Latest / Wits & Weights | Strength & Fat Loss Over 40 / 5 Signals That Your Body's "Off" Even When Your Labs Are Normal (Dr. Stephen Cabral) | Ep 476

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5 Signals That Your Body's "Off" Even When Your Labs Are Normal (Dr. Stephen Cabral) | Ep 476 · Wits & Weights | Strength & Fat Loss Over 40

• 0:00
  Philip Pape: Perhaps you have a pretty good training and nutrition routine, you're getting decent sleep, and your blood work is fairly normal.
• 0:05
  Philip Pape: Yet you still feel exhausted, your digestion is off, you have restless sleep or insomnia, perhaps unexplained mood swings, or your hair is thinning and your skin is breaking out.
• 0:16
  Philip Pape: My guest today has run over 300,000 clients' consultations, and he says we need to pay attention because everything I just mentioned is your body sending five specific signals.
• 0:27
  Philip Pape: Many of us have learned to ignore, suppress, or even medicate or supplement away.
• 0:32
  Philip Pape: You're going to learn what the five signals are, what each one is correlated with inside your body, and the order of operations to follow before you spend another dollar on supplements at home lab panels or the next protocol promising to fix you.
• 0:46
  Philip Pape: Welcome to Wits and Weights, where in every episode we put a popular piece of fitness advice under the microscope, find the hidden reason it doesn't work, and give you the deceptively simple fix that does.
• 1:00
  Philip Pape: I'm your host, Philip Pape, and today we're discussing the gap between, hey, my blood work is quote unquote normal, and I'm not actually feeling so great.
• 1:09
  Philip Pape: So what is going on?
• 1:10
  Philip Pape: Specifically for active adults like you who are potentially doing the work, lifting weights, moving your body, trying to eat well, maybe getting enough hours of sleep, and yet you still have symptoms like fatigue or bloating, maybe your sleep is restless, mood swings, skin issues, the list goes on, and there isn't a clear root cause.
• 1:29
  Philip Pape: My guest today is Dr.
• 1:31
  Philip Pape: Stephen Cabral.
• 1:32
  Philip Pape: He is a board-certified doctor of naturopathy who has trained thousands of practitioners through the Integrative Health Practitioner Institute.
• 1:40
  Philip Pape: Before that, he's done a ton, he's had quite a career, but he was also a strength coach who ran his own training studio for over a decade.
• 1:47
  Philip Pape: He was an award-winning trainer, and his new book, Personomics, argues that symptoms are signals.
• 1:53
  Philip Pape: They're not problems.
• 1:54
  Philip Pape: And if we can understand them, we can unlock what's next and maybe work on and fix them.
• 2:00
  Philip Pape: So there are five specific signals we should all be paying attention to, and we're going to get into that today.
• 2:05
  Philip Pape: You're going to learn what they are, how to tell which underlying issue each one is correlated with.
• 2:10
  Philip Pape: Understand kind of the order of operations so we can respond to maybe the most important thing your body's telling you without necessarily jumping into some advanced tests or random supplements.
• 2:21
  Philip Pape: Stick around to the end because Dr.
• 2:22
  Philip Pape: Cabral is going to tell you the single most important thing you can do at home this week to start to better understand and address your health concerns.
• 2:30
  Philip Pape: Steven, welcome to the show.
• 2:32
  Dr. Stephen Cabral: Great to be here.
• 2:32
  Dr. Stephen Cabral: Thanks so much for having me.
• 2:33
  Dr. Stephen Cabral: Appreciate it.
• 2:34
  Philip Pape: So before we get into the signals, which I know everyone wants to know about, I'm really curious how you narrow down the list to begin with, because I understand that is really the premise of the personalized health paradigm that you talk about.
• 2:46
  Dr. Stephen Cabral: Yeah.
• 2:46
  Dr. Stephen Cabral: So for us, it, I mean, it really started with my own understanding of health and medicine.
• 2:51
  Dr. Stephen Cabral: So when I was 17, I woke up one morning and literally swollen glands over my entire body.
• 2:57
  Dr. Stephen Cabral: My mom takes me to the pediatrician, just like she did, probably a half a dozen other times a year for whatever common cold I would have.
• 3:04
  Dr. Stephen Cabral: And what I didn't realize was this day it wouldn't get better.
• 3:07
  Dr. Stephen Cabral: So it would be a 10-year journey into trying to heal my body.
• 3:12
  Dr. Stephen Cabral: And ultimately, what I ended up having was Addison's disease, an autoimmune issue.
• 3:17
  Dr. Stephen Cabral: I had something called POTS, which is postural orthostatic tachycardia syndrome.
• 3:21
  Dr. Stephen Cabral: So basically, walk up a flight of stairs, heart rate's going like 150 beats per minute.
• 3:25
  Dr. Stephen Cabral: Like you literally are not able to control your vestibular-based system as well.
• 3:30
  Dr. Stephen Cabral: I had high histamine level, so mast cell activation syndrome, and I had type 2 diabetes.
• 3:34
  Dr. Stephen Cabral: So I had a whole host of issues, allergies, insomnia, et cetera.
• 3:38
  Dr. Stephen Cabral: And they kept giving me labels like, oh, you have rheumatoarthritis, you have type 2 diabetes, you have addicts, you have acid reflux, or whatever you want to call it, GERD.
• 3:48
  Dr. Stephen Cabral: And each one of those, all it allowed them to do was put me on another medication.
• 3:52
  Dr. Stephen Cabral: So I was on Prilosec for the acid reflux, fluorinef for the POTS, I was on Cortef for the Addisons, and like it just kept going like that.
• 4:00
  Dr. Stephen Cabral: I was on Benadryl for my allergies and Pseudafed in the morning.
• 4:04
  Dr. Stephen Cabral: And it was, it was just, again, it was a terrible way to live.
• 4:07
  Dr. Stephen Cabral: I felt awful.
• 4:08
  Dr. Stephen Cabral: I had flu-like symptoms every day, brain fog, all sorts of hormonal issues.
• 4:12
  Dr. Stephen Cabral: And what I realized was just over time, I started, especially this is in the later 90s.
• 4:17
  Dr. Stephen Cabral: So I just slowly started to understand more about natural health and meet with other practitioners.
• 4:22
  Dr. Stephen Cabral: What I realized was that diseases are nothing more than a pattern of symptoms we give a name to, so that we can then have a medical code, which can then be given to prescribe a pharmaceutical.
• 4:34
  Dr. Stephen Cabral: And I'm not saying there's not a time and place for pharmaceuticals.
• 4:37
  Dr. Stephen Cabral: They can be life-saving, but they will never fix a chronic health condition.
• 4:41
  Dr. Stephen Cabral: And almost every chronic health condition can be overcome.
• 4:44
  Dr. Stephen Cabral: So it took me 10 years to find the right practitioner.
• 4:48
  Dr. Stephen Cabral: But when I met Dr.
• 4:49
  Dr. Stephen Cabral: Pete, it actually took me 10 years to fail enough to finally be ready to get well.
• 4:53
  Dr. Stephen Cabral: That's kind of partly true.
• 4:54
  Dr. Stephen Cabral: And I meet my mentor, Dr.
• 4:56
  Dr. Stephen Cabral: Pete, and I'm better in six months.
• 4:58
  Dr. Stephen Cabral: No more rheumatoid, no more type 2 diabetes, no more Addison's, no more of any of these things.
• 5:02
  Dr. Stephen Cabral: Allergies took another year or two to solve, but then I was better.
• 5:05
  Dr. Stephen Cabral: So no more diagnosed diseases anymore, which means it's not just your genetics, it's not just the environment itself, it's how we rebalance the body at a fundamental and foundational level.
• 5:16
  Philip Pape: So the body is so complex.
• 5:18
  Philip Pape: And what I'm hearing you say is the best we can do in the medical industry, and this is before we had AI, machine learning, and everything, because who knows if we did it from the ground up today, is we take all of these symptoms and we correlate them to a pattern and then basically try to fix it, fix the end of that chain, let's say, with medication.
• 5:37
  Dr. Stephen Cabral: And it simply masks the symptoms, exactly.
• 5:39
  Dr. Stephen Cabral: So we don't want to fix the underlying root cause because if you come off the medication, the disease is back.
• 5:44
  Dr. Stephen Cabral: So we're just masking the symptoms, not fixing the disease itself.
• 5:50
  Philip Pape: So then you talk about symptoms as being signals, which appeals to me in the term of biofeedback and data from our body.
• 5:58
  Philip Pape: So mechanically, I guess, mechanistically, physiologically, I don't know what word we want to use.
• 6:02
  Philip Pape: Like, what is the body doing as we walk around every day living our lives?
• 6:06
  Philip Pape: That then leads to all of these complicated factors that gives us these signals.
• 6:11
  Philip Pape: If that makes sense.
• 6:12
  Dr. Stephen Cabral: Yeah, it does.
• 6:12
  Dr. Stephen Cabral: And so the second book, personomics, is how to like literally brass tacks, because I am a brass tacks individual.
• 6:19
  Dr. Stephen Cabral: How do we just figure out what's wrong with you?
• 6:22
  Dr. Stephen Cabral: So that comes down to deficiencies and toxicities.
• 6:24
  Dr. Stephen Cabral: Your body has too little of something.
• 6:26
  Dr. Stephen Cabral: So it doesn't have literally the raw material to be able to mount the immune attack or whatever it might be, right?
• 6:32
  Dr. Stephen Cabral: And then toxicities is your body's so overwhelmed with heavy metals, environmental toxins, microplastics, viruses, like whatever it might be.
• 6:41
  Dr. Stephen Cabral: It's just weight, mold, right?
• 6:43
  Dr. Stephen Cabral: It's just weighing on the body.
• 6:44
  Dr. Stephen Cabral: So we have to reduce that toxic load and bring up your deficiencies.
• 6:48
  Dr. Stephen Cabral: Personomics is literally how do we figure that out?
• 6:51
  Dr. Stephen Cabral: Now, the first book, though, the rainbarrel effect is what we're talking about now.
• 6:54
  Dr. Stephen Cabral: I published that eight years ago.
• 6:55
  Dr. Stephen Cabral: It's still prevalent to this day, but it's basically like the prequel.
• 6:58
  Dr. Stephen Cabral: So it's here's how we get sick.
• 7:00
  Dr. Stephen Cabral: And over time, your body's telling you that it's not right.
• 7:04
  Dr. Stephen Cabral: So when I was growing up, I had allergies, I had insomnia, I had brain fog.
• 7:11
  Dr. Stephen Cabral: Like those are signals my body is sending me that something's not right.
• 7:15
  Dr. Stephen Cabral: Like though, that is not a natural human state, it is one of energy in the early part of the day and then less energy at night so that we fall asleep.
• 7:24
  Dr. Stephen Cabral: So cortisol is up and then cortisol comes down in rhythms with the sun, right?
• 7:28
  Dr. Stephen Cabral: We are diurnal beings in a diurnal world.
• 7:32
  Dr. Stephen Cabral: Nocturnal animals come out at night.
• 7:34
  Dr. Stephen Cabral: We are not nocturnal.
• 7:35
  Dr. Stephen Cabral: We better hide at night because we can't see in the dark to it like a nocturnal animal, right?
• 7:39
  Dr. Stephen Cabral: So the signals that I talk about in personomics are what we need to be more aware of.
• 7:44
  Dr. Stephen Cabral: Now, I wear an aura ring.
• 7:46
  Dr. Stephen Cabral: Again, I'm not sponsored by them.
• 7:48
  Dr. Stephen Cabral: I wear different biometric devices that make it a little bit easier to also keep track of these signals.
• 7:54
  Dr. Stephen Cabral: But there are primal signals that we should be looking at and we can break down.
• 7:58
  Dr. Stephen Cabral: One is digestion, the other is overall energy, another one is our sleep, another one is our skin, and the last one is our mood in no particular order.
• 8:08
  Dr. Stephen Cabral: And we can break them down however we want.
• 8:10
  Dr. Stephen Cabral: But you will find over time, typically as children, all of these should be on point.
• 8:15
  Dr. Stephen Cabral: And then things can happen.
• 8:17
  Dr. Stephen Cabral: We took antibiotics.
• 8:18
  Dr. Stephen Cabral: Would this happen?
• 8:18
  Dr. Stephen Cabral: And then they start to go downhill.
• 8:20
  Dr. Stephen Cabral: That is your first sign and signal that your body is not optimal.
• 8:24
  Philip Pape: Now, before we get into that, so yes, we're going to get into the signals and then what to do about it.
• 8:28
  Philip Pape: One overriding factor, I guess it's tied very much to skepticism of this whole industry, as well as the idea of the 1%, the idea that a lot of people are not doing the basic fundamentals for their health.
• 8:40
  Philip Pape: You know, they're sitting around all day with desk jobs, they're not moving, they're not exercising, they're not eating well to begin with.
• 8:46
  Philip Pape: And I'm always curious like this is a bi-directional thing sometimes.
• 8:51
  Philip Pape: How much effort and value should be taken to shore up those things first and rule out 80% of potential issues, I don't know what it is, and then deal with this as maybe the 1%, or is it more integrated than that and kind of there's a parallel approach to it?
• 9:08
  Dr. Stephen Cabral: Yeah, it's a great question.
• 9:09
  Dr. Stephen Cabral: So in our practice, literally forever, over two decades, what we've always done is we said, if you have more than 30 to 40 pounds to lose, we're helping you lose weight.
• 9:21
  Dr. Stephen Cabral: And the reason is this, because I started, just as you mentioned in the intro, I started as a personal trainer and nutritionist.
• 9:27
  Dr. Stephen Cabral: Literally, I just started at 18 with an ACE certified personal trainer and NASM.
• 9:32
  Dr. Stephen Cabral: And then I got my C SCS and then like I just kept going, right?
• 9:35
  Dr. Stephen Cabral: But like that's how I started.
• 9:36
  Dr. Stephen Cabral: And here's what I found I didn't know anything about health.
• 9:39
  Dr. Stephen Cabral: I helped people lose weight, and like all of a sudden they got healthy, like, hey, I don't have a high blood pressure anymore.
• 9:44
  Dr. Stephen Cabral: I'm like, oh, that's I that's cool.
• 9:46
  Dr. Stephen Cabral: I had no idea, right?
• 9:47
  Dr. Stephen Cabral: So the big thing is like what you need to do in order.
• 9:51
  Dr. Stephen Cabral: Again, I don't want to, I'm not talking negatively about GLP1 drugs, but they are not doing the things that got you there in the first place.
• 9:59
  Dr. Stephen Cabral: They are a shortcut, and sometimes when you take a shortcut, again, not speaking negatively about them because we might recommend them in cases where someone's a hundred plus pounds overweight, but we need a long-term plan because we don't want to end up, this person doesn't want to end up with osteoporosis.
• 10:13
  Dr. Stephen Cabral: And I could go on and on, right?
• 10:14
  Dr. Stephen Cabral: Potential thyroid issue, potential vision issues, et cetera.
• 10:17
  Dr. Stephen Cabral: So what we say is this though.
• 10:18
  Dr. Stephen Cabral: What we need to do in order to lose 30 to 40 plus pounds over your ideal weight may just fix all of your health issues, right?
• 10:27
  Dr. Stephen Cabral: But if they don't, and now you don't need to have six-pack abs.
• 10:30
  Dr. Stephen Cabral: That that's not a you know prerequisite.
• 10:32
  Dr. Stephen Cabral: Now we work on wellness.
• 10:34
  Dr. Stephen Cabral: If there's anything left, we're working on the autoimmune issues, the hormone imbalances, et cetera, et cetera.
• 10:40
  Dr. Stephen Cabral: Because we know we can help you lose 30 to 40 pounds, I'm sure, just like you, in six months.
• 10:45
  Dr. Stephen Cabral: Like we we we know we can do that.
• 10:46
  Dr. Stephen Cabral: Okay, so now that's done.
• 10:48
  Dr. Stephen Cabral: Anything left in six months?
• 10:49
  Dr. Stephen Cabral: Yes, there is.
• 10:50
  Dr. Stephen Cabral: Okay, because yeah, weight loss doesn't solve everything.
• 10:52
  Dr. Stephen Cabral: Then we work on that.
• 10:54
  Dr. Stephen Cabral: We run something called the big five labs, or we get more specific.
• 10:57
  Dr. Stephen Cabral: We find out what's this person's deficiencies and toxicities, then we fix that.
• 11:01
  Dr. Stephen Cabral: Now there's one more part, and this is the part where everybody's jumping to too quickly: longevity.
• 11:05
  Dr. Stephen Cabral: They're doing, they're using nicotinamide ribozino, nicotinamide mononucleotide, and spermidine and transveritrol, and all these great things when they haven't fixed the foundation yet.
• 11:16
  Dr. Stephen Cabral: And that's the biggest issue.
• 11:17
  Dr. Stephen Cabral: You need to earn longevity or it's not going to work.
• 11:20
  Dr. Stephen Cabral: So that's that's our model, and hopefully that that answers your question.
• 11:24
  Philip Pape: It does.
• 11:24
  Philip Pape: It does.
• 11:24
  Philip Pape: And it it's it makes a lot of sense.
• 11:26
  Philip Pape: The the losing weight part, given the correlation with metabolic disease and a lot of the other issues people have.
• 11:32
  Philip Pape: Where does muscle mass come into that before we get into the signals?
• 11:36
  Dr. Stephen Cabral: So we would never have someone use a GLP one or start a weight loss program without doing at least two days a week of strength training.
• 11:44
  Dr. Stephen Cabral: It's okay, short-term, like that's, but again, we live in a world of short-term wins.
• 11:48
  Dr. Stephen Cabral: And believe me, when I was sick, I wanted to get well yesterday, not in six months from now.
• 11:53
  Dr. Stephen Cabral: So, like, I totally understand that.
• 11:54
  Dr. Stephen Cabral: However, you you really don't want to go out on a boating trip with a boat with holes in it, right?
• 12:00
  Dr. Stephen Cabral: Like it's like that's a disastrous, it's going to sink eventually.
• 12:03
  Dr. Stephen Cabral: We just don't know how quickly.
• 12:05
  Dr. Stephen Cabral: And so, but inevitably we know it's going to happen.
• 12:08
  Dr. Stephen Cabral: So the strength train strength training twice a week is table stakes.
• 12:12
  Dr. Stephen Cabral: That's for every human.
• 12:14
  Dr. Stephen Cabral: Ideally, when I ran all my practices in person, we still do it to this day, we just make virtual programs.
• 12:19
  Dr. Stephen Cabral: It's three days a week.
• 12:21
  Dr. Stephen Cabral: And the reason is that you could do a Monday and Wednesday, but now it's nothing on Thursday, Friday, Saturday, and Sunday.
• 12:27
  Dr. Stephen Cabral: We've got four days off.
• 12:28
  Dr. Stephen Cabral: Metabolically, that's too long to go without stimulating the furnace and the machine.
• 12:34
  Dr. Stephen Cabral: So we like a Monday, Wednesday, Friday, or Tuesday, Thursday, Saturday.
• 12:37
  Dr. Stephen Cabral: And then we'll move in cardio or sauna or other things on top of that.
• 12:41
  Dr. Stephen Cabral: So that's built into our weight loss programs.
• 12:44
  Dr. Stephen Cabral: And you don't even need a lot besides that, besides your nutrition and your strength training in terms of cardio, just walking, right?
• 12:52
  Dr. Stephen Cabral: But what is really important is sleep.
• 12:54
  Dr. Stephen Cabral: And I don't know if you want to go there now, but like that's critical.
• 12:57
  Dr. Stephen Cabral: Or you could have elevated blood sugar levels, dysregulated testosterone, and et cetera, et cetera.
• 13:01
  Philip Pape: Right, perfect.
• 13:02
  Philip Pape: So that's a segue into the signals.
• 13:03
  Philip Pape: I have them in order of what's in your book, but if we're talking sleep because it's so important, why don't we just jump into sleep and just talk about the main, you know, this is like the dashboard for our body.
• 13:12
  Philip Pape: So people have heard about sleep before, but really, what are they looking for?
• 13:16
  Dr. Stephen Cabral: I think uh myself included, everybody's looking for like that magic number.
• 13:20
  Dr. Stephen Cabral: There is no magic number for how much sleep you need.
• 13:23
  Dr. Stephen Cabral: The more output, and that's not just physical, it's also mental, the more recovery you need.
• 13:29
  Dr. Stephen Cabral: And the older you get, the more that becomes important.
• 13:32
  Dr. Stephen Cabral: So when, you know, I was giving advice even at 22 years old or 18 years old, it's like, well, it's hard to understand someone that's had three kids, two working two jobs and whatever.
• 13:45
  Dr. Stephen Cabral: Like, you can't recover from grueling boot camp style workouts if you're not eating well and getting sleep at night, right?
• 13:53
  Dr. Stephen Cabral: So it's like the the output also needs to match the sleep.
• 13:57
  Dr. Stephen Cabral: And we want strong output.
• 13:58
  Dr. Stephen Cabral: Like we want to be able to do metabolic resistance training.
• 14:01
  Dr. Stephen Cabral: We want to get that body going.
• 14:03
  Dr. Stephen Cabral: But in order to do that, to maximize that, we need to actually start the night before.
• 14:07
  Dr. Stephen Cabral: And so sleep is really the foundation, I would say, which is crazy over nutrition or movement.
• 14:13
  Dr. Stephen Cabral: And it's because if you don't have that, the other two can't be at their maximum.
• 14:18
  Dr. Stephen Cabral: And so seven to nine hours are what most people need, but it's not seven to nine hours in bed.
• 14:23
  Dr. Stephen Cabral: It's actually seven to nine hours of sleep.
• 14:26
  Dr. Stephen Cabral: So if you're tracking it, then it breaks down to okay, like we can really get granular.
• 14:31
  Dr. Stephen Cabral: Are you getting 75 to 90 minutes of deep sleep?
• 14:34
  Dr. Stephen Cabral: That's on an aura.
• 14:34
  Dr. Stephen Cabral: On a whoop strap, they always give you above two hours.
• 14:37
  Dr. Stephen Cabral: It's just way too high.
• 14:38
  Dr. Stephen Cabral: Again, nothing against whoop.
• 14:40
  Dr. Stephen Cabral: I just think it's a little exaggerated in terms of deep.
• 14:42
  Dr. Stephen Cabral: Um, REM should be above two hours, but then there are other factors.
• 14:46
  Dr. Stephen Cabral: Like you actually want to see your heart rates drop within the first four, three to four hours in bed, and you want to see your body temperature come down at least 0.2 degrees.
• 14:56
  Dr. Stephen Cabral: And so these are all really nice factors to look at, or you're recovering.
• 15:01
  Dr. Stephen Cabral: Now, I will give one caveat: nobody's perfect.
• 15:04
  Dr. Stephen Cabral: And that's why I say for me, two nights a month, probably not gonna have a great night's sleep.
• 15:08
  Dr. Stephen Cabral: And that's okay.
• 15:09
  Dr. Stephen Cabral: But the other 28, that's what I need.
• 15:11
  Dr. Stephen Cabral: That's what I'm good.
• 15:12
  Dr. Stephen Cabral: When you start to see multiple nights strung together, that's when we start to get a little bit more worried because inflammation is going to be higher, recovery is going to be poor, testosterone's going to dip in men, and we're going to start to see as the cortisol rises, we're going to start to see blood sugar elevated as well.
• 15:26
  Philip Pape: So, you know, I want to take this from the signal to the fix.
• 15:32
  Philip Pape: And you you jump to the fix, which I love.
• 15:34
  Philip Pape: Like, not just the fix, but you you told us what we want to measure in terms of deep sleep and REM and everything else.
• 15:39
  Philip Pape: Is there something, even if you're not tracking those things, that the signal is ever present, like restfulness, how many times you get up, you know, insomnia, any anything like that, like that that jumps out.
• 15:50
  Dr. Stephen Cabral: Yeah.
• 15:50
  Dr. Stephen Cabral: So I mean, for men, if you're getting up more than once a night to use the bathroom to urinate, you know, there's there's real inflammation there, maybe not just with the prostate, but inflammation in the body.
• 16:00
  Dr. Stephen Cabral: So that's an important one.
• 16:01
  Dr. Stephen Cabral: Now, maybe it is too much fluid consumption within three hours of bed.
• 16:04
  Dr. Stephen Cabral: That's possible, no doubt about it.
• 16:05
  Dr. Stephen Cabral: But we're looking at, you know, kind of the overall picture.
• 16:08
  Dr. Stephen Cabral: And the older you get, potentially the more inflammation, you know, there is and the more swelling in the prostate.
• 16:13
  Dr. Stephen Cabral: Like prostatitis is pretty common in men over 45 years old.
• 16:16
  Dr. Stephen Cabral: Not prostate cancer, but some level of inflammation.
• 16:19
  Dr. Stephen Cabral: But beyond that, for every individual, if you're waking up and you're groggy and you need coffee or you need caffeine, that means you didn't recover.
• 16:30
  Dr. Stephen Cabral: Like there is a definite deficit and you've just become accustomed to it, right?
• 16:35
  Dr. Stephen Cabral: Like you've just gotten used to it.
• 16:37
  Dr. Stephen Cabral: That, well, of course I'm going to be groggy in the morning.
• 16:40
  Dr. Stephen Cabral: It's not in a course.
• 16:41
  Dr. Stephen Cabral: Like within 30 minutes of waking up, you should get the cortisol awakening response.
• 16:46
  Dr. Stephen Cabral: And that should be enough energy that your body gets going.
• 16:49
  Dr. Stephen Cabral: The problem is when cortisol is too high on the other end of the night, it suffers in the morning.
• 16:54
  Dr. Stephen Cabral: So we get this inverse ratio, elevated at night, lower in the morning.
• 16:59
  Dr. Stephen Cabral: And we see that all the time.
• 17:00
  Dr. Stephen Cabral: You know, that's that's one of the biggest ones we test for.
• 17:03
  Dr. Stephen Cabral: It's what we call the stress metabolism test.
• 17:04
  Dr. Stephen Cabral: But again, let's say you can't do any lab testing.
• 17:06
  Dr. Stephen Cabral: So you're looking for grogginess.
• 17:08
  Dr. Stephen Cabral: Caffeine is something that you need to give your body basically a kick, give your adrenals or HP axis a kick to get going.
• 17:16
  Dr. Stephen Cabral: Another one is brain fog in the morning.
• 17:18
  Dr. Stephen Cabral: That's a big one too.
• 17:19
  Dr. Stephen Cabral: So the brain and body don't have the energy they need.
• 17:23
  Dr. Stephen Cabral: Reaction time, people literally, clients of mine, they were like, like, I drop things.
• 17:27
  Dr. Stephen Cabral: I never used to drop things before.
• 17:28
  Dr. Stephen Cabral: And it's like, okay, like the reaction time is part of it, like how quick you are reflex-wise.
• 17:32
  Dr. Stephen Cabral: And I would say then cognitive recall.
• 17:34
  Dr. Stephen Cabral: You know, when cortisol levels are too high or too low, recall and memory suffer.
• 17:39
  Dr. Stephen Cabral: So one is there's brain fog, your cortisol levels are too low.
• 17:43
  Dr. Stephen Cabral: The other one, you're in a heightened sympathetic nervous system straight state, and you just can't literally remember because you have such tenal vision where you put your keys or who the person is that you just met.
• 17:52
  Dr. Stephen Cabral: So those are like my foundational ones.
• 17:55
  Dr. Stephen Cabral: But also in terms of training, if you're sore every day, if you're inflamed every day, maybe you are overdoing the gym, but also maybe you're just not getting enough sleep and especially deep sleep, which happens in the first four hours of the night, typically between like 10 and midnight, 10 and 2 at the latest.
• 18:12
  Philip Pape: Is there any like newer evidence or evidence that you are aware of of the downstream effects of sleep deprivation?
• 18:18
  Philip Pape: We, you know, we don't talk about too much that are pretty insidious.
• 18:21
  Dr. Stephen Cabral: Well, the the first one that I still think is not mainstream is that if you get less than seven hours of sleep per night, real sleep, not just not in bed, you're most likely going to have a higher fasting glucose level than someone, all other variables the same.
• 18:36
  Dr. Stephen Cabral: They just got an hour extra sleep.
• 18:38
  Dr. Stephen Cabral: So now you're battling pre-diabetes or a road to diabetes, type 2 diabetes, just from sleep alone, not carbohydrates, not anything like that.
• 18:48
  Dr. Stephen Cabral: And so that's a really crucial one.
• 18:50
  Dr. Stephen Cabral: The second one is I work with a lot of men that are using TRT, trying to come off, or they're trying to boost their testosterone levels naturally, or they're trying to work on fertility.
• 19:00
  Dr. Stephen Cabral: And I test them, and their free testosterone might be like a 75.
• 19:04
  Dr. Stephen Cabral: And ideally, I want it somewhere around 110 to 140, right, for their free testosterone, naturally.
• 19:11
  Dr. Stephen Cabral: And so when I look at that, I say, okay, you're weightlifting three to four times a week.
• 19:16
  Dr. Stephen Cabral: You're eating, you know, plenty of protein.
• 19:18
  Dr. Stephen Cabral: So like you're you're doing those things right.
• 19:20
  Dr. Stephen Cabral: There seems to be enough vitamins and minerals that your body needs, the zinc, the vitamin C, all the things that your body needs, right, to make testosterone.
• 19:26
  Dr. Stephen Cabral: Oh, but you're sleeping six hours a night.
• 19:28
  Dr. Stephen Cabral: Okay.
• 19:29
  Dr. Stephen Cabral: Can we fix that?
• 19:31
  Dr. Stephen Cabral: And if the answer is yes, great, then we do that.
• 19:34
  Dr. Stephen Cabral: And six weeks later, testosterone's surging again.
• 19:37
  Dr. Stephen Cabral: Like it doesn't take a lot to reboot.
• 19:39
  Dr. Stephen Cabral: Um, so inside of your brain, you have something called the hypothalamus.
• 19:41
  Dr. Stephen Cabral: The hypothalamus is the master regulator.
• 19:44
  Dr. Stephen Cabral: It then signals the pituitary gland to send out signals to the individual glands.
• 19:49
  Dr. Stephen Cabral: So the master one would be the HPA axis, so sends a signal, hypothalamus pituitary to the adrenals, right?
• 19:55
  Dr. Stephen Cabral: The adrenals, are we stressed or not?
• 19:57
  Dr. Stephen Cabral: Hopefully, we're not stressed all the time.
• 19:58
  Dr. Stephen Cabral: Hopefully we're not in chronic stress, right?
• 19:59
  Dr. Stephen Cabral: And hopefully cortisol is low at night so that melatonin can rise.
• 20:03
  Dr. Stephen Cabral: So if melatonin rises and cortisol is low, then testosterone can then rise the next morning.
• 20:07
  Dr. Stephen Cabral: But that doesn't happen if you don't get good sleep and cortisol stays elevated.
• 20:11
  Dr. Stephen Cabral: So then the next one, though, is the HPT axis.
• 20:14
  Dr. Stephen Cabral: That's the thyroid that's affected.
• 20:16
  Dr. Stephen Cabral: Happens in more women, about double the rate, right, of low thyroid than men, but it does happen in men.
• 20:21
  Dr. Stephen Cabral: And the last one is the HPG axis.
• 20:23
  Dr. Stephen Cabral: That's the hypothalamus pituitary gonad or gonadal axis, ovaries in women, testes in men.
• 20:29
  Dr. Stephen Cabral: So you throw off the first one, the HPA, it throws off the other two, and that includes testosterone production.
• 20:34
  Philip Pape: Great.
• 20:35
  Philip Pape: Yeah, people need to hear this.
• 20:36
  Philip Pape: People need to hear this.
• 20:37
  Dr. Stephen Cabral: So it's a little complex, but the truth is that, but like it's like so those are real underlying root causes, right?
• 20:41
  Dr. Stephen Cabral: Yeah.
• 20:42
  Dr. Stephen Cabral: Elevated levels of stress with not enough sleep being aka recovery leads to low testosterone.
• 20:48
  Dr. Stephen Cabral: And so if you do test low testosterone in your 30s, it's my opinion, but having done this for 26 years, longer with part-time, you don't need testosterone in your 30s unless there is an actual medical condition.
• 21:00
  Dr. Stephen Cabral: And then we could talk about that.
• 21:01
  Dr. Stephen Cabral: Because once you go on it, it's not as easy to come off as people think.
• 21:06
  Dr. Stephen Cabral: You can, but so I'm just saying, use it when you need it, when the time is right, if you choose to, but let's try to stave off that as long as possible if we can.
• 21:14
  Philip Pape: Right.
• 21:14
  Philip Pape: Because we're concerned about endogenous production and all that when you start going on it.
• 21:18
  Dr. Stephen Cabral: The root causes as to why it was low in the first place, right?
• 21:20
  Dr. Stephen Cabral: So you can go and test ostolone in your 30s and 40s, and trust me, you will feel better.
• 21:25
  Dr. Stephen Cabral: But you never fix the things that may cause heart disease or type 2 diabetes in your 50s.
• 21:30
  Dr. Stephen Cabral: And guys are susceptible to heart disease in their 50s.
• 21:33
  Dr. Stephen Cabral: That's legitimate.
• 21:34
  Philip Pape: All right.
• 21:34
  Philip Pape: So that's sleep.
• 21:35
  Philip Pape: Now that I get a I guess a good corollary would be one of uh would be energy, because it's kind of some for a lot of people, it's somewhat in the same ballpark or there's a little bit of overlap there.
• 21:43
  Philip Pape: So maybe we let's go to energy.
• 21:45
  Philip Pape: What do we mean by that?
• 21:45
  Philip Pape: Because it's kind of a nebulous term.
• 21:47
  Philip Pape: Do we mean like that afternoon crash?
• 21:49
  Philip Pape: Is it related to cortisol?
• 21:50
  Philip Pape: Like we've been talking.
• 21:51
  Philip Pape: Is there something bigger than this?
• 21:53
  Dr. Stephen Cabral: So when it comes to energy, what we want to look at is that normal diurnal rhythm.
• 21:57
  Dr. Stephen Cabral: So what that means is that cortisol, so that's the Energy hormone produced by our adrenals, sometimes called the stress hormone, but it's really important because when I had Addison's disease, it means you can't produce cortisol.
• 22:07
  Dr. Stephen Cabral: No cortisol, no anti-inflammatory.
• 22:10
  Dr. Stephen Cabral: So when you think of taking pregnisone, which is a steroid, but it's a catabolic versus anabolic, you're basically decreasing inflammation.
• 22:17
  Dr. Stephen Cabral: Well, one of the reasons why I felt like I had flu like symptoms all the time is that I wasn't producing cortisol.
• 22:21
  Dr. Stephen Cabral: So it isn't very necessary.
• 22:22
  Dr. Stephen Cabral: So cortisol is typically produced between six and eight in the morning at its highest peak.
• 22:27
  Dr. Stephen Cabral: And then it just slowly falls through the day.
• 22:29
  Dr. Stephen Cabral: And its lowest point is based on the sun and based on the season, but it's usually around 9:30 p.m., which is a signal to us as to when we should really be in bed, right?
• 22:38
  Dr. Stephen Cabral: So we don't get that second wind as it starts to rise again.
• 22:40
  Dr. Stephen Cabral: So, in terms of energy, we sometimes we have unrealistic energy expectations.
• 22:46
  Dr. Stephen Cabral: So I believe we should have energy all day, but it doesn't mean that at like eight o'clock at night or even seven o'clock at night that we should be rearing to go like we were at seven in the morning.
• 22:56
  Dr. Stephen Cabral: That would be stress-based energy, not natural production of energy.
• 23:01
  Dr. Stephen Cabral: So naturally, we want to start to wind down with the sun.
• 23:05
  Dr. Stephen Cabral: Literally, that is how our hormones are built into nature around us.
• 23:10
  Dr. Stephen Cabral: And it would be very apparent if we still lived outside.
• 23:13
  Dr. Stephen Cabral: So let's say you just say we lived in, you know, tents or anything like that.
• 23:17
  Dr. Stephen Cabral: When sun rises in the morning, cortisol rises, melatonin drops, we're waking up.
• 23:21
  Dr. Stephen Cabral: It's just the way that it is.
• 23:22
  Dr. Stephen Cabral: And then as the sun starts to set, we're getting tired.
• 23:26
  Dr. Stephen Cabral: But also, think about all we have is maybe a fire for light.
• 23:29
  Dr. Stephen Cabral: How much are we really going to do?
• 23:31
  Dr. Stephen Cabral: Not a lot.
• 23:31
  Dr. Stephen Cabral: Work's done for the day, right?
• 23:32
  Dr. Stephen Cabral: So we tell stories, we chat, we commune, then we go to bed, and then we wake up with the sun.
• 23:37
  Dr. Stephen Cabral: That's a normal diurnal rhythm.
• 23:39
  Dr. Stephen Cabral: Now I know some people work overnight, they've got night shifts, they have all those things, but that doesn't mean it's necessarily healthy.
• 23:44
  Dr. Stephen Cabral: So you do that for as long as you need to.
• 23:46
  Dr. Stephen Cabral: And then ideally, if you can start to shift into a more normal routine, we want that.
• 23:50
  Dr. Stephen Cabral: So, yes, no energy post-lunch is not ideal.
• 23:55
  Dr. Stephen Cabral: No energy, brain fog, grogginess, all of that in the morning, not ideal either.
• 24:00
  Dr. Stephen Cabral: We'll talk about the no energy post-lunch, because that then feeds into digestion.
• 24:04
  Dr. Stephen Cabral: That remember, digestion takes like a third of our energy for the day.
• 24:08
  Dr. Stephen Cabral: And if you have weak digestion, even more, which is zapping your energy.
• 24:12
  Dr. Stephen Cabral: So the goal is what takes out our energy, what brings it in?
• 24:16
  Dr. Stephen Cabral: When I work with clients with energy-based issues, I said, I want you to look at your life and all the activities and ask yourself this does it bring in energy, like a walk, a nice conversation, meditation, relaxation, bineural beats, sauna, parasympathetic things.
• 24:31
  Dr. Stephen Cabral: Or is it giving out energy?
• 24:33
  Dr. Stephen Cabral: Hard workouts, maybe even cold plunge, which excites the nervous system, all the different things that gives out energy.
• 24:40
  Dr. Stephen Cabral: And then we say, for right now, we want to do as little of the things that give out energy and more of the things that bring it in while working on the deficiencies and toxicities.
• 24:49
  Philip Pape: I like that concept because there's this additive symmetrical piece to it that I think we don't talk about a lot, which is that bringing in part, where I think oftentimes we think food is energy, but like nothing else brings in energy because we're existing and metabolizing and burning energy all day, even if you are meditating or walking.
• 25:06
  Philip Pape: So tell us just a little more about that, how it brings in energy.
• 25:10
  Philip Pape: Is it a function of the two types of the sides of the nervous system?
• 25:15
  Philip Pape: You know, is it another component related to cortisol?
• 25:18
  Philip Pape: Like physiologically, what are we doing there?
• 25:20
  Dr. Stephen Cabral: So when we look at all the activities that I name, binaural beats, breath work, sleep, walking, those are all parasympathetic nervous system inducing.
• 25:30
  Dr. Stephen Cabral: So you named basically the autonomic nervous system or specifically the central nervous system, which then branches to the sympathetic nerves, that's fight or flight, and the parasympathetic, which is rest, relax, digest, right?
• 25:41
  Dr. Stephen Cabral: Repair.
• 25:42
  Dr. Stephen Cabral: So anything that shifts us away from the fight or flight allows us then in a repair mode, because our body knows how to heal.
• 25:50
  Dr. Stephen Cabral: We need to get there.
• 25:52
  Dr. Stephen Cabral: And that's why sleep is really so important that when you're sleeping, ideally, you're always in parasympathetic nervous system.
• 25:58
  Dr. Stephen Cabral: So that's when you heal.
• 25:59
  Dr. Stephen Cabral: So when you're not feeling as well or you're an athlete that's training for hours a day, like I work with triathletes, I mean, their average race is like 10 to 13 hours with the people that I work with.
• 26:09
  Dr. Stephen Cabral: That they're training for three plus hours a day.
• 26:12
  Dr. Stephen Cabral: You need a lot of sleep.
• 26:13
  Dr. Stephen Cabral: It's not seven hours of sleep for a triathlon for a triathlete.
• 26:16
  Philip Pape: If sleep is dialed in, let's say you're hypothetical, let's say sleep is 100% dialed in, you could still have energy issues, correct?
• 26:23
  Philip Pape: And then what are those caused by?
• 26:25
  Dr. Stephen Cabral: Oh, 100%.
• 26:26
  Dr. Stephen Cabral: So I work actually, I work with a lot of women in my practice.
• 26:29
  Dr. Stephen Cabral: And what we'll see is we'll see lower levels of progesterone, lower levels of cortisol production, lower levels of thyroid production.
• 26:38
  Dr. Stephen Cabral: And all of those are needed in order to have proper energy as well.
• 26:42
  Dr. Stephen Cabral: So they'll end up with estrogen dominance.
• 26:44
  Dr. Stephen Cabral: Low thyroid is basically low metabolic rate.
• 26:46
  Dr. Stephen Cabral: It's not just low metabolism, it's not just weight gain.
• 26:49
  Dr. Stephen Cabral: Your metabolism is so much more than your weight.
• 26:51
  Dr. Stephen Cabral: It's literally your metabolic function, your cellular function.
• 26:55
  Dr. Stephen Cabral: So we look at everything from mitochondrial issues with ATP production to the thyroid itself to estrogen progesterone, low levels of testosterone will lead to low, low energy.
• 27:04
  Dr. Stephen Cabral: So, besides the vitamins, the minerals, if you're low calorie, low carb, you could be low energy.
• 27:10
  Dr. Stephen Cabral: So we look at that as well.
• 27:12
  Dr. Stephen Cabral: I mean, everything goes into energy, right?
• 27:14
  Dr. Stephen Cabral: Like that is how your body's functioning.
• 27:16
  Dr. Stephen Cabral: And if you're depriving it of nutrients or you're zapping it of nutrients because there's too much of the sympathetic nervous system with not enough of the nutrient ad back, that can be detrimental.
• 27:27
  Dr. Stephen Cabral: Meaning, like most people don't do well with a one meal a day diet once they're past their like 20s.
• 27:32
  Dr. Stephen Cabral: They simply don't have the reserve capacity to be able to work all day on fumes.
• 27:38
  Dr. Stephen Cabral: That's a pretty tough one.
• 27:40
  Dr. Stephen Cabral: But I will say at the same time, and I know that we'll eventually get there, some people feel better not eating, and they feel better not eating because their digestion is so bad that they cause an inflammatory event and so much energy being used to break down food.
• 27:54
  Dr. Stephen Cabral: So for them, like, no, I have more energy when I don't eat, right?
• 27:57
  Dr. Stephen Cabral: With no calories coming in.
• 27:58
  Dr. Stephen Cabral: Well, what are you living off of if there's no calories, right?
• 28:01
  Dr. Stephen Cabral: It can't be ketones alone because that's not enough.
• 28:04
  Philip Pape: Let's go to the next one because you did mention post-meal type energy and how it's tied to digestion and maybe elimination.
• 28:11
  Philip Pape: And that brings up the gut and you know, bowel movements and gut health in general.
• 28:17
  Philip Pape: So let's go there.
• 28:18
  Dr. Stephen Cabral: Yeah.
• 28:18
  Dr. Stephen Cabral: So digestion does encompass just what you said right there.
• 28:21
  Dr. Stephen Cabral: So when you eat, you should be able to digest your food without bloating in gas.
• 28:26
  Dr. Stephen Cabral: Like that's a big part to it.
• 28:27
  Dr. Stephen Cabral: You shouldn't be burping, you shouldn't have a lot of gas, you shouldn't have bloating.
• 28:32
  Dr. Stephen Cabral: Now, if you have those things, that's a signal.
• 28:34
  Dr. Stephen Cabral: The signal is there's some breakdown in digestion, not enough hydrochloric acid or acid production in the stomach, right?
• 28:41
  Dr. Stephen Cabral: Not, and we can talk about acid reflux and all that, which is very rarely from too much acid, or unless it's from a histamine-based issue, et cetera.
• 28:48
  Dr. Stephen Cabral: There can be issues with the lower sulfageal sphincter, so not actually closing when you're eating, that can lead to acid reflux.
• 28:55
  Dr. Stephen Cabral: There might not be enough enzymes, there might not be enough bile dropping from the liver, you might poor job food combining.
• 29:01
  Dr. Stephen Cabral: There simply might be too much volume of food at the meal that it's literally overstuffing the stomach.
• 29:07
  Dr. Stephen Cabral: That can be an issue as well.
• 29:08
  Dr. Stephen Cabral: So then, you know, as you said, eliminating, are you having bowel movements at least once or twice a day?
• 29:14
  Dr. Stephen Cabral: If you're not, you're either under-eating or you're constipated in some way, or there's another breakdown again with bile production, et cetera, that we're not getting all of this moving down.
• 29:25
  Dr. Stephen Cabral: There's not enough peristaltic movement potentially from tension, or you're dehydrated.
• 29:29
  Dr. Stephen Cabral: There could be so many different reasons, but you should be eliminating at least once or twice a day.
• 29:33
  Dr. Stephen Cabral: If you eat three times a day, you should be eliminating at least once or twice a day.
• 29:37
  Dr. Stephen Cabral: And so we look at that.
• 29:38
  Dr. Stephen Cabral: And then digestion should not also cause fatigue.
• 29:41
  Dr. Stephen Cabral: If digestion causes fatigue, it could be it could be a food sensitivity issue, it could be an immune issue, it could also be that your body is not balanced from an autonomic nervous system standpoint.
• 29:54
  Dr. Stephen Cabral: You're in fight or flight.
• 29:56
  Dr. Stephen Cabral: All of a sudden you put food in, your body's like, now we need to digest.
• 30:00
  Dr. Stephen Cabral: And it switches gears too much.
• 30:02
  Dr. Stephen Cabral: There's too much of a pendulum swing from sympathetic nervous system to parasympathetic.
• 30:07
  Dr. Stephen Cabral: Now you're in all parasympathetic nervous system.
• 30:10
  Dr. Stephen Cabral: You might even see like more pale color in your face, and you're exhausted.
• 30:13
  Dr. Stephen Cabral: And so that is not a normal functioning HPA axis or even vestibular system, which keeps the body balanced.
• 30:21
  Dr. Stephen Cabral: So that's how we look at overall digestion.
• 30:23
  Dr. Stephen Cabral: You should be able to eat food, digest it well, it's in and out of the stomach in just a couple hours, and you have proper elimination on a daily basis.
• 30:32
  Dr. Stephen Cabral: It doesn't cause acne, it doesn't cause skin rashes.
• 30:34
  Dr. Stephen Cabral: Those are all the things we look for.
• 30:36
  Philip Pape: So that's a lot.
• 30:36
  Philip Pape: If you were just to simplify and say, like, what are most people not doing that's pro or doing that's contributing to that?
• 30:42
  Philip Pape: What have you seen?
• 30:43
  Dr. Stephen Cabral: Well, one of the biggest issues, so there's five main things, and I know five seems like a lot, but it's only five, which is really great, right?
• 30:50
  Dr. Stephen Cabral: Because then you can just do process of elimination.
• 30:52
  Dr. Stephen Cabral: So you can have candida overgrowth in your gut, typically from taking antibiotics.
• 30:56
  Dr. Stephen Cabral: The second one is you can have SIBO, usually from taking antibiotics or high levels of stress.
• 31:01
  Dr. Stephen Cabral: And I can talk about why that might be caused in a second.
• 31:04
  Dr. Stephen Cabral: You can have parasites, very common, like 25% of people have a parasite, right?
• 31:08
  Dr. Stephen Cabral: Could be from salad bars, undercooked meat, sushi, et cetera.
• 31:11
  Dr. Stephen Cabral: And then the next one is H.
• 31:12
  Dr. Stephen Cabral: pylori, very common bacteria that like 25% of the world has as well.
• 31:16
  Dr. Stephen Cabral: Okay.
• 31:16
  Dr. Stephen Cabral: And it's the same place you can get it.
• 31:18
  Dr. Stephen Cabral: And then the fifth is food sensitivities.
• 31:20
  Dr. Stephen Cabral: So food sensitivities, though, usually come after the gut's already inflamed and permeable, where the immunoglobulin A, M, and G can basically come in, start to attack what's inside the gut or the gut wall, or as it starts to move out, when people say 80% of your immune system is around your gut, it's true.
• 31:38
  Dr. Stephen Cabral: That's where the gut-associated lymphoid tissue is that's essentially responsible for everything that comes out of that gut wall.
• 31:44
  Dr. Stephen Cabral: Now, in an ideal world, we're just essentially excreting all the healthy things for the body: amino acids, individual glucose molecules, fatty acids, nutrients, et cetera.
• 31:54
  Dr. Stephen Cabral: And then it's being processed through the liver and other parts of the body.
• 31:57
  Dr. Stephen Cabral: So that's healthy.
• 31:58
  Dr. Stephen Cabral: Unhealthy is that gut's permeable, lipopolysaccharides are coming out, essentially this bacteria that sets off the immune system.
• 32:05
  Dr. Stephen Cabral: The immune system is now inflamed, and that is now where your genetics get set off.
• 32:10
  Dr. Stephen Cabral: That's when the autoimmune issues happen.
• 32:13
  Dr. Stephen Cabral: There are almost no autoimmune issues without gut issues.
• 32:17
  Dr. Stephen Cabral: Almost none.
• 32:18
  Dr. Stephen Cabral: 90% of all autoimmune issues have at least some origin in the gut.
• 32:23
  Dr. Stephen Cabral: Now, there might still be heavy metals and high levels of stress and other things, no doubt about it.
• 32:27
  Dr. Stephen Cabral: But the gut in the immune system, obviously it makes sense, 80% of the immune system there has a level to do with the inflammation and immune system in the body.
• 32:35
  Philip Pape: It makes a lot of sense when you see that often the solution is to do an elimination diet and start to reintroduce certain foods.
• 32:41
  Philip Pape: At least you see that in the simple if this then that kind of medical advice.
• 32:46
  Philip Pape: So candida overgrowth, SIBO, parasites, H.
• 32:48
  Philip Pape: pylori, food sensitivities.
• 32:50
  Philip Pape: So then, as far as like dealing with this, is there is there something, is it diet related or something else, or is it integrated with these other things like stress that a lot of people can benefit the most from as they're trying to address these?
• 33:04
  Dr. Stephen Cabral: Mindful eating is a huge one.
• 33:05
  Dr. Stephen Cabral: So basically, just literally just stop and do three minutes of breath work, usually resonance breathing.
• 33:11
  Dr. Stephen Cabral: So breathing in as you see the circle expand, breathing out as the circle shrinks, best thing that you can do.
• 33:16
  Dr. Stephen Cabral: It's very simple.
• 33:17
  Dr. Stephen Cabral: Free YouTube videos, it's all over the place.
• 33:19
  Dr. Stephen Cabral: Elite HRV app, your Apple Watch, they all have a breath work type thing for bioresonance breathing.
• 33:25
  Dr. Stephen Cabral: So now you already moved to the parasympathetic, and that will allow for better digestion.
• 33:30
  Dr. Stephen Cabral: It still won't get rid of the Candida overgrowth and the SIBO and the parasites and the H.
• 33:34
  Dr. Stephen Cabral: pylori if you have it.
• 33:36
  Dr. Stephen Cabral: So there is no way that diet alone takes care of that.
• 33:38
  Dr. Stephen Cabral: And we know that because people will go on a keto diet or carnivore diet because they do.
• 33:43
  Dr. Stephen Cabral: They can't have carbs because the carbs are feeding the yeast and the bacteria.
• 33:47
  Dr. Stephen Cabral: Not all carbs, but they're, you know, they don't know specifically what ones, right?
• 33:50
  Dr. Stephen Cabral: And so I get it, I totally understand.
• 33:52
  Dr. Stephen Cabral: But once you have carbs again, it's just going to grow back in kind because you didn't repopulate and rebalance.
• 33:57
  Dr. Stephen Cabral: So that is why I tell people so forever, Ayurvedic medicine, 6,000 years old, traditional Chinese medicine, 3,000 years old, and we have other forms of amazing medicine as well.
• 34:06
  Dr. Stephen Cabral: They all use something to help the gut.
• 34:08
  Dr. Stephen Cabral: So you do have to do something.
• 34:10
  Dr. Stephen Cabral: We do what's called something called a CBO protocol, and it rebalances the gut over 12 weeks.
• 34:14
  Dr. Stephen Cabral: It's a gentle approach, it works.
• 34:16
  Dr. Stephen Cabral: What do they use hundreds and thousands of years ago?
• 34:19
  Dr. Stephen Cabral: Oregano, cloves, thyme, uva ursi, like all of these things help to kill pathogenic bacteria in the gut.
• 34:26
  Dr. Stephen Cabral: But again, like you can use those, but it's better to use a protocol that's structured and kind of proven to work.
• 34:32
  Dr. Stephen Cabral: But everyone for the history of time, Amazon medicine, et cetera, have always used herbs to be able to remove what's there.
• 34:40
  Dr. Stephen Cabral: The difference now today is we also use enzymes that remove the biofilm where a lot of these heavy metals and parasites can live as well.
• 34:48
  Philip Pape: That makes a lot of sense.
• 34:48
  Philip Pape: And we're gonna we're gonna leave the T's on that one for folks to check out your CBO protocol, right?
• 34:52
  Philip Pape: When we connect them with you in the interest of talking about the other two symptoms.
• 34:56
  Philip Pape: Because this is just the tip of the iceberg, guys.
• 34:58
  Philip Pape: I mean, there's so much behind all of this, but it starts with education and awareness that I do like, you know, starting with the signals and understanding there's something you can do about this.
• 35:06
  Philip Pape: There's something your body's telling you right there.
• 35:07
  Philip Pape: You don't need special devices.
• 35:09
  Philip Pape: A lot of this, like you said, is grounded in, you know, I'll say ancient medicine, but it's really just human knowledge that that persists to this day, is a better way to put it.
• 35:18
  Dr. Stephen Cabral: So ancient medicine that's now clinically proven on PubMed.
• 35:21
  Dr. Stephen Cabral: Like that's the nice thing.
• 35:22
  Dr. Stephen Cabral: I mean, that's the amazing thing because I have a like I am very much still skeptical and science-minded, but all I do is just look at what do they use?
• 35:31
  Dr. Stephen Cabral: What do the clinical studies show?
• 35:32
  Dr. Stephen Cabral: Oh, lo and behold, like they work, right?
• 35:34
  Dr. Stephen Cabral: And so, like, that's the great thing is that we're able to now prove these things to be clinically true.
• 35:39
  Dr. Stephen Cabral: Because the alternative is okay, you take rife or you take diflucan or nystatin, right?
• 35:45
  Dr. Stephen Cabral: For these for these yeast or bacterial overgrowth, but the relapse cases are quite high because you never repopulated the gut as well.
• 35:51
  Philip Pape: Yeah.
• 35:52
  Philip Pape: All right, so let's move on.
• 35:52
  Philip Pape: We've got two more signals to talk about.
• 35:54
  Philip Pape: I think the next one, uh, mood and mental clarity is a good one as well, because again, this could be a little bit nebulous to understand what we mean by this.
• 36:02
  Philip Pape: So I'm sure you'll help us uh make it a little more objective and a signal that we can read.
• 36:06
  Dr. Stephen Cabral: So, one of the biggest things I've seen with people, with often with fatigue as well, is that over time it leads to irritability, overwhelm, and usually worry.
• 36:18
  Dr. Stephen Cabral: So, but you don't know why.
• 36:20
  Dr. Stephen Cabral: Just all of a sudden now you're someone that's just more irritable and overwhelmed and anxious, and that's not you.
• 36:29
  Dr. Stephen Cabral: And so when you look at that, you say, why is that happening?
• 36:32
  Dr. Stephen Cabral: A lot of it is from your body being inflamed.
• 36:35
  Dr. Stephen Cabral: There might be gut issues, and there's low energy.
• 36:38
  Dr. Stephen Cabral: So if we kind of step back again, we say, okay, well, what else has its own brain?
• 36:44
  Dr. Stephen Cabral: Well, the gut does, right?
• 36:46
  Dr. Stephen Cabral: And the enteric nervous system.
• 36:47
  Dr. Stephen Cabral: And it sends signals, right, through the vagal nerve to the brain.
• 36:52
  Dr. Stephen Cabral: Now we've got an inflamed gut, an inflamed body with low energy and poor digestion, telling the brain something's wrong.
• 36:59
  Dr. Stephen Cabral: How does the brain register it?
• 37:01
  Dr. Stephen Cabral: It can't get the direct signal.
• 37:02
  Dr. Stephen Cabral: They're not talking, they're sending signals, something's wrong.
• 37:06
  Dr. Stephen Cabral: We react with, okay, I have no low energy, I'm in low mood, right?
• 37:11
  Dr. Stephen Cabral: But now I'm inflamed, I'm irritable, and now everything is overwhelming because you no longer have the same ability to respond to life.
• 37:20
  Dr. Stephen Cabral: And when you can't have the energy, and everything, again, is so much on your body because your rain barrel is overflowing, you're irritable and overwhelmed.
• 37:29
  Dr. Stephen Cabral: And so I see this all the time in my practice, and there isn't a medication for that.
• 37:33
  Dr. Stephen Cabral: The solution is to figure out what caused the overflowing of that rain barrel so that your body, which then your mind can be less overwhelmed.
• 37:43
  Dr. Stephen Cabral: So literally, we're trying to empty the rain barrel, and now there is no overwhelm or overfilling of the barrel.
• 37:50
  Dr. Stephen Cabral: So that's how mood plays in.
• 37:52
  Dr. Stephen Cabral: And it is usually gradual.
• 37:53
  Dr. Stephen Cabral: It's usually not one thing, although we know a lot of people who, you know, got, I'm putting that in air quotes, got long COVID, which is, by the way, been around for decades.
• 38:02
  Dr. Stephen Cabral: It's called post-viral inflammatory syndrome.
• 38:05
  Dr. Stephen Cabral: Like we've already known about it.
• 38:06
  Dr. Stephen Cabral: It's just we gave it a fun name for the media called lone COVID, that immediately leads to low mood, low energy, low libido, all the lows, plus irritability overwhelm because your body's so inflamed.
• 38:18
  Dr. Stephen Cabral: It can't, everything is now too much for the body.
• 38:21
  Dr. Stephen Cabral: When you're in survival mode, you're not focusing then on thriving.
• 38:26
  Dr. Stephen Cabral: And so everything makes the shift.
• 38:28
  Dr. Stephen Cabral: You don't have the same get up and go, the same interest in life.
• 38:32
  Dr. Stephen Cabral: You don't look forward to vacations or set big goals for yourself because all you can do is get through the day.
• 38:39
  Dr. Stephen Cabral: And I was there.
• 38:40
  Dr. Stephen Cabral: I mean, I was literally there for a decade.
• 38:42
  Dr. Stephen Cabral: And so I totally get that and empathize with my clients.
• 38:45
  Dr. Stephen Cabral: There's no hope for the future because the present is so dim.
• 38:49
  Philip Pape: Yeah.
• 38:50
  Philip Pape: And anybody who has any, anybody who has experience with a physical ailment, let's say I have personal experience with shoulder issues where you can't train or you can't do this or you're limited in life, we know that it cascades to mental issues and your mental health.
• 39:03
  Philip Pape: So it totally makes sense.
• 39:04
  Philip Pape: Even when it's deep inside, almost hidden inside you, except it's not hidden inside you because you're listening to this podcast and Steven's telling you how to how to read the signs.
• 39:11
  Philip Pape: So leading to the case.
• 39:19
  Dr. Stephen Cabral: But now that the mind's feeling it, it sends signals back to the body and it makes you even worse.
• 39:24
  Dr. Stephen Cabral: So that's why it's a vicious cycle because your psychology affects your physiology, like your physiology affects your psychology.
• 39:32
  Dr. Stephen Cabral: And so that is why we need to work on both.
• 39:36
  Dr. Stephen Cabral: But if it didn't start in the mind, which most likely it didn't, it started most likely in the nervous system or the proprioception of the body.
• 39:43
  Dr. Stephen Cabral: That is ultimately where we need to figure it out, which will then help the mind.
• 39:47
  Dr. Stephen Cabral: And yes, in the short term, the ashwagandhas, the phospholocerines, the Lthenines for calming, or the rhodiolas and liquor shrub, et cetera, for the getting going, great.
• 39:57
  Dr. Stephen Cabral: You can use those, but they're not underlying root causes, right?
• 40:00
  Dr. Stephen Cabral: Because you don't have a chaga or liquor shrug shortage, right?
• 40:04
  Dr. Stephen Cabral: That wasn't that wasn't the cause.
• 40:05
  Dr. Stephen Cabral: So, but they're good.
• 40:07
  Dr. Stephen Cabral: Don't get me wrong.
• 40:07
  Dr. Stephen Cabral: I definitely, Ayurveda's recommended them, so has TCM for thousands of years.
• 40:11
  Dr. Stephen Cabral: Who am I to go against that?
• 40:13
  Dr. Stephen Cabral: What I'm just saying is we need to figure out what the real issues are in terms of the deficiencies and toxicities.
• 40:18
  Philip Pape: 100%.
• 40:18
  Philip Pape: We want to flip that around too and take that vicious cycle and make it a positive upward spiral, which because it goes the other way too, which is great.
• 40:26
  Philip Pape: So the final signal, skin, hair, and nails, it's an interesting one.
• 40:29
  Philip Pape: I was listening to, oh geez, probably it was my wife listening to a podcast with a an aesthetician and talk.
• 40:37
  Philip Pape: They asked her, you know, do guys, most guys you talk to care about anything you you care about?
• 40:42
  Philip Pape: They're like, pretty much no.
• 40:43
  Philip Pape: Like guys will just use shampoo as soap, and they don't most of them don't think about their skin and hair now.
• 40:48
  Philip Pape: So I always see something like this, and I like want to kind of put it to the bottom, but I know it's super important as well as a symptom and a signal.
• 40:55
  Philip Pape: And I want to understand why.
• 40:56
  Dr. Stephen Cabral: Yeah, so it's interesting because again, I'm probably like a lot of guys, I don't have a seven-step face protocol.
• 41:03
  Dr. Stephen Cabral: I like to get in and get out of the bathroom as you know, as quickly as possible.
• 41:07
  Dr. Stephen Cabral: But that doesn't mean that how we appear in the mirror is not a signal for what the inside of our body looks like.
• 41:16
  Dr. Stephen Cabral: Meaning the more inflammation, which by the way, inflammation always has a root cause, and the more degeneration or catabolism taken on inside of the body shows itself on the outside.
• 41:27
  Dr. Stephen Cabral: So if we have, and again, losing your hair is not a sign of poor health.
• 41:32
  Dr. Stephen Cabral: I just want people to know that.
• 41:33
  Dr. Stephen Cabral: It can be, but there are many people due to genetic presusceptibility, androgenic alopecia, which is the specific type of convert, higher conversion to DHT, it doesn't mean that you're unhealthy.
• 41:46
  Dr. Stephen Cabral: But like I said, but it can be that that is something to look at.
• 41:49
  Dr. Stephen Cabral: But when your skin starts to really wrinkle and thin out, and you start to get age spots or skin tags or things like that, they are real signs that inside the body there is damage and you're not repairing it as quickly as you could.
• 42:04
  Dr. Stephen Cabral: Now, do we all get wrinkles?
• 42:06
  Dr. Stephen Cabral: Yes, without a doubt.
• 42:07
  Dr. Stephen Cabral: Does all of our skin get a little bit thinner?
• 42:09
  Dr. Stephen Cabral: No matter what.
• 42:10
  Dr. Stephen Cabral: By the time now, this might change by the time you and I get to 80, but for right now, all of us age and we can't stop it.
• 42:17
  Dr. Stephen Cabral: We can slow it.
• 42:18
  Dr. Stephen Cabral: So what we try to do is just say, well, what does help with collagen production?
• 42:23
  Dr. Stephen Cabral: What does help with inflammation inside of the body?
• 42:26
  Dr. Stephen Cabral: And hopefully then we are not looking our age.
• 42:30
  Dr. Stephen Cabral: That's really about like I don't have a particular issue with people getting older.
• 42:34
  Dr. Stephen Cabral: I'm not one of those individuals.
• 42:35
  Dr. Stephen Cabral: I'm gonna get older and I'm totally okay with that.
• 42:37
  Dr. Stephen Cabral: But I don't need to be older than my time, and it is probably an expression of my biological age because they show people that look older, they have an older biological age than their chronological age or at least a one-for-one.
• 42:49
  Dr. Stephen Cabral: My goal is to always keep my biological age at least a decade younger than my chronological age.
• 42:55
  Dr. Stephen Cabral: I so far have been able to keep it at about 15 years younger.
• 42:59
  Dr. Stephen Cabral: Now, maybe with a viral illness or something like that, it might change for those months or so because that does actually take a hit on the body, but you recover and that's what you want to maintain.
• 43:07
  Dr. Stephen Cabral: So let's say that your skin, sorry, let's say that your hair doesn't grow very quickly, or your nails don't grow very quickly.
• 43:13
  Dr. Stephen Cabral: That's often a sign of catabolic nature, low vitamin mineral potentially content, low protein intake, et cetera.
• 43:20
  Dr. Stephen Cabral: So I do, or even low thyroid.
• 43:22
  Dr. Stephen Cabral: So I like to share with people these are signals, not that we need to, you know, try to, as they say now, look smacks or anything like that, but do things that are beneficial more for the inside than the outside.
• 43:34
  Dr. Stephen Cabral: All the creams and all that are not going to help too much in the long run.
• 43:37
  Dr. Stephen Cabral: What really matters is what's going on underneath the skin.
• 43:41
  Philip Pape: So give us one or two of those, right?
• 43:42
  Philip Pape: You mentioned protein intake.
• 43:44
  Philip Pape: Let's just maybe mention one foundational thing that a lot of our listeners are probably eating enough protein, but maybe not.
• 43:50
  Philip Pape: One of those, and then maybe one that's a little more counterintuitive or people aren't aware of.
• 43:54
  Dr. Stephen Cabral: Yeah.
• 43:55
  Dr. Stephen Cabral: So, I mean, a lot of people are going to get their protein requirements met, and this might be controversial.
• 43:59
  Dr. Stephen Cabral: Commercial at about 0.6 grams per gram of body weight, that will go up the more you train.
• 44:06
  Dr. Stephen Cabral: And it will go up, like you'll do it higher if you're on a low carb diet.
• 44:10
  Dr. Stephen Cabral: And it will go up if you're an athlete.
• 44:11
  Dr. Stephen Cabral: So, like again, I have some people at one gram per pound of body weight.
• 44:14
  Dr. Stephen Cabral: They're athletes, they're doing specific things.
• 44:16
  Dr. Stephen Cabral: Okay.
• 44:16
  Dr. Stephen Cabral: But we do need to make sure that that's at least met.
• 44:18
  Dr. Stephen Cabral: On a 160-pound person, it's still 100 grams.
• 44:21
  Dr. Stephen Cabral: And a lot of people are only getting 50 to 60 grams.
• 44:23
  Dr. Stephen Cabral: So certainly they're not getting enough, right?
• 44:25
  Dr. Stephen Cabral: So we need a certain amount of protein to meet our requirements.
• 44:28
  Dr. Stephen Cabral: And the more we train hard, the more that we need to recover, the more protein we need.
• 44:32
  Dr. Stephen Cabral: That makes sense.
• 44:32
  Dr. Stephen Cabral: Okay.
• 44:32
  Dr. Stephen Cabral: So we have that.
• 44:33
  Dr. Stephen Cabral: Then we do really need not a specific amount of carbohydrates, enough to meet our needs, but we need the brightly colored fruits and vegetables because they provide the polyphenols that ultimately improve overall inflammation in the body.
• 44:47
  Dr. Stephen Cabral: So that's really important.
• 44:48
  Dr. Stephen Cabral: And then fats, fats vary widely, part of it based on genetics, part of it based on metabolism.
• 44:54
  Dr. Stephen Cabral: And that can be anywhere from 10% to 30% of your diet.
• 44:58
  Dr. Stephen Cabral: Again, it varies on some people.
• 44:59
  Dr. Stephen Cabral: Now, of course, if you're on a keto diet, you're at like 70%.
• 45:02
  Dr. Stephen Cabral: But I would say, and I would argue all day long, that that's not a great long-term diet.
• 45:06
  Dr. Stephen Cabral: Maybe you use it in the short term, but not long term.
• 45:09
  Dr. Stephen Cabral: So it is balanced, but it's really healthy, clean proteins, brightly colored fruits and veggies, and then quality fats.
• 45:16
  Dr. Stephen Cabral: And the best quality fats, without a doubt, are olives, olive oil, and avocados.
• 45:20
  Dr. Stephen Cabral: So you can eat other fats, not that you can't, nuts and seeds, great, et cetera.
• 45:24
  Dr. Stephen Cabral: And you'll get fat from meat.
• 45:26
  Dr. Stephen Cabral: You don't need to add more necessarily there.
• 45:27
  Dr. Stephen Cabral: But the mono and saturated fats are one of the best things that we can do for overall heart and inflammation of the body.
• 45:33
  Philip Pape: Yeah.
• 45:33
  Philip Pape: I can't argue with any of that.
• 45:34
  Philip Pape: And we were joking how I first heard you on Mind Pump.
• 45:37
  Philip Pape: And I'm, you know, those guys are all about balanced and macros and everything.
• 45:39
  Philip Pape: And, you know, the it's nice to hear these concepts repeated again just for intake because people tend to be confused.
• 45:46
  Philip Pape: But that 0.6, 0.7 grams per pound of protein, 30% of fats, of calories from fat, you know, mono and polyunsaturated fats, you know, unlimit your saturated fats.
• 45:55
  Philip Pape: And then carbs are great.
• 45:56
  Philip Pape: And we love carbs, especially if you're trying to build muscle, but definitely have the fibrous, colorful fruits and vegetables in there.
• 46:01
  Philip Pape: Love it.
• 46:01
  Philip Pape: Okay.
• 46:02
  Philip Pape: Good stuff.
• 46:03
  Dr. Stephen Cabral: I just want to say carbs are the only thing that cut cortisol.
• 46:05
  Dr. Stephen Cabral: Right.
• 46:06
  Dr. Stephen Cabral: So, like, yes, if you want to look at like if you're stressed and you're low carb, that's a recipe for just destroying your thyroid and further aggravating your adrenals and poor sleep.
• 46:15
  Dr. Stephen Cabral: You have a little carbs at dinner, sleep's already better.
• 46:18
  Dr. Stephen Cabral: So it's like, because it helps produce more serotonin and GABA.
• 46:21
  Dr. Stephen Cabral: And so, you know, all that calms the nervous system.
• 46:23
  Dr. Stephen Cabral: So carbs shouldn't be the enemy.
• 46:25
  Dr. Stephen Cabral: I'm like, I mean you may be on there as well, but like on an island over here being like carbs aren't the enemy, you know?
• 46:30
  Dr. Stephen Cabral: And so, because when you look at like you legitimately unbiased, well, here's the thing: if your main goal is body transformation, I get it.
• 46:37
  Dr. Stephen Cabral: You're gonna go higher protein, higher fat, a little lower carbs.
• 46:40
  Dr. Stephen Cabral: Totally get it.
• 46:40
  Dr. Stephen Cabral: I've been doing that for years with my clients, right?
• 46:42
  Dr. Stephen Cabral: So makes sense.
• 46:43
  Dr. Stephen Cabral: But ultimately, if it's about wellness and longevity and you don't need to be single-digit body fat, we can start to look at it a little bit differently.
• 46:50
  Dr. Stephen Cabral: We say, okay, well, if max fat's about 30% and protein is about 20% of the diet, because like just depending on how many calories you're eating, okay, then what's carbs?
• 47:00
  Dr. Stephen Cabral: Well, we just do the 50%.
• 47:01
  Dr. Stephen Cabral: Oh, 50%.
• 47:02
  Philip Pape: Yeah, exactly.
• 47:03
  Dr. Stephen Cabral: Exactly, right?
• 47:04
  Dr. Stephen Cabral: And then it could just be lower glycemic and it could be veggies, and anyway.
• 47:07
  Dr. Stephen Cabral: So, but yeah, that's that really is.
• 47:10
  Dr. Stephen Cabral: If you just it's I know it's a generalization.
• 47:12
  Dr. Stephen Cabral: Now we're looking at the Mediterranean diet, which is has the most foundation around it, and you can just tailor that for your cut your specific needs.
• 47:20
  Philip Pape: Okay, maybe the last thing here then is you know, people are hearing all this, you've got all these signals.
• 47:24
  Philip Pape: Is there anything someone can start with this week to maybe make it less overwhelmed if they're feeling stressed hearing this, like, oh my God, everything's wrong with my body?
• 47:32
  Philip Pape: It's let's flip it around.
• 47:33
  Philip Pape: No, these are things you can learn about your body.
• 47:35
  Philip Pape: And and and there's these just five things.
• 47:37
  Philip Pape: How can people start this week and take one action that would really benefit them?
• 47:41
  Dr. Stephen Cabral: Well, if we put sleep in the superposition where everything gets better if you get good sleep and everything's worse if you get terrible sleep that night, then we have to talk about sleep first.
• 47:49
  Dr. Stephen Cabral: So, what I say is this, and I'm not the first one to mention it, but three, two, one sleep formula is a great framework.
• 47:55
  Dr. Stephen Cabral: Three hours before bed, no more eating.
• 47:57
  Dr. Stephen Cabral: Two hours before bed, stop drinking any fluids, maybe just a little bit with your supplements if you take any before bed.
• 48:02
  Dr. Stephen Cabral: And then one hour before bed, no more blue light.
• 48:05
  Dr. Stephen Cabral: Blue light blocking glasses, but really you got to turn the lights off unless they're like wrap around blue light glasses.
• 48:10
  Dr. Stephen Cabral: And then, you know, read a good book or something like that, or meditate or breath work, anything to calm the central nervous system is excellent.
• 48:17
  Dr. Stephen Cabral: So, what our clients do is basically in an ideal world, I know we don't all live in an ideal world, stop eating around six, seven if you have to.
• 48:24
  Dr. Stephen Cabral: Don't eat again for 14 hours.
• 48:26
  Dr. Stephen Cabral: Most of our clients, the perfect formula is six at night to eight in the morning.
• 48:30
  Dr. Stephen Cabral: By eight in the morning, you're getting going.
• 48:32
  Dr. Stephen Cabral: You need to fuel the day.
• 48:33
  Dr. Stephen Cabral: They eat at eight, around 12:30, around 5:30.
• 48:37
  Dr. Stephen Cabral: And like it's a nice formula for three meals per day.
• 48:40
  Dr. Stephen Cabral: Glucose levels might rise a little bit, then they fall before the next meal, up, then down a little bit.
• 48:44
  Dr. Stephen Cabral: Now, for me, I do a peri-workout nutrition shake, which is late afternoon, only like an hour away from my dinner, like right before it.
• 48:51
  Dr. Stephen Cabral: But that's then customized for you.
• 48:52
  Dr. Stephen Cabral: That's what I'm saying.
• 48:53
  Dr. Stephen Cabral: You have a framework, like the Mediterranean diet, and then you customize it.
• 48:56
  Dr. Stephen Cabral: Like I follow the Mediterranean diet for the most part, but I don't eat a lot of bread, right?
• 49:00
  Dr. Stephen Cabral: So it's like you don't have to, that doesn't have to be part of your diet, right?
• 49:03
  Dr. Stephen Cabral: You can eat other whole grains if you would like.
• 49:05
  Dr. Stephen Cabral: So that is my biggest takeaway for people is that you need a rhythm to your day.
• 49:11
  Dr. Stephen Cabral: When you eat, when you go to bed, when you wake up, once you start to create a rhythm, your body knows what's coming next.
• 49:17
  Dr. Stephen Cabral: You automatically start to have more energy, even if there's other things still off in the body.
• 49:22
  Dr. Stephen Cabral: So creating a rhythm is my top recommendation.
• 49:25
  Philip Pape: I love that.
• 49:25
  Philip Pape: Yeah, it creates that safe environment, that predictable environment, a routine structure, just so many benefits.
• 49:30
  Philip Pape: Love that.
• 49:31
  Philip Pape: Steven, this has been awesome.
• 49:32
  Philip Pape: I'm glad we were able to get through those.
• 49:34
  Philip Pape: I want to connect people with you in the best way possible so they can then learn more, continue to implement, continue to take action, and improve their lives.
• 49:41
  Philip Pape: Where can they do that?
• 49:42
  Dr. Stephen Cabral: Yeah, I appreciate that.
• 49:43
  Dr. Stephen Cabral: So it's stephencabral.com, just my name, Steven with a pH.
• 49:46
  Dr. Stephen Cabral: You'll find the new book there, the podcast, the Cabral Concept, social media, all of those things.
• 49:51
  Dr. Stephen Cabral: And for me, I just love to teach.
• 49:53
  Dr. Stephen Cabral: So if you can you want to learn more, you can check out the book, you can check out the podcast, and of course, you can let us know if there's any questions where we are here to help.
• 50:01
  Dr. Stephen Cabral: But I appreciate everything that you do in your community and spreading what I believe to be the truth.
• 50:05
  Dr. Stephen Cabral: I think we're on the same page for the majority of things.
• 50:08
  Dr. Stephen Cabral: And I think it's all really backed by science without any hype.
• 50:11
  Dr. Stephen Cabral: You know, there's no real like marketing hype behind us.
• 50:13
  Dr. Stephen Cabral: Like it's not, it's not a special diet, it's not a special workout program.
• 50:17
  Dr. Stephen Cabral: We can customize it for you, but these are the things that we know to truly work.
• 50:21
  Philip Pape: Yeah, education number one, I learned today.
• 50:23
  Philip Pape: So that's one of my goals as well, selfishly.
• 50:25
  Philip Pape: And I'm glad the listener can learn a ton and takeaway today.
• 50:28
  Philip Pape: So thank you again, Steven, for coming on the show.
• 50:29
  Philip Pape: We'll send folks to stephencabral.com, put that in the show notes, and it's a true honor and pleasure.
• 50:35
  Dr. Stephen Cabral: Thank you, Philip.
• 50:36
  Dr. Stephen Cabral: Appreciate you.