Your Breakfast Is Just Chai, And That's The Mistake Ft. Dr. Yogesh Arul
Author Name:Ryan Fernando
Youtube Channel Url:https://www.youtube.com/@celebritynutritionistryan
Youtube Video URL:https://www.youtube.com/watch?v=REi6j97C2G8
Title: Your Breakfast Is Just Chai, And That's The Mistake Ft. Dr. Yogesh Arul
Author Name: Ryan Fernando
Description: We acknowledge that PCOD/PCOS is mentioned in this podcast. We are aware of the updated terminology, PMOS, and the earlier references are unintentional, not deliberate errors.
Join Dr. Yogesh Arul for an insightful conversation on the rising prevalence of PMOS, the potential factors behind this growing health concern, its impact on women's metabolic health, and the importance of early awareness and long-term management strategies.
Subscribe for weekly health breakdowns, and comment below what other medical conditions you want me to analyse next.
In the discussion:
0:00 one root cause.. yes
3:50 liver in 3 months
5:48 probiotics survive acid?
13:40 one drink, 48 hrs
18:26 gut decides libido?
24:23 hidden gut reserve!
29:04 eat 40g fiber.. what?
All studies and references used in the video:
https://docs.google.com/document/d/15...
Connect with Dr. Yokesh Arul:
YouTube: / @makeindiasafe
Instagram: / dr.yokesharul
For consultations: https://www.makeindiasafe.com/consult...
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Transcript:
(00:00) Bomb of brain >> nose epidemic pre-diabetes cancer >> 55 bombshell >> cut short about 1 in 10 women in India may be suffering from polycystic ovarian syndrome >> now I'm seeing another pandemic which is coming among women which is PCOS there isn't a cure for PCOS >> the devil is trying to test me this has been such a journey >> in 1990 I saw data one in every 10 women were had PCOS now it's going up to three in 10 women 5 in 10 women a lot of women in the age of 30s are going into pmenopause It's absolutely shocking.
(00:32) >> 55% of women 30 to 35 [music] met the criteria for moderate to severe menopause. >> Does exposure to alcohol impact the gut microbiome? >> Alcohol, even once in a while, even in a minimal quantity, is doing long-term [music] damage. There is no safe level of alcohol consumption. >> We will see warning on alcohol bottles and beer cans.
(00:54) >> Today, the US Surgeon General dropped a bombshell. Alcoholic beverages [music] are a leading cause of cancer. >> Okay. One common mistake is which a recent study has also proven is causing fatty liver is late night snacking. 3 months later, boom, you are pre-diabetic. You have fatty liver. >> India is sitting on a diabetes time bomb. 15.
(01:17) 3% or 136 million Indians have pre-diabetes. >> The body is giving you warning signs that those people who are constipated, they're very low. They're tired. Soon as you wake up and you look at your phone, you're blunting that response. >> This is a brain that's addicted to a smartphone. [music] >> People who are having premature ejaculation, they had more predominant bad bacteria.
(01:37) >> Where do you think as biohackers we're going to be in the next 10 [music] to 20 years? >> The average lifespan of an Indian is 65. >> Here in India, life is cut short by 5 years. [music] >> We're looking at flying cars. We're going to space. But what are we ignoring? Our basic health. But we also have a second brain.
(01:54) [music] Gut is not the second brain. It is the only brain. >> Gut [music] is our second brain. That's what I used to think. But today's guest prove that it's not the second brain at all. It's actually the first brain. Meet Dr. Yokesh [music] Arul, a doctor from Chennai who chose to start educating people while he was still studying his MBBS so that more people may become [music] aware of their health conditions.
(02:22) His dream was to make everybody healthier through social media. Today he's also working on a pilot study named the entic reserve model. [music] In this episode we talk about how long a gap you should keep between dinner and [music] sleep, liver health and supplements that really worth your money. And something that stuck with me is the connection he explained between your gut and your sex life.
(02:45) Fix your gut and you fix your [music] sex life. Watch it till the end. Dr. Yukesh, welcome to my podcast. Thank you for joining us today. >> Absolutely. Super happy to be here. >> So, you're a very young doctor. >> Mhm. >> Um, but that doesn't say that you don't have the experience. >> Absolutely. >> To deal with India's problems.
(03:07) >> Absolutely. >> So, you see patients every day as a gastro. >> Everyone's making mistakes today. >> Absolutely. >> What are the mistakes they're making? I think the first and foremost mistake is starting with your breakfast. [clears throat] For Indians, breakfast doesn't exist. It's just chai. >> You wake up, you hit with chai and that's where you start to spoil the gut, right? People don't believe in the concept of a breakfast or a proper lunch.
(03:36) I mean, I can just the list just goes on. But I feel once you fix your diet, your breakfast which is the start of the day, the most powerful meal, I think that's where your gut health starts for the day. >> And besides this, what are the other common mistakes you see with people? >> All right. So in Indians per se, I would say one common mistake is which a recent study has also proven is causing fatty liver is late night snacking.
(04:01) So, the study showed that even if you equate the calories moderately and if you have the same meals late at night, let's say 1:00 a.m., 2:00 a.m., the the hormones don't respond the same. So, the chances of you getting fatty liver is slightly higher. So, even if you're doing night shifts, watching a football match, once in a while is fine, but on a regular basis that has to stop.
(04:22) >> So, during IPL season, which is 2 months long, I can see Dr. Arul writing in his prescription pad. [laughter] Do not eat after 8:00 p.m. >> Yes, absolutely. >> In fact, I want to ask you that question. >> Mhm. >> Post 8:00 p.m. should people eat in India because everyone eats after that. And have we oversimplified meal timing? >> So, your last meal should be at least 4 hours before bed.
(04:45) >> In this way, you're giving your gut adequate time to flush everything down well into the intestines. So, this so then what happens? Your resting heart rate comes down. You feel calm. Then when you go to bed, absorption. But if you just have a meal at 10 roti, subji, then some ice cream, sweets, and then you go to bed half an hour, 1 hour later, body will be confused and then you wake up constipation, bloating. That's the start.
(05:21) So we get a lot of health claims online, probiotics, prebiotics, postbiotics. I don't know sometimes how much of this is true. >> I'm always a dal chaval roti guy and biohacking your microbiome with food as the as the trigger. >> Yes. >> Do you think a lot of these health claims as a doctor >> are valid? >> And if there are certain things as nutritive molecules or supplements or superfoods, >> all right, >> do you see yourself prescribing them? And which are the ones that you think that are just eyewash? >> Okay. So the supplements which is like
(05:50) probiotics, prebiotics, we do not have harsh full evidence saying that it actually works because the main thing is when you consume any bacteria in a live form once it touches the gastric acid there's a very high chance it's going to die. Now a lot of capsulated forms are coming which is able to deliver it into the intestine but we will not know that small amount of bacteria is going to thrive. All right.
(06:14) So my best answer to this is through foods super foods. My personal favorite is kafir and kombucha. These are like the nourishment to the rainforest I would say. And the actual feeding is through short chain fatty acid foods which is through fiber. That's my go-to. >> You know even my own housekeeping asked me to buy the mouth a dosa batter >> from the shop.
(06:37) >> Mhm. >> And if you keep that packet after about four or five days it tends to explode. >> Explode. >> Right. But if I make that mauve at home by next morning it is already overflowed in the container. >> True. >> So I believe that India has stopped kneading the chapati and keeping it the previous night. >> True.
(06:54) >> They've stopped making the dosa batter or the any batters that are required. And from that perspective I think uh the convenience of food minus the probiotics is what's hitting >> our guts and that's why our parents didn't didn't suffer. >> Exactly. Now doctor, what do you think that doctors >> get wrong about nutrition? >> Okay.
(07:17) >> And what do nutritionists get wrong about medicine? >> All right, that's interesting. Okay, so as doctors to be honest, we don't focus much on the nutrition aspects. Okay, now let's say we have a patient who's pre-diabetic or fatty liver. So we tell our patients, all right, you have to lose weight, you have to uh go to the gym and if these don't work out, then we will give you medications.
(07:39) But the patient also doesn't comply like he's also let's say we can he's also a bit lazy weight loss he joins to a gym but a nutritionist once he counels that person properly saying that these are the ideal steps which need to be taken and that's when the actual changes happen because let's say now I'm seeing another pandemic which is coming among women which is PCOS right the in 1990 I saw data one in every 10 women were had PCOS now it's going up to three in 10 women, five in 10 women and that's very bad.
(08:13) And today I morning I spoke to one yoga teacher and she was telling a lot of women in the age of 30s are going into permenopause. It's absolutely shocking and it's disastrous because in our parents' generation they used to hit permenopause around 45. Now that's happening at 30. Girls are hitting puberty late and their ovelation is stopping early.
(08:35) And I firmly believe that this is actually related to the gut and we are slowly getting evidence. So on a doctor's aspect is I feel we doctors are not taking enough care into the nutrition aspect and on what nutritions take a mistake upon doctors I don't know I think you should be able to answer that because I'm a bit questionable on that.
(08:55) So what do you guys think about us? >> I think um I would put it this way. We get the chance to meet our patients more often >> from the dietary counseling perspective. We call them once a week. Doctors are extremely busy >> and obviously you can't spend your time Absolutely. So I think what we nutritionists get wrong is we feel that everything can be cured with nutrition.
(09:31) >> What we need to do is see where the person is on their journey of failure in their health >> and I I do work with functional medicine doctors. So when I see somebody who's already stepped into an irreversible condition, >> okay, >> then I'm asking the doctor to work on medication and diet is the secondary therapy.
(09:49) >> Correct. >> So we feel that in qual nutrition clinics >> that having a great doctor >> who has time to understand all your blood test markers in your case the microbiome >> microbiome >> and then tell the person how that even 3 days of eating the wrong food can change your gut microbiome. And you know that's what we look at it at.
(10:13) Um today you were on stage and I saw you talk about food and the gut microbiome. >> A lot of people talked about supplements. A lot of stalls were there with supplements. >> Uh there are expensive tests. There are apps coming out. >> Influencers lot of noise and stuff like that. >> As a doctor five things that you would tell India.
(10:35) >> All right. In terms of diet or supplement, >> supplements. >> Supplements. Okay. Mer number one non-negotiable is magnesium. Before bed, magnesium has I've felt it. All right. It's actually improved my sleep. It prevents cramps in me because I do take coffee before gyming and all. So, if I'm off magnesium, I've felt cramps.
(10:55) I've felt my sleep quality go down. Now, they check their serum magnesium levels. That comes down to be either normal, false, positive. Ideally you should measure the RBC magnesium which happens in very few labs in India. All right. So that is very expensive though. So that's why they usually take magnesium.
(11:12) So for me magnesium is a must. Number two if you're undergoing a acute stress phase like let's say you're having an exam you're going an interview you're in a hustle phase for a temporary mode you know I would recommend ashwagandha. Look controls your cortisol keeps you calm improves your sleep quality. And we all know that sleep is everything which keeps everything under control.
(11:33) So that is a must. Number three is vitamin D. All right, it should be checked obviously but I think with data we have that almost every Indian is vitamin D deficient because we are genetically predisposed. We have an enzyme which makes our vitamin D gets metabolized faster. So vitamin D is comes as a non-negotiable supplement for me.
(11:54) And number four I would say bright colory fruits. I would I because people go with vitamin C all these vitamin E capsules no that's a big no no for me go with fresh fruits the bioavailability the fiber the amount of a single pair this is a magic source of fiber people don't realize that this has another unit form of fiber known as pectin and that's it works wonders for the gut so vitamins all these multivitamins are just for sale and I would go with fruits any day lastly is omega3 Now omega3 can supplements I would agree but again it
(12:31) should be in the right ratio right form. There's a very recent study which showed that if you don't store your omega3 in the right way they get oxidized very quickly and they will do more harm to your body. Right? So it's if you're going to consume omega3 store them in a dark place if possible in a fridge it it it has a ambient temperature I guess 23 to 29 if I'm not wrong or if you're going with natural sources fish is the best.
(12:57) If you're vegetarian, I guess grinded flax seeds would be perfect. I mean, you're the expert in this. So, these five are my go-to pillars. >> Awesome advice, doctor. [clears throat] I think you're leading the next generation of doctors [laughter] in terms of preventive medicine because I think people listen to doctors now. >> And if a doctor says exercise, the doctor says change your diet.
(13:16) We do have people coming to our clinic up the doctor and say Dr. Sabus that the alcohol is affecting the gut microbiome. So in your experience does exposure to alcohol impact the gut microbiome and then subsequently the organs in the body? >> Absolutely. So there's a concept called leaky gut syndrome.
(13:45) Let's say you're an occasionally drinker. You're just having alcohol once a week. So this alcohol actually damages your gut mucosal lining. So next day you feel tired. You have a hangover. You think the problem is over here but the problem is in your gut. That is your gut trying to recover slowly. Give me energy.
(14:02) Give me you've killed all my microbiomes. So give me food. And then you try to recover and it actually takes you 48 hours to recover. Right? So I feel alcohol even once in a while even in a minical even in a minimal quantity is doing long-term damage for sure. >> It's very difficult to convince people on what gives them happiness >> from a psychological level versus a physiological level.
(14:25) True >> and I do expect Dr. Yokesh that maybe in about five six years time we will see warning on alcohol bottles and beer cans. It's injurious to your health and stuff. >> You even told about happiness. Yeah. Now happiness, serotonin is the happy hormone. 90% of happiness is from your gut.
(14:46) And there is a very famous study which has shown that those people who are constipated, they're very low, they are tired, cranky because this methanogenic growing bacteria eats all the gut serotonin and that's not able to stimulate our brain and that's why it's low. >> So a gut microbiome will help a person discover if they have this migogenic bacteria.
(15:06) >> Absolutely. I am doing a pilot study in GBP which is an institute where we are going to use glucose hydrogen breath test, lactolose hydrogen breath test to detect the abnormal microbiomes in your gut and we can potentially cure almost anything constipation IBS any variety bloating postrandial heaviness and even fructose intolerance we're going to that level so I think gut microbiome is gut is not the second brain it is the only brain >> powerful words coming from a gastro And you make my position in diet being very supreme
(15:42) because you can alter the gut microbiome. >> We live in the land of ayurvea. >> Mhm. >> Right. And um I think ayurveda [snorts] from a long period of time actually got the kapita and there's a certain by individuality and stuff like that. >> Um as a clinician as a doctor alopathic doctor. >> Yes. Where do you draw the line between pure Ayurveda and alopathic medicine and do you believe that both can be integrated and help a person improve their health? >> All right.
(16:16) So in terms of gastroenterology I feel alopathy or connection definitely because heavy don't have fruits after meal. Now let's take one example right now. Don't have fruits immediately after meal. Okay? Because when you have fruits immediately after a meal, you're going to lose all the essential nutrients of this. You'll not be able to digest it out, right? You'll have a potentially more bloating, more fermentation because your body is already digesting.
(16:55) So all this excess fructose will go into your small distal small intestine and the hydrogen starts to get fermented and then you feel glass, a bit of bloating, all this insertion. This was [clears throat] said 5,000 years ago by legends. Now we have evidence to prove it. So there's definitely a there's definitely a coincidence.
(17:13) Now where can we draw the line? That's questionable because we have to keep learning, learning, learning. So I cannot answer that. But there is definitely an integrative axis between both streams. Do people make a mistake by looking the body like organ by organ >> when and is everything biologically interconnected? Because I'm reading up on the gut brain.
(17:36) Today your lecture was about the gut brain. You talked about gut heart, gut lung, immune and metabolic connections. >> Yes. >> It's very difficult as a nutritionist to convince people by >> it has an impact on the good bacteria and the gunda bacteria. >> Yes. So talk to me about this. >> Okay. So right now whatever you eat is going to affect your gut microbiota.
(18:01) Okay. So your gut microbiota is going to affect your gut wall and your epithelial lining which is connected to the veagal nerves. Now the veagal nerves are connected to your brain and your brain connects the entire body. So what you put in your mouth that is definitely going to affect your gut.
(18:22) Now you told about gut brain, gut immunity and gut skin, gut muscle access. Now there is something called gut sex access. >> Huh? >> Huh? So what they have told that in uh there was a study which was done in people who are having premature ejaculation they had more predominant bad bacteria. There was even a study which I told that those people who have had less libido, they are also having an association with poor bacteria which shows that in our ancient study which shows that chakras were over here which is the gut and your sexual axis also coincide with the meaning they
(18:57) meant they had the answer but they didn't have the evidence but now we're getting evidence that's why I told gut is not the second brain it is everything. So India when you message me and ask me doctor what food increases sexual performance. Change your diet generally to have less processed food. Eat fruits and vegetables in the correct ratio.
(19:18) Time your food correctly. And once in your lifetime >> get yourself a nutrition plan that is aligned to your microbiome. You spend thousands of rupees on alcohol. You spend thousands of rupees on vacation. I mean people buy expensive iPhones and for the cost of a top- end line iPhone you can do your complete gut microbiome biohacking everything >> everything.
(19:42) So what have you done personally to hack your body? >> Okay. So recently I hired a group of dieticians. They were all interns. They were all beginners. We thought let's identify male wise. Okay. So morning I work out. I want something light. Postworkout I want something about lunch or dinner. So then I analyze my body. >> It's mostly in the afternoon.
(20:07) So I thought let's have a meal and I don't want too much carbs because recently I've been doing some studies and that how India they more genetically modified they're having more gluten less fiber and I feel it's not very healthy. So I was like let's go on a seed and a raw paneer diet.
(20:26) So I try been trying the salads for almost 1 month and my digestion has been smooth. I used to drink six cups of coffees per day. Now I just take only one that in the morning just before my workout just because I feel good. Okay. Or else I usually don't require that much coffee. So I used to think I'm in fight and flight mode. I need energy.
(20:48) I just change my lunch and I have constant energy. So you're absolutely right. Let's go out on vacation. Invest in your health. you will have so much energy and you will earn 10 times more money. That's simple. >> In fact, I had one gentleman um who is the CEO of a company >> and his age was 54 on my weighing scale when his actual age was 44.
(21:12) >> Okay. >> So, he was 10 years old. >> Okay. >> So, we started a program for a full year and we reversed his age by 14 years. >> Oh. >> So, he came down to about 40 years of age. >> Crazy. So, what parameters do you guys use? >> So, we look at the standard blood test, right? So, his liver enzymes were deranged.
(21:28) his uh diabetic panel was slightly deranged you know it's like 5.96 kind of level obviously his visceral fat was really high >> and right from Amir Khan to Virat Kohli to this gentleman I've always told them walking is the best >> range of heart rate to use fat as a substrate medium >> okay >> where 70% of the substrate medium is from fat and 30% from carbohydrate but everyone thinks they should run to burn fat >> true >> so they they throw the argument that we'll get burn more calories.
(21:57) >> True. >> But it's not about burning more calories because the arm admi or general people don't have the hit ability to sustain very long because they have normal lives. Like imagine if I tell you to do hit for 7 days a week just to burn off fat. You will not be able to operate. You'll not be able to do your research and all.
(22:12) >> So I'll tell you the science behind it. So when you run on a regular basis, you will burn your body will take glucose from your muscle also and your blood. >> Correct? So in order to counter that you need to have a post-workout meal with high protein also and a average amount of carbs which our Indian population doesn't do.
(22:30) But when you walk slowly in a steady state percentage uh like steady state concentration of flow so your body starts to dig into the reserve. So all this I learned from my bodybuilding coach actually I even participated in a Rubaru Mr. India. I went till 7.5% body fat. Not very healthy. But again, you have to test your bodies in extremes.
(22:49) Like how does it feel to go that low? So he was like, "Yes, wake up in an empty stomach. Do cardio in your empty stomach." So because when you do cardio in an empty stomach, your body's already fasted. >> But this is only for males. >> Males. Yes. No, even for males 8% is not healthy. It was just >> No, I'm talking about fasted state training.
(23:08) >> Fasted state training is very controversial. Okay. So it's not uh now there's numerous studies which say that even if you fast and do even if you don't fast and do >> the amount of fat lost is same >> but the question is is the weight which is lost is it more from muscle and less from fat or less from muscle more from fat that is still questionable >> I'm coming from a point of view females a lot of women want to turn up in the gym without food in their system and they have menration cycle >> and they are enemy also right
(23:38) >> so they try to burn fat by being in a fasted state fasted state. >> There is one or two research papers that came out of somewhere in UK >> which talked about that women are not able to burn more fat. They need to be fed 15 g of protein >> around 1 hour before a workout and some small amount of carbs. >> Okay, >> which is around three times that value.
(23:56) 45 gram of carbohydrate. >> Okay, >> so that's where my film stars and my athletes and all have excelled in performance. >> All right, >> because this small bio hack really really helps women. So if there are women out there listening in, send your husband hungry to the gym and let him walk on the treadmill.
(24:10) But you definitely eat [laughter] there. >> I want to ask you one more question. >> You're working something on called the entric reserve model. >> Yes. >> Talk to me about that. And what does India need to know about that? >> So let's say I take one of your kidneys out. Your other kidney can manage everything because it compensate.
(24:29) There is compensatory hypertrophy and that's a natural pathological process. But the same thing applies for a gut but you cannot see it. So now let's say you're healthy. Okay, you have your current reserve and you have your hidden reserve. But let's say you start drinking alcohol. You're having one lace, one chips packet, one bad snack.
(24:47) You're slowly your current reserve starts to go down. Your hidden reserve fills it. It's like a tank which is above which is protecting you. Now you go slightly overboard. Then it starts to go down and then you're symptomatic bloating constipation. Now also it's the hidden reserve which is compensating your current reserve but you're slightly symptomatic uneasiness.
(25:19) It's the food which is the problem. And then 3 months later, boom, you are pre-diabetic, you have fatty liver, and like your body is giving you warning signs. Your body is talking to you as soon as you wake up. And if you're constipated, then people call me. [laughter] But jokes apart, doctor, is this measurable? The entric model dropping in its reserves. Okay.
(25:52) So that's what we are actually doing a massive study. We are we've been working with the best labs in the country and we are trying to measure it. So how we going to measure it? We are planning to measure this through the gut microbiota through your heart rate variability because again your gut is related to your veagal tone and we are planning to do a complete analysis in blood markers also your salivory cortisol.
(26:15) So salivory cortisol is happening only in two labs in India and studies have even shown as soon as you wake up if you wash your phone your saliva response goes down. Yes, >> I never look at my phone. I have a strict protocol. I wake up at 4:45 and for 2 hours I never touch my phone. Even if there's any Microsoft PPT or something, I ensure it's printed.
(26:37) >> What happens when the cortisol goes up? So no morning you're supposed to have a natural spike. This is physiological. But as soon as you wake up and you look at your phone, you're blunting that response. You feel tired. [laughter] You feel lazy. Your mood is bad. You're low. Then you're stressed. Okay. Why did you pick up that phone? You're going to social media and looking at other people's life.
(27:10) All this everything is physiologically connected. You feel the problem. Today we were at the longevity summit. >> You had an amazing lecture. >> Where do you think as biohackers we're going to be in the next 10 to 20 years? >> I think living 100 years should be normal. It should be absolutely normal. There was even a study done in China and Japan for in those people who had lived 100 years they had a distinct microbiota pattern.
(27:43) How is this possible? If okay let's say we're in the 18 18th century it's normal but now sal it's a dream. The average lifespan of an Indian is 65. Where are we at? We've gone almost half. We're looking at flying cars. We're going to the space. But what are we ignoring? Our basic health. And let me tell you, no matter what rocket science or any sort of technology, your human body is the best possible science that any mankind can create.
(28:19) It's absolutely shriveling. I've done a colonoscopy and so this is a large intestine and this is a small intestine. So when we do a colonoscopy, we'll have to go from the large intestine to the small intestine and that's known as ilial intubation. [clears throat] So it's very hard technique. Okay, they say if you have a 90% intubation rate, you're an expert colonoscopist.
(28:37) Okay, so once you go inside the ilium, just look at the beauty. You will you go into any coral reef in Australia. I've been to the bay of uh in Australia, there is nothing as beautiful as your illiam. It's so beautiful. That's that's that's your human body and you're not taking care of that and looking into that. That's bogus for me.
(28:58) 20 years from now when you open your clinic. >> Mhm. >> What are the tick marks that you'll recommend people to do? >> All right. So in terms of diet, number one is fiber. Your fiber they are saying 25 to 30 g. I would say go 40. There's no harm. Go 40 g of fiber. Number two, you must have any sort of fermented food.
(29:24) Be it yogurt, be it kombucha, be it keir. Fermented food is must. Lastly, resistant starch. Why? Because they give you short [clears throat] chain fatty acids. Studies have shown that short chain fatty acids is what regulates your glucose and lipid metabolism. If you're diabetic or fatty liver, you must have noticed a lot of patient, they're not so fat.
(29:45) They'll be like, but they they're still pre-diabetic. Why? Because they're not eating the right food. They're not triggering the right microbiota. So all these three sectors of food and resistant starch you need to have cooled rice, cooled roti. [laughter] That's what people tell me. I know all these resistance starch.
(30:16) It's just magic. And deep down inside, you know, kanji, >> it's magic. Our ancestors knew it. But we are slowly losing down. So once we fix the food, I think we can just do wonders. And one more thing is I think working out because when you work out the endorphins uh now now they are studying something called as the gut endocanabonoid system. All right.
(30:37) So anandomide there is something called verdomide. >> Okay. >> All these receptors are present in your gut. Now we are doing research. Maybe 5 years later I'll we'll be doing another podcast. I'm like, Ryan, your gut cannabonoids are wrong. Maybe I'll have to fix that. >> So, so basically I've noticed, and this is related to exercise or related to diet, >> both.
(31:01) >> Because I've noticed when I do highintensity karate, >> the next day my poop is very beautiful. >> And I communicate to my wife, baby, my poop was so [laughter] beautiful. She's like, you're so gross. I was like how do I explain to somebody who's not a scientist in the house [laughter] you know we discuss poop and how cool your poop was and all.
(31:22) So India today I'm with the poop doctor the gut doctor the gastroenterologist who's doing research and the reason I bought Dr. Yokesh on board was I want you to be convinced that one you need to change the way you eat. You need to change the timing of when you eat. Discover it for your body. You need to change the way your portion is served to you.
(31:45) You need to change how fermented foods come into your life. You need to add more fiber in your life. And doctor has said the most important thing is that alcohol is destroying your gut. So if you want to live 200, these are things in your 20s to 50s you want to look at addressing because your body is the most expensive real estate.
(32:05) Doctor, if people want to find you, where can they find you? >> So I'm there in Instagram, I'm there in YouTube and uh I'll share my telegram link community. You can join me over there. And I feel the gut is the solution to your stress, your anxiety, your PCOS, your breast disease, your ADHD and everything.
(32:27) IBS constipation though is obvious. I'm not even going to go there and I don't have evidence for this. Give me two years time. I will put it in front of you and we'll rock it. >> Thank you doctor so much for your time today. I know you have a busy schedule and you need to get back to your clinical practice.
(32:41) But you have shared wise words of wisdom. I wish you all the best in your study. And I hope India won't doubt you because when a doctor says so, you better listen. >> Thanks for watching and a big thank you to Dr. Yokesh. This is one of the most eyeopening conversations I have had on gut health. Let's all wish him luck with his gut microbiome research. Dr.
(33:03) Yokkesh, if you're watching, it was incredible to sit across from a young doctor who isn't just treating patients but trying to change how India thinks about health. If this helped you, subscribe and press that bell icon so you never miss episodes like this. Also, it helps me earn more revenue to get guests on board and have conversations that have deep value to both of us.
(33:26) Now, do you want more conversations with doctors? Uh, comment which doctor I should interview next. And by the way, watch my episode with this gastroenterologist. It'll really change your gut health. And if you need support with your diet, with your nutrition, or your longevity, call the number on the screen or use the link in the description.
(33:45) My job is to change the way you eat. My job is to make you realize that your body is the most expensive real estate you will ever own. It's time for me to be the architect for your new dream project. See you in the next one.
Author Name:Ryan Fernando
Youtube Channel Url:https://www.youtube.com/@celebritynutritionistryan
Youtube Video URL:https://www.youtube.com/watch?v=REi6j97C2G8
Title: Your Breakfast Is Just Chai, And That's The Mistake Ft. Dr. Yogesh Arul
Author Name: Ryan Fernando
Description: We acknowledge that PCOD/PCOS is mentioned in this podcast. We are aware of the updated terminology, PMOS, and the earlier references are unintentional, not deliberate errors.
Join Dr. Yogesh Arul for an insightful conversation on the rising prevalence of PMOS, the potential factors behind this growing health concern, its impact on women's metabolic health, and the importance of early awareness and long-term management strategies.
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In the discussion:
0:00 one root cause.. yes
3:50 liver in 3 months
5:48 probiotics survive acid?
13:40 one drink, 48 hrs
18:26 gut decides libido?
24:23 hidden gut reserve!
29:04 eat 40g fiber.. what?
All studies and references used in the video:
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Instagram: / dr.yokesharul
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Transcript:
(00:00) Bomb of brain >> nose epidemic pre-diabetes cancer >> 55 bombshell >> cut short about 1 in 10 women in India may be suffering from polycystic ovarian syndrome >> now I'm seeing another pandemic which is coming among women which is PCOS there isn't a cure for PCOS >> the devil is trying to test me this has been such a journey >> in 1990 I saw data one in every 10 women were had PCOS now it's going up to three in 10 women 5 in 10 women a lot of women in the age of 30s are going into pmenopause It's absolutely shocking.
(00:32) >> 55% of women 30 to 35 [music] met the criteria for moderate to severe menopause. >> Does exposure to alcohol impact the gut microbiome? >> Alcohol, even once in a while, even in a minimal quantity, is doing long-term [music] damage. There is no safe level of alcohol consumption. >> We will see warning on alcohol bottles and beer cans.
(00:54) >> Today, the US Surgeon General dropped a bombshell. Alcoholic beverages [music] are a leading cause of cancer. >> Okay. One common mistake is which a recent study has also proven is causing fatty liver is late night snacking. 3 months later, boom, you are pre-diabetic. You have fatty liver. >> India is sitting on a diabetes time bomb. 15.
(01:17) 3% or 136 million Indians have pre-diabetes. >> The body is giving you warning signs that those people who are constipated, they're very low. They're tired. Soon as you wake up and you look at your phone, you're blunting that response. >> This is a brain that's addicted to a smartphone. [music] >> People who are having premature ejaculation, they had more predominant bad bacteria.
(01:37) >> Where do you think as biohackers we're going to be in the next 10 [music] to 20 years? >> The average lifespan of an Indian is 65. >> Here in India, life is cut short by 5 years. [music] >> We're looking at flying cars. We're going to space. But what are we ignoring? Our basic health. But we also have a second brain.
(01:54) [music] Gut is not the second brain. It is the only brain. >> Gut [music] is our second brain. That's what I used to think. But today's guest prove that it's not the second brain at all. It's actually the first brain. Meet Dr. Yokesh [music] Arul, a doctor from Chennai who chose to start educating people while he was still studying his MBBS so that more people may become [music] aware of their health conditions.
(02:22) His dream was to make everybody healthier through social media. Today he's also working on a pilot study named the entic reserve model. [music] In this episode we talk about how long a gap you should keep between dinner and [music] sleep, liver health and supplements that really worth your money. And something that stuck with me is the connection he explained between your gut and your sex life.
(02:45) Fix your gut and you fix your [music] sex life. Watch it till the end. Dr. Yukesh, welcome to my podcast. Thank you for joining us today. >> Absolutely. Super happy to be here. >> So, you're a very young doctor. >> Mhm. >> Um, but that doesn't say that you don't have the experience. >> Absolutely. >> To deal with India's problems.
(03:07) >> Absolutely. >> So, you see patients every day as a gastro. >> Everyone's making mistakes today. >> Absolutely. >> What are the mistakes they're making? I think the first and foremost mistake is starting with your breakfast. [clears throat] For Indians, breakfast doesn't exist. It's just chai. >> You wake up, you hit with chai and that's where you start to spoil the gut, right? People don't believe in the concept of a breakfast or a proper lunch.
(03:36) I mean, I can just the list just goes on. But I feel once you fix your diet, your breakfast which is the start of the day, the most powerful meal, I think that's where your gut health starts for the day. >> And besides this, what are the other common mistakes you see with people? >> All right. So in Indians per se, I would say one common mistake is which a recent study has also proven is causing fatty liver is late night snacking.
(04:01) So, the study showed that even if you equate the calories moderately and if you have the same meals late at night, let's say 1:00 a.m., 2:00 a.m., the the hormones don't respond the same. So, the chances of you getting fatty liver is slightly higher. So, even if you're doing night shifts, watching a football match, once in a while is fine, but on a regular basis that has to stop.
(04:22) >> So, during IPL season, which is 2 months long, I can see Dr. Arul writing in his prescription pad. [laughter] Do not eat after 8:00 p.m. >> Yes, absolutely. >> In fact, I want to ask you that question. >> Mhm. >> Post 8:00 p.m. should people eat in India because everyone eats after that. And have we oversimplified meal timing? >> So, your last meal should be at least 4 hours before bed.
(04:45) >> In this way, you're giving your gut adequate time to flush everything down well into the intestines. So, this so then what happens? Your resting heart rate comes down. You feel calm. Then when you go to bed, absorption. But if you just have a meal at 10 roti, subji, then some ice cream, sweets, and then you go to bed half an hour, 1 hour later, body will be confused and then you wake up constipation, bloating. That's the start.
(05:21) So we get a lot of health claims online, probiotics, prebiotics, postbiotics. I don't know sometimes how much of this is true. >> I'm always a dal chaval roti guy and biohacking your microbiome with food as the as the trigger. >> Yes. >> Do you think a lot of these health claims as a doctor >> are valid? >> And if there are certain things as nutritive molecules or supplements or superfoods, >> all right, >> do you see yourself prescribing them? And which are the ones that you think that are just eyewash? >> Okay. So the supplements which is like
(05:50) probiotics, prebiotics, we do not have harsh full evidence saying that it actually works because the main thing is when you consume any bacteria in a live form once it touches the gastric acid there's a very high chance it's going to die. Now a lot of capsulated forms are coming which is able to deliver it into the intestine but we will not know that small amount of bacteria is going to thrive. All right.
(06:14) So my best answer to this is through foods super foods. My personal favorite is kafir and kombucha. These are like the nourishment to the rainforest I would say. And the actual feeding is through short chain fatty acid foods which is through fiber. That's my go-to. >> You know even my own housekeeping asked me to buy the mouth a dosa batter >> from the shop.
(06:37) >> Mhm. >> And if you keep that packet after about four or five days it tends to explode. >> Explode. >> Right. But if I make that mauve at home by next morning it is already overflowed in the container. >> True. >> So I believe that India has stopped kneading the chapati and keeping it the previous night. >> True.
(06:54) >> They've stopped making the dosa batter or the any batters that are required. And from that perspective I think uh the convenience of food minus the probiotics is what's hitting >> our guts and that's why our parents didn't didn't suffer. >> Exactly. Now doctor, what do you think that doctors >> get wrong about nutrition? >> Okay.
(07:17) >> And what do nutritionists get wrong about medicine? >> All right, that's interesting. Okay, so as doctors to be honest, we don't focus much on the nutrition aspects. Okay, now let's say we have a patient who's pre-diabetic or fatty liver. So we tell our patients, all right, you have to lose weight, you have to uh go to the gym and if these don't work out, then we will give you medications.
(07:39) But the patient also doesn't comply like he's also let's say we can he's also a bit lazy weight loss he joins to a gym but a nutritionist once he counels that person properly saying that these are the ideal steps which need to be taken and that's when the actual changes happen because let's say now I'm seeing another pandemic which is coming among women which is PCOS right the in 1990 I saw data one in every 10 women were had PCOS now it's going up to three in 10 women, five in 10 women and that's very bad.
(08:13) And today I morning I spoke to one yoga teacher and she was telling a lot of women in the age of 30s are going into permenopause. It's absolutely shocking and it's disastrous because in our parents' generation they used to hit permenopause around 45. Now that's happening at 30. Girls are hitting puberty late and their ovelation is stopping early.
(08:35) And I firmly believe that this is actually related to the gut and we are slowly getting evidence. So on a doctor's aspect is I feel we doctors are not taking enough care into the nutrition aspect and on what nutritions take a mistake upon doctors I don't know I think you should be able to answer that because I'm a bit questionable on that.
(08:55) So what do you guys think about us? >> I think um I would put it this way. We get the chance to meet our patients more often >> from the dietary counseling perspective. We call them once a week. Doctors are extremely busy >> and obviously you can't spend your time Absolutely. So I think what we nutritionists get wrong is we feel that everything can be cured with nutrition.
(09:31) >> What we need to do is see where the person is on their journey of failure in their health >> and I I do work with functional medicine doctors. So when I see somebody who's already stepped into an irreversible condition, >> okay, >> then I'm asking the doctor to work on medication and diet is the secondary therapy.
(09:49) >> Correct. >> So we feel that in qual nutrition clinics >> that having a great doctor >> who has time to understand all your blood test markers in your case the microbiome >> microbiome >> and then tell the person how that even 3 days of eating the wrong food can change your gut microbiome. And you know that's what we look at it at.
(10:13) Um today you were on stage and I saw you talk about food and the gut microbiome. >> A lot of people talked about supplements. A lot of stalls were there with supplements. >> Uh there are expensive tests. There are apps coming out. >> Influencers lot of noise and stuff like that. >> As a doctor five things that you would tell India.
(10:35) >> All right. In terms of diet or supplement, >> supplements. >> Supplements. Okay. Mer number one non-negotiable is magnesium. Before bed, magnesium has I've felt it. All right. It's actually improved my sleep. It prevents cramps in me because I do take coffee before gyming and all. So, if I'm off magnesium, I've felt cramps.
(10:55) I've felt my sleep quality go down. Now, they check their serum magnesium levels. That comes down to be either normal, false, positive. Ideally you should measure the RBC magnesium which happens in very few labs in India. All right. So that is very expensive though. So that's why they usually take magnesium.
(11:12) So for me magnesium is a must. Number two if you're undergoing a acute stress phase like let's say you're having an exam you're going an interview you're in a hustle phase for a temporary mode you know I would recommend ashwagandha. Look controls your cortisol keeps you calm improves your sleep quality. And we all know that sleep is everything which keeps everything under control.
(11:33) So that is a must. Number three is vitamin D. All right, it should be checked obviously but I think with data we have that almost every Indian is vitamin D deficient because we are genetically predisposed. We have an enzyme which makes our vitamin D gets metabolized faster. So vitamin D is comes as a non-negotiable supplement for me.
(11:54) And number four I would say bright colory fruits. I would I because people go with vitamin C all these vitamin E capsules no that's a big no no for me go with fresh fruits the bioavailability the fiber the amount of a single pair this is a magic source of fiber people don't realize that this has another unit form of fiber known as pectin and that's it works wonders for the gut so vitamins all these multivitamins are just for sale and I would go with fruits any day lastly is omega3 Now omega3 can supplements I would agree but again it
(12:31) should be in the right ratio right form. There's a very recent study which showed that if you don't store your omega3 in the right way they get oxidized very quickly and they will do more harm to your body. Right? So it's if you're going to consume omega3 store them in a dark place if possible in a fridge it it it has a ambient temperature I guess 23 to 29 if I'm not wrong or if you're going with natural sources fish is the best.
(12:57) If you're vegetarian, I guess grinded flax seeds would be perfect. I mean, you're the expert in this. So, these five are my go-to pillars. >> Awesome advice, doctor. [clears throat] I think you're leading the next generation of doctors [laughter] in terms of preventive medicine because I think people listen to doctors now. >> And if a doctor says exercise, the doctor says change your diet.
(13:16) We do have people coming to our clinic up the doctor and say Dr. Sabus that the alcohol is affecting the gut microbiome. So in your experience does exposure to alcohol impact the gut microbiome and then subsequently the organs in the body? >> Absolutely. So there's a concept called leaky gut syndrome.
(13:45) Let's say you're an occasionally drinker. You're just having alcohol once a week. So this alcohol actually damages your gut mucosal lining. So next day you feel tired. You have a hangover. You think the problem is over here but the problem is in your gut. That is your gut trying to recover slowly. Give me energy.
(14:02) Give me you've killed all my microbiomes. So give me food. And then you try to recover and it actually takes you 48 hours to recover. Right? So I feel alcohol even once in a while even in a minical even in a minimal quantity is doing long-term damage for sure. >> It's very difficult to convince people on what gives them happiness >> from a psychological level versus a physiological level.
(14:25) True >> and I do expect Dr. Yokesh that maybe in about five six years time we will see warning on alcohol bottles and beer cans. It's injurious to your health and stuff. >> You even told about happiness. Yeah. Now happiness, serotonin is the happy hormone. 90% of happiness is from your gut.
(14:46) And there is a very famous study which has shown that those people who are constipated, they're very low, they are tired, cranky because this methanogenic growing bacteria eats all the gut serotonin and that's not able to stimulate our brain and that's why it's low. >> So a gut microbiome will help a person discover if they have this migogenic bacteria.
(15:06) >> Absolutely. I am doing a pilot study in GBP which is an institute where we are going to use glucose hydrogen breath test, lactolose hydrogen breath test to detect the abnormal microbiomes in your gut and we can potentially cure almost anything constipation IBS any variety bloating postrandial heaviness and even fructose intolerance we're going to that level so I think gut microbiome is gut is not the second brain it is the only brain >> powerful words coming from a gastro And you make my position in diet being very supreme
(15:42) because you can alter the gut microbiome. >> We live in the land of ayurvea. >> Mhm. >> Right. And um I think ayurveda [snorts] from a long period of time actually got the kapita and there's a certain by individuality and stuff like that. >> Um as a clinician as a doctor alopathic doctor. >> Yes. Where do you draw the line between pure Ayurveda and alopathic medicine and do you believe that both can be integrated and help a person improve their health? >> All right.
(16:16) So in terms of gastroenterology I feel alopathy or connection definitely because heavy don't have fruits after meal. Now let's take one example right now. Don't have fruits immediately after meal. Okay? Because when you have fruits immediately after a meal, you're going to lose all the essential nutrients of this. You'll not be able to digest it out, right? You'll have a potentially more bloating, more fermentation because your body is already digesting.
(16:55) So all this excess fructose will go into your small distal small intestine and the hydrogen starts to get fermented and then you feel glass, a bit of bloating, all this insertion. This was [clears throat] said 5,000 years ago by legends. Now we have evidence to prove it. So there's definitely a there's definitely a coincidence.
(17:13) Now where can we draw the line? That's questionable because we have to keep learning, learning, learning. So I cannot answer that. But there is definitely an integrative axis between both streams. Do people make a mistake by looking the body like organ by organ >> when and is everything biologically interconnected? Because I'm reading up on the gut brain.
(17:36) Today your lecture was about the gut brain. You talked about gut heart, gut lung, immune and metabolic connections. >> Yes. >> It's very difficult as a nutritionist to convince people by >> it has an impact on the good bacteria and the gunda bacteria. >> Yes. So talk to me about this. >> Okay. So right now whatever you eat is going to affect your gut microbiota.
(18:01) Okay. So your gut microbiota is going to affect your gut wall and your epithelial lining which is connected to the veagal nerves. Now the veagal nerves are connected to your brain and your brain connects the entire body. So what you put in your mouth that is definitely going to affect your gut.
(18:22) Now you told about gut brain, gut immunity and gut skin, gut muscle access. Now there is something called gut sex access. >> Huh? >> Huh? So what they have told that in uh there was a study which was done in people who are having premature ejaculation they had more predominant bad bacteria. There was even a study which I told that those people who have had less libido, they are also having an association with poor bacteria which shows that in our ancient study which shows that chakras were over here which is the gut and your sexual axis also coincide with the meaning they
(18:57) meant they had the answer but they didn't have the evidence but now we're getting evidence that's why I told gut is not the second brain it is everything. So India when you message me and ask me doctor what food increases sexual performance. Change your diet generally to have less processed food. Eat fruits and vegetables in the correct ratio.
(19:18) Time your food correctly. And once in your lifetime >> get yourself a nutrition plan that is aligned to your microbiome. You spend thousands of rupees on alcohol. You spend thousands of rupees on vacation. I mean people buy expensive iPhones and for the cost of a top- end line iPhone you can do your complete gut microbiome biohacking everything >> everything.
(19:42) So what have you done personally to hack your body? >> Okay. So recently I hired a group of dieticians. They were all interns. They were all beginners. We thought let's identify male wise. Okay. So morning I work out. I want something light. Postworkout I want something about lunch or dinner. So then I analyze my body. >> It's mostly in the afternoon.
(20:07) So I thought let's have a meal and I don't want too much carbs because recently I've been doing some studies and that how India they more genetically modified they're having more gluten less fiber and I feel it's not very healthy. So I was like let's go on a seed and a raw paneer diet.
(20:26) So I try been trying the salads for almost 1 month and my digestion has been smooth. I used to drink six cups of coffees per day. Now I just take only one that in the morning just before my workout just because I feel good. Okay. Or else I usually don't require that much coffee. So I used to think I'm in fight and flight mode. I need energy.
(20:48) I just change my lunch and I have constant energy. So you're absolutely right. Let's go out on vacation. Invest in your health. you will have so much energy and you will earn 10 times more money. That's simple. >> In fact, I had one gentleman um who is the CEO of a company >> and his age was 54 on my weighing scale when his actual age was 44.
(21:12) >> Okay. >> So, he was 10 years old. >> Okay. >> So, we started a program for a full year and we reversed his age by 14 years. >> Oh. >> So, he came down to about 40 years of age. >> Crazy. So, what parameters do you guys use? >> So, we look at the standard blood test, right? So, his liver enzymes were deranged.
(21:28) his uh diabetic panel was slightly deranged you know it's like 5.96 kind of level obviously his visceral fat was really high >> and right from Amir Khan to Virat Kohli to this gentleman I've always told them walking is the best >> range of heart rate to use fat as a substrate medium >> okay >> where 70% of the substrate medium is from fat and 30% from carbohydrate but everyone thinks they should run to burn fat >> true >> so they they throw the argument that we'll get burn more calories.
(21:57) >> True. >> But it's not about burning more calories because the arm admi or general people don't have the hit ability to sustain very long because they have normal lives. Like imagine if I tell you to do hit for 7 days a week just to burn off fat. You will not be able to operate. You'll not be able to do your research and all.
(22:12) >> So I'll tell you the science behind it. So when you run on a regular basis, you will burn your body will take glucose from your muscle also and your blood. >> Correct? So in order to counter that you need to have a post-workout meal with high protein also and a average amount of carbs which our Indian population doesn't do.
(22:30) But when you walk slowly in a steady state percentage uh like steady state concentration of flow so your body starts to dig into the reserve. So all this I learned from my bodybuilding coach actually I even participated in a Rubaru Mr. India. I went till 7.5% body fat. Not very healthy. But again, you have to test your bodies in extremes.
(22:49) Like how does it feel to go that low? So he was like, "Yes, wake up in an empty stomach. Do cardio in your empty stomach." So because when you do cardio in an empty stomach, your body's already fasted. >> But this is only for males. >> Males. Yes. No, even for males 8% is not healthy. It was just >> No, I'm talking about fasted state training.
(23:08) >> Fasted state training is very controversial. Okay. So it's not uh now there's numerous studies which say that even if you fast and do even if you don't fast and do >> the amount of fat lost is same >> but the question is is the weight which is lost is it more from muscle and less from fat or less from muscle more from fat that is still questionable >> I'm coming from a point of view females a lot of women want to turn up in the gym without food in their system and they have menration cycle >> and they are enemy also right
(23:38) >> so they try to burn fat by being in a fasted state fasted state. >> There is one or two research papers that came out of somewhere in UK >> which talked about that women are not able to burn more fat. They need to be fed 15 g of protein >> around 1 hour before a workout and some small amount of carbs. >> Okay, >> which is around three times that value.
(23:56) 45 gram of carbohydrate. >> Okay, >> so that's where my film stars and my athletes and all have excelled in performance. >> All right, >> because this small bio hack really really helps women. So if there are women out there listening in, send your husband hungry to the gym and let him walk on the treadmill.
(24:10) But you definitely eat [laughter] there. >> I want to ask you one more question. >> You're working something on called the entric reserve model. >> Yes. >> Talk to me about that. And what does India need to know about that? >> So let's say I take one of your kidneys out. Your other kidney can manage everything because it compensate.
(24:29) There is compensatory hypertrophy and that's a natural pathological process. But the same thing applies for a gut but you cannot see it. So now let's say you're healthy. Okay, you have your current reserve and you have your hidden reserve. But let's say you start drinking alcohol. You're having one lace, one chips packet, one bad snack.
(24:47) You're slowly your current reserve starts to go down. Your hidden reserve fills it. It's like a tank which is above which is protecting you. Now you go slightly overboard. Then it starts to go down and then you're symptomatic bloating constipation. Now also it's the hidden reserve which is compensating your current reserve but you're slightly symptomatic uneasiness.
(25:19) It's the food which is the problem. And then 3 months later, boom, you are pre-diabetic, you have fatty liver, and like your body is giving you warning signs. Your body is talking to you as soon as you wake up. And if you're constipated, then people call me. [laughter] But jokes apart, doctor, is this measurable? The entric model dropping in its reserves. Okay.
(25:52) So that's what we are actually doing a massive study. We are we've been working with the best labs in the country and we are trying to measure it. So how we going to measure it? We are planning to measure this through the gut microbiota through your heart rate variability because again your gut is related to your veagal tone and we are planning to do a complete analysis in blood markers also your salivory cortisol.
(26:15) So salivory cortisol is happening only in two labs in India and studies have even shown as soon as you wake up if you wash your phone your saliva response goes down. Yes, >> I never look at my phone. I have a strict protocol. I wake up at 4:45 and for 2 hours I never touch my phone. Even if there's any Microsoft PPT or something, I ensure it's printed.
(26:37) >> What happens when the cortisol goes up? So no morning you're supposed to have a natural spike. This is physiological. But as soon as you wake up and you look at your phone, you're blunting that response. You feel tired. [laughter] You feel lazy. Your mood is bad. You're low. Then you're stressed. Okay. Why did you pick up that phone? You're going to social media and looking at other people's life.
(27:10) All this everything is physiologically connected. You feel the problem. Today we were at the longevity summit. >> You had an amazing lecture. >> Where do you think as biohackers we're going to be in the next 10 to 20 years? >> I think living 100 years should be normal. It should be absolutely normal. There was even a study done in China and Japan for in those people who had lived 100 years they had a distinct microbiota pattern.
(27:43) How is this possible? If okay let's say we're in the 18 18th century it's normal but now sal it's a dream. The average lifespan of an Indian is 65. Where are we at? We've gone almost half. We're looking at flying cars. We're going to the space. But what are we ignoring? Our basic health. And let me tell you, no matter what rocket science or any sort of technology, your human body is the best possible science that any mankind can create.
(28:19) It's absolutely shriveling. I've done a colonoscopy and so this is a large intestine and this is a small intestine. So when we do a colonoscopy, we'll have to go from the large intestine to the small intestine and that's known as ilial intubation. [clears throat] So it's very hard technique. Okay, they say if you have a 90% intubation rate, you're an expert colonoscopist.
(28:37) Okay, so once you go inside the ilium, just look at the beauty. You will you go into any coral reef in Australia. I've been to the bay of uh in Australia, there is nothing as beautiful as your illiam. It's so beautiful. That's that's that's your human body and you're not taking care of that and looking into that. That's bogus for me.
(28:58) 20 years from now when you open your clinic. >> Mhm. >> What are the tick marks that you'll recommend people to do? >> All right. So in terms of diet, number one is fiber. Your fiber they are saying 25 to 30 g. I would say go 40. There's no harm. Go 40 g of fiber. Number two, you must have any sort of fermented food.
(29:24) Be it yogurt, be it kombucha, be it keir. Fermented food is must. Lastly, resistant starch. Why? Because they give you short [clears throat] chain fatty acids. Studies have shown that short chain fatty acids is what regulates your glucose and lipid metabolism. If you're diabetic or fatty liver, you must have noticed a lot of patient, they're not so fat.
(29:45) They'll be like, but they they're still pre-diabetic. Why? Because they're not eating the right food. They're not triggering the right microbiota. So all these three sectors of food and resistant starch you need to have cooled rice, cooled roti. [laughter] That's what people tell me. I know all these resistance starch.
(30:16) It's just magic. And deep down inside, you know, kanji, >> it's magic. Our ancestors knew it. But we are slowly losing down. So once we fix the food, I think we can just do wonders. And one more thing is I think working out because when you work out the endorphins uh now now they are studying something called as the gut endocanabonoid system. All right.
(30:37) So anandomide there is something called verdomide. >> Okay. >> All these receptors are present in your gut. Now we are doing research. Maybe 5 years later I'll we'll be doing another podcast. I'm like, Ryan, your gut cannabonoids are wrong. Maybe I'll have to fix that. >> So, so basically I've noticed, and this is related to exercise or related to diet, >> both.
(31:01) >> Because I've noticed when I do highintensity karate, >> the next day my poop is very beautiful. >> And I communicate to my wife, baby, my poop was so [laughter] beautiful. She's like, you're so gross. I was like how do I explain to somebody who's not a scientist in the house [laughter] you know we discuss poop and how cool your poop was and all.
(31:22) So India today I'm with the poop doctor the gut doctor the gastroenterologist who's doing research and the reason I bought Dr. Yokesh on board was I want you to be convinced that one you need to change the way you eat. You need to change the timing of when you eat. Discover it for your body. You need to change the way your portion is served to you.
(31:45) You need to change how fermented foods come into your life. You need to add more fiber in your life. And doctor has said the most important thing is that alcohol is destroying your gut. So if you want to live 200, these are things in your 20s to 50s you want to look at addressing because your body is the most expensive real estate.
(32:05) Doctor, if people want to find you, where can they find you? >> So I'm there in Instagram, I'm there in YouTube and uh I'll share my telegram link community. You can join me over there. And I feel the gut is the solution to your stress, your anxiety, your PCOS, your breast disease, your ADHD and everything.
(32:27) IBS constipation though is obvious. I'm not even going to go there and I don't have evidence for this. Give me two years time. I will put it in front of you and we'll rock it. >> Thank you doctor so much for your time today. I know you have a busy schedule and you need to get back to your clinical practice.
(32:41) But you have shared wise words of wisdom. I wish you all the best in your study. And I hope India won't doubt you because when a doctor says so, you better listen. >> Thanks for watching and a big thank you to Dr. Yokesh. This is one of the most eyeopening conversations I have had on gut health. Let's all wish him luck with his gut microbiome research. Dr.
(33:03) Yokkesh, if you're watching, it was incredible to sit across from a young doctor who isn't just treating patients but trying to change how India thinks about health. If this helped you, subscribe and press that bell icon so you never miss episodes like this. Also, it helps me earn more revenue to get guests on board and have conversations that have deep value to both of us.
(33:26) Now, do you want more conversations with doctors? Uh, comment which doctor I should interview next. And by the way, watch my episode with this gastroenterologist. It'll really change your gut health. And if you need support with your diet, with your nutrition, or your longevity, call the number on the screen or use the link in the description.
(33:45) My job is to change the way you eat. My job is to make you realize that your body is the most expensive real estate you will ever own. It's time for me to be the architect for your new dream project. See you in the next one.
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