Integrative Medicine

I highly recommend intermittent fasting, particularly time restricted eating. It can be beneficial for longevity and I have been doing it for four years. Start with 12 hours of eating and see what works best for you. Be mindful of the foods you are consuming during those times and remember that alcohol still counts as calories.
 
Transcript: "Do I recommend intermittent fasting? Not only do I recommend it, I've got to tell you the truth. I've been doing it for four years. I went to a conference on fasting. The first Global Summit on fasting at the University of Southern California, School of gerontology. And I was really Blown Away by the data that was being presented. And in fact, if you think about Evolution, we evolved from humans that survived feast or famine and in fact they spent daylight hours foraging around looking for Food. And then they went to sleep at night. So the question of which intermittent fast you should do or what works for you. Personally, I'm a huge fan of the time restricted eating, I think that works wonders, I think is easy. There's 24 hours in a day. Can you start with 12 hours? So, half the day, can you look at, like, 7:00 to 7:00 or 8:00 to 8:00 and only eat within that window of time? And then if you can do that successfully and you feel okay? Can you shorten that 12 hours to 10 hours and maybe no less than 8? Eight hours, some people would argue that six hours is better. But other people would argue that there are some changes in hormones that occur that might make it worse. So, you know, and that doesn't mean just eat a lot of junk during those time periods. I want people to be thoughtful about the foods that they're consuming and you have to remember, if you're going to go out with your buddies, afterwards, or socialize, and if you're drinking alcohol, those calories count to, it's not just what you're chewing. It's what you're actually taking in in the body, but there are Lots of theories about it being beneficial and helpful when it comes to longevity and I'm a huge fan. So give it a shot, see if it works for you and let us know."

Dietary supplements are heavily regulated by the FDA and FTC. The FDA regulates them differently than drugs, with an assumption of safety based on the fact that they are natural substances. The FTC regulates the claims made for these supplements to make sure they are truthful and not misleading. Consumers should do their own research to ensure the supplements they are taking have proven ingredients.
 
Transcript: "Our dietary supplements regulated. Yes, that's a great question. And the short answer is yes, they're heavily regulated regulated by the FDA the Food and Drug Administration and regulated by the FTC the Federal Trade Commission. So, let's talk about how they're regulated, they're regulated differently than drugs are and that's where that's where the miscommunication or misunderstanding comes in because supplements are regulated differently than drugs. Sometimes people have the misunderstanding that they're not regulated, but they are regulated. They're Differently, regulated. So, the FDA regulates drugs, medical devices foods and supplements. That's a lot that the FDA has oversight over FDA sort of regulates supplements and Foods on one side of the house and drugs and medical devices on the other side of the house. And the big difference between those two sides is that drugs and medical devices are new to the world inventions that have never been used in humans before. So they have to go through certain safety, protocols and efficacy protocols and They need pre-approval to come to Market foods and drugs. The FDA regulates with an assumption of safety because they're natural. They've been here forever. They're just being put together in different combinations and so the FDA lets those come to Market without pre-approval and then they regulate them going forward. So supplements and foods are regulated very similarly drugs and medical devices are regulated very similarly but they're regulated differently. And so even though they're they're all regulated by the FDA, They're regulated differently. And so sometimes people get the misunderstanding that supplements and Foods aren't regulated because they're regulated differently than drugs are, for example, regulation also comes from the FTC Federal Trade Commission, which regulates claims made for dietary supplement. So, the FDA doesn't allow supplements or foods to be used to treat diseases or change the course of, you know, some sort of a condition like depression or, or Or some disease like cancer or something like that, drugs can do that. So there's that difference. The FTC, make sure that the claims are truthful and not misleading. So this is where things are really different supplement to supplement to supplement where some companies follow a lot of Science and use proven ingredients and use specific strains of probiotic bacteria. Other companies don't. So that's where you really have to look at yourself and ask for the research behind their ingredients."

Nutrition is an essential component of optimal performance as it provides the fuel necessary for short and long duration activities, increases focus, helps with muscle healing, strengthens the immune system, and prevents injuries.
 
Transcript: "What's up everyone? Next question reads, how does nutrition play a role in optimal performance? Well this one seems like a no-brainer but let's just kind of break it down to reinforce the concept. So you need fuel to do your workout and depending what that workout is you might need to be really strong for a short period of time or you might need to have a lot of endurance over a long period of time. So nutrition and proper nutrition is going to give you that fuel to be able to access that energy system that you're using whether you're trying to do short bursts or long durations. Other things that nutrition, good nutrition is going to do is give you increased focus and attention span. So you got to remember we're taking these foods that we're eating and we're breaking them down into macro and micronutrients and those interact with our body either in a positive way or a negative way. So we want to fuel to be able to be present time conscious, have a clear mind so we're engaging in our task and doing it very efficiently. Also nutrition is going to assist in muscle healing and recovery. So if you're as an example trying to put on size and mass you're probably going to want to eat more protein and that protein amount will be specific to you but if you're breaking your body down in the gym and you're recovering you need fuel to actually build that protein which is your muscle tissue back up. Other things that nutrition is going to do with proper nutrition it's going to keep your immune system strong so you can continue to work out recover and come back and work out as well as help preventing injuries so you're not over-inflamed. So how does nutrition play a role? It is absolutely a vital step and no one should skip this. It doesn't matter how hard you train if you're not fueling and recovering properly."

Start with small changes such as going for a five-minute walk every hour, drinking one glass of water each day, adding more servings of vegetables, and reducing fat intake. Once you master these simple changes, it will become a habit and then you can move on to other changes that will help improve your health.
 
Transcript: "What advice do you have for individuals who want to start making changes to improve their health later in life? First of all, I congratulate them. That is an excellent step in the right direction. I often remind people that preventative measures that are taken at any step in life will help to improve their life later on. There is so much about food and physical activity that is directly attributed to long-term health outcomes. So I usually ask that people start with three goals. So we start with three things that are easy to do. I usually have them help with setting those goals and boundaries, but some simple tips that I give people, just as an example, are just making some light changes. So for example, when it comes to physical activity, can you go for a five-minute walk every hour on the hour? That's a great way to increase your physical activity every day. So you can go, let's say, during an eight-hour workday, you can increase your physical activity by 40 minutes, where maybe if I asked you to go to the gym for an hour, you wouldn't be able to do that. So that would be an example. Can you start with drinking one glass of water every day? Can you add one glass of water to your day? Can you add one or two more servings of vegetables to your day? Can you also do things like limit your fat intake? Now I know fat can be very controversial, but can you do some easy swaps? Like can you do fat-free or low-fat milk or yogurt if you're having dairy, just as an example. And once people master a few really simple changes, then it becomes a habit, and then they master it, and they have self-efficacy, and then they can move on to either increasing those changes or increasing other items that will help to improve their health."

The intention behind hosting international retreats is to provide an environment for individuals to relax, integrate their spiritual journey, and experience personal transformation. This transformation can include reclamation of who the individual is, strengthening of energetic boundaries, and learning how to cultivate and sustain more energy.
 
Transcript: "The intention behind hosting international retreats is to remove an individual from their daily stressors into an environment which is a little bit slower paced, more relaxed, and that they have more space and time within a day in order to integrate their spiritual journey. And the way that Kathleen, the other co-facilitator, and I hold the container for the retreat is that there's plenty of space within the afternoon to allow for integration. And again, we're utilizing the tools of energy medicine with guided meditations and also yoga in order to allow this personal transformation. The expected transformations that people can anticipate going on these retreats are several, but let's just name the top few. Energetically, there's a sense of reclamation of who an individual is. They strengthen their energetic boundaries and they learn how to cultivate and sustain more energy."
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Fasting can be healthy and beneficial, but it may not be suitable for everyone depending on their current state of health. It is important to pay attention to your body and to adjust your diet accordingly.
 
Transcript: "Thank you for the question about is fasting healthy. This is a great one because it really depends on you and where you are in your current healing Journey, so fasting can be absolutely incredible. It triggers a topology, which means cleaning up the cleanup crew coming in and getting rid of old cells and dead cells. It can trigger mitochondrial biogenesis which means the formation of brand new mitochondria, which helps you have more energy and feel amazing. But if you are in a state of cortisol, XS meeting under a lot of stress for any reason, whether you're not sleeping. Well, you have a lot going on with your relationships or your work. Then cortisol being high, is a not a good idea for fasting because you can actually trigger the cortisol to go even into a higher state and you can gain weight. So, I would say, pay attention to your body when you feel really good try the fasting. When you feel, even when you have a stressful period, maybe bring back in a little bit more, regular healthy and clean. Lean meals."
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