1 00:00:00,000 --> 00:00:06,760 Prepare to have your health questions answered here on Safe, Effective, Natural Solutions 2 00:00:06,760 --> 00:00:12,080 with Dr. Todd Binkley, owner of Binkley Healing Center in downtown Ventura. 3 00:00:12,080 --> 00:00:14,760 Now, here's Dr. Todd. 4 00:00:14,760 --> 00:00:16,200 Good afternoon. 5 00:00:16,200 --> 00:00:20,320 I'm Dr. Todd Binkley, Board Certified Non-Forced Doctor of Chiropractic and Practitioner of 6 00:00:20,320 --> 00:00:22,040 Functional Medicine. 7 00:00:22,040 --> 00:00:26,920 Last week we talked a lot about diabetes and I had a couple of questions come in about 8 00:00:26,920 --> 00:00:27,920 that. 9 00:00:27,920 --> 00:00:29,760 One of them was, you know, why does this happen? 10 00:00:29,760 --> 00:00:32,840 Why is it so difficult to deal with this? 11 00:00:32,840 --> 00:00:38,320 Why is it so difficult to get off this massive consumption of grain, starch, and sugar? 12 00:00:38,320 --> 00:00:39,840 Well, sugar is an addiction. 13 00:00:39,840 --> 00:00:46,360 You know, if you consume something that causes you to immediately crave more of it, that 14 00:00:46,360 --> 00:00:47,360 is an addiction. 15 00:00:47,360 --> 00:00:53,400 And the neurochemical pathways in your brain that cause sugar to be such an entrenched 16 00:00:53,400 --> 00:00:59,280 addiction are the same pathways that underlie the addictions to things like heroin and cocaine. 17 00:00:59,280 --> 00:01:00,280 It's a serious thing. 18 00:01:00,280 --> 00:01:02,800 It's very difficult to break that. 19 00:01:02,800 --> 00:01:05,160 There are ways to do it and we're going to talk about that in a little bit. 20 00:01:05,160 --> 00:01:09,640 We're going to talk about another great case, a diabetic case, an unusual diabetic case, 21 00:01:09,640 --> 00:01:11,560 a skinny man. 22 00:01:11,560 --> 00:01:13,600 A lot of times diabetics are overweight. 23 00:01:13,600 --> 00:01:17,800 This guy didn't look diabetic and, you know, he looked actually pretty fit and pretty healthy, 24 00:01:17,800 --> 00:01:19,080 but he had severe diabetes. 25 00:01:19,080 --> 00:01:21,520 He was very concerned about it. 26 00:01:21,520 --> 00:01:25,800 Drove a couple of hours to get to my office because he heard I could help him and we did. 27 00:01:25,800 --> 00:01:28,000 So we'll come back to that a bit later. 28 00:01:28,000 --> 00:01:33,120 So why are starchy foods, grains, starch and sugar? 29 00:01:33,120 --> 00:01:37,160 You notice I, instead of saying carbohydrates, everyone talks about carbs all the time. 30 00:01:37,160 --> 00:01:39,480 You know, we do need carbs in your diet. 31 00:01:39,480 --> 00:01:44,880 I recommend diabetics eat almost no quote unquote carbs, but even that's not true. 32 00:01:44,880 --> 00:01:48,120 I recommend they eat almost no grains, starch and sugar. 33 00:01:48,120 --> 00:01:49,240 What's the difference? 34 00:01:49,240 --> 00:01:50,240 There's carbs. 35 00:01:50,240 --> 00:01:56,160 There are carbohydrates in broccoli and spinach and tomatoes and carrots and mushrooms and 36 00:01:56,160 --> 00:02:00,160 cauliflower and, you know, delicious, healthy vegetables. 37 00:02:00,160 --> 00:02:02,920 Delicious if you know how to prepare them properly. 38 00:02:02,920 --> 00:02:09,360 And so everyone, if they eat almost any food, nuts have carbohydrates in them. 39 00:02:09,360 --> 00:02:15,320 So that's why it's more important to focus on reducing your consumption of grains, starch 40 00:02:15,320 --> 00:02:16,320 and sugar. 41 00:02:16,320 --> 00:02:20,280 Reduce your, you're going to get plenty of carbohydrates from eating vegetables and nuts 42 00:02:20,280 --> 00:02:28,120 and seeds, just don't eat so much bread, rice, starchy vegetables like potatoes and corn. 43 00:02:28,120 --> 00:02:29,840 Potatoes and corn aren't even really vegetables. 44 00:02:29,840 --> 00:02:33,680 They're just starch and rice. 45 00:02:33,680 --> 00:02:37,600 Don't eat things that are, that are grains, starch and sugar. 46 00:02:37,600 --> 00:02:45,080 Like the worst sugars are the liquid sugars in beer, fruit juices, soda, sweet cocktails, 47 00:02:45,080 --> 00:02:49,840 sweet wine, anything that's liquid and sweet spikes your blood sugar the worst. 48 00:02:49,840 --> 00:02:55,520 When someone is passed out on the floor from a hypoglycemic, you know, passed out from 49 00:02:55,520 --> 00:02:58,160 hypoglycemia, what's the first thing you give them? 50 00:02:58,160 --> 00:02:59,160 Orange juice, right? 51 00:02:59,160 --> 00:03:03,840 Because that'll immediately spike their blood sugar and bring it back up into a safe level. 52 00:03:03,840 --> 00:03:05,120 Well, think about that. 53 00:03:05,120 --> 00:03:09,120 Do you think you should be drinking orange juice every morning if it's really that good? 54 00:03:09,120 --> 00:03:10,880 It's spiking your blood sugar? 55 00:03:10,880 --> 00:03:15,240 You don't want to ever spike your blood sugar unless you have hypoglycemia. 56 00:03:15,240 --> 00:03:17,620 So no, orange juice is not good for you. 57 00:03:17,620 --> 00:03:19,160 No fruit juice is good for you. 58 00:03:19,160 --> 00:03:25,040 If you want to get the nutrients, the antioxidants and the wonderful vitamins that are in fruit, 59 00:03:25,040 --> 00:03:26,040 eat the fruit. 60 00:03:26,040 --> 00:03:33,760 If you eat fruit, then the time it takes to chew the food and swallow it and break the 61 00:03:33,760 --> 00:03:39,720 starch down in the, or the fiber down in the fruit slows the absorption of the sugar in 62 00:03:39,720 --> 00:03:40,720 it. 63 00:03:40,720 --> 00:03:43,720 And there are some fruits that are so sweet that I even recommend most people don't eat 64 00:03:43,720 --> 00:03:44,720 those. 65 00:03:44,720 --> 00:03:47,720 You know, the most people's favorite fruits are the sweetest ones. 66 00:03:47,720 --> 00:03:56,720 The worst fruits, especially if you're pre-diabetic, are grapes, oranges, melons, anything that's 67 00:03:56,720 --> 00:03:57,720 super sweet. 68 00:03:57,720 --> 00:03:59,840 You know, those are going to spike your blood sugar. 69 00:03:59,840 --> 00:04:03,320 So the good fruits that are worth the sugar that are in them because they're packed with 70 00:04:03,320 --> 00:04:05,520 antioxidants and other nutrients are berries. 71 00:04:05,520 --> 00:04:09,880 So blueberries, raspberries, boysenberries, blackberries, even strawberries, especially 72 00:04:09,880 --> 00:04:14,360 small wild strawberries instead of the big, huge, juicy ones that everyone likes. 73 00:04:14,360 --> 00:04:15,960 Everyone likes the sweetest possible fruit. 74 00:04:15,960 --> 00:04:20,760 So eat fruit that's less sweet, that's packed with nutrients like blueberries and raspberries 75 00:04:20,760 --> 00:04:22,040 if you're going to have fruit. 76 00:04:22,040 --> 00:04:24,400 I kind of got off on a little tangent there. 77 00:04:24,400 --> 00:04:27,680 Why is it that these things are so addictive? 78 00:04:27,680 --> 00:04:30,960 Well, let's look at the history of our digestive systems. 79 00:04:30,960 --> 00:04:38,280 The primary cause of death for our ancestors hundreds of thousands of years ago was starvation. 80 00:04:38,280 --> 00:04:43,560 Hunter gatherers had to spend most of their time just finding food and they would have 81 00:04:43,560 --> 00:04:47,440 to survive long periods of famine. 82 00:04:47,440 --> 00:04:56,120 So we evolved the ability to store carbs, store carbohydrates as fat to survive periods 83 00:04:56,120 --> 00:04:58,080 of famine. 84 00:04:58,080 --> 00:04:59,600 And it takes a long time. 85 00:04:59,600 --> 00:05:04,840 Now we live in an environment where we're surrounded by food. 86 00:05:04,840 --> 00:05:06,720 No one's very well. 87 00:05:06,720 --> 00:05:11,640 Most people in the Western world at least are not going to starve for lack of food, 88 00:05:11,640 --> 00:05:17,320 but we haven't had enough time on the time scale that it takes for our genes to change 89 00:05:17,320 --> 00:05:27,760 and our physiology to change to overcome this predisposition to store carbs as fat to survive 90 00:05:27,760 --> 00:05:28,760 famine. 91 00:05:28,760 --> 00:05:29,760 We're still doing that. 92 00:05:29,760 --> 00:05:33,280 Our basic metabolism has been around for about 2 million years. 93 00:05:33,280 --> 00:05:38,920 And for the first 1.9 million years, there were no pancakes, no bagels, no bread, no 94 00:05:38,920 --> 00:05:43,320 pasta, no orange juice, no Cheerios. 95 00:05:43,320 --> 00:05:51,200 Dinner for most of our physiological existence has been mainly meat, fish, veggies, fruit 96 00:05:51,200 --> 00:05:52,760 and dairy. 97 00:05:52,760 --> 00:05:59,160 So about 10,000 years ago, the agricultural revolution created cheap calories on a massive 98 00:05:59,160 --> 00:06:05,560 scale for the first time we could, we could grow wheat and potatoes and corn and rice 99 00:06:05,560 --> 00:06:11,120 and other starches that would store for months or even years. 100 00:06:11,120 --> 00:06:15,440 And that allowed people to not have to spend all their time searching for food and instead 101 00:06:15,440 --> 00:06:20,240 settle down in cities and create musical instruments and write symphonies. 102 00:06:20,240 --> 00:06:25,760 And you know, whole cultures sprung up and a lot of what we credit now with civilization 103 00:06:25,760 --> 00:06:32,340 as a result of that ability to grow starch, store it and have it available for anyone 104 00:06:32,340 --> 00:06:33,340 to eat. 105 00:06:33,340 --> 00:06:42,000 The problem with that is the very first grain based diets also fueled the development of 106 00:06:42,000 --> 00:06:43,920 modern disease. 107 00:06:43,920 --> 00:06:50,120 Thousands of years ago, ancient Egyptians ate mostly stone ground whole wheat bread, 108 00:06:50,120 --> 00:06:55,920 fruit and vegetables, occasional meat, olive, safflower, flax seed and sesame oils. 109 00:06:55,920 --> 00:07:01,200 Well, when they did studies on these mummies and compared them, thousands of mummies were 110 00:07:01,200 --> 00:07:05,440 compared to the remains of hunter gatherer societies that preceded them. 111 00:07:05,440 --> 00:07:11,320 The Egyptians had a shorter lifespan, more heart disease and clogged arteries and more 112 00:07:11,320 --> 00:07:17,760 prevalent obesity, particular abdominal obesity, the worst kind. 113 00:07:17,760 --> 00:07:21,240 So insulin is a fat storage hormone. 114 00:07:21,240 --> 00:07:27,920 It's stimulated by consuming excess carbohydrates and aggressively promotes the accumulation 115 00:07:27,920 --> 00:07:30,340 of body fat. 116 00:07:30,340 --> 00:07:36,480 Insulin simultaneously tells your body to not release any stored fat for energy and 117 00:07:36,480 --> 00:07:42,820 it convinces you that you need more starch to store as more fat. 118 00:07:42,820 --> 00:07:44,800 It makes you hungry. 119 00:07:44,800 --> 00:07:51,000 Excess insulin from eating too many grain, starch and sugar causes an insulin hit. 120 00:07:51,000 --> 00:07:52,600 Your insulin use your body over time. 121 00:07:52,600 --> 00:07:56,920 Your body puts out too much insulin, which causes your blood sugar to go too low. 122 00:07:56,920 --> 00:08:00,760 That's when you get the crash in the mid morning and think you need a sugary snack or more 123 00:08:00,760 --> 00:08:04,000 coffee or in the middle of the afternoon. 124 00:08:04,000 --> 00:08:09,400 After eating too much starch and sugar, it depresses your blood sugar, which causes you 125 00:08:09,400 --> 00:08:10,400 to feel ravenous. 126 00:08:10,400 --> 00:08:17,140 It causes you to feel hungry and moody and shaky and ready to crash all the time, which 127 00:08:17,140 --> 00:08:22,940 creates intense cravings for more sugar, more carbs. 128 00:08:22,940 --> 00:08:27,440 So carb addiction tricks us into thinking that we need lots of this stuff. 129 00:08:27,440 --> 00:08:28,440 And I'm going to come back to this. 130 00:08:28,440 --> 00:08:33,200 It also feeds bad bacteria in your gut, which also helps feed that addiction. 131 00:08:33,200 --> 00:08:34,620 We'll come back to that. 132 00:08:34,620 --> 00:08:38,640 So grain, starches and sugar also disrupt the hormonal system your brain uses to manage 133 00:08:38,640 --> 00:08:40,580 your appetite. 134 00:08:40,580 --> 00:08:46,360 Fat cells produce a hormone called leptin that tells your brain to release fat. 135 00:08:46,360 --> 00:08:52,360 Bad carbs make your brain resistant to leptin, just like all your cells become resistant 136 00:08:52,360 --> 00:08:54,440 to insulin over time. 137 00:08:54,440 --> 00:08:56,760 So your brain thinks you're starving. 138 00:08:56,760 --> 00:09:00,960 This also creates and contributes to carb addiction. 139 00:09:00,960 --> 00:09:07,520 So if you're experiencing cravings, cutting back a little bit won't break the addiction. 140 00:09:07,520 --> 00:09:12,720 Eating a little less bad carbs is a lot like doing a little less heroin. 141 00:09:12,720 --> 00:09:14,960 It's not going to change anything. 142 00:09:14,960 --> 00:09:20,840 The only way to restore proper function to your appetite hormones is to temporarily, 143 00:09:20,840 --> 00:09:28,840 not forever, temporarily eliminate grains, starches and sugar from your diet to force 144 00:09:28,840 --> 00:09:31,560 your body to burn fat for energy again. 145 00:09:31,560 --> 00:09:33,320 Most people have heard of keto diets. 146 00:09:33,320 --> 00:09:36,120 This is a big part of that. 147 00:09:36,120 --> 00:09:41,240 Eating lots of vegetables during this process so that you feel full after each meal also 148 00:09:41,240 --> 00:09:43,040 helps reset your hormones. 149 00:09:43,040 --> 00:09:44,280 So don't do this at home. 150 00:09:44,280 --> 00:09:45,360 Don't do this on your own. 151 00:09:45,360 --> 00:09:50,360 Don't just suddenly stop eating grain, starches and sugar altogether unless you get tested 152 00:09:50,360 --> 00:09:55,440 and you know how your kidneys are functioning. 153 00:09:55,440 --> 00:09:56,440 Everyone's situation is different. 154 00:09:56,440 --> 00:09:59,960 So I don't recommend doing this unless you get tested first. 155 00:09:59,960 --> 00:10:06,080 But one of the ways, the main way that I have helped people reverse and eliminate diabetes 156 00:10:06,080 --> 00:10:11,920 completely is by for about three to four months, usually four months, completely eliminating 157 00:10:11,920 --> 00:10:15,220 grains, starch and sugar to break the cravings. 158 00:10:15,220 --> 00:10:20,440 I'm Dr. Todd Benkley discussing with you safe, effective, natural solutions to almost any 159 00:10:20,440 --> 00:10:21,440 health challenge. 160 00:10:21,440 --> 00:10:24,760 We're focusing again a little bit today on diabetes and then we're going to talk about 161 00:10:24,760 --> 00:10:26,400 the microbiome. 162 00:10:26,400 --> 00:10:28,560 But before we finish on diabetes, know your risk factors. 163 00:10:28,560 --> 00:10:33,880 So the greatest risk factors in America and the Western world for diabetes is just being 164 00:10:33,880 --> 00:10:35,640 over age 45. 165 00:10:35,640 --> 00:10:41,160 Almost everybody over age 45, especially over 50 is at high risk that eats the standard 166 00:10:41,160 --> 00:10:42,160 American diet. 167 00:10:42,160 --> 00:10:46,720 Over weight, if you have a family history of diabetes or cardiovascular disease, if 168 00:10:46,720 --> 00:10:51,320 you have high blood pressure, if you've been tested and know that you have high triglycerides, 169 00:10:51,320 --> 00:10:57,320 your body converts all that starch and sugar into triglycerides in your bloodstream, which 170 00:10:57,320 --> 00:11:02,080 wreaks havoc throughout your bloodstream, increasing inflammation and aggravating every 171 00:11:02,080 --> 00:11:03,760 chronic inflammatory disease. 172 00:11:03,760 --> 00:11:07,960 High triglycerides then get stored as adipose tissue. 173 00:11:07,960 --> 00:11:14,000 So that's the process of consuming sugar that you're not going to eat, becomes triglycerides 174 00:11:14,000 --> 00:11:20,120 floating around your bloodstream, wreaking havoc, and then gets turned into fat cells. 175 00:11:20,120 --> 00:11:28,160 So men with a waist size of 40 inches or more are 12 times more likely to develop type 2 176 00:11:28,160 --> 00:11:29,160 diabetes. 177 00:11:29,160 --> 00:11:40,240 So the risk is tripled for 36 to 38 inch wastes and five times greater for 38 to 40 inch wastes 178 00:11:40,240 --> 00:11:45,000 as compared to a waist of 34 inches or smaller. 179 00:11:45,000 --> 00:11:48,800 Well I feel just fine you might say, even if you are over 45 or 50 or have some of the 180 00:11:48,800 --> 00:11:50,920 risk factors I just mentioned. 181 00:11:50,920 --> 00:11:57,180 Well so insulin resistance and pre-diabetes usually have no symptoms. 182 00:11:57,180 --> 00:12:00,880 You can have insulin resistance and pre-diabetes. 183 00:12:00,880 --> 00:12:04,080 Millions of people have pre-diabetes and don't know it. 184 00:12:04,080 --> 00:12:08,440 You can have one or both for several years without noticing anything. 185 00:12:08,440 --> 00:12:12,200 So listen to last week's episode of my show where I talk about the importance of doing 186 00:12:12,200 --> 00:12:14,560 fasting insulin testing. 187 00:12:14,560 --> 00:12:15,800 Most doctors don't do this. 188 00:12:15,800 --> 00:12:21,160 If you test your fasting insulin levels and see if they'll start to go up long before 189 00:12:21,160 --> 00:12:24,000 your blood sugar will go up, long before your A1C will go up. 190 00:12:24,000 --> 00:12:29,280 Get that tested and make sure it is in a healthy range and contact me for more information 191 00:12:29,280 --> 00:12:30,280 about this. 192 00:12:30,280 --> 00:12:36,520 So we're going to talk about the microbiome now and it's a great segue because sugar 193 00:12:36,520 --> 00:12:39,640 wreaks havoc on your microbiome. 194 00:12:39,640 --> 00:12:43,420 The bad bacteria in your gut love sugar. 195 00:12:43,420 --> 00:12:47,600 When you eat grain starch and sugar it feeds the bad bacteria and gives them the upper 196 00:12:47,600 --> 00:12:51,740 hand to overwhelm the good bacteria that make everything work. 197 00:12:51,740 --> 00:12:58,800 You know we have roughly 10 times as many bacteria in our intestines as we have cells 198 00:12:58,800 --> 00:13:01,920 in our body and we depend on them for our survival. 199 00:13:01,920 --> 00:13:07,220 We depend on healthy bacteria to break down and absorb nutrients. 200 00:13:07,220 --> 00:13:12,640 We depend on healthy bacteria to break down and eliminate toxins that we're constantly 201 00:13:12,640 --> 00:13:13,960 exposed to. 202 00:13:13,960 --> 00:13:18,600 We depend on them to combat inflammation. 203 00:13:18,600 --> 00:13:23,040 We depend on healthy bacteria in the gut to regulate our moods. 204 00:13:23,040 --> 00:13:31,680 The gut brain connection has to do with this profound interplay between the benefits of 205 00:13:31,680 --> 00:13:37,000 healthy bacteria in your gut mediated through the hardwired connection between your gut 206 00:13:37,000 --> 00:13:41,320 and the brain as the vagus nerve that goes from the base of your brain all the way down 207 00:13:41,320 --> 00:13:43,420 to your intestines. 208 00:13:43,420 --> 00:13:48,840 This system is profound and there's more research coming out on it all the time disruptions 209 00:13:48,840 --> 00:13:49,840 in your microbiome. 210 00:13:49,840 --> 00:13:55,120 Add too many bad bacteria and not enough good bacteria cause and dramatically increase your 211 00:13:55,120 --> 00:14:00,800 risk of anxiety, depression, Alzheimer's and all forms of dementia, Parkinson's disease, 212 00:14:00,800 --> 00:14:02,400 obsessive compulsive disorder. 213 00:14:02,400 --> 00:14:08,020 If you listen to one of my previous podcasts I talk about where I attended a four day integrative 214 00:14:08,020 --> 00:14:14,080 medicine for mental health conference and it was every single presenter mentioned something 215 00:14:14,080 --> 00:14:20,660 about the damaging effects of sugar on the microbiome and the increased risks of almost 216 00:14:20,660 --> 00:14:27,680 every psychiatric disorder by consuming too much grains, starch and especially sugar. 217 00:14:27,680 --> 00:14:30,960 So how do you know if your microbiome has a problem? 218 00:14:30,960 --> 00:14:37,760 Well if it's bad, nausea, diarrhea, constipation, gas, bloating, these things are not normal. 219 00:14:37,760 --> 00:14:42,840 If they happen once a year because you ate something unusual, okay, but if it's happening 220 00:14:42,840 --> 00:14:49,120 every month, every week, several times a week, there's a classic sign of a disrupted microbiome. 221 00:14:49,120 --> 00:14:55,160 The gas and the bloating and the nausea and pain in your gut are produced by the metabolic 222 00:14:55,160 --> 00:14:57,160 waste of bad bacteria. 223 00:14:57,160 --> 00:15:04,680 Basically their P is toxins that cause, comprised of toxins that cause nausea and they also 224 00:15:04,680 --> 00:15:08,040 produce the gas that give you gas. 225 00:15:08,040 --> 00:15:12,320 Flagellants and belching is gas produced by bad bacteria. 226 00:15:12,320 --> 00:15:16,320 If it's in your lower intestine it's going to come out the lower end. 227 00:15:16,320 --> 00:15:20,600 If it's in the upper intestine or especially in your stomach it's going to cause belching. 228 00:15:20,600 --> 00:15:21,600 So how do you repair this? 229 00:15:21,600 --> 00:15:23,360 Well there's a number of things you could do. 230 00:15:23,360 --> 00:15:25,480 Number one, eat better food. 231 00:15:25,480 --> 00:15:28,700 Don't eat a lot of grains, starch and sugar, obviously. 232 00:15:28,700 --> 00:15:30,660 But also it helps to eat vegetables. 233 00:15:30,660 --> 00:15:36,000 Fiber, and the best place you can get fiber is from vegetables like spinach and broccoli 234 00:15:36,000 --> 00:15:40,840 and cauliflower and carrots and mushrooms and leafy greens. 235 00:15:40,840 --> 00:15:43,360 So Joe, eat a salad. 236 00:15:43,360 --> 00:15:45,760 And what if you're still hungry? 237 00:15:45,760 --> 00:15:47,560 Some people say, oh a salad never fills me up. 238 00:15:47,560 --> 00:15:51,960 Well the best way to fill yourself up with vegetables and the way I do it is think of 239 00:15:51,960 --> 00:15:52,960 it like this. 240 00:15:52,960 --> 00:15:57,680 Make a salad for four people in a big bowl and then eat it. 241 00:15:57,680 --> 00:16:00,960 Eat the whole thing yourself, that will fill you up. 242 00:16:00,960 --> 00:16:05,360 A lot of people hate salads or just don't ever make time, don't eat enough of them 243 00:16:05,360 --> 00:16:07,040 because they don't know how to make a good salad. 244 00:16:07,040 --> 00:16:12,200 The worst way to make a salad is the way most people make salads, by going to a salad bar 245 00:16:12,200 --> 00:16:17,680 or just chopping up a bunch of iceberg lettuce or chop up a bunch of vegetables and throw 246 00:16:17,680 --> 00:16:23,620 them in a bowl and toss them and then pour some goop on top like ranch dressing or Italian 247 00:16:23,620 --> 00:16:25,480 dressing or some other kind of dressing. 248 00:16:25,480 --> 00:16:26,800 No, don't do that. 249 00:16:26,800 --> 00:16:31,920 The best way to make a delicious salad is to first put your greens in your bowl, especially 250 00:16:31,920 --> 00:16:37,520 some good greens like spinach and mixed Asian greens and butter lettuce or kale if you know 251 00:16:37,520 --> 00:16:39,040 how to prepare it properly. 252 00:16:39,040 --> 00:16:42,320 Kale is tail, tastes terrible if you don't know how to make it properly. 253 00:16:42,320 --> 00:16:44,400 I'll come back to that at some point. 254 00:16:44,400 --> 00:16:48,380 But take whatever greens that you're going to use as the base of your salad, put them 255 00:16:48,380 --> 00:16:54,320 in a huge bowl and drizzle some good olive oil, not the cheap stuff from the supermarket 256 00:16:54,320 --> 00:16:59,160 but good olive oil from farmers market or a local supplier that makes fresh olive oil 257 00:16:59,160 --> 00:17:00,960 right here in California. 258 00:17:00,960 --> 00:17:06,300 But drizzle it with good olive oil and either some lemon or balsamic vinegar and then toss 259 00:17:06,300 --> 00:17:10,920 your greens in the oil and vinegar so that they're evenly coated with oil and vinegar 260 00:17:10,920 --> 00:17:15,520 and maybe just a little bit of salt and pepper and then put all the rest of the stuff on 261 00:17:15,520 --> 00:17:18,280 top and don't toss it. 262 00:17:18,280 --> 00:17:24,720 Put all the, you know, some nuts, some tomatoes, some olives, maybe some little chunks of cheese, 263 00:17:24,720 --> 00:17:31,280 some chicken, some turkey, some smoked salmon, some leftover sauteed mushrooms, some leftover 264 00:17:31,280 --> 00:17:36,160 sauteed vegetables, whatever you like, just put that on top and don't toss it because 265 00:17:36,160 --> 00:17:37,840 then it's just going to end up on the bottom. 266 00:17:37,840 --> 00:17:41,400 Put that on top and maybe drizzle a little bit more oil and squeeze a little bit more 267 00:17:41,400 --> 00:17:45,560 lemon or a little bit of balsamic vinegar, a little bit of salt and pepper and then you'll 268 00:17:45,560 --> 00:17:47,280 have a delicious salad. 269 00:17:47,280 --> 00:17:51,720 Or cook your vegetables, get more fiber by cooking vegetables and most people don't know 270 00:17:51,720 --> 00:17:54,760 how to really cook vegetables that much either. 271 00:17:54,760 --> 00:17:55,760 How do you tell? 272 00:17:55,760 --> 00:17:58,000 If you're eating lots of them, then you probably know how to cook them well. 273 00:17:58,000 --> 00:18:00,120 If you're not, then you probably don't. 274 00:18:00,120 --> 00:18:05,680 And my favorite way to find out great new ways for, to make vegetables delicious is 275 00:18:05,680 --> 00:18:10,080 to Google vegetarian recipes. 276 00:18:10,080 --> 00:18:13,440 Vegetarians have come up with amazing ways to make vegetables delicious. 277 00:18:13,440 --> 00:18:19,320 So then do that and then make that vegetarian recipe even more delicious by adding a little 278 00:18:19,320 --> 00:18:26,360 chicken to it or a little fish, a little prosciutto, a little ham, little tiny little bit of bacon. 279 00:18:26,360 --> 00:18:31,280 That's my favorite way to make vegetarian dishes delicious with apologies to the vegetarians. 280 00:18:31,280 --> 00:18:33,020 So we eat a big salad for lunch every day. 281 00:18:33,020 --> 00:18:39,060 That's a great way to prevent inflammation and dysbiosis, bad bacteria in your gut taking 282 00:18:39,060 --> 00:18:40,060 over the good bacteria. 283 00:18:40,060 --> 00:18:41,960 But what if you're already, you know, what if it's already too late? 284 00:18:41,960 --> 00:18:47,600 You've got gas bloating, nausea, cramping, you know, you've got indigestion, something's 285 00:18:47,600 --> 00:18:49,080 going on in your stomach. 286 00:18:49,080 --> 00:18:50,080 It's not good. 287 00:18:50,080 --> 00:18:53,320 You know, you probably need to kill off the bad bacteria. 288 00:18:53,320 --> 00:18:57,600 So number one, stop feeding them with sugar, but you can also kill them directly with natural 289 00:18:57,600 --> 00:19:07,720 things like garlic and onions, rosemary oil, oregano oil, wormwood, berberine, monolaurin. 290 00:19:07,720 --> 00:19:12,560 This is one of my favorite things to give lots of people, almost anybody with even a 291 00:19:12,560 --> 00:19:13,840 slight gut condition. 292 00:19:13,840 --> 00:19:20,240 It's a great monolaurin is in human breast milk and it helps set up your immune system 293 00:19:20,240 --> 00:19:24,280 when you're born and then you basically never get it again. 294 00:19:24,280 --> 00:19:27,960 But monolaurin, this is an essential fatty acid. 295 00:19:27,960 --> 00:19:30,060 It's a very stable nutrient. 296 00:19:30,060 --> 00:19:32,340 Most people have never heard of it. 297 00:19:32,340 --> 00:19:34,680 It's in a product called loracetam. 298 00:19:34,680 --> 00:19:37,760 So loracetam monolaurin is made from coconuts. 299 00:19:37,760 --> 00:19:40,680 Now the first thing people think, oh, I'll drink coconut water. 300 00:19:40,680 --> 00:19:41,680 I'll eat some coconut. 301 00:19:41,680 --> 00:19:43,640 I'll do coconut oil. 302 00:19:43,640 --> 00:19:50,000 There is no consumable coconut food or drink that has any significant amount of monolaurin 303 00:19:50,000 --> 00:19:51,000 in it. 304 00:19:51,000 --> 00:19:54,560 You can't get any significant amount of it from eating or drinking any of those foods 305 00:19:54,560 --> 00:19:55,560 made from coconuts. 306 00:19:55,560 --> 00:20:02,120 You can get it by taking the supplement loracetam, which is an amazing product. 307 00:20:02,120 --> 00:20:03,120 It's not expensive. 308 00:20:03,120 --> 00:20:07,920 I have a jar of it, costs about $37 with tax and lasts for months. 309 00:20:07,920 --> 00:20:15,240 And it's a natural antibacterial, antiviral, antiparasital and antifungal nutrient that 310 00:20:15,240 --> 00:20:18,920 helps your body kill off all of these things. 311 00:20:18,920 --> 00:20:22,800 Without any side effects, you can give it to newborn infants. 312 00:20:22,800 --> 00:20:28,240 And then of course, the best way to kill off bad bacteria is to support the good bacteria. 313 00:20:28,240 --> 00:20:34,320 So you can support good bacteria with prebiotics and a lot of people get confused about prebiotics 314 00:20:34,320 --> 00:20:35,600 and probiotics. 315 00:20:35,600 --> 00:20:36,600 What's the difference? 316 00:20:36,600 --> 00:20:40,680 Well, probiotics are the good bacteria that we've been talking about. 317 00:20:40,680 --> 00:20:43,640 Prebiotics are food for probiotics. 318 00:20:43,640 --> 00:20:46,040 They're food that support good bacteria. 319 00:20:46,040 --> 00:20:51,480 So prebiotics are things like the fiber we already talked about, but also inulin, which 320 00:20:51,480 --> 00:20:57,240 you can supplement or get from foods like garlic, onions, leeks and asparagus. 321 00:20:57,240 --> 00:21:02,040 You can also supplement digestible fibers like oligosaccharides. 322 00:21:02,040 --> 00:21:07,080 And then there's a whole host and some really excellent products to help support the good 323 00:21:07,080 --> 00:21:11,720 bacteria that are all basically based on combinations of antioxidants. 324 00:21:11,720 --> 00:21:15,800 So the master antioxidant is glutathione. 325 00:21:15,800 --> 00:21:18,680 And there are a couple of ways to supplement glutathione. 326 00:21:18,680 --> 00:21:22,640 I don't recommend buying most glutathione supplements because most of them don't work. 327 00:21:22,640 --> 00:21:27,200 You basically need your body to get better at making glutathione on its own. 328 00:21:27,200 --> 00:21:31,080 Glutathione is made from three amino acids. 329 00:21:31,080 --> 00:21:33,200 The first two are abundant in your diet. 330 00:21:33,200 --> 00:21:37,560 The third one, cysteine is not available. 331 00:21:37,560 --> 00:21:43,520 Cysteine is the missing link that your body usually lacks sufficient amounts to make its 332 00:21:43,520 --> 00:21:44,520 own glutathione. 333 00:21:44,520 --> 00:21:45,520 And you can supplement that. 334 00:21:45,520 --> 00:21:48,000 A lot of people supplement with an acetylcysteine. 335 00:21:48,000 --> 00:21:53,020 There's a really excellent product called Immunocal, which is a special processed form 336 00:21:53,020 --> 00:21:59,040 of gently, no heat, no agitation processed form of whey protein that is an excellent 337 00:21:59,040 --> 00:22:00,040 cysteine donor. 338 00:22:00,040 --> 00:22:05,280 And I've actually done blood tests before and after a case study to show how this particular 339 00:22:05,280 --> 00:22:10,120 product dramatically increases glutathione levels. 340 00:22:10,120 --> 00:22:15,960 Other antioxidants, there are combination products that you can get with powdered form, 341 00:22:15,960 --> 00:22:22,200 you know, easy to take to get some antioxidants in blueberries, pomegranate, cranberries, 342 00:22:22,200 --> 00:22:25,800 kursitin, broccoli, red grape, all in one product. 343 00:22:25,800 --> 00:22:28,680 There's another one that I like from a company called Designs. 344 00:22:28,680 --> 00:22:32,000 That is that's a one from a product called Phytobiome from Designs for Health. 345 00:22:32,000 --> 00:22:40,240 I also often use a similar product from orthomolecular products called Phytopre, which is pomegranate 346 00:22:40,240 --> 00:22:43,420 and citrus bioflavonoids. 347 00:22:43,420 --> 00:22:50,560 So you can also always add more good bacteria by eating fermented foods like yogurt, sauerkraut, 348 00:22:50,560 --> 00:22:57,680 kimchi, kefir, kombucha, and then if necessary, supplement with a good probiotic. 349 00:22:57,680 --> 00:23:02,400 So probiotics are good bacteria in a capsule or a powder. 350 00:23:02,400 --> 00:23:05,580 And I always stress a good probiotic. 351 00:23:05,580 --> 00:23:10,760 Don't buy cheap probiotics from Costco or Trader Joe's or your local pharmacy. 352 00:23:10,760 --> 00:23:11,760 They don't work. 353 00:23:11,760 --> 00:23:16,440 The most expensive supplement and biggest waste of money you'll ever waste money on 354 00:23:16,440 --> 00:23:19,000 is buying a supplement that does nothing. 355 00:23:19,000 --> 00:23:27,000 So good probiotics, when you need them, do wonders and cheap probiotics usually do nothing. 356 00:23:27,000 --> 00:23:30,880 Then the last thing you can do is combat the inflammation that occurs when you have too 357 00:23:30,880 --> 00:23:34,440 many bad bacteria and not enough good bacteria. 358 00:23:34,440 --> 00:23:40,760 So you can clear out the inflammatory debris from a chronically inflamed gut and stop the 359 00:23:40,760 --> 00:23:47,640 processes that result in your gut being inflamed with things like zinc carnosine and various 360 00:23:47,640 --> 00:23:55,040 herbs like turmeric, Chinese skull cap, ginger, green tea, and also again, there's so many 361 00:23:55,040 --> 00:23:58,060 benefits from eating garlic and onions. 362 00:23:58,060 --> 00:24:02,880 Just eat, I eat a head or sometimes two heads of garlic every week. 363 00:24:02,880 --> 00:24:07,320 And you know, the best onions, my favorite kinds of onions are green onions, scallions, 364 00:24:07,320 --> 00:24:08,920 chives, or shallots. 365 00:24:08,920 --> 00:24:11,040 My favorite onions are shallots because they're small. 366 00:24:11,040 --> 00:24:13,640 You cut up one shallot, it's about the size of a golf ball. 367 00:24:13,640 --> 00:24:19,160 You know, you buy these huge sweet onions, they have much less of these beneficial properties 368 00:24:19,160 --> 00:24:21,240 in them than shallots. 369 00:24:21,240 --> 00:24:23,920 Shallots are delicious and you know, you don't waste anything. 370 00:24:23,920 --> 00:24:29,080 You cut up one shallot, that's about the amount that you need for one meal. 371 00:24:29,080 --> 00:24:30,080 Looks like we're out of time. 372 00:24:30,080 --> 00:24:33,440 Remember to do something to be healthier this week than you were last week. 373 00:24:33,440 --> 00:24:36,360 Check out past episodes of this show on my website, binkleyhealingcenter.com. 374 00:24:36,360 --> 00:24:40,120 I look forward to speaking with you right here next Friday at 4 p.m. 375 00:24:40,120 --> 00:24:41,880 Have a fantastic weekend. 376 00:24:41,880 --> 00:24:47,440 You've been listening to Safe, Effective Natural Solutions with Dr. Todd Binkley. 377 00:24:47,440 --> 00:24:51,940 If you have a health question you want discussed on the show, email your health questions to 378 00:24:51,940 --> 00:24:56,520 drbinkley at binkleyhealingcenter.com. 379 00:24:56,520 --> 00:25:01,200 Take advantage of this opportunity to ask questions for yourself and for your loved 380 00:25:01,200 --> 00:25:04,160 ones because our health matters. 381 00:25:04,160 --> 00:25:10,400 Join him next Friday at 4 p.m. for Safe, Effective Natural Solutions right here on 382 00:25:10,400 --> 00:25:13,040 98.3 The Word, KDAR.