Participants:
Series Code: MH
Program Code: MH230012S
|
00:01 I would not feel safe living in a home with damaged walls.
00:05 Trust me, I leave those kinds of repairs to my husband. 00:07 But if I had to, I'd learn real quick, how to patch it up. 00:11 I'm Rise, you host through these programs. 00:12 And in our last episode we learned that our gut wall 00:16 can become damaged. 00:17 And I hope that today you're motivated 00:19 to learn how to repair it. 00:36 Welcome back to Made for Health. 00:38 Today is part two of a very important topic. 00:41 In our last episode, we learned that the gut has a border, 00:45 and that it's composed of different checkpoints 00:47 which includes the community of bacteria that live 00:50 in our gut, a mucus layer, and an intestinal wall composed 00:54 of individual cells that, like bricks, 00:57 are tightly joined together. 00:59 We learned that 70% of our immune system 01:01 is stationed here, and it too functions 01:05 as part of the border patrol. 01:07 This wall is simply not there to keep everything out. 01:11 No, it's a place of interaction and communication 01:14 between the immune system and the nervous system, 01:17 and what's going on in the gut. 01:20 What's taking place here has system-wide effects. 01:23 And when we don't have a strong border, 01:25 we develop leaky gut which can promote different 01:28 chronic disease conditions. 01:30 Inflammation and food sensitivities. 01:33 Well, today we're going to focus on what we can do 01:36 to secure the border. 01:38 It begins with cleaning up our diet. 01:41 That's the key. 01:42 We need to avoid the obvious things 01:46 that we understand tend to promote leaky gut. 01:49 So that's why I immediately tell my patients to avoid 01:53 things like dairy products which are the most common 01:57 cause of that inflammation. 01:59 But in that process, clean up your diet. 02:02 Which we need to do for other reasons anyway. 02:05 And when we start getting in plenty of the key nutrients 02:10 from green leafy vegetables, and colorful vegetables, 02:15 and fruits, and so forth, we're actually getting molecules, 02:21 phytochemicals into our body 02:23 that change the way the genes work. 02:27 In fact, what's interesting about colorful foods, 02:30 the very pigments of fruits and vegetables, 02:35 the colors themselves, are epigenetically active. 02:41 Meaning that they will literally change the way 02:43 our genes work for good. 02:46 Now, if we use other colors in our diet, 02:49 like colors from Skittles and Fruit Loops, 02:52 and you know, all these wonderful colors that are 02:54 artificial, we're actually turning on 02:57 the disease-causing genes and turning off 03:01 the genes that promote healing. 03:02 And the immune system is built to go in and repair, 03:06 but it's just this, you know, because it's pro-inflammatory 03:09 because of the food you are eating, you have this 03:11 chronic low burn and it's not able to ever resolve 03:17 and fix the problem. 03:18 So you just have to remove the inflammatory 03:23 triggers that are continuing to keep that inflammation running. 03:26 As soon as you can break that cycle, then it allows 03:29 everything to return back to normal. 03:31 When digestion is not optimal, when there's some dysfunction 03:35 in the process of digestion, that leads to inflammation. 03:40 It could be unhealthy food being consumed, 03:43 it could be consuming alcoholic beverages, 03:47 it could be consuming sugary products. 03:50 That leads to an inflammatory process that then actually 03:54 opens up the border. 03:56 Literally, it opens up, and we refer to it as 04:00 increased intestinal permeability. 04:03 It's oftentimes referred to leaky gut syndrome. 04:07 If I were to ask you if I could buy you a drink, 04:10 a drink that is toxic to your liver and brain, 04:13 raises estrogen levels and decreases testosterone in men, 04:17 that it would relax you temporarily, but gives you anxiety 04:21 in the long run, it will thin the The neocortex layer of your brain, 04:25 and we're talking your gray matter where higher order 04:28 brain functions occur, will hurt the quality of your sleep, 04:31 increase your risk of cancer, breast cancer, colon cancer, 04:35 disrupt your gut microbiota and promote leaky gut, 04:39 you want some? 04:40 That's alcohol. 04:43 Yet you hear all the time. how a glass of red wine 04:45 is good for the heart. 04:47 But what about the gut? 04:49 The typical chronic pattern of an evening drink 04:51 or weekend drinks is enough to negatively disrupt the 04:54 community of microbes that live inside the gut. 04:58 Alcohol kills all kinds of germs, including our good guys. 05:02 And it tears down our borders, promoting leaky gut, 05:06 and leaky blood-brain barrier to. 05:09 Other things that can cause significant damage 05:12 to the intestinal border are toxins of any kind. 05:17 Whether they are environmental toxins from glyphosate, 05:20 from herbicides or pesticides, or other industrial toxins 05:25 that are just in our water. 05:27 That's why I always recommend that is when we consume water 05:30 for cooking or drinking, that it be filtered 05:33 through a good filtration system to limit the exposure to toxins. 05:38 Because toxins are everywhere. 05:39 And these toxins will damage the intestinal border 05:44 and create an inflammatory process, and inflammation 05:48 we think of as swelling, it increases that permeability 05:53 of other things into the bloodstream, 05:56 including those very toxins. 05:58 And more and more of us are aware that we are 06:02 genetically susceptible to those toxins. 06:04 And so that's why I'm a big advocate of helping my patients 06:09 learn what their genetic susceptibilities are 06:12 through genetic testing, which is actually very inexpensive 06:17 through 23andMe.com. 06:19 And you can then use other websites like MTHFRsupport.com 06:26 to upload all the raw data files of your genes 06:30 into that, and you get a 50-page document 06:32 that talks about categories of gene problems. 06:37 And then you need to talk with somebody that knows how to 06:39 interpret genetics into a clinical practice setting. 06:43 The triggers for leaky gut are chronic conditions 06:48 such as obesity and type 2 diabetes. 06:50 But also the high fat western diet, 06:54 which may contribute to this condition within a 06:57 short period of time, within only a few days. 07:01 The lipopolysaccharide concentrations will increase 07:06 in the bloodstream within only a few days on a western diet. 07:11 Okay, so remember, we talked about lipopolysaccharides 07:15 or LPS in a previous episode. 07:17 We learned that it's an endotoxin, and toxin that 07:20 comes from within. 07:22 It's actually a fragment of bacteria that can promote 07:25 leaky gut, seeps through the broken wall in increased amounts 07:29 and end up in your blood. 07:31 Researchers have observed a direct association of LPS 07:35 with elevated cholesterol levels. 07:37 I mean, you can take a statin to reduce your cholesterol, 07:39 but it won't heal your gut or your gums to reduce LPS 07:43 in the blood. 07:44 LPS is also associated with hypertension, 07:47 insulin resistance, type 2 diabetes, 07:50 and it's been found to promote 07:51 hardening of the arteries as well. 07:53 And did you catch that it took only a few days of "SADness," 07:57 or a Standard American Dietness, for LPS to increase? 08:02 No bueno. 08:03 The good news is that this is reversible. 08:06 If we stop consuming the high fatty diet and we transition 08:12 to a plant-based diet, which is not only low in fat, 08:16 but also the proportion of the good fats are much better, 08:21 and also it's rich in fiber and antioxidants. 08:26 It will help secure the border is much better. 08:29 And so that's why we want to choose widely from what nature 08:33 has provided for us from the green leafies and the colorful 08:36 fruits and vegetables, and then whole grains, and so forth. 08:40 Those foods provide the basis for healing 08:44 of the gut ultimately. 08:47 You may be asking what he means by green leafies. 08:50 Or you may be wondering how to eat them. 08:53 Green leafies are the most under-consumed food 08:56 in all age groups. 08:58 Most of us need to be super intentional in order to get 09:01 them inside of us. 09:02 You can eat them raw, cooked, or you can try them in 09:06 liquid form, which is one of my favorites. 09:08 There's also powdered greens. 09:09 Any way you can get them in you will promote healing. 09:13 One of my favorite ways to drink them is by getting power greens, 09:17 frozen mango, lime juice, ginger, dates. 09:22 Did I forget anything? Water. 09:24 You blend that up. It's so delicious, trust me. 09:30 And then in some cases I have my patients take some 09:34 glutamine powder, an amino acid glutamine, 09:38 that becomes the main element to heal the inner lining cells of 09:44 the digestive tract so that the border wall can be optimized. 09:49 So that the border of the intestines to the blood 09:52 can be working properly. 09:54 So that the right things get in, and toxins and foods that are 09:58 not properly digested don't get into the bloodstream. 10:02 Aloe Vera is incredibly good for shutting down 10:05 inflammation in the bowel. 10:06 So we use a lot of aloe vera. 10:10 You will find that certain probiotics are better 10:13 than others depending on a person's microbiome. 10:16 Glutamine, aloe vera; great suggestions. 10:19 But they're not magic bullets. 10:21 But they can definitely be a part of a holistic strategy 10:25 to build up the border. 10:27 And that's the whole point of our lifestyle 10:30 pain management approach. 10:32 So we try to minimize the use of opioids 10:37 as much as we possibly can. 10:38 I mean, obviously, it all boils down to quality of life. 10:42 And a lot of these people suffer from severe chronic pain. 10:47 And opioids have their place. 10:48 I don't want to give you the impression that opioids 10:51 do not have their place. 10:52 They definitely have their place. 10:54 But you want to try to maximize functionality 10:57 and minimize side effects as much as possible. 11:00 So number one, we try to treat the pain using the lowest 11:05 dose of opioids possible so as to cause the least amount of 11:09 impact on the gut. 11:12 But after that, these people who have to remain 11:16 on these medications, we try to minimize 11:19 the impact by focusing on their lifestyle. 11:22 Like a good bowel program, making sure they get 11:25 plenty of fluid, plenty of hydration, 11:29 and minimizing their depression and anxiety 11:32 which can, of course affect the gut. 11:36 And just helping them to eat a healthy diet. 11:40 You know, once again, a whole foods plant-based diet 11:44 is the very best diet for these patients. 11:46 And by intentionally including foods that are anti-inflammatory 11:51 and avoiding foods that are pro-inflammatory 11:54 that could possibly worsen the leaky gut 11:56 we can actually help the overall picture. 11:59 I know it's a process. 12:00 And I think if you talk to certain practitioners 12:04 they would probably tell you to give yourself 3 to 6 months 12:07 to kind of rebuild. 12:09 What you need to do is you need to take away the insults, 12:12 you need to provide the nourishment and the 12:15 reduction of stress and all these things 12:17 that allow it to heal. 12:18 And then at that point, there might be some foods 12:21 and some different things that you were having trouble handling 12:24 when you had the leaky gut that now you can reintroduce 12:27 and you can tolerate after 3 to 6 months of healing. 12:30 Once you're healed, then your body can handle those things 12:33 and you don't have those broken bridges. 12:36 And you're not presenting abnormal things 12:37 to your immune system, and so now you can tolerate 12:40 foods that maybe before you weren't able to tolerate. 12:42 So there's a big difference between food allergies 12:45 and food sensitivities. 12:46 So the food sensitivities really is about the leaky gut. 12:50 And you're getting sensitive to certain foods, the immune system 12:53 is seeing and kind of responding to, and it's a different kind of 12:56 a response than you would like a full on allergy, true allergy, 13:01 that can be life-threatening. 13:03 So people have a ton of food sensitivities that can be healed 13:07 through removing the insults to the gut, 13:09 allowing it a time to repair, and reintroducing some of those 13:13 foods that normally you wouldn't be able to tolerate, 13:15 but now you can because you've healed. 13:18 Eventually the patient will clear up. 13:22 It's an incredible thing. 13:24 Because suddenly they feel like they're dying. 13:27 And once they get that gut back, their energy is back, 13:30 their mentation is back, everything. 13:32 You know, the difference is huge. 13:36 Interesting that he said mentation comes back. 13:38 He's talking about mental activity, 13:40 brains, our smarts, making a comeback. 13:43 That's because the gut and the brain have a 13:45 very intimate relationship. 13:47 As an example, did you know that research has demonstrated 13:50 The connection between leaky gut and leaky blood-brain barrier? 13:55 So the gut-brain barrier and the blood-brain barrier 13:57 They are similar because it consists of tight junctions between 14:01 cells that does not allow the seepage of material from 14:05 one aspect of the gut into the circulation. 14:08 And the same goes in the brain. 14:10 I'll start with the blood-brain barrier. 14:12 The blood-brain barrier is essentially what hermetically 14:15 seals our brain from outside factors. 14:19 It is so picky. 14:22 It only allows very, very select substances to go through. 14:26 And I think that's a very important concept 14:28 for people to understand at home. 14:30 Because, you know, we have all this information about 14:34 vitamin concoctions, and different kinds of fads, 14:38 and nutraceuticals, and nootropics that are being 14:42 introduced, saying this is actually good 14:44 and it will go into the brain, and so on and so forth. 14:46 It's really important to understand that the brain 14:48 doesn't really allow a lot of things to pass through 14:51 that tight junction. 14:53 And specifically when it comes to fat, you know, 14:56 they say that because the brain is made out of fat, 14:59 we need to eat a lot of fat because it's important for it. 15:02 No, saturated fat doesn't even pass 15:04 through the blood-brain barrier. 15:06 All it does is it damage to the blood vessels 15:08 and the capillaries which are so sensitive. 15:12 So a healthy blood-brain barrier is one that is selective 15:17 and it's very, very intact. 15:18 Once that gets damaged over time with inflammation, 15:22 with oxidation, with lipid and glucose dysregulation 15:25 that Dean was talking about earlier, it becomes porous 15:28 and you see the deposition of heavy metals, 15:31 of bacteria, of viruses, of parasites into the brain. 15:35 And that is a serious condition that needs very quick treatment. 15:40 The same applies for the gut as well. 15:42 If the gut is exposed to noxious agents, whether there are, 15:46 you know, parasites or bacteria that are not 15:51 from the gut, that they do not belong in our microbiome 15:55 and they're introduced in some way, they get damaged. 15:58 And the most important thing that causes damage is food. 16:02 Processed foods and unhealthy foods. 16:04 Foods that are very high in saturated fats, 16:07 and salt and sugar, they tend to damage the gut barrier. 16:12 And so you see seepage of unwanted products into the 16:16 circulation, which in turn affects the rest of our systems. 16:20 Now the gut is external to our body, right? 16:24 The intestine is external. 16:25 When that seepage happens, when that leakage happens, 16:28 things go inside the body where they don't belong. 16:31 And they go in the body on a chronic basis. 16:35 Which means that the body has to react to it on a chronic basis. 16:38 So, imagine that inflammation that we were talking about 16:40 being bad, imagine that weeks, months, years, 16:45 that's significant damage over time. 16:48 Not just the leakage itself, but the body's response 16:51 to that leakage over time is incredibly destructive. 16:54 And it started because we put certain things in our body 16:57 that damages the blood-brain barrier, 17:01 sorry, the gut microbiome and the connections, 17:04 the tight junctions that separate the external 17:06 from the internal. 17:08 It's so critical for us to know that can happen. 17:12 And as Ayesha beautifully put it, to know that we have 17:15 the capacity to actually reverse that and heal it. 17:20 Yes, that is so critical. 17:23 Have you experienced it? 17:25 The capacity to actually reverse and heal. 17:28 That's redemption, restoration, renewal at a cellular level. 17:32 I'm a believer in it. 17:34 I have a lot of admiration for the Sherzais. 17:36 Both neuroscientists who understand the interconnectivity 17:41 of the brain and body, and how gut health and nutrition 17:44 have a major impact on brain health. 17:48 When it comes to nutrition and brain health, 17:51 there's really no shortage of evidence that a diet that 17:56 is either plant exclusive, plant-based, or at least 18:02 plant predominate is the best diet for the brain. 18:06 We've had studies from different universities 18:09 in different countries on dietary patterns, 18:12 and there is such beautiful data available that show, 18:17 and they've done an amazing job of looking at 18:20 large populations eating a particular kind of diet, 18:23 and followed them over many, many years. 18:25 So it's not just a short period of time when people start eating 18:28 greens and blueberries, and then testing them right after. 18:30 No, we have plenty of data, long-term perspective 18:34 studies have shown that when people add more fruits, vegetables, 18:38 whole grains, nuts, and seeds, beans, and legumes, 18:42 and get rid of saturated fats which is the type of fat that is 18:46 associated with inflammation, get rid of sugary beverages, 18:49 get rid of processed and refined carbohydrates 18:53 in the form of white bread, white rice, white pasta, 18:55 or anything that is refined, and obviously junk food, 18:59 that they have the least risk for Alzheimer's disease, 19:03 other dementias, stroke, cardiovascular disease, 19:07 cancer, diabetes, high cholesterol, 19:10 high blood pressure, so many other vascular risk factors 19:13 that are related to the outcome of these diseases. 19:16 So it's very clear. 19:18 And diet versus diet is just a variation of the same theme. 19:23 Eat more plants. 19:25 And so, we want to be honest with our patients 19:28 and with our communities, and we say, 19:30 "Yes, you are in your journey. We are with you. 19:34 We see you, we see your impediments and limitations, 19:37 and we're all on a journey towards that optimal. 19:40 But the optimal is a whole food plant-based diet." 19:43 There are studies. 19:44 So let's go over some of those amazing studies. 19:46 One of those is here in the Adventist Health study 19:49 where repeatedly we've seen that people who 19:51 are more plant predominant, be it vegetarian or vegan, 19:55 they live longer, they have much lower risk of diabetes, 20:01 much lower risk of cancer, much lower risk of heart disease. 20:05 And we actually saw risk of dementia. 20:08 We did an abstract that showed that people who are 20:13 plant predominant were significantly lower 20:16 risk of cognitive decline. 20:18 What do we mean by a whole food plant based diet? 20:21 Well, a plant-based diet does not have to fall into the 20:24 category of vegetarian, or vegan, or keto. 20:28 It's one in which the majority of food you eat comes from 20:31 whole foods, not processed, not refined. 20:34 We're talking about a diet that is centered around vegetables, 20:37 and fruits, beans, whole grains, nuts, and seeds. 20:42 We hear a lot about how, since the brain is largely fat, 20:45 we need to eat a lot of fat. 20:47 And this is Dr. Dean Sherzai' s response to that topic. 20:51 No, the brain doesn't need fat. 20:52 The only type of fat it needs is omega-3, 20:56 which you can get from food. 20:57 Chia, flaxseed, walnuts. 20:59 So that's why lipid regulation is so critical. 21:03 So we just did two studies, two big reviews, 21:07 which is about to be published. 21:09 Omega-3 on the developing brain. 21:12 The only fat your brain needs is omega-3s. 21:15 And omega-3 on the aging brain. 21:17 And in both the pattern appears to show 21:19 that we need more omega-3s. 21:21 Now, how do you get omega-3? 21:23 You can get it in pill form. And we're okay with that. 21:24 If people are worried, get it in a pill form. 21:27 We prefer omega from algae base, but nonetheless. 21:33 But there are a lot of foods. 21:34 By the way, fish has been shown to be beneficial. 21:38 We don't eat fish for multiple reasons. 21:40 One of them is that we worry that there are toxins in fish 21:43 because they are consumers, they're concentrators, 21:46 that we're not measuring. 21:47 And we worry about that, yes. 21:49 Besides the mercury and lead. 21:52 But the other problem is that we are also not getting enough 21:57 omega-3 period. 21:58 The other place you can get omega-3 at incredible amounts 22:03 and in a clean way is plants; chia, flaxseed, walnuts. 22:09 Hemp seeds, yeah. 22:11 But you get it in ALA form, which is the simplest version. 22:16 The body has to transform ALA to EPA and DHA. 22:20 They say that it's not efficient. 22:24 There's no such thing as efficient. 22:25 It does it as much as it needs to, which is 5 to 10%. 22:28 Around that. 22:30 And if you have two tablespoons, or even one to two tablespoons 22:34 a day, that's more than enough. 22:36 The one thing you have to be aware of is that pathway of 22:39 conversion of ALA to EPA to DHA involves an enzyme 22:44 which also is involved in omega-6 pathway. 22:48 If you have a lot of omega-6, which is in fats and foods 22:51 that are processed, and in meats, then you're going to 22:54 interfere with that transfer. 22:56 Therefore, you have to be extra aware of what you're eating. 22:59 The other thing is if you are drinking alcohol, 23:01 the liver is going to be affected, it will be affected. 23:03 But if you're not drinking a lot of alcohol, 23:05 and you're not eating processed foods, 23:07 you have plenty of omega-3, DHA, EPA 23:11 because the body has no problem converting that for yourself 23:15 in a healthy, clean way. 23:17 I really want to discuss this topic more with you, 23:20 but I think we're going to have to save it for another program 23:22 when we have more time. 23:24 But basically, our over consumption of certain 23:26 kinds of fats found in vegetable oils, chicken, 23:29 dairy can hinder our ability to get the most 23:32 out of omega-3-rich foods. 23:34 So the practical takeaway would be to reduce omega-6-rich foods 23:38 and increase the omega-3s. 23:41 I know it may seem like we are a little off the topic of 23:44 securing the border in the gut and brain, 23:47 but not by much. 23:48 It is an amazing cascade of events that what we eat 23:52 affects the microbiome, which in turn influences 23:55 and impacts the blood-brain barrier, which is supposed to 23:58 protect us from some of those unwanted elements that are 24:01 seeping through and igniting our immune system, 24:03 turning on the inflammatory response, 24:05 which can become chronic. 24:07 And then we get a whole host of conditions 24:09 that may seem unrelated. 24:11 We have this very myopic approach to Alzheimer's disease. 24:17 I'm going to stick to Alzheimer's disease because 24:19 you know, that's a really good example, 24:22 but this concept is applicable to so many other 24:24 conditions in the body as well. 24:26 To the best of our knowledge today, Alzheimer's is not just 24:30 one disease, it's not one disease process. 24:33 It can happen because of so many different processes that are 24:36 going on in the brain. 24:37 And we're still in the process of discovering these processes. 24:41 And one of the reasons why we are so behind, 24:45 as far as treatment research is concerned 24:48 for this devastating disease, is because for decades and 24:51 decades, you know, scientists, bless their hearts, 24:55 they started focusing on one protein, one molecule approach, 25:00 and you would have all the scientists trying to throw 25:04 something at that molecule. 25:06 Amyloid beta protein was one that was studied for decades, 25:10 and then they found tau proteins and tauopathies, 25:12 things of that nature, but nobody really 25:15 stood back to look at the bigger picture. 25:18 So amyloid protein is the downstream effect. 25:22 It is an end product of so many things that happen ahead of it. 25:27 And we haven't really been able to look at the bigger picture. 25:31 Now we understand that it's not that simple. 25:34 It's quite complicated. 25:36 People can come to Alzheimer's disease from inflammatory 25:39 processes in the body. 25:41 They can come to it because of oxidative stress; 25:44 whether it's food, lack of exercise, 25:46 or other factors in their life. 25:48 It can come to it because of vitamin deficiency. 25:50 It can come to it because of head injuries. 25:53 We can get to it because of exposure to some unwanted, 25:56 you know, environmental elements. 26:00 So all of the variety of factors are now being understood. 26:06 And we know that it's not just one. 26:09 When a person is diagnosed with dementia or Alzheimer's, 26:12 which is a subtype of dementia, "Oh, that's where it started." 26:15 No. It started much earlier. 26:18 Now what I'm about to say might seem like, 26:19 "Oh my goodness, if it started earlier, 26:21 there's nothing I can do." 26:22 No, the reality is, this amazing brain is so resilient that 26:26 even late in life or even right before dementia manifests, 26:31 right before or earlier stages, 26:33 you can actually reverse the process. 26:34 So let's start with that positive statement. 26:37 But the damage starts earlier. And that's important to know. 26:40 Because 20-year-olds and 30-year-olds are difficult 26:44 to shape and direct, as far as lifestyle change. 26:49 They have the world, nothing affects them, 26:51 you know, all of that. 26:53 Although I'm very close to the 20-year-olds, 30-year-olds. 26:55 But nonetheless. Yeah. 26:56 So it's critical for people to know it starts much earlier. 27:02 And that's empowering. That's not disempowering. 27:05 You can start later as well. 27:07 But to know that in your 20's what you do, 27:10 you might not see the effect because you have what we call, 27:12 cognitive reserve, you have a bank account you've built, 27:15 and you start drawing from that bank account. 27:18 And you're not going to see the effect of that bank account 27:21 empty because you still have things in the bank account. 27:23 So you don't see the memory problems yet. 27:25 You might see focus problems. 27:27 You might see attention problems. 27:28 But they call that, "Oh, it's ADHD", or it's, "I'm busy," 27:32 or, "Life is this..." 27:34 No, it might be the fact that 27:36 you're starting to overwhelm your brain. 27:38 And you know, excessive alcohol drinking, 27:41 incredibly bad eating, you know, fried foods, 27:45 and processed foods, and all of this stuff. 27:47 And then you start pulling from the bank account 27:51 in your 30s, 40's. 27:53 More forgetfulness. Forgetting that person's name. 27:56 It takes me longer to remember that name. 27:58 50s more so. 27:59 And then you have mild cognitive impairment, 28:02 which is pre-dementia stage. 28:04 Thank you for joining me for this incredible episode. 28:06 We learned so much together. 28:08 I just want to encourage you to take something from this episode 28:11 and translate it into your life. 28:14 Whether it's a green smoothie, chia seeds, 28:17 or ditching the fries, small changes will 28:20 build up to huge gains. 28:22 I can't wait for you to join me next time. |
Revised 2025-11-10