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Back Clinic Diets. The sum of food consumed by any living organism. The word diet is the use of specific intake of nutrition for health or weight management. Food provides people with the necessary energy and nutrients to be healthy. By eating various healthy foods, including good quality vegetables, fruits, whole-grain products, and lean meats, the body can replenish itself with the essential proteins, carbohydrates, fats, vitamins, and minerals to function effectively.

Having a healthy diet is one of the best things to prevent and control various health problems, i.e., types of cancers, heart disease, high blood pressure, and type 2 diabetes. Dr. Alex Jimenez offers nutritional examples and describes the importance of balanced nutrition throughout this series of articles. In addition, Dr. Jimenez emphasizes how a proper diet combined with physical activity can help individuals reach and maintain a healthy weight, reduce their risk of developing chronic diseases like heart disease, and ultimately promote overall health and wellness.

Anti-Inflammatory Diets: Back Clinic Chiropractic Nutrition

Anti-Inflammatory Diets: Back Clinic Chiropractic Nutrition

Around 60% of individuals have a condition caused by or complicated by chronic inflammation. The body reacts with acute inflammation, which is beneficial as the immune system fights off bacteria that could infect the injury. Examples could be getting a cut on the finger that swells for a day or so to repair the wound or catching a cold and coughing up mucus to expel the germs. However, acute inflammation only lasts as long as necessary; chronic inflammation can last for weeks, months, and years. Individuals can have chronic inflammation and not know the damage being done to arteries and organs until pain or other issues begin to present. There are a few anti-inflammatory diets, which are nutrition plans that can help reduce inflammation.

Anti-Inflammatory Diets Chiropractic Nutrition

Anti-Inflammatory Diets

Health-promoting substances include vitamins, minerals, fiber, omega-3 fatty acids, flavan-3-ols in tea and cocoa, and anthocyanins in blueberries, strawberries, raspberries, and other red and purple plant foods. Certain chemicals in the body cause inflammation, and naturally-occurring chemicals in foods, can prevent and combat inflammation by providing essential nutrients.

Nordic Diet

This includes Denmark, Sweden, and Finland, which each have different cuisines, but traditionally, they share healthy foods that provide anti-inflammatory benefits, including:

  • Apples
  • Berries
  • Broccoli
  • Cabbage
  • Carrots
  • Canola oil is the principal oil
  • Fish
  • Pears
  • Potatoes
  • Sauerkraut
  • Whole rye

Rye is a grain shown to help reduce blood sugar, the inflammatory marker C-reactive protein. Individuals that follow this way of eating have lower blood levels of C-reactive protein and other inflammation markers. A randomized study was done in various Nordic countries and lasted six to 24 weeks. One group was assigned a healthy Nordic diet while the other stayed on the country’s modern, less healthy diet. The studies found that individuals that practiced a healthy Nordic diet even for a short while improved inflammatory markers and lost weight.

Mexican Diet

Research has linked a traditional Mexican diet to lower inflammation. Staple foods of a traditional Mexican diet include:

  • Cheese
  • Corn tortillas
  • Fruits and vegetables, including hot peppers
  • Rice – brown and white
  • Legumes/Beans

Legumes/beans are linked to protection from inflammatory-related conditions that include:

  • Obesity
  • High blood pressure
  • High blood cholesterol
  • Type 2 diabetes
  • Cardiovascular disease

Legumes are high in fiber, which helps:

 A National Cancer Institute study of post-menopausal women of Mexican descent living in the U.S. found that those following a more traditional Mexican diet averaged 23% lower C-reactive protein levels.

Nutritionist Health Coach and Chiropractic

In some instances, chronic inflammation can come from acute inflammation that does not turn off, which can happen when the body does not make enough chemical substances responsible for turning off the immune response. Blood tests for inflammation can include tests that detect the C-reactive protein and the erythrocyte sedimentation rate, which measures the speed red blood cells settle in a test tube that shows if more inflammatory compounds are present. A combined approach and team of medical professionals, including chiropractic, massage therapy, health coaching, and nutrition, can help relieve and prevent inflammation.


  • Consulting a nutritionist is recommended to figure out and determine the best diet/nutrition plan for the individual.
  • A nutritionist may also suggest supplementation like vitamin D, magnesium, and fish oil supplements.
  • Body composition analysis breaks down the body elements of water, protein, minerals, and fat that can also discover inflammation markers.


Chiropractic adjustments help reduce the production of cytokines or proteins that regulate the cells of the immune system. Overproduction of cytokines can cause a severe inflammatory response. Chiropractic’s purpose is to rebalance the body by realigning the vertebrae to reduce pressure on the nerves and promote a healthy nervous system. When the spine and other joints are correctly aligned, the nerves function correctly, returning the body’s biomechanics to normal.

InBody Results


Galbete C, Kröger J, Jannasch F, et al. Nordic diet, Mediterranean diet, and the risk of chronic diseases: the EPIC-Potsdam study. BMC Med. 2018;16(1):99.

Lankinen M, Uusitupa M, Schwab U. Nordic Diet and Inflammation-A Review of Observational and Intervention Studies. Nutrients. 2019;11(6):1369.

Ricker MA, Haas WC. Anti-Inflammatory Diet in Clinical Practice: A Review. Nutrition in Clinical Practice. 2017;32(3):318-325.

Santiago-Torres M, Tinker LF, Allison MA, et al. Development and Use of a Traditional Mexican Diet Score in Relation to Systemic Inflammation and Insulin Resistance among Women of Mexican Descent. J Nutr. 2015;145(12):2732-2740.

Valerino-Perea, Selene, et al. “Definition of the Traditional Mexican Diet and Its Role in Health: A Systematic Review.” Nutrients vol. 11,11 2803. 17 Nov. 2019, doi:10.3390/nu11112803

Yang, Yoon Jung, et al. “Dietary flavan-3-ols intake and metabolic syndrome risk in Korean adults.” Nutrition research and practice vol. 6,1 (2012): 68-77. doi:10.4162/nrp.2012.6.1.68

How Diet and Nutritional Supplements Impact Chronic Pain

How Diet and Nutritional Supplements Impact Chronic Pain

Nutrition is how the body utilizes consumed food. Nutrition plays a role in chronic pain; lifestyle behaviors can influence how food contributes to illness/diseases. A common cause of chronic pain is chronic systemic inflammation. Inflammation plays a role in many chronic disease conditions, including diabetes, heart disease, and cancer. Reducing inflammation can be achieved by adjusting diet to get individuals back to feeling better quickly and to aid them in maintaining and improving their overall health. Injury Medical Chiropractic and Functional Medicine Clinic offer diet and nutritional supplements guidance as part of a personalized treatment plan.

How Diet and Nutritional Supplements Effect Chronic Pain


The purpose of the inflammatory response includes:

  • Isolate the dangerous bacteria, viruses, or damaged cells.
  • Flush out the dead cells and other damaging substances.
  • Initiate the repair/healing process.

Types of inflammation

  • Localized inflammation occurs at the site of an injury or infection.
  • A sprained ankle that becomes swollen and painful or a cut that gets infected and becomes red and swollen are examples of localized inflammation.
  • Systemic inflammation occurs throughout the body. External factors can trigger this type of inflammation.
  • Viral and Bacterial infections.
  • Allergens or toxins in food and the environment.
  • Smoking
  • Alcohol consumption
  • It can also be triggered by internal factors, including:
  • Stress
  • Obesity
  • Autoimmune conditions
  • Genetic variations

Optimizing Diet and Nutritional Supplements Effect on Chronic Pain

The body needs protein, carbohydrates, fat, fiber, vitamins, and minerals for the health and the prevention of chronic disease.

  • Dietary intake can enhance the function of the nervous system, immune system, and endocrine system that directly affects pain symptoms and episodes.
  • Losing weight decreases the added pressure on joints and reduces inflammation.
  • Dietary intake and weight status impact the risk and/or severity of other chronic diseases that include:
  • Cardiovascular disease
  • Diabetes
  • Anxiety
  • Depression
  • Often occur simultaneously with chronic pain.

Prescribed diet modification, also known as diet therapy includes:

  • Modifying the entire diet.
  • Supplementing the diet with specific nutrients.
  • Changing dietary patterns to induce a fasting state.

Benefits include:

  • Calorie reduction
  • Increased antioxidants
  • Prebiotic supplementation for gastrointestinal health.

These approaches positively impact comorbidities of chronic pain and promote secondary gains, including:

  • Pain alleviation and management.
  • A positive promotion of health and well-being.
  • Reductions of comorbidities like obesity and cardiovascular disease.
  • Reducing healthcare costs.

Vitamin and Mineral Supplements

Diet and nutritional supplements provide added essential nutrients to a damaged, inflamed, or injured body. Dietary supplements improve overall health and wellness.

  • Vitamin D and calcium tablets help maintain optimal bone health, as low vitamin D levels can lead to back pain.
  • Omega-3 fatty acids help reduce inflammation.
  • Vitamins E and C, combined with copper, help with blood production, tissue repair, and brain and skin health.
  • Folic acid can help with joint pain and myofascial pain.
  • B Vitamins can help with pain and prevent liver dysfunction.

Nutritional supplements support the body until the body and/or organs have correctly healed. Recovery from an injury could cause body stress that can interfere with the healing process. Diet and nutritional supplements expedite the healing and recovery process by:

  • Helping overcome dietary deficiencies.
  • Improving immune system function.
  • Detoxifying toxins.
  • Contain antioxidants that help the body stay toxin-free.

Chiropractic restores and realigns the body by incorporating supplements to nourish the body tissues and recover optimally from injury.

InBody Nutrition


Dragan, Simona, et al. “Dietary Patterns and Interventions to Alleviate Chronic Pain.” Nutrients vol. 12,9 2510. 19 Aug. 2020, doi:10.3390/nu12092510

Lee, Mi Kyung, et al. “The use of nutritional guidance within chiropractic patient management: a survey of 333 chiropractors from the ACORN practice-based research network.” Chiropractic & manual therapies vol. 26 7. 20 Feb. 2018, doi:10.1186/s12998-018-0175-1

Li, Chuan, et al. “Macrophage polarization and meta-inflammation.” Translational research: the journal of laboratory and clinical medicine vol. 191 (2018): 29-44. doi:10.1016/j.trsl.2017.10.004

Nutrition and Chronic Pain

Pahwa R, Goyal A, Jialal I. Chronic Inflammation. [Updated 2021 Sep 28]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from:

Spondylitis Anti-Inflammation Diet

Spondylitis Anti-Inflammation Diet

Spondylitis Anti-Inflammation Diet: Individuals who have a chronic back pain condition can be recommended to have two or more vertebrae fused to correct the problem/s and alleviate the pain. However, a form of inflammatory spinal arthritis can cause the vertebrae to fuse by themselves, known as ankylosing spondylitis. One recommended way to bring pain relief is by eating an anti-inflammatory diet. Studies have shown that a low-inflammatory diet can help improve spondylitis symptoms.

Spondylitis Anti-Inflammation Diet

Spondylitis Anti-Inflammation Diet

Ankylosing spondylitis is a progressive inflammatory disease that primarily affects the spine; however, individual symptoms vary. Symptoms include stiffness and pain in the neck, hips, low back, and fatigue. There is no definite pattern meaning:

  • Symptoms can improve.
  • Symptoms can worsen or flare up.
  • Symptoms can stop for a period of time.

Women are affected more often than men with no known cause. There is no cure for ankylosing spondylitis, but treatments and self-care can slow down the disease’s progression and help manage symptoms.

Diet and Inflammation

Diet is not the root cause of inflammatory disease, but eating inflammation-causing foods can worsen symptoms. Reducing inflammation can help alleviate pain.

  • Eliminating foods that cause or increase inflammation is recommended to help the body become stronger and manage symptoms.
  • Another way is to incorporate spondylitis anti-inflammation foods.
  • Functional medicine practitioners can help guide individuals on maximizing healthy nutrition and using it to reduce pain and symptoms.
  • If an individual has a genetic predisposition, their diet can be crucial to calm down the symptoms and help turn the autoimmune disease around.

A spondylitis anti-inflammation diet should be rich in vegetables, fruit, whole grains, and omega-3 fatty acids. Evidence shows that a diet low in starches can lead to less ankylosing spondylitis activity. Low-starch can also help limit the presence of Klebsiella pneumoniae, a bacteria that feeds on starch and is a known trigger for the onset and development of ankylosing spondylitis.

Foods To Eat

Leafy greens

  • These include spinach, kale, Swiss chard, and collard greens containing magnesium and polyphenols that reduce inflammation.
  • These can be raw or cooked with garlic and olive oil added to maximize benefits.

Cruciferous vegetables

  • These contain sulforaphane, an antioxidant that includes broccoli cauliflower and can be eaten raw or cooked, roasted with olive oil, sauteed, and stir-fried.

Allium Vegetables

  • These contain sulfuric compounds and quercetin, a flavonoid that helps reduce inflammation.
  • These include red and yellow onions, leeks, garlic, and shallots.
  • They can be eaten raw or cooked in salads, stir-frys, and sandwiches.


  • These contain anthocyanin, an antioxidant flavonoid, and other antioxidants and polyphenols that help with inflammation.
  • These include strawberries, raspberries, blueberries, blackberries and can be eaten raw, in smoothies, in salads, with oatmeal, or mixed in unsweetened yogurt.


  • Certain fruits contain quercetin and polyphenols to help with inflammation.
  • These include apples, cherries, oranges.

Healthy oils

  • Contain oleocanthal which acts similar to nonsteroidal anti-inflammatory medications and contains various antioxidants.
  • These include olive oil for low heat cooking and avocado oil for high heat cooking to replace butter and margarine.
  • It can be served in dressings and drizzled on foods.

Nuts and seeds

  • These contain alpha-linolenic acid, which is a type of omega-3 fatty acid.
  • Examples include walnuts, almonds, peanuts, pistachios, chia seeds, and ground flaxseeds.
  • These can be served as snacks, salads, mixed in side dishes, topping, or added to unsweetened yogurt or oatmeal.

Fatty fish

  • Omega-3 fatty acids help reduce inflammation.
  • Examples include salmon, cod, rainbow trout, mackerel, and sardines.
  • These can be baked, sauteed, grilled, mixed into salads, and stir fry.

Avoid These Foods

When making lifestyle adjustments for a spondylitis anti-inflammation diet, focus on reducing or removing processed foods and saturated fats. These include:

  • Sugars from all sources like soda, sugary drinks, shakes, candy, and desserts.
  • Trans fats, like those in fried foods like chips and fries.
  • Starches, such as found in potatoes.
  • Refined carbohydrates, processed grains that include white bread, and pastries.
  • Red meat.
  • Gluten.
  • Dairy.
  • Eggs.

Individuals may not be symptomatic with certain foods, but that doesn’t mean the foods should be consumed. Gluten, dairy, and eggs can cause potential problems as they compromise the gut and the immune system. These can set back the individual’s healing or remission.

Body Composition

What Happens To The Body When Eating Fruit

Fruit is made up of simple sugar called fructose, providing the body with a carbohydrate energy source. The natural sugar the body gets from a piece of fruit is not the same as processed fructose added to processed products like fructose corn syrup. Processed products are typically filled with empty calories and very little nutrition. When the body has fruit, the liver processes fructose before getting absorbed through the small intestine. Research shows that exposing the gut to more fiber-rich foods like fruit helps the gut achieve an anti-obese condition by increasing the good bacteria and reducing the obese bacteria. Essential nutrients from fruit include:

  • Folate
  • Vitamin C
  • Vitamin B1

The USDA recommends making half of each meal/plate be fruit and vegetables.


Harvard Health Publishing. (November 16, 2021) “Foods that Fight Inflammation.”

Macfarlane, Tatiana V et al. “Relationship between diet and ankylosing spondylitis: A systematic review.” European journal of rheumatology vol. 5,1 (2018): 45-52. doi:10.5152/eurjrheum.2017.16103

Nielsen, Forrest H. “Magnesium deficiency and increased inflammation: current perspectives.” Journal of inflammation research vol. 11 25-34. January 18 2018, doi:10.2147/JIR.S136742

Rashid T, Wilson C, Ebringer A. The Link between Ankylosing Spondylitis, Crohn’s Disease, Klebsiella, and Starch Consumption. Clin Dev Immunol. 2013;2013:872632. doi: 10.1155/2013/872632.

Sharma, Satya P et al. “Paradoxical Effects of Fruit on Obesity.” Nutrients vol. 8,10 633. 14 Oct. 2016, doi:10.3390/nu8100633

van Buul, Vincent J et al. “Misconceptions about fructose-containing sugars and their role in the obesity epidemic.” Nutrition research reviews vol. 27,1 (2014): 119-30. doi:10.1017/S0954422414000067

Physical Wellness, Diet, and Chiropractic

Physical Wellness, Diet, and Chiropractic

A healthy diet and proper nutrition are essential for the body’s overall health and physical wellness. Improper nutrition can lead to the body’s inability to repair muscle, affect muscle density, affect fluid levels in the cells, organ function, and nerve function. Individuals who receive chiropractic treatment regularly tend to experience fewer colds and illnesses, reduced aches and pains, and improved mood overall. There are nutritional options and certain foods individuals are recommended to follow to get the most benefits from the chiropractic treatment. A healthy diet, proper hydration, exercise, and rest can help keep the body on the road to optimal health.

Physical Wellness, Diet, and Chiropractic

Poor Diet Inflammation

A poor diet and bad eating habits cause the body not to operate efficiently. The body becomes weary and tired, causing it to break down. Those who favor processed foods, sugar, and empty calories that have no nutritional value put their bodies at risk for inflammation. Inflammation can lead to muscle pain, joint pain, and other health conditions. Chronic inflammation over time can lead to:

  • DNA damage
  • Tissue death
  • Internal scarring
  • All are linked to the development of several diseases, including cancer.

Physical Wellness Foods

Individuals begin to feel much better and healthier when eating whole foods. It can be hard to make the switch for those that have been eating poorly for years, but once begun, most individuals feel better almost immediately.

Steamed Vegetables

  • Eat a variety of tolerable vegetables.
  • Steaming improves the utilization/availability of the food substances and reduces the irritating residue in the gut, allowing it to restore itself.
  • For anti-inflammation, it is recommended to avoid tomatoes, potatoes, eggplant, and bell peppers.


  • Any nut that is tolerable except peanuts, like almonds, cashews, brazil nuts, sunflower seeds, and walnuts are all recommended.


  • Any legumes tolerable like split peas, lentils, kidney beans, pinto beans, soybeans, mung beans, garbanzo beans, and adzuki beans.


  • It is recommended to eat one to two cups of cooked grains per day.
  • These include millet, basmati or brown rice, quinoa, barley, buckwheat, oatmeal, and amaranth.
  • It is recommended not to eat wheat, whole grain, or otherwise.
  • No bread, plan meals so that bread is not required, as bread can raise sugar levels and increase an inflammatory marker.


  • Deep-sea fish is preferred that includes salmon, halibut, cod, sardines, tuna, mackerel.
  • The fish should be poached, baked, steamed, or broiled.
  • No shellfish or swordfish.

Chicken and Turkey

  • Eat only white meat and do not eat the skin.
  • The chicken should be baked, broiled, or steamed.
  • Free-range or organic chicken is preferable.


  • Raw is best, can be baked at a low temp and made into juice.
  • Apples, avocadoes, blueberries, cherries, fresh pineapple, guavas, lemons, limes, oranges, papaya, raspberries, strawberries.


  • One of the essential things that chiropractors recommend is to cut out artificial sweeteners and excess sugar.
  • Small amounts of maple syrup, rice syrup, barley syrup, and honey can be used.
  • Sugar cravings can be avoided by eating protein with each meal.

Water and Herbal Teas

  • Drink 8 to 10 glasses of water every day.
  • Drink 2 to 4 cups of herbal tea, sipped slowly in the evening.

Body Composition


Antibiotics are designed to cure bacterial infections by killing invading bacteria. However, antibiotics don’t separate the good bacteria from the bad. As a result, antibiotic therapy of only three to four days can alter gut microbe population and diversity. Studies have shown that children are particularly at risk as reduced gut bacteria diversity has been linked with childhood obesity. For this reason, make sure to follow a physician’s instructions when using antibiotics. Spending time outdoors regularly can help increase the body’s exposure to microbial diversity. Gardening is a great way to get dirty with soil to reacquaint the gut flora and maintain the body’s physical wellness.


Fritsche, Kevin L. “The science of fatty acids and inflammation.” Advances in nutrition (Bethesda, Md.) vol. 6,3 293S-301S. 15 May. 2015, doi:10.3945/an.114.006940

Kapczuk, Patrycja et al. “Żywność wysokoprzetworzona i jej wpływ na zdrowie dzieci i osób dorosłych” [Highly processed food and its effect on health of children and adults]. Postepy biochemii vol. 66,1 23-29. 23 Mar. 2020, doi:10.18388/pb.2020_309

Ricker, Mari Anoushka, and William Christian Haas. “Anti-Inflammatory Diet in Clinical Practice: A Review.” Nutrition in clinical practice: official publication of the American Society for Parenteral and Enteral Nutrition vol. 32,3 (2017): 318-325. doi:10.1177/0884533617700353

Serafini, Mauro, and Ilaria Peluso. “Functional Foods for Health: The Interrelated Antioxidant and Anti-Inflammatory Role of Fruits, Vegetables, Herbs, Spices and Cocoa in Humans.” Current pharmaceutical design vol. 22,44 (2016): 6701-6715. doi:10.2174/1381612823666161123094235

Wahlqvist, Mark L. “Food structure is critical for optimal health.” Food & function vol. 7,3 (2016): 1245-50. doi:10.1039/c5fo01285f

Not All Foods Are Beneficial For Bone Health and Osteoporosis Prevention

Not All Foods Are Beneficial For Bone Health and Osteoporosis Prevention

There are certain foods that although healthy, for individuals trying to prevent osteoporosis, they could stunt healthy bone growth. There are ways to prevent osteoporosis, and eating a diet rich in calcium and vitamin D is one of them. However, not all foods are beneficial for bone health. Some nutrients can actually damage bones when consumed in high doses. These foods do not have to be completely removed from an individual’s diet. These foods and nutrients are still important so it would not be healthy to just stop. Individuals with or trying to prevent osteoporosis just need to make adjustments and consume them in moderation.  
11860 Vista Del Sol, Ste. 128 Not All Foods Are Beneficial For Bone Health and Osteoporosis Prevention


Too much caffeine more than four cups of coffee a day decreases calcium absorption, that increases risk for fractures. Coffee and tea contain caffeine naturally, but sodas create even larger concerns. Experts believe that the caffeine content in sodas is not the only danger. It is the substitution of milk and other calcium-based drinks.


Protein is essential for a balanced diet. This is because it helps build healthy muscle mass. A diet too high in animal protein (beef/pork) as opposed to protein from nuts and grains could contribute to calcium loss. Animal protein/s contain sulfur, that forms acid in the body. Acidic balance is necessary and so the body will release calcium from the bones to neutralize the acid and achieve balance.

What is considered too much protein?

No general amount has been determined. Therefore just an individual’s daily requirement, determined by body weight is what is recommended. Finding out how much protein is needed, take your weight in pounds, and multiply by .37. (Weight/lbs x .37 =) This will tell an individual how many grams they should be consuming every day. There are more specific techniques to get an exact number if need be.


Green vegetables are considered some of the best foods to eat when the aim is to strengthen the bones. But spinach can prevent the body from absorbing calcium properly. This is because it contains oxalate. Oxalate interferes with the body’s ability to absorb calcium. Fortunately, spinach can still be included but may need to be adjusted/altered as to how it is prepared. In this case, spinach is best eaten cooked, as the chemical is destroyed through the process.
11860 Vista Del Sol, Ste. 128 Not All Foods Are Beneficial For Bone Health and Osteoporosis Prevention


Too much salt makes it difficult for the body to keep the calcium, which can cause bone loss. Many processed foods are extremely high in sodium. Therefore, try to eat fresh foods and try sea, Himalayan, or healthy form of salt when seasoning meals.

Pure Wheat Bran

Pure wheat bran is the only food that can lower the absorption of calcium in other foods when eaten together. If taking a calcium supplement the effects of this process can be lessened by taking the supplement a few hours before or after eating foods with pure wheat bran. These foods don’t have to be eliminated from your diet but should be consumed in moderation. The focus should be on a balanced diet. Building strong bones and maintaining them can be a delicious endeavor. Osteoporosis prevention is not the only benefit of healthy eating habits. A proper diet will promote and generate the optimal function of the body.

Learning About Food Substitutions


Dr. Alex Jimenez�s Blog Post Disclaimer

The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*
What is the Role of Glutathione in Detox?

What is the Role of Glutathione in Detox?

Antioxidants like resveratrol, lycopene, vitamin C, and vitamin E can be found in many foods. However, one of the most powerful antioxidants is naturally produced by the body.�Glutathione is known as the �master antioxidant�. Many foods have some glutathione but it is ultimately broken down by digestion before it can be properly used. Research studies have found that dietary glutathione isn�t associated with glutathione in the blood. As previously mentioned, glutathione is naturally produced by the body. But, if your capacity to do so is affected, it can cause a variety of health issues.


Glutathione is essential for liver detox or detoxification. Unlike other ways in which we can detox the body, scientists have demonstrated the benefits of glutathione for detoxification. It�s also necessary for healthy immune function and antioxidant defenses against free radicals. Glutathione deficiency is associated with health problems from overtraining to HIV/AIDS. In the following article, we will look at the role of this well-known amino acid in detox or detoxification. Glutathione is made up of three essential amino acids, including L-cysteine, L-glutamic acid, and glycine. It is responsible for:


  • Promoting liver detox or detoxification before bile is released
  • Reducing harmful components and toxins, such as peroxides
  • Neutralizing free radicals and other chemicals or substances
  • Cleaning out the body and supporting the immune and nervous system


What is Glutathione Responsible for in Detox?


Glutathione is essential for liver detox or detoxification. Glutathione binds to harmful components and toxins before they�re eliminated which is an important step in getting them out of your body.�Glutathione may also be very essential for helping your body eliminate harmful components and toxins found in the food you eat and the environment. By way of instance, one research study found that in people who eat a lot of fish, the total amount of mercury in their bodies was associated with genes that regulate glutathione levels in the blood. The more glutathione people made, the less amount of mercury they had.


Glutathione is found in every cell and tissue of the body. However, concentrations are seven to 10 times higher in the liver than anywhere else in the body. That�s because the well-known tripeptide plays a fundamental role in the Phase II liver detoxification pathway. The Phase II liver detoxification pathway is the process of metabolizing molecules that need to be eliminated from the body. Glutathione commonly binds to these molecules to eliminate them from the body. Glutathione ultimately has the capacity to bind to harmful compounds and toxins, flagging them as hazardous.


This helps eliminate chemicals and substances, scientifically known as xenobiotics, which weren�t produced in the body. And it can identify drugs, environmental pollutants, or any number of chemicals and substances. It�s important that glutathione binds to these harmful compounds and toxins before they can bind to important cells and tissues.�But the detox process isn�t complete. The next step is to turn the harmful compounds and toxins into a form that can be further metabolized and/or eliminated. Glutathione plays a role in turning fat-soluble toxins into water-soluble toxins so you can eliminate them from your body. The Phase II liver detoxification pathway involving glutathione plays physiologically essential roles in detox or detoxification. Without it, you�d probably be filled with hazardous material.


In conclusion, glutathione is essential for liver detox or detoxification. Glutathione is made up of three essential amino acids, including L-cysteine, L-glutamic acid, and glycine. Unlike other ways in which we can detox the body, scientists have demonstrated the benefits of glutathione for detoxification. As previously mentioned, it�s also necessary for healthy immune function and antioxidant defenses against free radicals. Glutathione deficiency is associated with a variety of health problems. In the article above, we looked at the role of this well-known amino acid in detox or detoxification.



Glutathione is an essential antioxidant for liver detox or detoxification, regulating inflammation, and supporting healthy immune function. But it�s not like other nutrients where you can eat more of it to take advantage of its health benefits. Instead, the important part about glutathione is supporting your body�s natural ability to produce it on its own. Think less �glutathione supplement� and more �eating your broccoli and moderate exercise� to help your body cleanse and protect itself against harmful components and toxins as well as bacteria and viruses. – Dr. Alex Jimenez D.C., C.C.S.T. Insight



Protein Power Smoothie | El Paso, TX Chiropractor


Protein Power Smoothie


Serving: 1
Cook time: 5 minutes


� 1 scoop protein powder
� 1 tablespoon ground flaxseed
� 1/2 banana
� 1 kiwi, peeled
� 1/2 teaspoon cinnamon
� Pinch of cardamom
� Non-dairy milk or water, enough to achieve desired consistency


Blend all ingredients in a high-powered blender until completely smooth. Best served immediately.



Cucumbers | El Paso, TX Chiropractor


Cucumber is 96.5% Water


Because they’re so naturally high in water, cucumber is also very low in calories. It only has 14 calories per 100g (3.5oz). That means you can nibble on it all day without worrying about your waistline.



The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas*& New Mexico*�


Curated by Dr. Alex Jimenez D.C., C.C.S.T.




  • Paleo Leap Staff. �Glutathione: the Detox Antioxidant: Paleo Leap.� Paleo Leap | Paleo Diet Recipes & Tips, 1 Feb. 2017,
  • Ask The Scientists Staff. �Glutathione – The Amazing Detoxification Molecule You Might Not Know.� Ask The Scientists, 19 Dec. 2019,
  • Dr. Judy. �Glutathione: The Detox Boss.� Vitality Natural Health Care, 14 Apr. 2018,
  • Dowden, Angela. �Coffee Is a Fruit and Other Unbelievably True Food Facts.� MSN Lifestyle, 4 June 2020,
What are the Phases of Liver Detoxification?

What are the Phases of Liver Detoxification?

People are exposed to toxins, such as pesticides and air pollutants in food and the environment, on a regular basis. Meanwhile, other toxins are produced in the body through normal functions and microbes. That’s why it’s fundamental to support the liver, one of the major detoxification systems in the body. If the liver isn’t working properly, harmful compounds can start to pile up in the cells and tissues, leading to a variety of health issues. Liver detoxification is a two-step process that converts fat-soluble toxins into water-soluble toxins that the body can eliminate accordingly.


In the following article, we will discuss the importance of liver detox, what happens in the two phases of liver detoxification, and how you can support liver detox to promote overall health.


The Importance of Liver Detox


The liver is responsible for the detoxification of all of the harmful compounds and toxins that the body is exposed to on a regular basis. Moreover, it’s fundamental to eliminate these from the liver and the rest of the body regularly to tremendously reduce their negative effects. If toxins start to pile up in the cells and tissues of the liver, it can potentially lead to liver damage as well as a variety of other health issues. By way of instance, toxins are associated with obesity, dementia, and even cancer. And they are also believed to be a factor in chronic health issues, such as fibromyalgia.


There are two main ways that the body eliminates toxins. First, fat-soluble toxins are metabolized in the liver to make them water-soluble. Then, water-soluble toxins are sent directly to the kidneys where these are eliminated in the urine. Another of the body�s safeguards against harmful compounds is that the blood collected from the gut goes to the liver first. The blood from the gut may be especially high in toxins if a person has a leaky gut. Through the detoxification of toxins first, the liver can considerably reduce the number of toxins that reach other organs, such as the brain and heart.


Phases of Liver Detoxification


The liver is one of the main detoxification systems in the body. Detoxification or detox in the liver is separated into two categories. They are known as Phase I and Phase II liver detoxification pathways.


Phase I Liver Detoxification Pathway


The Phase I liver detoxification pathway is the first line of defense against harmful components and toxins. It’s made up of a collection of enzymes known as the cytochrome P450 family. The enzymes help neutralize substances, such as caffeine and alcohol. They offer protection by converting these toxins into less harmful components. However, if the byproducts of the Phase I liver detoxification pathway are allowed to pile up in the liver, they can damage DNA and proteins. It is ultimately the role of the Phase II liver detoxification pathway to make sure that those toxins do not pile up in the liver.


Phase II Liver Detoxification Pathway


The Phase II liver detoxification pathway neutralizes the byproducts of the Phase I liver detoxification pathway as well as that of other remaining toxins. This is done by metabolizing fat-soluble toxins in the liver to make them water-soluble so that they can be eliminated from the body. This process is known as conjugation. Glutathione, sulfate, and glycine are the primary molecules responsible for this process. Under normal conditions, Phase II liver detoxification pathway enzymes produce low levels of glutathione. Under times of high toxic stress, the body increases glutathione production.



We are exposed to toxins like pesticides and air pollutants in the food we eat as well as in the environment every day while other harmful compounds are produced by microbes through normal functions in the body. It’s essential to support liver function because it is our main detoxification system. If the liver isn’t working properly, toxins and harmful compounds can start to pile up in the liver which can eventually cause a variety of health issues. The phases of liver detoxification are a two-step pathway that converts fat-soluble toxins into water-soluble toxins that the body can eliminate accordingly. In the article above, we discussed the importance of liver detox, the phases of liver detoxification, and how you can support liver detox to promote overall health.�- Dr. Alex Jimenez D.C., C.C.S.T. Insight



Image of zesty beet juice.


Zesty Beet Juice

Servings: 1
Cook time: 5-10 minutes

� 1 grapefruit, peeled and sliced
� 1 apple, washed and sliced
� 1 whole beet, and leaves if you have them, washed and sliced
� 1-inch knob of ginger, rinsed, peeled and chopped

Juice all ingredients in a high-quality juicer. Best served immediately.



Image of carrots.


Just one carrot gives you all of your daily vitamin A intake


Yes, eating just one boiled 80g (2�oz) carrot gives you enough beta carotene for your body to produce 1,480 micrograms (mcg) of vitamin A (necessary for skin cell renewal). That’s more than the recommended daily intake of vitamin A in the United States, which is about 900mcg. It’s best to eat carrots cooked, as this softens the cell walls allowing more beta carotene to be absorbed. Adding healthier foods into your diet is a great way to improve your overall health.



The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas*& New Mexico*�


Curated by Dr. Alex Jimenez D.C., C.C.S.T.




  • Ask The Scientists Staff. �Liver Detoxification Pathways.� Ask The Scientists, 30 Jan. 2019,,Phase%20I%20Liver%20Detoxification%20Pathway,toxins%20into%20less%20harmful%20ones.
  • Watts, Todd, and Jay Davidson. �Phases of Liver Detox: What They Do & How to Support Them.� Phases of Liver Detox: What They Do & How to Support Them – Microbe Formulas�, 24 Jan. 2020,
  • DM; Grant. �Detoxification Pathways in the Liver.� Journal of Inherited Metabolic Disease, U.S. National Library of Medicine, 1 July 1991,
  • Dowden, Angela. �Coffee Is a Fruit and Other Unbelievably True Food Facts.� MSN Lifestyle, 4 June 2020,
What is the Role of a Detox Diet?

What is the Role of a Detox Diet?

Most detox diets are normally short-term diet and lifestyle modifications made to help eliminate toxins from your body. A common detox diet may include a period of fasting and a diet of fruits, vegetables, juices, and water. A detox diet may also include teas, supplements, and enemas or colon cleanses. According to healthcare professionals, the role of a detox diet is to rest your organs, stimulate your liver function, promote toxin elimination, improve circulation, and provide healthy nutrients. Detox diets are recommended due to possible exposure to harmful compounds like heavy metals and pollutants.


Detox diets are also believed to help improve a variety of health issues, including digestive problems, bloating, inflammation, allergies, autoimmune diseases, obesity, and chronic fatigue.�However, there currently aren’t enough research studies on detox diets in humans and those that exist are considered flawed. In the following article, we will discuss the role of a detox diet on health and wellness.


Potential Benefits of a Detox Diet


Healthcare professionals have attempted to demonstrate the exact mechanisms in which detox diets can help eliminate toxins from your body. As a matter of fact, because of the current lack of research studies on detox diets in humans, there is currently little to no evidence which even demonstrates if detox diets can remove any toxins from your body as most of these rarely specify the type of harmful components they aim to remove. Moreover, your body is capable of cleansing itself through sweat, urine, and feces. Your liver also makes toxins harmless and then releases them from your body.


However, there are several harmful components that aren’t easily removed by these processes, including persistent heavy metals, phthalates, bisphenol A (BPA), and organic pollutants (POPs). These generally accumulate in fat tissue or blood and can take an extended period for your body to flush them. These harmful compounds are generally limited or removed in commercial products today.


Detox diets may also have other possible health benefits and these can also help encourage the following, including:


  • Avoiding processed foods
  • Eating nutritious, healthy whole foods
  • Exercising regularly and sweating accordingly
  • Drinking juices, teas, and water
  • Losing excessive fat; weight loss
  • Limiting stress, relaxing, and getting good sleep
  • Avoiding dietary sources of heavy metals and POPs


Following these guidelines is generally associated with improved health and wellness, regardless of whether you�re following a detox diet.


Bottom Line


Many detox diets are typically short-term diet and lifestyle changes made to help eliminate toxins from your body. A well-known detox diet may include a period of fasting and a diet of fruits, vegetables, juices, and water. A detox diet may also include teas, supplements, and enemas or colon cleanses. According to healthcare professionals, the role of a detox diet is to rest your organs, stimulate your liver function, promote toxin elimination, improve circulation, and provide healthy nutrients. Detox diets are recommended due to possible exposure to harmful compounds like heavy metals and pollutants.


Detox diets are also believed to help improve a variety of health issues, including digestive problems, bloating, inflammation, allergies, autoimmune diseases, obesity, and chronic fatigue. However, there currently aren’t enough research studies on detox diets in humans and those that exist are considered flawed. In the article above, we discussed the role of a detox diet on health and wellness.



Detox diets are made to help eliminate toxins from your body. A detox diet may include fasting, followed by a diet made up of fruits, vegetables, juices, and water. A detox diet may also include teas, supplements, and enemas. The role of a detox diet is to help your organs rest, promote liver function, support toxin elimination, improve circulation, and to offer various healthy nutrients. Detox diets are recommended when a person has been exposed to harmful compounds like heavy metals and pollutants. Detox diets are also believed to help improve digestive problems, bloating, inflammation, allergies, autoimmune diseases, obesity, and chronic fatigue, among a variety of other health issues. However, further research studies are still required. – Dr. Alex Jimenez D.C., C.C.S.T. Insight



Image of zesty beet juice.


Zesty Beet Juice

Servings: 1
Cook time: 5-10 minutes

� 1 grapefruit, peeled and sliced
� 1 apple, washed and sliced
� 1 whole beet, and leaves if you have them, washed and sliced
� 1-inch knob of ginger, rinsed, peeled and chopped

Juice all ingredients in a high-quality juicer. Best served immediately.



Image of carrots.


Just one carrot gives you all of your daily vitamin A intake


Yes, eating just one boiled 80g (2�oz) carrot gives you enough beta carotene for your body to produce 1,480 micrograms (mcg) of vitamin A (necessary for skin cell renewal). That’s more than the recommended daily intake of vitamin A in the United States, which is about 900mcg. It’s best to eat carrots cooked, as this softens the cell walls allowing more beta carotene to be absorbed. Adding healthier foods into your diet is a great way to improve your overall health.



The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas*& New Mexico*�


Curated by Dr. Alex Jimenez D.C., C.C.S.T.




  • Bjarnadottir, Adda. �Do Detox Diets and Cleanses Really Work?� Healthline, Healthline Media, 10 Jan. 2019,
  • Dowden, Angela. �Coffee Is a Fruit and Other Unbelievably True Food Facts.� MSN Lifestyle, 4 June 2020,
Podcast: Athletic Strength Training vs Military Strength Training

Podcast: Athletic Strength Training vs Military Strength Training



PODCAST: In today’s podcast, Dr. Alex Jimenez, chiropractor, and Kenna Vaughn, health coach, introduce Jeremy McGowan and Taylor Lyle, both experts in nutrition and strength training, as they discuss the differences between what is athletic strength training vs what is military strength training. By sharing a wide variety of nutrition and fitness recommendations, Jeremy McGowan and Taylor Lyle bring their knowledge and experience to El Paso, Tx where they offer performance improvements and injury recovery wherever they are needed. Dr. Alex Jimenez, Kenna Vaughn, Jeremy McGowan, and Taylor Lyle share what it is they do in their careers to provide overall health.� – Podcast Insight



[00:00:18] All right, guys, we’re here today. We’re excited. It’s a real special day for me here in El Paso because as you guys know, my job is to advance the science of wellness and fitness and to bring people that we have in El Paso to the forefront and to, you know, kind of show the individuals that are out there and the options we have. A lot of people don’t know. I’ve been out here for 30 years and I’ve seen El Paso kind of develop over the last three decades. And I’ve been nothing but proud to see the young kids and young men that are heading to the fitness programs all around the city, along with the insights that they’re bringing from where they come from people coming from all over the world. We have Olympians. We have specialists. We have top trainers, power trainers, fitness trainers, Crossfit trainers all around the world. These individuals bring a huge amount of talent and they all do the same thing. They get old. And as we get older, they were once the best in the world. And they come back and they share with. If you’re an Olympian and you know what? For the youth. So we bring certain individuals that have sciences and technologies. And some people are in the middle of their flight, in the beginnings and in the new starts of their lives where they actually bring us some great sciences. Today we have Jeremy McGowan and Taylor Lyle. These were two individuals that we brought in last time and we’re gonna hopefully have them come back and share with us their technologies. Jeremy brings a background. He works in the military, really smart guy. All these kids are really smarter than I am. It’s a beginning of time where we can see that the knowledge that the military has brought out has brought really great talent from around the world. [00:02:11][113.8]


[00:02:12] Jeremy is from Panama City, correct? Yes, sir. Yes. And Taylor, where are you from? Dallas. Fort Worth. [00:02:17][5.5]


[00:02:18] Dallas, Fort Worth. And one of the great things that I love about this, this whole story is that they’re here in El Paso and a lot of people don’t know this. And their expertise and knowledge are not only for us to to to benefit from, but they’re benefitting and they’re teaching the people that are here, the military, through their sciences and their techniques and their specialties and their licenses. So we really, really do have a moment in time where now the world is advancing in El Paso. So what I’d like to do is I’d like to say, introduce, you know, Kenna Vaughn. She’s over there on the side so you can see her. She’s there, she’s out. She’s anchoring on the side, making sure that my cameras work well and that I don’t stutter too much. Then we have Taylor Lyle and we have Jeremy. Jeremy McGowan. Correct. Yes. OK. And what we want to talk about a little bit about fitness training and the ideas about specifically about strength training, nutrition and as it pertains to collegiate sports and as well as power training for the military. So these kinds of sciences are very important for people to correlate. Now, do they cross lines? They cross lines for athletes in high school. So these sciences and these techniques are going to be good. But I like to know a little bit about Jeremy today. Jeremy, welcome to the show. And the people are here watching and they’re interested in understanding what it is that you do. So tell us a little bit about what you do and what you’ve done and where you came from. And we’ll leave it from there. Go ahead. [00:03:42][84.7]


[00:03:43] So, like you said, first, I’m from close to Panama City, Florida, a little tiny, small town. I went to Troy University on a baseball scholarship. It’s a D1 University in Alabama, close to Montgomery. So southeast Alabama, played there for five years. Soon as I got done playing slid right into coaching, I coached there for a little bit over three years. I ran baseball and softball, mostly assisted with other sports, the football, volleyball, soccer. A lot of others. Got offered a job out here to slot into the military side of things to coach. Getting really turn it down. Really, really enjoy what I’m doing here, running the physical training programs or the PT programs for a battalion at Fort Bliss. So I’ve worked with two separate battalions. We run the PT program, reconditioning program and then we work hand-in-hand. Kind of help write their PT programs so that when we’re not with them, they have a better idea of what to do. [00:04:36][53.1]


[00:04:37] I got a question for you. And you said that you’re an athlete going back to that. What position did you play? I pitched. You pitched. Oh, so you’re the dude. You’re the man. [00:04:44][7.0]


[00:04:45] You know, I was a closer started a little bit, but mostly closed. I really just tried to throw as hard as I could. That’s about it. Were you good? I like to think so. But you know some people might tell you differently. [00:04:57][11.8]


[00:04:58] Well, don’t be modest. Don’t be modest. You gotta say that you’re good at what you do. You know where I came from when I was a little boy. We got to see this out here in Mexico. We got this guy named Fernando Valenzuela. Well, remember that guy. Yeah. [00:05:11][13.4]


[00:05:11] Man was he was a Dodgers. Oh, man. I remember this big chunky looking dude that just could rip the ball. Definitely it didn’t look like he was a pitcher. But really, you know. But here’s the thing. Here’s the thing that I know now that I didn’t know then that people who got strong cores can really, really propel their force. Right. And this dude had a thick core, he busted up some gloves. Oh, hey. So let me ask you, what did the military see in you that they wanted to provide for this local community? [00:05:44][32.8]


[00:05:45] So the way that it kind of worked this whole program started as a very small pilot. There were five strength conditioning coaches and that was the first people on the ground. So that was it. And then it expanded. Now there are 60 coaches across a few bases in the U.S. So basically they needed qualified coaches that had an experience. So they wanted guys that had been a strength coach, you know, three-plus years, whatever, to lead the way. The assistants could have a little bit less experience but had to be certified, had to have a little bit of experience in the field so that they could get some, you know, guys in the run PT programs that were used to running large groups. So they wanted guys mainly from the collegiate side because we’re a little more used to running large groups, the private sector as well, depending on where they were at. Obviously, if they’re, you know, only working there for a very small amount of time, it might not be as much, but… They really wanted to focus on, you know, the qualifications, so having that Master’s degree and having that call and having that certification was the main thing. [00:06:44][59.0]


[00:06:45] I’ll tell you what, I saw you’re, clearly that you’re a really, really smart that both of you guys have resumes that are just amazing. And I got to tell you, the talent that the military brings this town is amazing. So don’t feel shy. Go ahead and tell people you got the big ‘ol Masters because that’s huge because you’re only one step away from a Ph.D. Let me ask you this because that’s very curious. The military has different departments, different battalions. What is it? [00:07:07][22.2]


[00:07:07] How many people in the battalion, the one that we were in originally there was around 410, 450. This one’s larger. So there are five companies. Each company is comprised of around 100 people. So there’s upwards of 550 in the battalion right now that we work with. [00:07:22][14.3]


[00:07:22] I’ll tell you what, we’re used to running a little bit of a Crossfit center. We’re actually coming from the Push Fitness Center. And 20, 30 kids at one time is a lot. How can you manage the largeness or the immensity of those groups together? [00:07:34][12.2]


[00:07:35] We kind of set up circuit style training for the most part. So we try to run stations with them. Luckily, I do have another strength coach, it’s not just me. So that helps a lot. We split the group up into two. Normally we’ll run a lifting type station and then a running type station and one of us will run each and we get about the halfway point. We’ll switch. So he’ll come over if I’m running the training. The strength training station to begin with. We’ll just flip flop. So he’ll bring his group over the straight training. I’ll take my group of the running and we’ll do that for the last half. So we usually have around outside tops around 80 people in a group. It would be the most that we would have and we would have 40 and 40 apiece. [00:08:09][34.0]


[00:08:10] Jeremy so you can pretty much see all these guys in different, I guess, techniques whether this is a running area. This is a strength area. You can see them all line sight kind of in the distance. [00:08:19][8.8]


[00:08:19] Yeah. That’s the goal. So with the strength training sessions, we set up kind of a semicircle on those stations so that I can just walk around the semicircle and then be able to see everyone. [00:08:29][9.6]


[00:08:30] And then as far as the running goes, it’s normally we do more anaerobic style training, some more sprint type work so that we can be right there telling them, you know, running the rest times, telling them, you know what, Tom, we’re trying to be on the run, whatever might be so that we can actually manage it a little more. [00:08:44][13.8]


[00:08:44] Wow. Taylor, we’re gonna get with you in a second there, so go ahead and drink some water. We’re going to get to you in a minute. But I got to ask a question for you. When you look at as a strength coach, do you have a deep-seated philosophy and the way things are done? And I assume and I don’t know, it seems like you’re beginning’s were with baseball. Correct. How do you apply that? That science and the level of mechanical sciences to the different kinds of levels and different types of specialties in the military. Let’s say you got some. Right, you know. I don’t know what kind of things they do. Let’s say the mechanics versus the heavy-duty artillery gunners. How do you change that up for them? [00:09:20][35.9]


[00:09:21] So one thing that’s really, really changed over for me with baseball to this is obviously with baseball I worked, with a lot of overhead throwing athletes. So a lot of shoulder problems, a lot of shoulder stability, things like that, that I was really trying to work with something that I’ve noticed in this military sector because of the way they’ve trained for so long. There they have a lot of shoulder injuries. There’s a lot of shoulder problems, a lot of instabilities as far as their, you know, way overcompensating. Their shoulders are starting to round from doing push-ups for so many years and not getting the proper training along with that. So having that expertise on that side of things, it’s helped me a lot as far as training, you know, different types of people. So I work in a BSB right now, so I haven’t really worked a whole lot with infantry, BSB Brigade Support Battalion. [00:10:06][45.2]


[00:10:06] Okay, got you. [00:10:07][0.4]


[00:10:07] We have a lot of mechanics, medics, communications people. It’s not a whole lot of high-speed guys. So we’re not really working with a lot of infantry type people. [00:10:17][9.7]


[00:10:17] We’re not working with a lot of guys that are really, really out there and really, really active. So a lot of the times, the people that we work with, the main things that we’re working on is landing mechanics, proper lifting technique, because we do have guys that have to lift some heavier stuff with transport and stuff like that. And in landing mechanics, guys jump out at trucks all the time. They’re in big, tall trucks, whatever might be. So those two things are something that we really try to work on so that in their day to day jobs, they don’t get hurt. [00:10:46][28.6]


[00:10:46] You know, when you say landing mechanics, whether it’s volleyball or anything, you know, that’s got to be the almost second nature. Oh, yeah. You know, I’ve seen that in the last couple of the last decade or two. I see the philosophy changing in the military, specifically in their ideas and their fitness goals. Recently, they’ve done some changes in their new programs where they actually if you don’t pass these certain things, you don’t even get the vacation time or even have even time to or migrate up in the ranks. But based on this performance, I’ve heard a lot about this ruck thing. What is this ruck thing? Yeah. Yeah, I heard. How much weight is it? Because they don’t care if you’re a 180-pound person or a ninety-five-pound lady, they’re still going to carry the same weight. [00:11:27][40.8]


[00:11:27] So there are different size rucksacks. It can be depending on really what your unit wants for that day or what type of thing you’re doing. So. Sure, you might have heard of the Baton Death March that happens here once a year. Yes, it did. So there are two separate standards for that. There’s a military light and the military heavy on the rucksacks are different. I don’t remember the exact way, but I want to say it’s 40 and 80 pounds. OK. If I remember right. Could be wrong on that. But it’s somewhere around that. And so that’s the light standard and the heavy standard as far as what they do in a normal setting for a rucksack. They kind of set it up for themselves. So basically, if a unit’s going on a ruck, they might tell you, hey, load it with as much as you want. Here’s how long we’re going, be able to do that in this fast. So they get to kind of pick their rucksack weight, depending on what they can handle. [00:12:13][45.6]


[00:12:13] Is it 40 through 80 or 40 and 80? [00:12:15][1.8]


[00:12:16] So in the baton it’s 40 and 80. But if they set it up themselves, they could do 40 through 80 as just depending on what they want to run with. [00:12:23][6.6]


[00:12:23] Yeah. You know, what do you look for in terms of an individual in order for them to say, oh, this dude’s going to just kind of wreck his back or he’s going to mess his shoulders up? What do you how do you tweak it so that you can kind of help them not get injured? [00:12:35][12.3]


[00:12:36] It’s, so posture’s a big part of it. Again, a lot of guys have rounded shoulders, so that translates over into the ruck as well. Well, they’ve got a heavy rucksack on their back. They start to hunch over round their back, their shoulders are already rounded. So you’re putting a lot of stress on the back, which I know you’re kind of the guy for that. [00:12:54][18.0]


[00:12:55] Oh, my God. I live with that every day, you know. Oh, you mean how we treat them? [00:13:05][10.2]


[00:13:05] You know what that can do to a back. And, you know, so there’s an issue that we try to fix. We do a lot of pulling, a lot of rows, a lot of rear delt work to try to get those shoulders back right. And stop the hunching. Stop the rolled shoulders. So that’s one thing that we try to do. And then again, as far as the lower body goes, proper gait is something that we try to work on, on the PTs work on that a little bit more than we do. But proper running mechanics, proper gait can obviously help with a lot of hip ankle knee issues. That a lot of guys have when they’re out there because they’re on uneven terrain. A lot of times rucking. They’re wearing their boots. You know, they’re not necessarily in the best running gear. So we try to do as much as we can to combat the problems that that can cause. [00:13:49][43.5]


[00:13:49] I find this to be so amazing that the both of you guys are here. Taylor, I know that you guys work together and I know we were introduced with you and the vast amount of expertise that you have and shared with us last time. But how do you guys interact? How does the diet world and the physical training world work together with Jeremy’s dynamics? [00:14:09][20.3]


[00:14:11] Yes. So we work hand in hand. I mean, you really can’t train without nutrition. So I’m out there a lot of times at the P.T. sessions, whether I’m trying to participate myself or just help the soldiers. So, you know, just making sure that they eat something in the morning, that’s a big issue that we see, is that they don’t have enough energy. And they wonder why they can’t finish their workout sometimes. So, you know, that is something that we both preach and then making sure that they eat something afterward, whether it’s going straight to breakfast or they’re getting some type of post-workout recovery modality. So we work with that. And then, you know, I do quite a bit of one on one counseling. And so a lot of times when I’m meeting with a variety of soldiers, you know, strength and conditioning come up in my conversation and we do a referral system. So I’ll refer them to Jeremy and, you know, follow up with him. And then, you know, a lot of times they’ll meet with them individually, give them a training program. And so we’re constantly urging communication with the best practices and, you know, how do we work towards the common goal. [00:15:25][74.0]


[00:15:26] So, you know, Jeremy, in terms of when you look at someone and you see them, they’re just they need help. You know, this kid is. He means well. But you can see him falling apart because you get that instinct like this kid’s going to blow out at something. He’s just not there. He looks ashy. He’s not eating well. How do you bring in Taylor in this dynamics, in that situation? [00:15:47][20.4]


[00:15:48] So a lot of the times I can really see it closer to the end of a workout as she said. Their energy levels are just low. You know, they can’t even, during the break period, they’re sitting down, they’re lying down. They’re trying to drink something and they can hardly drink as their stomach’s upset, you know. So I can tell pretty quickly if somebody has not eaten or is struggling with the nutrition side of things. And if that’s the case, then I’ll tell them, hey, you know, we’ve got a dietitian. We’ve got somebody that can help you. I can help a little bit in terms of telling you you need to eat something before you come out here. But she can help you, you know, in a better way than I can. [00:16:22][34.2]


[00:16:23] You guys coordinate a little bit. Kind of like this one is going to be a rough one. OK. We need to know where they’re going. They’re gonna be on the floor today. [00:16:29][6.4]


[00:16:30] There are some times that, you know, we can tell, you know, I can tell when I set up the circuit, like, okay. These guys are gonna get broke off a little bit, you know, and especially the ones that I’ve looked at and I know that she’s talked to, I’d make sure with them before those days. Hey, did you eat anything? And if not, then, you know, I’ll try to help out as much as I can, like, take breaks, you know, make sure you eat something next time, though, because this is how the sessions are going to continue to be for right now. [00:16:58][28.1]


[00:16:58] Guys, can you feel what I’m seeing, guys? And I’ve got to tell you when I started here in 1991, literally the military treated from my vantage point, again, I’m civilian and I don’t have to follow the rules, but like, they are set up there. But I could sense that the world was like Full Metal Jacket. It was really intense. It was a really harsh environment. And as you can tell, these two individuals are the forefront of the military to this day. So one of the things is I have to ask you both one question. Do you guys care about your guys? Oh, yeah, yeah, yes. You know what I got to tell you? You know what? I see this from the captains. Now, the world in the military is totally pro. There are people in a way that I have never seen go back two decades ago, three decades to 1991. I could not even get my hands on a military patient. They just would not let anyone outside the military take care of the people today. You guys are. Are you in the military? Both of you. No. No. [00:17:55][56.2]


[00:17:55] Contractors. See they’re bringing in the outside world. They’re also letting the inside go out. It’s awesome to see that because from my point of view, the caring that’s involved had to move from the top down and to have you guys from around the world, there’s got to be some amazing crew of people recruiting you guys. And I got to tell you, it makes me very proud because from the senators, you know, that actually made the Fort Bliss to become as big as it is now. And as it’s moved up, you see a lot of kind, caring sergeants, colonels, commanders that really care about their people. [00:18:33][38.1]


[00:18:34] And I got to tell you, it makes me feel really cool for an individual out there because I’ve got a kid who is your age. Right. So, you know, you guys got, you know, your guys taking care of him. So it’s a great thing. [00:18:43][9.8]


[00:18:44] Let me ask you, in terms of focusing on the dynamics of, let’s say over the shoulder, you had mentioned that shoulder thing going into that particular area is now for my vantage point, I’m a real lover of the shoulder girdle and the way the word and how it works together when you put something on the shoulder back in the day, there was one thing that really destroyed everyone’s shoulder. People didn’t realize this was this military. It was like a football jacket that had weights on it and they’d load it up in the front in the back, and you could put on, you know, some weights on it. These people had shoulder problems because of the pressure of the on the chromium, on the clavicle. And this happened. How is it that you kind of prevent a shoulder injury in terms of what you’ve seen when they wear things that are compressing them like a rucksack? [00:19:32][48.3]


[00:19:33] So part of that is the way they wear their rucksack. Our PTs do a really good job of demonstrating to them the proper technique of how to wear a rucksack, how to tie it down the right way so that it’s not putting a lot of pressure on their shoulders. That’s not something that necessarily I do, but that’s one way of combating it. As far as my role in it, I’m really just trying to strengthen the whole shoulder girdle and that whole area of the upper back, upper traps, whatever it might be done to try to take some load off so that they have a little bit of a shelf or something to sit it on. So we do a lot of like I said, we’re dealt work. We do a lot of rotator cuff work and a lot of trap work as well, so that they do get a little bit of that shelf. [00:20:15][41.7]


[00:20:15] All right. Well, that gives me a good understanding. I want to know the difference between an NCAA Division One athlete and the military athlete. How do you go about training and start like what are the similarities? And we’re going to try to look at the differences to contrast that specifically in that science. Go ahead and tell me a little bit about what you do for with your philosophies. [00:20:37][21.8]


[00:20:38] So similarities wise I would say the main things is their want to. A lot of times the military guys, the ones that are a little more high speed, they really want to get after it on PT. Right. So they’re one harder sessions. They want to sweat. They want to feel like they got something done. The NCAA guys are the same way. You know, they don’t want to come in and do one exercise and be done. They want to lift heavy. They want to get big. They want to get strong. And it’s the same way here. The only issue is here the training age is so much lower as compared to an NCAA Division One athlete. So when I would get a guy at college, you know, 18 years old. But he came straight out of high school. That was a 6A, 7A, 5A high school, you know, some bigger school played football for four years. He’s been working out since he was in eighth grade. These guys come here and, you know, I’ve got a lot of people that are 30 years old that didn’t play sports in high school, that have been in the military since they were 18. And they’ve been training wrong for 12 years since they got in the military. So their true training age is really nothing. [00:21:43][64.8]


[00:21:44] You know, they don’t really have good movement pattern. They don’t have an idea of really how to lift. They don’t have an idea of, you know, the right way to warm up, the right way to cool down anything like that. So it’s a lot more teaching here as compared to I could really get up and running at a Division One school like I was in about three or four weeks. I was up and running, had guys going full speed almost. So and here it’s a lot of teaching. [00:22:08][23.6]


[00:22:08] Jeremy, do you work with the reserves also? I do not. So we’re just with the active duty. Active duty. [00:22:14][5.6]


[00:22:15] So you mentioned 30 years old. OK. How does that work? And what’s your approach for a 30-year-old versus an 18-year-old? That’s got to do the same procedure. [00:22:22][7.6]


[00:22:23] The 18-year-olds are a little bit easier to teach. Their movement patterns are a little bit easier to pick up on because they haven’t been doing it wrong for so many years. Right. So if an 18-year-old and this is true across any population, whether it’s military or whatever, these guys, it kind of sticks a little faster. Right. So you teach them something two or three times they might have it, whereas this 30, 35-year-old guy that’s been doing this movement, but he’s been doing it wrong for 12 years. You know, when you try to teach him the correct way to do it, it might take eight, 10, 12, 15 sessions for him to finally get it down. And the issue with that is because of how many people are in the battalion, we might only get one or two sessions with him a week. So it might take four months for him to finally get this movement pattern down. And that slows down a lot of people in the process. [00:23:08][44.9]


[00:23:09] Do you separate them to kind of keep them on a different sack of or direction? [00:23:12][3.3]


[00:23:13] So we try to the issue with that is there. You know, if you’ve got one guy in Bravo Company and one guy, an Alpha company that is in the same boat, they don’t really do PT together. So it’s hard to separate within the same company, those people, because you might get that company once or twice a week. So if I’m really trying to separate the guys that are picking up on the guys that aren’t the groups, you’re going to be one of the really small. Or they’re just going to stop coming because they’re not getting enough out of it. [00:23:38][24.8]


[00:23:38] Taylor, in answering that same question, when you see those young kids that and versus the older or how do you approach the diet changes as well as just the approach of nutrition for them going through the same process in terms of the program? [00:23:55][16.3]


[00:23:56] Yes. Just what Jeremy said, you know, the 18-year-old scenario, they typically you know, they want to get better. They want to do what it takes to make it to the next level, which would be professional. And so I feel like they strive to want to get better. They’re a little bit more intuitive to that and receptive. And the, you know, 30-year-old, it’s not that they aren’t receptive. But, you know, a lot of them will have a family, whether that’s a spouse and children. And, you know, you have to take, you know, other factors that may be out of their control to have this success. So really, just in both scenarios, education component, there is so much room to grow, you know, unless someone maybe you went through like Ranger school a little bit more elite on the tactical side, you know, they might be a little bit more attuned to the nutrition and already know what to do around training and recovery. So they might not need as much education and guidance. But definitely there’s a lot of room to grow and both collegiate and military setting for nutrition. [00:25:09][73.5]


[00:25:10] All right. We’re gonna throw it to another gear here. Now, we’re dealing with in my thought process, as you take these young men to the next level, you’re going to deal with some elite guys. And that’s where a lot of my, you know, kids here, the Division one athletes, they correlate. And I got to tell you, from what I’ve seen, because I treat quite a few of the strange cats that go off to the journeys and they go into their, you know, the jungles, these are different kinds of characters. They have different mindsets. And there are at the highest level. Some of these guys are literally in their early, late 30s. And they’re just like that, you can see. In their eyes, they’re just ready to go climb trees, get in the jungle. [00:25:47][36.6]


[00:25:48] These individuals, these elite, these tactical guys, these ones that are that have percolated up to the highest level. How do you work with those individuals and what do you do in terms of trying to maintain them at their sharpest level? [00:26:01][13.5]


[00:26:03] So those guys are a little bit more obviously, like you said, they’re high speed. So they are more like working with a Division One athlete. Honestly, there’s been strength conditioning coaches in the special ops side of things for years and years. There are a lot more in tune with that side of things, with knowing the proper technique. Knowing how things are really supposed to work and knowing how they’re supposed to feel. So, you know, if they have a problem, they’re a lot more likely to either know if it’s actually pain or an actual injury. They can actually handle the two of them whereas guys that are not used to working out to them, you know, having pain and being sore the day after a workout, they’re hurt. You know, these guys are a little more in tune with their body and they’re a lot more likely to be able to push themselves through your workouts so you can go a lot heavier with them. You can do more of a, you know, true tier-based or strength-based or whatever it might be program that you want to do to get them better and better. [00:27:05][61.7]


[00:27:05] You know, when I was going to college, there were these programs that came out, strength training programs, where you could actually calculate how strong an individual was if they followed this tier, you know, go through these many deadlifts, do it this way, do it these reps. And over time, you were gonna go, you know, in a linear progression upwards. It was amazing that you could actually do it that way. Do you feel that if you push these athletes, you watch them improve, especially the top tier one that you can actually push them to, you know, an amazing level of accomplishment with tough training? [00:27:41][36.0]


[00:27:42] �[00:32:55][48.8]


[00:32:56] Jeremy, how do you look at that stuff? And do you are you privy to that information and do you apply it to the flight that you’re doing? [00:33:02][6.0]


[00:33:02] So I don’t really get the actual numbers. Taylor is the one that gets those numbers and she would just share with me, hey, you know, this guy might need a little extra help. You know, as far as losing some weight goes, this guy is in the standards. He wants to gain a little bit of weight and he can, you know, that kind of thing, whatever it might be. So I don’t get the actual numbers, but I do get some information from her that I can help the guys with. [00:33:23][20.1]


[00:33:23] You know, one of the things that we realize in health care is the unification of data as well as integration of other sciences. You two guys met at a… Obviously, I’d like to know a little bit about how you guys introduce yourselves and how did you guys interact and how did you. Because, Taylor, you kind of talk to me about Jeremy. And I got to tell you, Jeremy seems to be an amazing guy. That’s got a lot of knowledge. And we and I really appreciate that. But how did you guys get to interact together? How did that process go in terms of for the purpose of the military? [00:33:56][33.1]


[00:33:58] Yes, so, yes, Jeremy is an excellent strength coach and it’s been a pleasure working with him. We actually work for two different contract companies, so we just were put together by chance, to be honest. And I mean, we just really clicked since day one, our personalities match really well. So that’s really where it began. And Jeremy has been here for almost two years and I’ve been here for almost a year. So he’s been here a lot longer than me. But so we met when I started. [00:34:28][29.3]


[00:34:28] Gotcha. In terms of your overall goals for the military and the dynamics for the athletes, let’s go back into the world of a little bit of the athletic division one. And now let’s also consider the fact that the sciences you have can also be applied to even the general public and even to kids at that level. And I know a lot of my patients have parents out there that want their kids to benefit from the best ideas and philosophies. And one of the things is that you realize that it’s not so much about knowledge. It’s about philosophy. It’s about your point of view. It’s the way you stand in what you think about how can we take what the military does in its sciences and its progression sciences to get these athletes and these individuals ready for battle. To our kids, how can we apply that if you can kind of reach into I don’t know if you’ve got kids, but if you do deal with kids, how would you apply those sciences to even the young, young high school, younger people population? [00:35:32][63.3]


[00:35:33] So I actually one of my papers or whatever for my masters was about strength training in kids because it was something that really, really interested me, because all my life I heard kids shouldn’t lift weights. Kids shouldn’t do this. It stunts their growth. It does. You know, it’s bad for them, whatever. [00:35:49][15.8]


[00:35:50] And honestly, everything that you read research-wise says otherwise. That’s just been a myth that’s been out there for so long that people started to believe it. So for me, as far as translating my side over to the general population. Younger kids all the way up to high school, it honestly starts with GPP, which is just general physical preparedness. So being able to handle their body weight, being able to learn movement patterns. So obviously push-ups, pull-ups, things like that for body weight, but then movement patterned on the squat, the landing mechanics like we talked about, things like that, and then just the general agility and movement stuff. So playing tag, doing things that are actually active outdoors. [00:36:29][38.9]


[00:37:12] So, you know, have him, you know, just practice squatting and making sure the knees are pointing out over the toes. He’s not getting valgus knee is not caving and he’s not you know, when he’s walking his gait pattern is good. When he’s running his gait pattern is good when he’s planting his foot. You know, stop and go playing tag with his friends. He’s, you know, actually planting sinking into that hip and driving off. You know, there’s little tiny things that you can look at that can help with those movement patterns as they get older and hopefully combat the chances of injuries as they get older. And then once as they get older and those movement patterns are more ingrained, then you can start adding some weight to stuff you can start doing. You know, even just goblet squats is where I would start. So a kettlebell or dumbbell holding a single thing. So you’re not actually loading the spine things like that and floor press and med ball throws and different things like that where you’re adding weight once those get learned more ingrained than you just are getting into the bigger lift. You know, you get to the big three, the squat bench deadlift, the Olympic lifting type stuff, whatever it is, Taylor, he is good. [00:38:12][59.6]


[00:38:13] ... [00:42:17][48.6]


[00:42:18] Taylor, you know you’re talking, right? I mean, this is amazing stuff in terms of its dynamics and specifically for recovery. How do you guys play into kids or young men that are injured in the nutrition component? How do you help them? How do you support the dynamics of the nutrition component? I know we talked about a little bit, but can you go back into it and talk about the things that you look at at the micronutrient level, as well as the macronutrient level to get these guys to be able to sustain the loads that they’re going to be under and provide them their best option? [00:42:53][34.6]


[00:42:54] Yes. So it goes back to recovery, nutrition, and the nutrient timing and making sure I mean, you’re breaking down your muscles when you’re working out and you’re trying to build them back up, grow. And so, you know, what’s going to do that is protein and carbohydrates. So making sure you have a three to one ratio of carbohydrates to protein. You know, that’s going to help them replenish their stores, their energy stores and also build muscle. And then from an injury standpoint, it’s just again, you know, making sure that depending on the injury will depend on the prescription for nutrition. But overall, you want to make sure that they have enough energy needs first and foremost, and they’re going to be less active typically. So, you know, you might not need as high of calorie needs that they would when they would be training. And the same with carbohydrates. It is your primary energy source, but you’re not going to be training as hard. So typically that is going to be lower. Now, your protein needs are going to be almost twice as high as they normally would be to really make sure that you’re, you know, getting the growth and nutrients you need for the protein and for the muscles to just recover from the injury, and then fat also plays a huge role as well. So and then micronutrients, you’re going to look at your B vitamins, zinc, vitamin C, vitamin A. You know, magnesium, those are all going to help in the wound healing injury recovery aspect as well. And then also immune support, which is really important. [00:44:36][101.9]


[00:44:37] Jeremy, thank you. Jeremy, they’re leaving now the day, they’re all exhausted. They’re all whooped on. Right. What are the words of advice that you give them about what they’re gonna eat tonight? You know, and let’s say you got an individual that’s just they just look bad. And what do you tell them? How do you tell them to rehab? Recover? I guess is a good word. [00:44:55][18.4]


[00:44:56] So for me, I’d try to preach high carb, high protein once after. So obviously, like she said, protein plays a big part in the recovery side of things. And they just depleted a lot of their carb sources during the workout. So that’s really what I try to preach, our sessions are in the morning. So a lot of times they’ve barely eaten anything as we’ve mentioned before. And if they have, it’s a lot of times not enough. So I try to preach. Get some carb sources, get some protein, get some eggs, get an omelet. They make you omelets in there. I know they do because I’ve been in there, eat one, you know, get something that can actually help you recover from this workout. [00:45:35][38.3]


[00:45:35] You mentioned, you know, they would sometimes show up without eating properly. You know, that’s a problem with a lot of the athletes. So they’re, you know, especially younger ones. They want to look good for some of the ones so they can volleyball. But some wrestlers, they got to, you know, have the basics, too. And for different types of athletes, different things for the population that you’re dealing with in order to get them better. What is the baseline good level of carbohydrates and what type of drinks or what kind of foods do you offer or recommend them at least get in that much so that they don’t end up totally running and being depleted by the end of the program. [00:46:12][36.3]


[00:46:13] So they’ll need 30 to 60 grams of carbohydrate, 30 minutes to an hour right before working now. And like Jeremy said, a lot of times, the workout is at six-thirty in the morning. So you’re not going to have the ideal scenario where people are eating three hours meal before they, you know, train. So. [00:46:30][17.7]


[00:46:31] So when you just wait. I’m sorry. When you said that 30 to 60 grams. So. So thirty-one twenty to 240 calories. Just a start up the engine. Right. Is that right? Is that a good fare. [00:46:40][9.0]


[00:46:41] Yeah. So that is fair. So what that looks like is 30 grams could be a banana or it could be a couple of slices of toast. You typically want something that is going to digest very well. So that’s going to be low in protein, low in fat and low in fiber. So that is going to be a carbohydrate source. You’re going to want to isolate that carbohydrate to avoid any digestion issues. So, you know, for people that can’t handle solid foods as well, I always recommend liquids. It’s already converted. So something as simple as a 20 ounce Gatorade. You know, if they can take something a little in between solid and liquid applesauce pouch, you know, there are so many varieties at the grocery store now for kids or adults. And, you know, just taking one of those apple sauces will also help meet that need. [00:47:33][51.8]


[00:47:33] You know, as you start your training program in the morning, what kind of things do you do? How do you ramp up the training program? Jeremy, I’d like to know a little bit about that, like take me through a day in your world. [00:47:45][11.7]


[00:47:46] So with ramping it up goes. As I said, we might get guys once or twice a week. So it’s a very, very slow process. It’s also dependent upon their battle rhythm. So, you know, we might get guys say twice a week. So we do have to get a group twice a week, which is what we were that whole battalion. We get every company twice a week. We might get them for six weeks and then they’re gone for three weeks doing a field training exercise and they completely detrain. Right. They’re doing nothing but sitting there for a lot of the time and, you know, practice in military type stuff, they’re not getting any physical training in. It’s not mandatory out there. It’s not necessary. And nobody does it and they can’t really shower. So nobody really wants to get sweaty and stuff. Right. So those three weeks when they come back, we kind of have to reset. There’s not really that much of a ramp-up. It’s a lot of general physical preparedness stuff. We do a lot of bodyweight stuff. And then a lot of the big three, we try to progress those as much as we can. So like right now, because we just kind of restarted with this battalion, with the whole COVID thing going on. We’re doing a lot of goblet squats. We’re doing trap bar. Deadlifts are extremely important. That’s going to be in their new PT test. [00:48:58][71.9]


[00:48:59] What was that? Trap bar deadlift. A different name for it, but we do that. And then right now, we’re doing floor press and we’re planning to progress the goblet squad into a front squat, front squat to back squat. Right. So that’ll be the progression there. The floor press will progress into the bench press. [00:49:16][17.6]


[00:49:17] Are those the three that you’re talking about? The three? [00:49:18][1.3]


[00:49:19] Yeah. So those are kind of the big three is your deadlift, your squat, and your bench. And so that’s your main three strength lift, right. That’s what everybody wants to be good at. So that’s the three that we kind of focus on. But we’ll set up circuits around that. So if we’re doing so, you have floor press, right? We’ll try to do some kind of a pull with that, whether it’s rear delt or an actual row. So it might be a kettlebell row, dumbbell row. Some like that. And then we’ll do a lower body exercise with that. So we try to go full body every workout session. So we’re getting upper, lower-end core. We try to do the main lift is for strength. So if it’s floor press, squats, or deadlifts, it’s more of your strength-based stuff. So it’s more that max effort. So it might be sets of four sets of five. Some like that with a heavier weight. We try to work up to a heavy load. Then everything else is more hypertrophy based. So it’s more work capacity. We’re trying to do, you know, a little bit of a lighter weight, but it’s still going to be heavy not to where it makes them work for those eight to 12 to 15 reps, whatever we might do. [00:50:21][61.6]


[00:50:21] Do you mix it? Like, do you have some hypertrophy versus agility and versus body mechanics stuff or do you have like certain days. Today’s Body Mechanic Day today is power today. This today is Hypertrophy Day. [00:50:30][9.3]


[00:50:31] So right now, because we don’t really know what group we’re going to get every day with stuff going on so they’re, kind of work in shifts. They’re not there every day. So we might have one group one day. It might be the same exact people, you know, for a full week. It might be. They come every other day. So the plan right now basically is we go up there, we set up three lifts. Monday was a Friday or lift days, Tuesday a more run day, though. And like I said, the running is more anaerobic stuff. So sprint stuff. But on those sprint days, we do more. We do lift more. But it’s more bodyweight work capacity stuff. So we’ll do a lot of push-ups, pull-ups, sit-ups, squats, lunges. But it’s all bodyweight type stuff and that’ll be all in a circuit with some running involved. And then on the lift days, it’s, you know, like I said, that one lift strength. Everything else is more hypertrophy/work capacity. So it’s all high reps and. [00:51:24][53.2]


[00:51:26] It’s kind of tough to get a lot of hypertrophy type stuff in because of the box that we’re working out of. So we have a gym that’s inside a box. You had to pull all the weight out. There’s not really enough weight to load up a lot of stuff if we want to do a lot of squats. We need weights for that. Right. So we need weights. But on the barbell, well, there’s only eight forty-fives. Eight thirty-five, eight twenty-five, and eight tenths. So if I have four stations of squats like that up, I’d need almost all of that weight to be able to handle that. So I can’t use that weight on anything else, whether it’s the sleds, the trap bars, whatever it might be. So I have to come up with stuff with bands and kettlebells is really I see an invention there. [00:52:02][36.8]


[00:52:03] I think there’s an invention in there and what I’m hearing is, is that your gym doesn’t go out to the outside that easy. So is that what I’m getting? Like you want to be able to have a piece of equipment, has all your stuff on it, so you just drag it off that thing. [00:52:14][11.5]


[00:52:14] … [00:56:58][62.0]


[00:56:59] I really believe that what he just said was a huge component? Now he has spent his whole life understanding body dynamics. And he ended up understanding and now the military gets it in a different level. The translation of force comes from the core. It is huge. When you hear med ball slams, that is a body that’s going to its fullest out and slamming at a full range of motion. When you’re seeing hip flexes, you’re pulling that hip to the furthest, deepest dungeon of movement, to the furthest extreme on the outside. So to be able to do that, to be able to translate, weight and slowed and sled movements, you’re gonna need a powerful core. The dynamics of it are the ability to move it through time and space at a certain rate of speed. How long you do it, you can do it a little bit, that’s strength. But power means you can translate it over twenty-five feet or so and hit back and forth. So we’re really pushing the body to a level that is amazing. I have sat down with certain patients of mine and they find that that theory. And I found it to be very interesting that deep tuck, the knee tuck, and the deep flexion movements. Where did that philosophy come from and you have as a physiologist and the nutrition strength coach? How did that come in? Where did that come from that they realized that those particular movements, the slam ball, as well as the deep tuck, became a crucial component in the military action? [00:58:26][86.2]


[00:58:27] So I know the people are well, Major Matthews’, that actually used to run H two F, she’s transferred over to a different side of the military now, but she used to work at the Olympic training facility in Colorado. And I know she helped develop the test. So I would guess I don’t know for sure, but I would guess she played a big role in that. Yeah, because she, you know, does know a lot more about that side of things. I know she helped create, you know, with the power throw and stuff. [00:58:57][29.5]


[00:58:57] What’s her name, shout out again? Major Matthews. Major Matthews. OK. [00:58:59][2.7]


[00:59:00] So you know we met her, she came down I think it was a little bit before Taylor got here so she came down to talk to us and explained about the test and why they were doing it and whatever. And she played a big part in developing a test because of her background. [00:59:18][18.4]


[00:59:19] Have you guys gone to Colorado Springs before to take a look at the Olympic Center? I have not. I have not either. You know what? I got to go there. But there, you know, I got to watch from the outside inward. And you got to I got to tell you that you can see top athletes from around the world. I mean, from powerlifters. But you can see that they’re not very big in the sense of muscular build. But you can see that every athlete had a trainer with them and usually it’s a physical therapist that was right with them. And they were talking mechanics and movements. And these athletes and all the sports that they have, you see this amazing. It’s almost like watching something out of an amazing superpower show where you see these athletes running from all different directions…


And these are the top athletes in the world training centers from swimmers to high bolt whatever the sport is, I can imagine, but you can see them training in the center and they really focus on the range of motion. And you can see the physical therapist showing the motion. And actually the intensity of the movement is really, really important. So that science of Deep Tuck and translation of force is huge now. And it’s amazing that now to be able to do that is at the forefront of the military’s progression. Let me ask you this. Now that you know and you’re in your science and understanding is about the youth. How do you correlate that and take me into the progression of how to get kids, let’s say, a high school kid into doing that particular component of translation of forces so that we can make them great at being a lineman or just torquing the heck out of someone in wrestling. You know, kind of that deal. [00:00:54][54.1]



You know, I’ve got to tell you, you know, I could sit here and talk for over an hour. This is it. We’ve been over at least 60 minutes here. People are gonna look at me and YouTube is going to shut me out. But I’ve got to tell you, this has been literally an exciting moment because, between the both of you, I feel like I’m in a show of Jumanji of knowledge. You know, it’s like I just opened up a Pandora and you guys are full of knowledge. That is great. Again, I got to tell you, El Paso has these individuals. And if you, again, I don’t yield, the information will be on there for them if you want to communicate with them. I’ve got to tell you, we have them. We have such great talents, such smart individuals out there. Birds of a feather flock together. So for both of you, I can see how you guys migrated into appreciating the levels of vast knowledge and in the direction that you have for both of you. I honestly see you guys being Ph.D.s and whatever you guys do. So it’s only one step away from being Ph.D.s I will say that strength coaches are different kinds of characters, huh? They’re just different, man. They just there’s no joke. There’s serious. This is life-threatening. And when you’re under that bar, they want to take care of you. So they’re the most compassionate people. And they’re the most serious of all people. And as you said in the gym, basically everyone seeks out, both of you guys, for the greater order. That is what you guys do. You guys have great knowledge. And I’ve been a big proponent of great order rules. So you guys have been pulled in through whatever the sources are to bring you to create great order for these young kids and young men so that they can perform the best that they can in the world that they have to go into. So I got to tell you. Thank you, guys. Thank you. I know that this information was something that correlates to children. I could open up each one of those conversations and open it up for another hour each. So, Taylor, I got to tell you. Thank you so much for bringing us some knowledge. And I look forward to talking to you guys some more in the future and bringing you in and breaking it up into a different. Because we talked about the leg. We talked about the knees. We talked about nutrition. Each one of these are directions that we can spend hours talking about. And it’s out there. And just to let you know, my goal is to bring it out so that the parents can also see what’s important. I think all we got here is good nutrition, good body mechanics, range of motion, dynamic transfer of power, and also the progression from even young that, you know, you can’t be accused of abusing your children when you put them under a weight machine. If you have the understanding is the proper mechanics and the right age and the right dynamics of it. So nutrition plays a huge role. I always knew that the core held the secret. Now, I’m not the smartest guy in the world, but when God put the baby, he put it where? He put it in the core. OK. So when you look at it, the Orientals called it the Chi, the center of the power right in kung fu. Watch the hips. Watch the hips where you can see where the guy’s going because of the center of the order rules in sports in translating. And when your life depends on it, your core, it has to be one of the most important components as to where you translate force and reaction time comes from there. As a matter of fact, it’s the basis of what the body dynamics are. The pelvis, the hips, the range of motion, and the knees. Those are the sciences that these young individuals have brought in the nutrition of it. Because when it comes down to circulation, you know, what’s in the circulation, the food, the stuff that you put in that hole in your face and the rest and the sleep and the water and hydration. What I’m very pleased about is that I’m a lot older and I appreciate the level of youth and youngness in them, so to speak, that is going to be changing the world for the future individuals and families around El Paso and in the regions that this kind of can reach. So thank you, guys. I appreciate your information. And I’m a fan of both of you guys, by the way, OK, because you guys are an amazing talent that I got to tell you, I do have a window. Before you were here in the 1990s where there was a different world, El Paso is different. And Sylvester Reyes, by the way, that’s the senator that I wanted to call out, it was his dream to make that military force out here and make it as big as it was. It’s got a long history. But in that impact of those big centers, those training centers was this dream. So I got to tell you for that, Senator, I don’t know if he anticipated you guys come in, but he did create the great order so that you guys would come and share your knowledge. So I wish you the best and thank you guys for everything you guys have offered. And I look forward to hearing from you best. And thank you, Kenna. Thank you for everything.


Thank you. Thank you.

Good Foods to Help Promote Longevity

Good Foods to Help Promote Longevity

The foods we eat can have the potential to be beneficial or harmful to our health. Poor nutrition can cause a variety of health issues, including obesity, cardiovascular disease, and type 2 diabetes. Meanwhile, proper nutrition can make you feel energized, reduce your risk of health issues, as well as help maintain and regulate a healthy weight. If you want to promote longevity, you have to fuel your body with good foods. In the following article, we will list several good foods that can ultimately help promote longevity by also helping to improve overall health and wellness.


Cruciferous Vegetables


Cruciferous vegetables have the unique ability to change our hormones, trigger the body�s natural detoxification system, and even reduce the growth of cancerous cells. These must be chewed thoroughly or eaten shredded, chopped, juiced, or blended in order to release their beneficial properties. Sulforaphane, found in cruciferous vegetables, has also been found to help protect the blood vessel wall from inflammation that can cause heart disease. Cruciferous vegetables, such as kale, cabbage, Brussels sprouts, cauliflower, and broccoli are several of the most nutrient-dense foods in the world.


Salad Greens


Raw leafy greens have less than 100 calories per pound, which makes them the perfect food for weight loss. Eating more salad greens has also been associated with the reduced risk of heart attack, stroke, diabetes, and several types of cancers. Raw leafy greens are also rich in the essential B-vitamin folate, plus lutein and zeaxanthin, carotenoids that can help protect the eyes. Fat-soluble phytochemicals, such as carotenoids, found in salad greens like lettuce, spinach, kale, collard greens, and mustard greens also have antioxidant and anti-inflammatory effects in the body.




Nuts are a low-glycemic food and a great source of healthy fats, plant protein, fiber, antioxidants, phytosterols, and minerals, which also helps to reduce the glycemic load of an entire meal, making them an essential part of an anti-diabetes diet. Regardless of their caloric density, eating nuts can help promote weight loss. Nuts can also reduce cholesterol and help reduce the risk of heart disease.




Seeds, much like nuts, also provide healthy fats, antioxidants, and minerals, however, these have more protein and are rich in trace minerals. Chia, flax, and hemp seeds are rich in omega-3 fats. Chia, flax, and sesame seeds are also rich lignans or breast cancer-fighting phytoestrogens. Moreover, sesame seeds are rich in calcium and vitamin E, and pumpkin seeds are rich in zinc.




Berries are antioxidant-rich fruits that can help promote heart health. Research studies where participants ate strawberries or blueberries daily for several weeks reported improvements in blood pressure, total and LDL cholesterol, and even signs of oxidative stress. Berries also have anti-cancer properties and have been shown to help prevent cognitive decline associated with aging.




The most well-known phytochemical in pomegranates, punicalagin, is responsible for more than half of the fruit’s antioxidant activity. Pomegranate phytochemicals have anti-cancer, cardioprotective, and brain-healthy benefits. In one research study, older adults who drank pomegranate juice daily for 28 days performed better on a memory test compared to those who drank a placebo beverage.




Eating beans and other legumes can help balance blood sugar, reduce your appetite, and protect against colon cancer. Beans are an anti-diabetes food that can help promote weight loss because they are digested slowly, which slows down the increase of blood sugar after a meal and helps prevent food cravings by promoting satiety. Eating beans and other legumes twice a week has been found to decrease the risk of colon cancer. Eating beans and other legumes, such as red beans, black beans, chickpeas, lentils, and split peas, also provides significant protection against other cancers.




Eating mushrooms regularly is associated with a reduced risk of breast cancer. White and Portobello mushrooms are especially beneficial against breast cancer because they have aromatase inhibitors or compounds that inhibit the production of estrogen. Mushrooms have shown to have anti-inflammatory effects as well as provide enhanced immune cell activity, prevention of DNA damage, slowed cancer cell growth, and angiogenesis inhibition. Mushrooms should always be cooked as raw mushrooms have a potentially carcinogenic chemical known as agaritine that is significantly reduced by cooking.


Onions and Garlic


Onions and garlic provide cardiovascular and immune system benefits as well as provide anti-diabetic and anti-cancer effects. These have also been associated with a lower risk of gastric and prostate cancers. Onions and garlic are known for their organosulfur compounds which help to prevent the development of cancers by detoxifying carcinogens, decreasing cancer cell growth, and blocking angiogenesis. Onions and garlic also have high concentrations of health-promoting flavonoid antioxidants, which have anti-inflammatory effects that may help provide cancer prevention.




Tomatoes are rich in a variety of nutrients, such as lycopene, vitamin C and E, beta-carotene, and flavonol antioxidants. Lycopene can help protect against prostate cancer, UV skin damage, and? cardiovascular disease. Lycopene is better absorbed when tomatoes are cooked. One cup of tomato sauce has about 10 times the amount of lycopene as a cup of raw, chopped tomatoes. Also keep in mind that carotenoids, like lycopene, are best absorbed when accompanied by healthy fats, so enjoy your tomatoes in a salad with nuts or a nut-based dressing for extra nutritional benefits.



The foods we eat can have the potential to be beneficial or harmful to our health. Poor nutrition can cause a variety of health issues, including obesity, cardiovascular disease, and type 2 diabetes. Meanwhile, proper nutrition can make you feel energized, reduce your risk of health issues, as well as help maintain and regulate a healthy weight. If you want to promote longevity, you have to fuel your body with good foods. Good foods can also help reduce inflammation associated with a variety of health issues, including joint pain and arthritis. Healthcare professionals, such as chiropractors, can offer diet and lifestyle advice to help promote health and wellness. In the following article, we will list several good foods that can ultimately help promote longevity. – Dr. Alex Jimenez D.C., C.C.S.T. Insight



Image of zesty beet juice.


Zesty Beet Juice

Servings: 1
Cook time: 5-10 minutes

� 1 grapefruit, peeled and sliced
� 1 apple, washed and sliced
� 1 whole beet, and leaves if you have them, washed and sliced
� 1-inch knob of ginger, rinsed, peeled and chopped

Juice all ingredients in a high-quality juicer. Best served immediately.



Image of carrots.


Just one carrot gives you all of your daily vitamin A intake


Yes, eating just one boiled 80g (2�oz) carrot gives you enough beta carotene for your body to produce 1,480 micrograms (mcg) of vitamin A (necessary for skin cell renewal). That’s more than the recommended daily intake of vitamin A in the United States, which is about 900mcg. It’s best to eat carrots cooked, as this softens the cell walls allowing more beta carotene to be absorbed. Adding healthier foods into your diet is a great way to improve your overall health.



The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas*& New Mexico*�


Curated by Dr. Alex Jimenez D.C., C.C.S.T.




  • Joel Fuhrman, MD. �10 Best Foods You Can Eat to Live Longer and Stay Healthy.� Verywell Health, 6 June 2020,
  • Dowden, Angela. �Coffee Is a Fruit and Other Unbelievably True Food Facts.� MSN Lifestyle, 4 June 2020,
How Nutrition Affects Health and Longevity

How Nutrition Affects Health and Longevity

Research studies have demonstrated the fundamental role of nutrition in health and longevity. The standard American diet, which is generally high in fat and sugar, has been associated with a variety of health issues, including obesity, high cholesterol, hypertension, and type 2 diabetes. Moreover, these health issues can lead to kidney disease, heart disease, Alzheimer’s disease, and cancer. �Unfortunately, the type 2 diabetes curve is going in the wrong direction, and we�re living longer as well,� stated Gary Gibbons, director of the National Heart, Lung, and Blood Institute. �So we have an aging population that�s more and more obese, and has more and more hypertension.� In the following article, we will discuss the effects of good nutrition on overall health, wellness, and longevity.


A healthy diet ultimately includes:


  • Fruits and vegetables
  • Low-fat dairy products, such as yogurt and cheese
  • Skinless poultry
  • Salmon and other fish, such as trout and herring
  • Nuts and beans
  • Whole grains
  • Non-tropical vegetable oils, such as olive, corn, peanut, and safflower oils


Calorie Restriction and Longevity


According to several research studies, nutrition, and specifically restricting calories, has been associated with aging itself. In the 1930s, research studies in a wide variety of research models, including yeast, drosophila and c. elegans (laboratory fruit flies and nematodes), rats, and inbred mice, demonstrated a connection between a limited-calorie diet and extended life span. Researchers today are starting to take these research studies to the next level by evaluating how different individuals respond to different calorie intakes in order to demonstrate the physiological and genetic variations associated with health and longevity. However, because it’s difficult for humans to follow any type of calorie-restricted diet, it’s impossible to determine lifelong results and further research studies are still required.


On the other hand, mice can ultimately provide further evidence due to their significantly short life span (average two years), as well as due to the ability to control every aspect of their laboratory environment, including diet. JAX Professor Gary Churchill�is one of the architects of a special type of mouse colony known as Diversity Outbred (DO). As a result of the careful, cross-breeding of genetically defined inbred strains, these mice demonstrate the type of random-looking genetic variation you�d find in the general human population. �Several calorie-restricted mice in the DO population have lived incredibly long life spans,� stated Churchill, �several have even reached almost five years of age,� which is the equivalent of a human living about 160 years, according to research studies.


Churchill has also separated DO mice into several groups given different diets and calorie restrictions throughout their life span. Control animals are typically on an ad libitum (�all-you-can-eat�) diet. Several mice are given food daily but at a reduced amount. Fasting animals are given food ad libitum on most days but spend a period of time each week with no food access. All mice receive frequent and extensive physical evaluations to collect data that can later be associated with how long they live. And, because the genomic sequence of every mouse is well-known, overlaying the physiological data can ultimately help provide further unprecedented insights into the genetic impact of nutrition, diet, and calorie restriction on overall health, wellness, and longevity, among further evidence.


�Although it is understood that several animal models, like the inbred C57BL6/J mouse strain, can benefit from caloric restriction, there is also evidence which demonstrates that the effects can be different depending on the genetic makeup of the animal,� stated Churchill. �The same will probably be true for most people: caloric restriction may be beneficial for one person but not for another. Until researchers understand these individual differences, healthcare professionals must be very cautious about recommending nutritional and dietary changes to people.� Understanding how nutrition affects the genetic components of health and longevity can eventually lead to treatments that may ultimately help reverse the negative effects of poor nutrition, including health issues like heart disease and diabetes.



Research studies have found the important role of nutrition in longevity. The standard American diet, which is high in fat and sugar, is associated with many health issues, including obesity and type 2 diabetes which may lead to heart disease, Alzheimer’s disease, and even cancer. Furthermore, several research studies have also found that nutrition, and specifically calorie restriction, is associated with aging. In the article above, we discussed the evidence showing the effects of good nutrition on health and longevity. – Dr. Alex Jimenez D.C., C.C.S.T. Insight



Image of zesty beet juice.


Zesty Beet Juice

Servings: 1
Cook time: 5-10 minutes

� 1 grapefruit, peeled and sliced
� 1 apple, washed and sliced
� 1 whole beet, and leaves if you have them, washed and sliced
� 1-inch knob of ginger, rinsed, peeled and chopped

Juice all ingredients in a high-quality juicer. Best served immediately.



Image of carrots.


Just one carrot gives you all of your daily vitamin A intake


Yes, eating just one boiled 80g (2�oz) carrot gives you enough beta carotene for your body to produce 1,480 micrograms (mcg) of vitamin A (necessary for skin cell renewal). That’s more than the recommended daily intake of vitamin A in the United States, which is about 900mcg. It’s best to eat carrots cooked, as this softens the cell walls allowing more beta carotene to be absorbed. Adding healthier foods into your diet is a great way to improve your overall health.



The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas*& New Mexico*�


Curated by Dr. Alex Jimenez D.C., C.C.S.T.




  • Peterson, Joyce Dall’Acqua. �Exploring the Diet-Life Span Connection.� The Jackson Laboratory, 15 Nov. 2017,
  • Donovan, John. �Eating for Longevity: Foods for a Long, Healthy Life.� WebMD, WebMD, 13 Sept. 2017,
  • Fontana, Luigi, and Linda Partridge. �Promoting Health and Longevity through Diet: From Model Organisms to Humans.� Cell, U.S. National Library of Medicine, 26 Mar. 2015,
  • Dowden, Angela. �Coffee Is a Fruit and Other Unbelievably True Food Facts.� MSN Lifestyle, 4 June 2020,
Podcast: Regenerative Epigenetics & Dietary Changes

Podcast: Regenerative Epigenetics & Dietary Changes



PODCAST: Dr. Alex Jimenez and Kenna Vaughn introduce Sonja Schoonenberg to discuss epigenetics and nutrition. Our diet can affect our gene expression. Therefore, eating unhealthy foods can ultimately increase our predisposition to develop a variety of health issues, such as diabetes, stroke, and cardiovascular disease. Sonja Schoonenbert describes the benefits of fasting and how the Regenerate program can help provide people with similar benefits to fasting in order to promote overall health and wellness. The purpose of the following podcast is to emphasize the connection between dietary changes and gene expression as well as focus on natural regenerative treatment protocols. – Podcast Insight



[00:06:16] We’re all excited today. We’ve got an unbelievable guest to discuss some really great technologies that are out there, as you guys know. [00:06:41][24.8]


[00:06:41] El Paso is my home and Kenna’s. And for all our patients, we try to bring in different technologies out there that are informative, that help us with our health design. Today, we got a very, very special guest, Sonja Schoonenberg. Who comes to us from a good distance and is gonna be discussing today regenerative or regenerate in its theories and its ideas behind an amazingly complete package of health products that assist us to have more personalized medicine. Personalized wellness is the new mantra of many of the health providers. We understand that health care is not a process that can just be, you know, one size fits all. This particular company that I’m very much proud to be part of is really interesting in its design because it takes all the way from what our philosophy, as you guys know, is from the kitchen to the genes, vice versa, and specifically formulates a treatment, not a treatment protocol, but a regimen that is focused on making all the best protocols that assist an individual based on their particular genetics. And then what it does, it follows through with a good dietary adaptive process that finds holes and vulnerabilities in our metabolic processes that can assist us. So what I’d like to do is I’d like to introduce her and Kenna is here, she’s my super-duper health coach. And so as we go through this process, like you guys, you’ll see the number pop up every so often. Give us a call so we can talk about this particular wellness solution. Sonja, tell us a little bit about the product because we’re a little excited to hear from you. [00:08:51][129.1]


[00:08:53] I am happy to. I’m so excited to be here, so thank you for inviting me today and I am really excited about how the evolution of health care is changing. So I thought I’d kind of dive into my background a little bit and why I’m excited to be here because I think that’ll help to bring it all full circle. So I am a registered dietitian, nutritionist, and certified diabetes educator by trade. And I’ve also been involved not only in the pharmaceutical, but the nutraceutical experience. And I’m now the V.P. of product experience for regenerate. And what really led me down this road of personalized wellness, personalized nutrition, personalized medicine, was looking at the individual and realizing that there were so many differences between people and results they would get from different programs, myself included. And I’ll share my story a little bit further in this journey. But what I saw was a huge gap in outcomes for patients. And so when I learned more and more about epigenetics and customized wellness, customized nutrition, it really resonated with me. And I saw this as a solution to really fill many of the gaps that patients were seeing today. So that’s a little bit about my background and how I got here. What I’d like to do is take you all through a journey of regenerate. We have a very, very simple system that is something that I think you’ll find is very, very unique and different than everything out there. So it all starts with what we refer to as our epigenetic biomarker profile test. So without getting too complicated, really what this is, is an at-home test kit. That is a first-morning void urine sample that allows us to really look upstream within the body to see metabolically what is happening epigenetically, how our genes are behaving so that we can make some realistic changes in terms of a lifestyle plan. So the epigenetic biomarker profile test, when it’s done at home. Once that occurs and the sample is set off, sent off to the lab, we actually create for each individual an approximately 19-page custom nutrition report. And here’s what the test is looking at. And as a result, the report that comes reflects these different things. And these are very, very key areas as it relates to health, wellness, and nutrition. So we look at B vitamins and methylation co-factor. [00:11:33][159.5]


[00:11:34] And when you read anything these days, you hear all about methylation and people that are poor methylators. And, you know, there’s all kinds of buzz around that word methylation, although most people don’t fully understand what it means. So we expose what’s going on and really look at that area as something that if we can correct those nutritional imbalances, a person can really have optimal health. We also look at cellular energy assessment or the health of the mitochondria. So the little cellular powerhouses that give us energy, we look at muscle assessment and gut assessment. This is a big one, of course, as we know that much of our immune system in many of the things that we experience health-wise are somewhat related to what’s going on in our gut. And I know we had this conversation the other day. Yes. It’s so important to look at what’s going on inside of the gut. We look at amino acids and inflammation and oxidative stress. So these are what I refer to as kind of the launching pad of things that we can expose. Peek behind the curtain and see what’s happening with this individual and then be able to formulate some solutions based on that. So I know when we were talking the other day, you got really excited when you saw how much information that this test actually provided. [00:12:56][82.1]


[00:12:57] I got to tell you, one of the things that as you delve in this and you become really into it, typically we have a lot of mothers, wives that really do a lot of research and you get peace meals somewhere down the road. It becomes absolutely frustrating because you try to figure out the full whole process yourself. [00:13:19][22.0]


[00:13:19] What I was very amazed about Regenerate was that it really puts the whole thing together in the sense of from understanding the deep, real, real benefits of the genome all the way to the packaging of nutraceuticals and nutrition all into one, but really can explain that whole process. So when I saw it, I was excited. Kenna and I were going like, this is really failing a monster void because of the lack of organized information that’s out there. So when we see this in the visual. We knew about the mitochondria. I understood about the mitochondria back in the 80s. I knew that it was a powerhouse, but we didn’t realize that it was so connected to so many pathologies. We knew that the gut had a lot to do with many issues. Now we know that the gut is one of the very first places we look for diseases and disorders. And in the world of functional medicine, this is what we talk about. And putting this together to make sense for our patients was really complex. This is awesome because it allows us to simplify the dynamics and really make it really consumable and effective for our patients. [00:14:29][70.4]


[00:14:30] So, yeah, we were very excited. And that you hit on something that was so key. We knew about these things years ago. But now, regardless of where you turn around and look, this information is everywhere. Yet there’s so much confusion around what to do with the information. So we try to really make it simple. But really, the whole premise behind doing that test is to give an individual what we refer to as a nutrition prescription or a road map to the nutrition prescription for what we refer to as our Optim8, whole food plant-based organic nutrition. So I want to stop here for a moment and just talk a little bit about what this is and what this is not? There are so many supplements out there and there are a lot of good ones. But most of them are made in a laboratory from some form of a synthetic ingredient. There are combinations and, of course, singular nutrients. There are all types of things out there. But when we get back to the roots of who we are on the inside and what our medical care as it relates to nutrition should come from, that’s food. Unfortunately, our food supply, we know today is a real problem. It’s malnourished when we have malnourished food. We have malnourished humans. And what I loved most about this particular product is it’s a bioactive superfood. So it’s not truly a supplement. If you think about it as the perfect food for every individual. [00:15:59][89.3]


[00:16:01] Sonja, if I may. Because that’s a really good point. What does bioactive in? It’s used a lot and versus non-bioactive. What does it mean when you hear that word bioactive, what does that represent? [00:16:15][14.0]


[00:16:17] So in this case, we’re talking about live active superfoods. So foods that are truly foods, essentially everything in that green powder. Comes from food that goes from goes through very minimal processing and let me explain what that looks like. We have a partnership with a cooperative farm in central Florida called Grow More Farms. They’re based in Indian town, Florida. [00:16:43][26.4]


[00:17:03] But these soil conditions in Florida are really optimal for growing year-round. And what’s interesting about the farm that we have a partnership with more farms is that they were soil farmers before they got into formulating nutraceutical products. And what they’ve really done is they’ve crafted the healthiest soil conditions for each and every plant. Which means that if you have healthy soil and then you grow, let’s say, asparagus or cucumbers or tomatoes, whatever it is that you’re growing, if it’s grown in optimal conditions and optimal soil, you have much healthier food. And so the only processing the Optim8 custom superfood goes through is the plants are grown to their peak ripeness picked at their peak ripeness. They go through a dehydration process at a very low temperature and then they’re ground into a fine powder, which then becomes the basis for our custom superfood. Now, this food is actually if you think about going back to the task we were just talking about, that test gives us essentially what’s off-balance with an individual’s nutritional health. So anything that is rated on a score of fair or poor would be things that that individual really has some imbalances in. And so what we want to do, based on the findings of that report, is to formulate this custom nutrition with foods. And there’s the key foods that are high in those nutrients that an individual needs. So instead of a supplement pack containing a bunch of supplements that, you know, meet the individual’s needs, these are actually foods that are high concentrations of the nutrients that an individual needs. So it’s a really simple thing you can use every single day. You can put it just in a shaker cup. I actually have it right here in a shaker cup, blend it up, and drink it in water. You can mash it an avocado, put it in a protein shake, and you only have to take it once a day. So as a dietitian, that was music to my ears that I didn’t have to remind people to take things 20 times a day or at like me, at one point I was taking 30 different supplements. What’s your outlook on that? [00:19:22][139.5]


[00:19:23] My outlook on that is, first of all, let’s go with two points, one you’re in Florida and we live out here in El Paso and El Paso has got great chiles. We got great different foods in this area. But if you’ve ever gone to Florida and just using the example of an avocado. OK. The avocados from Florida, I am not kidding you. These things are like this big. Right. The ones where we are we’ve got these really itty bitty ones that are really dense. Now, avocado is a superfood. [00:19:51][27.9]


[00:19:52] But my point being is that the soil in Florida is so optimal in terms of what it provides from the earth. So I can see why the first of all, the farm would be there. And if these guys and these specialists that work on soils actually understand that that is an amazing thing to bring the product out as well as the byproduct, which is the vegetable or the food. The second point is that the missing of the components and being able to get the foods bio actively active inside of humans when we are actually showing deficiency, that is huge. And from my point of view is we’re full of a lot of different nutraceuticals. And when you go to a place like GNC or a vitamin X store, you know, you have a wall of stuff. You can’t be taking everything and you don’t know where the hole is. Right. So that’s where personalized medicine is taking a spin. You don’t have to spend a hundred dollars on stuff that you may not even need or some people say, you know, expensive urine. But what we have to do is we have to find the holes in our particular diet and not only in our particular diet but in our genetic predispositions, too. So putting that together is huge. So when you ask me, I’m there with you. I totally get it. And that’s why I’m excited about this product. So I hope I’ve answered your question. [00:21:22][89.6]


[00:21:22] I’m just gonna hop in and say that I love that you guys know the farm that you work with so well, because, you know, as you said, there’s so much information out there and you try to eat healthily and you try to eat organic, but at the end of the day, you’re still not really sure what that farm is doing, what that farm is feeding their animals. And so the fact that you’re actually partnered with the farm, you know what they’re getting. And you know that this food is made from really good quality ingredients that are going to actually help your body’s system. That’s something that really excites me more. [00:21:57][34.5]


[00:21:59] And I actually just did a Facebook live on this very topic yesterday. And that is the fact that even when we have healthy food, to your point, A, we don’t always know where it comes from and even if it’s organic. Unfortunately, our food as we know it today compared to 50, 60 years ago, is much less nutritious. Did you know that broccoli contains 50 percent less calcium than it did in 1963? Wow. So we have issues with the soil. So when you can partner with a farm that has really perfected healthy soil, that is so very key to creating healthy food, which becomes our healthy superfood, which creates healthy humans. And so it really is true that you are what you eat, of course. So we’re putting the healthy stuff in. Of course, we’re gonna have the optimal health in people. What I also love about this is what it’s not and what it is. It is USDA organic. So, of course, very important. It is gluten-free, soy-free, non-GMO, and 100 percent plant-based. So when it comes to all of the things that people are typically seeing intolerances and allergies to and some of those common things that people are worried about, you can be rest assured that it’s free from all of those things as well, because there’s a lot of bad stuff out there. [00:23:23][84.2]


[00:23:24] Mm-hmm. [00:23:24][0.0]


[00:23:26] I notice that it says gluten-free. I love that, non-GMO and vegan-friendly, tell me a little bit about the vegan-friendly component. [00:23:34][7.4]


[00:23:35] Sure, it’s 100 percent plant-based, meaning that every single ingredient in the Optim8 custom superfood is made from some form of a plant. So there is nothing that is a derivative of animal anything. And the biggest concentration. And after seeing many different blends, I’ve had four different blends myself, because it is something that you want to retest every now and then every three to six months or so, because as humans, of course, our lives change and the environment changes the seasons. All of these different things change. So, therefore, our genetic expression changes. And so we want to make sure that because our health is a little like a moving target, we want to make sure that we’re addressing the right things. But we can do that through plants. And so when we have a blend, I can guarantee you. And I’ve seen a lot of them that it will be green because that’s typically what most people are missing, is some form of green. But then also, of course, any other plants that fit within the nutritional parameters of what an individual needs. So mine, for example, I’ll read you what’s in mind. I’ve got my formula right here. This is my most recent formula. It’s made from spinach, mushrooms, broccoli, asparagus, carrots, oats, sunflower seeds, pumpkin seeds, echinacea, and potentilla are good too because I have an immune boost that’s added to it because you can add not only a flavor boost but also an immunity boost. And given the world we’re living in right now. Anything I can do to boost my life with some additional immune support? Medicinal herbs are a wonderful way of doing that. And you’d never know they were in here because they’re actually added to the blends. So depending, of course, on what a person’s nutritional requirements are, that will address what’s in the nutrition. [00:25:36][120.3]


[00:25:37] The other thing I should share, which I think is very, very relevant, is the fact that. Not only does it fit into all these guidelines here, but we use what’s in season. So your blends will look different in the even from month to month. It’s based on a rotation of foods and what’s in season, because we know in-season foods are the most nutritious foods. So I thought you’d find that interesting as well. [00:25:59][22.4]


[00:26:00] You know what? Totally a great question. I had that question yesterday and someone was talking. One of my patients was speaking to me. What’s the difference between, you know, she eats plantains right. And particularly plantains is a food that is eaten out here in El Paso and then all Latino America in different formats. But she noticed that the green ones did not cause her discomfort. But when they started turning yellow, she had nothing but digestive issues with that. And the reason is obviously the fermentation process. Right. So as each staging of the nutrient, such as a plantain or an avocado goes through its stages, it becomes, it goes through an arc of the most kind of important, I guess, nutrient providing moments, I guess, is a good thing. And the fact that you had mentioned that, that you look for the optimal points of nutrition, for the growth and picking the fruit or the vegetable, that is huge. [00:27:07][67.1]


[00:27:08] Yeah, definitely so. And along with that, of course, comes a lot of different health benefits. So let’s kind of switch gears a little bit and talk about why this is having such an impact on people’s health. So really, the whole benefit of Optim8 custom nutrition, again, is to individualize the formula, because we know that one size fits all nutrition doesn’t fit anybody. And we also know that there are a lot of people who are spending money on supplements that they don’t know what they need or they’re buying things that somebody else is taking, or they read an article that they said, you know, was good for this particular health condition. But the reality is they’re buying a lot of different things and they may be missing the things that they actually need. So the whole goal and premise behind this is to get the body back into what we refer to as nutritional homeostasis, to get the body back into balance, to improve energy levels, to support the immune system. We talked about gut health being so important. So the gut microbiome to improve energy so that if a person is an athlete, they have better athletic performance. A big one. I’ve noticed personally is the improvements in mental clarity and less brain fog. I know that’s a big one that people struggle with and a lot of that brain fog. And there are many different things that can, of course, play into that picture. But a lot of that is you start to give the body the right building blocks of nutrition. A lot of that begins to resolve itself. [00:28:41][93.5]


[00:28:42] Sonja I’d like to add in that mental clarity. It’s such a hit or miss. When you take supplements and trying to get that moment when you have a good product and it actually helps you hit that sweet spot of mental clarity, you notice it right away. Your brain is focused, your I.Q. almost soars, your ability to pay attention. Totally changes and you sit there in all. How quickly that you can understand things. And it’s almost like we thirst for that kind of level of awareness and clarity. So I’m totally with you on that mental clarity. That mental clarity is one of those ways that people kind of actually feel the effects of a product. And I think we all strive to have the greatest mental clarity. So kudos to that. [00:29:29][46.8]


[00:29:30] I think when you talk to people and patients everywhere, you know, a lot of times I can’t even tell you how many conversations I have every week where people report to me that one of the biggest things they struggle with is two o’clock in the afternoon. It’s like their brain is in a fog, literally. And so, therefore, they’re reaching for the caffeine or another coffee or an energy shot or something just to make it from two to five until they can go home for the day. And so if we can provide them with that sustained energy throughout the day, of course, that’s optimal because that means you don’t need to rush for all those different stimulants just to keep your body going throughout the day. So huge, huge benefits. And, you know, I think. [00:30:12][42.0]


[00:30:28] Yes. Well, I think that the next thing we’re going to talk about, you’re really going to light up when we talk about weight management, but really from this perspective, as it relates to nutritional balance, when an individual is nutritionally out of balance. They’re grabbing foods maybe craving foods like high carbohydrate foods, perhaps. You know, I always say people are either starchy or sweet. They either want the potato chips, the bread, the pasta, or they can’t get enough sugar. Of course, we know all of those things are high carbohydrate foods. Well, those eating too much of those, of course, causes a whole host of things, from insulin resistance to diabetes, obesity, heart problems. I mean, you name it, the list goes on. But a lot of that stuff stems from a nutritional deficiency. So if we can correct the nutritional deficiency. We can stop a lot of those behaviors because a person all of a sudden doesn’t have those cravings. Therefore, they’re not eating all of the high carb foods. Therefore, they’re not gaining weight and having all kinds of problems. So it’s more from the perspective of fixing the underlying problem. Yes. That we can help and facilitate weight loss. [00:31:47][78.1]


[00:31:47] Sonja I gotta tell you, there’s sometimes when you just nothing fulfills your hunger. And in that process, you eat the whole house. And you’re like, what is it? And once you have it, let’s say you need potassium, for example, and you’re just eating everything. And all of a sudden the last thing you eat is a banana. So to speak. And then you’re all. Feel good. But your belly is about as huge as it can get. Right. So it’s kind of one of those things with as we search for the missing mineral element co-factor vitamin, it’d be nice if we had a cheat sheet. [00:32:19][32.1]


[00:32:38] Yes. Because now we are able to look inside the cells. Look inside the DNA. Look at genetic expression. All these things that 20 years ago were only concepts. And, you know, I remember when I was in school, the way that I was taught to figure out what somebody was malnourished in was a few lab results, of course, but also sitting down and taking an archaic version of what we called a food recall. [00:33:06][27.7]


[00:33:07] And I was always thinking to myself, if I really had a snapshot of what was going on with this person rather than trying, rather than them trying to recall what they ate yesterday. And was that white bread or wheat bread or did I put mustard or mayonnaise? I mean, you know, trusting that somebody actually remembered what they eat. And then, you know, really feeling a void of do I have the correct information? So I think to have the ability to test an individual in a non-threatening way. I mean, this is a simple at-home test kit that takes all of five minutes to do and it gives 19 pages of information that when I was practicing full time as a dietitian, I would have loved to have for every single patient. I can’t tell you how much value this provides. [00:34:02][54.5]


[00:34:02] I deal with a lot of athletes. And in that sense, the athletes would love this information. But more importantly, I also deal with a lot of moms who have little Billy who’s an athlete too, little Saras. Is this also something that we can do for the children as well in order to see their, I guess, areas that we can supplement them properly? [00:34:24][21.1]


[00:34:25] Great question. So it is approved for children over the age of seven. So between the ages of seven and twelve, they would be able to have a half of a scoop per day of the custom nutrition. So, of course, they go through the tests just like anybody else. Half a scoop a day. Once they’re twelve and older, they can have a full serving. So definitely a good idea to start them young, especially if they’re athletic. Because we want to, of course, give these kiddos the optimal ability to thrive in their sports. The advantage. Because we know they’re not eating it. Right. [00:35:01][36.4]


[00:35:17] Yeah. So it really does make a difference. So while we have really perfected sort of that roadmap of looking at what’s wrong with an individual or what’s out of balance, what’s wrong is probably not the right word, but what’s out of balance, because I believe that really the whole goal is to get us back into balance again. We have a solution, of course, to put that body back into the optimal state of nutritional homeostasis. We also have the ability here at Regenerate to address another really big problem. We touched on weight loss just a moment ago, but I want to just touch base on some things that are really creating another huge problem here, and that’s toxicity and the air we breathe, the food we eat. We’ve talked a little bit about that, but the things that we’re exposed to, environmental chemicals and skincare products and hair care products, all these different things that are surrounding us. And we’re a world of convenience. So if it’s cheaper, faster, easier, fewer steps, whatever you want to call it, we want it. If it smells better, right? If it’s nice, fruity fragrance, even though it’s an artificial fragrance, we want those things. Unfortunately, our bodies have become burdened with toxins. And so one of the things that I think is equally as important is getting that body into what I refer to as a partially fasted state. So one of the things that we do is we take the concept of fasting and make it easier for people. So if you’ve ever worked with people or perhaps yourself. Well, let me ask you the question. Have you ever tried to do a water fast? [00:37:03][106.2]


[00:37:04] I have. I have. And you know what I’ve got to tell you. I was a competitive bodybuilder when I was a teenager and I was good at it and I was good. And I was up there and I competed and I felt good. And what I had was very much control of myself. But this was when I was in my teens. I tried doing a fast, a water fast. I literally could not deal with the emotional up and down of that water fast. It was literally mental schizophrenia. And at that point, I didn’t have responsibilities. I didn’t have a job. I was a student. I was a kid. I was in high school. I didn’t have those. I didn’t have a family, so to speak, in the sense where I had my parents. But I didn’t have all the responsibilities I have right now, trying to do a water fast is literally I guess you go into a Pandora’s box of life. It’s like Jumanji every few minutes. And the experience is like, you don’t know what you’re one moment you’re happy, one moment you’re sad. One moment. It really is a dynamic. And what you realize when you go into these water fasts or deep level fast, where you let’s say you’re not having the right nutrients, you realize how out of control your mind can be scattered and how your body doesn’t enjoy it. Literally, Joy goes out the door. Right. So in essence, if you know, when you asked me that question. Oh, yeah, I know that me that goes into a water fast isn’t a pleasant me. So, no, I don’t do it very well. [00:38:36][91.6]


[00:38:37] Well, here’s my experience with it. I attempted it. And much like you, I used to compete in fitness shows as well. And, you know, there were all kinds of crazy things that you had to do to get ready for the stage, so to speak. But since then, I’ve tried all kinds of cleanses and detoxes. And this one found me. And the reason that it found me, I’ll share a little bit about my story and my experience with this fast before we get into talking about it. But really, this is a fast that essentially is created to give you the health benefits of a five-day water fast without starving for five days and drinking only water. Because we know as health care providers if you do the research on fasting, there’s a ton of benefits. Unfortunately, most people can’t. They’re not strong enough mentally and physically perhaps to do that and to make it through five days. I think I made it through a day, but also to have somebody who has blood sugar or blood pressure issues, it can create some challenging times, of course, to go through that five days. But nonetheless, we know that there are huge, huge benefits. And so what we’ve done is we’ve created a program that gives the same health benefits of that five-day water fast without starving. So it really is the ultimate in terms of cleansing and detoxifying and getting rid of some of those toxins and things that I just talked about on a deeper level. So I myself have done this fast nine times. And I will tell you that three years ago, I was in a really bad place, even though I’m a very healthy person. I’ve been in fitness my whole life. I’m a cross fit athlete. I’m a dietitian. I know how to eat. Three years ago, I was diagnosed with the Epstein Barr virus, and it really resonated at first as Mono, which, of course, most people get in high school. But nonetheless, it felt like the worst flu I ever had. What came after the acute phase was very life-altering for me. I developed a lot of symptoms of chronic fatigue, fibromyalgia, exhaustion. I couldn’t walk more than four or five blocks without having to sit down and just I mean, I was done for the day. And as a result of not being able to exercise, I sat on the couch for two years because I was so lethargic and exhausted and I gained twenty-five pounds. Well, that not only is physically horrible, but it was of course depressing and gave me a lot of reasons to feel icky about myself. So when Regenerate came into my world, I immediately saw the vision of what this could do for other people based on the testing that we just talked about. But really, this one here was a big one for me. The regenerative fast, the regenerative fast was exactly what my body needed to turn on the lights again. And I believe that everybody is toxic. We all struggle with different symptoms, but some level of fatigue. Whether you have chronic fatigue, that’s another story. But most people suffer from some form of fatigue. And one of the biggest benefits of fasting is to essentially remove not only the toxic junk but to remove the brain fog, improve the mental clarity, and really essentially jump-start the body again. And so we’ve made it very, very simple. And after nine times of doing this, and I do it almost every month, it actually ends up being probably every other month. But I have now lost thirty-eight pounds. My energy is back. I’m back into fitness again. And it was like I was never sick. And I did that, starting with this very fast that you see here before you. It’s very different than a lot of things that are out there because it’s actually an eating plan. So we’re fasting and eating at the same time. So are you familiar with that concept? [00:42:31][234.3]


[00:42:37] OK. So it’s starting to kind of gain some traction because we know that as we talked about, water fasting is hard, but we know there are benefits. So how can we look for something that creates those benefits without starving? So this regenerative fast is a five-day plan. As you can see here, there is a lot of different soups and some teas and what we refer to as a fast start beverage. So you pick any five-day window during the month that you’d like to do. And of course, you want to keep busy and, you know, find a time that works for your schedule and you can really go on with life as normal. In other words, don’t do it while you’re on vacation. But you start your day with what we refer to as our fast start beverage, which is a combination of whole coffee, fruits, and M.C.T. So it’s a very unique morning beverage that really what I see from it is that it gives the person the feeling of having something in the morning. And then it also really crushes the hunger pains and the cravings. [00:43:43][66.2]


[00:43:44] When you say the MCT, you’re speaking of medium-chain triglycerides, right? Yes. Got you. That makes you calm. It makes you have some energy. The good energy, by the way. [00:43:54][9.1]


[00:43:54] Yes. So if you’re into the Keto world at all, MCT is probably one of the most one of the things that you talk most about or hear most about. But yes, medium-chain triglycerides, one of the things that they do is they accelerate the fat burning process. But they’re also really key for making the body believe that there’s actual fuel. Of course. So you feel full. So when you’re doing the fast, you don’t want to be hungry constantly. You want to trick the body into believing that you’re actually full. So the day starts with the morning beverage, the fast start beverage. And then we pick any eight-hour window that a person chooses. So let’s take 12 to eight, for example. So during that 12 to eight timeframe, I’m going to consume two soups. And these soups are really hearty, organic plant-based. Again, they’re all vegan friendly, made on that same farm as the farm we talked about earlier with the custom nutrition. They’re actually hand prepared by a five-star chef. Now, it’s not food from the Ritz Carlton, but for a fast, the soups are delicious and you can jazz them up a little bit. There’s an insert that comes in the box that actually gives you a lot of different ideas for how to jazz up your soup. So if you want to add some cauliflower rice or some chopped up peppers, whatever you’d like to do to jazz it up, salsa. I know. Down there in Texas. Lotta salsa. Yeah. Yes. We do have lost perhaps all of those things because, hey, that helps you burn fat. Let’s get more hot in there so that we can turn our fat. That’s how I look at it. And then so during that eight-hour window, you’re consuming two soups per day and you can see there are different flavors. Also, two teas. One is an energizing tea that you have in the afternoon. It’s made of medicinal herbs that help to really give the body a boost of energy because, again, remember, we’re fasting. We still need energy. And then this sleepy time or calming tea gives you, honestly, the best night’s sleep you’ll ever have. So they’re herbs that are put together to help calm the body. And then the part that I love most about this is. Again, we don’t want to feel restricted when we’re fasting or cleansing or detoxing the body. We would have some flexibility and still feel like we can eat and enjoy food. And so there is the ability to have two snacks during the day, during that same eight-hour window that consists of a fat serving, a fruit serving, and a vegetable serving. And the best part is you get to choose what those are within the guidelines that we give you. So you don’t feel restricted. And I think, you know, I know that you’ve worked with patients when. [00:46:38][163.8]


[00:46:40] You find that you restrict them too much. The compliance goes out the window. They don’t last in whatever it is that they’re doing, so because we give them such great flexibility. Yet guidelines to follow that compliance is really, really high. And the results are absolutely amazing. [00:46:56][16.6]


[00:46:57] Yeah, I totally get it. Going through a diet and not knowing what to eat is really confusing. A water fast is just a simple water fast. It’s probably inappropriate for most other than just a very short window of time. But this has five days off of supplementation that kind of I guess what as I understand this correctly, it’s like the same as that water fast. Yet you have the physiological benefits of a water fast, but you also have the supplementation that keeps your body healthy. But the benefits of burning the toxins and burning and kind of regenerating the body back to where it should be are achieved as well. And yeah, my patients would not like the water feel of it, and I don’t think anyone does. But if we have some sort of methods, I bet you those soups taste real good during the process, especially with hot sauce on top. [00:47:55][58.0]


[00:47:56] That’s my favorite. And, you know, there we talked a little bit about flexibility and, you know, snacks and giving people things to choose from. And we really have seen enhance compliance because of that. We even give you recipes to follow. So we take it a step further. And then, of course, we encourage you to drink a lot of water because remember, a lot of what we’re doing here is flushing those toxins out of the body. When you fast you really for the first couple of days, you’re burning stored carbohydrates by about day three. And it’s a little different for everybody. You switch more into that fat burning more you get into that nutritional ketosis and turn up the heat in terms of burning fat, which is what everybody’s looking for. But we also, toward the end of that fast, we get into a state of something that’s more challenging to reach and that’s a state of autophagy or auto eating of old health, unhealthy cells to make way for the good. So a simple analogy that I like to use with patients is if you remember the game of Pacman. Where Pacman is, you know, he’s eating monsters as he goes across the screen and swallowing the fruits and the little dots and all the things on the screen. So think of autophagy as a process of getting rid of old stuff or eating those monsters to make way for new healthy cells. And of course, along with that comes more energy, better sleep, weight loss, fewer problems with blood sugar and cholesterol and all those different things. [00:49:33][96.8]


[00:49:33] Let me ask you, you mentioned autophagy. At what stage typically does the research show in this process? Does it begin? Is it on the fourth and fifth day? [00:49:43][10.4]


[00:49:44] Typically, you know, I think it’s a little different for everybody. But I would say, you know, day three, four or five generally fast that only go for one or two days generally, aren’t long enough to get you there. I mean, you can reach minimal levels of autophagy just by intermittent fasting and doing, you know, exercise. I mean, there are all kinds of things that help to kind of kickstart that process. But when we’re talking about the really deep benefits of it, generally something that goes longer than three days, which is why I always tell people, day four and five don’t quit before that, because they let me go back there. [00:50:20][36.7]


[00:50:20] Go back there. Tell me what happens to your mind on day three-four, because you’ve gone through this nine times. Right. So what do you go through so we can kind of understand? And when this green monster of hunger rages or just the mental-emotional experience go through. How do you work through that? And what do you experience? [00:50:39][18.2]


[00:50:40] Sure. And you know what? I was I’ll set the table by saying this, that everybody is different in their experience. But I would say that most people, of course, mindset is the key for everything. So this is no different in preparing your body to get ready for this fast. But I would say that there is usually one day and it’s different for everybody. That is the most challenging part for me. Oftentimes it’s day one or two because I’m used to eating my normal foods and I’m withdrawing from carbohydrates. Now I eat a pretty low carb diet to begin with. Not a no-carb or a Keto diet, but a lower carb, healthy carb diet. So I get into ketosis pretty easily. But once I hit day three, a lot of the hunger pains and the sort of lack of energy. And again, this is different for everybody. But for me by day three, I feel amazing. Oh, someone turned on the lights all of a sudden because they’ve gotten into that state of ketosis and it really ketosis when you’re burning ketones as fuel. A lot of people will say that they have better energy than when they’re eating more carbs, because even though carbs might give you a push to get into the gym and have a great workout, if they’re the wrong type of carbs, you’re going to hit the wall and feel exhausted. [00:52:05][85.0]


[00:52:05] I’ve got to tell you, something else happens. Many and one of my patients and I know that this is not a promotion for what happens here. However, this does happen with my patients. They start feeling their joints relieved, their aches and pains go away. It’s amazing how when we start cleaning our diet, the body through autophagy, through its cleansing process, through its dynamic cleanse. When you take out the bad and the body processes it through, through the intestines, but through the urine, and it just eventually cleans itself out, the body runs extremely efficient and those aches and sleep. You know what’s crazy about it? When we do these things, you would think that, oh my God, I need my cornflakes or my thing at night or whatever. And, you know, it’s no, I don’t actually sleep like a king when I go through these kinds of dynamic diets. And one of the things is, is that it’s a surprise. The mental clarity, it’s a surprise the joint freedom, it’s a surprise the ability to sleep that returns, which means that this is how it’s kind of supposed to be. We weren’t people that always had food, you know, as nomads, as we traveled through whatever kind of world we had back in two thousand years ago. So you can see that it’s all I see right there reduces inflammation. I see it right there. I just saw it there. I’m reading, you know, the benefits, you know. And see, the thing about it is, is that when when you go through that, you think that it’s this is just a diet that is just too sometimes you will lose weight. Of course, however. But the benefits are amazing. So, yeah, I’m with it. [00:53:51][106.2]


[00:53:53] Yeah. Really. And I think when somebody goes through this and again, I’ll go back to my story in the Epstein Barr. I wasn’t sure what to expect the first time I went through this fast. All I knew was I felt crummy. And this was another thing I was going to try after not only having at one point thirty supplements a day, I had every possible treatment modality under the sun IV’s in my arm that were nutritional cocktails, sauna therapies, all kinds of different things. And all of it helped a little bit. But I think at the end of the day, the thing that helped me the most, at least to kind of kick start better health was going through this fast. And now looking as I look back and I learn more and more about fasting, all of these things that you see here has benefits on the screen. And I won’t read every single one of them. But these are all things that I was suffering with. I had poor immune health. I, of course, mentioned that I had gained weight because I wasn’t active. Most of that weight was around my midsection. I had a lot of brain fog. I didn’t know. I mean, I would do crazy things like put full glasses of water in the cabinet. And I would look around and think, did I just do that? I mean, these are things that we do unknowingly. But I know there’s a lot of people out there that can relate to these types of things. And they’re not things that are really there’s nothing wrong other than the fact that your body is overburdened with toxins. Your body is overburdened with just stuff. Yes. Stress. All these different daily things that make living difficult. So when you take the time to do a five day fast, all of these things just automatically turn themselves around. It’s like flipping a light switch. People often tell me and I notice this myself. People often tell me that one of the first things they notice after completing their fast is that on day six. They get up and they’re like they just spring out of bed. The lights are brighter. Their mind is clear. They’re ready to take on the day. It’s like all of the crummy things that they experienced five days before they started the fast are gone. [00:56:05][132.9]


[00:56:07] Sonia, let me ask you something I noticed that we were discussing on the sixth day that return. Is there a reason? What is the I guess the logic behind the five days versus, let’s say, a six or seven day or eight-day fast? What’s the logic there? [00:56:20][13.4]


[00:56:21] So there, of course, a lot of different ways to cleanse and detoxify. And they’re all different stages and types of things that we can do. But for this type of plan. Really, most of the benefits are seen on day four and day five. When they look beyond day five, there really isn’t a huge benefit to keep going further than that. And we also want to be careful that we don’t start to lose muscle mass. That’s a big part of it. So we’re safe and even my bodybuilders my cross fit. Gym owner actually made it through this fast just fine. And is the throwing around heavyweight? And when I told him he was going to eat only soup for five days, he said, Sonja, I can’t do this. And I said, yes, you can. He made it through just fine. And one of the first things that came up was, am I going to start losing muscle mass? And I said, not within a five-day window. You’re not you’re actually going to. One of the benefits of doing this type of fast is actually to, of course, facilitate better hormonal balance. And part of that is a natural and that’s the key natural improvements in human growth hormone, which, of course, we know does a lot of things. And so when it comes to maintaining muscle mass, you want to make sure that you stay within that five day period and not go into a more lengthy fast. Makes perfect sense. Thank you. You’re welcome. So we’ve seen, you know, just to kind of wrap up this whole fasting discussion, we’ve seen a ton of benefits and this is just kind of a sample here. And we’ve talked about a lot of these benefits. But I thought I’d just share some of the things that we’ve seen over the last 15 months since we launched our company. Weight Loss. We’ve talked about less brain fog, better mental clarity, better sleep, better skin. So for us ladies, that’s a very important one. Men too ladies especially know crusty ladies. Yes, it is inches lost around the waist. And of course, we know that’s where the danger zone is. Right. [00:58:23][122.3]


[00:58:23] When we have all of that body fat metabolic syndrome is the one of the measurements is waist circumference. Yes. [00:58:29][5.4]


[00:58:30] [01:03:06][43.4]


[01:03:07] Sonia, what we have seen on when people fast the triglycerides change, the LDLs change, and we have noticed in our office the HDLs also to change. So there is a magnificent reaction and a result as of when you allow the body to cleanse itself out. You know, we are in a, you know, a mining town. We El Paso, a lot of people don’t know. But we were smelting town for copper, many, many of the early miners. They had a rich diet. And in fats and carbohydrates, you know, during those periods of time, these guys got pretty large. And what we learned is that the fat holds many toxins. Right. So when we are able to diminish body fat. We sometimes spread those toxins and they become free. Going through these periodic fasting protocols allows our body to cleanse those things and methodically allows us to maintain health. Because when you’ve got someone that is really got a BMI of 40 or forty-five and they decide to lose weight when their body starts breaking down these fats in an aggressive way later on, that they don’t have those kinds of diets, they become toxic. So they need periodic cleansing processes to help us. And that’s what I’ve seen in my practice. So it really is very important to have the right nutrients in your body as you go through any type of diet. So this is awesome. [01:04:43][96.7]


[01:04:45] Yeah, I think you hit on something very key there. And that is I mean, first of all, we talked earlier. We’re all toxic. The air we breathe, the food we eat, there are toxins ever. We cannot get away from them. And yes, there are lots of things that we can do on a daily basis. But I look at this as a little like cleaning house at least four times a year that you can do all these great things on a daily basis to reduce your toxic load. But everybody needs a deep, clean at least once a quarter, and it’s a safe and effective to do every single month, which a lot of our people, especially if their goal is to lose weight or if they have diabetes. I mean, my father is a type 2 diabetic. We dropped his morning fasting blood sugar by 100 points. So there is very high. [01:05:31][45.8]


[01:05:56] Yeah. And, you know, I think the moral of this story is this. When you cleanse and detoxify, you clean out the bad, you make way for the good. And so when you make way for the good and you now have the right good to put in your body, in addition to, of course, all the healthy things we want people to do on a regular basis, you get the body back into a state of optimal health. And when that happens, we have happier, healthier people. [01:06:28][32.8]


[01:06:36] You know, let me ask you certain questions, you know because I’m really excited and I want my patients to know that we provide this service. But how do they get involved with the Regenerate process? [01:06:47][10.6]


[01:06:48] Very simple. Just to contact you with their health care provider. And of course, let you know what their goals are. And of course, everybody’s goals are different, but it all starts with really figuring out what those goals are and then picking a program that works best for them. Now, the majority of people will go through the entire program. And what that looks like is going through that epigenetic biomarker profile test initially. That’s what I refer to as getting the blueprint. So getting the information once. You have that, of course, your custom nutrition will be formulated. And that’s an ongoing thing. So that’s something you continue to use. And I’ve had most people tell me that their need for supplements, additional supplements, has gone way down. And the world is much more simple. So they love that. And so they continue to stay on that formula. Now, it is recommended that they retest every three to six months because our nutritional needs do change. So they will continue to stay then on that formula. And then at least once a quarter, you want to do a fast. So depending on what their goals are as you work with them, you can help them get set up with any of those things. And if the goal is to lose weight, of course, definitely in that first early stages, you want to include a fast as well. So whenever a person’s goals are, you have a solution to help them with that? [01:08:13][84.7]


[01:08:14] Well, I got to tell you, in our office, when we first see a person or any individual that wants a change in life, one of the things that we do, we run a physical medicine practice here in El Paso. And one of the components of it is painful joints, inflammatory issues. What we do is we further assess the patient and we do a very detailed questionnaire and a functional medicine way in that questionnaire. We ask many components of all the different systems of the body. Once we do that, Kenna and myself, we go over the physical presentation through the. And actually the questionnaires that are very, very complex with the metabolic neurotransmitter assessments. And what we do is once we figure out exactly where an individual is, then we order the or the Regenerate protocols along with any lab tests that we need to do. And what we do is we pair these things and we put information together. Once we do that, we can sit down with the individual and go over the goals because it’s really important to understand what the desires of the individual are, whether it’s sport-related, whether it’s being just feeling better. And those dynamics. So Kenna as my coach, we run in there and we basically wrap around the patient and we figure out what it is that the desire is. And we can basically find out through those questionnaires and through these lab assessments and these genetic profile assessment tests. What is the best diet? So this is a really good compliment to what we do in the practice. And a good, as you indicated, a good beginning to the detoxification process, because of any ongoing process, because it’s not just it’s just not one point. It’s to find out where the holes are. What we’ve learned in the last I’d say decade is that it’s a lot of lip service to kind of look at someone and say, OK, this is what you need. No, we actually have to go in there and physiologically look at these markers to be able to see whether the changes or the metabolic processes remain that have issues or deficiencies. What we’ve learned about epigenetics is that it changes, it alters, and we have the ability to see these processes. So I’m totally for this. And if anyone of my patients want me to kind of elaborate on this, I am, you know me, I love teaching. So when I’m with them, I don’t. That’s why they keep on yelling at me because all I do is sit in the room and talk. So because people want to learn. People won’t understand. People want to take control of their health. So this is a great opportunity for our team here in El Paso to be able to assist our patients. Because the truth we said, and this is something that’s Sonja, you don’t know. El Paso was considered the heaviest, you know, town in the country. At one point, we have probably had the worst nutrition around. That’s not the way it is now. We have a lot of healthy people. The desire there was no such thing as the Internet. Nineteen ninety. It wasn’t there was a prodigy. It was something that made sounds on the phone and people didn’t have this information. So now as my patients percolate and they read and they understand, they have these questions and they in the end as well as I wanted to allude to it initially, is the confusion that this thing gives because there’s so much information all over the place. This package is so that it becomes very easy for someone or their loved ones to be able to kind of take control of their health and prolong life like it should be. And in that sense, that make sense? [01:11:43][209.3]


[01:11:44] Absolutely. I think that’s great. And I like your approach and how you’re working with patients and, you know, teaching them to be well. Because, much of, unfortunately, health care is reactive medicine. Yes. Well, I think we have common ground here is that we want to keep these people well and we’re giving them solutions to stay healthy instead of treating disease. [01:12:06][22.4]


[01:12:07] I know that, you know, you should never say something negative, but I got it. As I’m older, I learned to not shut up. And here’s where I don’t shut up. When you find a doctor, that is is your new doctor. They need to be understanding. And they need to sit down and talk to you. And if they don’t want to talk to you, get rid of them, OK? If they don’t want to go over your lab findings, if they don’t want to understand how nutrition factors into your whole health process. Well, maybe it’s time to find a new doctor or do as some of my older patients say. Sit down here, sonny, and explain it to me, OK? Because it’s very important because today’s medicine is one that personalized medicine means personalized and personalized medicine requires a unique approach to every single individual. So in that sense, what I love to bring into El Paso and I got to tell you, we have amazing providers in El Paso, but sometimes you run into an old guard that says, no, not. I don’t have time for that. Nope, nope, nope, nope. You do have time for that. There’s plenty of doctors out there and plenty of great dietitians, great nutritionists, great physical therapists, chiropractors, people that are out there, medical doctors that are physiologists, internists, family practice doctors, all these kind of people that specialize with their love for care need to sit down and talk about the food because ultimately it creates a lot of confusion and we’re lost and we don’t know with a lot of information. Well, where do we start? And we’re going to have to grab them by the hand and show them that it starts from the kitchen to their genes and from their genes to the kitchen. And here is where the question comes up. Well, what are you talking about? That’s where Regenerate begins, the process of dismantling the information and allowing you almost a sharpshooter approach to an individualized issue. So I hope that made sense. And I know that I can go off for a long time. But what I want my patients to know here in El Paso is that the guard has changed. Personalized medicine is here to stay. How we become aware of these informations. Sciences are to sit down with your doctor and. Yeah. Grab by the ear and say, no, no, no, no, no. You know, sit down and go with the list of questions. And if the doctor is willing to sit down and go over your lab results, the line by line, explain him or to have a team in my situation, sometimes I may be with a patient, but that’s why I have my coach at my side to be able to elaborate so that as I, you know, jump in, jump out, because sometimes, you know, the information is needed right away. And if I’m not there and I’m with a patient, we have a team on our side to make sure that that information is really with you immediately. So I hope that makes sense. And the world of new medicine is coming. New health care, new wellness, understanding, and the grips of this is not going to change for a long time. I don’t think it’s ever gonna change once we know about personalized medicine. Oh, my goodness. I’ve got to tell you, once you have a personalized doctor that spends time with you, you will never go back to open your mouth. And here’s a pill and a piece of paper and out the door, you go. Thank you. We are surrounded by highly educated patients, and the more they know, the better it is for them and for their future. You know, ontogeny. So my early zoology teacher told me an old saying it was ontogeny recapitulates phylogeny, indicating that basically we are today what we will represent tomorrow and we are today what was represented yesterday. So what that is basically a neat way of saying epigenetics rules and whether we like it or not, what we do, what we eat as parents, as doctors, we need to know that it influences not only our future children but our future population. So it’s very important that we start taking control of the DNA for the epigenetic response from the education that we’ve learned about in the genome and take it to the next level to the nutrition and make it personalized. So I appreciate so much, Sonja, your time. Kenna and I are here in El Paso ready to help all my patients and we’re sometimes we feel like a one-legged man in a butt-kicking contest if you can imagine that. So we’re out there and we’re gonna stop and we won’t stop till we drop, so to speak. Anything else guys? [01:16:38][270.3]


[01:16:39] Well, thank you so much for having me today. I look forward to working with you. And by doing so, of course, helping your patients in our path. Oh, yeah. So much for having me today. [01:16:49][10.6]


[01:16:50] Thank you, Sonja. Thank you, Kenna. And we’ll be back because we could talk for a long time. I know we can. So I want you to know that I don’t speak for everyone, but I do speak for a lot of people in El Paso, specifically El Paso, Texas because there’s a couple of El Pasos in the United States that we appreciate this knowledge. And thank you for taking the time out of your busy schedule. And thank you kind of as well for taking your time to kind of go over and sharing this information. So I look forward to helping you guys and I. Appreciate everything you guys do. So thank you so much. Guys. [01:17:24][34.5]


[01:17:27] Bye bye. [01:17:27][0.0]




Podcast: What is the Fasting Mimicking Diet?

Podcast: What is the Fasting Mimicking Diet?


PODCAST: Dr. Alex Jimenez, chiropractor in El Paso, TX, and Victoria Hahn discuss the fasting-mimicking diet and the ProLon Fasting Mimicking Diet program developed by Dr. Valter D. Longo. The ProLon Fasting Mimicking Diet is a high-fat, low-calorie intermittent fasting diet that may promote fat loss and reduce blood sugar, inflammation, and cholesterol, similar to other fasting methods. Valter D. Longo is an Italian-American biogerontologist and cell biologist known for his research studies on the role of fasting and nutrient response genes on cellular protection aging and diseases as well as for proposing that longevity is regulated by similar genes and mechanisms in many eukaryotes. Only a few research studies have been carried out to date regarding the fasting-mimicking diet and more research is needed to validate its benefits. �- Podcast Insight



[00:00:06] And we are live. Hi El Paso. This is Dr. Alex Jimenez coming back with you. This is a very unique day, a very special day. We are offering some information to you guys as my patients. Today is a very unique moment in time. As you can see, my podcast is empty as you’re gonna be able to notice in this particular area. You can actually see the podcast presentation. Doing this alone. And as we’re doing, we’re following the rules of engagement of today. Now, today is a� moment in time where we’re finding ourselves kind of a little bit on kind of a sandy ground. The flow and the situation of our present state is that we’re all watching CNN we’re establishing things. But one of the concepts that we’ve been looking at in the last couple of weeks prior to this all happening was a disorder that we’re all experiencing right now. And a lot of us are trying to figure out what we can do because we’re all kind of feeling a little thick. We’re feeling a little fat or feeling a little bit displaced from our normal patterns. So one of the aspects that we want to be able to do is to discuss what can we do with our physiology, things that we can do at home, things that we can adapt, and things that we can alter into our metabolic process. Now, as I’ve gone in the past, I’ve talked and discussed heavily on metabolic syndrome. Metabolic syndrome is one disorder that really affects us all. And we have given us options and the options that we have done in terms of working with the sugar issues, the weight issues, the belly fat issues, as well as the underlying issues of the triglycerides that we’ve been discussing along with cholesterol issues. Though we have looked at diets that have different varying components. One diet that is really, really popular is the fasting-mimicking diet. I had an amazing experience when I went to Hollywood, Florida, about a good two years ago where we actually did the Functional Medicine Institute program. We went out there, we saw the program presenting the fasting-mimicking diet and teaching all of the new things that the diet actually can do in the physiological state. But one of the things is when people hear fasting, it’s kind of confusing. So I’m going to bring in an amazing individual. Victoria Hahn, who works with Al Neutra, and she is the medical science liaison for the fasting-mimicking diet with Al Neutra. She’s going to give us some information in terms of things that we can do and about the diet, because it’s a very unique diet and because we live on the border and we have a lot of, I guess, metabolic syndrome just by definition. There are issues with high blood pressure, glucose, triglycerides, HDL issues. We want to take a look at the things that we can do. Now, one of the greatest things we’ve learned about metabolic syndrome is that it has an immediate response as the diet. But not everyone can do a certain type of diet, whether it’s intermittent fasting, ketogenic diet, a different type of water fasting. We’re going to go ahead and go over those things. So I’m going to present to you Victoria Hahn, who is really, really the person who’s going to bring this home to us. Is she going to educate us on the process? So I’m going to bring her in right now and we’re going to go ahead and talk to her. And you’re going to see me in the sideline in the far distance. So as I kind of click that button. Victoria, tell us, how are you doing?


[00:03:38] How’s everything going with you? It’s going well, going well. Staying safe, practicing physical distancing, you know, doing everything I can to ensure that, you know, I’m keeping myself safe as well as everyone else that I’m interacting with, including by hand-washing.


[00:03:54] So I’m doing good. How are you?


[00:03:57] I’m doing very well. I wanted to present to my patients the fasting-mimicking diet. I have a box right around here. I kind of actually took it away, i’ll have to go get it while we’re talking here. Actually, for the products. But I’d like for you to tell us a little bit about what the fasting-mimicking diet is for the public to understand as to what the options are and what we’re actually talking about when we say this unique fasting-mimicking diet because it’s got a really good, unique name to it. So tell us a little bit about it. I know you got a presentation, too, so I think you can share your screen and you can start talking about it. And let us understand a little bit about what fasting, mimicking diet is for the public.


[00:04:36] Yeah, so fasting mimicking diet. So before I get into the presentation, which here, let me just pop this bad boy open. So fasting mimicking diet is this concept that in essence, you know, maybe you don’t actually have to be fasting. So, you know, ommiting food entirely to be fasting. And so that’s really what this diet brings. It brings the same type of physiologic and biological effect of fasting. But with food. And so it’s a really novel and kind of, you know, bizarre type of nutrition program because it takes you a little bit out of the box. You’re thinking, how can you be fasting with food? And I’ll go over, in essence, how you can, because there is a lot of science to explain how this works. And it unfortunately, fortunately, unfortunately, it’s not as black and white as we like to make it. But that’s the beauty is that, you know, you kind of can find these physiologic loopholes to being able to kind of stimulate a similar process without having to go through that absolute fasting process.


[00:05:43] In terms of this is the presentation. So how? OK. So this is the actual product here. And it looks like it’s pretty simple. It all fits in a box.


[00:05:50] Yeah. Absolutely. It’s super straightforward. So in essence, you actually get a rather large box. And within that large box, you get the individual boxes and they’re all evenly listed out for you.


[00:06:02] So it literally says day one all the way to day five, the product is actually a five-day fasting-mimicking diet. So you get everything that you need. So there’s no, you know, having to go to the grocery store, which is kind of convenient during this time, actually, but there’s no having to go out and buying. Figuring out like how much of this do I have to measure or wait, what about this other ingredient or did I get enough of these, you know, plant-based products? None of that, it’s already laid out for you? And that’s really to not only aid in the ease of it, because, again, this diet mimics fasting, but also in the consistency of it, we really want to make sure that that’s what it’s doing. So we got to kind of treat it in this very, almost clinical fashion.


[00:06:46] I’d like to add that in the design of me presenting this, full disclosure, I’ve actually done the fasting-mimicking diet three times. Each time it’s been an experience for me. And the protocol does include three options or three times that you can do it as the most optimal as from if I’m correct, I’m not too sure if I’m correct, but I do know that three times is the times when we test it. So tell us a little bit about the product line. So I’ll let you kind of take it from here.


[00:07:18] Yeah. So here, let me just go straight into the presentation. Absolutely. We’ll start to kind of way out some of these details. So the first question that, of course, typically is being asked is what are your health care goals? So before we even start to step into Prolon and what fasting-mimicking diets are or even how fasting is beneficial, you know, what are we all trying to achieve? And obviously, a lot of these are listed right here. So body weight loss, body composition, even. I would argue that body comp is way more important than body weight. Body weight only tell you so much. But you know, the amount of fat and muscle mass that you have is so much more important in the closet reader. I’ve definitely had times to where I’m going into my closet.


[00:08:05] And, you know, I was wondering what that was.


[00:08:09] Some things don’t fit the way that, you know, they used to. And that’s always a little alarming. And I personally don’t have a scale at home.


[00:08:16] And so that’s really the way that I can determine whether or not I’ve been overindulging. So all of these things, I’d argue, are super pertinent.


[00:08:24] I mean, most of us have, you know, certain weight parameter goals or, you know, medical or balance goals or even just wanting to feel better, well-being goals. And so arguably, you know, I know I’ve definitely said a few of these right here, like I’m struggling to lose body fat. You know, even when I’m working out and when I’m trying to figure out how I want to eat, even as, you know, a dietitian, some of these things are a little you know, they’re hard to figure out.


[00:08:53] You have to just be constant trial and error, trial and error, because unfortunately for some of these issues, we still haven’t necessarily figured out how to resolve them, which is why arguably obesity is such a huge issue that, you know, especially in the United States and any of the Westernized societies we’re facing today.


[00:09:12] So, you know, with any of those goals, we’re obviously going to be talking about, you know, how can we feel better about them? And so that really leads us to kind of a novel, a strategy which is fasting. Now, of course, you know, before we get into fasting, we want to define what it is. So what is fasting now? Arguably, whenever I ask this question, most people remark like, oh, that’s muscle mass loss or oh, that’s, you know, me starving or oh, that’s me feeling hungry or I can’t eat any food or isn’t that juice fasting? And to some extent, most of those would coincide with, you know, the common definition of fasting, which that would be to abstain from food or drink. And maybe that’s for religious observation, for example, Ramadan fasting or Yom Kippur. But, you know, that’s just one way to think of fasting. You could actually think about it from the perspective of what’s happening within your body when you start to fast. So I like to think of fasting from this common definition as the trigger for an outcome. And so the outcome is really what fasting is. And with that outcome is the lack of the triggering or the turning on, if you will, of what we call these food sensing pathways. It seems a little ambiguous, but truth be told, we’ve seen this in many different mouse models as well as clinical trials. There are literally these pathways that our bodies have that respong to food intake, and that makes sense. You know, if you eat food. Something has to happen, right? Yeah. And we call these pathways, these food sensing pathways. And so in the absence of nutrients or rather the right amount of protein, calories, carbohydrates, you can to some extent circumvent their activation. And so that’s really what fasting is. It’s this biological process.


[00:11:09] I like that word of food sensing pathways. How did that, how did that come about? I just kind of just touch on that food sensing pathways.


[00:11:18] It just seems to me like a very understandable way of allowing people to understand that the body is sensing, almost feeling out that the foods, you know, so go deep there.


[00:11:34] Yeah. So, you know, no problem. So I honest to goodness, this is actually my favorite part about fasting. Is this molecular biology surrounding it, the physiology of it. It’s just it’s honestly really beautiful.


[00:11:46] But I’m a little bit of a nerd in that regard.


[00:11:49] But really, what this is and how we came about it. One of the individuals who actually kind of piecemeal all of these individual components, was Dr. Longo and I’ll get into some of what he’s contributed to in regards to this whole area of fasting and the longevity research. But really what these food sensing pathways are, is they are literally these mechanisms that are triggered by certain levels of carbohydrates or sugars or we actually call it glucose. But basically, it’s just a carbohydrate or certain levels of proteins or amino acids and also certain degrees of energy. So calories. All of these things can contribute to this overall biological process that we think of as being fed. Because when you think about it, like when you eat food, you know, well, what happens? Obviously, we know that something happens where we don’t feel as sluggish and, you know, we get some energy and, you know, now we can go and do things throughout the day. And we know that that also helps out with weight gain. Yes. Too much. Yes. Like what is that cellular process with a biologic process? That would be these foods sensing pathways. It simply awesome.


[00:13:05] Awesome keep on going. What misconceptions?


[00:13:09] Yeah. And so in terms of some misconceptions, you know, I highlight this one because I did get to see quite a few of these juice shops that kind of crop up and they talk about juice fasting.


[00:13:20] And it’s arguable because most of those juices are rather high in calories and even in carbohydrates. And so when you think about biological fasting, it’s really not bad because there’s just too much nutrition in these shakes, which is great to some extent. Obviously, you know, you want to get the vitamins, minerals and fats, but not from the standpoint of actual fasting. It’s not 1 to 1. So maybe it’s fasting from the perspective of not eating solid food. So in that sense, it’s fasting. Fasting is so much more than just kind of the composition of your food. It is the actual amounts that you’re getting of each different type of nutrient. And so it’s a little misconceiving. And there’s a lot of these things that are cropping up because fasting is such a novel topic and it’s really popular. I mean, it’s just so popular. It’s gotten really popular in the last couple of years, which, you know, to kind of go a little forward in terms of how it got there. And I can show you some data as far as how popular it is in the US. So part of the reason that it’s kind of gained a lot of traction is because, you know, although fasting has been around for a millennia, I mean, we had to evolve and adapt to these periods of basically food and not food. And so naturally, you know, we know our bodies know what to do when it has that type of environment. But what we’ve seen in clinical trials is that, you know, it’s been shown to support metabolic health. It’s also been shown to support this really interesting concept called cellular cleanup. We like to use the phrase autophagy. It’s just a real fancy word to basically say the cells. So each of your cells, they have their own micro environment and they actually have their own kind of garbage disposal recycling center, which we could call autophagy. So it’s a really interesting process that’s triggered by fasting and that actually can help to lead to cellular renewal. So if your cell is able to kind of take out these less functional components and repurpose them for other types of activities or endpoints, then as a whole the cell can become more efficient. And so that’s this concept of cellular renewal. And ultimately, what we see all these pieces contributing to is this promotion of longevity and health span. So this is how, you know, in essence, fasting can be so beneficial. So to get into, you know, how it’s so popular, it’s really no surprise that it’s becoming really one of the number one dietary patterns in the United States. And in 2019. So this is in 2018. Number one. In 2019. It just took second place to this concept called clean eating. And you know that’s actually not a bad thing obviously, you know, clean eating is one of the better things that we can be doing for ourselves. But the interesting thing to note about fasting is that especially when you compare it to any of these diet patterns. So for example, vegetarian, vegan diet, low carb diet, gluten free diet, Mediterranean diet, all of these are compositional changes, meaning, you know, for example, with low carb, which is very mindful about carbohydrates that you’re getting sometimes in the types of carbs. So aiming for a low glycemic index card. So ones that don’t cause your blood sugar to spike too rapidly. So you have to be mindful about what you’re eating. Whereas with intermittent fasting or just fasting as a whole, you actually don’t need to consider that component. I mean, at Al Nutra for Prolon. We argue that you do, but for fasting as a whole, it’s really, you know, when and how you’re eating is the consideration. You don’t really have to modify what you’re eating. And so that might be part of why it’s been so well received. And I suppose the community as a whole, you know, wouldn’t you like to be able to continue to do what you’re doing with just a slight alteration? Yes, it’s a lot easier. Absolutely. Than completely shifting your diet.


[00:17:29] You know, simplicity has always been a component of trying to come together and making it easy for people if it’s too hard. You know, you can do a fasting. But soon as you make that mistake of going elsewhere and they don’t know what the rules of engagement are. It just goes crazy. This is so cool because it’s all packaged in one kind of dynamic. So as I see that, tell us a little bit about the overall when you say 36 percent. I notice that you say 36 percent. Follow a specific eating pattern. What was that number of versus the 16 percent that I notice there? Intermittent fasting was the top end that patients.


[00:18:09] Yeah.


[00:18:09] So in essence, really what they were trying to say and this was from a larger study. But anyhow, what they were trying to really say is that people, you know, they are following dietary patterns. It may not be, I suppose, too specific in regards to for certain reason that wasn’t well elucidated as to why they’re following these dietary matters. But it is to say that people are starting to follow specific ways of eating. So in essence, that that’s really this categorization of all of these different diets and these are the ones they were following. They want to see, you know, how many people in the United States are doing fasting? How many are doing paleo, gluten free all the way down to the DASH diet and dietary approaches to stopping hypertension and the ketogenic or other high fat diets. They really want to catalog, in essence, what the US is doing in regards to their own nutrition. So that’s really where this number was got.


[00:19:13] That makes perfect sense.


[00:19:16] And so just to kind of continue on here so we can go over different types of fasting because really, you know, even in the previous slide that I was showing you intermittent fasting, you know, that doesn’t really seem like a lot. It’s even how they were categorizing the ketogenic diet/ high fat diet doesn’t really say a lot. There’s many iterations of, you know, these really broad topics. But to hone in on the fasting and, you know, different types of fasting. So I like to think of fasting as a key umbrella term. And then, yes, refine that by way of duration of time. So in essence, fasting can be longer. So we call that prolonged or periodic fasting, typically two or more days or it can be shorter. And we call this intermittent fasting and that’s typically two or fewer days. I will argue that in the literature, when you’re reading about intermittent fasting, you know, unfortunately, though, kind of lumped together all kinds of fasting, under this umbrella.


[00:20:16] It has to do with the fact it’s a buzz word and you know, it’s kind of what gets the clicks and such.


[00:20:21] But unfortunately, with that being said, there’s like a lot of misinformation because unless you’re really reading into what type of intermittent fasting pattern or fasting pattern, they’re really talking about it just all kind of amalgamates together. And it’s real confusing. Like, were they talking about time or shifted eating or were they talking about the 5:2 diet? It’s kind of up in the air unless, you know, you’re doing your due diligence. So it’s unfortunate. But for the sake of, you know, how we define fasting, this is really our main definitional structure. So to get into different types of intermittent fasting patterns, I’m sure everyone is super familiar with time restricted eating.


[00:21:01] Yes. Maybe like the 16:8, yeah. Do you practice that at all?


[00:21:04] As a matter fact, I do. One of the things that I’ve always mentioned is that certain types of body types require certain types of patterns. And I’ve looked at people’s schedules and the ketogenic diet requires a real. It’s almost like the advanced version of process. You know, it takes a certain hardcore individual to do it. So, you know, intermittent fasting allows people to kind of start really controlling that. We start by just simple things of, you know, circadian, just eat during daylight. And don’t eat at night versus then start bringing it down to eight hours and, you know, having 16 hours of just a good non-mechanism of eating. So I have done that. And the better they became the intermittent fasting individuals and patients that I have, I would actually go to the next level of going six hours. Now, some patients can actually I mean, my extreme athletes and the individuals who are just high performers, they can push it down to three. But it takes a level of mental fortitude to be consistent in that. So I have seen that ability to be certain types of people for even different lifestyles. People who work at home can do more ketogenic diet. But, you know, in my particular practice, I physically work on people. If your job is physical, it’s kind of hard to maintain that if you’re expending calories throughout the day. So it depends on the individual. So we need something that is understandable, that it makes sense to the public and to let them understand that they can really attain those high level of physiological and metabolic, you know, advancements such as, you know, the apoptosis, the autophagy, that actually occurs and the reusing of the body with a simple mechanism. So I love this and this is the kind of stuff I enjoy. So no, no. Yes, I have tried, to answer your question. Yes, I have done it in the past.


[00:22:53] Nice. Yeah. And arguably, you know, at least what I have been seeing within just the consumer channels.


[00:23:00] Time restricted eating has got to be like one of the number one forms of intermittent fasting right now. And it’s because of that ease to some extent, because it’s like a daily window of fasting where you don’t have to be doing it for like a couple of days at a time or for days at a time. You’re just doing it for like a day. And it’s only a few hours within that day. And arguably one of the most vital research ones would have to be the 16:8 and the 12:12. So more information is definitely coming out on this type of fasting pattern. It’s all just in the works. Amazing. One type of intermittent fasting pattern. There’s also the 5:2 diet. This one was quite popular like 10 years ago. So five days of normal calorie intake, two days of fasting. Typically, those days are not one right after another. But sometimes they can be, depends on the individual. And then there’s alternate day fasting, quite extreme.


[00:23:51] Although, you know, there are some people who like practice this and this is basically where you’re fasting for one day and then the next day you’re not fasting, regular calorie intake. Then the next day you’re fasting. And then you’re right back to not fasting. You just keep doing that day after day. So that can obviously be quite a long term commitment. So to shift our focus on to the opposite end of the spectrum. So the longer versions of fasting, there’s not really many examples of this, there’s water fasting, it’s very straightforward. Typically, this is done under the supervision of a medical provider and you’re kind of sequestered somewhere like maybe. Like we are right now.


[00:24:27] Like we’re all sequestered right now.


[00:24:30] Yeah, seriously. And it’s because, you know, for some people, this can be actually quite risky. And I’ll get into some of those risks.


[00:24:36] And just as a whole, it can be quite hard because typically this is fasting for days at a time. And then there’s the fasting mimicking diet. So just going back to really, you know, the main focal point, the FMD is a version of a prolonged fast. It’s not a short term fast. It’s technically a longer fast because you’re fasting for days at a time as opposed to just a couple days or a few hours. And this one doesn’t typically have to be in the hospital. Thankfully, the majority of people, they do this at home safely.


[00:25:06] It’s amazing.


[00:25:07] Yes, so to get to some of the ultimate effects of intermittent fasting and just other fasting patterns. I really like this table because it tries to simplify a lot of this. So I put caloric restriction in here because, you know, when you really start to look at the research for fasting, it looks like it actually is coming out of this, you know, umbrella of dietary restrictions and core restrictions.


[00:25:29] So it deserves a space on this chart, although it is vastly different than fasting. So in terms of, you know, caloric restriction, we do see that obviously this leads to weight loss sometimes, though, especially because it’s chronic and depending on how much caloric restriction you’re implementing. Some people, they can actually lose the body mass. So you have to be mindful and careful about how you implement this type of pattern. We haven’t necessarily observed this. So either rejuvenation effects that’s going back to that renewal, that recycling. It’s not well documented, was caloric restriction.


[00:26:06] And of course, you do get food and to some extent it is of course, safe, but shifting our focus on to the different types of fasting patterns, intermittent fasting.


[00:26:17] Again, we get to see the weight loss. It’s been variable in regards to lean body mass protection. Some studies have shown that lean body mass was impaired, but this may just be an artifact. It’s not very well elucidated.


[00:26:29] This likely depends on the kind of fast that you’re doing, is it the 5:2, ADF, TRE, time-restricted eating which you’re doing eating. You know, it’s a little bit up in the air, but this one’s been variable, not necessarily an impact on the cellular rejuvenation. Again, very inconsistently reported, if at all. Sometimes you get food on this diet and then you don’t. Depending on the type of fast that you’re doing. And typically it’s quite a safe diet to do.


[00:26:55] But again, it depends on the iteration. The next type of fasting is periodic or prolonged fasting. And this is really talking about water fasting in specificity.


[00:27:04] So obviously we see weight loss with this pretty dramatically as well. Lean body mass can be sacrificed with this type of fasting pattern. So, again, you really want to make sure that you’re being medically supervised if you’re doing a water fast for days at a time. You know, it’s a very careful balance, especially wherever you were at before you started into that. So don’t try that one at home, please. But this is the only one that we actually get to see the cellular rejuvenation.


[00:27:34] So it appears that the sustained stress of fasting is really what’s dictating this type of recycling and renewal capacity is, you know, fasting for a while. Actually, obviously, with this type of fast, you don’t get food and the safety like I was mentioning, it’s very variable. Don’t do that one at home.


[00:27:57] Fasting mimicking diet is a form of a prolonged fast, obviously.


[00:28:05] And, you know, you do get to see the weight loss very similarly to periodic fasting.


[00:28:11] Fortunately, and I’ll show you some of this data, lean body mass protection, which is interesting, that may be a testament to the fact that there are nutrients in the diets and you see this preservation effect still with the cellular rejuvenation impact. So thankfully, it is stressful enough fasting for days at a time.


[00:28:31] Again that’s really the mantra to triggering that, you do get food and we do check safety regularly. So it has been proven to be safe.


[00:28:41] Guys, if I may, one of the things that I do is we make sure that we use biometric assessment exams, body mass index is BMI, BMR, BIA are ways that we can assess muscle density or how much protein is in the body, how much muscle is about versus bone density. We got to be very careful that we do this in a very safe way. So in essence, as she alluded to it. She was very exact. We have to make sure that we don’t lose muscle mass. And that’s the beauty of this diet plan, because it not only has been shown to preserve muscle mass while you go through this process, and it also helps with cellular rejuvenation. It’s almost like you’re cleaning out your body. So I hate to use those examples, but we can go into the physiology of it. But this is a very attractive mechanism. And it’s almost like a Tarzan effect. We go just to the point and she’s going to allude to that to the point where the body starts shifting and that’s when the diet ends. And so we go through these cycles. So in order to prevent muscle or actually muscle mass loss, it has to be timed at a certain point. So the beautiful thing that Dr. Longo, unique guy. I think he’s from what country is he from?


[00:30:03] Italy, actually.


[00:30:04] He’s got a unique accent. That is amazing. He’s at the University of Southern Cal. Is that where it’s at? Yeah. So it’s amazing that they have these, there’s always people who go to California, the smart people do, and then they come up with these great technologies that today we’re seeing the effects. And I’m not gonna sway too far, but we’re actually seeing the genomics effects or the genes are actually responding. And that’s where you were talking about the food sensing system our whole body is designed with the DNA that is just reacting to everything, whether it’s a drug or food. So as it responds, this diet is in sync, dancing with it. And so to speak, I guess forgive me if I’m wrong, but I’ll let you continue. But I’m very excited about the rejuvenation processes and also the lean muscle mass protection process.


[00:30:50] Yeah, absolutely, and those are honestly the most exciting pieces of fasting is that you, if done in the right way, exactly as you’re saying, done in the right way, you can get benefits out of it without sacrifice. And that’s part of, you know, there’s a whole concept called ormesis. And in essence, it’s this idea that, you know, to one degree, the same thing could be bad.


[00:31:18] But to another degree, it could be beneficial. For example, fasting, it’s a stress response and it’s similar to any other stress response, which obviously, you know, especially in today’s environment, we don’t want to be stressed out. You know, we want to make sure that we’re being healthy about that. But a little bit of stress can actually be good. And so it’s getting it’s fine tuning that it’s figuring out or what degree into a duration.


[00:31:43] That’s really the beauty of this concept, is that a lot of work, a lot of time with 20 years actually went into trying to figure out how this whole mechanism works and then how, if I may, touch on that word again, ormesis.


[00:31:58] So from what I’m gathering, it’s the extent and the and timing of the duration. Is that what it is to do? So I get like. From what I gather, it is up to the what was the word that you said to the extent of it or the amount of.


[00:32:14] But yeah, it is to say it was hormesis it’s in essence like to the simplest concept. And you know, there are many different ways to look at it.


[00:32:25] But in essence, it’s this idea that the degree or the amount of something can be positive or in essence, negative, or just have a different effect at different levels. Makes perfect sense. You know, for example, even with periodic fasting, with water fasting to a very, very high degree. Obviously, that can be very detrimental, damaging, catabolic. Just because it’s starving. If you’re fasting for too long so you don’t want to do that, you need to figure out what’s the degree of fasting that you need to get the benefit. Because we know there are benefits to a certain extent, but then afterwards there probably isn’t. And so that’s part of this whole concept of fasting mimicking diet and why it’s the five days and such.


[00:33:13] So makes perfect sense. Thank you. Yeah, no problem.


[00:33:17] So they get into some of those benefits and I want to add just to recapitulate, weight loss is a benefit of prolonged fasting that supports that cellular cleaning, that ability to recycle and also supports the sense of well-being. We actually did a survey in 2019 and that was a very interesting finding which I’ll show you some of that. So those notes, all of these things, you know, are some of the benefits of basically doing fasting, whether it be, you know, water-only fasting or any other type of prolonged fasting.


[00:33:54] But it does come with a subset of risks, obviously, you know, first things first. It’s very difficult to adhere to. And I would argue that even for myself and for any of the patients that I’ve ever had, you know, to try to get them to do small behavior changes.


[00:34:11] So, for example, you know, just try to incorporate one vegetable per week that can be quite difficult for some people to do. And it’s a behavior change. The other day, it’s a behavior change. You have to modify something that you’re doing and especially well, we’re continuing to do something and we get stuck in a routine. It’s hard to adjust and, you know, not to kind of, you know, integrate too much of what’s happening in society right now.


[00:34:38] But, you know, we’re kind of starting to see that. Whereas even how people are adjusting to today’s society, it’s a disruption of our routine. And it doesn’t feel very nice. Right. So that’s part of this notion of behavior change.


[00:34:51] So if I were to tell somebody, hey, I want you to eat watercress for four or five days at a time, that’s me taking out everything. I’m just completely abruptly altering their lifestyle.


[00:35:03] And that could be nearly impossible for some people. So it’s no surprise that ordered fasting is just very difficult to do. But at the same time, as we were going over that, it could also be at the risk of eating the lean body mass so that you get to the point of wanting to do it. You have someone to supervise you. You know, there’s still an inherent risk.


[00:35:24] And depending on how long you’re doing the water fasting, there’s always the potential to lose lean body mass. And obviously, it’s malnutrition that is what water fasting is as a whole. The lack of nutrients when you’re only consuming water, at least, you know, macro and micronutrients, water is obviously another type of nutrient, but it’s this deprivation of them. And so it can be very dangerous from that. Especially given wherever you’re starting out with going into that. You’d already be insufficient, so be further exacerbated.


[00:35:59] And then interestingly, there is this gallstone risk. Dr. Longo does talk a lot about this one. And there are some studies to show that certain periods of fasting, there’s almost like a period where it’s not so risky and then it gets to a point where it becomes riskier.


[00:36:15] So there are a lot of these things that we have to consider with water fasting. If one is to try to even do it on our own. And then also considering that it may not be appropriate for everybody and for more than just these reasons, listed expense.


[00:36:31] And so, you know that’s part of the reason why Dr. Longo had developed this fasting-mimicking diet. Truth be told, part of the reason was just that this is a picture of him right here.


[00:36:43] This is Valter Longo, Dr. Longo. And yes, he is at UMC and he’s the director of the Longevity Institute there.


[00:36:51] And in essence, you know, originally a lot of his research was on stress response and longevity and oxidative capabilities as well as water fasting. And it’s one thing to water fast yeast or mice. It’s a completely different ballgame to water fast people.


[00:37:14] You know if it doesn’t work out as easily for obvious reasons.


[00:37:18] So that’s part of the reason why he actually had to figure out a way to still be able to study this really interesting process that he was able to, you know, combine and bridge together. He was able to see that we are screwed sensing pathways. And they are so intimately tied to this aging process. And, you know, if you were to elevate them too high, we can see that they accelerate aging in essence. So the idea is maybe we can try to modify or modulate or just this type of aging process by adjusting these smooth sensing pathways. And so that’s part of the pinnacle research that he was trying to figure out. But when you get to the point of studying this with people, you know, they don’t want to water fast.


[00:38:06] And so that really forced him to figure out an alternative to water fasting. And that’s really the bursting of the fasting. Anything that is just it’s out of absolute necessity in terms of wanting to study it.


[00:38:21] And as a researcher, you know, obviously, if you spend so much time on something you really want to see it through, and especially if you think it’s going to be beneficial. So you have to adapt and adjust. And that’s what he did.


[00:38:34] You know, it’s one of those things wherein when we’re looking, as I alluded to initially, we’re sitting at home where we’re trying to figure out with the dynamics of the present-day what we can do for ourselves and how we can kind of benefit from this period time of pause. We’re all in a queue. So this is a great way of looking at changing our metabolism and making it work. Going back to that first moment when we, when I first understood this or was made aware of the fasting-mimicking diet surrounded the top functional medicine doctors in the country land.


[00:39:13] I think there is a blend of who’s the other one?


[00:39:19] There’s a bunch of guys that actually put this thing together and functional medicine, but the onslaught of all the specialists around the world that keen to try to figure out and understand what this new science had been that had been dropped, dropped down at the Functional Medicine Institute. Seminars. We were all very aware as to what it was. And you can see that the thriving doctors around the world from all over the world were trying to figure out how can we incorporate this for patients. So I feel blessed to have you here again. So did I mention that again and to continue with your story, because I just want my patients to know that this is a blessing to have you guys for the people of El Paso.


[00:40:03] Yeah, no problem. You know, I’m really excited to be here. I’m excited about being able to share some of this information. So, yeah, we’re just kind of keep on going. So in terms of the fasting-mimicking diet, you know, it’s really it’s just such an interesting and novel product as a whole. And so it really ticks off some of these really important elements of a breakthrough product. So it is all plant-based. That’s something kind of interesting to note, because even when some people go through it, you know, you’re thinking like, oh, no, I can’t do just plants.


[00:40:36] Like I always eat. I love my meat. You’d be surprised. You can do that for five days. Absolutely. And that’s you know, I’ll go over the kind of emotional effects that happen with FMD and Prolon.


[00:40:52] But it’s interesting that, you know. Yeah, everybody you actually could be eating just a plant-based diet. And this is just one way to do so. And again, it’s only five days. So it’s not a full-time commitment. But part of what built this was NIH and university-based research and development.


[00:41:11] Again, 20 years plus of research went into this type of concept and just a lot of grant funding. Honest to goodness. And foundational research. So pre-clinical, we had to test it out on different animal models first and then we started going into clinical trials to show its safety in humans in essence. And of course, this technology has a patent. And it is very innovative.


[00:41:39] And so that really lends well to why we wanted to go forward with our patent and a lot of the research.


[00:41:46] If you were to ever want to look into it, it’s actually published in some of these top tier medical journals.


[00:41:52] So maybe you’re not familiar with some of these, but these are the journals we use as clinicians to find evidence-based information.


[00:42:03] So it really does speak volumes that any of these publishers, they were like, hey, this does sound really good. Like let’s publish this, let’s get it out there.


[00:42:13] It’s huge to have this happen. So it really adds to the validity of this concept, which is nice. Of course, it is.


[00:42:21] Yes.


[00:42:23] And so then to kind of get into like the biological effects of FMD.


[00:42:27] And this is like a really simplified version of what happens for the most part. You know, it kind of meets all of these little parameters. This does happen. It’s just sometimes we like to simplify. So on day one, I like to call this the equalizer.


[00:42:42] And it’s because everybody gets the same day one. It’s around 100 calories for that day. And it’s really there to equalize and wash you out from whatever you were doing before Prolon.


[00:42:57] So basically, this is, you know, that transition day. So some people by the end of it, you’ll start to really ramp up this fasting state by day 2. This is the fasting state. Now, you’re fasting, the caloric ranges, they do drop down by day two to five and they have a week of dependent factor.


[00:43:13] So you’ll get a little bit of a different caloric amount depending on your weight. But in essence, the calories are anywhere from 700 to 800 calories. And so by day 2, we really like to view this as a fat-burning day, because your body is adapting to fasting.


[00:43:30] Now it has to, you know, utilize different types of substrates in order to fuel itself. So it’s going to start to, you know, in essence, fat burn by day three.


[00:43:41] You really would have wrapped a process called ketosis. Most people or many can actually reach the state on day three, but it’s contingent on the individual.


[00:43:52] Everybody has a different metabolic rate. Everybody has a different body composition. So not everybody will reach it on this day. But, you know, we do observe that many do. And that’s really like an accelerated state of fat burning, in essence.


[00:44:06] And you can perpetuate ketosis by way of fasting or by way of genic that they are a little different. So they’re not really they don’t get there the same way.


[00:44:15] But, you know, the outcome is relatively similar, at least in regards to kind of ramping up to this fat burning process. But day three is also where we like to consider that a tautology is really starting to kick start so that, you know, recycling mechanisms can also be seen on day two as well.


[00:44:33] But day three is like really where it’s kind of taking a full-fledged, you know, running the course by day four more of the cellular recycling, again, sustaining that keep ketogenic state and by now more of the cellular renewal. So enough of that recycling has occurred. Now it’s really optimizing. And by day five, again, the sustained effect of the process tosses recycling and renewal.


[00:45:00] And so that really lends us really well into day six, which is where you kind of kick yourself out of the fast. And it’s important to note this because interestingly enough, when I get to hear from some users is that, you know, even if before they started the program, they’re thinking, oh, this is going to be a little too hard.


[00:45:21] Why not? I’m going to do it. You know, my health care provider is telling me that I should do this for myself. So they go through it. And then by day five, you know, they’ll call us up and we’ll say, hey, you know, I feel really good right now.


[00:45:33] Can I do another fast after this? Like, can I do two in a row? How do I extend this mood? Can I just do some water fasting afterward for like a couple more days? You know what I do. And obviously the answer is no, we don’t want you to do a lot of fasting or doing to, you know, back to back FMD.


[00:45:51] That’s not the point of it.


[00:45:53] But it is really rewarding to hear that because it’s the echoing of how people are actually starting to feel, you know, quite nice.


[00:45:59] And the point of why we want to kick people out of the fast after day five is because part of the fast is this clean up.


[00:46:09] It’s this, fat burning phase. But in order to capitalize on all of that cleanup and all this kind of new foundation that’s been laid out. You do have to re-feed, so you have to start, you know, reintroducing nutrients. You do have to repeat yourself afterward. And that’s really this balancing act between fasting and feasting. So going back to those foods sensing pathways, it’s one thing to kind of try to downplay them or turn them off, but we don’t want them off forever. We do need to turn them back on. It’s just this modulation kind of this playing around. Is it turning it on, turning it off, turn on, turn off, that flexibility. That’s why it’s part of providing some of these benefits. So it’s not just kind of always turning it off that would not be a good thing at all.


[00:47:00] And so fasting, it’s a concept, although it’s simple, it’s complex in the sense that there are so many different things that we have to be considering with it. And that’s going back to that idea. You know, it depends on how much you’re getting and you’re gonna get a different effect. So obviously, we aren’t testing forever the really damaging effect, but asking for the right.


[00:47:21] I got a question. In terms of looking at that particular graph model, one thing I noticed is that I’ve done this a few times now and the dynamics are like your drawing there. I’ll go right back to it because that diagram, it’s kind of like it shows up and down. Talk to me a little bit about the emotions that people experience in general in terms of each kind of day as they go through this. Because one of the great things about this diet is that it’s structured. I have a philosophy that the greatest order always rules. There is great order in the structure of the design of this. And one of the things that I see is that at that moment, your mind starts going and your body starts changing and the dynamics that actually are occurring. One of the great things to hold onto is a structured mechanism that actually you can follow it and you just continue with the path. But talk to me a little bit about the emotional as well as what do people experience on the days that go by, because that’s kind of a unique thing. And by the way, I will say that my first time doing it, I experienced the unknown. I didn’t know how I was going to respond. The second time I was ready, I was almost like I was ready to go for it. And then the third time I was even it was a surprise that I was experiencing different emotions, those similar but a different level of emotional experience and a mindset that changed throughout the days. Tell me a little bit about what you’ve noticed with the patients throughout the United States that take this diet.


[00:48:51] Yeah, so, you know, in terms of actual survey data, unfortunately, we don’t have a lot on the feelings during Prolon. We do have on afterward, which is quite interesting but to get into more like an anecdote. So typically things that I get to hear collectively what we’ve discussed as a group, but you know, all of the team members are they have something that’s pretty common. I would argue, again, everybody does experience this a little differently. And that’s not really like a strict forward response. And I understand, you know, it is kind of fair.


[00:49:28] But it’s yeah, it’s true. You know, some people, they go through this like, oh, this is such a breeze, you know, like I didn’t even feel like I was fasting. And then others are like, wow, you know, I’ve just never fasted before. And now I fasted. So they’re kind of awestruck by that experience. But arguably, days when most people don’t really have any true remarks on this day. Some people, though, the remark that, oh, well, you know, is a little bit less of, you know, what I normally eat, but it has so many calories in it. And also the way that we’ve structured out the actual day when you get around almost like for technical meals that day, you get to these large like high healthy fat bars and then also not a feast. And then also we have two soups and a variety of snacks. So you get a lot of food in. And if you divide it up right, you’ll notice that, you know, it does sustain you quite well. But by day 2, 3. Arguably, these are the days that most people they may remark like. You know, I feel kind of sluggish. I just don’t feel myself. I’m not feeling like they’re questioning why they’re feeling I know off if you will. And it’s not specific. It’s not, you know, like, oh, you know, I have, you know, this type of, you know, I don’t know, pain or this type of feeling. It’s just kind of like I just feel a little not myself today. And usually, we like to kind of like in that to this transition. So you’re going from kind of carb burning to this fat burning state. So that’s like that adaptation. We’re not too sure if that’s what’s really happening, but it can be argued that some people, at least if you’ve never gone through a fast before, you may end up feeling kind of some of these like I feel a little off base to three, but usually by day four or five and especially on day five, actually. These are the days that typically people feel kind of, you know, the most, you know, revitalized, if you will. So they have energy on these days. Yes, I did the rebound. So they don’t feel that same kind of like, oh, I feel off. They’re like, wow, I have so much energy right now. And I get a lot of phone calls or people. They actually feel like they shouldn’t have that much energy. They’re actually a little worried, like, oh, you know, I woke up early today and I got a lot done. Is this normal?


[00:51:48] It’s funny because, you know, to some extent it is. That’s part of that adaptation, is that that’s how, you know, we’re kind of picturing it.


[00:51:58] So, Victoria, I’ll tell you, you know, when you mentioned that one of the beautiful things is that we have a social network. When I’ve done this with a group of people, I found it to be very, very cathartic, to communicate, to take pictures of us while we’re with the packages and share it. So we weren’t I didn’t feel like I was alone. I felt like I was in the community doing this together. So, yes, when I recommend people do this as husband and wife or families that are, you know, large, they can try it together because it does really, really bring you together because you’re doing something for yourselves at the same time. So I got to tell you, from my own experience, I felt the need to communicate and it really served me well to be able to have that ability to communicate through social media. So, yeah, it’s an awesome thing.


[00:52:48] Yeah, and I definitely would agree that, like, if anybody is thinking about doing the fast, you know, definitely work together with others. It’s funny because the types of questions that arise, you’ll find that, you know, maybe you have the same questions, maybe you have complete questions and you actually develop these inside jokes.


[00:53:08] I know. I know for myself and a few others in the office. Whenever I’m doing the fast that we have, there’s like a little packet that’s so delicious. Oh, yeah, I’m a little biased.


[00:53:19] The green olives and they’re fitted, thankfully. But anyhow, it’s funny because you get like this little packet of them and they’re in a little like a package. And once you’re done eating them all, like we’re just kind of like taking out all the liquid like, oh, my goodness, savory.


[00:53:34] Yes, yes, yes. There’s always a very good side.


[00:53:37] Yes, you do. It’s funny. You actually, you can build a sense of camaraderie with this.


[00:53:42] You do? Yes. Yes.


[00:53:43] Ensure that you’re with others when you’re doing it in terms of socializing with them.


[00:53:50] So other things that we see with the fast making that and this is specific to FMD, we did run a clinical trial.


[00:53:58] So there were researchers way at all in 2017.


[00:54:02] They ran a clinical trial in seventy-one. Individuals had completed this trial and in essence, they wanted to see the effects of one round of fasting and making that to the five days FMD down to once a month for three consecutive months. And so after what they had remarked was that individuals, they lost on average five-point seven pounds BMI body mass index that dropped by 0.9 points. And so that’s that ratio of, you know, in essence, bodyweight to high trunk fat went down.


[00:54:35] So compositionally wise, where it what kind of weight did people lose?


[00:54:39] It appeared to be this trunk, fat and lean body mass was thankfully preserved. We did not observe any lean body mass loss. So a lot of these, you know, really healthy weight loss type benefits with the fast. And again, this was in the five days can be done once a month for three consecutive.


[00:54:58] And so other benefits that we see, of course, this promotion, a cellular link reduction of body weight and body fat. And then interestingly, this maintenance in the level of IGF 1, which I didn’t really go over too much and I won’t spend too much time on this bad boy, it gets rather relatively complex. But I do find it’s called into insulin-like growth factor 1.


[00:55:20] And it’s actually been implicated in this aging process and disease. And that’s part of this is one of the food sensing pathways.


[00:55:30] So this one is really important. And one of the ones that Dr. Longo had really just done a lot of research with, trying to figure out, you know, what’s triggering it and how can you modify it, at least with fasting. So these are all outcomes that we see with the FMV.


[00:55:46] It is a bad boy. It is the one that we focus on when we talk about metabolic syndrome. And it goes really deep and it does make a difference on that bad boy called insulin. So it’s a good one. So I definitely will allude to that in a future podcast, because it’s very important that even though it looks kind of a menacing and it’s a deep word, but I just love the fact that the research was done with that as the basis.


[00:56:11] Yeah, and you know. Yeah, you could definitely spend like a whole a long time on this one. That mechanism is a really beautiful thing. But yeah, it’s interesting to see that again as this kind of short term intervention. We see some of these outcomes.


[00:56:25] So to kind of go over some of these outcomes and like one, two, three, four, man.


[00:56:31] So one of them, of course, rejuvenation, wellness, and health optimization. This program was really designed to promote healthspan.


[00:56:40] Which health span is this concept of healthier years’ lives. So it’s one thing to live longer. That’s fine. But what if you know those years where you are in very poor health during that time, it wouldn’t be too fun, right? Maybe then you kind of reevaluate that concept of live fast, die young. So it’s so much less about right. It’s more about healthier years lives. So making sure that there’s quality with that quantity is so important.


[00:57:08] Vitale. That’s a huge point there because touching on that one delicately. The issue is when I talk to my patients, I tell a man, I want you to live 100 years. That’s what I say. I say that to them. We got to do it because when we look at the turn of the century, people didn’t live far beyond the 50s. Today, we live much longer. In the mid-60s, it was 65. Today, we’re reaching even up to 100. Many of us have parents that are in their 90s and close to the hundreds. And one of the biggest concerns that people have is I don’t wanna live that long. I don’t want to feel ugly that we’re bad. And that’s exactly what you’re alluding to, the quality of life that you’re feeling in that process. So, yeah, it makes sense.


[00:57:46] Yeah, absolutely. You know, it’s a kind of, it’s not a novel concept, but I feel like I’m more recently, it’s definitely gaining some traction.


[00:57:54] So I’m not going to let any go a little more further in just on these research results. There was this kind of weight management effect, so fast way to lose weight specifically coming from the circumferential region. So that trunk fat, abdominal fat without any of that means finding mass loss.


[00:58:13] And again, this was really only with five days. So, you know, think of short term interventions of five days done once a month for three consecutive. And going back to what you’re saying earlier. That’s where we get this concept of the once a month for three consecutive months. It’s totally based on a clinical trial. Ultimately, in terms of how many times you may want to do the fasting-mimicking diet, that’s definitely a discussion for you and your health care provider and also just, you know, what your health care goals are as a whole.


[00:58:43] So it may not be appropriate for everyone to do them once a month for three consecutive months, but for some, you know, it may.


[00:58:49] And just to note, these effects did actually persist even when individuals went right back to their normal diet. So we had some follow up evaluation after those three consecutive cycles.


[00:59:02] There was like in essence around three to four months after those last three cycles. And during that time, the research, the researchers had told those individuals the protocol there wasn’t, you know, hey, follow a healthy diet, Mediterranean, exercise more.


[00:59:19] There wasn’t any of that instruction. And we still did see this persisting in these weight loss effects. So that was actually quite interesting. And of course, in addition to some of the other markers that we had measured, we actually saw that this had helped to maintain healthy levels of not only IGF 1. So kind of going back to the growth factor 1, super important, but also systolic blood pressure, interestingly enough. And then to get into some of those well-being aspects I was mentioning earlier. So this was based on that survey that we had conducted in 2017. And we had kind of summarized from this survey was that these participants, they reported just a multitude of these well-being aspects of an improvement in their energy levels, and this would be after the fasting-mimicking diet.


[01:00:09] They also felt more empowered to make healthier, you know, changes in their life and they felt like they had a positive impact on their lifestyle, you know, after the FMD.


[01:00:21] So it’s interesting to note that there is, you know, this kind of emotional or wellness aspect or impact to completing, in essence, Prolon and, you know, just five days can really set the tone for so many other things.


[01:00:38] And although we didn’t measure this in the clinical trial, you know, we took it upon ourselves to try to evaluate this on the neutral side.


[01:00:46] And we did get to see a lot of these really interesting empowerment outcomes afterward.


[01:00:58] And so then to kind of summarize, and this is, in essence, my last slide before I had a Q&A. So to summarize the benefits of FMV and this is again off of the once a month for three consecutive.


[01:01:09] So five days on twenty-five on two more times in a row, we did to the meetings of healthy levels of IGF 1, systolic blood pressure. We all saw that lean body mass was maintained and a healthy level. And of course, we saw this reduction in weight and abdominal fat.


[01:01:30] That’s amazing.


[01:01:31] This is it right here. Yeah, that is it. So any questions?


[01:01:35] Well, yeah. The question that I’m getting here from some of my people here on the feed is that they love the presentation. And actually, there are three nurses there that say that they’re doing it. They’ve done it in the past and they loved it, too. So let me ask you this. There’s a person here says he’s 300 pounds and he’s about 5 foot 7. Can he do it? He’s clinical, I guess, from the dimensioned there, I think, clinically obese. And in that issue there, he is concerned that it may be something that he can look at and he can try. What could we say to him?


[01:02:13] Yeah. So, you know, what we can say to him is, in essence, you know, it definitely. This program is one of the intentions of it is weight loss.


[01:02:23] But given that we know that obviously with a very elevated BMI, you may want to discuss it with your health care provider to determine if Prolon is right for you. And then in addition with that frequency would look like. So I think, you know, the next step would really just be having that conversation, opening it up.


[01:02:45] And it’s a pretty easy, straightforward conversation to have, because ultimately what Prolon is, is it’s just a five day, you know, fasting-mimicking diet.


[01:02:54] But arguably, you could probably also say it’s a five day, you know, a reduced-calorie program.


[01:03:01] And typically, the health care provider will have a few questions about that. It’s appreciated Victoria.


[01:03:08] I would add to that for an individual that has that presentation, clearly talk to your doctor first, find out metabolically how you stand. If you have any underlying issues in today’s environment before we go on and do anything that is unique.


[01:03:24] And then you are having some maybe underlying issues, kidneys, heart issues, always get their doctor to approve these processes because you want someone to evaluate that and that makes sense. The other question I have here.


[01:03:35] Victoria, then I noticed here was people are asking, where can they get it? Where can they order it? And is this something that they can get online? Do they have to go to a doctor or what typically are most people doing?


[01:03:48] So, you know, I don’t know if you yourself.


[01:03:51] I do. I do. I do. Yeah, we have our channel.


[01:03:55] Yeah. So in case you know, you are a patient then definitely discuss this with and determine if it’s a good fit for you. You might want to go through his channel and ourselves.


[01:04:09] But we do also have a website and I would argue that most individuals who are just kind of looking to incorporate bossy into their life. Typically, we’ll just, you know, purchase it on their own through the patient portal that we have online.


[01:04:25] But absolutely, for some of the individuals that, you know, you may have some questions about it. Is this right for me? Then it’s always gonna be more appropriate for you to have a discussion, open up a discussion with your health care provider.


[01:04:37] What we do in our office is we do a full functional medicine assessment, functional wellness assessment. We go through deep and we figure out where the physiology is. We do at least a wellness panel to determine what’s going on. And we evaluate the BMI, BIA consistently and every few weeks. So it does. It’s important to if you’re going to be scientific about the process to have and if you specifically if you have underlying issues, you want to make sure that you have a watchful eye by your specialist, your doctor, your family physician. So that makes perfect sense. Well, Victoria, I was going to tell you, this has been a blessing on our behalf of El Paso. And I want to at least thank you. I want to thank the group over there. Al Neutra. And Prolon, the design.


[01:05:25] The product is one that we need. Having an environment where metabolic syndrome does affect so many, we want to be able to do certain things to control our diets. When I first came to El Paso, the story was we were the fattest, sweaty town of the United States. And sadly, today, that was always known. But today we hear where I mean, not sadly. The awesome component of it is that today there are fitness centers everywhere. In 1990, when I came here, there were no fitness centers. People are very health conscious. My patient base is extremely educated. The Internet has evolved. People are learning and people really understand the sciences of biomedicine. You know, biometrics designs in assessing the body for what it is. The question many times, because there’s so much information is, well, what do I start? How do I do this? This is an awesome diet. Well, it’s an awesome mechanism and a plan to follow where it’s had scientific backing. A fundamental approach that is just, you know, second to none. I love the research I read consistently. I have their books. I have books to offer my patients if they ever wanted because I do have people that want to learn of the breadth and width of the science behind the evolution of this particular diet. So I’m very much excited to bring this to the community. So I want to thank you, Victoria. And I want to thank your group and organization to have allowed at least this presentation to go live on the social portals so that we can bring a different option for our patients. And I want to honestly thank you very much because, for me, it’s been a blessing to hear of. The areas you see if I can get you in there somehow. But while you’re there, I’ll put you in the middle there. And what we can do is, in the future, if you guys have questions, call me and we can discuss these things. And is there anything else that you would want them to know?


[01:07:25] Victoria, in terms of this beautiful subject, just a brief tidbit and not to downplay anything, but just to know and I really want to make sure this is clear that, of course, you know, FMV is really exciting and it’s novel with just to note, it has not been evaluated by the FDA to treat, diagnose, cure, prevent any conditions.


[01:07:48] So it’s not meant for therapeutic rationale.


[01:07:53] Rather, if you have, you know, maybe these weight loss schools or healthy agents or schools or medical schools. That’s definitely something that I feel I can fit in. But I just always be very mindful that it’s not intended for treatment and has not been evaluated for those types of implementation. So.


[01:08:15] Well said, Victoria, I totally got that. And it makes perfect sense. And I really appreciate you going out of your way to show us this process and to give us the parameters. I thank you very much.



Podcast: Learning About Food Substitutions

Podcast: Learning About Food Substitutions



PODCAST: Dr. Alex Jimenez, Kenna Vaughn, and Lizette Ortiz discuss the importance of nutrition and diet for overall health and wellness as well as how several food substitutions can ultimately help people lose weight and avoid food sensitivities. The standard American diet is made up of processed, packaged foods that have too many ingredients that can cause a variety of health issues associated with diseases like diabetes, among others. The following podcast discusses how working with a client and closely developing a good diet for them can help improve their overall health and wellness. Dr. Alex Jimenez, Kenna Vaughn, and Lizette Ortiz share various delicious and healthy recipes. – Podcast Insight



[00:01:54] Hey, guys, we’re coming to you live from the amazing Push Fitness Center. Today, we have an amazing, amazing guest that is now a regular, I do believe, Lizette Ortiz, who’s got a lot of amazing dynamic changes for diets. What we were talking about last week was how we can make diets better for us and make them fun. Today, our focus is focusing on specializations and choices and options changing our foods so that it makes it easy for us to kind of see. So substitutions is the topic today of foods specifically with the flare of Lizette Ortiz. So we’re going to kind of take a look at that. So, Lizette, tell us a little bit about what you’re going to do today. Because we’re gonna talk about a little bit about nutrition and food substitutions because I know that you’ve got a lot of knowledge and a lot of insights. So we want to be able to present that information for people to kind of get it to enjoy different options. So take it away. You got it. Tell us a little bit about substitutions. [00:02:54][59.8]


[00:02:54] Thank you. Thank you. And thank you for having me again. [00:02:56][1.8]


[00:02:56] Oh, absolutely. Super fun here. And Kenna, by the way, she’s over there on the other side. So if you want to see Kenna, where she is, there she is. [00:03:05][8.4]


[00:03:11] So basically, as we talked about last time, a lot of what I’d like to tell my clients if they want weight loss, if they just want to live a little healthier, feel better, is kind of decide what you want to include in your diet and what you don’t. When we include way too much of a lot of different things, it usually doesn’t work out very well. So it’s good to know what to cut back on and how-to, more importantly, which is what we’re talking about today is how to be able to still enjoy your favorite foods, your favorite flavors, but without those added calories from extra fat, extra grains, extra carbs, simple carbs that aren’t really needed. And especially I believe that locally here in El Paso, the Mexican diet is very, very obviously popular. And we’re just a lot of us are raised on that, you know, so to suddenly one day be like, well, no more tortillas for you, no more chilaquiles, no more tacos. [00:04:04][53.5]


[00:04:05] It’s like well that’s my identity. And it’s not easy to keep that lifestyle. It’s not sustainable when your culture is part of it. It’s like when I was living in Japan, for example, try to tell a Japanese person or a Korean person or an Asian person in general. All right. So no more rice for you, well no it’s their diet. It’s a staple of their diet. And it’s like with Mexican people is the same it’s like, oh, OK. So no more beans and no more tortillas for you. No, that doesn’t work out. So what I would like to talk about mostly today is some of my favorite substitutions that I’ve made so that I can continue to enjoy Mexican food because I do love Japanese food and Italian food. But Mexican food is my favorite. [00:04:54][49.3]


[00:04:55] But this is going to be with a healthy flair. We’re gonna make it really good for us and we’re gonna make sure that we make our families happy. [00:05:03][8.3]


[00:05:04] Our families healthy. And I’m excited about this presentation today. So we got a lot of pictures that are really cool. So let’s get it on. [00:05:11][7.7]


[00:05:12] All right. So let’s start with our prezzie, our first one. This is one of my favorite go-to’s, not only because it has a Mexican flavor to it, but because it’s a one-pan meal or a one-bowl meal, one-dish meal. Gosh, I love those. They’re the best, especially if you don’t have the time. You don’t like cooking. These are the fastest dishes you can ever make. It’s really, really easy. We have a few pictures here. In the first one, you’ll see we have basically the ingredients, which for this I used the chopped for chili like pork in chunks, which is usually what is used for chile verde. So normally this would be like the substitute of chile verde, you know, pork and chile verde, which is green chili sauce. And it’s normally what made with just pork and potatoes. [00:06:02][50.7]


[00:06:03] Where did you learn how to do this particular plate? Tell me a little bit about the history of this plate. It looks good. [00:06:07][4.1]


[00:06:08] This is my thing. Yes. [00:06:11][3.6]


[00:06:12] I came up with it. This is the artist in the kitchen. [00:06:18][6.3]


[00:06:19] Yeah, this is the Ortiz salsa verde, pork and salsa verde. [00:06:27][8.1]


[00:06:30] If you know me or you know Fonzi in El Paso, that’s probably my husband because he knows a lot of people here. And everyone knows him as Fonzie. [00:06:43][13.3]


[00:06:44] We’re gonna get some insight into what you get fed. Yes. [00:06:46][2.8]


[00:06:47] Oh, my God. Yeah. He loves it. He really likes these. Luckily. Good. He’s really easy too. He’s not like, I don’t like to eat this, I don’t like to eat that. Don’t make me this, don’t make me that. He’s not like that. He’s not picky. And he luckily… reasonable, you know, reasonable. And he goes with the flow, with everything, including my choices of my menu items. So luckily. [00:07:10][23.2]


[00:07:11] So like I said, the original salsa verde stew is usually made with just pork and potatoes and salsa verde. And that’s it. You usually accompany it with tortillas. So instead of that, I added some more nutrients and more fiber and more just vegetable portions. By just chopping up some extra things. So instead of only having the three ingredients, meats, potato, and salsa. I also added some chayote, which is that green squash looking thing that you see next to the red potato. Chayote. Yes, that is a squash. It’s a type of squash. It comes in spiny varieties. And like that one that doesn’t have the thorns. When the weather’s harsh, the skin tends to be thick. So you might want to peel it, when the weather is nice. [00:07:52][41.1]


[00:07:52] Any techniques on peeling it? Just like a carrot. Or potato. And you don’t even have to. I don’t like the extra fiber skin, so I do it sometimes, I gauge it when you cut it, you’ll know if the skin is too thick. You’ll know if you want to skin it or not. So that’s also a good substitution if you just want to skip the potatoes altogether. I would substitute with the chayote there because it has a similar texture. It’s nice. It stays firm. It stays in nice little squares. It keeps its shape. And so it gives you that feeling, both visually and in your texture. [00:08:31][38.6]


[00:08:32] … [00:09:10][5.8]


[00:09:10] And so another thing that kind of also gives you a semi-similar starchy texture is carrots. So also cut those in chunks, kind of cut everything in about the same size. And so just with your chayotes and your carrots, you’ve already added so many more vegetables than the dish originally had. Right. And then on top, those are my go-to’s usually. And then on top of that, I put whatever else I have, which this time I had kale. So I just cut all the hard parts like the stems and the thick veins. I cut those out and I only use the ruffles. I’ll leave the leaves, chop that up and then some mushrooms because mushrooms are delicious and green onions because I had a lot of those. Otherwise, I would have used regular white onions. [00:09:48][37.9]


[00:09:48] … [00:10:23][11.6]


[00:10:24] I actually have the recipe for that salsa in a video. If you go to my website. [00:10:29][5.4]


[00:10:29] What’s the website? [00:10:31][1.6]


[00:10:32] The website is a little long, but it’s easy to remember, it’s DIY. Do it yourself. DIY mind-body upgrade. One word. And then there’ll be links for recipes and video recipes and things. And I have my recipe for that salsa verde. It’s really easy. You either grill. I like grilling it so in a pan or a griddle or wherever you want, you put your green tomatoes, the tomatillos in Spanish, green tomatoes, grill those, grill some onions, garlic. I always put garlic in mine and your choice of chile. Normally people will use jalapenos for it. [00:11:05][33.9]


[00:11:06] But I don’t love jalapenos, I can have them. But they’re not my favorite. So I use chile poblano instead because they have a deeper, smokier flavor. So I roast those and then you basically just blend everything together and that’s it. And you can add water. If you want it to be lighter, you can just leave it nice and thick. It’s up to you really. It’s really easy. Kenna. [00:11:25][19.4]


[00:11:26] Do you do this kind of stuff for your husband? [00:11:27][1.2]


[00:11:27] Not this tasty. Oh, I’m picking up some tips right now. [00:11:32][4.6]


[00:11:33] What do you think he’ll say if you show up and you make a plate like that, gosh, he would probably love it because he loves, like, spicy food things that we always joke around that I was raised in a house, that used salt and pepper. [00:11:46][12.9]


[00:12:02] So this is for the salsa verde. So basically, you sautee all your harder vegetables, all your starches, or chayotes, potatoes, carrots with some onions. Saute that in no more than one teaspoon of oil. So you keep the oil low. [00:12:16][13.8]


[00:12:21] And then once your meat. No, you put the onion and the meats first. Let the meat cook a little bit and then add your thick starches which is the second picture you’ll see there where it has potatoes and carrots and the chayotes all together. [00:12:44][22.9]


[00:12:45] OK. So you want to brown first. Brown your meat. OK. [00:12:49][3.9]


[00:12:49] And then toss all the starches and the bigger chunks. [00:12:53][3.9]


[00:12:54] Does that just help them not get as soggy, like keep up with the potato texture almost or. [00:13:00][6.3]


[00:13:00] Yeah. Not putting them in all altogether. It just doesn’t cook them as long. OK. [00:13:04][3.3]


[00:13:04] It’s also at least for this dish, it’s pork. So you do want it to cook thoroughly. You know, it’s very important that it cooks thoroughly, but also because I like the browning that it gives, you know, like the texture and the flavor of the meat where you let it brown a little bit first. It kind of like sears it, I guess, you know, like mini seared chunks in a way. And then you add the other things so that they start cooking. You just cook them until they’re soft. And then I added the kale at the end because it’s leaves. So kale and mushrooms go in the end because they cook really fast. And then once it looks like the starches and potatoes and things are getting to the right texture, then you add in your salsa verde and then just cover it, simmer it for at least five, 10 minutes and you’re done. [00:13:47][42.7]


[00:13:48] Any way you prep the meat at all the night before or anything, you give it any sort of like seasoning or anything. [00:13:57][8.8]


[00:13:57] No, but if you did that, it would be even better. What do you recommend doing with it? I mean, I do season. [00:14:03][5.5]


[00:14:03] Okay. So all of this you would just throw whatever seasoning to taste. I do add a lot of things. I add garlic powder on top of the actual garlic that is in there. But I add garlic powder. Sometimes I’ll add a seasoning salt a little bit. But when I use meat, I like using the English sauce, the Worcestershire sauce, my cuisine’s flavor involves that a lot and cumin. I love using cumin, garlic powder, and Worcestershire sauce is basically my go-to. A plate like this. [00:14:34][31.1]


[00:14:34] For example. How much cumin would you use on a plate like this on this whole design, like a tablespoon or teaspoon? [00:14:43][8.4]


[00:14:43] I don’t measure things, but I have it in a shaker. [00:14:58][14.8]


[00:14:59] So that’s one. Please go ahead and try it. You can use any vegetables. Again, it doesn’t have to be these vegetables. You can use broccoli. I’ve used broccoli before because that’s what I had. I always have carrots, so there’s always carrots in it. And you can use any other vegetables. You could have used spinach instead of the kale. You can use cauliflower. You can use any like any vegetables. [00:15:21][21.4]


[00:15:21] Very lean, very lean. [00:15:22][0.7]


[00:15:22] How many portions do you usually get out of this? [00:15:32][10.1]


[00:15:33] Well maybe not so good. This is supposed to be for two people. [00:15:39][5.7]


[00:15:39] I know it looks like a lot, but we only eat like one meal and then one smaller snack meal. So we need to get most of our proteins and vegetables in one big meal. So this is pretty big if you’re accompanying this with like a soup or a salad or something like that. This could be for maybe three or four people. But if this is your only meal, because there’s enough if you see how many vegetables like a carrot per person, half a potato per person, half a chayote per person. That’s already several cups of vegetables per person. Yes. And so that’s just one meal. So this would be for two people if that’s your only thing. But you can also accompany it with other things, so. Okay. Yeah. That’s about a pound of meat. We usually eat half a pound of protein each in our meal, and that gives. [00:16:22][42.9]


[00:16:22] Let me ask you, particularly in terms of choosing how much to eat in everything. Let’s say you do leg day or versus just anaerobic day. Do you change it up in terms of, you know, hey, Alfonso, you did legs today, so you get a little extra piece of meat or something, or you did aerobics and you get no meat or something? How does that work? [00:16:40][17.6]


[00:16:53] I do take that into account, how much I exercised, how much he exercised, what we did, if we remember to take our protein after we workout. What are we gonna eat later? What snacks we have for later if it’s something that’s high in protein, or not? You know, like, I’ll take a lot of those things into account. So, yeah, sometimes it’s like if I worked out. But he slacked it and it’s like we’re gonna get like the same or I’m going to get a little more. But no he’s a guy, he’s bigger, so he needs more. So it’ll probably be more even if we both worked out than he usually gets a little more protein or more whatever carb like potato in this case or something because his body just functions better with carbs. Mine functions better with fats. So I let him have more. [00:17:35][42.5]


[00:17:35] You know, that’s so cool because I think that, you know, the family knows their spouse and it knows what does, you know, what is good. And in this situation, it’s so important to be able to pick out the amplitude of the proteins and the amplitude of the carbohydrates versus the fibers. So this is very good. Important. I mean, and in a very, I think it’s one of the basic questions that as you’re to get advanced into nutrition, you really know how to gauge. And I think the world is now saying, you know what, we don’t have to eat meat every day or high proteins, specifically on the days that we work out hard, but then not on the days we don’t. So it’s kind of cool. [00:18:11][35.8]


[00:18:13] I’m gonna ask you one question first. Everyone thinks that eating healthy is really hard and it’s really expensive. This looks very budget friendly. Is it budget-friendly when you purchase all these ingredients? [00:18:26][12.3]


[00:18:26] It’s actually very budget-friendly. We were talking about this last week. Yes. [00:18:30][3.6]


[00:18:31] And Dr. J. Proposed like to save money. If you just saved money by doing it. Right. Just like I can’t spend any more money on this. So no snacks. There’s no money for snacks. And truly, I spend so much less money when I eat clean than when I eat other crap. You know, when I fill up like rice is cheaper. But where’s my nutrition, you know? Right. And that’s bland. You’re still going to want something else. You’re going to end up eating junk anyway. And junk is actually pretty expensive. Yeah, this is really cheap. Like my husband and I. It’s just the two of us. But we eat like this or you’ll see other pictures. We do eat healthy snacks. We buy. We spend maybe one hundred and fifty dollars every two weeks, but it’s all just healthy stuff. [00:19:19][48.8]


[00:19:27] There’s another thing I noticed about this is that you cut these vegetables up and there was a lot of fiber obviously in this thing. We’re not just feeding, you know, Alfonzo in his muscles. We’re feeding his bacteria. And what I love about this thing is the, you can almost see the probiotics having a hallelujah song going on. You can hear the thumps, then they’re happy all the fiber is coming in and they’re gonna enjoy this. You mentioned a couple of things like rice, OK, and versus high fiber foods like this, rice is absorbed in the first five feet of the intestine. Once it leaves, literally, it ends up injecting into your body so quickly. Really no food for the bacteria. So this is where we kind of look at it and we kind of say this is a food that’s not only good for your body, but it’s good for your bugs and your bugs. [00:20:11][44.3]


[00:20:12] Keep your whole hormone system together. Everything working right. And you know what? You know, I hate to say, but we talk about this because we’re older. And did you poop in the morning? Did you feel good? Did you know it makes a difference? [00:20:22][10.7]


[00:20:31] OK, so another delicious, delicious dish, Mexican dish that I love, especially for breakfast. I recently went to Guanajuato with my mom and my aunt and my cousin. And I swear every morning I had chilaquiles for breakfast because every hotel had them and I love them and they’re so good. However, the bad thing about chilaquiles is that you usually fry the tortillas that are used for it. And so that already sabotages your entire plan here. [00:20:59][27.9]


[00:21:00] For the whole day. Exactly. And then the eggs are usually fried eggs too, you know. So but there’s no reason for that to be the case. You can still enjoy your chilaquiles. These are honestly very small changes that I made is instead of frying the tortillas. Cut them up and bake them. I put them in the oven at about 350 for about 15 minutes. But that’s here in El Paso with our altitude and our everything. So you check, you know, check on them till they’re crispy and golden. I wouldn’t recommend putting them at any higher temperature than 350 because that would probably just be too much. It would they would burn. And then the salsa is again my salsa that I make. [00:21:42][41.4]


[00:21:52] I make it all the time, I buy the green tomatoes every time I go to the grocery store, I buy my green tomatoes and there’s always like a batch of salsa at home. And then so what I did for this is I sauteed some onions and then no, I just baked the chips and then I threw them in the pan. And then the salsa, as I mentioned, already has garlic and it has onion and it has the chile. And so that’s already a lot of flavors. So you don’t need to add oil. You don’t need to add any garlic, any onions, anything. That’s it. And so just pour it on top of the chips and kind of move it around until they start softening a little bit. Once it starts simmering, you leave it there, cover it and make sure it’s nice and hot. And then I just crack the eggs on top of that, as you can see there, and then covered it out, spread just some salt and pepper on top, some green onions, cover it for a little bit longer till the eggs are cooked to your liking. [00:22:46][53.7]


[00:23:07] He prefers four eggs, but he must have slacked on this day because I obviously only gave us three. So we both liked it I guess. And so that’s it. And you just cover it once. The eggs are nice and cooked how you want them. I took it with a scoop. I scoop it out with either a spoon or a spatula or however you want. Normally the sauce is nice and thick. If it’s too soupy, then use a spoon. But I like it either way. And just serve it. And then you see in the final picture, of course, a side of salad. Right. And it’s kind of like a chilaquiles are a type of thing that you can have for breakfast or you can have as a breakfast for lunch, breakfast for dinner type meal. So I really like them because of that. [00:23:45][37.9]


[00:23:45] I’d like to have breakfast for dinner. That is so cool because sometimes I want to have breakfast for dinner. That is so cool. Wow, that’s amazing. [00:23:52][6.5]


[00:23:53] So that was easy. That was really easy. It’s just the salsa. I mean, if you don’t want to make the salsa, you can just buy it like they sell salsa verde at the store and salsas are amazing. Like we were talking about the last time even as dressing substitutes because they don’t have any oils in them. Salsas are made by roasting or boiling or steaming some sort of vegetable and blending them together. Say that again, they’re made by how roasting vegetables or boiling or I don’t. I sometimes steam them, but for the most part it’s boiled or grilled vegetables and just blended. That’s basically what a good real salsa should be. There shouldn’t be any oil in it. Any grease, any anything. So sauces are super safe. Just go to the store, buy yourself a big salsa over there and bake your own chips and then just do the same thing. You don’t have to make your own salsa. You can always just look for something. Look at the ingredients. It should only be vegetables, maybe some salt. A couple of not so terrible preservatives, you know, like if they need to be in there. But other than that, it’s a really simple meal that the other thing that you will notice, and I’m sure some people are like, hey, donde esta el queso, where is that? [00:25:01][68.3]


[00:25:01] Where’s the cheese?. Well, that’s another thing we’re modifying here is we’re not putting cheese, so we’re cutting back on that fat. But if you want the cheese because it’s part of it, you must have it. There’s nothing wrong with grading, you know, a little bit an ounce of cheese and spreading it all over an ounce of cheese divided by two people that be nothing, even one ounce per person. [00:25:23][22.1]


[00:25:24] … [00:27:00][12.1]


[00:27:00] I use the monk fruit sweetener, which we were also talking about. Yes. Yes. And so one thing that I’m doing this summer is I’m making my own cucumber and chili lime popsicles really easy. One cucumber. Two limes. monk fruit sweetener. Chili powder. Blend it done popsicle. Pour it into the mold. Put the stick in, done. enjoy it. And it’s really easy. They’re really easy to make and they’re really quick if you want to add more flavor to them. You could use the Tajin powder. I don’t know if you’ve seen it. You can add some Tajin powder that has real sugar in it, but it’s very, very little. So I mean, you wouldn’t add more than like a tablespoon for an entire batch of…Lizette� [00:27:48][48.2]


[00:27:49] You mentioned something about the monk fruit. Right. So tell us a bit about the monk fruit and what are your experiences with the monk fruit. [00:27:54][4.6]


[00:27:55] … [00:30:20][0.8]


[00:30:21] When you when you when you work with your your your clients, how is it that you kind of in when we’re looking at these particular substitutions, how do you adapt to an individual and assist them in creating a diet? That’s right for them. Like you can say, do you look at them and say, you know, this is kind of an apple shaped body, a slender body, and how do you tailor that? [00:30:42][21.8]


[00:30:44] Yeah, that’s actually a really good question. And you do you can go by body type a lot of the times because usually that kind of lets you know what kind of. [00:30:53][9.7]


[00:30:55] So what foods work better for them? What kind of exercise, how much activity and everything but over our lives we can change our bodies. So, for example, someone who is normally like a tall, skinny type. Right. If they don’t take care of themselves, they can change their body over the years for it to become a more rounded body type. And so now they’re going to have to do things that a naturally round body type will have to do to lose weight or get back into their skinny all the time shape. However, people who usually struggle to gain weight will do better with carbs. At least that’s something that has been, you know, noticed because they burn a lot. They also have a hard time putting on muscle because they just burn through all this so fast that it’s just like they need the carbs for fuel. But someone, for example, like I’m in OK shape right now, but I tend to gain weight really easily. Like, really, really, really easily. And so if I were to eat tortillas every day, like if I were to eat everyday tortillas and rice and beans and like steak, like regular Mexican meals every day and like huevos for breakfast and then like, you know, tortillas. And guisados for lunch and then like some other thing for dinner I couldn’t like my body just does not respond well for carbs. So for example, a person, in that case, I would tell them. All right, well, for your body type we’ll have to get rid of these carbs. We’ll have to get rid of grains. We have to get rid of tortillas, reduce them. At least if we don’t get rid of them completely, at least reduce them. If you’re gonna do tacos, do just two tortillas instead of four. Eat the rest with either lettuce wraps or just by itself. You know, like I’ve eaten my fair share of open-faced burritos. You know, like, I just open it and eat the insides with a fork and you’re eating the delicious stuff inside and then the bread’s just kind of extra. So, yeah, I do base it on that. And most importantly, though, I ask them, do you tend to gain weight easily? Do you like these foods? Do you like those foods? Do you struggle with this? And so that will also help me make a side. Yeah. Right. What to suggest. [00:33:11][135.2]


[00:33:11] So let me ask you, when we look at your portfolio of diets and how do you help your clients specifically retune their diets. [00:33:23][11.2]


[00:33:23] And what I mean by that is, you know, your husband, for example, Fonzi, and you know that if he eats a certain food, he just packs it on, you know, yourself. How do you work and gauge how do you tell the person and what to look for in terms of the things that make them swollen and just get kind of chunky? And how do you help them adapt? You mentioned something about the use of a diary and you mentioned something like that. Tell me, how do you do that? [00:33:51][27.8]


[00:33:52] The first thing I like to do is start with a semi elimination diet. [00:34:00][7.6]


[00:34:00] You’re going to get rid of all of these foods. And we really go really, really, really strict. And it’s like none of these. Not even any potatoes. Not even anything that could irritate you like any nightshade family. Foods like tomatoes, eggplants, potatoes, all those things. No grains. I have them like that for like at least a week. And then slowly add one food at a time and see how they feel. And then we can really gauge what is really causing inflammation, what’s causing bloating, what’s causing headaches, even sometimes. [00:34:32][31.1]


[00:34:32] What do they report to you in terms of inflammation that things aren’t sitting right? Let’s say they eat certain food and it just keeps on whether it’s milk or certain byproducts of dairy byproducts. What is it that we can help them to zone in on if it works or not? In terms of elimination, diet. [00:34:48][15.8]


[00:34:51] [00:36:34][54.8]


[00:36:34] Yeah. I’ve said before, a lot of people associate inflammation with, like, just joint pain or a physical thing they can see, they don’t think about their intestines and how they’re eating and what it contributes to their headaches or like you said, your nausea or your bloating. You don’t realize that even like using the restroom can be so easy and simple because the foods that you’re eating are really causing inflammation in there and just wreaking havoc on all the insides because we can’t see it. So definitely detoxing is great to do, like you said, once every six months, just to give your body that clean reset. So, you know, and also you can, the food sensitivities you have can also change, you know, doing it every six months or a year. It will really help you just get better in tune with your body, which is a great thing. You should really know your body. It will help you so much and it will help you with the food you can have and even with the substitutions, it’s just a great thing to do. [00:37:54][79.1]


[00:37:54] Not necessarily, because most of my clients that I’ve had at least maybe I’ve just gotten lucky. They’re very like they’re ready. Let’s do it. Yeah, whatever it is, let’s do it. In fact, most people are surprised, you know, now that you mention it. I’m thinking about it. And most people don’t eat enough, especially with women. Yes. We tend to think, oh, well, the less I eat, the more I’m gonna lose weight. Right. It’s like, well, no, because now you’re starving yourself. So now you’re storing everything. And so, no, when I actually tell people it’s like you’re not eating enough, you need to add this many more vegetables, this many meats. What? No. [00:38:33][39.0]


[00:40:23] So you have one cucumber, two limes. I put like one tablespoon of Tajin, which is in the back. The container with a red lid is just chili powder, just regular old Mexican chili powder. And then that Lakanto monk fruit sweetener. Golden is the one that’s supposed to be kind of like brown sugar. OK. So you like the golden one. OK. I just happened to have that. But yeah. So that’s one variety that they have. Any monk fruit sweetener will work for that. Just no sugar. And so if you can see there like that whole cucumber alone has what. Thirty-five calories. Yeah, maybe. So if you put all of that and divide it up between the 10 popsicles, that means each one of those delicious. Decadently sweet and amazing… [00:41:10][47.0]


[00:41:52] So tell us a little bit about what made you, what other types of popsicles do you do? [00:41:57][5.4]


[00:41:58] Okay, so I just made some they’re not super low sugar because I took the lazy route for several reasons that I’ll explain. But I made some pineapple popsicles and I made them with. I say that I made them the lazy way because I bought the concentrate. The pineapple concentrate. OK. And I just like added water. So it has sugar. It’s like the regular just fruit juice. But it’s pasteurized because like Kenna was saying your food sensitivities change throughout life and I have become sensitive to pineapple. Oh. I used to not be. It’s a bummer. And so but you can still eat it if it’s cooked because it destroys the enzymes, right? Causing problems. And so if it’s pasteurized, it’s basically cooked. Right. [00:42:48][49.7]


[00:42:48] So the juices, any juices or canned pineapples and things are OK. So I bought that and I just didn’t want to deal with it. And I used that for my popsicles. But if you have natural pineapple, chunks of pineapple, blend it with some water, fill up your little containers, popsicle containers. You got your paletas right there. [00:43:05][16.8]


[00:43:05] I don’t want to take over this whole thing, but I kind of bumped into your page and I found a bunch of different cool things. [00:43:10][5.0]


[00:43:45] Yes, there’s always a lot going on in my salads. [00:43:48][2.9]


[00:43:49] There are�always at least seven ingredients in my salad. [00:43:53][4.0]


[00:43:54] OK. So this one has, you know, your basics. Lettuce. [00:43:57][2.7]


[00:43:58] I don’t use iceberg because it just doesn’t have a lot of nutritional value. So I usually stick to something greener, either Greenleaf or a red leaf, which is what’s on there. Also, like Dr. J. Noted, Broccoli, cruciferous vegetables. I’ve got some broccoli in there. I cut it small. Someone once told me that it was hardcore to eat broccoli raw. [00:44:16][18.8]


[00:44:17] So I guess if you don’t like it raw, steam it before you throw it in there. [00:44:22][4.9]


[00:44:23] You know what? I don’t look at it just for me. I look it for my bugs. I got to make my bugs happy. My bugs have to be fed. They don’t want meat. They want some crunchy stuff. And they want to break it down. Yeah. [00:44:34][10.5]


[00:44:34] So there are mushrooms, I think. Yes. Tomatoes. And then basically the vegetables are vegetables and I just toss them with a little bit of lime and salt and oh, they give them flavor. And then the meat is just lean. [00:44:49][14.3]


[00:44:49] I think it was like ninety ten or ninety five lean beef. You can use eighty five and then just drain the extra fat if you want. And then basically just the meat has onions, garlic, celery and then your beef, red bell peppers, celery, and red bell peppers will give you your taco salad. All the flavor in the world. [00:45:09][19.5]


[00:46:23] So variety is the spice of life. Right. Right. As we all know, and so a good diet is a very diet, although you are going to notice a lot of ingredients repeat in my diet. But at the same time, I have a lot of different ingredients all the time. That said, I like to rotate what I eat depending on what I’ve done. Like we were talking about if we didn’t work out or anything, like, oh, you know, we don’t need like a steak today. [00:46:46][23.6]


[00:46:47] Right. Or we’ve been eating a lot of fish and chicken and things. So it’s like, OK, vegan day. We always have one vegan day a week usually. Yeah. Least or at least a vegetarian day. Where we’ll eat some, maybe some products like maybe eggs like an ovo lacto vegetarian. But usually, we do meatless day at least once a week, once or twice a week. We go meatless completely just for variety and to also for our little bacteria. You know, like for our little microbes, the variety, they love the veggies, they love the fiber and stuff like that. So we do chicken, fish, pork, beef, and vegan or vegetarian and a variety. Just skip it every day. [00:47:28][41.8]


[00:47:38] … [00:51:44][4.2]


[00:51:47] The best recommendation for eating is being mindful of what you’re eating and thinking, sitting next to or in front of your, you know, your family, your person, and talking and observing your food and chewing carefully. I’m going to be completely 100 percent honest with you guys. We always watch something when we’re eating. So I’m always watching TV, not TV. I mean, it’s on the TV, but who watches TV and everything is streaming. Right? So we’re together. Yes. OK. Either anime or some TV show that we’re following or something. And so we always just sit down. We set our little spot. We play our show and we eat. And it’s just I mean, it’s a ritual. [00:52:26][38.8]


[00:52:26] It’s huge. It’s a ritual. Yeah. [00:52:28][2.0]


[00:52:28] I see another plate here that is just so amazing. I don’t even know what it is. Got a lot going on. [00:52:33][5.0]


[00:52:34] OK, so this one was my response to a breakfast dish with no bread because when you think breakfast, you think eggs and toast and bacon, eggs, and bacon, there has to be toast, eggs, and bacon. There has to be something else. So if you see here, there are eggs and well, there are eggs, there are eggs under that bacon. And then there is the bacon, which was grilled or I mean cooked and then padded to take the excess oil off, chopped up. But that is served on top of sauteed vegetables. And the vegetables are a mix of I think that was just cabbage and squash, the Mexican squash. And a little bit of celery. I always add that for flavor. Hmm. And there are I believe this one had a little bit of potatoes. Yeah, I see little bits of potato in there. You can always skip the potatoes again if you’re really limiting your starches or if you just don’t do well with potatoes, you can replace them with more veggies. I’ve also made this with broccoli instead. Or sweet potatoes. Oh, the regular potatoes, the magical stuff. Yeah. So you can make this exact dish, but instead of all the vegetables there and at the bottom, I would slice two sweet potatoes flat and put them on top of that. [00:53:45][71.0]


[00:53:46] … [00:56:05][15.5]


[00:56:07] So you can make a pizza and Kenna and I were talking about it before. And you can get your eggplant and make it into a crust and bake it. And then it’s too long. I don’t want to spend that much time. So I just cut my eggplants and slices, grill them. You know, either in a big pan or a griddle. And then while that’s happening, I make my pizza sauce, which I honestly make with canned tomato sauce. I just get something that doesn’t have a lot of additives in it. Mm-hmm. Something that is just tomato and salt. And then I make my sauce, add oregano to it, add basil. Garlic, of course. And then once the egg plants are ready, they’re grilled on both sides. I put the sauce, whatever toppings, cheese, cover them or how or maybe bake them for five minutes or whatever you need to do just to melt the cheese a little bit. Again, if you see if you look at this picture, these are Hawaiian, but I don’t do ham for Hawaiian. I do bacon for Hawaiian. So I got some nitrate-free, thick, thick-cut bacon, which is mostly meat and less fat. Right. And then some pineapples since they’re cooked. I can eat them. So I chop them up. Put that on top and then grill them. And these we were able to eat by hand because I baked them a little longer so they dried out. [00:57:22][74.8]


[00:57:22] But sometimes you might have to eat them with a fork, but it still tastes like pizza and it’s amazing. And then all you would have to do because I mean, the eggplant is a vegetable. So you already have a lot of vegetables there. But you can also just put a little solid on the side, which is always a nice addition to anything. [00:57:37][14.9]


[00:58:03] Oh, okay. So. Well, to cure. Okay. Technically, they still haven nitrates. Even when they say they’re nitrate-free, they just don’t use the same ones. Nitrates are basically added to foods to cure them. So just, you know, to keep them fresh, especially hams, cold cuts, deli meats. They usually have to add these minerals because nitrates are like the minerals that they are added in there. But it’s too much sodium. So for, especially for people with, like heart conditions, they need to stay away from nitrates. Yes. So especially for them, I like to stay away just because it’s extra stuff that you don’t need. [00:58:45][42.5]


[00:59:06] …�[00:59:56][0.0]


[00:59:57] Yeah, I’ll tell you what. And what I loved about this particular setup was that you were very considerate in terms of our bugs. I’m a big one about the bugs I got. And the fiber and all the good. The pre and probiotics to make our bodies healthy and to work as it should. I want to thank you again, guys, and I will look forward to the next rendition. We sometimes get a little kind of crazy clinical, but today we decided to bring it home because it is the answer from the kitchen to your genes and when you have the power of cooking food that affects your family’s genetics through epigenetic changes and the changes that we get into clinical in this process, you really make a difference in your future generation. So, yeah, for it’s not so obvious, but for those that know that we influence our future generations by what we eat. So goodwill and God bless. And again, we’re coming to you from the Push Fitness Center and looking forward to the next connection. Bye guys. [01:02:27][0.0]




Podcast: Sports Nutrition and Sports Dietitian

Podcast: Sports Nutrition and Sports Dietitian



PODCAST: Dr. Alex Jimenez, a chiropractor in El Paso, and Kenna Vaughn, a health coach in El Paso, TX, introduce Taylor Lyle, a sports dietitian in El Paso, TX, to discuss the importance of nutrition and diet for young athletes and professional athletes. Taylor Lyle discusses her experience in sports nutrition as she describes how it is that she chose to become a sports dietitian. With her tremendous knowledge in nutrition and diet, Taylor Lyle now has a new goal of helping athletes in El Paso, Texas improve their overall health and wellness as well as enhance their performance. Taylor Lyle is also willing to help anyone who wants to achieve overall health and wellness. Dr. Alex Jimenez, Kenna Vaughn, and Taylor Lyle conclude the podcast by discussing their future plans towards helping athletes understand the importance of nutrition and diet. – Podcast Insight



[00:00:00] OK. So today we’re going to be presenting an amazing young lady who has hit the El Paso Times. Taylor Lyle. She comes from a lot of different places. And we’re gonna be discovering exactly how she has contributed to our El Paso community. And she’s an amazing addition because El Paso is a town that needs a lot of different talents. And a lot of us sometimes don’t know what the talent is. [00:00:38][26.5]


[00:00:39] And as you can see, I’m way over here on the picture. We’re running in our COVID era. COVID era. Yeah, no, let’s go ahead and show them the whole studio a little bit. And during this COVID era, we function with distancing and we have complexities. But today, we’ve tested everybody out here that we are unfazed at this time. So we’re going to be making sure that we talk about issues that are pertaining to wellness and fitness. And Taylor Lyle comes with a lot of great experience. Taylor, hi. How are you? And we’re gonna introduce her. Taylor, tell us about yourself. Because we’re excited to see you. We got to meet you in the process of looking up at the highly talented individuals in El Paso. And you are one of the ones that came in as one of the health coaches, fitness trainers. Tell us about who is Taylor Lyle? Tell us about what’s the beginning? What started your story? [00:01:34][55.0]


[00:01:35] Yeah, well thanks. I started as an athlete growing up. I played competitive soccer, basketball, and volleyball. And through my own experience, I, you know, found out how nutrition impacted my performance and my overall health. So, you know, as an athlete on the go here looking for quick choices. So a lot of times it ends up being fast-food restaurants. And with that, you know, it really just didn’t sit well with me before competition or after. So I had packed my own things in advance. Saw how that really impacted not just my energy, but performance and just, you know, my physique as well. So that’s really where I got started in sports nutrition. And then I continued on. I went to the University of Oklahoma and I got my bachelor’s degrees in nutritional sciences. When I was there, I got to volunteer as a sports nutrition student. And so with that, it just reaffirmed, you know, my decision to take this career path. So I have over seven years of experience in sports nutrition and a variety of sports. And I’m a certified specialist in sports dietetics. And so with that, I have a variety of backgrounds with collegiate high school and professional athletes as well as in the military setting. [00:02:55][80.7]


[00:02:56] So that’s an amazing story. One of the things that we see here is that when we look at this resume that you have here, what we’re seeing is that you’re highly, highly, highly brought in by a lot of different talented individuals. They kind of saw you from a distance. How did El Paso end up finding you, tell us a story about that? [00:03:15][19.1]


[00:03:16] Well, I got sought out by a recruiter to work with the Army. And so with that, it just it really was the timing was right. I was ready to relocate back to Texas. That’s where I’m from. I was in West Virginia at the time, helped create their football program. [00:03:34][17.3]


[00:03:34] Football? Can you help UTEP? Can you help the UTEP miners? [00:03:41][6.8]


[00:03:42] You know if they wanted me to I’d be more than happy to assist them with their nutritional needs. But yeah, I have a strong background. I have experience with that. Oklahoma, Clemson, Oregon football as well. [00:03:53][11.8]


[00:03:54] No way. [00:03:58][4.1]


[00:03:58] They’re the Tigers. Okay. [00:04:05]


[00:04:09] And then I had the opportunity to spend two seasons with the Dallas Cowboys and then obviously West Virginia after that. [00:04:15][6.4]


[00:04:16] Yeah. You spent some time with the Dallas Cowboys. Tell us about that a little bit. Yeah, it was really great. [00:04:19][3.8]


[00:04:21] You know, professional athletes, they’re a little bit more in tune with their body. You know, they’re just competing at a very high level. And so it was really great. I loved everyone that I worked with and I just really learned a lot. I got to do a lot more testing. We looked at, you know, muscle glycogen. We got to do all sorts of body composition tests. [00:04:42][21.4]


[00:04:42] These guys have the endless funds. Yeah, they really do. [00:04:45][2.6]


[00:04:45] And just, you know, the nutritional you know, whether it was supplements or just different foods we could use, we really just, we’re really fortunate with the resources we had. [00:04:57][11.3]


[00:04:57] So we’re gonna be talking about mindset and all that kind of good stuff. So don’t let me forget, Kenna, about mindset. Well, one of the things that we’re looking at here that we want to discuss is how that talent can translate to the people here in El Paso. There’s a lot of fitness, a lot of mental positioning, and a lot of dieticians. Were you able to work with different types of providers with Dallas? [00:05:18][21.5]


[00:05:19] Yeah, and honestly, really, in a lot of my experiences, I mean, you work with drinking, conditioning, coaches, athletic trainers, doctors, sports medicine, sports psychologists, play a huge role. Also, family. Sports psychologists. [00:05:32][12.8]


[00:05:33] OK. [00:05:33][0.0]


[00:05:34] Yeah. So they were, you know, implemental pads for the athletes. And then you have all sorts of support, whether that, you know, in college is academics, life after sports. And, you know, just different things, how to survive out in the community. And then, you know, professional, they have to also participate in community service. And so they just really have a lot of basically everything. [00:05:59][25.4]


[00:06:00] The athletes have to participate in community service? Okay, great. Did you work with any of the doctors out there? Because from my point of view, when I look at an athlete and when I look at our athletes here, because we have a lot of great athletes in El Paso, I mean, a talent that just comes and goes. One of the things that happen is no one really pays attention to the nutrition people until they’re hurt. And that’s true. That’s what happens when oh, now that you know, because now I’m making ten million dollars a year. Right. As a football player and my ACL just snapped. Right. So I know that part of it’s going to be the surgeon. OK. And part of it’s going to be the rehab. But the most important thing there is the dietitian. OK. So as the person that works with the dietary changes, tell me a little bit about how you were able to assist. You know, athletes return back to to get their dreams back. [00:06:48][48.7]


[00:06:49] Right. So there’s a lot of different modalities. I mean, obviously, it depends on the injury. But, you know, most importantly, you want to make sure that they’re consuming enough calories. And then from there, you know, they’re getting adequate macronutrients. So you look at, you know, carbohydrates, depending on the…it’s generally lower. Right, because you have decreased physical activity level. Right. They’re not as mobile. And then, you know, protein. You need that for tissue and repair and sorry. And so with that, it’s, you know, you need adequate protein. Higher, higher needs generally. And then, in fact, you need that for reducing inflammation just for your body to function properly, your organs, tissues. So with that, you know, you want to make sure they have good fats high in monounsaturated and omega-3 fatty acids. So those are going to be things like fatty fish, like salmon and tuna. [00:07:45][56.4]


[00:07:46] You know, different oils, olive to canola oil, peanut oil, nuts and seeds, avocado. [00:07:54][7.8]


[00:07:55] So, you know, just your good, healthy fats. Those are all going to accelerate injury. And so also too you look at different micronutrients. So, you know, with when you have a stress fracture or bone injury, you’re going to be looking for your calcium and vitamin D. Those are important for bone health and formation. And as well as the immune system. So and then you’re also going to look at, you know, you hear a lot about vitamin C with immune function. But it’s actually important for tissue repair, wound healing, and collagen production. So actually, collagen is also a form of gelatin. So it’s a major protein found in, you know, your connective tissues. Yes. Thank you. This is how you know, that includes things like your bones, ligaments, tendons, skin. And so. So as you increase that production and make your tendons and ligaments stronger. So that is something that you can use even in injury prevention. [00:08:57][62.3]


[00:08:58] We’re going to talk about that a little bit right now. Kenna tell me a little bit about what you were, we’ve been focusing a lot about inflammation, huh? Tell us about what is it, what, our main topic here is inflammation. It seems to be part of everything, whether it’s working out or anything. Kenna, what have we been doing with that? What is one of the most important things with inflammation that you have learned? [00:09:18][19.8]


[00:09:19] We learned that it all stems from the gut. And which brings us back to why Taylor is such a great guest to have today and talking about, you know, dietary needs and everything that you need. And she is talking about supplements, which are great. And it’s not just supplements we need, though. We sometimes, our body does better when we get that food, the nutrients from the real foods, like she was mentioning the avocados and the salmon because you can break it down differently. But all in all, the end goal is always to reduce inflammation, you know, heal the gut. We don’t want anything in there to get through the permeability. We want our gut to be solid so that our nutrition can be solid so that our muscles can be solid and just everything is all connected and everything leads down to like we just said. So Taylor, we now know that you’re surrounded by people that love inflammation. [00:10:09][50.7]


[00:10:11] So let’s assume you got an athlete out there and this dude needs to run. He’s 440. You know, he’s got to be a big lineman. He’s got to run at 440. He’s gotta be a fast guy or a tight end or something. And they’re just having joint pain. And they constantly have issues besides the external things like ice and the anti-inflammatories and all the kind of things that you do. How do we change their diet? What kind of things that I know you mentioned some foods there I want you to go a little deeper into that so we can help people. [00:10:38][27.1]


[00:10:39] Yes. It’s just kind of like injury. It’s similar. You look at the macronutrients I mentioned protein, fat and carbs. And then just overall energy. But for joint pain, you know, there’s fish oil that also stems from healthy fats. [00:10:53][14.7]


[00:10:54] Are you talking more like the omega oils? [00:10:56][2.5]


[00:10:57] Yes. OK. So the omega-3, which includes DHEA and EPA. And so with that…is there any ratios that you guys like a little bit better? [00:11:06][8.9]


[00:11:06] Or is it something that’s different. [00:11:07][1.0]


[00:11:10] Two to one. Three to one. What do you like? Generally it’s. [00:11:14][4.0]


[00:11:17] I want to say two to one, that’s it, so that’s one I’ve heard that two to one is the one we’ve seen the most like. Yeah. Five hundred milligrams to 1000 back and forth. [00:11:25][7.7]


[00:11:25] Yeah. That’s generally where the most research is in. [00:11:27][1.8]


[00:11:28] Yes. Yes. And so that can help with joint pain. [00:11:30][2.4]


[00:11:31] Reduce inflammation. Enhances brain function. And then you might have heard things like turmeric. Yes. So those actually are some spices that can help with inflammation. [00:11:46][15.1]


[00:11:47] Do you give that too? Would you offer that to the athletes? [00:11:49][2.0]


[00:11:49] I would say try adding that in your food first with the spices. There are definitely supplements available for that as well. We know with supplements. It’s just kind of tricky. You want to make sure that it’s safe to use and consume. And so with that, you know that the U.S. Food and Drug Administration, they really don’t regulate those until, you know, something big goes on. Exactly. Yeah. Exactly. So with that, you just give guidance generally as a sports dietician, recommend third-party certification. So that’s going to be things, logo’s that you would see on supplements to have a certified for sport. Informed choice for sport. Banned substance control group. So those are going to be more of your, you know, elite certification, particularly with inflammation. [00:12:41][51.5]


[00:12:42] One of the things that we’ve seen is that in an inflammatory issue such as a joint issue, one of these I’ve noticed is that omegas, curcumin, vitamin D, you know, all the way down to vitamin A, C, and E, the anti-inflammatories, the antioxidants. Right. Those are really, really cool, particularly when it comes to omegas, sometimes you don’t know which place to stop. You know, sometimes you can tell, like for a vitamin C, as high as you dose up, you can usually tell when you’ve just crossed over the line because it does kind of end up giving you a little bit of diarrhea. So you’ve gone too far. So it could be 1000 for some people. Sometimes you can dose up to three in certain individuals, but you want that at a high level so that it helps with the proteins, the omegas. If you go too far on those, sometimes you’ll be laughing and you’ll be bleeding on the nose. Right. [00:13:29][47.0]


[00:13:29] So you’ve gone too far because. Yeah. Yeah. [00:13:34][4.7]


[00:13:34] So when we do that, we try to figure out ways to limit our ability overpass. And that’s where someone like yourself would be very important to be able to come up with a diet. I’m a big believer. [00:13:44][10.2]


[00:13:45] I’ve always believed that fitness is probably about 10 percent. You know, 90 percent of the athlete comes from feeding those genes, which is nutrition. And that’s the whole thing then. And the genetic design and the sports genes. So what I look at is that when you look at some of these athletes, I know I touched on it, but would you work with the orthopedist? Would they come to you and say, hey, you know what, this guy, he’s got to be back in six weeks because that’s the same thing that happens here in El Paso. We got athletes that are national champions. We got the Division one, Division two, Division three. It’s really important to get these kids when they get hurt to nutritionally be backed up with the right foods. So in the event of someone with, let’s say, a shoulder injury or knee injury, how would the orthopedist look for the Dallas Cowboys? Because you did mention that you worked with them. Would they want your help? [00:14:39][54.6]


[00:14:40] Yeah. So, I mean, there are several different disciplines involved, but nutrition does play a huge role. And so that’s conversations you would have with sports medicine, whether that’s the athletic trainer who spoke to the doc, you know, because they have a busy schedule or if it’s the physician talking directly to you. So the pain on the injury would obviously change your nutritional approach. [00:15:03][22.8]


[00:15:06] And one of the things that I remember doing is that each sport has different types of nutrition. Right. So a lot of people don’t know that. People think that you can feed the volleyball player the same thing or the football player. It’s not the same. No, no one size fits all. No, no. So this end equals one component. I remember that one of the Dallas Cowboys orthopedic surgeons is Daniel Cooper. [00:15:27][21.2]


[00:15:28] Then Cooper at the Carol Clinic is one of the top reconstruction of knees and has been able to work with a lot of people from Oklahoma’s med effect. Many of the Oklahoma wrestlers. Go to Daniel Cooper. And one of the things is he does his job. And I got to tell you, the guy will do a reconstruction of a knee in 20 minutes. And he’s done, he walks on, says, I’m done by now. You get the best knee job. But then that’s when you come in. You come in with a nutritionist and as well as the coaches for the rehab, the therapist. And that’s all about nutrition. Talk to me, wrap yourself around, let’s say, just like someone with a knee injury. And let’s talk about taking them back into recovery from the beginning, from the time that says, you know what? We got the physical therapies. He did his thing, but we want to feed this guy the right way. How do you do that? Go ahead. [00:16:12][44.1]


[00:16:14] Yeah, so look at the overall diet. You know what, assess nutritional needs. Calculate what they would need and then factor in the macronutrients as I said earlier. And you know what? [00:16:27][13.1]


[00:16:27] Macronutrients, how you can tell me a bit about macronutrients. So we can tell El Paso. So we got moms out there right now. Moms are the hardest people to deal with. Right. Because I’ve got to tell you, you know, little Bobby, he’s an athlete. He’s seven years old. He’s 12 years old. He’s 13 years old. He’s gonna be a national champion. Mom’s in the kitchen. Wants to know what to give their kids who are hurt in a similar fashion. What are macronutrients on? And we want to go there. [00:16:51][24.7]


[00:16:52] Yeah. So carbohydrates are your primary energy source that’s a macronutrient as well as protein and fat. And so you really want to focus on protein because you’re trying to regenerate, rebuild that muscle tissue. Right. And you want to grow. So it’s a protein that needs to be a focus as well as fat because that’s going to help reduce inflammation, help the healing of the tissue as well. And so those are the two primary ones that you want to look at. And then carbohydrates, you definitely still need even just for brain function. Right. And so you just don’t need as much when you’re injured because you’re not moving as much. So those are the macronutrients you want to look at. And then when you have that confirmed, you want to start looking into micronutrients. So if it’s just a tissue injury instead of bone, you know, you’re going to want to look at more of like zinc. Right. So you’re gonna need that. Well, that’s a micronutrient that you’re going to need for tissue repair regeneration. It also helps with immune system function. And so vitamin A also is one that helps with tissue repair and regeneration as well. Once you have an injury, it helps reverse the immune system suppression. So those are going to be what you look at as well as vitamin C. So vitamin C plays a role and when telling tissue repair immune system, boosting the immune system. So those are going to be ones that you’ll want to pay closer attention to. [00:18:26][94.4]


[00:18:27] And I’ve heard a lot about collagen and I use it here. But what is the perspective that they do at a collegiate level or at that, let’s say a National Football League level? [00:18:38][10.7]


[00:18:38] Yes. So we actually would make gelatins. So your store-bought gelatin and. Yeah. And we would add that with vitamin C, whether you want to have a cup of orange juice or you actually want to put a supplement on vitamin C powder and the gelatin. And so vitamin C helps enhance collagen production. So you want those two together, gelatin and vitamin C to help with collagen. And so what that does is it’s going to strengthen that tendon and ligament, making it stronger, making it less prone to an injury. [00:19:17][38.5]


[00:19:18] I got to tell you that that’s great knowledge. And I love hearing about this stuff because a lot of these people, we read weekly, we kind of go in there and we read about, you know, gelatin or cartilage or what does that mean? [00:19:31][13.4]


[00:19:32] …� [00:20:32][60.3]


[00:20:33] And that’s where their emotional stage burns the stress level. Yeah. You mentioned something that was very important to me, and I feel that a lot of people don’t know about this is the psychological component of an athlete and the dietary issues. What are the ways that you kind of help your athletes and the people that you work with handle their lives in terms of an injury and/or try to make them better with nutrition and psychology? [00:20:55][22.1]


[00:20:56] Yes. So psychology, I really do refer that out to the experts. But with nutrition, you know, I just helped manage a lot of time. I mean, eating is such a big part of your day today. Hopefully, you’re eating most of the day. Yeah, not all day. So. I mean, you know, just having a good relationship with food and making sure that, you know, people are enjoying food and you know that they don’t have any negative relationship with that, that obviously ties into psychological as well. But, yeah, I do refer them to the expert. But, you know, there’s a lot of things that can influence not just, you know, an injury or whether it’s weight or anything like that body composition. But, you know, you have to look at other factors. So the stress, right. Psychological sleep. You know. Is there any environmental factor? Socio-economic? You know, there’s just so many things that can impact an athlete, you know, just even beyond nutrition. So it’s really interesting when you do come together because everyone plays their part. You know, to the holistic approach of improving performance and overall health. [00:22:08][71.4]


[00:22:08] You know, you mentioned something there and it was the sleep, the recovery time, the ability for someone to…� [00:22:15][7.1]


[00:22:16] I mean, without getting too theological. You know, the designer intended for us to have sleep, but we were reversed if pressed if we’re having anxiousness, if we have a rise in cortisol, abnormal flux between, you know, the cortisol and the melatonin in the brain, you don’t rest and you don’t repair. So how do we talk to them? How do you as a nutrition expert. Talk to them about how important sleep is? [00:22:47][30.9]


[00:22:48] Yeah. So I talk about sleep hygiene, you know, have conversations with, you know, what is that, sleep hygiene. [00:22:53][4.9]


[00:22:53] That sounds interesting. He has sleep hygiene. [00:22:55][1.5]


[00:22:55] It’s kind of like getting your bedtime routine. Right. So, you know, making sure that you yourself have good hygiene, that your sheets are clean. Those have hygiene. And, you know, the research shows having a cold room, generally 68 degrees Fahrenheit, a dark room, eliminating noise. [00:23:13][17.5]


[00:23:13] Oh, I’m starting to love everything that we really love. Okay. So way… [00:23:19][5.5]


[00:23:19] You got a lot of subjects there. Okay. So first of all, sleep hygiene. So no bugs in the bed and clean sheets. [00:23:24][4.7]


[00:23:24] Right. Exactly, talk to me about that. But so clean sheets have been determined to be so important, huh? [00:23:38][13.8]


[00:23:38] Yeah, it’s just good hygiene really does promote better sleep quality versus, I guess, going to bed dirty. Yes. Yes. So that shows, you know, that that’s important. And then, you know, you also look at blue light emission. Right. [00:23:56][17.9]


[00:23:57] So from your TV, your phone, tablet, whatever it is, you know, really trying to set a timer for yourself to put that down at a certain point before better getting the cool orange glasses that. [00:24:11][14.4]


[00:24:12] Yes, yes, yes, yes. [00:24:13][0.9]


[00:24:14] They can, you know, help the blue light go away. And so it says there’s some, you know, routines you can do and infer nutrition. You know you want to avoid processed foods. Higher fat foods would have height, saturated fat, trans fat. So those are going to be, you know, your fried foods, your baked goods. [00:24:34][20.0]


[00:24:35] You know. As you mentioned that you were talking about processed foods. Kenna, you’re right. You have a neat way of figuring out where processed foods are in the store. What is that way? [00:24:42][7.0]


[00:24:43] Oh, yes. To just when you’re grocery shopping. Shop along the edges of the store. Don’t go into the aisles, because as soon as you start going into aisles is when you start getting into all the processed foods, all of the added ingredients that aren’t necessarily good for you. So if you’re just trying to stay on the outside, that’s where you’re going to get most of your produce and your meats and everything you need just right on the outside. Don’t go in. [00:25:10][26.8]


[00:25:10] Don’t go in. Well, I’ll tell you what. You know, I, I realize that we have to go in there and we have to go into that area of the inner aisles. But the more organic, the more we can control our budget on the outside room and minimize the internal areas, specifically those areas where things are in bags. Those are the areas that are processed food. And we got to avoid those specifically if we’re trying to recover from an injury. Moms? Look, I know you’re the craziest of all people. You know, when we want our kids, we want our kids to be good. Little Bobby Little, you know, little Lincoln and Lincoln gets throttled in and Lincoln is young, the little boy who’s got a lot of energy. And if he gets thumped on the field. Right. What’s mom going to do? Oh, happy Lincoln. No, no. She’s gonna get on his own. [00:25:52][41.8]


[00:25:53] Well, I’ve seen most moms get all over their kids, but what they can do is they can give them proper nutrition and that’s an important part. And sleep hygiene is so important. And I don’t want to leave that subject because this is so cool. The sleeping process. And you were mentioning something about specifically about the sheets being clean. [00:26:11][18.7]


[00:26:13] [00:26:38][25.4]


[00:26:39] Yes. So you want to get, you know, eight hours of sleep, if you can, some ages require more. So when you’re younger, you actually need closer to probably nine to ten as a child. And then as an adult, you know, you can have you don’t need as much because you’re not growing and developing. So but you still want to aim for eight, if not more. And then. And research has come out that if you have the luxury of taking a 30-minute nap during the day, and that also contributes to the overall quantity of your sleep. [00:27:09][29.3]


[00:27:09] [00:27:49][39.2]


[00:27:49] Yes, a growth hormone is released when you’re sleeping. So when you get optimal hours of sleep, it allows that to fully develop and be produced properly. So. [00:28:01][11.5]


[00:28:02] So it worked for me the same way. Grow good. [00:28:12][9.7]


[00:28:13] Yeah, that’s pretty much. [00:28:14][1.1]


[00:28:14] Yes. So a growth hormone is been known to spill out of the bloodstream by the pineal gland. And at a certain time of night, a few hours in your sleep and man, that’s still it’s magical. It makes you grow. I mean, it really makes you grow. [00:28:28][13.4]


[00:28:28] And ain’t going to happen if you don’t get enough sleep. So as an athlete, it’s one of those things that nature has provided for us that provides a magical ability for just a natural way of healing. And so it’s important. So what else do we do for athletes in terms of recovery processes, in terms of assessing not only their sleep hygiene? [00:28:53][24.2]


[00:28:53] Okay. [00:28:53][0.0]


[00:28:54] You know, you really have to look at nutrient timing, too. So what is an athlete having to eat or drink right after a workout? And that plays a really important process and jumpstarting that recovery. So depending on the intensity and duration of the exercise, when it’s more moderate to high intensity, going to want to make sure that you have enough carbohydrate and protein because you would have used those energy stores up and depleted those in your muscles when you work out. So carbohydrate and protein allow you to refuel and, you know, regenerate those energy stores as well as the muscle. And so normally you have one a three to one ratio of carbohydrate to protein. So that would mean, you know, 60 grams of carbohydrate to 20 grams of protein. So if you have a nice tall glass of chocolate milk, you know, two cups about that. That should be adequate to refill and replenish those needs. [00:29:53][59.3]


[00:29:54] Chocolate milk. OK. Now you pick chocolate milk. Now, most people think it’s a bad thing. But tell me why it’s such a good thing. [00:29:59][5.5]


[00:30:00] Yeah. So it’s full of the macronutrients we talked about earlier. So it has good healthy fats so it’s natural. And then it also has an electrolyte. So electrolytes are used primarily you lose sodium through sweating. And so those are things you’re going to also need to replenish to make sure that you have optimal hydration after working now as well. And then there’s normally it’s fortified with different vitamins and minerals. So you hear a lot with bone health and drinking milk. Yes, it does have calcium and vitamin D, and a lot of times it has, you know, some other vitamins like vitamin A as well. So it’s just really you get everything in one you know, one beverage, which is awesome. [00:30:43][43.3]


[00:30:44] You had mentioned earlier something about calculating what each athlete needs. Do you have a certain formula that you use for that? Or how does A vary per athlete? Because even if they’re in the same sport, you know, they could be different positions and they that could vary what they need, right? [00:31:31][19.3]


[00:31:32] So you know, there’s one for females and for males. And from there that would give you just, you know, your energy needs, which takes into account age, height and weight. And so from there, you look at, you know, how active is this individual once I have their basic needs to just exist. Well, you don’t just exist. You move around, right. It takes energy to just get out of bed, brush your teeth, and then you start actually having physical activity exercising in there. The needs go up. Right. So with that, you know, you have a physical activity level. But also, you know, it’s great now that you have all these G.P.S. data. So whether it’s like a Fitbit, Garmin, even Apple health, if you have an iPhone, it tracks, you know, your steps or the distance you’ve gone. And so all that to calculate your calories burned, which has to be factored in and to the overall equation. Right. To properly assess needs. So then when you get to sports specific, you can you have all that data to determine what that person needs. But then you also have to look at your macronutrient needs are going to be different for sports. So, you know, a marathon runner, they’re going to need a lot higher carbohydrate intake versus your linemen football player. So those could take into account as well as protein and fat generally stay the same no matter what the sport is, just because, you know, you need a certain fat percentage just for, you know, essential fat storage in terms of each individual. [00:33:10][98.1]


[00:33:12] And I’m thinking like, oh, I’m thinking in football. I’m looking at a linebacker who is the metamorphic, really unbelievable athlete. Usually is against the fullback. [00:33:24][11.8]


[00:33:24] And then you have your center who looks a little different than the outside tackles. Right. [00:33:31][6.5]


[00:33:31] So the weight that we typically do this is through a BMI test in the NBA is basically the metabolic systems or bioimpedance assessments. Do you use those in the military to assess and to help the athletes with an awareness as to how much muscle, how much bone density, all that kind of stuff? Yeah. [00:33:51][19.9]


[00:33:51] So you mentioned BMI and that is used in the military as well as clinical settings to determine if individuals are healthier, unhealthy. But it actually is not the best way to determine that. Right. It doesn’t take into account gender. It doesn’t take into account age and or, you know, your body type body composition. So you mentioned biological analysis. That would be body composition. So body composition takes a look at that mass. You’re fat-free mass, which is also referred to as lean mass. And then you get a body fat percentage, which a lot of athletes tend to care about. Is their body fat? [00:34:27][35.9]


[00:34:28] Yeah, I do. Not at my age. [00:34:30][2.3]


[00:34:30] I do think there’s a lot of different methods and tools you can do to assess that. And that is really a better indicator for if an individual’s healthy or unhealthy. And in general, guidelines for a body fat percentage are different for males versus females. So, you know, a male, you really don’t want anything over 21 percent body fat female would be anything over 31 percent body fat that would be deemed unhealthy, more overweight or obese category. So anything under that, you know, is good, optimal. And then, you know, you have even lower end ranges. It’s typically you’re pretty athletic population so that there are different standards. And with the military, we have what’s called the bod pod, which measures air displacement, urge it measured by composition through air displacement, sorry. [00:35:23][52.5]


[00:35:24] And that when they get inside of. Yes. [00:35:26][2.7]


[00:36:06] So that is a method we could use. And it’s just a quick test. [00:36:11][4.1]


[00:36:11] It’s not invasive. So we’re not. Pinching your skin, you’re just getting into this pod. And then, you know, it measures through the air. It measures what your fat mass is, your lean mass, and then you get a body fat percentage and then the biological analysis. A common brand, you know, is InBody. And what you use, basically, you’re holding. I don’t know. [00:36:38][27.3]


[00:36:39] At a point. Impedance assessor. [00:36:41][2.0]


[00:36:42] Yeah. So it’s kind of like electrodes that get the electrical signal through. Yes. Yes. Nerves. Yeah. Yes. And so from that, it’s able to calculate your body composition as well. And it’s pretty quick. [00:36:54][11.8]


[00:36:54] It’s a lot more accessible and a, you know, a lower cost than a bod pod would be. So we do have that available as well. And then, you know, if you have a lot of resources, as some of the professional teams and collegiate programs, the DEXA is the gold standard for body composition. But, you know, it’s really not accessible. It’s pretty expensive. And the nice thing about that is you can just you know, it’s a minimal x-ray exposure, but you can wear loose-fitting clothing, as he talked to, worry too much about apparel. And then it’s just depending on that machine, it’s, you know, seven to twelve minutes scan. And then the cool thing about it, it doesn’t only just break down your body composition, but it looks at a bone mineral density so you can actually see how strong your bones are. And it’s a good tool to have that. If you have hopefully a scan prior to a stress fracture, you can actually take a scan post-stress fracture and see, you know, where your bone mineral density was prior to the injury and try to work back to that. [00:38:06][71.5]


[00:38:06] You know, the DEXA test has been the gold standard for osteoporosis at the hips. And it’s what we use all the time to determine if they’re improving with whatever they’re doing. If the numbers changed drastically in one or other direction, hopefully it’s so sensitive that we can actually see the better, I guess, the deterioration of the bone density. So, you know, doctors that do, let’s say, hip replacements, they do that because they want to know what they’re going to be working on and if this bone is going to be brittle or not. And it’s a great way of doing things. We have discussed the pod and the different types of things like in the InBody. And what we’ve come up with is that simplicity is probably the fastest. And by the DEXA the cost as well as the pod, the complications of finding a facility also. The U.S. military. But the embody seems to be a really great way of doing that. Euterpe has those and they use those for and their personal trainers and their fitness and physical therapist to do that. So it is a really good way. And maybe it’s not as accurate as a pod, but it comes within one percent. But here’s a cool thing. It’s consistently accurate. So in other words, even if it’s one percent difference, it stays that one percent difference. So you can see variations. So I’m glad that they do that. And then the U.S. military now on the models have improved, you know, over time too. [00:39:22][76.1]


[00:39:22] So they’re getting more and more accurate. [00:39:23][1.1]


[00:39:24] Yes. Yes. Yeah. Let me ask you, in terms of the military in terms of how you train the athletes, because you’re part of us now. You’re, we’ve got, you know, one of the things about El Paso is that once you live here about three to four years, you become part of the community and people start knowing about you. Tell me what you want them to know about you. OK. Because this whole podcast is about you. And we want them to know what kind of resources, how they connect. I’ve seen your website. It’s a beautiful website. It’s got really cool information there. And I do recommend it. It’s, where you can see her there and she’s actually doing some training with some athletes and. But tell us what they can look for in terms of you as an individual and why would someone seek you out and what kind of things do you like to work with? Are your like thing that you enjoy? [00:40:16][51.6]


[00:40:17] Yes. So my thing would be working with the athletes or just someone who is interested in… [00:40:22][5.2]


[00:40:22] Okay, moms, you hear that you want little Bobby to get stronger and Lincoln. Okay. Well, you know what? Okay. Go ahead. Continue. [00:40:27][5.1]


[00:40:28] And so, you know, I’m all about individualized personalized nutrition. So really tailored nutrition to improve your overall performance and health. So that is what you’re going to get from me, whether you seek me out on my Web site, you know, Instagram, whatever, you know that that is what I offer. So whether that is to improve, you know, your body composition, you have weight goals, maybe you want to lose weight, you want to gain weight, and you’re struggling to do that. You know, maybe you have some food allergies or food intolerances, different food sensitivities. I can help you through that. [00:41:07][39.3]


[00:41:08] What does that mean now that you touched on that subject? That cherry is not going to go by without me plucking it. OK. So food sensitivities, what does that mean? [00:41:15][7.5]


[00:41:15] Tell me, yeah. So, you know, you could have a big one is right, lactose intolerance. So you might not completely have a dairy allergy. Right. Or completely lactose intolerant. One hundred percent. You might be able to have different variations of dairy. It’s normally has to do with the portion size. So maybe you can only have a cup of milk instead of having milk throughout the day, you know, and it doesn’t bother your digestive system. You’re having a upset stomach. Anything like that, glutens another one. So celiacs disease, people that can’t have gluten products. So, you know, you might have sensitivity to gluten. [00:41:55][39.5]


[00:41:56] That’s been big on the news lately. Why is that? Why is gluten so in, like, crazy like all over the news? And what are the things that we can do? Because it appears that gluten just is horrible. And I want to put it in perspective for people from an athletic point of view. [00:42:11][15.1]


[00:42:12] Yes. So gluten, you know, if you don’t have a sensitivity to it, you really want to encourage having it, because that’s going to be your carbohydrates. It’s going to be your primary source of energy. Right. There are foods that are gluten-free that will still give you the carbohydrates that you need for performance so that those are things, you know, you really want to sit down and figure out exactly how sensitive you are to that, because for an athlete, you really need that to perform best as well as recover. [00:42:42][29.8]


[00:42:44] Taylor, if we have an individual who is gluten sensitive or food sensitive or different foods or different issues with different types of varieties, how is it that we can pinpoint that in your experience, that you’ve done the pinpoint, the actual thing that’s the culprit causing the food sensitivity? Because I a lot of people say I eat this and I just feel bloated. I feel sick. [00:43:04][19.8]


[00:43:05] I don’t feel my food. My brain is foggy after I eat the foods. What are the things that we can do to assess and kind of come up with a plan that is of a higher level than just say stop eating? [00:43:15][10.2]


[00:43:16] Yeah. So sometimes it’s really hard to pinpoint exactly what food it is that is causing the issues because generally you don’t just have one food group by itself. So if you’re having a meal, you’re not just going to have the pasta. Right. You’re going to have maybe a protein with that and maybe the sauce and different things. So it can be tricky. But a way to try to determine what it is causing those G.I. issues is you focus on the one food group. So you would try to have it by itself and then, okay, you see if you have any symptoms, maybe 30 minutes up to a few hours afterward. And then if you don’t have any symptoms, then you move on to the next food group and that’s how you can assess or pinpoint. [00:44:01][44.8]


[00:44:02] So let’s say it’s albumin like an egg. You would be able to track it down. If you stop eating the food and you start, you feel better, right? Yeah. That’s your. Gotcha. [00:44:09][6.8]


[00:44:10] Well, I got to tell you, there’s a lot of technology that I did not realize that’s out there specifically regarding food sensitivities. And we talk about it often. And it’s really great to see the role-play of interdisciplinary approaches that you have. You know, one of the things that are about an interdisciplinary over practice is you have dietitians, you have orthopedics, you have physical rehab people. You have people that can understand the deepest understandings of genetics because the tests are easily run. This is to find out the susceptibility that the homozygous, the heterozygous genes, the snips, what they call, you know, singular nucleic polymorphisms, is that what they call it? What the word is? Right. [00:44:48][38.4]


[00:44:49] SNPs are really allowed to further assess where the person’s predispositions are. It’s really cool that you’re here. So when you’re saying about that, you talk to people and then you work with people, do you do telemedicine as well? [00:45:04][15.4]


[00:45:05] Yes, I actually am right now. Just because of COVID-19 restrictions. But yes. [00:45:11][5.3]


[00:45:11] So I can do things virtually whether that’s over a Zoom call, a phone call, email. [00:45:18][7.0]


[00:45:19] What’s the phone number you can call so I can. Because I’m going to put it all over the place, what’s, what’s a good number that you like. [00:45:23][4.7]


[00:45:25] I’ll do it later then. OK. OK. So what. We’ll do that, you know, an email. Right. [00:45:30][4.2]


[00:45:30] You know, first of all, a lot of things that we’ve learned is that she works with a lot of your unique athletes, people on there, that sounds like a special force out there so that she’s really connected with the science of dealing with the most elite athlete. So her privacy is very important. So that makes sense. All right. Not that I don’t want people calling me that. Well, I’ll tell you what. You know what? It’s very important to see what you have. You know what? If I was watching this. There is no way that I would not find you. I would find you. You know, Taylor Lyle. And I would make sure I’d nail you and then you at that point, we would call you and say, you know, little Bobby, little Lincoln, little Alex. You know what? They need some help here. Because you know what? We’ve got a lot of people that want the best for their kids, and these athletes are just incredible. So you have that knowledge and the way to sit down and work with moms and dads, primarily moms, because moms don’t want little Lincolns to get thumped. I use Lincoln because it’s Kenna’s little boy and he’s a special little energy machine. So one of the things is, is that we want to do is figure out what we other what other ways do you communicate with your clientele? [00:46:36][66.3]


[00:47:09] OK, perfect. We can find you that way because I’ll be a follower and we’ll be following those ideas. It’s very important to stick together a little bit of background. El Paso has been a town where it’s been very segregated, but now it’s getting very well connected. And the talent that is coming from afar. You came from Oklahoma. From Dallas. Where else did you go? [00:47:29][19.7]


[00:47:30] South Carolina. West Virginia. Or again, I was in England at one point. [00:47:36][5.8]


[00:47:36] It sounds like a song you have really everywhere. You kind of have raked up knowledge. Yeah, I have. [00:47:43][6.1]


[00:47:43] And now you brought me here to El Paso, right? Yes. So, I mean, from England to Dallas Cowboys to the rooms to the furthest places you bring it to El Paso for us, we feel very privileged. I know. I speak for Canada too. But I can say that she’s very knowledgeable and we need people like this around El Paso. And I got to tell you, it did not exist 10 years ago. Not that not to this level. Maybe a little bit more 10 years ago, but 20 years ago when I first came to town. It was not existent, this kind of intense knowledge. What brought you to you? You were recruited just to go back a little bit on that. You were recruited. [00:48:20][36.6]


[00:48:33] I get to help create some of the policies and procedures and just how we operate as a department. So it’s me, straight couples training, conditioning coaches, athletic trainer, and physical therapists. So we operate as a performance team. So, yeah, it’s pretty cool. And so, you know, it’s was closer to home for me. I wanted to add my experience was in collegiate professional athletes, so I really wanted to tap into the military tactical athlete. And just, you know, really broad in my practice. So. [00:49:07][34.0]


[00:49:08] Well, the famous Taylor Lyles here. OK. And as she becomes the gold standard of fitness. Tell me where you’re headed. What kind of things are you headed for and what’s looking at what’s the future hold for you and the total experience of what you’ve done in the past. [00:49:23][14.4]


[00:49:24] Yes. So the future I’m actually, you know, set here for performance right now. As I said, I cater to elite athletes trying to take our nutrition and improve their performance and health. And I’m in the process of developing an app right now. So that’s really exciting for me. Hopefully, I can disclose more when it’s, you know, finish with development. You know, it’s like the first time next year. So that’s what I have going on personally and then, you know, professionally with my full-time job. I think that, you know, I definitely get to stay in the military sector. Even tapping more special forces would be very, very exciting. [00:50:02][38.2]


[00:50:03] Can you talk about that? Can you talk about the experiences that you have in Special Forces? Because I’ve got to tell you, all these athletes, they will one day be adults. And the rustler’s, the high football players, the linebackers, those are the ones that go into special forces when they go the military. So how is it like to deal with them on the adult version of crazy athletes? [00:50:20][16.8]


[00:50:20] Intense athletes? Yes. So along with combat forces and professional athletes, it’s different. You know, you don’t just have you know, they typically have a family or they have other things going on in their life besides just themselves that they have to consider. So if a little bit more variation, more real-life experience, and application. Right. So it’s different, but it’s exciting. You can get a little bit more technical with them and, you know, they’re just more likely to do it sometimes. Although, you know, you have your younger athletes, too, that want to get better and want to look like whoever their idol is, that may be a professional athlete or, you know, so that they will do what it takes to get to that level of performance. And an athlete. [00:51:11][51.0]


[00:51:12] I know that a lot of the military members have to eat like emissaries and stuff like that when they’re in the field. Have you noticed a change in their performance or anything like that when they come back since those meals aren’t? I mean, I’m sure they’re not quite what. Yeah. Nutritional standards. They did the job, but. [00:51:32][19.5]


[00:51:32] … [00:52:04][2.0]


[00:52:04] Have you ever seen one that has a lot of different components? There’s, it depends on what you get. But a lot of times say it’s a pocket that’s already like powdered. Right. And he really you have to add the liquid and then they actually have this like heating pad. So you can heat up. But it’s still it’s you’re not having you’re having a lot of dehydrated foods that you’re heating up. [00:52:28][23.2]


[00:52:28] And that would be ended with Zentner Process Foods. Is it more processed? How is it? Yeah. How has that? I guess because the military is can take care of its people. [00:52:35][7.4]


[00:52:36] Right, with Embry’s. How have they balanced the or maybe it’s a question that no one knows because it seems like a top-secret. But the ability to make food, not with preservatives, but still good quality for these individuals in the sense of following the most holistic approach for their health. [00:52:54][18.1]


[00:52:55] ... [00:53:38][4.5]


[00:53:40] And sometimes they’ll have a little like a bar, protein bar or they’ll have like a, you know, bag of pretzels. So they get other things besides just that, you know, main entree option, too. [00:53:52][11.3]


[00:53:53] Yeah, well, I got to tell you, it’s been a joy. I can go on for like another two hours talking. And we’ve been in an hour, by the way. [00:53:59][6.8]


[00:54:01] Yeah. [00:54:01][0.0]


[00:54:02] It doesn’t seem that way. We’re having. Fine. I want to bring you back in and I know you have a lot of friends that are in the world of fitness. We love to hear what El Paso has to offer not only to present you guys and to showcase you as an individual primarily but also for the awareness of El Paso to see what kind of options are. It doesn’t matter that you may be in the military. [00:54:24][22.2]


[00:54:24] You offer a lot of knowledge and little moms and more moms with little Lincolns. [00:54:29][5.2]


[00:54:30] I use it as an example. They want the best for their kids and they’re not going to put up with little Lincoln and thumped. So one of the things is I want to give my child the best. I know that you mentioned things like chocolate milk, right? Yeah. To me, that’s good. But I’ve also noticed that people that like wrestlers that are that cut. And there, let’s say one hundred and thirty-eight and they got to go to 112. Right. Those guys at 112. They break. They break from doing that. And if they have the proper nutrition through the process, specifically the micronutrients and the macronutrients through the process, you’re going to send your kid through a hurricane and you’re a hurricane fighter. When those airplanes that go into the deep hurricane, you got to make sure the bolts are on that airplane really well. If the kid has poor nutrition and he goes into a battle, he’s going to snap and you’re going to see it in form of a broken ankle. You’re gonna see it in a snap shoulder, a clavicle dislocation. It’s going to come out that way because, you know, these nutritional insights are very good, like chocolate milk. My secret was from my kid. It was insured just because it was old for the old people, good enough for the old people. And the kids don’t want to you know, they want to carry chocolate milk on them, but they’ll puppet and sure. Between classes. But the point is micronutrition, macronutrition, and making sure that each child has the right stuff. So I really appreciate the fact that you brought this to our light because it’s information that I want to go over. So I really want you to come back and to come back and you’re gonna get to enjoy because we’re gonna make you, you know, gonna put you everywhere. [00:56:01][90.9]


[00:56:09] So we’re gonna put it everywhere so people can see it. And we’re very proud to have you because of this kind of experience that you really are international at this point, right? Because again, you’ve gone all over the place. Right. It sounds like a pitbull song. So it really is something special. And I really look forward to having you back with people so that we can discuss even more complex issues. Yeah, because I know you know a lot about BMI. The deep sciences. We have a lot of highly intelligent individuals here. We got UTEP, we got engineers everywhere. We got the people with thick glasses that will tell you about, you know, the macronutrients, micronutrients at the molecular level. So what we want to do is we want to bring that kind of knowledge here and showcase what practicality comes. Because it’s so good that it’s in a book. We need people to explain it to us. And I really appreciate you coming up and sharing that with us. Any other comments as to what you want to leave us with? [00:57:06][56.2]


[00:57:07] Just thanks so much for having me. It’s been really a pleasure just talking to you guys. And if there are any questions anyone has, please feel free to reach me at my Web site. That’s And then again at my Instagram taylor_lyle. So thank you so much for your time. [00:57:27][20.3]


[00:57:27] Yes. We’re really appreciative of you. And go where we can see ourselves here. And we’re here in the little podcast. And though we’re experiencing a little bit of social distancing. [00:57:37][9.7]


[00:57:54] But anyway, thank you so much. And we definitely look forward to having you back as you’ve been a really great source of just being a fun conversation. Thank you so much. And we look forward to having it. [00:58:04][10.0]