How to solve the energy paradox with Dr. Steven Gundry

Let's Say Hello

[00:02:05.170] – Allan
Hello and thank you for being a part of 40+ Fitness Podcast. This has been quite the interesting week. According to my cable company, we had solar flares which put the Internet as being rather spotty over the course of Monday and Tuesday. And as a result, Rachel and I were not able to record the intro or the discussion for this episode, which is a shame. However, next week you will have both Rachel and I on the podcast as we talk about running again.

[00:02:36.580] – Allan
So I hope you will join us again next week on episode 480. But we do have an interview with Dr. Gundry, and I know you're going to enjoy this episode. And unfortunately, again, no discussion afterwards. But if you have any questions, why don't you join us on the Facebook group? You can go to 40plusfitnesspodcast.com/group. Rachel and I are both there, and we would love to interact with you more about this episode.

Interview

[00:03:57.730] – Allan
Dr. Gundry, welcome to 40+ Fitness.

[00:04:00.550] – Dr. Gundry
Allan, thanks so much for having me on.

[00:04:02.650] – Allan
So your book, The Energy Paradox and a lot of your books have the term paradox. I like that word, too. What to do when you get up and go has got up and gone. And when I first read that, I couldn't help but think back to a cartoon when I was a kid and they had that little cowboy dude, but there was a cheese commercial. So we're not talking about cheese today.

[00:04:27.850] – Dr. Gundry
We can if you want to.

[00:04:29.690] – Allan
No, we're talking a lot deeper than that. We're talking about what's going on with our nutrition and our energy and things that we can do to improve our well-being and our health. And a lot of that's going to start with managing our gut, managing how we actually get energy into our body and how we keep energy production in our body. So it is really fascinating. And I really wish that you had written the summary on the Krebs cycle for my personal training certification and the fitness nutrition one that I did because I read yours and I was like, okay, why couldn't they just say this?

[00:05:08.590] – Allan
It was just so well done that I was like, OK, this is for anyone that wants to understand how nutrition works in the body, how energy production works in the body. Get this book. Because this is an education. And it's very well-written and very easy to understand. I get into this stuff, I geek out. But this was not a geeky book. This was a practical. This is how it works. This is why it works this way. And this is what you can do to fix it. So I really appreciate that.

[00:05:38.680] – Dr. Gundry
Well, thanks. There is a lot of geeky stuff in it, but supposedly I'm pretty good at taking geeky things and making it useful and practical.

[00:05:47.690] – Allan
Well, even the Krebs cycle, like I said. Now I want to start this out because like everything in our lives, it seems more and more we're finding that our gut is the center of the universe. We like to think we live in our brain. But I think more and more we're finding that's not actually where our center of mass is. And it's definitely not where the center of a lot of things that are going on in our body starts.

[00:06:12.850] – Allan
So when we talk about the gut, I think a lot of people know kids forget health. I look at the prebiotics and probiotics. And then you brought up a new term postbiotics. Can you actually just talk about all three so we can kind of have an understanding of how those all interact and what they mean to our overall health?

[00:06:31.630] – Dr. Gundry
Sure. I think by now most people understand or at least have heard the term probiotics. An easy way to explain them are they are the friendly bacteria that we need in our gut. And I call them gut buddies. But and many people associate probiotics with, say, eating yogurt. Let's just use that as an example. Then there are prebiotics and these essentially are fibers. They are nondigestible fibers. We can't eat them or break them down that our probiotics, our gut buddies want to eat. And one of the things I've told all my patients you have that you could take all the probiotics in the world, but if you don't give them prebiotics, their food, they're not going to grow.

[00:07:24.190] – Dr. Gundry
And I have an office in Palm Springs and I use the example. I suppose I sold you grass seed here in Palm Springs when you came back a month later and said you sold me bad grass seed. It didn't grow. And I said, well, what do you do next? So I took it, throw it, threw it out in the yard with sand in my yard. And I said, Well, did you water it? No. Did you fertilize it? No. Well, of course it didn't grow. And it's the same way with probiotics. You've got to give them the things they like to eat.

[00:07:55.270] – Dr. Gundry
Now, the reason you want to do that is twofold. Number one, the more you give them the eat, the more they basically keep for themselves and grow little gut buddies.

[00:08:07.540] – Dr. Gundry
But more importantly, the science now of postbiotics is probably one of the most exciting fields in medicine and health. So postbiotics are what I basically call are the bugs farts. They eat the prebiotics and then they make compounds, most of which are gases and some small short-chain fatty acids like butyrate that are a communication system between our gut microbiome, between our good guys and our brain cells, our mitochondria in all of our cells. And there is actually a what's called trans-kingdome language that's spoken between probably our most important organ there is our gut microbiome and all of our energy producing organelles, the mitochondria.

[00:09:05.620] – Dr. Gundry
And it's so important that many people think that this discovery and it's ongoing is is as important as breaking the Enigma code in World War Two. And for those of history buffs, the Germans' code was nearly impossible to break and we couldn't figure out what was going on. The Germans could go anywhere and no one would know what how they were doing it. So breaking that code, breaking that language, changed the war and breaking this code, finding that there is a language that the microbiome talks to our cells is startling.

[00:09:43.880] – Allan
Yeah, I mean, it would make sense that there's some way that our body is relating to that microbiome because when it's ill. We're ill. And so if it's doing well, it needs a way to tell us that. And so by creating those short chain fatty acids and creating certain compounds, we know, or our body knows that intrinsically that it's eating well, that we're feeding at the fiber that it needs, that there's enough of the good stuff there and not it not much of the bad bugs that are in there.

[00:10:18.310] – Allan
And obviously, the bad bugs are putting off different compounds and chemicals and causing all kinds of disrepair. And our body doesn't like disrepair. It likes to get inflamed and deal with that problem. And so by making sure that we're feeding our probiotics prebiotics, they're going to communicate the right messaging through our system. And so our mitochondria knows, okay, we can fire on all cylinders, we can make more of us, and we're going to be in good shape because everything's good, we're eating well and we're doing the things we're supposed to do to keep that system healthy.

[00:10:56.110] – Dr. Gundry
Yeah, that's exactly right. Hippocrates said it 2500 years ago, all disease begins in the gut and it's like, holy cow. He didn't have all these fancy blood tests that I have to look at leaky gut. How do you know all this? But he did. And he was right.

[00:11:15.280] – Allan
Yeah, well, and I think we all intrinsically know it too, because we go through about, we did this in college and it's like you're studying for your finals and you're eating nothing but pizza for a week and you felt like crap and you thought maybe, okay, it's just because I'm not sleeping and I'm not sleeping and all that. But much kind of you kind of knew intrinsically that that that bingeing on pizza for a week was not really what your body needed.

[00:11:43.900] – Dr. Gundry
Not a good idea.

[00:11:45.250]
It keep you alive. It was cheap and they delivered. And at that time that was about all they delivered. So that's what you did. And now we know that with good nutrition, we don't have brain fog. We have plenty of energy. And a lot of the other problems that we see, the chronic diseases, they go away. I've always found, people will come and I know this due to their come to your office, say, what can I do for this problem? And a lot of times what I've found is it's what can you stop doing versus what can you do.

[00:12:18.820] – Dr. Gundry
Oh, that's exactly right.

[00:12:20.110] – Allan
And so in the book you discuss seven energy disruptors. And I just thought that people could put that on the refrigerator and get rid of those seven things, their life would be a thousandfold better. Could you go through those seven energy disruptors?

[00:12:37.840] – Dr. Gundry
Yeah. The number one energy disruptor is the widespread use of antibiotics, either by ourselves or the antibiotics that we give to most of the animals that we raise to eat and broad spectrum antibiotics. Actually, we're we're a wonder drug. In the 1970s, I remember when they came out, I was in medical school and they were a lifesaver because we didn't have to figure out what bacteria we were trying to kill. We could just shotgun these broad spectrum antibiotics and kill everything. And wow, that's great!

[00:13:17.620] – Dr. Gundry
Unfortunately, we didn't know that these things were killing the entire gut microbiome as well. It was like dropping napalm on a tropical rainforest and that goes on. Still, antibiotics are just so widespread, doctors give them out like candy. When anyone has a sore throat or a runny nose, which is a virus in most cases, which antibiotics won't work on.

[00:13:43.390] – Dr. Gundry
And about 50 years ago, it was discovered that low-dose antibiotics given to animals like pigs and chickens and cows would make them grow fatter and faster. And, wow, great! Now, no one bothered to think that those antibiotics would remain in the flesh of those animals. And so when we eat any factory-raised or chicken or pig, for instance, or even farmed fish, we are getting a dose of antibiotics that again kills off our microbiome. And once we decimate our microbiome, watch out, everything falls apart, quite frankly.

[00:14:24.280] – Dr. Gundry
The second thing is glyphosate. The active ingredient in Roundup and several other of the new herbicides. Glyphosate was patented as an antibiotic, which ought to give us pause. It was not patented as a weed killer and it will kill bacteria. And we have been told that, don't worry, glyphosate works with what's called the shikimate pathway and humans don't have a shikimate pathway. And so you're safe, but our bacteria have the shikimate pathway, and so glyphosate disrupts our microbiome.

[00:15:04.440] – Dr. Gundry
Number two, it's now been shown that glyphosate will actively cause leaky gut, regardless of whether it destroys the microbiome. Third, glyphosate interferes with receptors for thyroid hormones and interferes with vitamin D production, and it also interferes with adrenal gland function.

[00:15:25.260] – Dr. Gundry
So glyphosate used to be used on GMO crops. That's how it was devised. But in the past 10 years, it's now mainly used as a desiccant on conventional crops to make them easier to harvest. Desiccant just means kill them and dry it out. So it's used on all of our corn, all of our wheat, all of our oats, all of our soybeans, all of our canola. A lot of our flax seeds now have it. And so people are looking for non-GMO, but that's actually deceptive because it's now used on mostly non-GMO food.

[00:16:04.770] – Dr. Gundry
So it's fed to our animals. They then bring glyphosate to us. It's fed us in almost all of our products. It's in all of our wheat products. It's even in a lot of California wines. It's everywhere. So it is really an antibiotic against the Earth, in my opinion.

[00:16:25.140] – Dr. Gundry
Third environment, the same subject, environmental chemicals and the chemicals that we use primarily in plastics. BPA, the most famous of these endocrine disruptors, is supposedly banned, but it's replacement's like BSA looks to be the same problem.

[00:16:46.170] – Dr. Gundry
There are phthalates in most of our plastic wraps, and I've written about this before, but it's getting even scarier. We now know that exposure to phthalates, like in our carpet, like in our clothing, actually disrupts our sexual hormones so much that we now see our sperm counts, for instance, are down 50 percent over what they were 10 years ago in men and women who consume a lot of chicken during pregnancy actually give birth to boys who have shorter penises than women who don't eat a lot of chicken. That chicken is full of phthalates. So scary stuff indeed.

[00:17:32.330] – SPONSOR
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[00:19:07.500] – Dr. Gundry
Overused pharmaceuticals is number four, and this runs the gamut from NSAIDs like Advil, Aleve or ibuprofen. These are like swallowing hand grenades. They actually cause giant gaping holes in the lining of our gut. And pharmaceutical companies knew this when they were first made in the 1970s. That's why they were prescription only. And you could only get a prescription for these things for two weeks because it was known how dangerous they were. Now, of course, they're the largest over-the-counter medication there is.

[00:19:43.950] – Dr. Gundry
The second really troublemaker are the antacid drugs, which are what are called proton pump inhibitors, Nexium, Prilosec, Protonix. These are the second widely prescribed drugs. And now over the counter, these were miraculous when they first came out. And I remember when they did prevented ulcers. And I used to operate on ulcers as a surgeon, but they work by inhibiting proton pumps.

[00:20:16.320] – Dr. Gundry
And here's the amazing finding. They not only work to stop gastric acid production, but our mitochondria work, generate energy by pumping protons. That's what happens. And so if you're swallowing a proton pump inhibitor, a blocker of proton pumps, your mitochondria in your heart don't work, your mitochondria and your brain won't work. And that's why now there's very strong evidence that use of these drugs actually really set you up for congestive heart failure and dementia. And there's a warning on the label saying, please do not use these for more than two weeks. And that's why the warnings there. But nobody listens.

[00:21:02.400] – Dr. Gundry
Also, these things allow bacterial overgrowth of bad bugs in your gut because acid in your stomach is actually one of the ways that we regulate what bugs get into us.

[00:21:15.150] – Dr. Gundry
Number five, probably my most controversial saying is fructose. And the book goes into how fructose, which is half of table sugar, it's high fructose corn syrup. It's in fruit. Fructose actually is one of the best ways to stop mitochondrial function, to prevent energy from being made. And in my first book, years and years ago, I said give fruit the boot, in general. Have fruit in moderation only in season and use low fructose fruit. And that's particularly the berries and kiwi or and passion fruit and pomegranates. Those are the low fructose fruits. The highest fructose fruits are apples, mangoes and grapes. And I know you're in Panama, so stay away from those mangoes.

[00:22:12.960] – Allan
I actually do.

[00:22:15.600] – Dr. Gundry
Now, number six is junk white or blue light special. And we're not all going to Kmart. We are bombarded with blue light throughout our day and night. They're in our lighting there, in our computer screens there in our smartphones. And blue light is actually designed to activate our hunger hormones and activate staying awake. And it was actually to make us go eat when sunlight was long in the summer. Now we're bombarded with this. It sets us up to look for sugary junk food and it sets us up to not sleep.

[00:22:59.610] – Dr. Gundry
And one of the key foundations of the energy paradox is sleep is actually when we do our repair work on our mitochondria, it's like the reason we do repair work on roads in the middle of the night is because there's not much traffic in the middle of the night. And it's the same way we have to have downtime for our mitochondria. And that happens during sleep. And we're one of the most sleep-deprived nations in the world now, a lot of it because of blue light.

[00:23:31.470] – Dr. Gundry
So I really recommend people make sure that all of their screens have a blue switch when nighttime that lowers the light. Werar blue-blocking glasses once you go indoors and now we even use them for working on computers. There are several good companies that I recommend that I have no relationship to.

[00:23:54.840] – Dr. Gundry
Finally, EMFs, electromagnetic frequencies. These are everywhere now. I never used to think that this was a major issue until I started finding patients who clearly were sensitive to even low levels of these radio frequency waves and these were intelligent people, let's just put it that way. They weren't crazy in talking to space aliens. And interestingly enough, when they had people who specialize in this, look at when… For instance, one woman was having migraines almost constantly when they found when she was having migraines, it was actually when a naval vessel off the coast of Santa Barbara was transmitting signals and she actually had to move from Santa Barbara to get away from this.

[00:24:47.950] – Dr. Gundry
We had another woman. Here's the wildest story in this. Her husband was given a automatic defibrillator to shock his heart if he had an abnormal rhythm and the defibrillator was always sending off signals, communicating to a particular hospital, what was going on with him the minute he got his defibrillator, she found she couldn't sleep. And everybody said, it's all in your head, don't be ridiculous. So I said, well, look, you know, we have ways of turning off this transmission on the defibrillator and we do it all the time in surgery. And I said, well, just go back to your cardiologist, have them turn it off and report back. The minute that thing was turned off. She started sleeping again. So we have canary's who are very sensitive to this.

[00:25:42.730] – Dr. Gundry
So those are the seven deadly energy disruptors.

[00:25:47.380] – Allan
Yeah. And some of those are a little easier for us to avoid. Some are not. But where you have control, take control. This is really important. And it's easier to get rid of something than it typically is to add something.

[00:26:02.380] – Allan
But your program, the Energy Paradox Program, it's like a six-week kind of staged program. And I'm always going to say the foods are where we want to start with this. So in the book, you make it really easy because you have five dos and four don'ts as it goes to food. As a part of the Energy Paradox program. Could you take us through that real quick?

[00:26:24.320] – Dr. Gundry
Sure. The first thing you do is add prebiotic fiber to your diet, and this is actually pretty doggone easy to do. You can add tubers, say yams and sweet potatoes, rutabagas, radishes. Asparagus is a great source of prebiotic fiber. The chicory family, radicchio, Belgian endive, chicory itself. You can even buy inulin powder, which is basically flavorless. It has a little bit of sweetness and you can grind up flax seed, a great source of prebiotic fiber as well as psyllium husk. Another great source. So that's number one.

[00:27:01.570] – Dr. Gundry
You want to have foods that actually enable your gut buddies to make post biotics and some of the best post biotic generating foods are the allium family. So onions and garlic and shallots, leeks. Cruciferous vegetables, actually, which are sulfur containing foods, are really important for making one of the most important postbiotics, which is hydrogen sulfide, which is the rotten egg smell. And rather than being a poisonous gas that we once thought, it's actually essential for mitochondrial energy production.

[00:27:39.850] – Dr. Gundry
The next thing is you want to have resistant starches. And by that name, these are starches. These are chains of sugar molecules that are resistant to our digesting them. And so more of these starches arrive lower into the intestines where our gut bodies are waiting for them to eat, a trick that I think is just so useful for everyone. So you could take, for instance, like a sweet potato and you can make it more resistant than it already is to digestion by baking it or cooking it and then cooling it and then reheating it. In the process of cooling is when these starches actually are made more resistant. In fact, the most resistant starch has been found is the purple sweet potato. The purple sweet potato, if you cook it and cool it, it'll have about 50% of its entire sugar load would be resistant starch when you're done with it. So it's the thing that kept the Okinawans alive and thriving. One of the blue zones

[00:28:49.630] – Dr. Gundry
Eat fruit in very little moderation and eat low fructose fruit. And in general, you don't give fruit the boot whenever you can.

[00:28:59.320] – Dr. Gundry
And then get melatonin and phospholipid-containing foods. It turns out the melatonin is not just a sleep hormone. It is actually the most important antioxidant for your mitochondria there. Is it so important the mitochondria will even manufacture melatonin for themselves? But there's a lot of cool high melatonin foods that most people aren't aware of. Pistachios are number one, they have more melatonin than any other food, mushrooms are right behind that. Even coffee has melatonin. One of the surprising research that I discovered was that red wine and olive oil, which everybody knows has some great polyphenol properties, also are great sources of melatonin. And it may be that the French paradox and the Mediterranean diet is actually because of the melatonin in these foods and wine rather than resveratrol, for instance, or olive oil.

[00:30:02.090] – Dr. Gundry
So those are the big five.

[00:30:05.090] – Dr. Gundry
The big four of don'ts is, first of all, leave the lectins. I guess I got famous by telling people to avoid lectin-containing foods. Briefly lectins are plant proteins that are one of the best ways to cause leaky gut ever devised. And they're present in whole grains. They're present in non-pressure, cooked beans and legumes. Their present, peanuts and cashews, they're present in the nightshade family like tomatoes and regular potatoes and bell peppers, for instance. So leave the lecterns.

[00:30:43.090] – Dr. Gundry
Number 7, stop the sugar already. I mean, we are just overloaded with sugar and it's incredibly well hidden. As I show in the book, whenever you're looking at a label on a package, do not look where it says sugar because that's a lie. The labeling laws were changed to hide the sugar. Read total carbohydrates minus the fiber, and then that will actually tell you the amount of sugar in that product. And when you start doing that, it will scare you to death. And just a fun fact. There's four grams of carbohydrates in a teaspoon of sugar. So take that total carbohydrates, divide it by four and you'll see how many teaspoons of sugar you're actually eating. And it's actually shocking.

[00:31:36.900] – Dr. Gundry
So I like to use protein early in people's diets because protein is very energy sucking in terms of you lose about 30 percent of all the calories and protein in the process of digestion. But these ultra high protein diets and I'm talking about the Carnivore diet, which is just Adkins reinvented. I mean, come on. These actually starve your gut buddies for the fiber that they need. And so many of the popular keto diets are doing exactly the same thing. All this high fat and no fiber is a disaster waiting to happen because you literally starve the guys that are really going to keep you in great health.

[00:32:25.550] – Dr. Gundry
And finally, don't eat Frankenfoods with Frankenfats. Even though trans fats are legally banned in the United States, there was a loophole. They don't have to be declared in institutional food stuffs. So if you're running a restaurant, if you're having a school lunch program, you don't have to list trans fats on the label. They're legal. Plus, the second legal loophole is if you have less than a half a gram of trans fat per serving, you don't have to put it on the label.

[00:33:04.280] – Dr. Gundry
And this is how trans fats are still sneaking into us. And finally, frankenfood, about 70% of a typical American diet is now ultra-processed food. And we've broken down proteins, carbohydrates, and fats into quickly absorbed molecules that hit our mitochondria simultaneously, like rush hour in L.A. and our mitochondria grind to a stop in terms of making energy. And it's one of the big reasons everybody's so tired right now.

[00:33:39.890] – Allan
Yeah, and I love how you how you put that in the book. The the Lucy and Ethel at at the food conveyor belt worth the watch on YouTube. It's hilarious. But yeah, if our body is used to producing energy a certain way and then we're not feeding it that way, we're setting it up to fail, just like Lucy and Ethel.

[00:34:03.250] – Dr. Gundry
Watch there the Lucy show, the famous candy wrapping scene.

[00:34:08.600] – Allan
Yeah, it's hilarious. I remember that well, because I was a kid and it was hilarious. And it's even funny today. But, like I said in the book, you made all of this really simple. And there's just so much. And I think just what we covered here so far in the podcast, I think it's pretty easy for folks to see. Wow, I got to go back and listen to this again, because it's just so much information for us to improve our health and energy.

[00:34:36.340] – Allan
I define wellness as being the healthiest, fittest, and happiest you can be. What are three strategies or tactics to get and stay well?

[00:34:45.520] – Dr. Gundry
So one of the things that I really talk about in the program is, first of all, it's what I tell you not to eat. That's far more important than what I tell you to eat. And like you mentioned before, getting rid of a lot of the foods that we take for granted is healthy is one of the most important things you can do.

[00:35:07.090] – Dr. Gundry
The second thing is the more I can convince you to limit your eating window from the time you started eating in the morning to the time you stop eating in the evening, the more I can compress that to about six hours. In the book, we have a six-week program to get you down to six or seven hours. We don't have to jump in with both feet. We're going to go one hour at a time.

[00:35:36.370] – Dr. Gundry
But the evidence is so strikingly overwhelming in animal studies, in rhesus monkey studies, in human studies that the more we can compress our eating window, the more energy we're actually going to have. And the longer our health-span, the longer we are healthy and the longer our lifespan is. And it's really exciting that we have that much power over our fate just by changing the eating window, what I call cronoconsumption in the book.

[00:36:13.990] – Dr. Gundry
The third thing is people are obsessed with the fact that they got to walk about 10000 steps every day or they have to have an hour of exercise every day. First of all, the 10000 step idea was actually made up. It was fabricated by a Japanese pedometer company that wanted to sell pedometers. There's actually no basis in in fact. In the book I propose energy snacking, and particularly in covid, everybody, I realize you have a gym, but most of us can't get to the gym anymore, at least now.

[00:36:57.450]
So we need to have periods of short little time, frames of one minute walking up and down the stairs can actually improve your energy and cut your appetite compared to like 10 minutes of taking a walk. You can do a plank while watching television for a minute. And if you can't hold a plank, put your knees down and start there. There's so many ways jumping jacks. One of the things that anybody can do, and I really urge this while you're brushing your teeth, do deep knee bends, do squats and you got two minutes a day, you're not doing anything else. Just up and down. And it's these are little snacks of exercise that you can do. So those are three easily obtained things.

[00:37:47.460] – Allan
I love those. I love those a lot.

[00:37:50.430] – Allan
So, Dr. Gundry, if someone wanted to learn more about you, more about the book, The Energy Paradox and the things you're doing, where would you like for me to send them?

[00:37:59.250] – Dr. Gundry
Well, so you can come to. We've got several websites: drgundry.com, gundrymd.com is my supplements and food site, you can find my podcast at the Dr. Gundry Podcast wherever you get your podcasts. I've got two YouTube channels. You can find me on Instagram. And boy, if I don't show up on your computer, I'm doing something wrong.

[00:38:25.260] – Allan
All right, well, you can go to 40plusfitnesspodcast.com/479 and I'll be sure to have all those links there.

[00:38:32.010] – Allan
Dr. Gundry, thank you for being a part of 40+ Fitness.

[00:38:35.460] – Dr. Gundry
Allan, thanks so much. And keep doing the good work that you're doing.

[00:38:39.360] – Allan
You too.

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