The James Altucher Show – Dr. Oz: THE #1 Health Guru in America

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Intro
“Let’s connect the patient directly with medicine”
  • We’ve burdened a lot of people, that they can’t become their own experts of their body – we need to remove the gatekeepers
  • If you give the power to maintain your own health to someone else, they can manipulate it
second opinions
  • 1 in 10 people get a second opinion
  • 1 in 3 times, a second opinion changes a diagnosis or a recommended treatment
  • Ray Dalio (check out these notes from his appearance on The Tim Ferriss Show), author of Principles: Life and Business, found out from a third opinion that he did not have cancer, which was originally diagnosed
  • “Not all opinions are equal, they should be valued and respected but they don’t all carry the same weight when it comes to making the final decision”
  • Everyone’s got their own agenda, and it might not be the same as your personal agenda
  • By putting your hand up, and getting a second opinion, you’re making the healthcare system work better 
Dr. Oz’s new book – Food Can Fix It: The Superfood Fix to Fight Fat, Defy Aging, and Eat Your Way Healthy
  • “Kids won’t treat themselves the way you treat them, they treat themselves the way you treat yourself”
    • This applies to health, relationships etc.
    • People frequently abuse their bodies because they can’t cope with job obligations or a relationship they’re in
    •  Why do people stress eat? – Because it works 
    • “Sugar hits your brain like crack cocaine”
  • If you can’t sleep at night, the best solution is not a nightly sleeping pill. The best solution is to figure out what’s ruining your sleep and go fix that.
  • We just don’t deal with the root cause of problems in society, we medicate 
  • Instead, use food to fix your health. “When you’re walking into a grocery store, it’s like walking into a pharmacy.”
  • Health tip – indoles are chemicals found in cruciferous vegetables like broccoli, which help the liver detoxify the body
  • Over the last decade there has been a ton of science come out on why certain foods are good for fighting pain, depression etc. We have gotten much more sophisticated at understanding the mechanisms at play when it comes to food/body interactions.
Food and Brain Function
  • Until 10,000 years ago, we were dependent on whatever we could go out and capture/pick
  • Over time, humans got smaller, shorter, and sicker when we moved into large communities where we had to create food, not for your own benefit, but for the community’s betterment
  • Sapiens: A Brief History of Humankind by Yuval Noah Harari is a profoundly important book” – We didn’t domesticate wheat,  wheat domesticated us
  • Our brain cells are primarily made of fat
    • You want to eat fats that are flexible/malleable. The brain neurons speak to each other through their membranes, where the fat is stored.
    • Omega 3 fats (from fish) are the best, the brain uses them to make membranes. Omega 3s are very flexible.
    • Other fats, like polyunsaturated fats, are more rigid
  • What foods help you long term?
    • Omega 3s (salmon, sardines)
    • Deep, richly colored fruits are vegetables – “Blueberries are basically brain berries”
      • They have these deep colors to protect from oxidation by the sun
  • “Foods that have sugar naturally, I’m fine with” – like fruits, otherwise Dr. Oz won’t eat it, especially if its more than 4g of sugar
    • Fruits are a mixture of fiber and sugar, so the glycemic index effect is much different, as opposed to eating the same amount of sugar without the fiber
    • The fiber slows the release of the sugar into the bloodstream
    • “Our ancestors never had the access to sugar that we do”
    • For this reason, it makes sense to have a smoothie compared to juice (which doesn’t have the fiber)
food as medicine
  • For nerve pain, Vitamin B6 and B12 tend to be very effective
    • Organ meats are high in B vitamins
    • Children have a chemical in the stomach called intrinsic factor, which allows them to fully absorb the B12 in their small intestine – However, adults don’t have high levels of intrinsic factor
      • Ulcer medications can also inhibit the absorption of Vitamin B12
      • For this reason, Dr. Oz recommends taking Vitamin B12 lozenges, which are absorbed under the tongue
  • Nerves are coated with insulation, insulation needs B vitamins to be healthy – like electrical cables, without insulation they begin to short out
    • This can result in pain throughout the body
The Microbiome
  • The bacteria in our gut digest our food
  • There are more bacteria in the gut than cells in our body
  • Probiotics – the actual bacteria itself (found in yogurt, kefer, kimchi, kombucha)
  • Prebiotics – foods that feed the bacteria (mainly fibrous food, plants, veggies, onions, garlic)
  • Get your microbiome sequenced with Ubiome 
weight loss
  • “The most effective diet is the one you’ll stick to”
  • “The brain is not looking for calories, it’s looking for nutrients”
    • Eat more fats and nutrient dense food
  • “Eat foods closest to what you’d find in nature”
Eating for energy
  • Dr. Oz recommends delaying your morning coffee for 1-2 hours after waking
    • Caffeine essentially releases stored energy, and when you’re just waking up, you probably don’t need to release it, as you’re already pretty well rested and energized 
  • In the morning Dr. Oz has green tea and a Greek yogurt mixed with blueberries
    • No matter what, get some protein during your first meal of the day
  • Instead of coffee, have dark chocolate in the afternoon – it has caffeine but not a lot of sugar, and since it’s dense and bitter, you won’t eat that much of it
  • “Don’t make decisions in the morning. In the morning, automate your life. You only get a certain amount of decisions to make per day.” 
What’s Dr. Oz’s daily routine like?
  • He gets up at 6am every morning
  • He does a quick 7am yoga routine
  • He then showers, and is off to work, he doesn’t eat right away
  • Around 7:45am, he has his Greek yogurt with blueberries
  • He has a big lunch, and naps for around 10 minutes afterwards – he claims this really energizes him for the afternoon
  • Dr. Oz tapes two shows a day, one in the morning, and one in the afternoon
  • He doesn’t drink coffee, just tea
  • He has a big dinner around 6-6:30pm, and doesn’t eat before bed (he goes to bed at 10:30pm)
  • Around 9pm, just before bed, he has a herbal tea, and reads for 15 minutes
  • If his mind is emulating on something before bed, he journals on it – “You can’t fix it at 10pm”
  • “Don’t check your inbox in the morning, send your emails then instead.”

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