The Berman Method
The Berman Method
Episode #238: Start Here The Health Habits That Change Everything
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In this episode of The Berman Method Podcast, Dr. Jake and Jenni Berman break down the foundations of better health, explaining why proper nutrition, hydration, exercise, and regular blood work are essential for long-term wellness. They emphasize treating the root cause of health issues instead of simply managing symptoms.
The hosts discuss practical habits like starting the day with enough protein, drinking adequate water, exercising with purpose, and understanding how blood work can guide personalized nutrition and supplement choices. They also explain why a one-size-fits-all approach to health often falls short.
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Treat Causes Not Symptoms
Speaker 1Check, check. And we're rolling, baby, with the Berman Method Podcast focused on treating problems and not symptoms. David going against Goliath. Goliath being the corporate medical system, big pharmaceutical companies, health insurance companies. They do not have your best interest in mind. They will choose profits over patient outcomes every single time. And that's why we're doing this. We're trying to spread the knowledge, or maybe not knowledge, but communicating the message that you gotta become an asshole. Ask, ask, ask, ask, ask. Keep asking questions. Educate yourself. You have to be your own self-advocate. The days of taking what your doctor says as the Almighty are over. You have to keep asking.
SpeakerOr find a functional provider that will help you be your own self-advocate. When you have all these different specialists telling you what to do and take this supplement and that supplement, and you end up on 17 medications and 76 supplements, and you need somebody to be able to oversee all these specialists and help you to come up with the right questions of who to ask what you should be asking, which we have a lot on the wellness side.
Speaker 1How many times have you had somebody come in and you ask them for their medication list and you're looking at these medications and you're going, Holy cow, you're taking three medications for the same problem because three different specialists prescribe the same medication, nobody's talking to each other.
SpeakerRight, or supplements. I mean, we'll have clients come in taking 100 milligrams of zinc, which is a very high level compared to what most people actually need. And zinc's a metal, like we don't want to be taking too much of that, and so it goes for supplements too, or they'll be taking, you know, 10,000 I use of vitamin D every day, which is an extremely high amount for most people as well. And vitamin D is a fat-soluble vitamin to where it can become toxic. But you have different providers running different basic labs and telling you different or telling you things, and they don't even oversee what other people are doing or what supplements you're already are taking.
Supplement Safety And Vitamin D Basics
Speaker 1That's what we wanted to kind of talk about in this episode was let's go over some of the basics, the basic fundamentals that you should know at this stage in 2026. Like these are not hidden things anymore. You can do any simple search, use my best friend Chitty Chat, and you can figure these things out. Let's start off with what you just said there. How many people get their labs drawn because their primary care does them, and it comes back and it says your vitamin D is low, and you're like, wait a minute, I'm in the sun all the time. And they say, Alright, well, take a supplement. And you start taking a supplement and it's a fat-soluble supplement. So my basic understanding is there's two types of supplements in general: there's water soluble and fat-soluble. Vitamin C is an example of water soluble, which means that you can't really overdose on vitamin C. If the daily recommendation is a thousand milligrams a day, if you take 3,000 milligrams of vitamin C, you'll just pee it out.
SpeakerWell, and you'll probably have diarrhea. But yeah.
Speaker 1But in general, it's not gonna be toxic for you. It's not gonna be toxic versus fat-soluble. That's a different, that's a different story.
SpeakerYes. So vitamin A, D, E, and K are your fat-soluble vitamins that can get to toxic levels and have their own side effects and cause other issues because then they're uh they're competing with you know different vitamins inside. So, yes, there are certainly some supplements that can get to toxic levels. Um, and you know, a lot of people are deficient in vitamin D even though they're in the sun because it is a fat-soluble vitamin, so it can get absorbed into the adipose tissue or fat tissue instead of being absorbed where it is. And you know, you said their prime primary care checks their vitamin D level, that doesn't even always happen. I mean, to get a primary care to check a vitamin D is a chore in itself. So, back to what we wanted to talk about is just the basics of understanding what blood testing should actually be done, what blood testing is valuable to have done, how often should you be getting your blood work done, and that way you know exactly what we're supposed to be treating and supplementing for and how well you're actually absorbing your supplements if you're taking the over-the-counter one a day. Are you actually getting what you need through that?
Speaker 1The over-the-counter once-a-day vitamin like everybody should be taking.
SpeakerWell, yeah, probably not the over-the-counter one. It's probably not doing a whole lot of good for you because most of them don't have a ton of vitamin D in it because it is a fat-soluble vitamin. So, again, the the brands have to protect themselves, so they're not gonna put in 2,000 IUs of vitamin D3 in a supplement that you can just buy over-the-counter generally, uh, in a mul in a multivitamin at least. Um, but yeah, a lot of the multivitamins out there don't actually give you what you really need. But a lot of people take them and then never get their labs done, so they have no idea if they're absorbing it or not.
Speaker 1That is the most common thing, is I've never got my labs done, but I'm gonna take these vitamins because of marketing, and everybody says it's the right thing to do. Do you take your vitamins? Yeah, I take my vitamins. Where do you get them from? You go to CVS and you walk down the aisle right there and you say, Oh, there's a daily multivitamin for adult males.
SpeakerOr the one that's on sale, BOGO. So I'm gonna switch to that one today, this week, because it's on BOGO, yeah, and they're just not really quality vitamins. So, but the thing is, is how do you know what's quality and what's not quality? And you really only know for yourself if you're checking your blood work and seeing how your body is actually absorbing it. Um, but you can also see a specialist that specializes in supplements and they can give you a brand that's probably a better option for you.
Speaker 1So different brands are more effective.
SpeakerWell, sure, certain brands can even contain sugar, right? Like you have to read the label to see what you're getting. Are you getting vegetable oil? Are you getting sugar through your your vitamins and supplements? Like the gummy vitamins, they're delicious. Don't get me wrong. You could take all gummy vitamins, but one, gummies aren't really absorbed well, gummy vitamins, aren't really absorbed well, and two, they contain sugar, or sometimes they contain just crab to make them taste good.
Speaker 1So fillers.
SpeakerYeah.
Speaker 1Not actual vitamins.
unknownYeah.
SpeakerThey probably have a little bit of vitamins in them, I guess. They have to to be able to at you know, the label to say it has some vitamins in it.
Speaker 1Okay.
SpeakerI can't lie about it.
Speaker 1Well, I think that's a good intro. We've got a list here. Dr. Jake Berman here with my beautiful co-host.
SpeakerJenni Berman, physician assistant. I think since we started doing these videos, you haven't introduced who we are.
Speaker 1I didn't I'm just not in my groove right now.
unknownOkay.
Speaker 1I need to maybe need a checklist on the wall over there. Make sure you do this. Like, this is a whole new world for me right now.
SpeakerYeah.
Speaker 1I had it dialed in 230 episodes. This kind of reminds me of the first episode that we ever recorded four or five years ago. How horrible that was.
SpeakerThey were pretty horrible.
Speaker 1And then before these videos came out, just dialed in. Brand new, starting all over. Okay, let's go through our list.
Why Most Multivitamins Underperform
unknownYeah.
Speaker 1Where do we start? We wanted to come up, or we wanted to talk about some of the basic fundamentals and then give you a game plan at the very end of this on there's just so much that could be done, should be done. Well, here's just the basics that are they should be non-negotiable for you.
Protein-First Breakfast For Stable Blood Sugar
Speaker 1Right out of the gate, I don't know how you could start without talking about breakfast.
SpeakerYes. Starting with 16 ounces of water before you even eat breakfast. Step number one. You wake up out of bed, you drink 16 ounces of room temperature water to stimulate the metabolism, detoxify, stimulate your brain. So that should be step number one. Then breakfast, yes. And the issue we see so often is that people think they're eating a healthy breakfast and it has about five grams of protein in it, which is not quality breakfast at all. We should be starting off our day with about 30 to 40 grams of protein within an hour of waking up for most individuals to be able to stimulate the metabolism, to stabilize the blood sugar for the day, to help with regulating cortisol levels throughout the day, and then of course providing some energy to ourselves.
Speaker 1Well, what if I'm just not hungry in the morning?
SpeakerThat's a red flag, and that'll open up a whole another can of worms if you want to talk about it.
Speaker 1No, that's not talking about it.
SpeakerBut if you're not hungry in the morning, that's a red flag that there's something metabolically going on, particularly with the blood sugar cortisol level, and so we need to identify what that problem is and to be able to fix it. But if you're really not hungry in the morning and you've never been a breakfast person, as we're working to improve the metabolism and the blood sugar stability problem, we at least start with something even like a liquid version of breakfast so that you don't feel like you're stuffing your face. Or something's better than nothing. But don't fill your morning with carbohydrates or just skip.
Speaker 1What would that be?
SpeakerBagel, cream cheese, cereal, what else? Um pancake? Pancakes, orange juice, uh Yolplay yogurt.
Speaker 1If you didn't hear the episode a year ago or so, we uh we went through and we looked at looked up all of the what's the right word, the macros or calories or nutritional values of apple juice, orange juice, um a bowl of ice cream, Snickers bar. Snickers bar. Yeah. What was the other one? I thought we did five.
SpeakerI don't remember. But it was over a year ago because Walker was a baby when we did that. Because we did it after going out to breakfast with him.
Speaker 1And what we found was drinking a glass of orange juice.
SpeakerOh, and a glass of milk.
Speaker 1Oh, a glass of milk was the fifth one. Yeah, yeah. Yeah. Drinking a glass of orange juice is worse than eating a bowl of cereal. I'm sorry, a bowl of ice cream. Bowl of ice cream. Yes. Drinking a glass of orange juice is worse from a nutritional value level than eating a bowl of ice cream.
SpeakerYes, when it comes to the calories and sugar content.
Speaker 1That's just insane. So breakfast, right out of the gate, first thing that we do every single morning, we wake up and you drink a room temperature glass of 16 ounces of water, just get it out of the way, stimulates metabolism, does all sorts of good things for you. And then breakfast, making sure that we're looking at what are we eating right now? What is the balance between protein and carbs specifically? How many episodes have we talked about going out to breakfast, going out to skillets, and just looking around at all the other tables in a not necessarily judgmental way, in a negative judgmental way, just like, oh my gosh. Like they don't know what they're doing.
SpeakerWell, yeah, it's a totally a knowledge-based thing. They don't know that they're doing something that's not right for them. I mean, sometimes it could be intentional, right? And you're like, I just want that pancake today, but you would at least get the eggs or the omelette and the turkey sausage or chicken sausage or whatever. You're getting your protein to go with it, and then portion controlling your pancake, right? That would be intentional and mindful. And especially if you've worked it in your macros, your proteins, carb fat balance for the entire week, depending on what your goals are. But to see all the tables that just don't know, and they will order the waffle with the fruit and the fruit's healthy, and the waffle, like, no big deal.
Speaker 1Zero protein.
SpeakerYou're just not getting your protein, zero protein.
Speaker 1So that's something that I try to justify to myself. Whenever I eat a bunch of cookies, I don't eat near as many as I used to. Like I used to have a real bad problem, now I just have a bad problem. Right? I try to do it right after I eat a bunch of protein, though. Yeah, well, like let's eat a giant steak.
SpeakerI don't know if that makes it better.
Speaker 1It's better than not eating the steak.
SpeakerYeah, yeah.
Speaker 1Yeah. Yeah. Yeah.
SpeakerBut it would also be better if you ate the steak and then had like two cookies, not 16.
Speaker 1I don't have 16 cookies anymore.
SpeakerAnymore.
Speaker 1Those days are behind me.
SpeakerNo, it's just eight.
Speaker 1No, it's not even eight anymore. Those days are behind me.
SpeakerOkay.
Speaker 1Are you even paying attention to me anymore?
SpeakerMm-hmm. Along with my three kill my three children.
Speaker 1Yes. So eating protein when you know that you're gonna intentionally not eat well. So if you're gonna pound the carbs in, pound the sugars in, better pound some protein in too.
SpeakerRight, and then you have to work it in your week, right? We can't every meal say, okay, because I'm gonna have this these carbs, I gotta eat more protein, because then your calories are just gonna be way over for the day or the week, and that's not gonna help with the goals of weight loss. So, anyway, we're kind of getting into the weeds here. The point is we need to be starting our day with 30 to 40 grams of protein at breakfast and really balancing that with the total carbohydrate and fat content. Breakfast should contain uh protein, a carb, a fat, right? Like that's that a well-balanced breakfast will contain all three, and that helps with the regulation of the blood sugar and getting the cortisol to be stabilized first thing in the morning. We just have so many people who are protein deficient, and oftentimes you're like, it's just way too much food. So start with the protein, then move to the healthy fat, and then the carbohydrate when you're eating your breakfast.
Speaker 1What would that look like? Let's just talk about a very generic breakfast, not out to breakfast at home.
SpeakerTwo eggs, two chicken sausage patties, a quarter of an avocado, and a slice of high fiber bread, or a half a sweet potato.
Speaker 1How many people are listening to that right now going, there's no chance that happens? Every day.
SpeakerWe do on Saturdays.
Speaker 1We do.
SpeakerBut during the week, we often will have a protein shake with either fruit or you'll have a little bit of oatmeal with your protein shake. But that's something that's easy and simple for us after the gym during the week. But it doesn't have to be that way for everybody. Some people don't like protein shakes. So their breakfast could be uh to do something simpler, it might be prepping some egg cups at the beginning of the week and have those prepared all week long, which has eggs or egg whites with chicken or turkey sausage and some vegetables like spinach or peppers inside of it. And then you prep a whole quiche worth or uh muffin ten of them and have them prepped and ready to go for the week.
Speaker 1Okay.
SpeakerIt could be a cup of Greek yogurt with some berries on top. That would be a well-balanced protein, fat, and carbohydrate. Because fruit is a carb. Did you know? You know.
Speaker 1Yes.
SpeakerOkay.
Speaker 1Yeah.
SpeakerIt is a carbohydrate. And so many people don't see that. And so instead, they might have two eggs with uh half a cup or a cup of berries and their Dave's killer bread, two slices of that with avocado. But what we're seeing here is that the two eggs is your 12 grams of protein, only 12 grams, by the way, and two eggs. Then we have carbohydrates through the berries and the two slices of Dave's killer bread. Now we're pushing our carbohydrates to 30 grams or so, and it's totally outweighing your protein. And that's the problem as we start our day. Your protein should outweigh your carbs at your meals. Again, depending on your goals. This is for the majority of our population. Of clients that we're seeing.
Speaker 1Okay.
SpeakerAnd if you don't understand the balance of proteins, carbs, and fats, which are your macronutrients, as we've said a couple times, then that has to be step number one, is trying to learn the balance of those and what the balance should be for you. The total amount of protein, carbs, and fats you get in your day is not the same for everybody. It depends on is your goal weight loss, is your goal muscle gain? Are you sedentary? Are you active? Do you take any medications? What's your blood sugar control? Do you sleep through the night? Are you postpartum? Are you postmenopause?
Speaker 1Holy cow. There's a lot that goes into this thing.
SpeakerIs your testosterone level low? Yeah, which is why it's hard to do by yourself. It's why you need the guidance of someone who is able to look at your blood work and look at what you're doing and your activity and your medications and be able to make the recommendations.
Speaker 1Okay. Can we go on to the next ones? Yeah.
How To Actually Hit 80 Ounces
Speaker 1Next one's water. Everybody hates it when we say this one. Everybody dreads it. Oh my gosh, I don't want to drink more water. I'd be peeing all day long.
SpeakerWell, you know, most people think they drink a lot of water, and they don't until they start counting it. They either know or they don't, right? They'll either the two answers I get all the time when I ask, how much water do you drink on the very first appointment I see you, the question is, or the answer is either I don't drink nearly enough, because they drink like one glass of water a day, or they'll say, Oh, I drink water all day long, I drink a lot, and then we go and calculate it and it's really only 36 ounces, which is not enough.
Speaker 1It's so rare that somebody says, I drink a lot of water, and they actually are drinking a lot of water.
SpeakerRight.
Speaker 1Like extremely rare.
SpeakerJust because you drink it all day long doesn't mean you're drinking a lot of water.
Speaker 1It doesn't mean that you're drinking a lot of water.
SpeakerYeah.
Speaker 1It doesn't. Okay, so we've got countless hours on this topic, so I don't think we need to go through it too much. At the end of the day, what can we say is a bare minimum for the average person listening to this episode?
Speaker80 ounces minimum.
Speaker 1Okay. So for the average person listening to this episode, you should be getting in at least 80 ounces a day, which is why we said the within the first three minutes of being awake, why wake up, go pee, go to the kitchen and drink 16 ounces of water, room temperature, just get it out of the way.
SpeakerYeah, I mean it one reason is to get it out of the way, and then you're already 16 ounces down out of your 80 for the whole rest of your day. But there is also true physiologic benefit to starting your day with water.
Speaker 1Yeah, we already talked about all that. I'm just trying to say how do you get to the 80 ounces? Well, it's almost 20 to 25 percent of the total amount is done in the first three minutes of your day.
SpeakerRight.
Speaker 1Now you've got the rest of the day to get through the the next 75% of it.
SpeakerYes.
Speaker 1So it's not a lot of it's not a lot. When we're talking about 16 hours a day, most people are awake for 16 hours a day. If you just split it up, the problem is being consistent with consuming it on a regular basis. That's where that's where my biggest fault is. So I have one of these things, I think this is 70, right? One of these things is done before 6.30 a.m. Between the 16 ounces, right when I first wake up, and go into the gym by the time and shake afterwards. No, not the shake, because I'm using almond milk for the shake, and that doesn't count as well. But between that water and the 16 ounces, I'm almost 70 ounces of water done before 6.30. So then I fill up this thing to take to work with me, and my biggest fault is I don't consistently drink it throughout the day. So 3 o'clock rolls around and the thing is still heavy as heck, and I'm going, shit, now I gotta start chugging it. And there's a lot of times where I'll be chugging half of this thing on the way home. And it's gotta be as close to empty as possible by the time I get home because you don't want to be drinking water two hours before bed because then you're up all 9 p.m.
SpeakerRight. And that's something where you and I differ is I use that same 70 ounce jug when I work out in the morning, but then during the workday, I use my 30 ounce or maybe 40 ounce cup because I can actually be more mindful about the timing of drinking. And so I know if I bring my 30 ounce water cup to work and I haven't finished it by the time I eat lunch, somewhere between 12 and 1 if I even have lunch, which is rare these days, but if I do by 12 or 1, then I'm chugging that 30 ounces before I even eat my my lunch. And you should always try to drink water before you have a meal too. Um, but I'll chug that 30 ounces so that I can eat my lunch, and then I'll fill it up again. And I have to know that by the time I leave work, I need to have that other, or usually by about three o'clock in the afternoon, I need to have that other 30 ounces done. So then I can refill it one more time for another 30 ounces, somewhere between 3 and 8 p.m. when we're getting ready for bed. So it helps me to be able to break it up and know okay, these. Are my timelines to finish this 30, this 30, this 30, as opposed to having a 70 ounce jug that I have to finish sometime in the day.
Speaker 1You got it figured out, babe.
SpeakerWell, and I mean that's what works for me. If your 70 ounce jug works for you, it works for the time. But it is a timing thing. I will tell clients all the time is start your day off with the 16 ounces. Then can we finish the other 30 ounces by lunch or by mid-morning, right? Because if they're not drinking at the gym in the morning. And then, you know, it's more about the timing, is how can we break it up and what is our timeline to say it has to be done by this time, and then we refill and it has to be done by this time. Then we're not staying up all night drinking and peeing. And your bladder does adjust to drinking more water. It does. But you can't do it in a day. You can't go from drinking two glasses of water to 80 ounces of water in two days and expect that you're gonna feel well doing it. You gotta work it up. Okay.
Speaker 1Good. Let's go real quick through this next one because we want to wrap it up and give some people some tactical game
Exercise Must Be Progressive
Speaker 1plans. Last one is exercise versus just going to the gym. We could spend hours, we have spent hours on this topic in the past. People that say I walk five miles a day and consider exercise. People that go to the gym on a weekly basis or multiple times during the week, and they do the same exact sets, reps, and weight and call it exercise, and it's really not exercise. By definition, it is work, not exercise, because exercise by definition is progressive. So you have to be progressing at least one of these categories on a consistent basis. You've got to progress something on a consistent basis for it to be considered exercise. And if it's not, it's not considered exercise. It's actually considered work. So the easiest example is people that walk on a daily basis or a regular basis, and they say, I walk three miles, I walk five miles, and you think that you're doing something good, and it's better than sitting on the couch, it's better than eating pancakes for breakfast, but it's not really exercise. It's it's cardio, you're getting some cardio benefits from it, but it's not as good as if you said, okay, I'm walking five miles today at this pace. What's a well what's a good pace for walking? I don't know, walking.
Speaker17 to 18 minutes per mile.
Speaker 1Okay. Let's call it 18. So I'm gonna walk five miles at an 18-minute pace. 18-minute mile pace.
SpeakerRight, that's yeah, for most of it.
Speaker 1And then the next day you're gonna say, Alright, let me see if I can walk five miles at a 17, 50 minute pace. So you're trying to change it. Or the next day you say, I'm gonna walk three miles at a 16-minute pace, but you're constantly changing one of those things, whether it's the length, duration, intensity, frequency, you're changing something for it to be considered exercises versus just work. And if you just do work, you're not really progressing, you're actually technically regressing. And that's how people will wind up in their 70s and their 80s and fall, walk into the bathroom in the middle of the night and break their hip and not know how it happened because they exercise every single day. They walk five miles a day. How can my balance be bad? Well, you're not really working on your balance. You're working on doing the same thing over and over again, and you're not changing anything.
SpeakerRight, which is where we also talk about uh cross-training in terms of not just walking every day, but then one day we're doing strength training, and one day we're doing balance training, one day we're doing Pilates, and one day we're you know playing pickleball. Like we have to have some cross-training to shake up the metabolism, number one, but two, to be focusing on different areas of strength and mobility. Walking is not really it's cardio, like you said, it's not giving us really any strength benefit. Yes, if you walk with weights, it can help with your bone density, and yes, it's getting your heart rate up, so it's helping with your good cholesterol, but it's not helping to strengthen the glutes, it's not helping to strengthen the core, which is what's gonna help with the balance and being able to get up off the ground. It's not gonna help with toning, muscle toning, as far as you know, burning fat or getting your arms to look more toned. So we have to be able to cross-change train. And I actually just made a little real post about that this morning is like we need to be doing something different in terms of our exercise and our nutrients that we're intaking every day to continue to progress and strengthen the body and the metabolism.
Speaker 1One really, really simple example, not easy, but simple example of real exercise is a burpee. And I have to give a shout out to Lori Mountford, who's been with us for 12 years now. She was one of my first clients ever. She just came out with a new video testimonial that should be on the website now. She's a Canadian, so she's up in Canada for the summers, and we came up with a plan to keep her consistently progressing throughout the summer this year. And six weeks ago was the last time that I saw her, and we test we tested her burpees. How fast can you get down on the ground and get back up again? We didn't have the jump in it, but how fast can you get down on the ground and get back up again standing without using your hands to push off your legs to come back up to standing? And six weeks ago, she did five of those in 45 seconds. So I said, okay, we're gonna do these every single day, and we want to measure that time, measure your progression by the time going down. And I just had my monthly call with her last week, and we did it through Zoom, and she did five in 30 seconds. So we shaved for 45 seconds the first time and went to 30 seconds the second time. We shaved 15 seconds in her ability to get down on the ground and get back up again. And that's one of those things where once you can do that, you become anti-fragile. That's the thing that every senior should be striving for is becoming anti-fragile, meaning that I don't care that I fall because I'm not gonna break. I don't care if I hit the ground because I'm not gonna shatter. I'm anti-fragile. I'll just get back up again. I may have a bump or bruise or a cut or something, but I'm not gonna break a hip, or it's highly unlikely I'm gonna break a hip, and I'll just get back up again. That's called anti-fragile. So huge shout out to Lori. We added, because she shaved 15 seconds, we now added the jump. So now Lori Mountford's homework is burpees with the jump. It's like, how many people can say that you're doing that in your 60s and 70s? My mom's freaking doing it in her mid-70s. Like, that's something to be proud about.
SpeakerRight.
Speaker 1Good.
Blood Work As The Real Compass
Speaker 1So let's wrap everything up because the last one is the most important one. We kind of started with this one, but we should end with this one because we talked about proteins, carbs, fats, and different variations of those things depending on what your goals are. We talked about water intake, we talked about exercise, but really all of it comes down to knowing what your blood work is.
SpeakerRight. And we touched on that in the very beginning. It's just having the right provider to order the blood testing and ordering the right things and really understanding and interpreting it for your body and helping you to give more holistic dietary lifestyle changes to improve the blood work instead of putting you on a medication or just loading you up on different supplements. So, what can we change dietary-wise? How can we adjust our proteins, our carbs, getting in more fiber, getting in more water, taking the right supplements for actual actual absorption, making sure the gut is healthy to actually absorb your vitamins as well, which is a big thing that we will focus on. Um, but if you can understand what's going on inside of the body, then you can make the appropriate lifestyle and dietary and exercise adjustments to be able to fix these things and really get your inflammation under control, help the metabolism, help your brain health, your nerve health. And so that's it. You just gotta understand what's going on on the inside. And you have to go and your sleep.
Speaker 1And your sleep. And you have to do it on a regular basis as far as your blood work goes. Just because you get blood work once a year and then you make an adjustment doesn't mean that three months or six months later it's still relevant. For example, I had blood work done, my zinc was low, my B12 or vitamin B was low, so I'm taking zinc and B supplements, I get my blood work done again, and it's still low. Like, okay, well then there's likely there's something going on in the gut, so now we need to do a food sensitivity screen again. Like this is just this constant thing where it never ends. The cycle of health has changed. So the thing that got us here is not the thing that's gonna get us there. The game has changed. You've got to jump on the bandwagon. This is not a fad. This is not, oh, the Burmans just do things differently and everybody else is normal. No, it's like we're not gonna stick our heads in the sand and pretend like this is not happening. The game has changed. Didn't? Yep.
Websites, Sharing, And Final Challenge
Speaker 1So make sure you go to bermanboomers.com and see if you're on track to reaching 80, feeling like you're 40. And check out the new website, bermanhealthclub.com, and scroll around on there. See if you can find any typos. If you can, message Jenni. Do not message Jake because I will intentionally put typos on there just to generate some more chatter about it. But this was a fun episode. Going back to the basics bermanboomers.com, bermanhealthclub.com. Anything else?
SpeakerShare this episode.
Speaker 1Share this episode in the video. Share this episode with a family member that you know eats oatmeal, fruit, and peanut butter toast for breakfast every single morning, thinking that it's healthy.
SpeakerRight.