Diet, Exercise and Mental Health by Pamela Popper, N.D.



aha alright there's some of you who know me know that I'm technically incompetent so it's not unusual for these kinds of things to happen and because I don't know how anything works you know in fact I'm one of those people at the office when something goes wrong they tell me to just step away from the computer actually you could go home for a while and come back you know don't touch anything so thank you for being patient with my technical challenges so I am Pam Halpert from Columbus Ohio founder and executive director of wellness Spartan health and we specialize in informed medical decision making and what that means is knowing the risks and benefits about the things that you're intending to do or contemplating doing in health care that's diet supplements drugs screening tests procedures and knowing those risks and benefits before you decide to act and if people would do that if they would buy health care the why they the way that they buy cars and houses and blenders and washing machines and college education for their kids and retirement accounts we could clean up the healthcare crisis by five o'clock today because if people actually looked at the information if they consider the evidence before they took action probably two thirds of health care would go away most of the food companies would be out of business and we wouldn't have to hear about the Paleo and the keto diet every day on Facebook and Twitter and social media right so unfortunately people don't do that right now because they don't know that they're supposed to how many of you at one time and maybe sometimes we're going through this process right now but how many of you at some point in time thought that your doctor knew best anybody did what your doctor said right and you probably have friends who still feel that way that the doctor who's head of the department at the local University Medical Center certainly knows what he or she is talking about in following his or her direction is the best thing to do and that's how people get hurt so stop looking for nutritional gurus medical gurus start learning how to look at information and filter it for yourself so my talk today is on diet exercise and he'll and I'll start by telling you a little bit about my inspiration so many years ago I realize I've always been very careful about scope of practice and what I know about what I don't know about and when people would bring up depression or anxiety or I noticed that they were taking drugs like prozac or xanax I really didn't talk about it very much I didn't think it was my area of expertise and once in a while somebody would ask me like I'm really feeling depressed what should I do and I would refer them I'd say look in your insurance guide you know they'll have a psychologist or a psychiatrist you can go and see and I really don't realize how dangerous that advice was at the time but one day when I was running and by the way I love running and it's when I get all my great ideas and if my names go out we have to close the company I think but I was out running one day and I had this Epiphany it's like nobody who's depressed or anxious or whatever's going on with him they just don't seem to get better years of therapy years of drugs I never knew anybody who was coming off of their drugs only going on drugs and so I thought to myself what if the mental health business was like the cardiology business it's like the endocrinology business is like all the other branches of health care where there's something out there that works like you could actually fix this problem the way that you can fix clogged arteries and blood glucose dysregulation and some of the other things that you've heard a lot about at this conference so I started looking into it and I found out that there were really good therapists out there who helped restore people back to psychological well-being and mental function they didn't prescribe drugs people actually got meaningfully better in a short period of time and I found a therapist locally I did a lot of searching to find this guy and I said we had a meeting and we were on the same page on this issue and many other things and so I gave him my books to read and myself and he said listen if you want to learn about what I do you should read Peter Bregenz books I never heard of Peter Breggin so I've bought Peter to Bregenz books Peter Breggin is gonna you're gonna hear from him today is in the front row and I started reading them when I was just a sounded absolutely astounded first of all I've been telling the truth for long time about health care and as you have heard throughout this conference there are a lot of consequences to being a truth teller apparently that's a bad thing to do in some people's eyes but but dr. breagan like me has taken great risks to tell the truth about psychiatric drugs he's a psychiatrist who's been in practice for over 50 years and has never started a patient on psychiatric drugs but instead does this incredible thing called talking to them who knew you could talk to people and help them get better you could show that you care and guide them through a process of finding out that they could make a better life for themselves that sounds like a whole lot better idea than drugging so one day I got my courage up and I called dr. Bregenz house and I got his lovely wife ginger who agreed that dr. breagan should speak at a conference and he did came to 2012 and over time we became very good friends and decided that our work was very compatible and that we should be offering mental health programs that well as foreign health and so that was the beginning of really taking a deep dive into this topic of mental health and psychological health and what's really going on with people and and that sort of thing so without we'll go on ahead and get started the first thing is if we're going to apply the the informed decision-making model to mental health the first thing I need to tell you is there are no studies showing that there's a chemical imbalance in the brain that causes any psychological disorder and I'm only going to cover a couple of foundational things because I have to make something really clear to you before I start talking about diet and exercise there's no way to measure neurotransmitters in the brain like serotonin in fact the studies that have shown that there is a neurotransmitter deficiency have been done on animals who appear depressed and I've always wondered how you look at a rat and determined that the rat is depressed but anyway people claim to be able to do this and they find that the serotonin levels are low but you can't do that to humans and according to a psychiatrist in the UK's is indeed no abnormality of serotonin and depression has ever been demonstrated so fortunately there are some psychiatrists who've always spoken out about this issue dr. bragging there was some psychiatrists who are starting to try to come clean with this issue that we've drugged about 25% of the population in the United States without reason and dr. Ronald pies is a psychiatrist at Tufts University and former editor of psychiatric trim' says in truth the chemical imbalance notion was always kind of an urban legend never a theory seriously propounded by well-informed psychiatrists he actually said this on an NPR interview well an urban legend that resulted in 25 percent of the country being drugged that's pretty astounding when you think about it well when pressed further he goes on to say my impression is that most psychiatrists who use this expression feel uncomfortable and a little embarrassed when they do so it's kind of a bumper sticker phrase that saves time and allows the physician to write out that prescription while feeling that the patient has been educated that's interesting and then he went on to say a little later it was a little white lie I think it was a gender miss white lie you know that's my opinion about it so what psychiatrists have told Americans is that the drugging of people in the United States has led to better outcomes but one in six adults right now in the United States reports taking at least one psychiatric drug eighty four point three percent of the people used them long-term and they were never designed for long-term use an analysis of 522 trials involving 21 antidepressant drugs with 116 thousand plus patients showed that the drugs were barely better than placebo and so the public's been told that all this would make things better by 850 adults in 250 children who take these drugs are placed on youth disability every day in the United States that doesn't sound like things are getting better to me disease mongering is the is the process of expanding the definition of disease so that you can treat more people and this goes on in every branch of medicine and psychology and psychiatry are no different so the Diagnostic and Statistical Manual has grown from 30 diseases to almost 300 and some of the recent diseases that were added or caffeine withdrawal you certainly need to be drugged for that so central sleep apnea hoarding disorder newer cognitive disorder PMS restless leg syndrome and social communication disorder I'm really interested in that one what is how exactly do you define social communication disorder and so my point in all of this is that these are not biological disease shyness is now a disease grief is a disease almost any symptom that somebody has is a disease and so this results in a 50% chance that if you say the right thing to the right doctor you could be a diagnosed as having a mental disorder and placed on drugs not good doctors and all medical specialties of prescribing the drugs is not just psychiatrists and many patients aren't depressed or anxious they're malnourished dehydrated and sedentary and the symptoms are similar to depression so you take short visits with family practice doctors and OB gins and others who people see and here's the conversation I think as it happens and so some research to document what I'm saying is the doctor says how are you doing the patient says not so good you know I'm getting divorced and I'm having to move and the kids aren't doing so well it's a very stressful time I'm having trouble sleeping and it all starts to sound like depression all right so here's some Prozac but actually if you don't eat well and you're hypoglycemic and you're dehydrated and you're overweight and you eat terrible food that can cause exactly those same symptoms you know I don't feel like doing anything I'm having trouble sleeping at night I don't have any energy and some of these symptoms start to sound the same as depression so I'm convinced that one of the things that's happened is that doctors who've been trained to look for depression there was just an article in the American Academy of Pediatrics Journal teaching pediatricians that they need to be more mindful of identifying depressed children and adolescents so that they can be drugged okay so doctors are being told you should look out for this mental illness is an epidemic watch out for this and your patients so that you can take care of them and keep them from going downhill so what happens is medications prescribed for people who are just having everyday stress or who are just you know just dehydrated sedentary overweight needing terrible food almost every negative thought emotion that people have is considered pathology requiring treatment the standard of care is drugs and this ignores the thought that the diet and exercise and physical health could have something to do with mental health but but I want to be crystal clear and one of the reasons I wanted to give you this background is that I don't want anybody to misconstrue the things tell you as saying that mental health or mental health issues or psychological issues are biological in nature they're not what I'm telling you is that the way that you take care of yourself in your state of health can contribute to your state of not your mental state and your psychological state and that you can make things better not only by getting the right therapy about by taking care of yourself one of the problems is drugs are easy to prescribe not very easy to deeper scribe and it's very difficult for people to live draw from them so you'll hear more about this from dr. breagan but the brain adapts to the drugs it starts to function differently withdrawal produces dangerous sometimes symptoms the brain can be very slow to damp to recover from the damage from the drugs judgment and self-control can be impaired severe depression mania psychosis can result and the original person or the original problem for which the person was drugged comes back with a vengeance in many instances because it hasn't been dealt with while the person has been drugged so many prescribers don't know how dangerous the drugs are they don't know how to take people off the drugs it's easier to find people to subscribe and then D prescribe withdrawal is complicated a team approach works best you're going to hear about all of this from dr. breagan building a strong body through diet and lifestyle change can lessen the effects of withdrawal it doesn't take away the effects of withdrawal and it's not a solution for people who are clinically depressed clinically anxious it just makes it easier and there's a significant body of evidence showing that diet and exercise contribute to mental health so when I started looking in the medical literature I was hoping I could find a little bit of documentation for what I'm telling you because I've seen this in my own practice where people say you know that there they come in they're eating a terrible diet they're dehydrated they're overweight on their sedentary and they start exercising they lose weight they eat better and they say I feel better I have more energy I'm doing a lot more things than I used to I don't go home and just lay on the couch I feel like going to the gym and going out with friends and and so you see their mood change alright and so I've seen this in my own practice so I was hoping I would be able to find something that would would document this in the medical literature and it was astounding what I was able to find in fact the historical perspective this goes back several centuries liquid farebox said what what one is what one eats we are what we eat the use of food to address psychological disorders dates back thousands of years Ayurvedic medicine historically has used plant foods and herbs to regulate mood and psychological treatments it included medical medicinal plants like pepper of Larry and turmeric curcumin pomegranate cinnamon sandalwood garlic radish Indian snake root was used to treat insanity this goes back thousands of years you know sometimes we've known what the answer is for a long time we just have chosen not to act on it today in fact there are lower rates of depression anxiety and psychosis and populations of people who eat more of a plant-based diet you sure have been hearing a lot about the benefits of the plant-based diet when it applies to diabetes cancer heart disease and autoimmune diseases and that sort of thing but we see the same effect here so I'm going to show you some studies and I had to I had to pick a few in other words the this part of a course that we teach which I'll tell you about later there's eight hours of lectures so I'm always speaking in front of this group trying to condense you know 12 hours into one or eight hours of the one and that's sort of what this is here but I'll show you just a few studies and I and I think in some cases I'll read the study conclusions because they're pretty profound and worth repeating to you verbatim so a study of a thousand and forty six women between the ages of 20 and 93 showed that women eating a traditional diet of vegetables fruit fish and whole grains had lower risk of major major depression just me and anxiety the risk increased for women who ate more of a western-style diet with fried foods refined grains sugar and beer a study of over 3,400 middle-aged people regarding diet depression whole food diet for its vegetables and fish processed food diet was refined grains high-fat sweet desserts processed meat high-fat dairy participants in the highest quintile of eating Whole Foods had a much lower risk of depression data from prospective cohort study of 4215 United Kingdom's civil servants concluded poor diet as a risk factor for depression in women the healthier that the diet the lower the risk of depression and I'll show you some mechanisms of action for this that will make it a little more clear over 1,100 adults 30s 32 64 years of age with low education and income levels diet quality significantly was associated with the risk of depression now one thing that I'll mention to you I think it's really important is that when we start talking about diet and any disease and I don't even consider I don't even like to talk about mental illness I don't think there's any such thing I think people have difficulty with everyday life so I hate to use those kinds of terms but when you're talking about diet and any disease everybody is looking for a food or a nutrient so if I take vitamin C will it make me better if I take high-dose nice and B vitamins you know whatever the condition happens to be but I will tell you from scouring the medical literature you are hard pressed to find a dietary supplement a single nutrient or a single food that improves mood what you find is that people who eat in a particular way a pattern have better health so those are the studies I'm sharing with you and when I taught this class the last time one of the assignments that the students had and I'm kind of funny about the way I give assignments and I probably shouldn't say this on tape because the next group will know but I phrased the assignment to to make people think that they're supposed to come up with benefits so I assigned to you I want you to come up with I want you to do some research and write a paper on the benefits of these supplements for mental health and so what some of them even wrote to me and said is this a trick question because I can't find any benefits I said well just do the assignment and then you report what you find you know how this works and so they all come to class and they're a little bit you know confused about this we mean it's a teleconference class and they turned in their papers and the first student says frankly I don't think I understood the assignment right because you told us to find benefits and I couldn't find any benefits I said well that was the assignment okay so you you found out exactly what I wanted you to find out I just didn't want you to start with conference with some kind of bias so look for information refuting the claim I wanted you to look for information confirming the claim and then tell me what was really there so that's why all these studies are based on dietary pattern because that's where we really see a difference a study of a ninth of 97 adults with knew two disorders there was a consistent association between more new treant dense diets and better mental health where's the nutrient density and the diet gonna come from it's gonna come from plant foods there's no nutrient density and toaster pastries right pretzels that's kind of thing this and I'm going to read this quote I said sometimes the quote is worth reading for the article this detailed analysis analysis and a clinically diagnosed sample was consistent with prior epidemiological surveys revealing an association between higher levels of nutrient intakes and better mental health alright diabetes and depression are common comorbid conditions and you I can understand that it's kind of depressing being a diabetic a diet with more vegetables leafy greens fruit cooked whole grain and whole grain bread protective against depression and type 2 diabetes and by the way while you're getting rid of your depression associated with diabetes you can get rid of your diabetes too alright so that's one of the things that I like about talking about diet is the breadth of the effect in medicine usually the treatment that you get is very specific for the particular thing that the doctor is seeing you for and one of the problems we have in medicine is so fragmented have you noticed that like you go to lots of different doctors for a lot of everybody specializes in a body part and they're prescribing a specific treatment for that body part that they're in charge of your brain your pancreas your live or whatever well when you talk about diet the breadth of the effect is really worth talking about because you solve one problem you solve a whole lot of others and you prevent a whole lot of bad stuff from happening to so much better approach and also less expensive than all this medicine a study of over 3,800 Iranians between the ages of 20 and 55 lacto-vegetarian diet was associated with a lower risk of depression people in the top quintile of the healthier diet had decreased risk of anxiety as compared to the bottom quintile the traditional diet of lots of fat lots of meat was associated with an increased risk of depression the worse the diet the worse the risk of anxiety okay so again we're not talking about neurotransmitters in the brain we're actually talking about people feeling better when they eat that or is that hard for people to understand has anybody here changed to an optimal diet and said this is the worst I've ever felt in my life broccoli rice sweet potatoes and salads really make you sick okay people don't feel they feel more energy they feel better right and I love this again a quote recommendation to increase the intake of fruits citrus fruits vegetables tomato and low-fat dairy products introduced the intakes of snacks high-fat dairy chocolate carbonated drinks sweets and desserts might be associated with lower chance of psychological disorders okay so if you don't want to be depressed and anxious and psychotic I don't think you can eat your way there but I think it can help you get there I think eating better can help you to remain mentally healthy a study of 138 Seventh day Adventists men and women vegetarians had significantly less negative emotions than omnivores now this is interesting because vegetarians consume less APA DHA and omega-3 fatty acid and arachidonic acid of omnivores it doesn't matter and this is a gun of quote worth looking at these results challenge what is known about the link between dietary fats and brain function and suggests an unrecognized benefit of vegetarian diets which are naturally low in the long-chain omega-3 fatty acids so when I going back to the assignment that I gave the students look into omega-3 fatty acids and find a benefit you tell us the benefits of taking those for mental health couldn't find any because as it turns out what you're eating in the food is more important than that single nutrient being taken in high doses right so when we focus on the dietary pattern you get a much better result thirty-nine omnivores randomly assigned to three diets the control diet just kept on eating meat fish and poultry the diet including fish three to four times a week and avoiding the meat and poultry and then vegetarian style avoid at all the conclusion restricting meat fish and poultry improve moods the most not surprising those randomly assigned to the vegetarian diet who were most anxious at the beginning scored lowest for anxiety in two weeks same with fatigue the most tired at the beginning got better so the people who are in the worst trouble have the most benefit from the diet okay which is interesting because what you would probably intuitively might think is that the people who were in the most trouble oh they're in such bad shape it probably wouldn't make any difference if they've changed their diet not true it really does make a difference the author authors noted that a high intake of arachidonic acid which is concentrated in animal foods houses changes in the brain that can negatively affect mood one of those changes is inflammation vaca donek acid and animal food increases the production of series two prostaglandins which are inflammatory study in Puerto Rico including 80 80 80 patients two groups vegetarian non-vegetarian not surprisingly after what I've been telling you anxiety and depression reported in the non vegetarian group eighteen week randomized controlled trial with 292 participants the vegan diet resulted an improvement in depression anxiety and productivity a study of vegetarians vegans and omnivores again I'll quote increasing restriction of animal foods conversion from vegetarian – vegan is associated with improved mood now let me tell you why this is very important when you see a dose-dependent effect this is very interesting it tells you there's really something going on here so you convert from being an omnivore to a vegetarian and it gets better and then you convert from a vegetarian to a vegan and it gets better it tells you the more plants you eat the better your mental health that's a very very strong that increases the strength of the of the finding quite a bit same thing is true with adolescents subjects with poor dietary pattern develop more emotional and behavioural problems and this is important because we have an epidemic of children you have psychological disorders and we have an epidemic of children who don't eat well in fact we live in westernized countries we have this new thing going on I don't understand it at all it's called kid food right I don't understand kid food in a lot of other societies when kids get weaned they just eat food they the same food it's the rest of the family and now we have kid food and a kid food is disastrous like macaroni and cheese if there's a kid menu in the restaurants and now we have adults who grew up on kid food who are convinced that they should give kid food to their kids so we're going through generations of people way too eating habits get progressively worse because of the history of the parents subjects with good diet at baseline had fewer psychiatric problems but if the diet took a nosedive for the worst then the problems begin alright so a healthy diet is defined as consuming this is what the authors of the study said fruits and vegetables and avoiding junk food well I think most of America's youth would be a whole lot better off and a queue that all countries would be better off if they ate a lot more fruits and vegetables and a lot less junk food data from almost 3000 ethnically diverse adolescents showed a clear connection between diet and mental health adolescents eating unhealthy diets the highest quintile of process and junk food less fruits and vegetables more than two times more likely to have psychological problems than those eating a healthy diet case control study of 849 girls adolescent girls assumption of ramen noodles hamburger pizza fried food this is what kids live on and other processed foods associated with it increased incidence of of depression on the other hand green vegetables fruit higher intake of fiber associated with decreased risk of depression and we could go on but do you get the idea the same research has been presented and done in China and by the way this is another important thing that I look for when I'm doing research is that I don't want to see a study showing something I want to see research that's been replicated in different parts of the world different research groups using different methodology and come up with the same conclusion so we're doing research in Iran we're doing research in China and North America in Australia and everybody's coming to the same conclusion what you eat has a lot to do with your psychological state so we shouldn't be ignoring this another study of adolescents and New Zealand same thing eating a better diet better emotional health another study of 23,000 women and their children women who eat well during pregnancy their children have better mental health after delivery women who eat better their children have better mental health not hard to imagine so the bottom line is that and we could go on like I said this this just part of this could go on for the rest of the opportunity after a certain point in time it becomes a bit repetitive when you eat fruits and vegetables and flat foods you feel better and when you don't you feel worse so we can we go on to the next topic I guess at this point in time alright so now I want to talk very quickly about the gut microbiome which is related to your diet and mental health so I teach this this is I'm going to put this into three or four slides this is a 14 hour of course I teach on the microbiome we're going to condense into very short information here so just to give you some foundational knowledge and I know dr. Goldhamer talked about this too there are a hundred thousand more times more microbes in one human got that people on the earth this is a very big colony all right 100 trillion cells total it means the only 10% of our cells are human and the rest are renters renting space from us in the gut these bacteria performs certain functions from us there are a thousand species containing seven million genes 360 genes for every one human gene so I want to impress upon you the importance the size of this population humans and microbes depend on each other for survival we get more from the microbes than they get from us they got microbiome right now as part of every medical specialty I don't think I discuss any diseases where it's not at least brought up for discussion including and I don't like to even call it a disease but psychological disorders so how do you get your microbiome well we got some of it in the placenta there about 300 different species there vaginal birth babies born vaginally acquire bacteria in the birth canal and then breast feeding and so already you can see we have some problems people increasing number of people born by cesarean birth we have the highest birth rate in the United States of cesarean birth in the world and while sometimes that's necessary it's overused and then a lot of formula-feeding rather than breastfeeding and then diet which I'll get to in a minute so microbes talk to each other and the microbes talk to the brain they've got microbes influence our emotions our pain sensitivity our social interactions decision-making they generate and send signals to the brain and they can reinforce and prolong our emotional state the connection is hardwired by the way through the vagus nerve and then it also involves molecules traveling through the bloodstream and the god has its own nervous system it's called the enteric nervous system ENS or second brain which is made up of between 50 and 100 million nerve cells all right so feelings of anger and threat and fear override and divert the ENS from its routine stress hormones like cortisol release nerve signals are sent to the EMS ENS that inhibit function the behavior of the microbes is altered it's influenced by bad things like traffic and stress and it's influenced by good things like hugs and sharing in the old friends dysbiosis and inflammation in the gut are linked to psychological issues including anxiety and depression and functions are affected like your digestion can stop stomach doesn't empty properly have diarrhea or you vomit there are a number there the number of endocrine cells in the gut are more than the total of all endocrine cells throughout the rest of the body and if you spread them all out it's bigger than a basketball court the signals are sent to the brain things that you're familiar with fullness nausea discomfort and then we also get signals from the brain we call them gut responses and I want you to consider this for a minute how much language we have that talks about the gut any motions has anybody ever said this I have a gut feeling about this anybody said that was a gut wrenching experience right how about I'm all choked up butterflies in my stomach alright so the reason why our language is filled with those kinds of statements is there's such a relationship between the gut and some of the feelings that we have so the God is the largest storage depot for serotonin it's used to regulate normal gut function sleep appetite pain sensitivity and mood so people always think about serotonin because you've heard so much about it as serotonin in the brain and mood but serotonin is a hormone that does a lot of other things for your body and it's produced by the anterior cream effin cells in the gut so it functions as a hormone and then also functions as a neurotransmitter as well SSRIs drugs like prozac are used to treat depression and some of the side effects of those drugs include nausea and diarrhea so it's interesting that drugs that are targeted to treat depression have such an effect on the gut serotonin release affects emotions and feelings and here's something that's interesting food moving through the system stimulates the enteric chromaffin cells to produce serotonin so first of all that's why people can feel better after eating that's one reason it's another reason why people feel better after adopting a plant-based diet because first of all it's a moving experience have you all had that all right but the second thing is that five removes food through the system more quickly which means that you have to eat more frequently you know when people eat like really high-fat high-protein lunch they can go for six hours without eating again if you eat something really high fiber high carbohydrate you eat lunch at noon and by about 3:30 you're probably ready for something to eat again so there was a going back to what I said earlier where I'm not talking about clinical depression I'm just talking about people who who will say often and changing their diet something I didn't expect is how much happier I feel I really feel better on this diet so there's a biological reason for that so the gut microbiome and psychological issues I think it's interesting to in 1933 they were writing about this so a psychiatrist by the name of Joseph Coleman wrote it is far from our mind to conceive at all mental conditions have the same ideological factor but we feel justified and recognizing the assistance of cases of mental disorders which have a basis a basic ideological factor a toxic condition arising in the gastrointestinal tract so we knew that in 1933 probably knew it before then we just don't talk about this stuff because it's a lot more profitable to sell drugs to people it's a lot more profitable to be a psychiatrist who prescribed drugs to people because then you don't have to take time to talk to them right so lots of things happen you'll hear more about that from dr. breagan so negative changes to the microbiome or commoning conditions associated with a higher incidence of depression like IBS chronic fatigue obesity and type 1 and type 2 diabetes so here are just a few studies some on animals some on people germ-free animals bred for research have significant alterations in brain development especially the parts of the brain involving emotional regulation transplanting fecal pellets from an extravert mouse turns an introvert mouse into an extrovert alright microbes from obese mites can turn lean mice and Overeaters interaction between the brain and the gut can either promote optimal health or destroy health or make people vulnerable to many diseases and reinforce negative emotions intestinal permeability is a common finding among kids family members who have autistic family members all right so we see this very close connection between the gut and the brain and emotions and emotional regulation doesn't mean that you have a chemical imbalance in the brain doesn't mean that you don't need therapy it means that if you eat better and get good therapy you're probably going to get better faster and I think this is really interesting we prescribe a lot of antibiotics it's the antibiotics are tremendously over prescribed and we have a lot of problems resulting from this including antibiotic resistant bacteria infections like MRSA and c-diff which used to only happen in the hospital and now we see them in community settings well the development of all kinds of problems follow an antibiotic regimen one of those problems is destruction of the gut microbiome we're increasingly using broad-spectrum antibiotics and the problem is that their indiscriminate bacterial killers so anyway it's interesting an analysis of an alle sebacean records showed that people with serious mental disorders who were hospitalized for mania we're more likely to be taking antibiotics for infection and people hospitalized without psychological problems many studies have shown that taking antibiotics can lead to psychiatric and behavioral problems and in addition to the the destruction of what's called the commensal bacteria that got microbiome living in your gut the bacteria living in your guy it may be due to damage to the mitochondria as well so review of studies looking at a connection between vegan diets gut bacteria and inflammation the vegan diets had the best effect and so if you've screwed up your gut microbiome and that and that is part of your problem and it can be part of your problem if you have diabetes inflammatory bowel disease autoimmune disease allergies asthma and depression and anxiety changing your diet is it can really have a profound effect and I just picked one study and I'll read you the conclusion because I think it's important I could show you 200 like this the vegan gut profile appears to be unique in several characteristics including a reduced abundance of path of ions and a greater abundance of protective species vegans also appear to lock the intestinal microbiota by Auto for converting dietary old carnitine into the pro a thorough static TMAO reduce levels of inflammation may be the key feature in linking the vegan gut microbiota to protective health benefits and so it doesn't get much more clearer than that the vegan diet is best for your gut microbiome and a healthy gut microbiome is good for your psychological state probiotics and mouse experiments probiotics were shown to lower anxiety levels particularly lactobacillus was one of the primary bacteria that you want to start taking when you're restoring your gut when stress tests were administered the mice given the bacteria we're willing to venture out into open spaces more than controls more likely to struggle instead of give up one sports to swim in fact the effect of probiotics was similar to the effect of antidepressant drugs when they were given to mice I think it's a whole lot safer to take probiotics than antidepressant drugs john Kryon who's an Irish psychiatrist did some rat studies using Bifidobacterium gave it to rats reduced their depression and anxiety as much as lexapro and you can see here the list of references other studies have confirmed that the probiotics are as effective as lexapro IBS patients twice as many patients taking a probiotic reported improvements in depressive symptoms as controls taking a placebo a double-blind placebo-controlled studies showed that 30-day supplementation with lactobacillus and bifidobacteria lowered psychological distress and depression and decreased anger and hostility so some good reasons to take probiotics and again we could we could go on and on I could show you slide up to slide after slide after slide and it starts to become repetitious the take-home point is that taking probiotics is good for your gut a review of ten studies included the concluded that daily probiotic supplementation can improve mood anxiety and cognitive symptoms and people with major depression the most significant effect was on anxiety and researchers concluded that this might be a good idea because of the limitations on drugs including limited efficacy and safety issues and you'll hear more about that later there are some significant safety issues so again not reading more studies to you but same thing randomized double-blind placebo-controlled trial in patients with CFS chronic fatigue reduced their depression five studies taking probiotics regalton significant reduction in depression and reduction and risk of depression so where are we right now adopt an optimal plant-based diet take a daily probiotic does that sound easier than taking lexapro and Prozac XANA how many people think that's a better idea okay again not a substitute for therapy to resolve the thinking disorders and the problems that you have to resolve in everyday life that's why good therapists are really worth seeking out but if you're going to therapy and you're shaping up your body you're probably going to get more out of it there you know really when you think about it it's kind of another level you know when I was talking about individual nutrients and foods dietary pattern okay so how about dietary pattern probiotics therapy and now we'll talk about exercise do all of it most people who get better do a lot of things to make their health better a lot of things you don't really see many case reports and the medical literature saying a person who is depressed overweight diabetic how to banged-up knee and migraine headaches took omega-3 fatty acids and it all went away okay I've never read a report like that you've never met anybody like that people do multiple things to improve their health and that's what I'm suggesting here alright so exercise in mental health and I never miss an excuse to promote exercise because it's the hardest thing we have to get people to do I mean people have unbelievable excuses for not exercising and what do you think the most common one is I don't how many time and I used to be a lot nicer about this but now I just tell people well you know what the reason I exercise everyday I have nothing to do nothing I sit on the couch I eat bonbons and watch TV and the exercise is such a welcome reprieve from the sitting and doing nothing and they go oh doctor Pam you're so funny yes indeed but but seriously you do have time to do it and it's important to do it being sedentary creates all kinds of Chris factors not just for being depressed or anxious but everything else you don't want to have happen in in terms of your health so research shows that inactivity is associated with the development of psychological disorders increased physical activity is associated with a lower risk of developing psychological disorder now one thing that we could ask is does being sedentary contribute to depression does depression cause people to become sedentary I think it actually goes both ways but the product that the issue is the matter how you got there if you're depressed starting to move around more is going to make a difference for you so Robert Brown and his colleagues at the University of Virginia took 561 volunteer students they they chose to exercise or not and then they chose how much exercise they were going to engage in the active groups all have reduced depression scores students with the highest depression scores who choose chose to exercise five times a week had twice as much improvement in depression so again we see the same phenomenon that we saw with food the in a dose-dependent manner you do more you get more benefit the worse off you are the bigger the benefit you get so one question it got asked in one of the panel discussions or somebody asked it to me you know is there ever a time when when it's it's just too late I'm so far gone why bother there is never a time when it's too late or you're too old or you're too far gone it always makes a difference and I've seen people in their 70s and 80s who have started to eat well exercise get hydrated and get good therapy and they start to open up and live life and and enjoy the remaining that they extend the years they have on the planet and they enjoy all of them a whole lot more so it's never too late 30 community-dwelling moderately depressed adults randomly assigned to exercise social support or waitlist control the exercise intervention boy it wasn't anything really big you guys walking 20 to 40 minutes three times a week for six weeks it was the most effective thing for relieving depression participants randomized exercising on a cycle for 30 minutes four times a week exercise or control exercise reduced resulted in clear reduction and depression compared to controls it was sustained at three months of follow-up now I want to ask a question just to you know take a survey at the audience how many of you started exercising after a long time of being sedentary okay how many of you hated it in the beginning and then you stuck with it at some point in time you turn the corner and this starts to feel good I actually feel better when I do it right that was me I sat for the first 20 years of my adult life which turned out to actually not be a very good plan and then you know I started working out I hated it because everything hurt all the time and I was no good at it nobody likes to do something no good at but eventually you turn the corner and you get to the place where and how many of you feel this way I feel worse when I don't exercise if I don't move for a few days it's like oh my gosh I got to get to the gym I got to go out and run I need to go to yoga tonight I got to do something that will that will cause me to to feel better right so anyway we're really not talking about anything far here and we're not talking about anything that most of you haven't experienced at some point in time just 30 minutes of treadmill walking for 10 days resulted in statistically significant reduction of depression on handi scores depressed adults who engaged in 12 weeks of training versus controls the training group had greater reductions in depression anxiety than in the controls and the gains were maintained through 12 months of follow-up and that's what's so significant about this is once you change your diet if you stick with it once you change your exercise patterns and really start moving and you stick with it it keeps getting better and better and better you don't have relapses from diet and exercise well unless you quit doing it then you have a relapse but if you stick with it resistance training weight lifting has been shown to reduce the symptoms of depression a study comparing running and weight lifting versus control both types of exercise reduced depression both groups maintain gains that follow up the controls got worse so people start out in the same shape the exercises get better the people who sit still get worse running is shown to be as effective as psychotherapy and relieving depression I subscribed to a magazine called runner's roll because I'm a runner and one of the things I like about that magazine is the inspirational stories of people who've taken up running and what happens to them and some of the most inspirational stories are people particularly since this is such a big issue right now who are opiate they become addicted to opiates or heroin or something like that and they all talk about how much better running has made them and I think the first thing is if you're if you're running and you're doing marathons or you're working out at a gym or whatever you're hanging around with people who value health there's some value in that just the company you keep does have a lot to do with this but but the other thing is when you run and exercise your brain makes something called brain-derived neurotropic factor and you're wiring new pathways in your brain literally rewiring your brain as a result of the activity that you're engaging in 156 depressed adults randomly assigned to exercise medication or both for 16 weeks medication worked more quickly but at 16 weeks there was no difference between the groups and we see this because the drug trials are so short a lot of times it looks like drugs are really effective but if you follow people for a long enough period of time lifestyle changes work a whole lot better in the long term than the drugs do and therapy works a lot better too ten month follow up the exercise group had significantly lower rates of depression and medication or combination groups analysis of 30 studies showed the most important factor in efficacy of exercise for depression was the length of the exercise program the longer you do it the better things get equally effective for men and women all ages and for people who are severely depressed again the worse off you are the more benefit you actually gain from all of this exercise has been proven for both anxiety and panic disorder to be helpful study of 24 people with severe anxiety randomly assigned to aerobic exercise sessions or no exercise control subjects in the aerobic exercise group had significantly less anxiety after exercise no change in the controls and many times when people are withdrawing from psych drugs or their anxious going out for run are going to go the clock can can lower their anxiety levels again not a substitute for a good therapy an adjuvant to good therapy so you give people more tools for helping themselves feel better review of 31 articles showed that regular aerobic exercise improved anxiety and panic disorder regular exercise lowers level of neuroticism anxiety and depression I mean I know this about myself you know it's kind of interesting our office is a really busy place and sometimes I'll be thinking should I go to yoga in the morning you know when everything is so busy you know my staff says you should go I'll say well you know we're really busy they go no you go we got that okay and you know why because they know I will be so much easier to deal with if I go to yoga or I go to the gym so nobody in my office ever suggests that I miss a morning workout or yoga class to do work because they know that it's better if I do that I'm calmer I listen better I'm easier to get along with four or five days no exercise I start to get a little sharper tongue a little more impatient don't listen so well I mean these are it even makes you better at your job when you when you do those 128 men hospitalized with major depressive order this is really important anxiety disorder alcohol addiction toxic ho mania psychotic decompensation of bipolar disorder these are very sick people those who participated in physical exercise showed improvement in mental health patients with major depression showed the most interest in exercises spent more time the best results were from cycling and hard gym workouts so exercise even helps people who are institutionalized and of course the sad part about it is in the institution people don't get better food and exercise they get more drugs alright so unfortunately this doesn't carry over to institutional settings I already mentioned that there's a big benefit for exercise and time in terms of recovering from addiction and many people who are withdrawing from street drugs and opiates suffer from severe depression so it can be a means to help people avoid relapse to going back to using drugs the mechanism is exercise assists in the repair of some damage to the brain that results from drug and alcohol abuse and I already mentioned this brain-derived neurotropic factor some people say that this actually results in people becoming smarter over time it's the reason I'm so smart is all the exercise anyway ad D you know we have an epidemic of kids with AD D and I think what's really happened is we've taken childhood and we call it a disease now being a child is a disease I mean I remember when my sister and I were little we used to run around the neighborhood and ride bikes and all that kinda we were sort of at large you know what I mean and my mother used to scream and holler to get us to come in for lunch and then we go out and play and run around and we did the same thing at my grandparents house and now kids are supposed to sit still and be quiet and that doesn't really work out so well for a little children but anyway we're dragging a lot of kids and we probably should just get them to exercise and move around and eat some better food and maybe some parenting and teacher help all as well but at the bottom line is it doesn't shock you to find out that when energetic kids exercise they're easier to manage that's a news flash right where's anybody shocked at that like that some of this is just common sense take kids who have a lot of energy let them go outside and run around for an hour and they will come in and be quieter than if you don't let them do that right and of course the sound part about it is most of the physical education programs around the country are shrinking instead of expanding and even preschool my gosh preschool in the United States and a lot of westernized countries is more structured learning I don't think I would have been so good at sitting still learning something when I was three either right so so kids should exercise and studies completely continually support the idea that when you when kids get an opportunity to move around you see improvements in social behavior motor skills strengthen neuropsychological measures and there are no adverse side effects okay we never hear anybody saying you know since my kids started running more bad things have happened has anybody ever heard that from anybody no all right yoga and mental health mental analysis of the studies of effect of yoga on mental health and had a positive and measurable effect on depression schizophrenia ADHD sleep some studies show that Yoga has a similar effect on the body two antidepressants in therapy it increases serotonin levels lowers inflammation reduces oxidative stress and I am not the only person that says this we joke about it at the yoga studio those of us who go to yoga often it's one of the key reasons we're not in the asylum because everything seriously because when things are in matter how screwed up everything is you go in there for 90 minutes and just focus on your practice and stretching and and and and one thing that I'll tell you what I love about yoga is I love running because I get all my great ideas the problem with running is I can keep thinking but have you ever tried to stand on one leg well you know for five minutes you can't really make your grocery list and think about what you're going to do at work the next day when you do it requires concentration right so it does make you mentally check out so exercise is good for you so here's the bottom line it is difficult to withdraw from psychiatric drugs if you've been placed on them and it can sometimes take a very long period of time and this is a biological process that can mean be made better by a lot of things including good therapy a good team taking care of yourself physically exercise good eating that sort of thing so we have created a course doctor brain and I created a course called wine how to withdraw from psychiatric drugs that's offered through our school teaches health professionals how to guide patients through the process of drug withdrawal now we have a consumer online course available so consumers can self-study and then set up their team and talk to their prescribers and and the folks that are going to help them do this so there is help available there are more resources being made available and if you're interested in that you can contact us we'd be happy to discuss it with you but just in closing you know mental health is not based on chemical imbalances in the brain it does have a relationship to your physical health I mean when you think about it the average adult puts a ton of food through his body every year can you imagine putting a ton of anything for your body and it wouldn't make any difference and how you feel from the tip of your head to your toes of course right that's not hard to understand some of this is just common sense exercise humans are meant to move this this most recent sliver of civilization where we all sit all day it's a tiny sliver we used to have to move around just to survive so you know I think the average farm worker I read this someplace the average farm worker 107 years ago used to burn like 9,000 calories a day and the average farm wife who helped out burn 6,000 you have people right now that learn about 300 calories a day sitting all right so so we are built to move and when we move we feel better and the human body is incredibly strong and going back to my runners World magazine the other thing I like reading about is people who decide when they're 85 to run their first marathon and then they have a good time so they decide to run a marathon in every state then they're 94 and they decide they're going to run a marathon on every continent you know and so you really see how strong the human body is and how much it's built for doing healthy things alright so there's a relationship between your diet your microbiome your exercise patterns or lack thereof and your mental health so take advantage of that if you're trying to prevent psychological disorders and certainly if you're trying to withdraw from drugs or recover from psychological disorders alright so we have some time for questions I hope that was a little perspective again I'm always trying to crunch hours of content into very short creative time all right so who has the mic he's dead boy or I can repeat the question one or the other okay so nobody has oh here we go okay so we'll start right here so my question is about probiotics they're confusing to buy yeah they're supposed to be live organisms you see them on the shelf at Walmart I'm like you seem cheap you seem expensive I've taken him if I have to be in an antibiotic I take a probiotic I don't know if I'm doing the right thing by just getting in at Walmart it's just confusing I would do it more often if I knew that I was buying something worthwhile right that is a problem by the way the first thing is expensive ones are usually better I hate to tell you that but there's another issue it has to do with buying her biotics off of the store shelves and that is that the enemy of probiotics is time they degrade over time it doesn't really matter if you refrigerate them it's just time so you need to buy them from people who turn their inventory often so they don't sit around very long we offer them at our office as a courtesy to our people to keep them from having to go through all this mystery hunting and all that sort of thing so I would work I would find a health professional who's knowledgeable about probiotics who can tell you the probiotic you should be taking because people often take a probiotic that can't help them or they take it in a dosage that I've told some people you're on track to have your gut restored by about the year 2000 87 so I think you want to speed up the process a little bit so I would work with somebody who can guide you in that direction we'll take one more over here and then we'll go to the other side promise I won't ignore that side hi hi we take probiotics and nightly my family as I'm not a clinician but I'm a health coach and I wonder is it is it responsible for me to recommend others take it is it safe to recommend or would that be better recommended by a physician there they're not unsafe the biggest problem that people have our biggest problems people have when they take care biotics is they buy them from a source that's not the best source so they're not taking the right one or they're not taking a high enough dose so what you might want to do is just get educated to the place where you can recommend the right thing but you're not going to hurt people by having them take probiotics I mean you know they're not dangerous okay so let's take somebody on this side of the room how about right here hello I loved your book food / medicine yeah and can you comment on Crohn's disease and a plant-based diet and ever 26 year old nieces has it and how you feel about recreational marijuana yeah so start with the Crohn's disease the I did to talk on I am teri bowel disease last year at this conference and the conundrum that the the Crohn's and Colitis patients find themselves in is that what ultimately they need to do is eat a plant-based diet but when they're in full flare they sit down and eat what I had for breakfast and they will be in the hospital by 2 o'clock you know so so we've developed a diet where we face we have a several phases that start with very simple anti-inflammatory very limited to just a few foods and then once people are stable working with their doctors to get themselves off of drugs and then beginning food reintroduction and there's some additional restrictions and that sort of thing but the reason why it's so important for Crohn's and Colitis patients to look outside of traditional medicine is that if you look at the data on drugs that are a treat that are used to treat the disease they work for a while and then they don't work anymore and you have to move on to the next stroke well if you get cancer colitis when you're 94 then you're probably gonna you know you could you could cycle through drugs and live your full lifespan perhaps remission but people are getting this disease at younger ages like 26 and so if every couple years the drug doesn't work anymore it's easy to cycle through all of the options then you don't have any left and it's really a shame but the Crohn's and Colitis foundation's data show that a third of colitis patients how their colons removed and that's considered a cure and actually is for the colitis but I don't think anybody wants to do that but what they don't tell people is you mean just as likely to develop other autoimmune diseases because colitis is an autoimmune disease so all this to say there's hope for your your family member and you can contact our office if you want more information on how all that works recreational marijuana I'm opposed to it I understand all the arguments for it people are gonna do it anyway we people do a lot of things anyway that we don't permit in our society I think that we don't know the consequences of this yet and even as it's being approved for medical use and I and one thing I'll say just for the record I've never understood why we want to limit a terminal cancers patient patients access to anything I mean I'll get that all but I read a book I got a book last year and it was the compendium it was a total compilation of all the studies that was assembled by the National Institutes of Health all the study has ever done on cannabis medical use of cannabis and there were four or five things that I found really disturbing in this and I read the whole thing I read all of it because I'm lobbying going on to get marijuana approved for medical purposes and for recreational purposes in all states and there's no question that the laws need to change but I think that not a lot of thoughtfulness is going into this and the right people are not involved in the decision making and you like we have 25% of the country on psychiatric drugs and some of the other problems you hear about this conference and then how do we clean up the mess that's what I think is probably gonna happen well let's go with the mic so we'll take one more over there and then we'll come back over here thank you for a wonderful talk I have a question about fats dr. Seyfried in the diet that he recommended for people who with a compromised immune system he said most of the diet should be fats there's a lot of confusion about this and the ketogenic diet and all that sort of thing and of course the ketogenic diet people listen to doctor c3 and they're high-fiving in the back and the people and these people are cringing and you know they're becoming apoplectic in the back and so let's try to make some sense out of this so we have any apoplectic people no apoplectic people is our goal here all right okay so there are some benefits of the ketogenic diet for very specific populations and I'll tell you who they are epileptic children key to what dr. c4 he talks about and he's been a speaker at our conferences so I'm familiar with his work I read his book which is very dense but it's worth reading so it puts people in a fasting state well you can't fast a toddler for very long at all so you put the child in ketosis with a very high fat diet do it for two to three years and most children have a reduction in seizures and a significant percentage becomes seizure free they can live normal lives now here's the thing you don't hear so much about they spend the rest of their lives recovering from the time that they spent on the ketogenic diet there are serious side effects at this diet so you know I've been talking about risk benefit ratio the whole time I've been here the risk that you're going to take you're covering from the ketogenic diet is better it justifies the benefit you're going to get because the alternative is a life of seizures that will cause you to be medicated to the place where you can't go to school and you can't work and you can't have a family and you can't function so it pays off right another thing people who have really aggressive certain forms of brain cancer who are you know brain cancer is very aggressive most people don't live so you can't really you know three weeks that TrueNorth isn't going to fix it and a plant-based diet isn't going to fix it because it's too aggressive there's not enough time so you put people in a state of ketosis and I remember dr. Seyfried presenting a case report in Columbus where he talked about a woman he kept in ketosis for seven and a half years she lives seven and a half years beyond her terminal date all right so people say oh my gosh you're gonna end up with high cholesterol tell you what living taking a statin drug is a lot better than being dead with low cholesterol right so so you always want to be looking at the risk benefits and so most of the people who are eating a ketogenic diet right now first of all they're not doing it they're just eating a bunch of fat they don't measure their ketone levels they're they're just eating fat and living off the fat of the land literally for the people who are trying to do it for health reasons there are better pathways to redo reverse your diabetes there are better pathways to get rid of your arthritis pain and the risk benefit ratio does not work out at all for those people all right so so there's a place for the ketogenic diet it's just being misconstrued as so many things are by people who don't understand science nuts nuts well fatty fat as fat is fat when it exceeds a certain amount of calories in your diet and one of the common denominators of healthy populations around the world they all need a plant-based diet they all eat a low protein diet they all eat a low fat diet but that's the comment now that the specific foods are different and Ethiopia they're tiny bit of animal food is goat and they're eating a lot of tubers and in Okinawa it's sweet potatoes and in rural China it's rice there you need a starch based carbohydrate day at low in fat low in protein so that's the common denominator there are no populations living on a high-fat diet on this planet who are thriving there aren't any okay so fat is found as fat as fat it gets a little bit higher okay we're gonna go back to this side of the room now to be fair who has the mic ah okay we'll take this Tommen nice we have to be fair all right here we go I got the Mike Mike son can you hear me yeah all right so when when when you tell people to go out and walk and they haven't walked in 30 years think about the dog mm-hmm the dog never goes for a walk if they don't go for a walk the dog never goes for a walk that dog used to be running around the neighborhood until we had leash laws okay so when I started practicing veterinary medicine fifty years ago everybody was running around the neighborhood nobody was stater nuded they were had all kinds of energy take the dog for a walk take yourself for a walk by taking the dog for a walk not only do you get therapy but the dog gets therapy yes and and the poor dog is sitting there I have I don't know maybe a hundred clients that tell me I take the cat for a walk not my cat because I would have to take my cat for a drag for a project but but not not to lose contact with what I'm saying here take the dog for a walk get him out of this depression of sitting inside and worrying him they can't let the cat out because the Coyotes will get them in most places except this is where we have a tremendous benefit on Long Island we don't have coyotes that's a blessing but take the dog for a walk take yourself for a walk and you'll get your butt out of bed out of out of you get moving and that's what the whole thing is about it's about getting moving right back right so that's that's why we're not gonna go into pet food because not here nobody's pet food ever and I should praise yourself yeah but what we're gonna do is the thing about what you said is take the dog for a walk thank yourself for well you know I did a workshop on the healing power of pets and and I again I was hoping I scheduled this thing I thought gosh I hope I can find some research but it was astounding how much research I found on how much healthier people are who have pets and one of the things is people who have dogs are a lot more physically active because they take the dogs for walks exactly what you're saying yeah having a dog is a very fair therapeutic thing having a cat is very therapeutic thing I find my cat is easier to live with in some people I like him a lot better than my former husband all right who's next microphone is over there let's take somebody in the middle there okay so do somebody okay quick question when you talked about probiotics are there any benefits eating fermented foods benefits of fermented foods yeah if you like I meet them a lot of people are told that fermented foods are a substitute for probiotics and they're not so and the only thing is they're no magical food so if you like sauerkraut eat it but if you don't don't think I'm gonna choke it down because it's some kind of magical food that's gonna make a difference and I learned this the hard way when I started and I remember having a conversation with a person who said I said how's it going couple weeks and she goes it's all right I said well what's going on cheers I'm eating kale I made in green apples and so what doesn't sound like you like those food she goes I don't I said well why are you eating them she goes well you know they're good for you so I've learned a long time ago that really the most important thing is to get people eating foods that they like that they'll stick with so if you like sauerkraut eat it if you don't it's not a magical food you could go till the end of your days without ever touching sauerkraut you would still be a healthy person okay next person fix somebody in just okay thanks my niece was on a pretty strict plant-based diet highly trained athlete she was a college scholarship volleyball player and out of nowhere she changed she had a break and she is diagnosed with bipolar disorder and now I want to know she has to live on lithium the rest of her life and two if you if your online program would be a benefit to her I think our program would be and I'm gonna ask you to ask that question of my colleague dr. Peter Breggin who's much more qualified to answer it than I am okay you get to me you can go to the issues with taking lithium it's a serious issue and I'm gonna let you answer that okay you're welcome who's next right here let's go through wait wait for the mic yeah yeah what are you thoughts about prebiotics prebiotics prebiotics can be helpful the problem is taking them too soon because they're like fertilizer so if you fertilize the pathogenic bacteria not so good so if your lawn is all dandelions that's not the time to fertilize you have to get rid of the dandelions and plant some good stuff and then you fertilize okay so it's the timing of the prebiotics that makes a big difference all right let's get somebody over here yeah right here um as a generally healthy person eating pretty good non-base diet are you saying that it's recommended to seek taking probiotics just as a habit or not necessarily I mean there's some people who haven't damaged themselves you know I spent the first 20 years of my life doing every bad thing you can imagine actually it started long before my adult life I used to smoke four packs of cigarettes a day because I don't do anything in moderation I mean if you're gonna smoke yeah let's smoke right so so so it's not surprising it was like jump to my face die my first race when I took up running was a marathon you know somebody said everything about like a 5k I did you got a run I mean come on right you're gonna run so for somebody like me who I mean I did every self-destructive thing you can imagine and I have to believe that I hurt myself a lot and so so I really eat a very pristine diet and I do take a probiotic one thing that is interesting I've looked for research is anybody following people have restored their guts to see how long that lasts like does it last for seven years and then it goes away or we don't know and so I guess I just decided for a dollar a day I thought I'd keep taking them but but I don't necessarily think everybody needs to take a probiotic but I think a lot of us have heard ourselves pretty badly me being one of them so okay somebody on this side and let's go over here then we'll take some people in the back next you said just like before we take probiotics we need to clean prebiotics we need to clean our guts right how do you recommend to do it and second thing what time of the day you recommend to take probiotics well it doesn't matter what time of day you take the probiotic and and the diet when you adopt a high-fiber plant-based diet with adequate water you're cleansing every day there's no additional cleaning needed your body's perfectly capable of capable of cleaning house every day so the key is to eat in a way that preferentially feeds the good bacteria your good bacteria like fiber and carbohydrate your pathogenic bacteria like animal foods protein and fat and processed foods so what are people eating most of processed foods animal foods so they're feeding the pathogenic bacteria so it's not surprising that their guts are in bad shape so you want to switch that and feed the beneficial folks okay so somebody in the back do we have something in the back it was right there thank you is there a difference like a dose effect response of exercise whether you're low impact what do you do in yoga versus you're doing interval training is there a difference in the mental health I think it's all good I think it's all good for you I think there's a if you're trying to build a healthy body I think you need strength training you need aerobic exercise and some stretching I think you need all three and the strength training is sometimes the hardest thing to get people to do because they don't like it because it hurts in the beginning anyway but but it's very important to do that because that's how you have balance and stability and coordination so that you can live your life independently in your house not end up in some nursing home type situation okay but I think all exercise is good for mental health and sometimes the place to start with somebody who's really depressed and trying to rebuild their life is just let's find something you like to do whatever it is let's just start you start with wherever people are and then you motivate them and it's interesting because this is it's just like the food some people start with a with not as many changes I'd like to see them make and then they end up jumping off the cliff and eating a diet like mine and sometimes people will start and they'll say I'm shocked and how much I like this you know I think I'm gonna run a 5k maybe I'll run a 10k we have a yoga teacher in Columbus who took up running a few years ago just for kicks and she's turned into like she trains for something all the time I mean it's just amazing because she found out she loved it you know so start doing something and then let it take you where it goes alright okay you can take a couple more somebody else in the back let's go to another person in the back here hi thank you for everything I just recently did a hair sample for an allergy testing or allergy sensitivity are they valid want to ask that and protein shakes and juicing in the morning I usually do protein shakes every morning but I'm wondering if I should reintroduce more food okay so the first thing is the hair and mineral analysis is not accurate and you should be very wary of the person who told you to do that the second thing is protein snakes did you I don't know if you heard my talk on Friday but people think that they're gonna run out of protein or the protein deficient it is mathematically impossible to structure a calorically adequate diet that's low in protein too low in protein in fact if you were to live on the most lowest protein plant foods on the planet potatoes and rice you'd be taking it many times your need for protein and I said this on Friday but this is a different audience so I'm going to repeat it again because I think it's important a lot of the issue about protein and misunderstandings is based on people not understanding the different ways in which your body metabolizes glucose or protein so in very simple terms I'm going to let's get rid of all the biochemistry and just make it simple glucose or carbohydrate is to the body like gases to the car you put gas in the car you drive then you have to go get some more all right you be carbohydrate converts to glucose it goes into the cells feels your energy you have to get more when that's used up protein is broken down into its constituent amino acids they go into the amino acid pool and they get joined together in various combinations to make hormones and enzymes and other things that the body needs after the enzyme does what it's supposed to do you know acid chains are broken apart and they go back into the pool and they're recycled and they get recycled so many times and then they torch out alright so the only thing you need to do is to replace the protein that's actually been used up so protein is like the fountain in downtown Columbus with 500 gallons of water in it you don't replace 500 gallons every morning you replace the 20 gallons that splashed out and evaporated because the water circulates through the fountain okay that's what protein does so people are always afraid they're going to be protein deficient and it's almost impossible to do your protein your amino acid reserves would keep you going if he ate nothing for a while alright so you can ditch the protein shakes and they make smoothies out of food that's what you want to do alright alright we'll take a couple more yeah the protein is she was like wait that's the first question people get asked where do you get your protein and I love when ritual talked about it was a does anybody know who rich roll is the athlete he said you know he was another person smoked marijuana took drugs monthly rehab was an alcoholic and just all kinds of self-destructive behavior and he said any time you wanted to drink or take drugs as friends would go okay then he told him he was going to convert to a and nobody was ever concerned he's in that I converted to a plant-based diet people were like hysterical where are you gonna get your protein like so all of a sudden people are very concerned not concerned about drugs and alcohol but a vegan diet oh my gosh you know cause for alarm Oh interesting okay yes you how much 14 for a day for women you did no way of knowing all right and so here's the thing if you get the dietary pattern right that'll take care of itself so here's something that is a newsflash you know back millions of years ago we did not have any nutrient calculators we had no labs where you could you know some food to be so so how did people survive they ate food they ate the available food which was mostly plant food so you will never be able to figure this out by trying to count weigh and measure and I'll give you an example I think I'm an expert how many people think I'm at least kind of an expert on food nutrition anybody here agree with that okay so I kind of know about this stuff so I sit down at home and I had a great big salad and some sweet potato slices I warm up in the microwave so how are we going to figure out how much of anything is in that well we got to take apart the salad put all the arugula over here we got a pile of radishes over here and the black beans over here this is fun there's really encouraged you to love this diet right now we got to take the leaf lettuce over here I'm gonna take the chickpeas over here and then we gotta weigh it how many people want to do that every day yeah I'm not doing it I don't want to do it nobody does it and so people make destinations and they feed it into these nutrient calculators with your inaccurate anyway just eat the food if you just eat the food according to the pattern then you will get everything that you need and it's so much more fun that way okay somebody on this right there right behind you okay right we'll take just a we have time for a few more thank you as a thyroid question uh what is the best way because there's so much information out there about thyroid is a blood test more accurate or a saliva test and there are so many different saliva tests out there yeah I prefer blood tests but the problem we have with thyroid disease is we have this new epidemic now on what's called subclinical hypothyroidism it's where your TSH level goes up while your other thyroid hormones remain normal and we're increasingly medicating people out smaller and smaller levels of abnormality I just wrote a paper on this by the way and so the problem is that these people aren't really sick and then we put them on love of thyroxine and it eventually disables their thyroid so they are really sick great plan because now they're our mother thyroxine for the rest of their lives and you have this whole thing as being fanned by a few incompetent doctors who have big presences on the website on the internet that have these online questionnaires that tell you if you have hypothyroidism and everybody does regardless of your blood type I mean everybody does my cat has hypothyroidism based on the on the test I'll tell you how bad the online tests are is one night we I was training a group of doctors one guy 11 women in this class when you're talking about these online quizzes to tell you if you're sick so we took one for PMS and the guy in the group had PMS that's when we knew these things weren't so good you know and so we took one for adrenal fatigue and my cat had for the adrenal fatigue he was advised to stop drinking so much coffee and get more rest that's definitely good advice for a cat right so so anyway the key is making sure that that there's really something wrong with you and every abnormality is not path all pathology that needs to be treated and that's one of the points I was making in the lecture is that every time you have a negative feeling you don't need to be drugged every time life is hard you don't need to be drugged dr. breagan says something I repeat all the time being a human is hard okay it is it is it's difficult to live in life and so sometimes we go through troubles figuring that out that doesn't mean there's something wrong with you you don't have a defective brain might need to talk to somebody that's very helpful but you're not sick okay let's go over here could you walk through how someone who uses your service actually gets success with the steps they go through yeah it depends on how people use our services because we offer so many we own a school we trained health professionals that's one service people access but a patient or a client it comes in sometimes people start we have varying levels of membership and sometimes people start with a basic membership which is just you get the we try to make it affordable for everybody to get the basic information they need to change their diet understand how to read and understand medical advice and articles and that sort of thing for the practitioners who see people and consult with people we have what's called a concierge service concierge is you get one-on-one attention from one of our providers sometimes me and in addition to that you get a whole lot more access to libraries I have an article library with 2,500 articles in it we have extensive video libraries that get access to 300 videos where they can learn online and then live classes that are conducted every month Q&A sessions one of the favorite things that we do is Advanced Study where every month I pick a book that I think you all should read and I know you're not going to do it and I prepare slide sets and lectures and we do we have conversations about it then I film the the lectures and put them on a video platform things you should know this this next week is gonna be or this week on Wednesday things you should know it's gonna be about HP Lori why you don't want to eradicate it with antibiotics so so and then there are additional levels that involve taking some of our courses we have about a thousand hours of programs online that people can take on cancer and mental health and autism and diabetes and cannabis and got microbiome that sort of thing so yeah all right let's take somebody a little further back over here okay I have two questions one of the insurance I can't hear you do insurance does does it pay no it doesn't usually pay for things that are worthwhile okay yeah and I get those emails from my insurance company saying you have an out your mammogram yeah then they try to force me guilt me into doing no insurance doesn't pay but you know what the reason why people are so panicked about paying out of pocket is because they assume it's gonna be the way it is with insurance where you stay chronically ill and you have to have it covered because nobody can afford to pay for medicine to be chronically ill so the whole key is to get yourself out of the medical mills so it's not sick all the time and your costs go down I mean we can show you that you'll get many times return on your investment if you become a member of our group or somebody who does what we do okay so he's diet well how much b12 do you need to take if you're eating exclusively b12 a plant-based diet vegan no fortified foods you should take a b12 supplement low dose a couple times well like 50 micrograms because your your your your needs are only 2.4 micrograms a day so these supplements are huge like thousand times that so that's 50 per day for a couple times a week couple times a week all right so here's the thing you guys I have to catch a plane so here's what we're gonna do I have handouts left because if I don't catch this plane people in Columbus are gonna be very mad at me tomorrow okay so because we'd have to move like 40 people so I have to catch a plane but I will leave my handouts here my email address is Pam hopper at MSN comm I always answer my own emails and you can sign up for my newsletter and my video clips so you can get free information we put out free information every week you can sign up for that and I'm sorry I have to speak and run but thank you

27 comments

  1. This is so true, I had sugar problem like insulin resistance and was alway on a low carb or keto diet. I hated it! I felt depressed angry , I had a short temper and I carried 15 pounds of weight that couldn’t get rid of. I switched to Dr. McDougall’s life style. I am totally a different person. Now nothing bothers me and I enjoy tons of fruit veggies, legumes and starches. The weight is slowly coming off. I love my new life style. I am a better human being now💃🏻

  2. Just to be clear, I’m a WFPB eater for 12 years; however, I wonder about some of these studies because correlation does not equal causation. For example, in the case of the 1046 women study, it’s possible that those “ less depressed and less anxious” women were that way to begin with and therefore were more interested in health and better nutrition and, as a result,ate better.

  3. That is fairly disturbing about the marijuana censorship. I guess we're not getting the whole truth from The Real Truth About Health.

  4. would somebody be kind enough to explain, many doctors claim that the major reason we have health problems is because of toxic overload,toxic imbalance and we must do our best to reduce all kinds of toxins (which i totally agree with). The question of the importance of many toxins is a valid question and this makes it very difficult for many people to believe. Arguments that we must think for ourselves and not be influenced by the modern world and do things as natural as possible is very good advice. We have hair on our body where we sweat to increase the ability of the body to evacuate toxins, why do the majority of doctors telling us we need to reduce the toxins entering the body yet they shave the hair under thier arms?

  5. Saying that “there are no studies that show a chemical deficiency…” doesn’t mean it’s not true, it just means there are no studies showing it. I’m not saying there is, but I don’t think we can say there isn’t, either.

  6. Great talk. Darn the sound went out when you were talking about the marijuana!

  7. Now, don't get me wrong – I'm an avid supporter of the WFPB diet, staunch believer in the therapeutic effects of physical activity, and quite aware of the over prescription of drugs. Yet denying the existence of mental disorders/illnesses is counter to scientific knowledge. There is a biological component to mental health, like it or not. Schizophrenia, bipolar disorder, antisocial behavior disorder, severe depression and anxiety disorders all have an acknowledged biological component. Electroconvulsive therapy does help debilitated patients, when no amount of emphatic talk ever will. SSRIs are clearly over prescribed and not very effective, but for severe cases, they are more effective than placebo. Really disappointed to see how an otherwise positive agenda blinds bright people.

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