How the London Card Show Became the Biggest in Europe! 🇬🇧

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what you actually want to wear at prices that feel like a quiet win download the poshmark app today and use code podcast 10 when you sign up to get ten dollars off your first purchase so if you have a history of kidney stones urinary tract infections if you have a history of just chronic joint pain brain fog learning disorders things like that that could be related to oxalates the high oxalate foods are going to be found in things like spinach nuts chocolate and sweet potato well welcome back to the podcast the question i always get what is the best nutrition strategy for optimal health that's what i'm going to go through in detail in this episode this is the dr jockers functional nutrition podcast we break down nutrition like nobody else you guys are in for a treat with this episode the nutrition strategy i recommend is different than anything else you probably are going to hear out there you guys are in for a treat please share it with somebody that you know and that you care about as well and if you're looking for a personalized plan for success with your health we offer that at dr jockers.com just email us the email is info at dr jockers.com type in whatever health questions you have you can type in health coaching we offer health coaching we work with people all over the world with a wide variety of different health issues we are always here to help we can help you order lab testing we can give you the most in-depth health questionnaire to really figure out what's going on maybe it's maybe the root cause of your health issues is mold maybe it's dental infections maybe it is lyme disease maybe it's gut parasites or blood sugar imbalance and insulin resistance our questionnaires and lab testing can figure all that out so we can figure out the root cause factors with your health problems and customize a protocol for you to get better our health coaches are amazing they work with people all over the world again with a wide variety of different health issues so if you need help email us info at dr jockers.com we'll connect you with one of our great health coaches or whatever resources you need maybe it's just a great blog article infographic to help you you know whatever it is a youtube video we can help you reach your health goals so just email us info at dr jockers.com also take a moment leave us a five star review on the podcast and share it with somebody that you know and that you care about we're about to go into the episode but first one quick message from one of our sponsors thanks so much god bless you all and we'll see you in the episode if you've been listening to this podcast for any length of time you know one of the things i'm most excited about is neuroplasticity which is one of the most groundbreaking things in neuroscience today it's the fact that your brain can rewire and heal itself all it needs is nerve growth factor or ngf now ngf is a protein that forms new neurons in your brain it regenerates old ones and enhances brain 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follow a vegan diet is the best diet to follow the ketogenic diet is the best diet to follow you'll have people in all different camps that will do everything they can to to defend and argue for the diet that they like but ultimately all of us are different and some people may do very well on a carnivore diet or on a ketogenic diet or on a plant-based or vegan diet but really if we're trying to figure out the best diet for each individual just throwing them in one of these camps is not a good idea instead we want a personalized real food diet and today i'm going to go through step by step how to actually create a personalized real food diet for yourself now it's always advisable to work with a really well-trained nutrition practitioner to help personalize your diet but if you take this step by step you're going to be able to do a lot of different things and you're going to be able to you can actually figure this out for yourself so first step is you want to make sure you're eating a real food diet so get rid of the ultra processed foods you want that's number one number two is really go with minimally processed real foods real fruits vegetables grass-fed organic animal products wild-caught fish pasture-raised eggs right trying to get the highest quality most nutrient-dense foods you always want to maximize nutrients and minimize toxins that's what we're going for with our diet food that is matt has the maximal amount of nutrients minimal amount of toxins that's what we find when we go organic as organic as possible make sure you're also getting filtered water so you're not drinking a bunch of chemicals as well so good high quality let's say reverse osmosis or distilled water both of those are really well filtered and that's going to help you out as far as making sure that you're hydrating your body well and eliminating toxins so that's the first step you're going to want to do is make sure you're eating a real food diet and that's the second step you're going to want to do is make sure you're eating a real food diet when it comes to a personalized real food diet now it's not really personalized yet that's what that's the next step now all we're doing here is that's a real food diet now we got to personalize it so the first thing we got to do there is make sure we're prioritizing protein i recommend 30 to 50 or more grams of protein you got to figure out you know how much protein helps you feel very satiated where you feel satisfied and you can go four five six hours before you need to eat your next meal protein will create a lot of protein and it's going to help you feel very satiated when you're eating a real food diet and you're going to create that satiety if you're not getting enough protein you're going to have more cravings you're going to need to eat every few hours so find the amount of protein you need in your meals if you're a smaller individual less active it could be 30 grams 25 grams even if you are more active you've got more muscle mass you're larger you need 40 50 60 grams i know for me i eat a lot of protein when i consume my meals 50 plus grams of protein in my meals when i eat a meal and so find your protein count then find your health your fat count and so for some individuals like myself i can eat a lot of fat in a meal and it helps me feel satiated other individuals typically because they have sluggish bile flow coming from their liver gallbladder they cannot consume a lot of meal a lot a lot of fat in a meal so they might need 15 grams 20 grams of healthy fat in a meal coming from let's say extra virgin olive oil grass-fed animal products avocado just a small amount 15 or 20 grams and then that helps them feel satiated but they don't get gut issues if you're consuming a lot of fat you just feel bloated you have acid reflux you feel awful that's a sign you consume too much fat in that meal you need to dial it back so figure out what your fat threshold is that's super important to figure out how much fat you can consume in a meal and still feel good right and figure that out so that's you know that that next step okay step number three step number four now is add in colorful fruits and vegetables okay up to what you desire so add in colorful fruits and vegetables up to what you desire now some people are going to do better on lots of colorful fruits and vegetables other individuals are going to do poorly they need less fruits and vegetables. We'll figure that out as we go on, but that's the next step. You just add that in after you make sure you have your protein and your healthy fats. Okay. Then you want to watch for individual sensitivities. Some individuals, they get more inflammation when they have eggs, when they have nuts, right? Even though these are real foods and they have nutrients in them, for some individuals, when they eat eggs, they break out in rashes, right? So they have rashes or they have to clear their throat all the time, which is a sign that there's more inflammation in their throat. Or they might have silent acid reflux, for example, or they might have gut issues. They might feel bloated. They might have skin reactions. They might just feel really fatigued. They might start gaining weight. They might have brain fog. They might have trouble sleeping when they eat some of these foods, eggs or nuts, or let's see, fish for some individuals, shellfish for other individuals, could be corn. It could be gluten. We didn't talk about going gluten-free yet. And for some individuals, they can handle a certain amount of gluten, maybe even like some sourdough bread or something like that. But for other individuals, they get really inflamed when they even consume smaller amounts of gluten. So try to observe for any unique food sensitivities. Maybe you already know about them. Maybe you don't. But try to observe when you're consuming your meals, what foods may be driving more inflammation. And if so, if you are suspicious of a food, let's say, gluten, have that individually. Just have a piece of sourdough bread with nothing else and just see how you feel afterwards. And if you feel more inflamed, if you just don't feel very good, it's probably a sign that you are more gluten sensitive. And so you would want to avoid that. So look out for any sort of unique food sensitivities. It could be anything. Just some of the more common ones are going to be nuts, eggs, shellfish, fish in general, corn, soy, gluten, or wheat. Those are the most, most common sensitivities. But again, like I said, it could be anything. Dairy. Dairy is another really common one as well. So look out for those and eliminate them, at least for a period of time to see if your body responds and you feel better. So that's the next step is look out for unique food sensitivities. Then from there, we need to consider a whole wide range of different things. We need to consider FODMAPs and fiber in general. Some people, they do really good on a high prebiotic fiber diet. Other individuals do very poorly on a high fiber prebiotic. So we need to test that. We need to look at histamines in your diet. There's a lot of people out there with histamine intolerance and mast cell activation syndrome. And when they consume a fermented food like apple cider vinegar or something along those lines, they feel awful because their body's very reactive to it. So we need to consider that. We need to consider nightshades. There's about 24% of the population that does poorly with nightshade vegetables like tomatoes, bell peppers, potatoes, white potatoes, things like that. And so we need to consider nightshades. So for those individuals, we need to look at nightshades. And then for other individuals, they do really poorly with foods that are high in mycotoxins, which could be things like wheat. It could be corn, chocolate, nuts. They do poorly with that. Other individuals do really poorly with oxalates, which are again on nuts, spinach, raspberries, sweet potatoes. So I know all of this can be confusing. And so I'm going to go through how to break this down and personalize the diet for you. And so first step I want to do here is really biohacking your digestive system. So now that we've got the real food diet, we've observed for food sensitivities, run a blood sugar stabilizing plan with protein and fats. Now we want to test how well we're digesting protein, fat, and fiber. So the first thing we do is we do what we call a steak test. With the steak test, you basically take a six ounce steak. You eat that with nothing else. You can put salt on it if you want, but you're not eating it with anything else. You're just eating the steak. And you want to observe how you feel for several hours after that. You should feel great. It's very blood sugar stabilizing. You should feel really, really good. If you don't, if you have acid reflux, if you have bloating, distension, if you have skin reactions, if you feel really fatigued, brain fog, that's a sign you're not producing enough stomach acid to break down that protein. We need to support your stomach acid levels and boost those up. Meantime, while we're waiting, while we're, you know, while we work on fixing your stomach acid, what you want to do is consume meat that's either very well cooked, right? Maybe in a soup or a stew. It's very well cooked, broken down. That's going to be easier for you to digest and break down. Protein shakes can be easy. If you're able to do like dairy, you can do things like organic Greek yogurt, which is really easy on your gut. As long as you're able to tolerate dairy, it's really easy. You don't need much stomach acid. To break it down. Therefore, you're going to digest it better. Okay. But you want to do the steak test just to see how well you're producing stomach acid and metabolizing your protein. A lot of skincare looks good on paper, but doesn't really deliver results or even worse. You're sold on the idea that you need 10 different products to have an effective routine. That's why one skin really stands out. Their products aren't about hype or fancy packaging. 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One skin's peptide is proven to target the visible signs of aging, helping you unlock your healthiest skin. Now, and as you age over 15% off using the code, Dr. Jockers at one skin.co/doctorjockers. That's O N E S K I N.co C O forward slash D R J O C K E R S. That's 15% off when you use that code after you purchase, they'll ask you where you heard about them. Please support our show and tell them we sent you. Second test is what we call the fat bomb test. A fat bomb. If you just go on Google and you type in fat bomb, or you go on my website, type in fat bomb, you'll find recipes for fat bombs are basically about three to 400 calories, pretty much all fat coconut oil, usually dark chocolate. So a lot of long chain, medium chain saturated fats. When you consume that normally you should feel fine. If you consume one of them, you should be able to metabolize that and feel good. A lot of people feel great when they consume those. However, if you feel like you've got gut issues, again, acid reflux, bloating, distension, skin issues, fatigue, brain fog, that's a sign you're not producing enough bile. So you've got real thick, sludgy bile, right? There are things that will help thin it. Things like for example, Tudka can be really helpful. Apple cider vinegar before meals is great for stomach acid and bile. You can do things like milk thistle, dandelion tea, ginger tea, that can all be helpful. All your bitter herbs, parsley, cilantro, things like that, that can all help with bile flow. But it tells you that you're not producing bile or secreting bile in the right amounts to metabolize the fat. And so you need a lower fat diet. That's why we talked about 15 to 20 grams or so of healthy fats in your meal for those individuals that struggle to produce enough fat. Again, if you are producing enough fat, you can do much higher and you may feel more satiated with your meal and enjoy your meal more because the healthy fats from butter, from your grass fed animal products, from olive oil can actually be really tasty in your meal as well. If you're having to metabolize them. So that is the fat bomb test. So we talked about the steak test, fat bomb test. Third one is the broccoli test. So you just steam up some broccoli. I recommend steaming it. Raw broccoli can be tough for really almost anybody to digest. But steaming the broccoli breaks down the outer fibers, makes it a little easier to digest. So just have steamed broccoli with salt, no added butter, nothing else. Have that and just observe how you feel. Again, if you have a lot of symptoms, that's a sign. That you're not metabolizing the broccoli well. You probably have a bacterial overgrowth in your small intestine and an underproduction of digestive enzymes. And so if that's you, you want to do what we call a lower FODMAP diet. FODMAPs are basically these different fibers, different prebiotics that help feed gut bacteria that you find in a lot of plant-based foods. All your cruciferous vegetables, your broccoli, cauliflower, cabbage, kale, all of that stuff has a lot of these FODMAPs in them. And you can find plants with a low FODMAP diet like carrots, green beans. They tend to be lower in FODMAPs, zucchini. So there are some vegetables and some fruit that are lower in FODMAPs. And you can follow a low FODMAP diet and see if you feel better doing that. Now, typically you want to do that for a short period of time, maybe two weeks, maybe a month or so. And just really that allows your gut to regulate itself. And you can start to add back small amounts of these higher FODMAP foods and kind of find your tolerance point. But for many individuals, they'll find that they do better on a lower FODMAP diet. In fact, a lot of the people that, for example, do really well on a carnivore diet, those individuals would naturally do very, they would do better on a lower FODMAP diet than they would on a higher prebiotic, higher FODMAP diet. Because a carnivore diet is a no FODMAP diet. So anyways, find your FODMAP and your fiber threshold. I always say it's like a bell curve. Some individuals do really well on a high prebiotic, high fiber diet. Other individuals do well on a very low prebiotic fiber diet. But most of us are in the middle, right? And we need some level of fiber and prebiotics to really do well, right? But we don't need extreme amounts. And so find the amounts that work best for you. So that's the FODMAPs. Now, histamines. This is another thing you want to consider. So if you don't do well with fermented foods, when you have sauerkraut, or when you have, for example, a little bit of apple cider vinegar in water, diluted apple cider vinegar, let's say a tablespoon in four ounces of water, so it's diluted, you drink that. And then you have more acid reflux. You just don't feel good. You have skin reactions. You feel, you have brain fog. That could be a sign you have histamine intolerance, especially if you're noticing it with fermented foods as well, like sauerkraut. In some cases, the apple cider vinegar could aggravate a pre-existing ulcer in the stomach, which can cause more symptoms. So try it with two things. Try the apple cider vinegar, and then also have some sauerkraut. Get some good sauerkraut or pickles, eat some of those. And if you notice you have more brain fog, skin reactions, lower energy and fatigue, that's a sign that you probably have histamine issues. So you'll want to avoid those for a period of time while you're consuming high or lower histamine foods, right? Part of the histamine reaction is that the longer food sits out, like, for example, if you're, if you eat a meal, but you're saving leftovers. The leftovers will have higher amounts of histamines when you eat those compared to the meal when it was freshly prepared. So you got to look out for that. So that's how, you know, if you have a histamine issue again, if you're responding poorly to fermented foods, bone broth, apple cider vinegar, these things that normally would be very healthy, but you don't feel good when you're consuming those. Okay. So that would be the histamines and you would just reduce your, your exposure to those. Okay. Now let's look at oxalates. Oxalates are found there, plant defense chemicals. They can drive more pain. Um, a lot of individuals that have a history of kidney stones, the most common form of kidney stone is a calcium oxalate kidney stone, about 90 to 95% of kidney stones are these calcium oxalate kidney stones. So if you have a history of kidney stones, urinary tract infections, if you have a history of just chronic joint pain, brain fog, learning disorders, things like that, that could be related to oxalates, the high oxalate foods are going to be found in things like spinach, nuts, chocolate, and sweet potato. And so you could just try minimizing those and see if you feel better. You can do that for a week or two and see if you feel better, um, consuming a lower oxalate diet. Right. And if you feel better, great, continue to follow something similar to that. And then you can experiment adding a little bit more of the higher oxalate foods and see if you see when you start to notice more symptoms and that, that will help you understand what your threshold level is. What, what amount? What amount of oxalate foods you can consume without noticing any major symptoms, right? And you want to go under that because all of these kind of plant defense chemicals are actually hormetic stressors. They're actually stressors on the body that when done in the right amount, actually make the body more resilient. So if you took all those stressors away, you would have less resilience. But if you overload the system with these stressors, then you cause major symptoms, burnout and a vicious cycle of inflammation. So you don't want to overload. You want the right amount, right? Not too little, not too much, just the right amount to create more resilience in your body. So then the next thing to look out for is mycotoxins. And there can be some overlap between mycotoxins and the oxalates. But mycotoxins are typically found in, you know, really a lot of foods that aren't very healthy. The only real healthy food that has mycotoxins would be chocolate, dark chocolate or nuts, because otherwise it's typically in a lot of grains, corn, alcohol, stuff like that. And so if you're noticing symptoms when you're consuming, let's say chocolate, nuts, you're consuming, you know, you consume that, you just notice that you have headaches, fatigue, things like that. But you seem to do fine with the other higher oxalate foods, then it could be a mycotoxin related issue. And so then you'd want to avoid the mycotoxin rich foods. So that's something you want to look out for. And then finally, the last category is your salicylates and salicylates are a form of salicylic acid, which we find in aspirin. If you know that you don't do well when you take aspirin, like it causes way more symptoms, then that could be a sign you have salicylate sensitivity. You could also see how you do with blueberries. Blueberries actually are a higher, have a higher amount of salicylic acid, different types of berries. And when you consume those, you should feel great, right? Blueberries are a healthy food, nutrient dense food. But if you don't do well with those, it could be a sign you have a salicylate sensitivity. And so therefore, you'd want to just kind of reduce that. Um, for a period of time as well. Meanwhile, you just want to support your overall digestive system, right? Eat in a relaxed state that helps stimulate your parasympathetic nervous system so you can produce enough stomach acid, bile and pancreatic enzymes so you can digest your meal effectively. Eat a blood sugar stabilizing diet. Like we talk about practice some level of time, restricted feeding or intermittent fasting, even if it's just a few days a week where you consume your meals in a six to eight hour eating window that gives your body time 1416 hours. To heal the gut lining, to help regulate the gut microbiome, and that's going to help your body digest your meal more effectively. Make sure you're staying hydrated throughout the day with good high quality, well filtered water, and that's going to help you move things through your system, help flush out chemicals and toxins and allow you to digest your meals more effectively. You don't want to drink a lot with meals. You want to make sure when you're hydrating, it's mostly away from meals with meals. You want to drink minimal amounts. That way you have your stomach acid in its full strength, non-diluted to be able to break down the protein, absorb the nutrients, the minerals, the amino acids, everything that you need, and that's going to really help you. So I just broke down how to do a personalized real food diet. I know that was a lot of information thrown at you. Obviously, you can rewind and listen to this, but also we have a great article on drjockers.com that you can check out all about how to follow a personalized nutrition. Plan where I break this down in detail with great infographics to help you understand exactly how to do this. So check that out. That will be in the show notes. So be sure to look for that and that will help break down everything that I just talked about so you can really absorb and understand how to put this into practice. Well, that's all for this show. And I want to thank you again for spending your valuable time with me today. And if there was something you heard in this interview that you have questions on or you want to dive into deeper. Then drjockers.com is the best place to go. If you enjoyed this episode, please consider taking just a quick moment and giving us a great review. Your reviews help us influence more people and transform more lives. And if you took something valuable away from this episode, then please share it with someone in your life. You know it can help. We'll see you soon on a future podcast. Be blessed, everybody. Transcription by CastingWords This summer, turn your gifting game up during the summer plant and garden sale at 1-800-Flowers.com. Right now, you can score up to 30% off succulents, bonsais, fresh-cut blooms, and more. Whether you're celebrating a birthday, sending a thank you, or a just-because surprise, 1-800-Flowers lets you save big on a stunning selection of gifts. Save up to 30% off during the summer plant and garden sale at 1-800-Flowers.com-slash-podcast. That's 1-800-Flowers.com-slash-podcast. Gift something unforgettable today. Get the car you want and the great escape you need from Neighborhood Credit Union. A fabulous cruise, trip to an exotic resort, a family road trip. Really, it's your neighborhood, your credit union. Neighborhood Credit Union. 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