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The Three Pillars of Athletic Lifestyle Medicine w/ Jerzy Gregorek | Holistic Pharmacy Podcast · Pharmacy Podcast Network

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Speaker 1: You are listening to the global network of podcasters dedicated
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Speaker 1: to the pharmacy profession. Welcome to the Pharmacy podcast Network.
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Speaker 2: Hello, and welcome to the Holistic Pharmacy Podcast. I'm your host,
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Speaker 2: Marina books of and I'm a functional medicine pharmacist in
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Speaker 2: New York. I'm also a clinical herbalist and an integrative
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Speaker 2: health coach specializing in mindfulness and empowerment. I'm on a
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Speaker 2: mission to transform the way we approach healthcare by bridging
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Speaker 2: the wisdom of traditional medicine with modern practice, and in
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Speaker 2: this podcast, I will be highlighting guests who do just that.
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Speaker 2: I'm constantly in fired by them, and I know you
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Speaker 2: will be as well.
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Speaker 3: Hello, Hello, Welcome back to the Holistic Pharmacy Podcast. I
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Speaker 3: have another amazing guest for you today. His name is
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Speaker 3: Jersey Gregork and he's a four time World weightlifting champion, poet,
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Speaker 3: and co creator of the Happy Body Program. Together with
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Speaker 3: his wife, a world champion, he created the Happy Body,
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Speaker 3: a lifestyle medicine program that combines mindful exercise, nutrition, and
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Speaker 3: emotional eating intelligence.
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Speaker 4: Over the last three decades, Jersey has.
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Speaker 3: Coached everyone from Silicon Valley leaders to individuals overcoming pain,
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Speaker 3: aging and chronic challenges.
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Speaker 4: So that's further I do Jersey, welcome, welcome.
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Speaker 5: Him, great to be here. Thank you for lighting me.
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Speaker 3: Yeah, so, Jersey, I'd love for you to tell us
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Speaker 3: your whole life story very quickly, where you grew up,
2:02
Speaker 3: how you want to be this coach and now specializing
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Speaker 3: in information.
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Speaker 5: Challenge. Right. So, I was born in Poland and.
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Speaker 6: When I was nineteen I went into the fire department.
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Speaker 5: I became the fireman. Really liked to be a fireman.
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Speaker 6: The first time when I went to a fire, I
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Speaker 6: had this feeling that somebody needs me, and I've never
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Speaker 6: had it, so that feeling really I chased my whole life.
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Speaker 6: It feels good when people need us, and it feels
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Speaker 6: good to help people.
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Speaker 5: So both.
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Speaker 6: Really inspired me and I was glad that. Yeah, I
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Speaker 6: was a fireman. But after five years I went to
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Speaker 6: the Fire Protection Engineering Academy in Warsaw.
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Speaker 5: Spent there four years.
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Speaker 6: So I loved the fire department and being fireman and solidard.
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Speaker 6: At the time, it was nineteen eighty one solidarity I
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Speaker 6: was very strong and the government was fighting at and
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Speaker 6: they tried to use the fire department against demonstrations. We
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Speaker 6: said no, I was the leader of the strike and
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Speaker 6: it ended up after ten days. They landed helicopters and
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Speaker 6: tanks and forces out and I was underground for three
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Speaker 6: years and my mentor was captured, tortured Martin. Now he
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Speaker 6: is the Martiner in Poland. His name is Jersey Poblusko,
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Speaker 6: and I escaped from Poland in eighty five, went to Sweden,
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Speaker 6: then to Germany and then came to us.
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Speaker 5: In the US. It was tough, it was very challenging.
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Speaker 6: At the beginning, we UH we slept on UH floors
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Speaker 6: of our friends, so it was like a homeless experience.
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Speaker 6: But because of our weightlifting background, we became coaches UH
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Speaker 6: in James in Burbank and slowly found our lives into
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Speaker 6: fitness and and and health and fitness and and eventually
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Speaker 6: UH let to work with people, regular people, not weightlifters,
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Speaker 6: but regular people. And the experience and the gifts were
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Speaker 6: that we learned that people have a lot of different
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Speaker 6: design when it comes to fitness. Some of them they
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Speaker 6: want to lose weight, some of them they want to
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Speaker 6: be happy, others they have more energy, and others they
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Speaker 6: want to get rid.
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Speaker 5: Of pains and be beautiful and so on.
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Speaker 6: So all of these reasons were there, but we follow
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Speaker 6: certain ways like weightlifting is to become flexible, to become strong,
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Speaker 6: to be fast, to have good posture.
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Speaker 5: And that help everyone.
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Speaker 6: So that help us to really see that there are
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Speaker 6: certain standards to follow and if you follow those certain standards,
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Speaker 6: you should be okay, you have a good life, and
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Speaker 6: then you should improved, you should be a quality person.
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Speaker 5: So that led to the creation of the Happy Body program.
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Speaker 6: We call it athletic Lifestyle medicine and I can explain
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Speaker 6: later that's what it means really, but the book was published.
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Speaker 5: It took us about five ten years to really write
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Speaker 5: the book.
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Speaker 6: It was a journey by journey, and then after the
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Speaker 6: book was published, we learned that took up a plan
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Speaker 6: is not enough. There are really other factors in measure
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Speaker 6: that helped.
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Speaker 5: So what was it. It means that people need to be.
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Speaker 6: Educated, inspired, motivated, habits need to be formed. Even something
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Speaker 6: is good in life doesn't mean that people will do it.
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Speaker 6: So that led us to pursue PhD in research and
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Speaker 6: psychology to understand human behavior and learning how to talk to.
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Speaker 5: People to.
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Speaker 6: Inspire them, but also to create in their mind acceptance
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Speaker 6: of doing what is good, even they don't like it.
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Speaker 3: Yeah, Jersey, I completely completely resonate with everything you're saying.
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Speaker 3: First of all, I'm a fellow immigrant, so I understand
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Speaker 3: what it's like to be in another country, and it
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Speaker 3: was easier for me because I came with my parents
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Speaker 3: and I already had some family here, So that was
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Speaker 3: a lot of support that we received already from having
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Speaker 3: people that we know. But of course being an adult
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Speaker 3: and fleeing a country and immigrating somewhere and then building
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Speaker 3: there from scratch must have been very difficult. And yet
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Speaker 3: you obviously have achieved massive success.
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Speaker 4: So I'm going to share what was the.
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Speaker 3: Biggest challenge that you felt you had to overcome, and
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Speaker 3: then what is the key to the success and the
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Speaker 3: program that you've developed at health as People.
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Speaker 5: The language was the biggest challenge.
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Speaker 6: It was not as much for me, but for Annella
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Speaker 6: was a big challenge. So we were weightlift series, so
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Speaker 6: we knew a lot how to hundle the body from
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Speaker 6: the perspective of lifting weights and be healthy and strong
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Speaker 6: and quick.
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Speaker 5: But the language was a challenge.
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Speaker 6: So Anela was progressing very slowly, and Uh, at certain
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Speaker 6: point I thought, if we go like that, then it
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Speaker 6: will take forever to learn the language. There's a certain
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Speaker 6: point that I told Ailan tomorrow I will only speak
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Speaker 6: in English to you, no more the Polish language. And
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Speaker 6: she laughed at me and she foret that I was
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Speaker 6: not serious.
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Speaker 5: But next day English only.
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Speaker 6: So then she got upset next day and then she knew.
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Speaker 5: She figured out that I'm not.
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Speaker 6: Going I was not going to talk in Polish and
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Speaker 6: after three four days she started walking with a dictionary.
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Speaker 5: It was really tough. It was tough, but.
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Speaker 6: After bad a week, she signed herself in a high
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Speaker 6: school for about three hours or four hours in the
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Speaker 6: evening and Glendale College for all English classes. She was
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Speaker 6: in English for twelve hours and thirteen hours a day.
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Speaker 6: And after two months she was like.
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Speaker 5: Well, she spoke in English very well.
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Speaker 6: And then she applied to be a coach at Women's
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Speaker 6: Only in Studicity and then she got the position there,
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Speaker 6: and you know, it.
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Speaker 5: Was really good for her.
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Speaker 6: She actually fought for herself in English and succeeded. So
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Speaker 6: she was a coach in bourd Bank, in Power Source
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Speaker 6: and for Women's Only, and then slowly howl Ie, our
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Speaker 6: life progressed. We made a little money, but it was
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Speaker 6: enough for us because we are immigrants, so we didn't
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Speaker 6: spend much money. Our client lived in Burbank in this.
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Speaker 5: Little small and it was not the houses.
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Speaker 6: It was like four hundred square feet shock, but it
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Speaker 6: was three hundred dollars. And he said, how, I'm going
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Speaker 6: to go somewhere else because I can afford and I
11:12
Speaker 6: will let you to be there to live there, And
11:15
Speaker 6: so we did and it was our independence, first independence
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Speaker 6: in US. The most interesting was that we had a
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Speaker 6: lot of clients coming from Beverly Hills billionaires at the time,
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Speaker 6: and they were coming for dinners to our little shack
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Speaker 6: and that was really interesting that we had different ut
11:39
Speaker 6: and seals and for eating different plates. So you see
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Speaker 6: again you know, like it's not really important. The money
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Speaker 6: is not really important. It's like sings, all right about that.
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Speaker 6: Equanimity or happiness really doesn't depend on how much we have.
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Speaker 6: It really depends on how we are, how we are together,
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Speaker 6: Are we enjoying conversations, are we interested each other?
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Speaker 5: Are we liking each other?
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Speaker 6: And that's where it is. If that is not working,
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Speaker 6: then nothing can fix it, really.
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Speaker 3: Yeah, absolutely, And where did the idea for the happy
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Speaker 3: body come in?
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Speaker 4: And how can we make our bodies happier.
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Speaker 6: So after many years, really we figured out that there
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Speaker 6: are certain standards to follow to actually achieve this wonderful,
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Speaker 6: fantastic body. And we thought, okay, there is a certain
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Speaker 6: body weight, there is certain leanness, there is certain flexibilities
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Speaker 6: and in strengths, certain speed, certain posture, and we try
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Speaker 6: to really figure out what is that you know enough
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Speaker 6: of that and where is it? And after years of looking,
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Speaker 6: we found the numbers. We found the numbers for every standard,
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Speaker 6: and those numbers became the pillars of the happy body.
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Speaker 6: We started really once the standards were established, that we
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Speaker 6: created a plan, a plan on how to achieve it.
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Speaker 6: That we had to create the exercise plan, the food plan,
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Speaker 6: and the meditation because there are three things that are
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Speaker 6: really important in life to two focus and exercises. One
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Speaker 6: of them the food that we eat, and the last
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Speaker 6: one is calming yourself down. A meditation is really good
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Speaker 6: here and what and how to really exercise or how
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Speaker 6: to ease It's important because that is the link toward
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Speaker 6: our information. Right see, breaking exercise too much and become
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Speaker 6: to inflame and about it. It doesn't have time to recover
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Speaker 6: itself and we can make a lot of mistakes.
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Speaker 4: Yeah, absolutely.
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Speaker 3: I have seen personally in my practice and in my
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Speaker 3: own life that there has to be balance, there has
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Speaker 3: to be moderation. Too much of a good thing can
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Speaker 3: also become problematic, right, So we need to understand what
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Speaker 3: our body thrives in and what can we do to
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Speaker 3: help ourselves with the benefits but not as much as
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Speaker 3: the risks. And as a clinician, that's always what we
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Speaker 3: think about. So I want to know from your experience,
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Speaker 3: why do you think so many people struggle with inflammation?
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Speaker 4: And also what you mentioned.
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Speaker 3: Earlier, which is the resistance to change their habits.
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Speaker 5: What is that driving is a good thing? Well, you know,
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Speaker 5: it's information is interesting.
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Speaker 6: Information, and research really points to that the more we exercise,
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Speaker 6: the more information. Okay, that is true. Then to exercise
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Speaker 6: less is actually the road toward not to inflame the
15:43
Speaker 6: body and then recover. But society somehow focuses on a
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Speaker 6: lot of inflammation, like running for one hour or two
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Speaker 6: creates information for one hour, for two hours, for seven
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Speaker 6: hours after So.
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Speaker 5: There is a I don't know if you know the
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Speaker 5: book Born to Run. The book was written on.
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Speaker 6: The basis of a person that was running with Mexican
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Speaker 6: Indian tribes and he ran a lot.
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Speaker 5: He was fifty eight, and then when he died, he
16:28
Speaker 5: passed in Mexico. He collapsed from exhaustion.
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Speaker 6: So what really really happens when we exercise too much.
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Speaker 6: There is the chemical in the heart that when we
16:45
Speaker 6: get in flame, stays there and that chemical is powerful
16:49
Speaker 6: again makes little small scars in the heart. And when
16:54
Speaker 6: we keep inflamed the body system for a long time,
16:59
Speaker 6: that can cause arythmia, and that after arrythmia we have
17:04
Speaker 6: a problem with, of course dying. And so that what
17:09
Speaker 6: happened to that runner. And a lot of research came
17:17
Speaker 6: from Canada actually investigating exploring long distance runners and they
17:26
Speaker 6: found also that inflammation, arrhythmia and sometimes you know death.
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Speaker 6: So we know that the more we exercise, the more
17:39
Speaker 6: inflammation we cause. So it is important to exercise little
17:45
Speaker 6: and have the most benefit from it and be happy,
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Speaker 6: enjoy it.
17:52
Speaker 5: Right.
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Speaker 6: So when you think about sprinters, sprints run ten seconds
18:02
Speaker 6: and then rest three minutes and run ten seconds. So
18:07
Speaker 6: usually they don't even run ten seconds because they when
18:10
Speaker 6: they really practice, they run three four seconds. Coming out
18:15
Speaker 6: of blogs, and you can imagine this printer training coming
18:19
Speaker 6: out of blogs, and it's about three four seconds and
18:23
Speaker 6: the rest three minutes. So in one hour, three four
18:26
Speaker 6: seconds every minute, it comes to about really one minute
18:30
Speaker 6: of training fifty nine minutes of resting or sitting on
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Speaker 6: a bench.
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Speaker 5: That kind of training.
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Speaker 6: Creates the lastest, the most powerful athlete on our planet
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Speaker 6: used to involved, Wow, you know, I watched his training
18:50
Speaker 6: coming out of blogs and then you know between its
18:53
Speaker 6: three minutes. So they talk, they on the phone, right,
18:58
Speaker 6: they get just like they not, never exhausted, right, So
19:02
Speaker 6: there's exhaustion somehow became the way of life. We think
19:09
Speaker 6: that if we are exhausted, we train hard and we
19:14
Speaker 6: are good.
19:16
Speaker 5: Well, the opposite is true.
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Speaker 6: The exhaustion actually creates a lot of chemicals in our
19:23
Speaker 6: about the system that leads to you know, being hired,
19:28
Speaker 6: being overtrained, and you know, disappointments and depression, anxiety. All
19:38
Speaker 6: that happens because we have expectations and the expectations are
19:43
Speaker 6: not mad.
19:44
Speaker 5: We think we want to get better.
19:47
Speaker 6: We want to let's say, lose weight, get stronger, or
19:50
Speaker 6: recover or muscle.
19:52
Speaker 5: But then we do certain things and the opposite happens.
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Speaker 5: So what's going on? Right?
19:58
Speaker 6: So then do we listen to the wisdom of our science?
20:03
Speaker 6: What the science is saying, and we don't. So why
20:09
Speaker 6: did it happen That science is saying, in order to
20:13
Speaker 6: gain muscle you do you need to do start training.
20:17
Speaker 6: And what happens also is that cyclopedia happens to all
20:21
Speaker 6: people who age after.
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Speaker 5: Thirty five, We start losing muscle.
20:27
Speaker 6: Then also, when we exercise too much, we actually lose muscle,
20:32
Speaker 6: not gain muscle, we lose. So there are Marten runners
20:37
Speaker 6: there are one hundred twenty pounds, but when we look
20:40
Speaker 6: at sprinters, they have two hundred pounds. They they they
20:45
Speaker 6: don't exercise at all. Almost right, you can imagine pull
20:50
Speaker 6: pull vulters training. Yeah, run very fast, about four seconds,
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Speaker 6: jump freeman stressed, maybe another run, and that is the training,
21:02
Speaker 6: the training based on extreme quality. You think about like
21:09
Speaker 6: Olympics stadium. What do you see do you see people?
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Speaker 6: All the people there run very fast, row things, jump
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Speaker 6: and that's all they do. Everything lasts not more than
21:23
Speaker 6: five seconds. So how to really exercise? So we thought
21:28
Speaker 6: about that and we created the third Demante training exercises
21:33
Speaker 6: that would cover the whole body system, would make the
21:36
Speaker 6: body happy. So the body wakes up in the morning
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Speaker 6: and you started moving and through the all the movements,
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Speaker 6: the flexibility happens, the body likes it.
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Speaker 5: The body is like water. Would you know, Bruce Leie
21:53
Speaker 5: was saying, water body. You know, think about that like water. Two.
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Speaker 6: Uh, that's the purpose of the happy body to create
22:03
Speaker 6: this flow, this this water body. There's this movement of
22:08
Speaker 6: the body, no obstacles, and that creates the possibility for
22:13
Speaker 6: the pain to be created. Because bones are away from
22:17
Speaker 6: each other, there is no inflammation. So it's another factor
22:21
Speaker 6: that inflexibility causes the bones to come together. And once
22:25
Speaker 6: they are getting together, the inflammation sets up. Our fighters
22:30
Speaker 6: sets up, and then we have pains and remove our.
22:34
Speaker 5: Joints and you know, so it's a.
22:39
Speaker 6: It's a lot of knowledge there already, but there isn't
22:44
Speaker 6: also obsession about being tired, being exhausted. It's it's hard
22:51
Speaker 6: two train let's say, to jump on a box two
22:56
Speaker 6: times and rest for two minutes. It's just something that
23:02
Speaker 6: needs to be cultivated.
23:04
Speaker 5: Why people that will know.
23:08
Speaker 6: How to talk to people that skills are a good
23:12
Speaker 6: thing and to develop skills and quality is actually a
23:16
Speaker 6: better thing that exhaustion and you know, mindless running.
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Speaker 3: Yeah, you're definitely tapping into our societal obsession with productivity
23:31
Speaker 3: and always being on and.
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Speaker 4: More is better.
23:36
Speaker 3: And so from your philosophy, what's the perfect amount of exercise,
23:42
Speaker 3: what time of day should we be exercising, and any
23:45
Speaker 3: other factors that maybe the culture around us gets it wrong.
23:51
Speaker 5: I think that they know we. I think that thirty
23:54
Speaker 5: minutes is enough today, and that should be enough to
23:58
Speaker 5: create about that is flexible, that is strong, that is fast,
24:04
Speaker 5: and that has good pasture, and.
24:06
Speaker 6: Then once it's done, then sustain.
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Speaker 5: It throughout your life. It means that's something.
24:15
Speaker 6: So we thought about the happy bodies like yoga, but
24:19
Speaker 6: with weights.
24:21
Speaker 3: And.
24:23
Speaker 6: Because the weights are important, the strength is important, and
24:28
Speaker 6: their exercises should deliver all those things that we talk
24:34
Speaker 6: about in just thirty minutes.
24:37
Speaker 5: So that's what we created.
24:38
Speaker 6: We created the program that the standards, and then the
24:43
Speaker 6: plan as the program that could actually deliver it, and
24:48
Speaker 6: people do eighting exercises a day and no more than
24:53
Speaker 6: thirty minutes, and then that helps to develop all those
25:00
Speaker 6: standards and predude them and to create this driving body
25:03
Speaker 6: in the robot body ready for almost anything, flexible, strong, quick,
25:09
Speaker 6: and I don't what age right, it can go forever,
25:13
Speaker 6: almost like it's amazing, you know, I'm seventy one years old.
25:16
Speaker 6: But you know, I don't see the difference between when
25:21
Speaker 6: I was in twenty and my living is today.
25:24
Speaker 5: If I want to ski is ski.
25:26
Speaker 6: If I want to serve, I serve in the same
25:28
Speaker 6: way as I used to.
25:30
Speaker 5: So what's going on here? Right?
25:34
Speaker 6: So there is a huge gap and possibility between those
25:39
Speaker 6: that are champions and those they don't do anything, or
25:43
Speaker 6: they do something not right, they do something that.
25:47
Speaker 5: Actually helps them to age faster.
25:50
Speaker 6: I don't want to age faster, and aging faster for
25:53
Speaker 6: me it means to exercise too much.
25:59
Speaker 3: Wow, that's a what you just shared about your own
26:02
Speaker 3: abilities and lifestyle, So congratulations on that.
26:06
Speaker 4: Now I want to talk.
26:07
Speaker 3: About the food piece because I've been studying health and
26:11
Speaker 3: nutrition for a while and outside of like the theory
26:18
Speaker 3: of what should be healthy for us, I'm curious if
26:21
Speaker 3: you can speak on the quality of huge and all
26:25
Speaker 3: the toxics that we're exposed to that also contribute to
26:28
Speaker 3: information and how we can address that.
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Speaker 5: I think that buying, first of all, the food is
26:36
Speaker 5: important to be aware mindful that buying foods matter. So
26:47
Speaker 5: where to buy matters.
26:49
Speaker 6: So if you go to Whole Foods, you have certain
26:52
Speaker 6: food if you go to a grocery they have certain food.
26:59
Speaker 6: If you want really get better quality food, then you
27:03
Speaker 6: buy from farmers. If you have farmers around, develop relationship
27:10
Speaker 6: with farmers. So we have these farmers that deliver boxes
27:17
Speaker 6: like csa company, farming company that does it. So we
27:25
Speaker 6: buy two boxes every week.
27:28
Speaker 5: We go to Palo Alto and pick up our boxes
27:32
Speaker 5: every week. We know that the company, we know it
27:37
Speaker 5: is organic.
27:38
Speaker 6: We know that people volunteer there to go there, check them,
27:43
Speaker 6: see them, how would they actually do things, So it's
27:47
Speaker 6: an important factor. The other thing is that we do
27:55
Speaker 6: not eat any products, so we do not buy a product,
28:01
Speaker 6: so we don't The only product that we buy is.
28:07
Speaker 5: Oil, vergin oil, avocado oil or vodka. Right, so wine
28:15
Speaker 5: would be the product, but that's it. We buy veggies,
28:20
Speaker 5: we buy.
28:22
Speaker 6: Fruits, We buy nuts, seeds, beans, rice, Everything is not
28:29
Speaker 6: a product, is a produce. And we love both to cook,
28:34
Speaker 6: so we both you know, my mother taught me how
28:37
Speaker 6: to cook. I was about, you know, twenty seven years old,
28:42
Speaker 6: twenty eight and I went to my mom and said,
28:44
Speaker 6: Mom kissed me how to cook. And she said, okay,
28:49
Speaker 6: come for the before dinner and we'll cook and super rise, and.
28:53
Speaker 5: Then I came and brought my notebook and said, no, no, notebook,
28:57
Speaker 5: you have to really get it. We will. We will
29:02
Speaker 5: cook and keep cooking and then eventually it will integrate
29:05
Speaker 5: into you. And it did.
29:07
Speaker 6: After about two months, I was a cook. I could
29:12
Speaker 6: cook and undo the day I cook. I make soups,
29:16
Speaker 6: I make different you know, cabbage mixture, stews, and juices
29:23
Speaker 6: and smoothies.
29:25
Speaker 5: And really often food.
29:27
Speaker 6: We are some food there is really and it's so
29:30
Speaker 6: inexpensive that is crazy and so healthy it's not. I
29:36
Speaker 6: mean really, the most you know inexpensive food is healthy food.
29:43
Speaker 6: I don't know where the people got the idea that
29:46
Speaker 6: healthy food is expensive.
29:49
Speaker 5: I don't know where is coming from.
29:51
Speaker 6: But when we go to hold food and we spend
29:54
Speaker 6: one hundred dollars, we have like three or four bags
29:57
Speaker 6: and we have had like fifty pounds of food.
30:00
Speaker 4: Wow, yeah, amazing.
30:05
Speaker 3: You're making me want to put my kids to work
30:08
Speaker 3: in the kitchen as well.
30:12
Speaker 4: And let's acknowledge, yes, the food prices are rising.
30:17
Speaker 3: However, I agree with you that we can still find helpful,
30:21
Speaker 3: organic or local foods that is going to be less
30:25
Speaker 3: expensive than all the packaged, processed garbage.
30:29
Speaker 4: That's just a waste of money and calories.
30:32
Speaker 3: So I'm curious if you have any tips on how
30:35
Speaker 3: to decrease plastics around our food.
30:39
Speaker 5: Plastic, Yeah, plastic is a problem.
30:45
Speaker 6: So I didn't like plastic even when I was in
30:51
Speaker 6: Palm fifty years ago. I just didn't like plastic, certainly
30:56
Speaker 6: like plastic. And I don't use plastics. We use everything glass.
31:01
Speaker 6: And when we buy containers, they always glass. You pay,
31:07
Speaker 6: you know, we pay a little bit more like you
31:10
Speaker 6: pay for organic food, a little bit more.
31:13
Speaker 5: We buy it.
31:14
Speaker 6: For a cabbage, we say red cabbage or regular green cabbage.
31:20
Speaker 6: When it's organic, I can eat it like an apple.
31:23
Speaker 6: But when it's not, I cannot eat it.
31:27
Speaker 5: It's tasteless and it's not good.
31:29
Speaker 6: But when it's organic, it's sweet, like like an apple.
31:33
Speaker 6: I can eat the cabbage, and you know, I love
31:36
Speaker 6: it actually. And you know, one day we went to
31:41
Speaker 6: Napa and we were this pool and we ate the
31:45
Speaker 6: food that was there, and I had enough. After two days,
31:47
Speaker 6: I went to a grocery and brought to cabbages and
31:51
Speaker 6: I was eating the cabbage on my way and when
31:55
Speaker 6: it came to the pool, there was this Polish couple
31:59
Speaker 6: that didn't know we were Polish. And the woman said,
32:03
Speaker 6: look at this stupid man eating cabbage.
32:08
Speaker 5: That's interesting.
32:10
Speaker 6: But Angela look at her, and then after a while
32:15
Speaker 6: she went to her and said, in set in Polish,
32:18
Speaker 6: maybe you would like some, you know, cabbages.
32:22
Speaker 5: Well, it's uh. I think that there is a way.
32:28
Speaker 6: They are really healthy food and inexpensive. We eat a
32:34
Speaker 6: lot of beans and rice and grains.
32:39
Speaker 5: And you can look into.
32:40
Speaker 6: The adventist uh uh place in lom Linda. Lom Linda
32:47
Speaker 6: is near Los Angeles, and this is one of the
32:50
Speaker 6: Blue zones, and mostly the food that they eat is
32:55
Speaker 6: beans and rice.
32:56
Speaker 5: And when you go into.
32:57
Speaker 6: Stores there there is like acts fifty pounds bags of beans.
33:02
Speaker 6: You buy fifty pounds of beans and then you have
33:07
Speaker 6: it for a year of means, so you know, you
33:12
Speaker 6: add a little bit vegice to it. And the other
33:15
Speaker 6: thing is we don't really need much. Potatoes are really awesome,
33:21
Speaker 6: you know. I would like sweet potato and regular potatoes.
33:26
Speaker 6: And when you take a potato, when you pay fifty
33:31
Speaker 6: cents for it, maybe when you actually make the chips
33:35
Speaker 6: after that, it will be five dollars so and unhealthy
33:41
Speaker 6: five dollars.
33:42
Speaker 5: So there was this doctor who Connell, you know, forgot
33:48
Speaker 5: the name, but in.
33:52
Speaker 6: After the war he went to Hawaii to be a
33:59
Speaker 6: doctor and it was only one doctor, and he said,
34:02
Speaker 6: all the people that a poor diet, they were all healthy,
34:09
Speaker 6: and the Richmond diet was not healthy, and they were
34:12
Speaker 6: not healthy.
34:13
Speaker 5: And after twenty five years of thirty.
34:15
Speaker 6: Years, those poor people could afford Richmond's diet, so they
34:22
Speaker 6: did it and everybody became unhealthy. He spent forty years
34:27
Speaker 6: there and he said, it's amazing how it happens.
34:32
Speaker 5: So what are the engines that we don't like? The poor?
34:39
Speaker 6: Even the poor is the most healthy, the best.
34:44
Speaker 5: So what's going on.
34:46
Speaker 6: In our mind that we reject the goodness, the goodness
34:51
Speaker 6: that is inexpensive and that that is the mystery.
34:55
Speaker 5: That's what the mystery.
34:57
Speaker 6: But I guess I studied psychology because that's it fascinates
35:02
Speaker 6: me that you know, we would we would spend a
35:06
Speaker 6: lot of money on something that is very expensive in
35:11
Speaker 6: meantain there is something better even and very inexpensive, and
35:16
Speaker 6: will not do that.
35:20
Speaker 3: Yeah, the economy doesn't follow logic sometimes.
35:25
Speaker 4: And what you shared.
35:27
Speaker 3: Made me think of one of the biggest hot topics
35:30
Speaker 3: right now, which I think is protein consumption. And also
35:35
Speaker 3: there's arguments for animal versus vegan protein. So can you
35:39
Speaker 3: speak to what's the perfect amount and the perfect source?
35:45
Speaker 6: Well, first of all, how much is the amount of
35:48
Speaker 6: proteins needed to survive?
35:50
Speaker 5: Like ten percent? And that's where the asis.
35:54
Speaker 6: Then if you have twenty percent protein intake, Wow, there's
35:59
Speaker 6: a lot of protein. Okay, So where is it? Well,
36:05
Speaker 6: in beans there is about fifty percent. In rice, it's
36:09
Speaker 6: about ten percent, in potatoes ten percent, but in garbage
36:13
Speaker 6: thirty percent, in broccoli fifty percent, in spinarch fifty percent.
36:19
Speaker 6: Spinach has more protein than salmon and more protein than steaks.
36:25
Speaker 6: So well, protein is almost everywhere.
36:30
Speaker 5: The only.
36:33
Speaker 6: Ingredient that we will always have more than we need
36:38
Speaker 6: is protein, the only ingredient no matter what we do,
36:43
Speaker 6: no matter what we eat, we always have too much
36:47
Speaker 6: crazy crazy right, because the present is everywhere. It's not
36:54
Speaker 6: only in in fruits. Fruits are like traces of protein,
37:00
Speaker 6: mostly sugar and mono sugar. But anywhere else, protein is everywhere,
37:06
Speaker 6: even you know, in in cabbage about thirty cabage. And
37:13
Speaker 6: so the other thing is where is it coming from? Well,
37:18
Speaker 6: there was this China study that research that investigated the
37:25
Speaker 6: protein and and the protein whether the protein was coming
37:30
Speaker 6: from animal products or plant and was the difference is
37:34
Speaker 6: also organic or another ganging. So they found out that
37:41
Speaker 6: there is a link when is animal protein to problems
37:46
Speaker 6: have problems, and then less when it's planned. But they
37:54
Speaker 6: found out that five protein, when the inte is five
38:00
Speaker 6: percent of protein, then cancers stopped in about and then
38:09
Speaker 6: when they so the study was done on mice and reds, and.
38:13
Speaker 5: Whenever they.
38:17
Speaker 6: Went higher, fed the animals with protein higher than five percent,
38:22
Speaker 6: the cancer came back. So on and off they said,
38:26
Speaker 6: on and off they could do it like that, but
38:28
Speaker 6: five percent protein is almost impossible to really have this
38:34
Speaker 6: kind of intake. Gerson Therapy was created in nineteen thirty
38:39
Speaker 6: and he created his c therapy anti cancer therapy that
38:43
Speaker 6: is based on juices and based on carols and green
38:47
Speaker 6: apple and then other greens are added and he did
38:52
Speaker 6: it intuitively.
38:55
Speaker 5: But it looks like it's about five percent five percent.
39:00
Speaker 6: So then there's other story with the organic or not organic,
39:09
Speaker 6: and they tested that and they found out that there
39:12
Speaker 6: is not much really the difference between that, you know,
39:16
Speaker 6: organic also not organic also supported the health as well.
39:25
Speaker 6: Now Vegan oh I'm vegan. I'm vegan for fifteen years, so.
39:34
Speaker 5: I like to be vegan. So my wife is vegan.
39:38
Speaker 6: My daughter became, but she was not vegan, and we
39:43
Speaker 6: had a family that she was not.
39:45
Speaker 5: Her boyfriend was not.
39:47
Speaker 6: So when we cook dinners, we included steaks. They could
39:51
Speaker 6: make steaks for them, and then created ways that family
39:57
Speaker 6: could ever enjoy dinner and there was no.
40:00
Speaker 5: Stigma, you know, whether some are or somewhere or not.
40:06
Speaker 6: And not only after when she was nineteen she became vegan,
40:16
Speaker 6: and she expressed to us that she was very thankful
40:21
Speaker 6: that we would that we didn't force her to become
40:26
Speaker 6: vegan in any moment of.
40:28
Speaker 5: Life, that she arrived to that on her own.
40:34
Speaker 6: So's vegan good or isory?
40:42
Speaker 5: I think that after fifty.
40:45
Speaker 6: Maybe should people should maybe become vegan.
40:50
Speaker 5: That could help with also the weight and opening.
40:56
Speaker 6: The arteries and healthier.
41:01
Speaker 5: I think that is one way.
41:03
Speaker 6: But we can be vegan and also be so is
41:07
Speaker 6: another element here the body weight, and the body weight
41:13
Speaker 6: is really linking to.
41:16
Speaker 5: Two. Longevity is linked there.
41:20
Speaker 6: And the research that is done on that point that
41:28
Speaker 6: the skinner we are, the longer will so the skinny
41:34
Speaker 6: body looks like the old the arteries, everything is open,
41:37
Speaker 6: cholester is low, and so on. And then when people
41:41
Speaker 6: eat vegues, it could be that it's easier for them
41:45
Speaker 6: to be filled and to control the colories. The colors
41:52
Speaker 6: are controlled by itself and and everything becomes healthy. I
41:59
Speaker 6: love my life, Pazifican, Yeah, absolutely.
42:04
Speaker 3: I always quote Michael Pollen, eat real food, mostly plants,
42:08
Speaker 3: and not too much.
42:09
Speaker 4: You think you can't go wrong with that advice.
42:12
Speaker 3: And we haven't talked about the microbiome yet, but there's
42:16
Speaker 3: also a whole transformation that happens with our food through
42:20
Speaker 3: the microbes that digest it.
42:23
Speaker 4: And that's why a lot of the plants and the.
42:24
Speaker 3: Herbs really help our body become healthier too.
42:28
Speaker 4: And with a healthy.
42:29
Speaker 3: Weight and healthy bowel movements and intestines and all, disease
42:34
Speaker 3: really starts in the gut, right.
42:36
Speaker 4: So I would love to continue talking to you.
42:39
Speaker 3: I feel like there's so much more to cover, but
42:42
Speaker 3: we start wrapping up. I'd love to touch on the
42:45
Speaker 3: mindfulness piece that you mentioned and the psychology behind how
42:50
Speaker 3: to actually create this tabit change. So people have rejections
42:57
Speaker 3: right to getting good sleep, to getting meditation or mindset,
43:03
Speaker 3: to resting when they just want to keep going and exercising.
43:08
Speaker 3: So how do we help people help themselves?
43:12
Speaker 6: So we we build the program.
43:16
Speaker 5: Our program is that we do it every day.
43:19
Speaker 6: So our thoughts are that if you want to change anything,
43:23
Speaker 6: if you want to develop different habits, and they have
43:28
Speaker 6: to be integrated into the daily routine.
43:33
Speaker 5: So it has to be daily first.
43:35
Speaker 6: For one, the first thing and the second it has
43:39
Speaker 6: to be enjoyable, pleasurable. It has to you know, be
43:43
Speaker 6: fun that you do certain things and you have to
43:47
Speaker 6: really feel that it's good. So this one is an
43:52
Speaker 6: important element. So you are really behind learning skills like
43:57
Speaker 6: you learn dancing.
43:59
Speaker 5: Let's say you want to learn rumbo and you.
44:03
Speaker 6: Go and find teachers and then there are steps and
44:07
Speaker 6: there is awareness, there is a mindfulness already there and
44:11
Speaker 6: it's really hard to remember and to pass this time.
44:16
Speaker 5: Actually that it feels good and then you enjoy it.
44:22
Speaker 6: See, there is this time that we somehow need a
44:26
Speaker 6: lot of help from others. So we Aniela and I
44:32
Speaker 6: we started to dance this about five years ago and
44:36
Speaker 6: we found out that we've never donece that actually dancing
44:40
Speaker 6: is skilled. It's knowing every movement, every hand, every signal,
44:46
Speaker 6: every step, every turn is actually, yeah, I have to
44:54
Speaker 6: know about that, and I've never thought about dancing that way.
44:58
Speaker 6: So I was just moving, but the was not dancing.
45:01
Speaker 6: And finally we start dancing. And what a joy is that?
45:07
Speaker 6: You know, like when you start flowing.
45:10
Speaker 5: When everything moves and you know and the music happens. Wow,
45:15
Speaker 5: this is just like pleasure zone.
45:18
Speaker 6: So the happy body we create, it's kind of like
45:22
Speaker 6: finding the dance, the dance, the mindfulness and how how.
45:26
Speaker 5: Did do it do it?
45:28
Speaker 6: But also it had to be strength training. Everything has
45:31
Speaker 6: to be the part of it. And then the posture
45:34
Speaker 6: and so so we integrated into the happy body. Pranayama breathing,
45:39
Speaker 6: it means that you have four seconds for the inhale,
45:44
Speaker 6: about eight seconds for release for the holding the breath,
45:48
Speaker 6: and the four seconds for X. So when we exercise,
45:52
Speaker 6: we do exactly the same way. If repetition happens, we
45:56
Speaker 6: in hey, we I certain parts of the body, we lift,
46:03
Speaker 6: we stretch for the flexibility, we return and then x kay.
46:09
Speaker 5: So we in haale hold.
46:14
Speaker 6: xKy and that breathing patterns comes the body and parasympathetic
46:20
Speaker 6: system is engaged.
46:22
Speaker 5: We're doing six things during the happy body inhale flags lift,
46:30
Speaker 5: stretch return x K, six factors, six words that happened
46:36
Speaker 5: during the one left those six words is a mantra.
46:40
Speaker 5: It is a happy body mantra.
46:42
Speaker 6: So when people do their exercises, they will do in
46:48
Speaker 6: Hay said, mindfulness is coming in, so the focus becomes
46:53
Speaker 6: like in TM transcenderal meditation, there is a mantra and
46:58
Speaker 6: focus is on the mantra. Calmness is happening, and the
47:02
Speaker 6: distance is developed.
47:05
Speaker 5: So in the happybody we have these six things repeating.
47:09
Speaker 6: The mantra repeats itself, and after thirty minutes people report
47:14
Speaker 6: one thing.
47:16
Speaker 5: They are spaced out. They don't know what happened.
47:19
Speaker 6: But what happened is that the mind shifted to their
47:25
Speaker 6: mindfulness and to the calmness, and then they rested from
47:32
Speaker 6: thinking about the world that we the way we.
47:36
Speaker 5: Think about it. It could be good thinking, but it's
47:39
Speaker 5: really thinking.
47:40
Speaker 6: So it goes into the place of mindfulness where we
47:44
Speaker 6: are focusing on the mantra, and because of that, we
47:49
Speaker 6: get the stress release, we get the peace of the mind,
47:54
Speaker 6: we get relaxed, and we start really enjoying the time,
48:00
Speaker 6: the moment, not differently than we watch sunset.
48:08
Speaker 4: I love the analogy of dance.
48:11
Speaker 3: I would choose dance any day myself over like running
48:14
Speaker 3: or something like that. And sometimes it really is two
48:18
Speaker 3: steps forward than one steps back, so we just have
48:22
Speaker 3: to slow with it. So thank you so much for
48:27
Speaker 3: coming on and sharing your wisdom. I would love to
48:30
Speaker 3: invite you to a rapid fire around if you're.
48:34
Speaker 4: Up for it.
48:35
Speaker 5: Oh of course, yeah.
48:37
Speaker 4: All right.
48:38
Speaker 3: Question one, what's the number one thing somebody can do
48:44
Speaker 3: right now to improve their quality of life?
48:48
Speaker 5: Happiness?
48:49
Speaker 6: So there's definitely something that leads to happiness, and that now,
48:57
Speaker 6: according to Stoics, is the virtue mindfulness psychology.
49:04
Speaker 5: But happiness is awesome.
49:06
Speaker 6: Yeah, definitely search for it or become We have to
49:11
Speaker 6: become happiness because the happiness is a side effect of
49:14
Speaker 6: our way of life. It is not something that you
49:17
Speaker 6: can grasp, we can capture it is. It's a side
49:22
Speaker 6: effect of the way of life.
49:26
Speaker 3: So all right, what's your best tip for somebody to
49:30
Speaker 3: find their happiness?
49:35
Speaker 6: I think that the goodness is the first thing you
49:38
Speaker 6: have to become authentic and good in nature, So stop
49:46
Speaker 6: complaining and blaming, become creative, look forward and creativity is
49:53
Speaker 6: there is the shift that cand of help us to
49:58
Speaker 6: rest from negativity can shift toward the creative. And once
50:02
Speaker 6: we are creative, creative about making so creative, about cleaning creative,
50:08
Speaker 6: about writing something creative, about whatever it is, that creativity
50:14
Speaker 6: is awesome.
50:15
Speaker 5: Victor Franco was creative.
50:17
Speaker 6: He he wrote his manuscript, and he look into the future,
50:25
Speaker 6: the goodness of the future. He looked into Vienna, and
50:29
Speaker 6: he imagined that who will be reading from his manuscript?
50:33
Speaker 6: He spent six years in the concentration in came survived
50:37
Speaker 6: that because of looking forward into something good, something good,
50:43
Speaker 6: and it helps and it could be that people need it.
50:50
Speaker 6: But the focus needs to be on goodness and forward forward,
50:57
Speaker 6: and that the happiness as follows that.
51:03
Speaker 4: Wow, I love that advice. And I have to ask this.
51:07
Speaker 3: We've been talking about cabbage a few different times. So
51:11
Speaker 3: what's your favorite cabbage recipe?
51:13
Speaker 4: Number one? And then number two?
51:16
Speaker 3: If somebody isn't very excited or interested in cabbage, how
51:21
Speaker 3: can we inspire them to try it?
51:24
Speaker 5: Okay, I have you ask them? Dish.
51:27
Speaker 6: We love this this just like holy moly, when we
51:31
Speaker 6: eat just said, what's going on?
51:34
Speaker 5: The best dish on the planet.
51:36
Speaker 7: You know, it's just like I'd beat that one, you know,
51:39
Speaker 7: like Okay, how I do it? I take it red
51:44
Speaker 7: cabbage and you know, half of it and cut into
51:50
Speaker 7: six speeches that put into breval uh.
51:55
Speaker 5: Food processor.
51:57
Speaker 6: And then I take a red onion cut into half,
52:01
Speaker 6: so red onion, half of the red onion and the
52:05
Speaker 6: wholeness of the cabbage twice as march because the red
52:09
Speaker 6: onion can be strung. So I put this in and
52:13
Speaker 6: pulse it until the texture is good. I like the texture,
52:18
Speaker 6: let's say, but it's all cudd must right, not must much.
52:22
Speaker 5: That's the business.
52:24
Speaker 6: After that, I'm adding the pair, the pair that is right,
52:31
Speaker 6: the pair right, and then avocado.
52:36
Speaker 5: I add about two avocados that.
52:39
Speaker 6: They are right, that they are really good, placed them
52:44
Speaker 6: in and then mix mixed to the texture that I
52:50
Speaker 6: will like. So when I pulled out everything, mix everything
52:55
Speaker 6: so it's even mixed. I put into the plates and
53:00
Speaker 6: cover everything with blueberries.
53:04
Speaker 5: Hoorly Molly. This is just like wow. You know, white
53:09
Speaker 5: food is so good.
53:10
Speaker 8: It's just like, oh wow, this is really good. It
53:16
Speaker 8: we love this recipe. You can eat every day. But
53:19
Speaker 8: it's like so delicious and so healthy. That is crazy.
53:24
Speaker 5: And you know I when I never liked the kitchen,
53:30
Speaker 5: you know, I for me, kitchen it is. It doesn't
53:33
Speaker 5: have to be there at all.
53:35
Speaker 6: But I like a raw food and mixing food and
53:40
Speaker 6: finding the way that this raw food is delicious.
53:45
Speaker 5: And this is delicious dish.
53:50
Speaker 4: So how do we train our taste vines?
53:52
Speaker 3: Like, if somebody does not find that appetizing I do.
53:56
Speaker 4: I mean, I'm excited, I'm interested.
53:58
Speaker 3: But if somebody's like, I'm not sure, how do we
54:01
Speaker 3: develop that would like it?
54:04
Speaker 6: First of all, I've never met a person that didn't
54:07
Speaker 6: like it. Everybody that I give this this, Wow, this
54:11
Speaker 6: is delicious everyone.
54:14
Speaker 5: I've never really met anyone that didn't like that dish.
54:19
Speaker 6: But in case somebody doesn't like it, then you would
54:24
Speaker 6: need to find their weight of paste, what could be
54:30
Speaker 6: added to it or what could be taken out? You can,
54:34
Speaker 6: you can, you can become a little bit mixer and
54:38
Speaker 6: open to investigating, exploring you know the dish.
54:44
Speaker 5: So yes, there is adaptation that you you know, you
54:48
Speaker 5: could adapt.
54:48
Speaker 6: You could change amount of onion, let's say, or cabbage
54:53
Speaker 6: at a different fruit that the person likes.
54:56
Speaker 5: Changes. There is always a.
54:59
Speaker 3: Way, right, always when there's a will Well, Jersey, thank
55:03
Speaker 3: you so much.
55:04
Speaker 4: This was so fun.
55:05
Speaker 3: Please tell everybody how they can get in touch, learn
55:08
Speaker 3: more of your recipes, your exercises, and do all the things.
55:12
Speaker 6: Thank you well, iel ized writing her book is almost
55:17
Speaker 6: I think finished about our food the way we eat,
55:20
Speaker 6: so soon will be there.
55:24
Speaker 4: All right, beautiful.
55:25
Speaker 3: Well, I'll have all of your amazing links in the
55:28
Speaker 3: show notes. You're offering time with yourself right for a
55:33
Speaker 3: day or for a month.
55:34
Speaker 4: People can check it out and then.
55:37
Speaker 3: Also I'll share the link to the book and hopefully
55:40
Speaker 3: we'll be in touch.
55:41
Speaker 4: Jersey, thank you so.
55:42
Speaker 5: Much, Thank you. I appreciate one question. Where did you
55:46
Speaker 5: immigrate from Ukraine?
55:50
Speaker 4: Oh?
55:50
Speaker 5: I see all right, so.
55:52
Speaker 6: Yeah, I wrote a lot of poems about Ukraine because
55:56
Speaker 6: of what was happening.
55:57
Speaker 5: I'm going to send them to.
55:59
Speaker 4: You, all right, please do. Thank you so much, enjoy
56:02
Speaker 4: the rest of Thank you, bye, Jersey.
56:04
Speaker 5: Thank you VeryE Bie.
56:06
Speaker 2: Thank you for tuning in to another episode of the
56:09
Speaker 2: Holistic Pharmacy Podcast, and I truly hope you enjoyed the show.
56:14
Speaker 4: If you learn.
56:15
Speaker 2: Something useful in this episode, please consider giving the show
56:18
Speaker 2: a five star rating and a sincere review so that
56:21
Speaker 2: more people can find it or share it with a
56:24
Speaker 2: friend directly to get in touch with me, You can
56:27
Speaker 2: find me on social media by looking up my name
56:29
Speaker 2: Marina books Of, or email me at Marina at rawfork
56:34
Speaker 2: dot com. Take good care and see you soon.