blood sugar, and then they move on to something that's maybe more balanced- Right ... uh, according to their lifestyle once their blood sugar is, is more- Exactly ... regulated.
**Unknown:** Exactly. And that's the benefit, I think the overarching benefit of being able to test and not guess, and that was the, what was lacking for me in all of- Mm-hmm ... every other job I had, where you're... I could never wrap my head around being able to sit down and talk to a person who's paying for a service and say, like, "I really think that you should do this." Trust me.
**Unknown:** Like- Trust me. I get it ... I really think that based of every, off of everything you're telling me, and every deficiency- Mm-hmm ... you've had, and every craving you've had- Mm-hmm ...
**Unknown:** and every mood swing you've had- Mm ... that this is the supplement you need. Yeah. And this is the way that you should be eating.
**Unknown:** Well- That made no sense to me ... that's the unfortunate thing is that when all of us, you know, that are, that are here listening to, we really trust the expertise of physicians, doctors- Mm-hmm ... you know, chiropractors, nutritionists, et cetera. But what I think I've realized over time is that most of healthcare, medicine, nutrition, it's very subjective.
**Unknown:** Yeah. It's, you know, that person maybe had an experience themselves, or they have seen a certain diet work- Mm-hmm ... in a couple of people, and then they become a huge advocate for that course- Right ... of care or that detox therapy or that diet, and then they're just assuming that everyone is gonna- Yeah ...
**Unknown:** have the same benefit. Yeah, and that it's gonna work for everyone. And if you're a 5'3" female, you're not gonna be ... you're not gonna be- Thank you.
**Unknown:** I'm 5'2", but I appreciate the inch. Um, if you're a 5'3" female, and a 6'4" man is preaching to you about the benefits of being keto and eating X am- grams of- Yeah ... every single day, and you're like, "Oh my god, this is gonna change my life," and then you have, you know, like heart palpitations- ... and you've gained 15 pounds.
**Unknown:** Like, that's not of a benefit to anyone. Yeah. So. Well, I think it's, the biggest thing to take away is that we're trying to help you with balance- Exactly ...
**Unknown:** and knowing that you don't have to, like, hide away in your home- Right ... and cook everything from scratch every single day. You actually can be, like, go out and enjoy yourself- Yeah ... and just, you know, ha- be more equipped to do it right.
**Unknown:** Exactly. And I'm hoping that by doing so, people are able to then move forward without, like, you know, using us as a crutch or something like that- Mm-hmm ... and saying, "Oh, I have to ask," or, "Oh, I don't know." Like, no, I want you to feel knowledgeable. I want you to feel empowered and supported- Mm-hmm ...
**Unknown:** and in, and more educated about the ch- the dietary choices that you're making. Yeah. Okay. So we're gonna bust some myths now.
**Unknown:** So myth number one is when you hear people, or if you've said it yourself... And, and I just wanna make the disclaimer that I have done all of these things. I have done all of these things, and then I've done them again. Just like, just like I've tried every diet, and then I've tried every diet again.
**Unknown:** So, um, if these are, if these sound like your words, just know that they've been mine too. So if you hear someone saying, "You can eat whatever you want because it's the holidays." So that is not true. Um, and there are nine reasons I could come up with that this mentality will not serve you. Because this is going to lead to brain fog, inflammation, joint pain, blood sugar dysregulation, mood swings, fatigue, skin flare-ups, weight gain, and my favorite, the snowball effect.
**Unknown:** So just to jump in with this, I'm gonna start with reason number nine being the snowball effect. This mentality is likely initiated also at Thanksgiving, right? Yeah. So that's definitely the kickoff.
**Unknown:** No pun intended, but- Which I didn't even realize. Um, so it, maybe it even starts at Halloween for some if you have young kids or if you're going to parties or- That candy. Yeah. If you're a teacher, if you're in a setting where it's a big deal, it could start in October.
**Unknown:** And so the problem with this is that it's not a selective indulgence, and so the snowball effect is when you give into something you wouldn't normally eat or drink or do, and then all it takes is for that mentality to shift into throwing your hands up in the air and allowing the snowball effect to take precedent over everything else. And this overtakes us because it's the holidays, and then days turn into weeks. And then before you know it, it's the new year, and you're beating yourself up over not feeling your best or feeling yourself at all. Yeah.
**Unknown:** And so I'm not saying that the mindful indulgence isn't warranted in any way, because it absolutely is. And that's going to be different for every single person. Mm-hmm. Like, whatever your vice is or whatever your favorite thing is, like, if you're, if you're going into that mindfully and understanding that it's not going to undo everything you've worked for- Mm-hmm ...
**Unknown:** everything you've built or every positive feeling you're having, then that's fine. But I've personally experienced the snowball effect too many times to count, and I'm happy now to be in a place to share these tools with you so that you can avoid it and avoid the negative mindset entirely going forward. Well, I wanna make a side note about this too. Yeah.
**Unknown:** Because when we go into this snowball mindset, what's happening is we are assuming, like, "Okay, I'm gonna go for it. I'm gonna eat what I want. I'm gonna do what I want. And yeah, I'm gonna maybe not feel the best.
**Unknown:** I'm gonna get a little bloated. Yeah- Mm-hmm ... maybe I'll put on a few pounds. But I'll get my butt on track literally and figuratively, um- Yeah ...
**Unknown:** in the new year, and I'll, you know, I'll lose the weight, and I'll get back to the gym, and I'll do all the right things." But even number four here, the blood sugar dysregulation. So when you really kind of go off the deep end, and you really indulge, and you have a lot of cocktails, and you're doing- Mm-hmm ... tons of sweets, and you're doing a lot of these things, like she said, consecutively over days upon weeks, you know, even months- Mm-hmm ... you are actually creating some longer term changes.
**Unknown:** Like, you can really start to cause your blood sugar to spike and crash. And now, when you go into the new year, it's not necessarily just about, oh, lose the weight. But now you actually have to correct how imbalanced your- Right ... blood sugar is because now you're shifting into, like, "Okay, I'm gonna eat healthier.
**Unknown:** I'm gonna eat sugars that are healthy." So maybe now you're, like, tapping into fruit. Right. Or you're having, like, dried apricots and things like that. But what you don't realize is these are, quote unquote, "healthy", even oatmeal.
**Unknown:** But now because your blood sugar is so unstable, you eat those foods, and you spike, and then you crash. Mm-hmm. And then you're tired, and then you're grabbing a Starbucks- Mm-hmm ... middle of the day.
**Unknown:** And you're just like, "Oh, why am I so inflamed?" Or, "Why can't I lose the weight?" And, "Why do I feel so crappy? I'm doing all the right things." And then you completely get off track. Right. So it's very much, like, keeping that in mind is that it's not just, like, pack on a few pounds, lose it in the new year.
**Unknown:** You're actually going to create physiological changes- Mm-hmm ... that will definitely stick with you months after, you know, the- Right ... indulgent behaviors. Right.
**Unknown:** Right. And that's exactly what I was going to say about the rest of those is that the other eight reasons come from the snowball effect taking place. Mm-hmm. So any time you initiate this cycle of eating or drinking something, that causes inflammation, pain, fatigue, mood swings.
**Unknown:** So eating gluten after taking a break from it for a long period of time will lead to joint pain, inflammation, brain fog. Having a drink after not for a while is gonna do the same thing. It'll affect your skin, just like eating sugar will if you haven't had that. Mm-hmm.
**Unknown:** And the mood swings goes back to the blood sugar. Mm-hmm. So it's all related, which is- And how much sugar is in alcohol? As I said, I decided to make this myth number one because I've been there.
**Unknown:** I've thrown my hands up in the air. I've decided to eat whatever I wanted, drink whatever I wanted. And trust me, the snowball effect kicked in, and it didn't end well. And so it always does more harm than good.
**Unknown:** And basically, I think that driving this point home is that it's not worth it.So indulgences are necessary. There are unending ways to elevate your choices, and that's what we're gonna be discussing. Okay, myth number two, there's no time to exercise during the holidays. Yes, there is.
**Unknown:** So that is absolutely false. Um, exercise is a great way to prioritize you, to prioritize yourself, your mental health, your physical health, and your wellbeing, especially emotionally. So if you're someone who has difficulty dealing with stress, and like, who doesn't, but if you're that person, then this is something you need to prioritize during the holiday season and especially into the new year. You need to make time, put yourself first, understand that exercise isn't selfish, and also understand that the average American gains seven to 10 pounds during the holiday season.
**Unknown:** Geez. Yeah. Seven to 10 pounds just between Thanksgiving and Christmas. That doesn't take into account, like we were saying, Halloween and into the new year.
**Unknown:** So it brings us back again to the snowball effect, and that is the same amount as one dress and/or a jean size also. Really? Yeah, seven to 10 pounds. Isn't it more?
**Unknown:** I think if I gained 10 pounds, I'd go up a couple sizes. But it's everywhere. Oh. It depends on where you're holding it.
**Unknown:** Geez Louise. So if it, if you're inflamed in your face- Yeah ... in your neck, in your arms, it's, that's why it's dress or jeans or something like that because you're, you could be holding it in your legs. Like- Yeah ...
**Unknown:** everyone holds it differently. But I never really like to make my work about calories or pounds because I've done that too, and that doesn't serve me, and in that case, then I'm not serving my patients. But I do want to acknowledge that for most people that come through our doors looking for weight loss or weight maintenance- Yeah ... just as a bonus.
**Unknown:** 'Cause the goal is to just feel better and be healthier overall. And more often than not, when your goal is to, is health, the weight just starts to fall off- Yeah. 100% ... especially with the way that we do things.
**Unknown:** So it's easier on than off as well though. So people, I think, a lot of times, this will be my first new year here, but you'll hear like, "I don't even know how it happened, you know? I was j- it just all of a sudden just came on." And then it takes the next year to get it off. Yeah.
**Unknown:** And even if it's 10 pounds or less, it's really, really hard to lose. It's way harder to come off. Yeah. That's for sure.
**Unknown:** Totally. And so this brings us to the feel-good hormone. So likely we all know that working out releases endorphins, which are hormones produced by the nervous system, neurotransmitters, to help the body cope with stress or pain. So informally dubbed one of the feel-good hormones, endorphins are released in flux during exercise.
**Unknown:** This is why you call the feeling after a run a runner's high. Mm-hmm. Um, so physical activity also stimulates the release of dopamine, norepin- norepinephrine, and serotonin. Um, it'll keep your body's stress hormones like cortisol and adrenaline at bay as well.
**Unknown:** But I'm sure this is something you guys covered, but it's something that I wanted to drive home again because exercise and food are so connected. Um, they don't always have to be, but this is a really good time of year to be thinking about them both, um, because they're, they can go hand-in-hand and lead into a positive response. It doesn't always have to be negative thinking, like if I eat, I have to exercise. Yeah.
**Unknown:** That, I was gonna say that. I think that's a, a specific thing to drive home, but I, I think that too is, like, there's a couple of aspects that even stand out for me with exercise is I feel like that's the one thing in my life when it falls off, it falls off hard. Yeah. And then I get back to it and I'm like, "Oh, I feel so good when I do this.
**Unknown:** Why, why do I allow myself to go extents of time without doing it?" Right. And I know that that holds true for so many people, but I think it's, like, really finding something that you love. Like, don't force yourself to go to the gym because- Yeah ... you think you should go to the gym.
**Unknown:** Like, go for a hike. If you like to be outside, go for a hike. Like, go to Hartshorn Park, go to Allaire. Like, get on a bike.
**Unknown:** Do something that you actually get excited about doing- Right ... instead of, like, forcing yourself to do s- like, drag yourself to the gym- Yeah ... and, like, be on the elliptical and, like, hate your life. Yeah.
**Unknown:** It's, um, I think that's a really significant thing to just keep in mind is, is trying to really do something that you actually enjoy doing. Yeah. So some things that people were looking for were definitely ways to incorporate a quick holiday workout. Mm-hmm.
**Unknown:** And this is, again, going off of that, what I was hoping to drive home with this because, like I said, there's such a negative head space connecting exercise and food. Mm-hmm. But that doesn't always have to be the case. Like, exercise is a brisk walk.
**Unknown:** Mm. Exercise is walking your dog. Yeah. Exercise is taking your coffee to walk your dog.
**Unknown:** Mm-hmm. Like, you don't, it doesn't always have to be a kickboxing class that's $25. Yeah. If you have sneakers, you can exercise.
**Unknown:** Yeah. So that's something that I think is so important, especially when, like, you're going to a stressful event that day or you have a holiday party or- Or dancing. Yeah. Dancing is great.
**Unknown:** Like, get on the dance floor. Shake your thing. Yes. Going back to the hormones released when you exercise though and going off of that, epinephrine is also released when you smile.
**Unknown:** Just like oxytocin, which is another feel-good hormone, is released when you hug someone, and it's released in tenfold. So if you're genuinely smiling and hugging your way through the holidays and allowing yourself the time to exercise- Yeah ... you'll definitely be in a more authentic head space. And that- I think that's so huge that- Yeah ...
**Unknown:** you said that because how many people are dreading everything, "I'm dreading going to this party. I'm dreading doing that. I'm dreading putting on the dress." Right. I'm...
**Unknown:** You know, and when you have that dread, like, that's just as inflammatory to your body as drinking five margaritas. Yeah. So it's like you have to really think about your mind as well as your nutritional choices. Yeah.
**Unknown:** And that's why we talked about what we talked about last week. Mm-hmm. And, you know, like we said before, going to the gym can be beneficial, but being outside is going to release different types of chemicals in the body. Yeah.
**Unknown:** And, you know, another big thing that everybody talks about is tradition. You have to follow tradition. So that's why I have to eat grandma's apple pie and like- Yeah. Oh my God ...
**Unknown:** you know, I have to have the mac and cheese, and we have to have the casserole. But it's like even when it comes to tradition, maybe start a new tradition that everybody takes a walk after- Right ... Christmas dinner- Right ... or Thanksgiving dinner, and being able to just get outside- Mm-hmm ...
**Unknown:** or, or have like do a walk and then have a bonfire or something that really changes the dynamic and creates a different tradition that maybe is not necessarily just reliant on eating a bunch of- Yeah ... crappy things that you know are gonna not make you feel well. Right. If everyone passes out together after the meal, it's not going to be of any benefit to anyone.
**Unknown:** Oh, yeah. Should we bust that myth too? So by the way, when everybody thinks that it's like the tryptophan that is in the turkey on Thanksgiving that makes you fall asleep or get tired, that is false. So there's two reasons.
**Unknown:** One is you ate too many carbs and your blood sugar spiked and plummeted miserably. Mm-hmm. The other one is that because the oven was on all day, that both the air and the turkey absorbed carbon monoxide, and and you have a low dose of carbon monoxide poisoning- Wow ... and that is why you're tired.
**Unknown:** Yeah. So, uh, so that- Oh my gosh. So yeah, you didn't know that one? No.
**Unknown:** Okay. That's insane. Yeah. So the take, the takeaway from that was- ...
**Unknown:** try something new. You don't always have to, it doesn't always have to be a really hardcore workout. It doesn't always have to be something that's going to cost you a ton of money you don't feel like spending. But it can be something that can be used as an excuse or a way to meet up with people that you might otherwise only go to a bar with.
**Unknown:** Yep. Unless you're going dancing, that counts. So this is always a huge one, 'cause I feel like when we have this conversation. So myth number three, you shouldn't bring your own dish or dishes to a holiday event.
**Unknown:** And I, like there's certain people that will give us a lot of pushback and resistance about this, and they're just like, "But, you know, but why? I shouldn't do that. And that's rude." And I'm like, "No, it's not." No. Like, if anything, it's nice.
**Unknown:** Yeah. Like, you're bringing something, it's almost like gifting something to the party. Exactly. And like as, as people who like to host and as people who have hosted many, many events- Mm-hmm ...
**Unknown:** I'd go ahead and say that it's a weight off for someone- Yeah ... to bring something. Oh, yeah. And most of the time you don't care what it is.
**Unknown:** Mm-hmm. You know that if they're bringing it, it's for a reason. Mm-hmm. So that's another mentality that I would love for people to embrace, is that like you don't need to be afraid to offer to bring something.
**Unknown:** You don't need to feel like you're putting them out by doing so. Mm-hmm. And you really don't need permission. Like, how many times have you been at a party and someone just brought something with them and you're like, "Oh, okay.
**Unknown:** This will fit right here." Yeah. So it can be something that can be confirmed prior to your holiday party if you want it to be, and you're not gonna insult the host by bringing something beautiful and delicious, even if it's not homemade, but it's something you bought because you know that you are going to enjoy it. Mm-hmm. Um, but at my go- it's always my go-to holiday tip to bring your own food.
**Unknown:** Mm-hmm. And make or s- purchase something that more importantly than being beautiful is that it's gonna make you feel great throughout the event and into the next day. And for me, it's always a charcuterie board. And as someone who's been a plant-based eater for almost 10 years now, and as someone who's also eaten filet mignon as to not insult my host 10 years ago when I first started this journey, I can tell you that I've come a long way and that I've embraced- Mm-hmm ...
**Unknown:** the things that I like to eat and the ways that I like to show people gratitude. Mm-hmm. Because I think that it's also by creating something and bringing it with you, you're, it's a way of thanking them for having you into their home. Well, I think one thing I wanna say too on the flip side of that is as people that have hosted- Mm-hmm ...
**Unknown:** you know, I remember, uh, this was years ago, but my mom was, uh, putting together a party at our house. And at that point in time, it's not that my family was super healthy eaters by any means, but we didn't really have soda in the house. Like, we didn't have, you know, like junky, like junk food and like pastries, like int- we didn't have that kind of stuff in the house. But, um, I remember the house was stocked full of potato chips.
**Unknown:** Um, she had like cases of Pepsi and Mountain Dew. And I'm like, "Mom, like what is all this stuff?" Mm-hmm. And she's like, "Oh, it's for the kids. It's for the party." I'm like, "Why are we killing the kids?" And she just looked at me and she just was so like startled, and I was like, "I just don't understand why we have to give, give this to the kids 'cause this is what we think the kids want." Want.
**Unknown:** Yeah. And, um, it was just something that I feel like really stood out to me. Um, I think that one of the things that I've made really fun over time, and I know you do this too, is that when I host at my house, I'm not gonna buy, I'm not gonna put Pepsi in the house. Right.
**Unknown:** I'm not gonna buy crap food. But I am gonna makeA healthier version of the mac and cheese Right I'm gonna make a healthier version of the pasta salad. I'm gonna make a healthier version of all of these things. Like I ha- I make a Buffalo chicken dip that is completely dairy-free that is the bomb diggity, and everybody loves it.
**Unknown:** Like you can make all these things, and they're delicious. Yeah. Like spinach artichoke dip. Like- Yes, I have done that in a cast iron skillet.
**Unknown:** Yeah. And- It's mind-blowing. So it's really ... I think that it's become a bit fun for me, and ton of these recipes are on our website, by the way.
**Unknown:** I do have a cookbook. Yes, I don't really sleep at night. But there's, there's so many ways that you can go about like making these foods really, really delicious and, um, and having them at your home. And, and what's cool is when people are like, "Oh my God, this is delicious"- Right ...
**Unknown:** and you inspire them to do things a bit differently- Yeah ... in their kitchen. But I think that that's like, it's a great challenge also- Mm-hmm ... which we both enjoy.
**Unknown:** So when you're making these alternative dishes, a lot of times you can, first of all, use what you have- Mm-hmm ... if you have a healthy pantry, and you can put things on it that you love. Mm. So the reason that we're making these elevated options for people is because we love them, and we want the people we love to be healthy.
**Unknown:** Mm-hmm. And we want them to be educated as to why these ingredients are a better option than- Yeah ... what they're used to. So if you're putting, you know, almond or nut-based cheeses and crackers on your charcuterie board and you're adding olives and hummus- Mm ...
**Unknown:** and dips and cashew cheese, and- Most people are eating it, and they're like- And they- ... "This is delicious." And they just think it's great. Mm-hmm. And so it's like a touch of personality also I think- Mm-hmm ...
**Unknown:** that can really go a long way, and it gets, it might trigger some things in people in a positive way- Mm-hmm ... to get them thinking about taking the reins on their health and getting it better under control. Yeah. That's the thing is like making it delicious and tasty- Right ...
**Unknown:** because if you're bringing like a weird green bean thing and like- Yeah. ... and, and everyone's just like, "Ugh." Like, "What's wrong with you?" Yeah. But if you're bringing something that you put time and effort and love into- Mm-hmm ...
**Unknown:** then that's gonna go a bit farther. And if you have the knowledge to back it up, and if you're standing there eating it, and other people are too, they're going to be interested, and they're going to want to understand why it's a better option than what they're used to. 100%. Okay, myth number four.
**Unknown:** I think we already talked about this. Holiday regulars won't be as delicious or enjoyable if they're elevated to a healthier status. Mm. So you already touched on this for sure, um, about like mac and cheese and pasta salad and sweet potato pie and grandma's...
**Unknown:** It's things like a honey glazed ham and, and stuffing or whatever it is. It can, either you can redo them in a way that's going to benefit everyone else, or you can skip it and start a new tradition. Yeah. So I think family peer pressure, though, is something that it can, I think it can swing to both ends of the spectrum.
**Unknown:** Yeah. Like either your family is the type of family that's peer, that's pressuring you to be healthier and say like, "Don't eat another appetizer. I saw how many you ate." And like, "Oh, don't do this," or, "Don't do that"- Yeah ... or, "Don't eat this," and, "Here's a salad." Or your, the, your family knows- Being encouraged to eat.
**Unknown:** Yeah. Yeah. And likely that's because your family knows that you're taking a step in, in the right direction- Mm-hmm ... and something is making them want to hold you back.
**Unknown:** Yeah. Yeah. No, trust me. I, my, uh, husband's family's from Iowa.
**Unknown:** Mm. So I was, um, definitely looked at as being quite bizarre when I, uh, decided to go and, you know, make a salad for Thanksgiving, and they were looking. They were eating a- Yeah ... pretzel crust Jell-O pie topped with Cool Whip, and I was, I don't like Jell-O, number one.
**Unknown:** And I was the weird one. Wait, what? That literally sounds like you made it up. No, it's a real thing.
**Unknown:** It's called strawberry salad. So yeah. I don't know if we could elevate that. I don't know if that's an option.
**Unknown:** But yeah, but it was, for me, I wasn't, it, it was not about being rude. I just knew that eating certain things was- Yeah ... just gonna make me really tired and really make, not make me feel the best. Yeah.
**Unknown:** So I kind of focused on just eating turkey, and I ate some salad, and I had some, you know, greens, and that was good enough. Yeah. And, uh, definitely, you know, I was kind of being watched a bit- Yeah ... and like, you know, "Why are you not eating the rest?" And, you know, it just kind of made it really blasé.
**Unknown:** And I was just like, "Yeah, no worries." I was like, "I just, you know, I, I don't wanna be tired for later." Right. "Because I wanna like make sure that I am, can be up and, and play with the nieces and nephews." And then everyone was like, "Oh, okay." So and I just was like, "Yeah, the, that kind of stuff just makes me really tired if I eat it," and didn't make it like, "Ooh, I don't eat this"- Right ... and, "What's wrong with you guys for eating it?" Right. So I think it's definitely how you communicate and go about it.
**Unknown:** Right. It's how, it's how you approach the situation, especially if you're being kind of like coached by the situation. Mm-hmm. But it's how you go into it, what kind of mindset you have, and how you handle it.
**Unknown:** Mm-hmm. On the opposite side of that as well, like I mentioned before, I was literally given a filet mignon when I first went. I think it was just vegetarian then, and- ... like, "No, this is..." I knew it was a nice cut.
**Unknown:** I'm happy you ate it. I ate it because at that point in my life, I was like, "This would be so insulting if I didn't eat it." Yeah. Like, they made this for me. They went out of their way.
**Unknown:** And so there's something to be said about that too, but not when it's going against your morals, your values, your nutritional standards, and that could be anything. It could be the pretzel Jell-O pie. Or it could be the steak. But either way-I think that the holidays are import- important time to stick to your guns, whether it's allowing mindful indulgences or just staying on track with the healthy eating that you've already put into place- Mm-hmm ...
**Unknown:** which is a benefit to you. It's not benefiting... What you're eating isn't benefiting anyone else around you. Yeah.
**Unknown:** So if they're trying to like pound into you not to do it or if, or if you're just getting into the head space of eating healthier and someone's trying to- Sabotage it ... exactly. It's just, it's just not worth your time, and you just have to kind of be above it. Yeah.
**Unknown:** And I think that at, that at the end of the day is when people are being aggressive- Right ... about you should eat this or you shouldn't eat this, like that's their own shit- Mm-hmm ... and has nothing to do with you. And like Grace said is at the end of the day, it's your body and you have the option to make that decision.
**Unknown:** And, you know, the people that, the people that have the snowball effect are- Yeah ... the ones going, "Eat the pie." Yeah, yeah. I did, eat the pie. Join me, join me.
**Unknown:** I feel like shit, join me. I didn't know we could... But yeah, so definitely something to keep in mind. And it's not that you...
**Unknown:** I wrote, "Don't talk about your positive lifestyle", but I take that back because- ... it's like you ha- Well, you have to read the situation. Yeah, of course. So if you go in preaching- Yeah, yeah ...
**Unknown:** no one's gonna wanna talk to you. Yeah. Um, because I've been that person too. Like I'm just, I'm s- we're both speaking from experience- Mm-hmm ...
**Unknown:** with everything that we're saying. So if you go in preaching or if you go in timid and not being able to stand up for what you're doing- Yeah ... either way, it's not going to benefit you. Especially in New Jersey, you'll get eaten alive.
**Unknown:** Anywhere you go. Yeah. Anywhere you go. So stay strong and stick to your guns because at the end of the day, what you're doing is for you and no one else around you.
**Unknown:** Mm-hmm. Okay, this is probably my favorite. Myth number five, eating one bite will ruin everything. So the key is understanding why you are actively choosing not to eat or drink something, and why you're making that choice and how it's going to benefit you in a positive way.
**Unknown:** Um, but the mentality of one thing is gonna sabotage what I've been working on for weeks, months, or the entirety of the past year- Yeah ... how is that going to help you enjoy yourself? Yeah. You know?
**Unknown:** And this is not how I encourage my patients to think, and I wouldn't want any of you to do so either, but you still catch yourself falling back into this mentality when you're in this world- Mm-hmm ... day in and day out. I always say to patients, no matter what it is in any avenue of their health, I'm like, "If you fall off, get back on." Right. You know, this is not an all or nothing situation.
**Unknown:** Being healthy is not all or nothing, and if you think that it is, you're going to almost be the, uh, the bipolar of health. Mm-hmm. Because you're gonna be like the all or nothing is like the mania state, and then you f- you, you trip or, or you indulge, and then you're just like, "Oh, I can't believe I did that. I sabotaged everything." Um, it's such a hard place to be because then you start to have this rollercoaster of the stress hormones as well- Mm-hmm ...
**Unknown:** which then further perpetuates the whole situation. But if you fall off, who cares? Get back on the next day. Yeah.
**Unknown:** You know, there's so much room to just be able to, you know, autocorrect what is, you know, whatever the choice was or whatever the decision was that day or night. Yeah. Fatalist type of thinking is what propitiates the snowball effect. Mm-hmm.
**Unknown:** So by doing that, it's the same thing if you're engaging in conversation with a toxic person. So if you're allowing that to happen- Mm-hmm ... and you're giving them your time and your, you know- And drink. ...
**Unknown:** energy and your concentration, then that's also going to lead to a snowball effect of like, "Oh, God. Like Aunt Sylvia cornered me again." And it's like, well, you allowed Aunt Sylvia to corner you. And she made fun of my hair and called me fat. And it's just not worth it.
**Unknown:** No. It's not worth your time. Freaking Aunt Sylvia, geez. It's just not worth your time at all.
**Unknown:** Ooh, we're getting into the good stuff now, guys. Okay. Alcohol. Okay.
**Unknown:** Myth number six. Look, a bunch of people just joined me as we're talking about booze. Wee. Um, all alcohol is created equal.
**Unknown:** So this is a lie. Um, beer, just right off the bat, can range anywhere from 6 to 20 grams of carbs, while hard alcohols like tequila, vodka, gin- ... whiskey, they have only two to four grams of carbs net. Oh, no, they have zero, and wine has only two to four.
**Unknown:** So that's a big difference if you're going from zero to 20. Yeah. And again, this is never a way that I encourage my patients to think in like counting carbs or counting calories or anything like that, but I'd always rather people focus on nutrients, but when you're talking about alcohol, you can't focus on nutrients. Are we gonna get into the good stuff?
**Unknown:** Soon. So the most important thing is- I'm like holding back. ... to think about calories and carbs when you're talking about liquid calories.
**Unknown:** Mm-hmm. Because that's where it's going to get you. That's when it's gonna hit you the hardest around the waistline and around like in regard to your hangover. So- Yeah.
**Unknown:** And that's something, if you have a really terrible hangover- Yeah ... that is not always from the actual alcohol. Like, you know, the obviously alcohol is toxic to the liver, so it will create some residual effect. But the really nasty hangovers is the sugar crash.
**Unknown:** Yeah. So like your c- your sugar is so high through the duration of the night while you're drinking, and it crashes so low that you feel absolutely horrid in the morning. Yeah. So if you're drinking really junky wine or you're drinking a lot of these heavy wheat beers, your hangover will be quite different.
**Unknown:** Yeah. So the same way that you can break down the number of teaspoons that would be in a can of soda, you can do the same thing for alcoholAnd nobody thinks about that when they're like dri- even just drinking wine or, I mean, you might think about it if you're ordering a margarita or pina colada, that's a- Let's talk about what the alcohol's made of. Well, that's a- another thing, and that's something that I like to check in, um, one of our technologies, the BioScan sometimes. I'll scan alcohol on people, especially people that have a gluten sensitivity or like a wheat intolerance because beer is made from rye.
**Unknown:** Like, it's... You don't understand how many different types of grains are in the alcohol you're consuming. Mm-hmm. And the number of times I send out potato based vodkas to patients- Mm-hmm ...
**Unknown:** it's like, it's crazy because they don't understand that it's made from corn, and- The beloved Titos, everyone. Yeah. I know everybody thinks they're doing a good thing for themselves, but Titos is, it's a corn based vodka- Mm-hmm ... that is, uh, not necessarily deemed to be, uh, non-GMO.
**Unknown:** So you're primarily consuming a genetically modified corn based vodka, and if you're aware of what GMOs are or not, uh, but genetically modified types of foods and, and seed are made in a lab. Mm-hmm. So they are very foreign to our, um, our bodies. Our bodies actually consider them to be foreign invaders.
**Unknown:** They do... It does not look at it as, uh, digestible food. And then in addition to that is anything that is genetically modified is completely, um, covered in, uh, glyphosate, which is Roundup. Roundup.
**Unknown:** So that's the primary thing that you're using to kill the weeds in your yard. So there is a lot of issues, and I don't know if you know this, but, um, we have a distillery here in Asbury Park, and when I was there, you have, you do the little tour and everything, and I was asking about gin. So gin is supposed to be made from juniper, and uh, it's supposed to be one of the better options, as well as tequila is- Mm-hmm ... from agave.
**Unknown:** So those are supposed to be more plant derived, uh, types of liquors. And uh, he pretty much revealed to me that their specific gin, in addition to most gins, like 95% of them on the market, are actually not made from juniper at all. They're all made from genetically modified corn as well. And I was just like...
**Unknown:** I was so devastated. He was just like, kind of like an angry man about it. I didn't know that. I was just like- Wow ...
**Unknown:** okay, well that's lovely. So and then in addition, when we're dealing with wine, I, I told you about this. Yes. But one of the things that I was floored by is when I was in France...
**Unknown:** Uh, so for a period of time, I lived outside of Napa in California, and I was drinking wine, and I was learning all about it. Um, I really like got into that wine culture. Yeah. And I just got to a place that I was feeling physically so ill from drinking wine.
**Unknown:** Like one glass, like I would have a splitting headache, my stomach would be in knots. Mm-hmm. Like I just really felt terrible. So I- I would lose equilibrium.
**Unknown:** Like, it would actually cause me to like... And it's like, it makes you feel like you're drunk when you're not- Mm-hmm ... because it's just messing with you, but God- Yeah ... it just gets better.
**Unknown:** So I was big into wine, and then I just kind of completely got away from it, and then we went to France a couple of years ago, and in France, a lot of places, they serve wine especially, but wine and beer. There's not a lot... Well, at least where I was in Paris, there was not a lot of places carrying liquor. Mm-hmm.
**Unknown:** It wasn't a common thing that people were consuming. So, uh, so when I went to a place and the c- they, they were like, "We don't have anything else. We just have wine." And I was just like... And he was looking at me like, "What is wrong with you that you don't drink wine?" Must be American.
**Unknown:** And I was like, "All right, I'll have a glass of wine." So I had wine, and I was like, "Whoa, what is this?" Like, it was a completely different taste. It definitely made you feel different. Um, no hangover, none of that, and I thought it was so interesting. And uh, go figure, just like manifesting, I, uh, I had France 24 news on, and there was a segment on the news about agritech, which is technology used in agriculture.
**Unknown:** And there was a whole segment about how they were using artificial intelligence drones over the vineyards, and they were using a special technology to monitor for fungal invasion of the vines. And really what they were looking for was mold. And as soon as they would find, uh, the smallest traces of mold, they would go in, they would rip the crop out so it didn't spread- Mm-hmm ... and invade the entire vineyard.
**Unknown:** And this was so mind-blowing to me that fungal invasion of grapes was such a problem that they created a technology around it. Right. Right. And that really just got me thinking, and then I started to kind of explore, okay, what are the, are the...
**Unknown:** How are the practices different in the US? And not only are they not monitoring for fungus properly at most of the vineyards in the US, but in addition to that, they're also spraying tons and tons and tons of pesticides, including glyphosate, in the vineyards in the US as well. So pretty much the point of what we're saying is that you are getting a massive dose of, uh, pesticides as well as fungus, which is neurotoxic. Yep.
**Unknown:** And hence what you just said about- Yeah ... the equilibrium, um, or having a splitting headache or a migraine or vomiting. Mm-hmm. Vomiting can be from losing equilibrium as well.
**Unknown:** So these are all things to really keep in mind, is don't drink shitty wine. Yeah. Not just that, you're basically drinking a glass of moldy Roundup. Yeah.
**Unknown:** So when you start thinking about it- Great visual ... that way, it'll make you stop. But it's, it's like heartbreaking because my grandfather, I think this is so sweet, but he would buy me, every time he saw me, he'd bring me a bottle of Caymus. And so- Which is a- Which is a nice wine ...
**Unknown:** great wine. Yeah. So I would like, oh my God, I loved it so much. And so when I went to Napa- Mm-hmm ...
**Unknown:** I was like, I have to go to Caymus. I have to take a picture for my grandfather. Mm-hmm. And the day before, I had been at an organic biodynamic farm- Mm-hmm ...
**Unknown:** not knowing what that was. And for those of you who don't know, um, a brief overview is that they create their own ecosystem on the vineyard. And so they actually put rose bushes in between, in front of the rows of grapes. Mm-hmm.
**Unknown:** And if the rose bush starts to die, they know that there's a problem.With the vines. Mm-hmm. And so just n- before knowing what I know now about wine, that was mind-blowing, and I was only in Northern California. And so I went there and thought it was amazing, and then I go to Caymus and I'm like, "I'm here for my tour." Mm.
**Unknown:** And they're like, "You can sit on the patio." I was like, "What?" And so they don't allow you to view the vineyard at all. Hmm. And so you're sitting in this gorgeous garden, and you're drinking Caymus, and I sent my photo to my grandfather, and then I go to the bathroom, which is on a trailer in the back. Mm-hmm.
**Unknown:** And it literally looked like there were tumbleweeds blowing through the vineyard because it just looked completely dead. Hmm. And, like, that's what they're not showing you. And then I kind of started putting it all together about sulfites and sulfates and how that was in my wine, and I...
**Unknown:** That was all I knew about what was causing that shift in equilibrium for me. Mm-hmm. And so stepping away from that and moving into organic and biodynamic was a step in the right direction, but when you can get it from France and Italy- Mm-hmm ... it's kind of- It's kind of the standard.
**Unknown:** Yeah. I, I wouldn't say biodynamic, but leaning more towards that organic. Yeah. And obviously eliminating out the pesticides, herbicides, as well as the fungal issues, you know, their, the wine is really amazing quality.
**Unknown:** But when you're looking at the bottle of wine, y- if it says that it's French, you really wanna flip the bottle around and say, see if it was actually bottled in France because a lot of times it is- Mm ... the grapes are being sent to the US, and it's being bottled here. Yeah. Um, so just keeping an eye on the, uh, you know, the small print on the bottles is definitely huge.
**Unknown:** Yeah. Uh, and if you can have a nice glass of wine or a nice glass of champagne and feel pretty normal the next day- Right ... um, that's usually a sign that it's, it's good stuff, and it's not necessarily exposing you to a ton of toxins. Yeah.
**Unknown:** This is the same story as, like, you, like, we were saying, it's zero calories if you're doing some type of, you know, liquor. Yeah. But then if you... Like, I don't know, I think if you think of almost any drink, even t- tonic water, by the way, guys- Oh my God ...
**Unknown:** has so much sugar in it. So much. And sodium. Um, and sodium, but also most tonic water is high fructose corn syrup now.
**Unknown:** Yeah. So cr- uh, cranberry juice, high fructose corn syrup. Like, the, the, the, um, you get a, what is it, a cosmo. That, um- Ugh ...
**Unknown:** that lime syrup is pure chemicals. Yeah. You know, you get something with a maraschino cherry in it, that's pure chemicals. Ugh.
**Unknown:** You're just like ruining everyone's life. So you gotta just... Well, you've just gotta keep it simple. Yeah.
**Unknown:** You know, you really, really do. It's just get yourself a fresh lime and some seltzer or, or even ask for a fresh orange and seltzer. It's just trying to keep it super simple when it comes- Yeah ... to this stuff because there is just so much more crap in all of it than you even imagine.
**Unknown:** Yeah. I was even looking at, um, which I'll get to, but I was looking at the ingredients for a drink with bitters 'cause I'm gonna talk about non-alcoholic beverage options after- Mm-hmm ... that whole spiel. And almost every recipe I found with bitters included a different flavor of simple syrup.
**Unknown:** Mm-hmm. And simple syrup is sugar and dye. Yeah. It's just, it's, like, wild that we still need that for something to taste good.
**Unknown:** Yeah. And then al- drinking alcohol lowers your inhibitions, and before you know it, you're ordering one, two, three. Mm-hmm. And then you're going to the taco truck down the street- ...
**Unknown:** next to the bar and eating something you would never- Are you speaking from experience? No. And then you're eating something you would never normally eat. And you wake up the next morning feeling hungover, in pain, inflamed, and probably with a breakout.
**Unknown:** So- Yeah ... it's not worth it. But- Going off of all that, liquid calories hit your system so much harder and so much faster than anything you could possibly eat. So it ups the importance of pre-gaming your pre-game with healthy foods and especially healthy fats.
**Unknown:** So our next slide is ta- um, talking about the top foods to eat before you start drinking. Um, and this is, I think, especially imp- important this time of year because a lot of times we have these, like, um, you know, big events or big meals or big dinners. You're like, "I'm not gonna eat for the whole day." Yeah. So if you're the type of person that is say, saying or thinking that you don't have to eat for the whole day because you're so excited about the meal or it's so important or something like that- Mm, the party ...
**Unknown:** you're gonna get there, the party, you're gonna get there, and you're going to be hangry. You're gonna be angry. You're not gonna wanna talk to anyone, and you're going to go straight for the appetizers, which is, like, the kiss of death, I think, a lot of times because- Yeah, depending on where you are. Yeah.
**Unknown:** I mean, if you're- But you're gonna eat so fast- Right ... that you're gonna spike, and you're gonna crash your blood sugar. Crash. So it comes back to everything we've been talking about.
**Unknown:** So I think the top five things you could really load up on before you go to an event like this, especially if you haven't eaten for a whole day, though that's not something I'm advising, would be avocado, quinoa, beets, sweet potatoes, or nuts. And so- And even, like, a guacamole could be good. Right. So or, or you're bringing your own appetizer- Yeah ...
**Unknown:** that you know you're gonna eat, and it's guacamole with siete chips or something like that. And then I think that the healthy fats, the thing is, is that's going to allow you to kind of stabilize your blood sugar- Mm-hmm ... that would otherwise be incredibly unstable. Um- I don't wanna say it slows the absorption of the alcohol.
**Unknown:** It's not that the... It slows the absorption in the sense that you're not gonna get drunk really fast. Mm-hmm. But it's not, like, slowing the absorption in the sense that, like, you just have the alcohol floating around in your blood.
**Unknown:** It's more so just really helping your liver and your gallbladder metabolize it differently. Yeah. A lot of these foods also are high in electrolytes. Mm-hmm.
**Unknown:** Which is great for because drinking dehydrates your s- your system no matter what. So if you're kind of, again, pre-gaming with foods that are higher in electrolytes or if you could drink some electrolytes- Mm-hmm ... before you go out, that's definitely a great option. And by the way, guys, like, a really simple electrolyte is putting sea salt, a little sprinkle of it, in water.
**Unknown:** Mm-hmm. And that is gonna act as a, an electrolyte as well. Yeah. I would not advise iodized or, like, table salt at a restaurant.
**Unknown:** It's more so, like, your good quality sea salt-Um, so that's a good tip. Yeah, and super easy to, to do and come across. My grandmother actually keeps a little vial with her at all times. Really?
**Unknown:** With a piece of... Yeah. So that's an option. Um, and so this is my tip, our tip, something IWG is definitely, um, fully behind.
**Unknown:** It's that chlorella is one of the top super foods. And a lot of times I think there's confusion between spirulina and chlorella. Mm-hmm. And that's because spri- spirulina is particularly good for energy because it doesn't have a cell wall.
**Unknown:** Um, it takes very little time to digest, making it an instant source of vitamins and protein, whereas chlorella has one of the strongest cell walls in the entire plant kingdom. Mm-hmm. And it's an algae. So, um, it digests really slowly, which allows for the chlorophyll content to detoxify your body.
**Unknown:** Overall, it also has the ability to remove heavy metals, chemicals, toxins, all while boosting your immunity. It's pretty much good for anyone. Anyone and everything. And so one of our favorite chlorella brands here, um, that we'll talk a little bit more about, you did a podcast with them, right?
**Unknown:** Mm-hmm. That'll be... Is that, um, it's not a toxin that most people try to avoid, but it's also been found to promote the metabolism of alcohol in humans. And so there was a study performed with six subjects, found that, and it found that consuming chlorella before drinking alcohol reduced ethanol in the blood and breath, along with reducing acetaldehyde, uh, which is a contributing cause of hangovers.
**Unknown:** Yeah. The chlorella is amazing, but, um, um, but Energy Bits, uh, is the chlorella that we really enjoy, and it's because she has really done such a fantastic job at making sure that it is, uh, extremely pure. So she actually has her chlorella grown in a controlled environment in Taiwan. Um, so it is definitely extremely high quality from how it is being grown in its controlled environment.
**Unknown:** But secondary to that is she is using a very, uh, specific process using vibration and sound waves to break the cell wall to make it absorb better. Um, most of the patented process on breaking the cell wall actually is utilizing glass beads. But glass, for those of you that don't know, contains lead. So this is actually causing the chlorella to absorb lead.
**Unknown:** So most of the chlorella brands that are out there are contaminated with lead, and can be contaminated with other things if it is also not grown properly. So Energy Bits is the company that we have now started using because of the purity as well as the standards, uh, that she is using in the growing process. Uh, so that's definitely something to check out, um, get your hands on. That's, I just, like, can't get over that tidbit because every other type of chlorella is kind of done in the same way.
**Unknown:** But I just wanna say that cruciferous vegetables as well are also gonna help your liver detox. So while you might not wanna eat, like, a Brussels sprout salad- ... with your hangover, it's definitely, um, something you wanna incorporate, whether it can be, like, sautéed or steamed or any type of cruciferous vegetable. But also, if you're someone who is dry or if you're not drinking for whatever your reason may be, um, you can, bitters are a great addition to any type of mocktail.
**Unknown:** So when your digestion also needs a little support, bitters can facilitate stomach acid and act as a digestive aid. So while there are bitters that contain alcohol- Mm-hmm ... and while they're used as, like, a digestif, um, there are others that do not contain any alcohol, and this'll help with easing digestion, heartburn, nausea, cramping, bloating, gas, and they can actually be really delicious now. I think people are doing- Yeah ...
**Unknown:** a really good job with them. Yeah, I love bitters. Definitely be blue light glasses. That's what I've been wearing.
**Unknown:** I went without them for the whole weekend, and definitely had a low-grade headache- ... even today. This is Curious Elixirs Nonalcoholic Bitters. Energy Bits, like what we were just talking about.
**Unknown:** On the Glo- Go chlorella tablets. You can actually get them in, like, single serving packets- Mm-hmm ... which I think is amazing. It was something, one of my goals for IWG was to obviously have, uh, Dr.
**Unknown:** Nick and I's program, which is dealing with a little bit more elevated health cases. You know, we're working with people that have kind of been everywhere and haven't been able to get answers, and really leveraging all of our really amazing, unique testing. But we wanted to give, um, people an option that are looking, that feel like they're in pretty good health and they're just looking for a better version of primary care. Right.
**Unknown:** And that's likely, we say this all the time, because you've just grown accustomed to your new normal. Yeah. So you didn't live this way forever. You didn't always feel this way.
**Unknown:** We call it aging. We call it aging. We're just getting old. It's just what happens.
**Unknown:** When, like, one more, like, 28-year-old- It's supposed to be this way. 28-year-old, they're like, "I'm just getting old," and I'm like, "Oh, man. You're in big trouble when you're 50, then." Yeah, exactly. Um, for those of you that have been with us and you are long distance, just know that some of our really, really unique and customized testing that we do is actually done, uh, through a DNA sample.
**Unknown:** Um, you have DNA in your hair, so simply by sending us a hair sample, you can actually do, we can actually do, um, all of your testing from a distance while sourcing your blood work local to you. So that's a really cool thing, um, that we do, and it really makes our services accessible to people all over the world. But we thank you guys for being here, and we hope that you're able to walk away with some really, really great tools, and even just a different mindset of not feeling that you have to sacrifice yourself- Yes ... for tradition or for, you know, what Aunt Sylvia...
**Unknown:** I don't have an Aunt Sylvia. I need to state that for the record. But don't give in to people who make you feel like shit or food that makes you feel like shit. Yes.
**Unknown:** Um, and if you are looking for any more information, any awesome podcasts or other webinars, check out our website integrativewellnessgroup.com. All right, guys. If you are looking for better healthcare, you know where to find us. We thank you for being a listener and subscriber to Integrative Wellness Radio.
**Unknown:** If you're looking to learn more about Integrative Wellness Group, as well as Dr. Nick or Dr. Nicole, you can check out integrativewellnessgroup.com. All night, no sleep.
**Unknown:** 'Cause I feel like I'm always dreaming. Wide awake, that's okay.
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Integrative You Radio is a root cause medicine and integrative medicine podcast hosted by Dr. Nicole Rivera and Dr. Nick Carruthers — two integrative doctors who build personalized wellness protocols from your DNA, minerals, hormones, gut, and nervous system rather than from a population template. Looking for an integrative doctor who reads your labs together instead of in isolation? This is the show.
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