#87( PART 1) Gut Health & The Microbiome, Intermittent Fasting, Hormones & Immune Support, & the Keto Diet w/Dr.Amy Shah – Fasting MD

(00:00) greetings boys and babes it’s the magic hour a place where we navigate through life’s Peaks and valleys with all the vulnerability and shamelessness we can muster with the help of worldclass guests from all walks of life we uncover new truths and valuable tools for manifesting our Highest Potential I’m your host Mercedes Terell along with my partner in shine Jade Bry hey you guys before we jump into the show I wanted to send a thank you to those of you who’ve taken the time to leave a rating and
(00:27) review on the Apple podcast app if you haven’t yet I want to remind you that this is the best way to support the show and help us get the big names like we want and if you take just 30 seconds of your time to do that right now we’d appreciate it more than you know okay what oh you made a mouth noise I did you go like you’re gonna say you want me to start over uh we can start all the way over if you want but um are you sure your mic’s on yeah huh you sound different like not as clear built yeah Yeti steady Yeti stereo
(01:11) microphone point it towards your mouth more or just check the settings it’s closer than usual but that sounds a little better I don’t even know what you did but I just pointed it exactly at my face instead of oh yeah it for some Reon I don’t know if it’s Zoom because sometimes it just sounds like uh crackly but it could be just the connection okay but she posted uh she posted a story just now saying taking a break from my patience to get on the magic hour that’s nice a I hope she doesn’t think this is
(01:42) live funny okay no I actually she said how long do you take to rec to Air and I said two I said two months because okay like saying six months she’d be like okay ready greetings boys and babes it’s the magic hour a place where R navigate through life’s Peaks and valleys with all the vulnerability and shamelessness we can muster with the help of worldclass guests from all walks of life we uncover new truths and valuable tools for manifesting our Highest Potential I’m your host Mercedes tarot along with
(02:14) my partner in shine Jade Bryce hey you guys before we jump into the show I wanted to send a thank you to those of you who’ve taken the time to leave a rating and review on the Apple podcast app if you haven’t yet I want to remind you that this is the best way to support the show and help us get the big names so if you take just 30 seconds of your time to do that right now we’d appreciate it more than you know okay with that out of the way we have an incredible show for you today that I’ve been really looking forward to because
(02:42) it’s focused on something that all of the most fit healthy people I know are constantly raving about and that’s intermittent fasting yes and today we’re going to cover the basics with our guest about intermittent fasting as well as dive deeper into the science of why it works plus we’ll be covering gut health and the microbiome Hormone Health how to get your immune system on track how the keto diet and ketosis work and the diet and lifestyle adjustments needed to support to support all of the
(03:11) above I don’t know how we’re going to fit it all in but I’m excited to try me too it’s going to be a challenge in itself so let’s do it please welcome a board-certified MD and wellness expert specializing in food allergies gut health and hormones she graduated Magnum kumlade from Cornell University’s world-renowned School of nutrition and then went on to receive her MD with distinction with training for with training from Cornell Harvard and Colombia she helps busy people transform their health using cuttingedge
(03:44) nutritional and medical science her proven techniques to heal inflammation utilize the power of the microbiome to help digestion obtain natural hormonal balance and heal food sensitivities she’s also a well-known expert on inter and fasting for women you may have seen her featured across many media Outlets such as mindbody green The Dr Oz Show and Vogue to name a few and she’s widely known on social media as the fasting MD so with all of that we are so excited to welcome Dr Amy Shaw to the magic hour you want to try one more just so we
(04:23) have it because that was kind of a little messy sure greetings boys and babes it’s the magic hour a place where we navigate through life’s Peaks and valleys with all the vulnerability and shamelessness we can muster with the help of worldclass guests from all walks of life we uncover new truths and valuable tools for manifesting our Highest Potential I’m your host Mercedes Terell along with my partner in shine Jade Bryce hey you guys before we jump into the show I wanted to send a thank you to those of you who’ve taken the time to
(04:57) leave a rating and review on the Apple podcast app if you haven’t yet I want to remind you that this is the best way to support the show and help us get the big names so if you take just 30 seconds of your time to do that right now we’d appreciate it more than you know okay with that out of the way we have an incredible show for you today that I’ve been really looking forward to because it’s focus on something that all of the most fit healthy people I know are constantly raving about and that’s
(05:21) intermittent fasting yes and today we’re going to cover the basics with our guest about intermittent fasting as well as dive deeper into the science of why it works plus we’ll be covering gut health and the microbiome Hormone Health how to get your immune system on track how the keto diet and ketosis work and the diet and lifestyle adjustments needed to support all of the above I don’t know how we’re going to fit it all in but I’m excited to try me too so let’s do it please welcome a double board certified MD
(05:54) is please welcome a double board certified medical doctor and wellness experts specializing in food allergies gut health and hormones she graduated magnatic why am I [ __ ] this up sorry John as you per usual please welcome a double board certified MD and wellness expert specializing in food allergies gut health and hormones she graduated Magnum Kad she graduated Magnum Kum why can’t I say that Magna Kum l please welcome a please welcome a double board certified MD and wellness expert specializing in food allergies gut
(06:42) health and hormones she graduated Magnum klady from Cornell University’s world-renowned School of nutrition and then went on to receive her MD with distinction with training from Cornell Harvard and Colombia she helps busy people transform their health using cutting age Nutri and medical science I just use the one when she gets on well I don’t want to do this again for her because we have no time with her oh that’s true let me just try it one more time and see if she pops on please welcome a door I don’t know oh my God what’s
(07:20) happening I don’t know I’m falling apart my phone just fell I have no idea where like underneath me somehow I don’t know it’s day uh 21 of my cycle so it’s just you never know what day am I on at this stage in the game oops that sent the right up okay try this one more time please welcome a double board certified MD and wellness expert specializing in food allergies gut health and hormones she graduated Magna Kum lat from Cornell University’s world-renowned School of nutrition and then went on to receive her MD with
(08:06) distinction of course my alarm is going off in the middle of that one my flow doesn’t tell me what my day is but I just know I’m on ludal close this so that I’m not getting alarms here please welcome a double board certified MD and wellness expert specializing in food allergies gut health and hormones she graduated Magnum from Cornell University’s world-renowned School of nutrition and then went on to receive her MD with distinction with training from Cornell Harvard and Columbia she helps busy people transform
(08:40) their health using Cutting Edge nutritional and medical science her proven techniques to heal inflammation utilize the power of the microbiome to help digestion obtain natural hormone balance and heal food sensitivities she’s also a well-known expert on intermittent fasting for women you may have seen her featured across many media Outlets such as mindbody green The Dr Oz Show and Bogue to name a few and she’s widely known on social media as the fasting MD so with all of that we are so excited to welcome Dr Amy Shaw to the magic
(09:17) hour still wasn’t great turn this off though so it doesn’t go off I got a cameo request today that was asking me if I was ticklish and if so where like man I wish I got more I that was the only one I’ve ever gotten and I didn’t realize like so I charged $50 I only got 37 out of that I didn’t realize they take 24% I don’t I I decline the ones that are weird like that though I was like Noah weirdo okay I’m going to do one more we’re still recording John use that in the bloopers if you’d
(10:03) like just realizing um hopefully home girl Tunes in here soon please welcome a double board certified MD and wellness expert specializing in food allergies gut health and hormones she graduated Magna klady from Cornell University’s world-renowned School of nutrition and then went on to receive her MD with distinction with training from Cornell Harvard and Columbia she’s helping busy people people transform their health using cuttingedge nutritional and medical science her proven techniques to heal inflammation utilize the power of
(10:36) the microbiome to help digestion obtain natural hormonal balance and heal food sensitivities she’s also a well-known expert on intermittent fasting for women you may have seen her featured across many media Outlets such as mindbody green The Dr Oz Show and Vogue to name a few and she’s widely known on social media as the fasting MD so with all of that we are so excited to welcome Dr Amy Shaw to the magic hour hi there hi hi I don’t see you guys do you guys have your camera on yeah hi okay hi I just taken a moment um are you
(11:33) using a are you using a phone or a computer my phone okay I don’t know if the phone allows for HD video setting but if you see a settings on there will you just make sure that that’s set to HD sure can you hear me okay I have um yeah you sound great okay let me see if I can set it for meeting settings let’s see where see headphones I see I don’t see any buttons there for it probably won’t work on phone so that’s that’s okay yeah sorry about that that’s okay good okay um okay so we are gonna
(12:23) just jump right in since I know we have a limited amount of time with you so I would normally read your bio but let’s just jump in and we’ll add that of course we’ll add that in the beginning you don’t have cool okay so and by the way hello and thank you for being here I’m Mercedes this is Jade hi guys so nice to be here thank you for having me yeah thanks for the reschedule to give us a little more time because we got a lot lot to cover with you yeah yeah excited all right so you have a very
(12:51) interesting story of how you came to the work you’re doing now you were quite literally struck by the conspiring forces of the universe we could say um with your current calling so can you walk us through that story and how you came to this work yeah great question so I think everybody has you know thoughts in the back of their mind that they kind of we’re so busy in our everyday lives that we just go through the motions we’re checking off all the boxes and um even though we may not be really satisfied
(13:22) with how things are going um with ourselves or relationships or our jobs our passions Our Lives we kind of um put it away in the back of our head right so what happened to me is what probably happens to a lot of people is that when you’re put in the situation where um that back burner thought becomes kind of the primary issue um and you’re forced to make a decision so that so what happened is I had gone to college to study nutrition and medical school um because I thought I was going to study nutrition in the body and when I got out
(14:02) um I wasn’t doing that in fact I was kind of doing the Western medicine model where you see a ton of patients and you prescribe a lot of um medications and this was like the end for me like the end of the tunnel I was supposed to be at my at my final distination and I was like wow I don’t know if I want this is like going to be my life I repeat forever and then on on the other hand my personal health was suffering feel felt burnt out I felt bloated felt brain fog I had two little children who were constantly making me feel like I
(14:37) couldn’t do enough at home I couldn’t do enough at work um and so I was really suffering in my mind in my health and in my and um I think what happened is it all culminated so one day uh there was an impromptu meeting that in our office and as a good physician I had to stay you know you have to stay for for emergency meetings or impromptu meetings it was 5:00 and I knew I had to pick my children up by 6 and um so as soon as it was about 5:45 I said I got you know I just kind of got up and embarrassingly
(15:15) ran out um and I’m the only woman I was thinking wow they’re going to think like this lady is not you know that dedicated she just ran out and then on the other hand I was feeling oh my God this studio this k place closes at six and my children cannot be there my young children and then on the other hand I was feeling exhausted and stressed and anxious uh literally I jumped in the car and I drove faster than I’ve ever driven before and super carelessly in my mind because it was like I was kind of out of
(15:49) control and this whole situation was um a an actual play byplay of what was happening in my life just out of control stress pull in all different directions and I was making a left turn to go into the um area of the of the karate studio and I got into this huge accident where um there was three cars I the the car I was in spun three times hit the divider every airbag in the entire car went off everything crashed around me and um I got out of the car I literally the first thing I did was open the door of the car
(16:28) and there was like All Glass all over me and I was um and you know it’s like that adrenaline and that stress and that um all came together and um that day I decided I can’t I can’t live like this anymore I need to do something for myself for my mind for my body for um any person who’s asked to do so many things like something something gives something’s got to give and uh this was the breaking point uh so when I was out of work for a few days I had to say myself okay what am I going to do for
(17:02) myself how am I going to get myself out of this situation of personal burnout of feeling not myself um kind of out of body experience and also the brain fog and dissatisfaction so that’s when I started to do the hard work and started to look into okay let me read about this let me ask my doctor colleagues about this let me see if I can figure this out myself and when I was asking my doctor colleagues he said oh this is normal you’re a mom you’re a busy physician you have so many things going on you know
(17:35) it’s normal and I was like this is not normal and so I started to do my own experimentation of course it always comes down to food and mindset first so I started to change the way I was thinking um I started to change the way I was eating um and instant almost instantly I started to see a few changes now I made a lot of mistakes on the way because I was reading everything I could about this and tried every plan and every diet and every mindset trick and every book and um I made a ton of mistakes but slowly and surely I started
(18:07) to see some things that were working so I pushed much harder on that I researched that more and you know as I was going through this I was like maybe I should write about this because every time I would talk about it with someone else they would say I feel the same way I feel exhausted I feel anxious I feel like brain fog I feel bloated like um so I started to kind of write about what was working and what wasn’t and I submitted my first um article uh to a site called mindbody Green which at the time was like really small Wellness site
(18:44) um and it was kind of my um beautiful green light they they said oh this looks interest it was just like a quick uh reply oh this looks interesting we could work with this um and I was like oh I have like an outlet I can tell someone about this so um I started writing for them regularly once a week once every other week and that was kind of my escape from my regular daily um routine so it all culminated from that one accident and which really fueled my personal journey and then my Wellness Journey which morphed my career and how
(19:20) I live my life today beautiful it is unfortunate we have to literally be hit over the head sometimes you know and crashed into in order to Just Awaken to what we already really know if we sat with it right we know we need to to take some time for ourselves or exactly reassess our lives yeah exactly so you said that a lot of people related to you and I do I feel I feel I’m a mom of two toddlers And I remember going to the doctor feeling all of those same symptoms and him saying that it was normal because I’m a mom and um so what
(19:54) what is the reason why are we tired all the time yeah no that’s a great question because this is a part of medical um health care that is it’s a black hole nobody talks about that you’ll I bet you I I’m sure Jade you had your your blood tested and everything was normal and your hormones and everything’s normal and so everybody basically 90% of people get put in the bucket of oh you’re getting older you’re a woman you’re you know this is normal um so what I realiz that there was a missing link so our
(20:26) brain is connected to our gut and our gut microbiome so is literally uh calling the shots all day and what they do is they talk to our immune system and they talk to our hormones so when you talk about hormone imbalance and you talk about lowered immune system or inflammation or you talk about um brain fog or fatigue they’re all part of the same system so it’s this it’s this um I call it the energy trifacta the gut hormone immune connection they’re constantly in communication with each other and they’re constantly
(21:00) communicating with our brain and vice versa so they’re like it’s like a it’s a constant uh cross talk and so what happens in our modern world is that because of both our thoughts um our food um and the way we live our lives uh this connection becomes weaker um are it really it’s really very easily described the gut right our gut microbiome used to be much more diverse um I think like you know 70% more diverse than it is now in modern times because we used to eat all different fruits and vegetables and
(21:45) tubers and like we’d have all these different types of bacteria and now we don’t have that many types of bacteria so imagine if you have a big city and um half your police force and half your Detectives and um half your lawyers and half were not there and there was just like a very Skeleton Crew so What happens is when they’re in charge um there’s going to be miscommunication with the immune system with the brain with the hormones and so you get all these negative symptoms that are all linked back to um this problem and part
(22:23) of the problem is our food obviously part problem is our lifestyle um we’re really not getting enough nature time so that’s like you know another thing circadian rhythms are completely uh flipped um so that’s another problem and so you can imagine that if you go ahead and fix that gut that’s that little that big city that’s living there and functioning and really calling the shots between all the parts of your body you’re not only going to feel more energetic but things are going to just
(22:56) work much smoother with your digestion and of disease in the future yeah I want to go over some of the basics there you touched on the microbiome but I think some of our audience might be even new to what that is so maybe you can cover the the definition of what the microbiome is and why it’s important you know why it is our gut health you know why that’s important and making sure that we have a variety of the colonies of these um different bacteria important yes um great question Mercedes so you know the microbiome is this big city
(23:31) that I just described imagine if that city was literally calling the shots and helping your body decide um you won’t believe it but the microbiome is actually the outside world living inside of you so if you go from your anus inside it’s an opening to the outside world and basically there’s bacteria there’s viruses and there’s parasites um and they’re all living there and actually they’re making more of the decisions along with your own immune system um than your own cells um so you
(24:06) only have one little layer of gastroint gastrointestinal cells in your in your body but there’s a thick layer of bacteria viruses and parasites that are just sitting there very naturally and are responsible for helping you like I said it’s a police force it’s a detectives it’s a lawyers and so some of it comes when we’re born so that’s why um vaginal labor is so so important because as you’re traveling through your mother’s vaginal tract you get a bunch of that bacteria colonize into your own
(24:43) gut and then um some of it comes from our childhood experiences lots and lots of so in the first five years of life your microbiome is like constantly sucking everything in so that’s why they’ve noticed that children who grow up on farms um have better microbiomes they have people children who grow up with lots and lots of other family members or animals um exposures yes and so you know I really really think that your microbiome um is the city the center of this um energy Trifecta and it’s the place where not only digestion
(25:31) happens but all the decisions on our hormones and our um immune system happens so during this time of covid-19 you really do need to focus on your um gut bacteria you need to focus on your microbiome health and same thing with hormones so if you you know I I don’t know about you Jade but I know when I was feeling tired I was thinking okay my hormon there’s something wrong with my hormones and when you really look back when you look at the hormones it’s all linked to the gut health as well yeah so that and microbiome you
(26:03) know the microbiome is something that is um not only in your gut but it’s also in your mouth it’s also in your vaginal tract it’s also in your underarms it’s on your skin um we are supposed to be colonized with trillions of bacteria we’re not supposed to be sterile um and so it really it’s a concept that people don’t even understand like no being sterile is not the goal and yeah something you spoke to in the beginning you were talking about we may have grown up eating more you know before excuse me
(26:38) previous generations might have had more access to a variety of different fruits and veg and um tubers and all these different things that we’re not necessarily getting in our daily American diet but I think a big piece of that too is the stuff wasn’t maybe as sterile either like the dirt on it carries so many bacteria that might be important not that people should go out and eat dirt because there’s other toxins going into that now that we live by freeways and such but yeah I think uh it’s amazing
(27:06) how far we’ve come from that and there’s so much people can point to uh why we’ve become this Progressive species for some reasons because we have you know agriculture we have these industries that allow us to have Convenient Food and quick and easy where we don’t spend all day cooking it and such but there’s so much that’s also been kind of robbed from our food because we’re not doing hands on you know personal work and and obviously we’re doing something wrong in Modern Life they found out in London
(27:35) like at the turn of the century in 1900s when everybody all these londoners got rich and moved into the cities um some of the doctors noticed wow these kids of these richer people are getting all these problems like allergies and Asthma and so they researched it back then and that was in the 19 early and they were looking at the similar kids in the farm still and they were healthier and so they had this hygiene hypothesis that hey there’s something bad about being super clean and being in these being these City dwellers um so they weren’t
(28:11) sure if it was like cleaner or was it something else that they were doing differently like you know richer people may be eating um different foods or they may be not growing their foods and getting it from the farm anymore so it was already discovered all the way um a hundred years ago and we’re feeling the manifestations of it really now yeah wow there’s so much we could spin off to in that but I do want to I mean we have so much to cover with you so I want to know how we kind of can discover on our own
(28:44) if our microbiome is out of balance or suffering what are what are our what can we do there okay so the things I described to you so mood say you’re feeling really tired or down or anxious um and as compared to your you know old baseline or whatever um so so Mental effects brain fog um is another mental then when you go to your body think about bloating is obvious sign that something’s wrong with your microbiome um and constipation abdominal pain and then you look at the hormone side of it which I said was intimately connected so
(29:22) if you’re feeling like your periods if you’re someone in a childbearing age your periods are uh you have much worse PMS or they’re irregular or um that you’re getting um weight gain uh you’re getting inflam inflammation issues like swelling of your body lips uh legs arms face whatever it is um those are all signs that your microbiome um there’s something off even skin rashes so there’s a host of issues um but the most common I see the most common is um fatigue mood changes and weight gain I think those are like the
(30:05) big ones um along with some GI issues like a lot of people will experience difficulty digesting the same Foods they used to be able to eat um bloating uh issues with constipation Etc yeah I noticed I get acne too like you know when something off with my digestive system right away I’m starting to break out so what what do we do are we able to adjust on our own yeah so that’s a really great question so the good thing is is there’s no medication pharmaceutical companies have not taken over this world yet um because there’s
(30:43) really no medication to just quickly correct um this disconnect between well just just before you go into that also I don’t even know if we mentioned the antibiotics that are just being given at every corner you know that we are killing off our whole microbiome with and then having to replenish that over and over especially when you have them as a child right that’s a big problem so someone giving you the antibiotics probably doesn’t want to say well wait we we need to give you the other thing that’s actually we
(31:15) messed up here a little bit you know right so before before we knew this concept of the microbiome we thought that all bacteria are bad all parasites are bad and all viruses are bad so um the whole concept was to get rid of everything that you could find um and we didn’t realize that they were actually helping us in so many ways um so that is what uh really really changed in the last 20 years but the problem is we’re so far into the antibiotic sanitizing culture um that we hardly even pay attention to what’s happening to our
(31:48) microbiome in fact um do we really know you had mentioned the chemicals leeching in through the uh into the dirt right so do we even know how much of an impact that’s making I mean there’s no I mean there’s no information for the Normal public on how much this may be influencing our bodies like cosmetics and um you know all kinds of chemicals um are really bad for the microbiome so there’s um a chemical in um hand sanitizers um that tralan that is actually really bad it kills all the very good got bacteria and you know if
(32:31) we just simply told people hey why don’t you handwash uh with a like gentle soap and water and not use a commercial uh uh hand sanitizer we could make a big difference but the problem is the focus is not on saving the microbiome now everyone’s well yeah right now $10 an ounce yeah and it’s I mean it goes back to germ Theory right and it’s this idea of we’re in a fight against all germs all bacteria and the reality is we need some of those guys they’re good guys yeah yeah and in fact we need them not
(33:06) only just for our digestion but just for our Hormone Health and for our brain health and you wonder um I read something that said uh depression and anxiety in children is up 60% in the last 10 years um and during especially during this recent uh crisis in the world both with infection and with raising ISM there is an increase in mental health prescriptions and I think by 30% and sleep prescriptions by 15% so we’re suffering our brains are suffering like our emotions are suffering this balance between um the gut and the Brain it goes
(33:49) both ways so if you have a poor gut um you will have an anxious depressed brain and vice versa and so I think we could be doing a lot to help people their manage their and their mood um just by changing not only when we can get into it not only what you eat but when you eat how you eat uh what you do in your daily life these small little changes can make a big difference yeah so maybe let’s start with you know someone’s dealing with an imbalance and this is personal to me even this week with all that’s going on right now um
(34:29) I you know I can probably list off a million reasons why this is likely going on with me but I’m dealing with a Slowdown in um detoxing so like constipation um seeing it on my skin and I’m feeling it hormonally like with my PMS symptoms and that type of thing so when a person’s ability to detox properly through regular quality bowel movements slows down like that um how do you go about tackling that issue so if great question first of all I think a lot of people are feeling um similar things um so I it’s it’s funny how you
(35:06) mentioned that it’s a a detox issue but I think you’re right you know there a lot of it is in the gut and its ability to function properly and when it doesn’t have say the vitamins the minerals the water the um the stress hormones or the the relaxing hormones um you get into a situation where you’re constipated and you’re hormonal and and um you don’t feel well so first things first I think that when you look at um the situation right now there’s a lot of stress in our world a lot of external stress in our
(35:40) world when our body is in stress mode um our digestion stops essentially um our detox uh system stop stop essentially what our body saying is hey there’s danger out there you better like they put all the blood blood flow into your attention centers your eyes your big muscles because they’re like there’s a big danger out there and you may need to run we can’t be focusing on digestion and detox and um all these uh repair and renewal mechanisms right now this is like we need to save that for later and
(36:17) so as you know sometimes when people are stressed about a big exam or something really big in their life they won’t be able to go to the bathroom or they have IRS yeah irritable bows the body is just not U doing what it needs to do it’s detox mechanism because it’s sensing danger and why it’s sensing danger is something that you can control um so if you really think about it yourself you could 90 seconds of the initial response after something happens is visceral so you hear bad news you are
(36:56) watching the news somebody calls you tells you about 90 seconds it’s just automatically you feel kind of like that sinking feeling or that stressed feeling but after 90 seconds then it’s up to you so you can either relax your body you and breathe through it think of good thoughts you know go for a walk um do the things that you need to do to manage your emotions or you keep it activated in stress mode um and that’s something that I think that we all need to have the tool tools to learn is hey our sympathetic nervous
(37:31) system is constantly being um constantly being hijacked by you know the media by people who have like really poor energy in our lives and um they’re trying to keep you in that um stressed um fight ORF flight mode but you need to learn how to get yourself back into the repair renew mode um and that takes um some skills so it may be we talk about vagal breathing so breathing exercises um just kind of taking the the act of taking a deep slow breath is actually a signal to your nervous system to switch to the
(38:13) parasympathetic mode so you’re kind of sighing taking a deep breath and saying to the body hey there’s no danger here you may want to go out for nature is seems to be very calming for that um stress response so you may want to go for a nature walk you know try to cultivate your own tools that’s what we’re missing in the modern world we don’t nobody teaches us that this is a thing and that we need to cultivate tools that work for ourselves like you know back in the day where everybody was
(38:44) super religious prayer was a great way um to calm that nervous system and say oh there’s a higher power you know we’re not in control just let it be like Let It relax you know so there’s lots of coping mechanisms and prayer was one of them and um meditation is another one and yoga is another one and simply nature walks and vagal breathing is another one so cultivating those things are the number one thing yeah I really love that you you point out first of all that we have to take responsibility but
(39:16) I love the magic trick of of 90 seconds okay like give it 90 seconds let all the you know burst of adrenaline and hormones or cortisol or whatever’s happening in there happen and you’re going to feel it you’re going to be in it you really can’t I mean as hard as we try it’s hard to yeah it’s hard hard to control that but after 90 seconds when that stuff starts to settle and your body’s like hey should we regulate and you then take responsibility instead of you know being the victim in that
(39:40) circumstance um and letting it take take take control your whole life and then you’re stuck in that mode because you don’t know how to get out of it and you can see that’s what anxiety is right that’s that’s what um any kind of when people say I’m so stress like that’s what they’re experiencing they’re not they’re not able to get out of that mode um but nobody’s taught us so we can understand that hey nobody’s ever told us to to use these tools or cultivate these tools so of course we’re not going
(40:12) to know how to do that yeah yeah it’s tough and then um of course then we talk about food um and minerals and so if you say okay I’m going to get my digestion back on which is the most important thing right um get back into that mood um sleep well and then you say um okay I’m gonna drink more water I’m gonna eat more fiber um things like magnesium things um like vitamin D those are all um immune calming uh nervous system caling uh kind of minerals and foods and if you think about it uh fibrous
(40:52) vegetables um cruciferous vegetables so that’s like broccoli cauliflower um and and cabbage those guys actually bind um toxins in your gut and bring them out so excess estrogen sweeping yeah it just it’s like exactly what it looks like the broccoli head how it’s looks like it’s like a broom that’s gonna suck everything up that’s exactly what it does it actually is that one of the reasons why we get so bloated when we have it doing that type of work or yes yes so what happens is is if your
(41:24) microbiome is not ready for that kind of of umom yeah it’s it’s like a huge stress to the system so what I tell people is if that’s also a sign that you could work on your microbiome so you may want to start with like a half cup of cooked broccoli and then work up to a Full Cup and then I was doing broccol Sprouts um I was I was looking pregnant like every day from broccoli Sprouts so yes um I them yeah so I think that one thing thing you could do Jade is like broccoli sprits are so super healthy in fact they
(42:01) have um 10 times more antioxidants than regular broccoli what I do is just have it in very small amounts just because it causes that’s bloating does not mean that we shouldn’t have it forever it just means that we need to kind of work to it um so what I say is like take some cooked broccoli in a very small amounts and over weeks time you can um go up from there um and then you know things like magnesium will really actually pull some uh some of that uh stool like let you basically rid of that recommend
(42:40) magnesium right before bed or is that something you should just be taking in the daytime or yeah magnesium um there’s different types of it but there’s uh something called natural Cal which a lot of people use yeah that’s a good one to take at night um because it does actually induce sleep as well so um it kind of is a good combination for helping you get rid of some of that stuff but honestly increasing the fiber in your food so if you have a hard time digesting cruciferous vegetables you can start with like asparagus and spinach um
(43:11) and then add in some little bit of cruciferous vegetables and then as you get used to it um you can do more and again the variety and the amount of fiber is going to be key and replacing and replenishing um that microbiome because that fiber that’s in asparagus say Arch choke garlic onions that fiber is literally food for the microbiome so the bacteria eat fiber and so when you’re trying to grow and fix your um you know connection you need to feed them the right Foods yeah the good bacteria eat the stuff that we probably
(43:48) don’t like eating the most but the bad bacteria eat the things we like the most sugar you yeast ex exactly exactly so it’s all good sorry my boyfriend had a really high fiber diet and it gave him IBS so now he can’t have any fiber so it’s kind of like too much of a good thing okay so you know if you imagine um if you had that Skeleton Crew okay and you try to eat a ton of fiber um it’s really really hard for your body diges and you will have very you’ll have terrible symptoms it’s hard work but
(44:25) yeah but once you fix all of that um you will notice that he’s able to tolerate it in um good amounts again it’s just kind of fixing the root cause and then going back to so you don’t want to feed you won’t be able to feed that good gut bacteria tons and tons of fiber in the beginning because it’s just too much for all of us living in the modern world um and especially if you’ve already had some kind of gut issues so you need to replenish that first and then um start to add in more fiber yeah and you
(44:55) mentioned um sleeping well well um do you you talked about magnesium what about melatonin do you recommend that or I’m a I’m a big fan of melatonin actually as a natural um hormone that induces sleep so what melatonin does it just induces sleep so it’s not really helpful for people who have lots of disturbed sleep and it’s not good for people um who have sleep apnea and other sleep disturbances but it’s really really good for people who um are doing everything else right um H but they want to have help sleeping
(45:33) either earlier because they’ve switch their cych you know times um from travel or because they have an early meeting and they you know are just not used to going to bed that early and you know in our world of blue lights um in the evening we often need melatonin because blue lights really block melatonin for 90 minutes and it’s not as intense and not as high um because of all the blue light exposure so lots and lots of people um need a supplemental melatonin through different means you can do it through
(46:07) foods you can do it through supplements now big thing is is that as we age we seem to lose our melatonin um as well so people will notice that in their 30s 40s 50s and Beyond is when they start to have sleep issues and that can be a melatonin related issue as well um in covid-19 they found that the people people with the least melatonin had the most chance of getting the virus um and of course this could be just correlation um but and and uh but they have found that supplementing melatonin could be helpful in that sense
(46:41) too wow and what would be a good supplement for people who are just having trouble staying asleep and they’re fine falling asleep so it depends so if you’re waking up between the um the hours of like 2 and 4: a.m. um that’s likely a cortisol issue an adrenal cortisol liver detox um issue so a lot of times as you mentioned Mercedes too like when you’re in a stressful situation you have tons of cortisol U because there’s something going on in your life you’ll notice that your sleep becomes really light and you wake up
(47:14) between those hours and so that’s a sign that you need to work on that other stuff the um Stress Control the mindset food the um because that you cannot uh get rid of until you actually deal with the root cause um but so a lot of people will say um they wake up and they’re like kind of panicked or kind of feel like that stress response that’s your cortisol it naturally spikes a little bit at that time but when you have uh when it’s a little bit out of control I will notice in my life when I’m going through stressful times I will
(47:51) wake up during those times of the night I do that during certain phases of my hormonal cycle yes yes it’s also very normal a few days before your period um to have a poor night of sleep two or three days before your period that’s normal that’s another thing us gals got to deal with boy right how do you feel about the probiotic pills that you know are sold on every corner basically yeah um probiotic uh you know it’s like the way I think of it is like throwing seeds over a field when you’re in a plane and
(48:27) you’re just like randomly throwing packets of seeds so you’re like not even looking whether you’re in a desert or a tundra you’re not looking at what seeds you’re throwing in that setting you’re just like hoping that something sticks so could something stick yes it could is it a a really effective way of changing your microbiome no um we do have you know our body is able to tell the difference between Probiotic foods and probiotic pills so they seem to allow the Foods um to reach the colon much
(49:00) faster than they allow um usually they’ll destroy as much as they can of a probiotic pill because it looks foreign to them um so for for example I’ll tell people you know eating uh cfir kombucha uh you know fermented foods um is probably a better way of getting a little bit of probiotics in your body than um hitting yourself with tons and tons of probiotic okay kills ferment basically starve the the bugs you don’t want and feed the bugs you do want 100% I’m curious um to what you feel about like Stevia or carbonated
(49:39) beverages one of our favorites is being Zevia which is a Stevia flavored carbonated beverage actually I’m a big fan of Zia as well because Stevia is one of the things and you know we’re science is changing all the time so we may find something something to the contrary but we know that neutr is really bad we artificial sweetener saccharine aspartame all of those things are really bad for our bodies and they also cause an insulin Spike so the whole point of getting um a sugarless um like Guiltless food or drink is gone because
(50:17) you get the insulin Spike so the same fat hormone the storage hormones are activated and you’re going to get weight gain um just like you would have now we don’t think that Stevia um causes that insulin Spike and we don’t think monk fruit orthol some of these natural sweeteners cause that insulin spikes and so for now um those are considered to be better and they don’t affect the microbiome in the way that um the other artificial sweeteners do so what I say is that don’t go crazy with it um but
(50:50) you know if you need a treat um that’s the way to go yeah I’ve heard a lot of doctors you know say if I if you’re going to do anything do do Stevia you something sweetens with stevia but also don’t go crazy because we really don’t know yet I know carb beverages they bloat me big time so I let myself have one a week but it’s it’s funny that like my treat is a Zia and I’m like I know or lily chocolate yeah yeah you know I think that um I think that treats as they the more the closer to
(51:27) the natural form they can be the better they are so for example I’ll give you an example I used to love like baked goods I love that’s like my weakness if there’s baked goods um even if they’re especially if they’re healthy versions of baked goods I just love them and then so I I checked in with myself and I said what is it about these processed baked goods or just baked goods in general that I love so much and I realize it was just kind of like that comforting feeling that um and also mostly it was
(51:56) the chocolate in it because I I didn’t really like big Goods that didn’t have chocolate in it oh so I just I just basically went to the basics I got some high quality dark chocolate chips and I took them in the freezer and for dessert I will have those high quality dark chocolate chips um as kind of a dessert and treat um and I feel that that is so much better for my gut it’s so much better for my addiction like my brain um because I’m able to just stop um and I get that a little bit of satisfaction and so it
(52:28) takes a lot of work to strip down what’s normal in our society is actually not good for us so like we have to go and do the very weird abnormal things um but that are good for our own gut and mind yeah our well-being and something I love doing for right now especially summer times upon us um freezing grapes just green grapes and freezing them they’re like little ice cream you know once you start eating them Frozen like that still sugary but at least have fiber in there a little bit yeah it’s a great treat um having
(53:02) just doing these things that are so uh weird to the standard American culture is like anything that you’re doing that’s like weird to people is probably right at this point you know going back to kind of Basics and doing things like um especially when it comes to food and not eating fast when I tell people sometimes in the office I’ll tell people that they can’t eat processed foods like no no drive-throughs you have to eat something um homegrown no gluten dairy whatever if they’re doing a food
(53:34) Elimination Diet they look at me like I have three heads like they can’t even imagine their life you know without having all of those things and I’m like it takes a lot of work but over the years you’ll figure it out it sounds like you guys have already figured it out and a lot of people have that they feel better um kind of living that kind little bit of an alternative life I mean I can relate though because when I asked about or when Jade asked about Zevia I was holding my breath for your answer so
(54:02) I don’t want to get rid of my you know cheat Foods or whatever either yeah and almost at you when you brought up lilies yeah she’s like don’t take that away from me now yeah right oh man we gotta go against the grain pun intended yes yeah um okay so uh we talked a lot about all these other parts of of how to how to get ourselves on track especially with the microbiome but you are a intermittent fasting expert so why is intermittent fasting so awesome awesome so okay the basic thing if I had to boil
(54:39) it down for you there is a clock in every one of our cells every single one skin liver gut and we are programmed to do things at certain times of the day and night because you can’t be doing everything all at once so if you’re asking your body to constantly digest and constantly taking sugar because you’re eating 15 16 hours into the day um which is what most Americans do you will never give your body a time to clean and reset and renew um so that is a basic premise about why you should fast for periods of time because your
(55:16) body needs a natural um break from foods which you know before 50 years ago was was typical you know you wouldn’t people didn’t eat late into the night um and early in the morning um basically uh I tell people like even something like a 12h hour break from food which seems so simple but it doesn’t happen most people eat 15 16 hours into the day and then they only take an eight hour basically to sleep is the only break they take from food so they that looks like right they’re eating late into the even
(55:57) chating yeah first thing in the morning okay so if you think about it um if you’re constantly getting visitors to your door you will never be able to deep clean your kitchen or your closets like you will always it’s it’ll be a hot mess there and that’s exactly what our cells look like when they’re constantly dealing with sugar and Insulin you know basically when when food comes into our body we get a rush of glucose into our bloodstream and then our cells take in that glucose um through insulin but if
(56:29) when you are fasting for a period of time your body notices oh there’s no food coming in for a while guys like this is the time to renew and reset and there’s a process called autophagy this is a deep cleaning of our cell this is when our cell really goes in and takes out all the garbage and really does a super deep clean and that’s always happening but it’s happening at very low levels and it gets turned up as it notices that there’s no food coming and so when you look at a cell that has undergone autophagy it
(57:02) looks young and it looks clean and it looks like it’s functioning so much better and if you of course you want that you want that for our skin we want that for our hair we want that for our gut we want that for our liver we want that for our brain like we want autophagy happening in our body and that’s only going to happen if you give it a break from food so I have experimented with intermittent fasting and my husband does it still I mean he pretty much almost constantly does it he takes very minor breaks from it and he
(57:33) sees some success from it I think he saw more the first time around he tried it and a little less now that it’s been like years that he’s been doing this type of thing um but he’s also aging so who knows um and and so he sees success he doesn’t feel like it’s got any negative effects for him only positive when I’ve done it I don’t know if I was doing it you know going too hard in paint with it or if I or what it was but for me I could definitely feel off and it even sent my hormonal you know
(58:04) signals go on a Haywire so what for women specifically are the the guidelines you have for intermittent fasting that’s such a great question that exactly same situation happened to me I heard I read all the papers and I was so impressed with this autophagy and these cellular clocks I was like I am in and I went all in and and after like three days of doing this which was like barely anything I felt tired I felt cranky I felt hungry I felt Cravings that I had never felt my sleep was Disturbed I was like what is going on
(58:39) this thing that’s supposed to be so helpful is like throwing my hormones off balance and so I had to really really go back and see what was wrong so I stopped for a while and I researched it so we don’t have a ton of studies on women with intermittent fasting we have like one rat couple rat stud and um some of them do show that prolonged fasting will disturb OV ovulation and they will even um stop a rat from being fertile because think about it our bodies as women we are built to carry a fetus even if we
(59:12) don’t want whe whether we want it or not right but it’s going to protect ourselves so your body senses danger she’s not eating at all they’re going through a famine you know there’s something going on it’s going to turn off ovulation because they said you know to protect a potenti fetus and that’s why we think that our bodies are so much um harder wired and sensitive um to stressors of um of famine um and you can I I’m sure you two both and I know I have gone through a period where you’ve
(59:45) done a diet where it requires you to basically you know starve yourself and you know how you feel in about a day or two you feel hungry and CR cranky and tired and your sleep is Disturbed the same exact feeling that you get when you go too hard on the inter intermittent fasting which is a response our body’s hormonal response um to saying hey you’re doing something that is stressing us out and we’re going to turn off ovulation or at least temporarily until you know you get back to normal so what
(1:00:21) I urge and some women do fine some women jump into 16 hours of f fting every day and they have zero problems so they say to me what are you talking about this doesn’t even apply to me and I said well it’s not everyone but this is many women many women we have to look at our hormonal situation and we have to say okay we need to give our body a break from food but not so much that your body is sensing starvation like um not so much that it’s a uh it’s a negative stressor so we want it to be a positive
(1:00:53) stressor so it’s like Mercedes if you go to lift go to the gym to lift weights you’re not on your first day going to lift 100 pound weights you will rip those muscles and you will be sore and you won’t be able to go back to the gym for like a month yeah um and that’s what intermittent fasting at high levels is is like too much of a stress on a body that’s not used to it um and we damage something especially with women because we are so sensitive to that damage so go really really slow is how I is how I
(1:01:21) would word it is like you want to go in Crescendo fashion you really really want to slow start slow do it really well slowly for two weeks then you increase a little bit more then you increase it a little bit more you will notice that maybe months or years into it you can fast longer with no hormonal effects um than you could and I I I think of it exactly like lifting weights um or running a marathon you don’t try to run the entire Marathon the first time you try it it takes weeks if not months or years of training to get to that point
(1:01:59) and this is no different just because you can do it doesn’t mean you should do it or that it’s good for your hormone so just ease your body into it without having a kind of um the aspirations of following your male counterparts yeah uh and and that’s my tendency is to go too hard and it’s not even a competitive thing it’s just like I don’t I think I’m just not gentle enough with myself so I just need to be you know more gentle um but that all makes sense and what I’m hearing from you is to look at it like
(1:02:34) you’re training your mindbody you know brain whatever you want to call it your mindbody brain to to re to realize that you’re not going to starve like this isn’t starvation it’s not oh well we’re not eating when we’re normally eating today we’re going to eat it’s just 15 minutes later today and then you know next week it’s 30 minutes lat later and it your body and brain connection isn’t going hey I don’t know if she’s going to eat so we better like start you know turning
(1:03:03) everything off and being really careful here um yeah I totally get that there is this magic thing that happens during inter fasting that I think is um basically what you’re trying to get stronger at so you think of like metabolic weightlifting okay so when we first um stop eating our body used is the blood sugar that we have floating around in our blood at all times if you’ve eaten it in the last few hours and then once it’s done using the blood sugar it goes to our liver because we save a little bit you know of uh of
(1:03:38) sugar for future use or if you’re doing a hard workout or whatever it is you start to use that um the liver glycogen um and then once you run out of that is when the magic starts to happen so this is when you start needing to use fatty acids so your stored fat um will come in to uh will come into play so a lot of athletes long marathon runners the Kenyan marathon runners people who really need long um they practice this all the time they do fasted workouts all the time to get stronger at metabolic switching metabolic switching is that
(1:04:18) switch that between using sugar for fuel to Fat for fuel and we in Modern Life never learned our it’s like the weakest muscle because we’ve never used it almost except for a few times where you forgot to eat or something happened because you couldn’t eat or whatever it is but we really don’t train ourselves to use this muscle we use the muscle of the brain we use the muscles of our body but we’re not using this metabolic muscle and so this metabolic muscle only gets used and stronger if you challenge it a little
(1:04:53) bit you say okay I’m gonna go a little longer maybe um want to try to use up the blood sugar try to use up the glycogen and let’s see if we can get this metabolic switch to happen um and that’s the magic of it have you read the long longevity diet uh is that longo vter longo no I don’t think so v um I’m doing his his mimicking oh prolon yeah prolon right fast mimicking diet yes I know Fay mimicking fast right now are you doing it right now yeah what day are you at on only one okay how’s it
(1:05:35) going so far oh good chocolate’s the hardest part because I’m just craving chocolate so bad but I normally have chocolate every day so but um but I’m excited for the five days because I’ve had friends do it and they’ve had great results so yeah and that’s the same concept you’re trying to get into that metabolic switch you were trying to turn on that autophagy so um Dr Lano was very smart he said you know this whole autophagy thing is really hard because if you we don’t really know when it
(1:06:01) starts but and we know that it’s really really hard for people to fast like really hard I mean if you ask someone to fast even for 16 18 20 24 hours like it’s really hard so he thought of a alternative version where he said you know what let’s let’s give them a little bit of food um and see if we can still get some of the beneficial effects just not a lot of food and so they did a bunch studies and they found that hey if you you can kind of get some of the same amazing result um with a little bit of
(1:06:34) food instead of just zero food um for five days because if you think about it doing a fast for five days with just water sounds like no human being would be up for that yeah but if you were like hey you can eat a little bit of food every day um for five days you may just like you know Jade you may be more up for it to see the benefits um how may my boyfriend was scared for the whole household so I’m a little afraid for your household too Jade um so when when we’re doing a a fast just because Jade brought
(1:07:08) it up is that turning off you know over ovary production is that is that turning on and off certain things as well obviously it’s turning on the cellot ofy like you explain but is there what are the what are the negative things that we should be looking out for and if we see them we should we should soften yeah yeah I think that you know I don’t think the the prolon program um is going to be right for everyone um I think that if you the the thought of it is hey we’re just doing this stress for five days and then you’ll be able to
(1:07:43) kind of just recover and so that’s a concept of it but is that something that you know is well studied in women no is it something that could potentially turn on that um that danger signal in your hormones yes but the the thought of it is five days and then you’re done um and so you know how much damage could it do kind of thing um I love circadian fasting so the type of fasting that I recommend when you know on a daily busy person’s women’s schedule for example is circadian fasting it’s this concept that
(1:08:17) hey this clock in your cells is Ed from sunlight to dark so when it turns dark it’s that’s the signal for all the repair and renewal processes to turn on so that makes much more sense to start your fast early in the evening rather than um eat you know until midnight or whatever so I like to start my fast early in the evening 7 PM you can start it even earlier and then go till the next morning um without any food and so circadian fasting is kind of superimposing intermittent fasting on top of circadian rhythms and kind of
(1:08:52) figuring out a nice easy schedule for people who are busy on the go um and saying you know what maybe you can time it so that the nighttime hours the times that your body is naturally going to want to repair renew you just don’t eat during those hours so the traditional intermittent fasting people eat way late into the evening and then they don’t eat until super late into the day like 12 1 two I say it should be the opposite where you eat an early dinner and you fast all through the evening hours and then um you wake up early uh
(1:09:25) and maybe do a fasted workout and then you break your fast after that for it just makes more metabolic intuitive sense to do it that way what about like in the summer months where the hours of the day are a little bit longer yeah so you can play with it you don’t have to do exactly with sunlight I usually say if you want a guesstimate just take three hours before your bedtime say you go to sleep at 10 or 11 you want to stop eating at 6 U or S and then um you don’t eat again until say in the beginning
(1:09:58) you’re just doing 12 hours and do 6: a.m. but then you do 8 a.m. then you do 9:00 a.m. um and you can even go back and forth so I say for women who have regular 28 day menstrual cycles your second half of your cycle from ovulation day 14 to day 28 so definitely that week before your period you’re just much more sensitive to stress um yeah I I can tell you I am so and intermittent fasting is a stress hormonal stress like we talked about it can be too much of a hormonal stress to some so during that week I really really
(1:10:35) cut down my fasting I even go down to 12 hours or very little um fasting at all okay that’s when you do the self-care you do the massages you do um the teas the bubble bats you know anything you can do to kind of calm yourself then the day you get your period as you start recovering your hormones day two three four you’re going to feel a renewed sense of energy and you’re going to be able to fast and work out more than you were that week prior and every woman knows it intuitively but we still don’t
(1:11:07) live our lives according to this so I tell people like we’re in a patriarchy yeah if you just adjust your um exercise your food and your fasting according to your natural hormonal rhythms you’re going to feel better and you’re going to feel more in shape um and uh you’re just gonna be healthier so oh lost there you are oh sorry I got good to work out before we break the fast yes I like um I I like a fasted workout because I feel that you’re more likely to get that metabolic switch and what effect do you feel
(1:11:55) fasting or what effect does fasting have on inflammation levels yes so when your body is better able to communicate to each other so say you are timing your fasting with your circadian rhythms you’re getting better sleep that communication between your gut bacteria because your gut bacteria also have a a circadian rhythm so the um and they don’t like to eat at night either you know during certain times so when you are strengthening that connection between your gut bacteria and your immune system that are constantly
(1:12:31) talking to each other you’re going to get less inflammation so let me tell you how inflammation happens the gut bacteria tells your immune system hey uh Jade is eating something really weird I don’t recognize it can you come and just check it out with me so the immune system s send some cells over to kind of police the situation the gut bacteria in the immune system look at that and they’re like that looks really foreign it’s like a chemical or some kind of product we don’t recognize um let’s get
(1:13:01) the troops out so they bring their troops and that is inflammation so inflammation happens because your body senses that there’s something either injured or foreign or abnormal there so inflammation is a good thing right because you wanted to sense if there’s a negative uh thing that you ate or um maybe there’s a cut or there’s a thing that needs attention right yeah but you don’t want it to happen when you’re just eating Cheetos or you know a piece of bread or whatever so that inflammation
(1:13:36) is happening all the time in our body and a little bit of inflammation is very normal and needed but this excess inflammation happens both because of our diets and also because that that communication is off between the gut bacteria and the immune system what do you I I want to know your thoughts on enemas and if it plays into any of how you would you know maybe ask your clients to keep healthy yeah yeah yeah you know here’s the thing um if you enemas as a regular thing is not a good thing because I think that if
(1:14:17) your body’s really working well and you’re doing all these things that we just talked about the cidan fasting uh dealing with the stress the mindfulness as the foods you’re not going to need that our body is really great at detoxing itself I mean we do our it’s amazing how much we are constantly detoxing you just need to strengthen that connection in there um but is it you know is it wrong once in a while to start say uh say you’re starting on this journey and you just want to start from
(1:14:47) a cleaner place um there is um there is some place uh for certain types of natural enemas but I say in general I don’t recommend them okay good to know um I mean there’s so much talking it’s it’s almost trendy right now to do coffee enemas and you know other things that we’re we’re talking so much about the microbiome and I know enemas can disturb the microbiome especially if done too regularly or with the wrong substances Solutions exactly exactly okay good to know we need to be detoxing
(1:15:19) naturally if if at all possible yeah yeah detox naturally is like sweating you know pooping um so if you want to detox naturally like go do a workout go to a sauna sweat it out drink tons of water get it all out of your system your let your own body detox itself our liver and our kidney and our blood are the best detoxers so I noticed this is this is Maybe random but and I don’t know if it’s correlated but I’m trying to figure it out if I sauna too much or too regularly which I can take a pretty long sauna and I feel
(1:15:52) okay but then I seem to get constip ation or if I run too much as I run a lot so if I run too many miles in a week’s time or whatever then I start to get constipated it seems is that just again the stress signaling that my body is sensitive to stress uh dehydration um magnesium you know electrolyte imbalance all of that can play into that for you so try you can try different things like you can try to um preh Hydrate with mag with all these electrolytes and see if you can tolerate a longer sauna or run yeah I take a ton
(1:16:29) of magnesium daily I feel I feel like I’m covering the bases I think I’m just sensitive and it’s also in the back half of my cycle so maybe I just need to track that more closely so that back half of our cycle is so key for exercising active women uh because that days 21 through 28 the last week before your period when you’re so sensitive to stress if you tweak your exercise and you tweak your self-care and um your food you’re going to notice much less PMS you’re going to be much more
(1:17:01) balanced so this is what I say is like if there was ever time to do self-care and massages um you know stress relieving activities is that time and maybe cut out some of the heavier longer workouts in lie of shorter more restorative workouts um and you’re going to notice your Cravings are better your PMS symptoms your pain all of it is better yes I’m G to have to Implement all of that yeah what about uh people it’s interesting because I do the coffee enemas to help with my period cramps that’s the only reason why I do them but
(1:17:36) um what about people with a sweet tooth especially after meals is there anything to keep in mind to still get in a little treat without messing up all the good fasting efforts that we’ve put in yeah um you know having a sweet tooth is it can be NE normal just like uh inflammation like inflammation can be normal in small amounts and it’s abnormal when it gets out of control so if you are someone who likes to have a half like a glass of wine or a handful of chocolate chips um just do it before you start your fast so I just say still
(1:18:12) give your body that break from food but your last snack or meal is going to be the start of your fast so um I have dark chocolate chips all the time I know you can’t do it right now but in general you had dark chocolate chips and then you started your fast that would be the beginning of your fast and then you just go count to hours from that time um and really once you start to change your diet and you start to add in um more fi more vegetables um and grow that microbi by taking out the toxins in your diet
(1:18:47) you’re going to notice that your sugar Cravings are just like half of what they used to be just off the bat and then you can work on it from there and you mentioned wine what what about wine and alcohol is that yeah so wine and alcohol there’s so many debates right uh there’s people coming out every day saying different things about alcohol the truth of the matter is small am of alcohol small to moderate amounts of alcohol it’s quite good for the body the longest living people in the world centenarians
(1:19:18) they drink wine um but the problem in our modern world in the US is abuse and um and um kind just like sugar just you know a little is good a lot is better you know and more you more is better and so what the Cancer Society has said is like don’t drink um if you drink drink very little because they think that well if we give people the leeway um to drink one drink a night say five drinks a week people are just going to drink 10 or 15 drinks a week which is not good so that’s why the the pendulum swung the
(1:19:53) other way but if you’re really asking me I like I would say if you’re able to control it just like sugar and just like you know any other substance if you’re able to control it and um in in reasonable amounts so I’m talking just three to five drinks a week for a woman um then it can be very beneficial to your health in some ways and oh sorry go but but if you have a dependency if you cannot I mean we know I mean call aages people’s lives um and if you cannot control it and that is just not
(1:20:33) something that you can um turn the volume down on then that’s not something for you yeah and what about uh when it comes to interment and fasting how does caffeine affect that yeah so there’s a lot of debate about what you should be having a black coffee or tea early in the morning if say you want to break your fast a little bit later in the day a lot of people can’t do a fasted workout without their coffee or you know whatever um so we do allow it but is it as clean as just a water fast probably
(1:21:05) not but it’s kind of like there’s level one two and three like level one would be coffee and tea without any uh milk or creamer and then there’s a level two which is like um coffee with a tiny Splash you know less than 40 calorie splash of milk or creamer and that’s kind of and then there’s the the another level which is hey I I don’t really want coffee or tea but I’m like starving to death it’s 900 pm at night and I still have to fast till tomorrow morning what should I do and I
(1:21:39) I usually tell them like have a half tablespoon of almond butter peanut butter something with fat and not a lot of protein or not a lot of sugar or actually no very low protein and um no sugar and um or a very small slice of avoc and just kind of see if you feel okay for after 30 minutes and if you a lot of times just that much and you’re able to push through till the next morning some people um they so that’s kind of like a level three where you’re still kind of getting similar more similar to the prolon effect of which
(1:22:11) you’re still getting some of the same metabolic effects with a little bit of food yeah my just to be honest with the listeners my husband intermittent fasts every day he drinks coffee uh black coffee that cold brew he makes every morning and pretty much until he eats his first meal I try to not be around him because he can be a lot more eggy I think it has a lot to do with the the caffeine on top of not eating eating is probably not you know a great mixture for relationships is all I’m saying no no it’s true because I think that um
(1:22:45) caffeine is very very you know caffeine alcohol without any food in your system can be very very potent and so you do want to be careful um and that’s why I like the idea of cirium fasting a little bit better because if you’re a busy person who starts working right away in the morning um you’re going to do better with circadian fasting which is you know eating your dinner super early and then being able to have an earlier breakfast so you don’t have to deal with that morning kind of crankiness yeah that
(1:23:13) makes sense so and I was goingon to bring us to keto because you kind of talked about the almond butter and late night you know starvation feelings which I experienced uh with when doing a keto diet before but before we do that I wanted to ask you when it comes to your own patients is there something that you recommend almost like on the majority of the time with them as far as how to adjust their Lifestyles and diets is there like a kind of set you know go-to lifestyle diet uh option that you give them well if you’re asking me for most
(1:23:47) people if you’re asking me the intermittent fasting diet um kind of General recommendation I would say that cir kitan fasting plus a 90% Whole Food plant-based diet is the way to go meaning that um you know everybody grows up differently we have traditional traditional foods that um like as a South Asian I have um traditional foods that are tons of dairy and um there I know people grew up eating burgers are like you know the bread and butter of how they grew up or whatever so I just think that as long as your 90% of your
(1:24:21) diet is really clean plant heavy and um healthy then you can kind of do what you want with that 10% and then if you add in circadian fasting on top of that um along with circadian sinking so circadian fasting is what we talked about the eating not eating three hours or more before bed and then going for 12 to 16 18 hours um and then circadian sinking is like getting morning sunlight getting some nature time and then getting some darkness before um bed at least 30 minutes or um meaning no blue lights for 30 minutes maybe one hour um before bed
(1:24:58) um those things can pretty much help any any person right off the bat yeah I love that especially early morning sunshine is so important yeah so so when it comes to the keto diet let’s just kind of cover the basics quickly here but what what is it and how does it work I know a lot of people have heard the word keto but probably don’t know exactly what keto and ketosis is all about yeah so ketosis is kind of like a longer version of that metabolic switch that I T talk aled about so when the body runs out of
(1:25:26) sugar to use it switches fat to to Fat it always will prefer sugar so as soon as you eat something with carbohydrate or sugar it will immediately switch back to using um the carbohydrate or sugar but when there’s none available it will uh use fat for fuel so fatty acids for fuel now um there are some benefits to this U but there’s also some negatives to this the biggest negative I think you’ll it sounds like you’ve tried at Mercedes the biggest negative is that it’s almost unsustainable almost
(1:26:02) everyone on keto goes in and out of keto because as soon as you eat that one thing with carbohydrate you’re out of it right so living a life on keto is almost impossible secondly the problem I have is that although metabolic switching is really good going back and forth always being in keto is really difficult to do with healthy Whole Foods right so a lot of people are eating tons of processed keto type foods um they’re eating processed red meats they’re eating cheeses they’re eating creamers they’re
(1:26:35) eating um these keto processed foods or whatever to keep themselves in keto because they can’t do that they can barely um eat a normal diet so those are the two big issues I have so can you do it long term in a healthy way probably if you really are committed to it as a um lifestyle but is it most likely something that you do temporarily yeah I think it’s more like some like I like the idea of metabolic switching where you go in and out um and you kind of give your body a little break kind of go into a mini keto every night and then um
(1:27:16) and then the fact that when I talk to you about the microbiome and the city and the fighters and the detectives and the policemen to imagine that you are not going to give them any of the foods that they eat those M those microbes for weeks or months at a time you can imagine what kind of damage it’s going to do to your gut yeah absolutely and because keto is not actually vegetable and fruit friendly which there’s so much good stuff in there I mean you can have some but it’s not enough I don’t think
(1:27:46) for me my experience desserts keto desserts full fat yeah and and I think the keto desserts are where um that is is a healthier version for us because it’s like you’re get getting the satisfaction of like say coconut milk or um but then you’re not and you’re not getting any of the crap so that’s why keto um seems really healthy in some ways but then if you think about the longevity issue of like eating no vegetables or fruits or berries antioxidants um for long periods of time it just is not a good sustainable diet
(1:28:21) yeah and from my own personal experience I I was actually working with a naturopath doctor uh who’s a hormone specialist and as I was going through that so he prescribes actually more of a like kind of Primal diet Primal kitchen diet I think is what his more prescription was but I was dabbling with keto my husband was doing it at the same time and I I was pretty hardcore about it and I noticed I could fall into keto into ketosis way quicker than my husband and much deeper and so I think my body has that you know more sensitive to these
(1:28:58) type of things so and I was blood testing like three times a day so for five weeks I was in ketosis every day for the most part which is a lot for my little body I think and at the end of those five weeks because I I consider myself kind of a guinea pig in this realm we talk about this obviously with our listeners so I’m gonna try it to see if it if it works or something Ben you know and I learn a lot every time I try something new so I was blood testing for my hormones with my doctor and my nutrient levels and I had tested just
(1:29:28) before I tried the keto diet and then at the end of the five weeks where i’ had been in kosis that entire time and when when I showed up in his office after he got the tests back he’s like whatever you’re doing stop it right now he was pretty pissed at me because my hormones had gone whacked out from keto because I’d just obviously done it too too deeply yeah I think I think that’s that you hit the nail on the head I think that’s a big problem with keto like um you know the the idea of using your fat
(1:29:58) for energy is like a great option should you be in that should you be eating like that in a constant manner probably not I I just I I mean I guess it’s possible for some people to be very careful really get their nutrients measure measure everything make sure they’re getting enough micronutrients but it’s really really difficult really difficult I couldn’t I mean with whatever knowledge I have on nutrition with doctors you know at my beck and call for this I still couldn’t get it right so I
(1:30:29) mean it’s it’s pretty difficult to do it as a sustained diet I think so% something to try though I’m never against anybody trying anything because everybody is different and you know trying it will only get you closer to knowing what’s right for you right so we have talked about hormones a ton but I just want to ask you what do you think the best ways are finding out where we’re at with our hormones as kind of one of the starting points because I think a lot of people listening um you know depending on where they’re at in
(1:30:59) their life and their age and whatever they’re going through uh just generally I think the majority of the population kind of doesn’t consider hormones at all like they just don’t think about that because it is a really intricate topic but so from your perspective what’s the best way we can even start looking into where we’re at with our hormones and knowing if they’re in healthy levels and how to adjust uh it’s a really difficult thing actually Mercedes so we in 2020 don’t have a very good way no matter what
(1:31:34) anyone tells you um we just don’t have a good way to measure our hormones in a accurate and precise way because there’s such a huge um wave up and down of normal range that unless you know what your levels AB normal are and you’re below that or above that which can be helpful um blood testing is not that great actually at looking at hormone imbalances um obviously you do that first so you make sure you don’t have anything egregious right um and like you said you know there’s going to be if there’s wide
(1:32:16) swings in your levels you’ll be able to see it but when we’re talking about this subtle hormone balance for energy for brain fog for digestion that is something that may not be detectable at all on um a standard blood test right so right now the way it stands it’s it’s a symptom um uh diagnosis like it’s a balancing of your symptoms you’ll know women I tell people okay the best barometers of your Hormone Health are your monthly Cycles are they regular are they even are is your PMS Baseline your
(1:32:57) sleep sleep and hormones are intimately connected so if your sleep is good and regulated your hormones are probably well balanced um number three is Cravings um cravings and hunger so this whole thing about when you you knew your hormones were off when you were super hungry craving all this food or whatever and then um fourth thing is mind right like uh anxious stressed um uh Moody cranky like mood is a huge marker of hormones so if you’re like wow the last you know four to eight weeks since I’ve started this plan I’m just much more
(1:33:36) Moody and my sleep is Disturbed and I’m getting more cranky and my cycle was off that’s all the signs that your hormones are imbalance at this point and when that all improves the Sleep mood energy um and cravings that’s when you know you’re on the right track with your home I think that’s much more sensitive and specific than any blood test will ever be so if I I feel like I get the the depressed brain that you talked about I wake up multiple times a night um I’m very tired um but I take really good
(1:34:12) care of myself and there’s nothing that’s really changed in the last couple months besides what’s going on in the planet um so what how would I get better sleep or how would I fix my hormones if I there’s not been a notice ible like oh that’s what caused this so I’ll take that out so you know we’re always going through changes in our lifestyle I mean our life because um as women we age um our hormones are changing every year uh we are very sensitive to the external world so just like you said maybe it’s
(1:34:42) just literally the things that are happening outside of our bodies outside of our homes in the in the world today that you’re internalizing um so it could be and that’s the biggest problem with women right when get as we get older the same tactics um that used to work for us stop working because our hormones are constantly changing as we age and are super sensitive to external stressors so for you Jade I would say hey let’s examine the different things that it could be for you it could be the external World whatever we’re going
(1:35:15) through right now as as a society it could be um something that’s happening in your life um that you may be thinking oh I’m fine with it you know I’m dealing with it but it’s kind of those deep red rooted emotional issues that show up at night and show up so I I’ll say to myself like I’m not worried about this it’s not a big deal like something happens in my office and then in the middle of the night is when it shows up and it um and it constantly keeps showing up until I deal with it okay so
(1:35:47) that’s that’s a sign to you that I’m not saying that there is something like that I’m just saying that that’s one of the variables you have to put in there that what’s happening emotionally what’s happening in the external world and then like you said examine your diet examine your sleep just do it’s like all that hard work and if you’re really like okay I need to like you’re doing this prolon reset that’s kind of like a nice way to say Let’s us start from scratch and get
(1:36:12) rid of all of the um other things and then um go from there but for I find for a lot of women once they do that mind work and then the diet change um you’re able to kind of pinpoint some of these issues okay and since sleep is so linked to hormones what are your top tips for better sleep okay so I had when my hormones were imbalance I had a really hard time sleeping that was like one of the big things like I know when I’m going to be in menopause like that’s going to be a big issue for me because I
(1:36:47) know every time every month a few days before my period and anytime I’m stressed anything that changes with my hormones my sleep automatically is Disturbed so here’s my best tips before bed at least 30 if not 60 if not 90 minutes turn off all the blue lights that doesn’t mean wear the blue light glasses and still text on your phone that doesn’t mean like you know uh watch TV from afar or whatever it is just you have to turn it off so it might be for me it took like putting my nighttime routine as the time that I’m going to do
(1:37:20) my skin care that I’m going to get ready for the next day I’m going to put out my clothes like force myself to spend 30 minutes just like away from all my devices okay that is going to do magic not only for the blue light issue but also to kind of uh train your brain that this is wind down time so you might do skincare you might get ready for the next morning you might do your hair you know you might shower you might do bath baths can be really really relaxing um for your body and then you want to make
(1:37:48) the room really cold um so if you have probably heard from sleep hygiene specialist but sleep hygiene is so important so that means that our bodies uh the way we fall asleep is that our temperature drops slightly and then we go into as sleep so your temperature is not going to drop if you’re sleeping in a super sweltering room but and that the external environment has to be quite cold um to get there um and so you want to make sure the room is very cold9 or yeah 68 I think is the ideal so and you know you can you can play with
(1:38:25) it for yourself but the colder the better for because if you think about it inducing sleep is that is that temperature drop um and then you want to uh black out the room so um a lot of people are used to sleeping with ambient light ambient noise um you need to make it pitch black my boyfriend needs a box fan I feel like I’m next to a refrigerator yeah exactly so you can I mean ambient White Noise sometimes it’s soothing for people sometimes it’s not so you can wear earplug so I was always very sensitive to the external
(1:39:00) environment and then I realized like oh wait but I could wear earplugs and I could wear a face mask um to block out that light and the noise because my husband is a night owl and he never had trouble sleeping like he would always be like what’s your problem like it’s a little light you know like I would be the one with like try all the curtain yeah it’s totally so um get yourself some nice well-fitting face mask um while you’re fixing your sleep and you know you don’t always have to use it but
(1:39:27) when you’re really trying to get everything right you want to do everything the perfect way get the earplugs um that are moldable uh they’re like I think they’re not the foam ones but the moldable ones um so that they can actually give you some seal and then um and basically you want to really create an environment in your in your nighttime that’s very also like our brains are very sensitive to um to excitement so at night don’t read your email like an hour before bed or two hours before bed like I know for me if I
(1:40:09) get a concerning email or a complaint or someone tells me something that’s negative or or even exciting I can’t sleep so you want to kind of Disconnect no phone calls with your family no or whoever friends I think to don’t watch the news right now right before bed don’t watch the news don’t don’t excite your emotions right before bed you know we all know that especially if you’re sensitive sleeper that having that excitable negative or positive conversations um before bed is death’s
(1:40:44) nail to your sleep um and so those are kind of like the Sleep hygiene tools and I honestly was like Jade what you were saying I was like a sleep Diva for I think here yeah like a whole year maybe or more um until I could figure out how to fix this problem and then once I did I was able to be a little more relaxed about it you know then you can kind of find your groove um and be but I still I mean when I need a good night’s sleep I’m still doing all of those things on that checklist like every single one of those because I know
(1:41:17) that that’s what I need for that best night of sleep so I that’s what I resort to when things are going off off the track again yeah I love that that’s that definitely helps also my husband leaves the room if he’s not he has a hard time sleeping more than I do he’ll get up and go downstairs play with the cats or do something for a little bit to kind of reset before he comes back into the bedroom and then tries to fall asleep again and it seems to really help him that’s nice too yeah so there’s a few
(1:41:46) short questions I like to ask everyone who comes on the show so first off if you could hug your younger self right now what would you say I would say take your time uh don’t be in a rush and I think because you know as we’re all When We’re Young we’re always in a rush to get to the destination to F figure it out um I think for me slowing down and um taking some deep breaths and knowing that it’s all going to work out fine um is something that I wish I had told myself more when I was younger yeah I need to
(1:42:19) hear that now I need it now yeah yeah exactly if you could have the whole world read one book which would it be oh wow um the whole world read one book um you know recently I read a really short book uh by Jen Sinclair is that you are a badass or you are a badass um and it was such a short read and it was so um easy and inspirational and uh like uplifting that I was like I feel like everyone should just read this really quick feel good about themselves because I think that we hear so much negativity in our in our lives about ourselves and
(1:43:01) it’s like a little pep talk yeah I like that okay if you could whisper one phrase to everyone on the planet what would it be be kind be kind to yourself be kind to others like we said earlier in the podcast 90 seconds you have no control over your emotions but after that you can say to yourself I’m only going to think good thoughts I’m only going to think good thoughts about myself about others about my life and you can change the trajectory of your your whole entire life based on those thoughts of kindness
(1:43:36) to yourself yeah beautiful thank you if uh before we let you go where can people find you online oh yeah so um I’m at fasting MD on Instagram I’m at Amy MDW wellness.com on the inter internet perfect yeah we love following your page yeah thank you so much for coming on and sharing so much knowledge in such short time I don’t even know how we fit all that in I’m I’m fairly impressed with all three of us here like a giant I was like holding back so much I was like do go go down that rabbit hole
(1:44:12) Mercedes but thank you so much for sharing your wisdom with us and our listeners and we are big fans of yours so we will definitely apply what we learned here today to our own lives and I hope our listeners do the same so we can all rise together thank you awesome this is so fun thank you guys for having me yeah I will talk to you soon okay take care bye bye okay why are we always so awkward at the end I was like you know what there might be a way for me to just end the call on my side I should figure that out so it’s
(1:44:55) not super awkward especially when it’s on their phone and they’re [Laughter] like oh God they also seems like they’re not sure if they’re actually supposed to hang up or not I know [Laughter] that is this live I gotta go I’m trying to see if one time we were at the fights and a piece of confetti fell from the floor randomly but it was like no confetti had fallen all night and it was like late at night and all in a piece of confetti fell and landed on you and this is like eight years ago I still think about it sometimes you go oh
(1:45:38) what I just woke up likeing you were the confetti they got here late to the party like sometimes when something randomly Falls I I hear you say h what I just woke up I don’t remember that but I love that you remember the most obscure things and relate them somehow to life in ways that I could never which is why I love you um okay so I don’t see a way that I can like end a call for someone else unfortunately so we just have to suffer the awkwardness I suppose okay so John for this we are going to add a
(1:46:15) magic trick but it’s gonna be later because Jade is on her fast as she mentioned in today’s show uh and we’re gonna come back yeah we’re gonna come back and and add that later on so we’ll just act like she just got off that was a lot of info but I felt I felt more in control of my life I felt like I was given the control like I was able to giv a lot of credit to this episode Jade well I no I just felt like like oh I don’t have control of my sleep it’s just out of my hands I’m just gonna this is just how it is
(1:46:52) right now I see I felt like she um gave some hope yeah I felt like her information made me feel like oh okay this is something that I have control over I just have to more determined like there’s things to do to try there’s always something I’ve noticed is when I feel overwhelmed I feel like oh just give up you know on this whatever the thing is it’s feeling overwhelming or out of my control there’s it’s just I need it like I literally need rest I need need to sleep so that I can remember that there
(1:47:20) is always something else to be done like there’s always another option another angle another way to look at it literally just changing the perspective somehow which is way harder than it sounds um but there’s always something to be done which means there’s always hope which I really helps me feel in control to some degree of stuff to be done what’s your magic trick uh so my magic trick is very simple it’s to get an app that helps you track your food intake so obviously goes along with this
(1:47:51) this uh podcast episode Quest a bit so help you track your food intake along with the time of day that you’re eating and that also tracks the nutrient levels of the food that you’re consuming as well as your physical activity so this is going to help you get really clear on where you’re at with your diet and your lifestyle which will give you the tools you need to know where you want to go with it plus it’ll take a lot of the guess work off your plate so to speak so that you know what does and doesn’t work
(1:48:17) for your body when it comes to intermittent fasting or certain types of food and specific physical activities as you could tell during this episode those are all things that I’m still trying to navigate for myself years down the line and so I recently got myself an app called My Fitness Pal which by the way we are not sponsored by or anything like that but it’s I I actually am using it currently and I like it a lot um it does all the above and more so there’s a lot of I’m sure other options for apps out
(1:48:47) there which whatever calls to use um so that you can start implementing you know how to make your yourself a science and get some more control like we’re talking about and one other thing I I note is that if you’re G to get serious about logging your food and calorie intake it may seem tedious at first trying to find all the different items that you eat on the app system or typing them in but it only takes a few days for it to memorize the meals you make most so it gets way easier even after just a couple days of
(1:49:15) inputting your food um as you go on I’m glad you said that yeah it’s a little overwhelming at first but honestly I was into it until you said that then I was like oh it remembers okay yeah it remembers all of it so you can be like ah same breakfast as yesterday yeah if you eat the same thing every day it gets really easy well my magic trick is uh the prolong mimicking fast that I’ve been doing for five days on [Laughter] going okay so anyhow um I do I do uh what should I say to end it so that you can respond
(1:49:54) [Music] um yeah so it wasn’t as hard as I thought it was going to be and uh you know you don’t really know until you try it if it works for you but um yeah yes I have not gotten brave enough to try fasting of any degree I don’t know I feel like with the the way I responded to keto and the way I responded to intermittent fasting I feel like my body’s going to be like [ __ ] we already been telling you not to mess with this stuff but I do want to kind of find something that really speaks to me and
(1:50:27) and makes sense to me and we’re gonna have on Alysa VII who’s like one of the hormone gurus that you know you know how much uh I look up to her as a mentor in that realm so maybe I can ask her what would be the best fasting technique for someone that’s so sensitive when it comes to my my hormones yeah and figure that out so we will have another magic trick once we figure that out but I love it all right magic mobbers thank you so much for tuning in taking this journey with us if this episode held some magic
(1:50:56) for you please share it with your friends and family this would mean so much to us and don’t forget to join us on our Instagram page at thememagic hour and let us know what your favorite episodes have been so far we appreciate all of your feedback and want to know what’s lighting you up yes and we release a new episode every Monday so you can catch us again next week or go listen to some of our past episodes in our podcast library now we’ll meet you there until then be light ligh