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Transcript

Introduction to Go Un-Pro · Go Un-Pro

• 0:02
  Hi friends,
• 0:03
  welcome to the Go On Pro podcast,
• 0:05
  where we're going to dive into your grandma being
• 0:07
  right.
• 0:08
  She always said the secret to a long life was
• 0:10
  eating your greens,
• 0:11
  getting good sleep,
• 0:12
  and being around people who lift you up,
• 0:14
  not wear you out.
• 0:16
  Today,
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  we're diving into the small things that lead to
• 0:18
  big change.
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  It's not about perfection; it's about progress.
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  Go grab a cup of tea,
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  take a deep breath.
• 0:27
  Let's talk about how to live well.
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  Live long and feel great doing it.
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  We're going to have fun along the way.
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  I'm a physician.
• 0:34
  You'd think I would know what I was doing as far
• 0:37
  as my health,
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  and I thought I was living healthy.
• 0:39
  However,
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  I was inching into the overweight category,
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  started about five to ten years ago.
• 0:45
  I was noticing my cholesterol was being elevated,
• 0:48
  and I was trying different things to have some
• 0:53
  success,
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  But what was the problem?
• 0:59
  I was setting too big of a goal all at once.
• 1:02
  I needed some accountability as well.
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  And longevity and healthspan are the definition of
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  what we're going to be talking about here.
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  There are four legs to the healthspan table,
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  all four of which need to be good to live a
• 1:18
  long,
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  healthy life: diet,
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  exercise,
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  sleep,
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  and a sense of purpose.
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  That sense of purpose doesn't have to be
• 1:26
  overarching.
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  I'm going to save the world.
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  That sense of purpose is,
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  I'm going to live a healthy life and I'm going to
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  be creative with some things.
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  I'm going to have some social connections,
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  and that's all we need.
• 1:40
  OK,
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  so we've all heard about the billionaires who are
• 1:44
  wanting to live forever.
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  I don't want to live forever,
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  but I do want to live a long,
• 1:50
  healthy life.
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  And that's the definition of healthspan: living into
• 1:53
  your 90s and 100s,
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  maybe even,
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  full of life in that sense of purpose.
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  Processed foods,
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  we're getting rid of them for whole foods because,
• 2:02
  definitely,
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  the science says that processed foods are poisoning
• 2:08
  us,
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  right?
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  We're going to have small goals,
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  baby steps,
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  and that's what equals success.
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  No grand New Year's resolution that we're going to
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  fail on day two.
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  We're going to have these small steps each week
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  that we're going to be able to bring ourselves to
• 2:24
  success.
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  We're going to concentrate on blue zones and other
• 2:27
  research.
• 2:28
  We're going to work weekly on those four legs.
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  We're going to start to get rid of sugars and
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  carbs,
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  but slowly along the way.
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  We're going to start eating anti-inflammatory diets.
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  We all know that fat is somewhat inflammatory to
• 2:43
  our intestines,
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  and we're going to talk about more on that about
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  microbiome.
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  We're going to talk about the fact that 80% of
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  diabetes,
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  cardiovascular disease,
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  and some cancers can be prevented with diet.
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  It doesn't have to be expensive.
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  We don't have to be billionaires.
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  Matter of fact,
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  you don't have to even spend any more money than
• 3:01
  you're spending right now,
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  and it also doesn't have to be a strict diet.
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  Numerous diets can work.
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  But not all carry the longevity science backing
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  behind them.
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  However,
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  they're all better than processed foods as long as
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  we can get rid of carbs and as long as we can
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  eat low fat.
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  And another part of this is going to be mostly
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  plant-based.
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  You don't have to get rid of meat 100% altogether,
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  but there is some data for plant-based diet.
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  Some people are starting more healthy.
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  Some people are starting with already some
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  illnesses,
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  major illnesses even.
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  Some people are starting with no money.
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  Some people have a lot of money.
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  We're going to all build a community around each
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  other and we're going to succeed together.
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  And I'm going to succeed because this is why I am
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  putting this out there.
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  I want that accountability.
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  We're going to eat a whole minimally processed
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  diet,
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  mostly plant-based.
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  We're going to get the exercise and movement
• 4:00
  outdoors.
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  We're going to get social connections right here,
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  but also we're going to look forward to trying to
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  find other social connections and creativity,
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  things that matter.
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  We're going to get better sleep.
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  Better sleep is the foundation to those four legs.
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  We're going to have 52 weeks.
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  Therefore,
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  that's 208 goals-from each of those four,
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  every week.
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  Derek Jeter would love to have a 750 batting
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  average.
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  If we fail at 50 of these 208 goals,
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  we're going to have a 750 batting average,
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  right?
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  We're going to talk about meal plans.
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  We're going to talk about recipes that have some
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  success and taste good.
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  We're going to talk about each week,
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  one item.
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  We're going to invite you right now to share,
• 4:46
  like,
• 4:46
  and subscribe wherever you're viewing this right
• 4:49
  now.
• 4:49
  Could be YouTube or podcasts on wherever you get
• 4:53
  your podcasts,
• 4:54
  I'm going to have a Substack.
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  I'm going to have information on GoOnPro.
• 4:59
  com,
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  on DrLartz.
• 5:00
  com,
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  which is DrLartz.
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  com.
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  I'm going to have a Linktree on those websites to
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  show you where my social media accounts lie.
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  And I will be providing some information in between
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  on what I'm doing to succeed in my life.
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  Here's the first week.
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  I'm going to normalize drinking water for myself.
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  Not flavored water,
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  not carbonated water,
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  just plain,
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  still water and I'm going to drink 32 ounces each
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  morning.
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  Therefore,
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  we can get right back to what Grandma said,
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  right?
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  She said four to six,
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  eight-ounce glasses of water.
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  We're going to get four of those eight-ounce
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  glasses of water out in there.
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  32 ounces each morning,
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  but I'm going to add to it; I'm adding a small
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  bit of psyllium husk to that water.
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  One teaspoon at first,
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  I'm working my way up to two tablespoons each day.
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  That psyllium husk,
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  which is pure,
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  whole psyllium husk,
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  it's ground into a powder.
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  You have to mix it in water.
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  And that makes me feel full in the morning,
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  gets me going,
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  and gives the bacteria in my intestines food that
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  they need to create a healthy intestine,
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  then create the mind-gut connection,
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  okay?
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  So,
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  second thing we're going to do,
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  we're going to get rid of something.
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  A plastic item in our household.
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  I got rid of some plastic utensils or plastic
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  storages.
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  I did these things slowly along the way.
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  Think about that plastic spatula you use in your
• 6:35
  pan,
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  how you notice that sometimes some of that plastic
• 6:39
  flakes off or it melts a little bit,
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  right?
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  Think about that plastic that's getting into your
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  food as you stir in your pan.
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  Think about the storage items that you use,
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  and you might even put them in your microwave or
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  heat them up in plastic.
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  That needs to go at some point too.
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  So pick some item.
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  I'm going to pick an item this week and get rid
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  of it.
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  One thing at a time.
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  The other thing would be potentially plastic cups.
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  We're talking about using wooden utensils or
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  stainless steel pans or stainless steel cups or
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  glass cups or glass cooking containers.
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  And just one item at a time.
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  Doesn't have to be expensive,
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  like we said.
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  The other part,
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  sense of purpose,
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  right?
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  We're going to make this.
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  I'm going to make this my sense of purpose.
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  And this is why I've created all of these outlets
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  for my creating this accountability for myself.
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  And you can use getting older,
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  more wise,
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  and more healthy as your sense of purpose.
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  We're going to make this community and we're going
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  to bring social connection into that.
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  Then,
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  sleep and exercise.
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  We're going to combine one little thing into that
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  sleep and exercise component.
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  Some people are starting their exercise journey
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  already running,
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  already.
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  Some people can't even walk half a block.
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  What I want me to do and potentially you to do
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  if you'd like to join me,
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  is getting outside early in the morning when the
• 8:10
  sun is coming up and get bright sunlight into your
• 8:14
  eyes.
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  That sets something called your circadian rhythm.
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  Sets my circadian rhythm to go to sleep that night
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  at a reasonable hour and it also sets my time for
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  next morning's wake up to be that same time if I
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  get that sunlight exposure.
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  The other part to this is the opposite to that,
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  and that is decreasing the bright lights in the
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  evening.
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  After seven or eight o'clock,
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  dimming the lights and turning down your phone
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  screen.
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  If you're scrolling into the evening,
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  turn down that brightness on your phone.
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  And that will also help to set your clock.
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  I don't use melatonin.
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  Melatonin has been used by some people.
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  Science has shown that it doesn't help long-term,
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  but it could help set one day of sleep.
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  But I'm here to tell you that I don't use any
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  melatonin; I don't want to use any melatonin.
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  I don’t want to use a lot of supplements.
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  We’re going to talk about what might be some
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  supplements that you can use in the future,
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  but not right now.
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  This is all we need is that psyllium husk,
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  water,
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  getting rid of plastic utensils,
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  making a sense of purpose,
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  getting better sleep.
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  And getting out early in the morning for the
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  sunlight.
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  That’s it.
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  Four simple tasks for this week.
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  And we have seven days until next week to think
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  about other things that we might want to change.
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  Or you could even go ahead in the process and do
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  some more research,
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  get other things.
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  Changed in your life do small steps.
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  And if you fail daily,
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  if you fail,
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  get back up the next day.
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  We're going to talk about some accountability apps
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  some tracking apps so we can show you whether and
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  how often you fail.
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  We're going to talk about scales at some point
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  too-don't go out and buy a scale just yet!
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  People who check their weight every day lose more
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  weight than those people who don't check their
• 10:11
  weight,
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  but that's not part of today's agenda.
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  I'll be talking about that in the future.
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  Then each week,
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  we're going to add to it,
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  but with some science to back up the
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  recommendations.
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  And I can't wait to move forward and I can't wait
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  to be healthier and live longer,
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  healthier life into my 90s and 100s.
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  Thank you very much for joining me,
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  and I look forward to being with you along the
• 10:34
  way.
• 10:34
  Thank you.