Dr. Nicholas Perricone: Glowing Skin in 3 Days

Resident Guest, Dr. Nicholas Perricone is back and shares his secrets for a 3 Day Holiday Glow Up (and beyond). 

Why wait until January to undo months of holiday punishment? You don't have to suffer through the season then pay penance later. 
Follow his simple advice to look and feel your best throughout the holiday season (without going hungry or suffering) so that you can strut into 2025. 

Let's do it together- join our Holiday Glow Up Challenge on Life-GLOSS.com. 
Dr. Perricone designed a program for our listeners so that we can accomplish our goals and encourage each other. 

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https://www.amazon.com/shop/vintagebeauty/list/1ONUV7TO5FGYV?ref_=aipsflist

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https://www.life-gloss.com/

HYDROGEN WATER FOR A METABOLIC RESET
https://perriconehydrogenwater.com/

DR. PERRICONE'S RECOMMEDED OLIVE OIL 
https://www.delpapafamily.com/

Stay GLOSSY!

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Transcript

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Welcome to Life Gloss, a beauty podcast for sassy and seasoned women who have lived life and have a drawer full of lip gloss to prove it.

Audio Only - All Participants: 0:10

Welcome back, LifeGloss. We have our resident hero with us today. The illustrious Dr. Perricone is back with us this month, and we are kicking off the holiday season with a healthy, focus on sugar, how you can enjoy your season without hating your photos and feeling like you have to pay for it in January. Welcome Dr. Perricone. Welcome. It's a pleasure to be back. Very pleasure. It's very pleasurable to be with you both and a really great opportunity to talk to our audience and teach them a little bit about nutrition and how to stay healthy. Wonderful. We love it. And I know that you've been studying a lot. For a lot of our audience that doesn't know, it's back to school for their kids, but you've gone back to school too, which is mind blowing considering, you know, you're already very impressive pedigree. Well, I really wanted to do this program. It's the executive master's program at Yale. And so the students are older, they're in their probably late thirties and forties. I knew I'd be older than the students and I knew I'm older than the, than the, um, most of the professors. And after walking around campus, I'm older than the buildings, but you look better. We've had so much audience feedback, um, after our last episode and people are so thrilled that you're going to be coming back regularly. We have, we've been flooded with questions about sugar, but so many comments about. And your skin and people keep saying, my gosh, I remember seeing him 25 years ago on those PBS specials and on his book covers and he's still glowing. So just a little, just a little feedback from our audience. So you may be older than the buildings, but. Better kept, maybe. Better kept. Well, I was raving about it on the last podcast, how great you look, so I'll keep going. But, you know. But we've got some great questions for you, I know. And it's the holidays. The leaves have turned. We have Halloween around the corner. We have Thanksgiving, Christmas. Obviously, we'll be seeing you many times before then. But. I think I wanted to bring up the topic, and I know it's one of your favorite topics, and that is the white substance of death, sugar. So let's talk about it. Let's go to it because, um, you know, there's, there's been so much done and, you know, when I was a medical student and, Looking under the microscope, I saw inflammation everywhere. And I really was putting it together. You know, and inflammation is the bad guy. And the problem is, it's a low grade inflammation, so we can't see it, we can't feel it. What's going on all the time, and it affects every cell in our body, which then affects the major organ systems. And so I also have a master's degree in nutrition, and so I worked with this, and I said, well, what's causing the inflammation? And it had to be something we were doing every day, and that's what we eat maybe two or three times a day. So it's critical that we understand this, and it's so simple. Anything that causes a rise in blood sugar results in a rise in your insulin levels. And that causes an inflammatory cascade through every cell in your body and can go on, go on up to three days. So one bad meal, you increase your level of um, inflammation. Once again, you're not going to really realize it because you can't see it, you can't feel it, but it does affect us. And one of the things we want to do is we want to look at the skin because the skin is a barometer of what's going on inside of us. So, you can use that as a barometer, and the key here is sugar. Let's, let's get right to the bottom of it. First of all, I want to let you know that when I wrote my first book, I received a letter from the sugar council from their lawyers. Saying that they were going to sue me for talking about sugar and I just happen to have a constitutional lawyer He said this is great news. He wrote that one letter and they just disappeared. So it's really important So let's think about this We want to eat foods and we talked a little bit about the glycemic index last time we were on and that we did That's just a measure on what foods will do to your blood sugar. And so we want to stay in a low glycemic, and you can pick up, you know, a glycemic index, little books, or it's, it's online, it's really simple. And you really want to stay in the low glycemic area, but we want to talk about the healthy foods today. We know that sugar is a bad guy, but what can we do to really change this? And I, so I want to talk a little bit about medicine right now too. So when you go to your doctor and you get your blood tests, one of the things they're doing is something called C reactive protein. And C reactive protein measures the total inflammatory burden in your body. And so that's critical. And it's so much more important than any other number. Um, if a doc, I had a patient, um, come to me and say, Um, my doctor said my cholesterol is high, and I said, well, what was your C reactive protein? And the C reactive protein was very low. I said, you don't have any risk at all. It's not cholesterol, it's inflammation. And so we have to know that, and we can So let's just say I take someone and I do a C reactive protein, and they're up high, like eight or nine, that's high risk. Eight weeks on the anti inflammatory diet, shht! right to the floor. They're like two or three, which is almost non existent. So we have control of our own bodies and we can do this. And look, a big thing for people, you don't have to be sacrificing. You can eat great food three times a day. If you do the right categories, you're just going to feel good. And so, metabolism is the key. So, if, so, metabolism controls inflammation. That's the magic button. So, some of these new medications, um, and I'm not a fan of pharmaceuticals, but I just want to let you know that. And, um, so, these new, uh, drugs like, uh, Manjaro, And it Ozempic, but Marendrago is probably a better example. They hit those receptor sites called GLP and one and then GIP. And when you press that button, it turns inflammation off in the body. So people are taking it as a way to treat diabetes and also to treat obesity. And the most important thing I've seen, yes, I see these people lose weight. What impressed me the most was after about 6 or 8 months, they look 10 years younger because they're turning off inflammation, so what happens is they go into mitochondrial repair. Now, you don't have to do a pharmaceutical to do that. You just follow the anti inflammatory diet, but that was an example of if you're really doing this correctly and you hit that metabolic button, that's the key. And so how do we do it? Simple diet. And we should probably post the anti inflammatory diet for all of the people who watch this um, podcast, because you can just look at it at a glance. And so let's talk about the most important thing. I love people that are a little bit vain, because they stick with the program. So let's just say we're going to start you off, and let's say you have something coming up. You have a reunion, you have a wedding coming up, and you want to look great. Well, you need a three days preparation and you will be glowing and you'll look like incredible. And so that's the way to start. So if we do this to you, um, you're going to love the way you feel, you're going to love the way you look, and it's going to be a great incentive for you to do this every day. Everybody wants to look their best and do their best. And when you drop inflammation in the body, your mood goes up. And the brain works better, and your skin gets more toned, and of course you reduce risk of all diseases. Now, as someone who started a skincare company based on anti inflammatories, yes, it works tremendously well. But having beautiful skin by putting a topical on alone, Does not reduce your risk of heart attacks and breast cancer and everything else. So we want to make this a, just a really holistic approach, and that's what my books are all about. And my book is coming out in January. I'm very excited. And I think it's going to really motivate a lot of people. But let's, let's educate you today. Let's talk about what I think is an ideal meal. So you're getting ready and you have this, A reunion at school or you're going to a wedding and you start just three days before and you're going to do salmon, salads, and blueberries. You're going to stay off any high glycemic foods, sugars out the door, try and stay away from things, the high carbohydrates are going to increase insulin. And I'm telling you on day number four, when you head for that event, whatever it is, you're going to be wowing everybody and you're going to feel better than you ever have. And I want you to think about that. How can I feel that good every day? And you can. There's no sacrifice in this diet. You're never hungry. Uh, but you're just taking the right categories and that's what we want to do. And sad, you know, I'm at a university and they give lectures about calories. I mean, it's not about calories, it's about food choices. So you're going to be more educated than the people at the, at the Ivy league schools. We can do that. Yeah. Well, and you made it so bite sized and so easy for people to understand because anyone can commit to three days. Especially for an event, and then carry that into the rest of their lives, because why would you ever stop, really? It is, and you know, it's interesting too, because when you decrease inflammation systemically, you decrease inflammation in the brain. And inflammation of the brain, um, basically gives you anxiety and depression. So when people are on day number four, they not only look great, but they feel really incredibly good. And so, I would love everybody to try the free day diet, and you're going to remember those days afterwards, and you're going to say, I always want to do this. So it's highly motivating. And so, it's nice to look at your skin and say, hey, I look good today. Your mood's elevated, you're thinking clearly, and that's the way to do it, because it's a total incentive every day. And if you blow it. One meal, fine. Few meals, you're going to go back to where you were and you're not going to let that happen. Okay. You know, I think it's interesting, you know, you, you bring up sort of the how bad do you want to feel good, you know, and it's consistency. It's, it's really not even motivation. We talk so much about motivation and, and living that healthy lifestyle. But I think consistency is, is the real key. Sticking with something really does make the difference. It's not going on and it becomes a lifestyle, not, not a diet. It's a lifestyle. Yes. And the thing is, if you go to a good restaurant, You can do all of this. You know, there's nothing like going out and someone prepares your, your salmon, whatever way you like it, broiled in a beautiful Caesar salad and, you know, and fresh fruits. It's just a wonderful experience. So we can just do this. Um, there's no sacrifice here. You can, you can all do it. And, um, the other thing too, is when you finally get things stabilized and inflammation comes down, so your mood's elevated. And your, your metabolism changes, you have a lot more energy, and you're sleeping better. And the best part is looking in the mirror and say, Hey, this is working. That's my, that's my barometer. So we can just approach life like that. And, and everybody wants to feel good and look good. And certainly we don't want to have extra weight on us. But I don't, I don't like the diets I've seen in the past. And one thing that was interesting, this is 20 years ago when I was doing it. Um, I would have patients on it and they would lose weight. And so I, before that, people who lost a lot of weight, you'd meet them and say, gee, you've lost weight. And I said, congratulations, but you're thinking in your mind like you look terrible. Your face is drawn. They've lost a lot of muscle mass as well. We don't lose muscle mass on the anti inflammatory diet. And interesting, when you start losing muscle mass in your face, you look really drawn and old. Okay? So this is going to give you this, this wonderful radiant look. And I've had people lose up to 150 pounds on the anti inflammatory diet. And they look magnificent. And look, you'll know. And Dr. Perricone, one thing that struck me and has stuck with me is how much you do focus on proteins, the right proteins, and so many of us are not getting enough protein, and we're not getting the right proteins. Salmon is a pretty easy answer. Oh, it is. It's, it's fantastic. Um, um, profile of amino acids and there's this also essential fatty acids, which are really important as an anti inflammatory. So that's probably the easiest way to go about it. Uh, but there's so many other things you can do, but I'm just such a fan of salmon. I just can't. Can't get away from it. So actually had it this morning and I had it last night. That's great. And it's just, it's just wonderful because I have a lot of work to do today and, and here we are. So, uh, I just want people, you have to form habits and when we form habits, you don't have to think about it. And I think you're really going to be reinforced by the fact of how you feel and, and, and how you look. So let's go there. Let's go there. Let's talk about every, everything you can do. I mean, um, and another thing is too, I know there's been a lot of work. On people who are fasting and fasting is a great way to normalize your metabolism. My main concern with fasting is are you getting enough high quality protein and that's the key. You have to get enough protein. So I'd say, let's say the average woman probably should be getting 50 to 60 grams of high quality protein. And that's not difficult to do. If you have a piece of salmon of four ounces, that's about 18 or 20 grams right there. Um, and then you have two other meals of the day to, to get there. And you don't want empty calories for sure. And so, we need to understand, well, what, what, what contains protein? Well, certainly, um, dairy does. Um, but, you know, I'm not a big fan of cow's milk. It's pro inflammatory. But, you know, eggs are fantastic. And, um, one thing I do, I'm always on the run. I actually get liquid eggs. You can get them at the, at the store and, uh, you can get just egg whites, so I get the whole egg and everything and I pour it into a cup and I sweeten it a little bit with glycine and drink that down and that's like, it's like 40 or 50 grams of protein for me. It's like, wow. Interesting. It is. Very interesting. Glycine. Okay. So let's talk about glycine. Yes. So glycine is a really simple amino acid. It's tiny. It tastes very sugary, which is kind of interesting. Oh. But glycine does a lot of things to your body, and you know, we're all glycine deficient. Glycine, we need a lot of glycine every day. You know, it's in the multiple grams. So what I do is I try to take A glycine. Um, I sweeten my egg drink with that. I use it in my tea. Everything I do that I want to sweeten is using glycine. And then another important thing is there's a, a master antioxidant in the body called glutathione. I think we've talked about this before. So glutathione is the master antioxidant. That's the one. And so if you keep glutathione levels high, it's protecting your body because all antioxidants, especially the mother antioxidant, are anti inflammatory. And so we want to do that and you can raise, you can raise glutathione with something called N acetylcysteine, and that's a, um, it's basically a supplement. And there's a study right now, and if you go to YouTube, um, there's a great doctor, I think he's out of New Zealand, and his name is Stansfield. And he recommends this thing called Glynac. It's just a word, I mean, glycine and N acetylcysteine. So there was a study with people, they were probably in their 60s and higher, and they put them on the glycine NAC, and they took a lot of it. So they did it twice a day, the supplements, and at the end of 24 weeks, when they went back and they looked at all of their, their blood work, um, they found that their levels of glutathione were now pretty close to someone who were in their early 20s. And so that's amazing. So we want to increase glutathione as we do this. And so I'm, I'm a big fan of Glynac, um, you don't have to do it forever, but we did know, we did find out from the study that, um, they did it for 24 weeks and they, they really were right about the same level of glutathione in someone in their early thirties. And these are people in their sixties and seventies and eighties. So if you're young, like you guys are, and you do Glynac, it's just phenomenal and it's very protective. Interesting. Okay. All right. Making notes. We're making notes. We're making notes. And we'll have notes on all of this too in our podcast. So, uh, our listeners and the diet. Yes. And the diet. So our listeners can see all this and reference all these great tips. One tip that I really would love from you, um, I have a very healthy house. I have two teenagers who are extremely healthy. Thank God. Um, but I have to say for, you know, for a lot of women out there and a lot of men with children with Halloween around the corner, and even, you know, mom's passing out candy, you know, I mean, what are some tips that you could give to kind of, you know, help around these holidays? Like just not have it in the house. Just don't engage with it. I mean, you don't want to be the house that passes out apples. So what do we do? Well, you know, my, my, my philosophy is one day is not going to kill you. So go, go trick or treating and do what my mom and dad did. Um, oh, you bring home this bag of candy. And then within two or three days, you said it's all gone. Of course they threw it away. You know, there, there are some places you can send to the troops. I know. Um, that's something that's kind of big in our neighborhood, um, is, you know, they collect the candy and they'll send it to the soldiers. Not that we, you know, I, I advocate that either, but you know, sometimes getting a little treat from abroad is a nice thing to do. So I think that's something that's, uh, that it's easy for people to do, give it away. Right. Yeah. So what we want to do is I said, you know, we have a good diet every day. Right. And of course, children, it's very important to get adequate protein and plenty of fresh fruits and vegetables. So a salad a day is amazing, and the more colors in that salad, and we call it the color quotient, the better you do, because those are polyphenols, powerful in terms of anti inflammatory activity. And then the other thing I do on a daily basis, and my brother's visiting me from London, and I said, look, every morning I start the day off with A tablespoon full of, um, extra virgin olive oil because it's loaded with polyphenols. So what you want to do is you have to get a high quality olive oil. And if you put it in your mouth and you drink it, you should have a burning in the back of your throat. Those are the polyphenols. And so if it's not burning, uh, the polyphenols only last about 20, um, I think they last about two or three months. So you have to keep it out of the light. And you, even though, um, the olive oil has a two year. Um, life, um, in terms of till expires, but that's talking about the quality of the fats. They don't get oxidized, but the polyphenols don't last. So I suggest you buy high quality of shallow in small bottles. And what I do is I take aluminum foil and wrap it around the bottle. So it doesn't get any light. And then we use that up pretty quickly. And that's what everyone should doing. So it's hard to believe, but if you take that noise, by the way, that's, that's Daisy, she's making a nest puppies. So she gets a little fanatical about her nest before she takes them out. Oh, that's so funny. Daisy's allowed to make as much noise as she likes. Yes, she is. We all make our nests, Daisy. Is there a brand of olive oil that you particularly care for? I mean, until you make one. I just came back from Umbria, Italy. And I went there to visit an olive oil grove. And it's, it's called Del Papa and it has 500, 000 trees and this young man took it over from his family. I think it was started in 1945, uh, by his grandfather and he's put a lot of money in, but they're really good. high tech now and they have, you know, they really look at everything and they look at levels and they have ways of increasing the amount of polyphenols in the olive oil. What they do is they, they stress the trees a little bit. So let's talk about stress. Okay. So it's, so when we, we stress even our own bodies, our body reacts by making up defensive and we call it hormesis. So, so hormetic agent is something that will increase stress. Um, basically your body's, I guess it's called the responses to protect you against oxidative stress. So what they do to stress the trees is they, they give them less water and that stresses and they make a lot of polyphenols. So he's doing all this stuff with his grove and it's so delicious. And he gave me a few bottles and I'm using that. So they'll pop them. Um, but there's a few others you've got to look at and you've got to do it and you've got to do. The taste taste test. So taste it. It should be very fresh and just go like, you know, when you're you're testing wine, you'll like that the olive oil. If it's not burning the back of your throat, wrong one. Okay. That's a great tip. I didn't know that. That's a great, incredible. If you have high quality extra virgin olive oil with high polyphenols, and you take that tablespoon of olive oil in the morning, it works as well as a Motrin in terms of dropping inflammation. So any aches or pains you have, you feel better. And it's doing wonderful things to your body. I'm doing that right away. I've just been on a quest. To convince friends and family that most olive oil out there is not real olive oil. They still think I'm a little crazy, but I keep telling them the labeling laws in the U. S. allow there to be a little bit of old olive oil scraped through the bottom of a barrel somewhere mixed with other often seed oils. So the extra virgin olive oil you're getting somewhere often is not. So you need to look for an artisanal company. Is that correct? But you've got to do the taste test and the burn taste test. And that's the way to do it. Because what happened is in the olive oil industry, some of the, some of the very large organized, uh, crime people, um, are taking it and diluting it with, with vegetable oil. And so it's very difficult. It's, it's happened in Italy. It's happened in Spain. And so you've got to be very careful in what you're buying. So I just leave it up to you and you look for it. Um, I, I love the Del Papa brand, but they're not quite here in the United States, but they're going to get here soon. Um, and, um, there's another one I found, um, it's really fun. It was, um, it's called Saint's Supply. I should bring the bottle up here and show you it's a, it's a black bottle, totally opaque. So that's it. And it comes in a very small bottle and it's really stings when you put it in their mouth. That's really good. Okay. Well, we're going to, we're going to put links to everything. Find it. In, in all of our show notes. We want to definitely support them so they can continue. But if Del Papa is going to get here, I mean, it's, they're just totally dedicated. The whole family. Third generation and they know everything and it's high, you know, it's high science. There you go they have a lab and they're testing and and the The young man who took over his name is Giorgio Del Papa and his daughter and his sister is Lucrezia and they're just so dedicated to this. We spent three days together. It was great. And we were, and we walked around the groves and we did some filming for PBS there because there, we have a program that I put together and sponsored on just the wonderful foods out there that are healthy. And so they're doing Italy right now. And so they took a little Detour over to the Del Papa, uh, Olive Grove, and they filmed, and now they're going back to, um, uh, interview Giorgio, and it's really inspiring to see what they're doing. I've never, it's just so great to see people working so hard at the business, and he's put millions of dollars to bring this back. It was just deteriorating, and so he's totally dedicated. The family is, and it's so wonderful to meet people who are interested in just making people healthy. And you know, the thing is. You can make it by making people healthy. It doesn't necessarily mean you're going to make less money. You're going to make more money. Okay, and there's nothing like having a successful business that's helping people at the same time. It is. It is a very lucrative way to approach it. And so I just love all of these little things. And I have another friend at Yale whose son has a very small olive oil grove. Uh, in Greece, and I'm going to go visit that one next, uh, but he's just getting started, but it's really catching on. And this is important. So, um, we'll give everybody what they need today to figure this out. Go out and do the case test. Now, remember, it only lasts a couple of months. So buy small bottles. Make sure it doesn't get any sunlight on it. And uh, if you take it home and it's, you know, get that little stinging in the back, wrong one. Return it. Okay. Oh, we're going to be doing olive oil tastings. This is going to be great. I have a whole new party idea. Okay, great. I love it. Yeah. You know, in in Rome, when they go to the baths, um, you know, there's a lot of baths in Rome that they were public baths and then they would get a massage with extra virgin olive oil. Then they had these sharp sticks. They would scrape the skin to take all of the, you know, and their skin would just be glowing. Just glowing. And I, I, so I, I think they were really onto something there and we are now too. We don't have to, just because a few thousand years have gone by doesn't mean we want to go downhill, do we? No, definitely not. In fact, I have one of those tools and I was just talking to someone about that was preparing for the hurricane in Florida. And they were saying, we're not going to be able to bathe. We don't know how long we'll have without water. And I said, let's see what happens. Like we're praying for everyone. Of course I said, but you can do a dry oil scraping bath. And it's funny. We were just talking about that. They said, well, we could just do a lot of powder. And I said, maybe do the oil and the scraping. I do. Well, if you can, but yeah, let's hope for the best because in other words, and it's such a disaster there in Carolinas. Um, so very sad. So we can't control the weather, but we've got to be prepared. You always should have plenty of water on hand in your home. Um, and a really fresh water and, you know, bottle and you know, I don't, it should be glass, not plastic. Okay. So make sure you have it in glass or, you know, like the hydrogen water, we have it in. Aluminum cans, but they're covered with a polymer inside that protects them. So all these things can help us. So you have to be prepared. You've got to always have extra food in the house. You have to. And a lot of water. Just store the cases of water and make sure it's glass. Okay. And make sure it's glass. You know, that's, that's really interesting. I've been. diligently creating a little, you know, a little supply of things. And I've been learning how to, um, how to make kimchi and how to can, and I've started making my own yogurt with goat's milk. Now I need a goat. So I think, We'll see. We'll see where this all goes. I know, Susan, I can see you, but, um, Whole other podcast. In the water category. I've been asking so many people, and I'm in California, and I asked them for water in glass, and they look at me like I'm crazy. I found a few resources that will do it. But I've just been stocking up on my hydrogen water because you said in our last podcast that you tested cans that had been on the shelves for six years. And they not only are using the purest water, so I know the water is going to be good in here, but the volatility of the volume and efficacy of the hydrogen after six years on a shelf is still good. Yes, it's amazing. We call it retains. We put these on the shelves when we do a run and then we took to check them and it's unfortunate that many of the brands, um, that we tested or they're just, you know, they've been on the shelf for a couple of months. They have sub therapeutic levels of hydrogen and we can't put hydrogen in glass. It goes right through glass. That's why I said, um, um, probably want to make sure you're doing that. Um, and, um, and of course, you know, you've got to find the right one and there's actually a little kit you can get. Uh, it's, it's, it looks like we call it like methylene blue and it comes with like a little, um, measure and you put some hydrogen in, then you put a drop in and the hydrogen will reduce it and it'll go from blue to clear. And so each drop it's, it's one, uh, 10th part per million. So if you can get 10 drops and they're clear, you have the therapeutic level. So it's not expensive to have that, to test that, because that would be ideal to make sure you're getting the right amount. Because this is important. Hydrogen is very important. It's I've noticed a big difference and you know, I'm just going to shamelessly plug this for you Because you know for our audience we don't have any relationship other than that. We just love and respect. Dr Perricone so much so Uh, and for many of you, I know you guys have been telling us that you've been using your hydrogen water At least twice a day and people have been saying their brains feel better. They're sleeping better. They feel less stressed out I um I find that my exercise is better when I use it right before hand. My attitude is better. So, um, if I'm feeling a little cantankerous, I'm usually dehydrated and this seems to help. So, and my skin and my body feels better. A lot of my. Inflammation in my joints. I'm going through a whole battery of tests right now, testing inflammation and fighting with doctors. Thanks to you, Dr. Perricone, who have said to me, I went in and said, something's off. Something is off. I'm feeling inflammation. I want to get baseline, you know, blood work so that I can then measure it, change my diet and see how I'm doing. And they were fighting me on even doing the blood tests. But, you know, I knew kind of what to say to get them to do some of the blood tests and they've done them and, um, now we're just doing some, making some dietary changes. But thanks to you, I know better how to advocate for myself because I knew something was a little off and they say, clinically, you're fine. Everything's normal. You're fine. Or they'll say, well, 15 percent of the population has this elevated reading with no, and they're asymptomatic. And I said, well. But I've heard that inflammation is asymptomatic until it's disease. And they blinked at me and like a big pain in the butt, but they can do testing and found things. So, you know, in medical school, we don't even have one course in nutrition. Yeah. And, um, everything we learn is actually in class. And, uh, there's, you know, there's a lot of, you just have to learn what you're thinking and you have to do things on your own as a physician. So diet's critical, and inflammation's the bad guy. When I started this 20 years ago, I was a total pariah, but the inflammation aging disease theory is now mainstream, and no one remembers my name. That's fine, it was better than getting all the bad letters. Uh, and so we want everybody to just understand this. And um, look, the doctor is there, Uh, and they're important, um, when you get sick, um, you know, you need their medications, but the idea is to stay healthy. And so let's talk a little bit about that mild amounts of, or moderate amounts of exercise are anti inflammatory. And so that's critical. So what I do every morning, um, I get up and I go out here, I have a nice spot by the water here. I'll do my 20 minutes of stretching and, um, I do it barefoot. Uh, because, uh, you're grounding, and so grounding kind of brings electrons up from the ground, and, and electrons are very good, they are anti inflammatory, so you do that in the morning, do your stretching, and then, of course, I've had my glass, uh, my, my can of hydrogen water already, and then, uh, you have your anti inflammatory diet, and, and just get, just get in the habit, but these are all simple things, so instead of getting into arguments with your doctor, who hasn't been educated, and he's really, or he or she here, and it's set in their ways. Um, you just say, well, I'd like to just have this checked. I don't want to know my C reactive protein is. And you want to be down to low numbers. And if you want to be there, try the anti inflammatory, try it, drink hydrogen water and it's painless. But then remember things is on the days you don't get enough protein are the days you age because you need protein. Okay. And let's repeat that one more time. And the days you do not get enough protein are the days you age. You have to have protein to repair yourselves. So we have to think about inflammation, and that's something that has to be controlled, but adequate. So you want to make sure you get adequate protein every day, high quality protein, and you're going to find that in things like eggs, um, and dairy. Um, and of course, uh, if, uh, you're not a vegetarian, um, you know, certainly salmon's high on my list, but fish is very, very good. But you know, you can, if you, if you do eat beef, that's fine and pork, whatever it is, but those are all high quality proteins. Thanks. And you have to decide, you know, what you want to do, but it makes no sense to have a, if you're having a so called meal, not to have any protein in there. It's just, it's kind of disastrous. That's wonderful. And Dr. Perricone, for people that think, gosh, I'm too busy to be preparing all of these meals. And how do I, how do I store salmon? How do I keep salmon? I know you have some tips for really easy salmon. And so people also know what type because people can, we can go on tangents and down rabbit holes about where to get it and what to do. But I know you have a, an easy way for people to. do the right thing here. So, you know, of course, you know, ideally, um, wild Alaskan salmon is great, but it's seasonal, difficult to get. And, uh, you know, there's, so most of this is salmon that's raised in the salmon farms. Not ideal, but you know what, it's still probably the best food you can possibly get. And the thing with salmon is because it has so much wonderful essential fatty acids, they're very, um, they're very easy to oxidize. And so people who don't like salmon have never had a real fresh piece of salmon. Salmon, um, when you put it in your mouth, there's no, there should be no fishy smell and it's just like eating cream. It's so good. But it's very difficult. So you've got to buy the salmon. Make sure you find a really good place where it's just very fresh. Bring it home and then cook it and you're gonna, you're gonna enjoy it. But, and if anybody says that, you know, they don't like salmon, I'd say, well, let's just try this and I'll make them a piece of salmon. That's the real thing was no oxidation and they just love it. So a lot of ways to get protein, a lot of ways to get protein. You can break it up into two or three meals a day. Now, what I do is cause I don't have a lot of time. My, I might do my egg drink. I buy these, um, pasteurized, uh, eggs, uh, that are, they look like they're in, um, a quart, they look like they're in basically a quart of milk, but it's actually the whole egg or just the egg whites and I pour a glass and I put some, um, glycine to sweeten it. And sometimes I just put a little bit of, um. Uh, of some juices I make with vegetables in there and drink it down. It's a shortcut, but it gets me like 40 or 50 grams with that one glass. That's incredible. And it'll get you on your way. So there are a lot of ways to do this. You don't have to be spending. If I had to cook every meal, I'd be deficient, very deficient. Well, what we'll do is we'll connect with you and with your team and we will get the anti inflammatory diet up. We'll also maybe get some links to, um, the egg that you use and the glycine that you use. Um, I will wait, we'll wait for your friend's olive oil to come up, but we'll maybe promote or tell people about the olive oils that you suggest. And we'll, maybe we'll, maybe on our next, um, our next little segment that we do together, we can Put together a little coalition and a team of people that are going to, we're going to be healthy through the holidays together. Maybe with our listeners, we can create a little, a group and we can all do photos beforehand, commit to the three days for an event, commit maybe through the holidays and give ourselves an eight week of grounding, olive oil, protein, and just get ready for the book. Yeah, we could do a beauty challenge. That'd be great. We sure could. And so, we also want to include some moderate exercise. Um, you know, when we exercise, it should be moderate. People who go to the gym and they do like a two hour workout, you're actually causing increased oxidative stress and your body can't compensate. So my workout, which I haven't done yet today in the gym there, I did my stretching. But when we're through with this, I'll do about 30 minutes of weights, but it's high repetition, low weight, and it feels really good. And you feel really good if you feel exhausted or you've done too much. So just think about moderate. I know Younger people, um, men and women who are really into weight training, and I know that they want to put on muscle mass and all that. You know, they can do that. I mean, certainly do that, but for the average person, we, we don't want to stress our bodies like this. It's, we don't have that much time, and we don't want to do that. Uh, so I just want people to understand that 15 or 20 minutes of weights, Weight resistance is phenomenal. That's incredible. I'll do that. I'll do up to 20 or 30 repetitions with each one I do. And I'm done within about 20 25 minutes. Circulation's up. And it also triggers release of certain substances that actually make you feel really relaxed. Uh, so one thing, um, we do do is, um, when we, when we exercise, um, you, um, actually produce a, a number of things, uh, that are, we, we call metabolites. But these metabolites, um, join up with some amino acids in the body, and they suppress the appetite, and they also have anti inflammatory effects. So I mean, exercise is so incredible what it could do. But people think that they have to just do this huge workout, and you just don't. I mean, 20 or 30 minutes is all you need. And if you're going to a gym and you're going, I wouldn't, I would not suggest exercising over 45 minutes. I would just, unless you're, I mean, unless you're training for a program or, you know, you're a, if you're a runner or whatever it is, but the average person, that's the max. Don't do it. Yeah. We're going to have a whole episode on that. I have a personal trainer that I work with, a woman, a 50 year old, and she's a professional bodybuilder, but, um, She's excellent. I'm going to have her on. Um, and I've talked to Hillary about her as well. And that's the one thing we talk about is as we age, and especially women that have gone through menopause or approaching menopause, our bodies do change with exercise. And if you do too much, you can stimulate those cortisol levels and it sort of has the opposite effect. opposite effect. Um, so it's interesting how exercise much like our skin care changes, you know, hopefully our diets improve our exercise. The way we exercise should not be the same over 50 as the way we did. Maybe we were in our twenties or thirties. Our bodies are different. Our metabolism is different. And I think you agree with all this. It's, it's, it's, it's, It's about movement and moving and feeling good, but not stressing and injuries can happen too. Certainly as we get older, um, you know, the, um, tendons are, are much weaker. So if you were, you know, you were doing these big heavy duty bench presses and you continue into your fifties, you're going to tear something. Okay. It's going to be injuries. So just use common sense here. Remember the exercises. It's critical, it's very important, but in moderation, and when I see people over exercising, they're just, you know, they're working so hard to, to actually, uh, go backwards. Right. Exactly. Well, that's a relief. Isn't that lovely? So we've just found out that we can exercise less and have better benefits, eat more, and be healthier. Like, this is good news all the way around. There's a lot of positives, right? There's a lot of positives to our journey as aging, you know? Yeah, and it always comes down to moderation, you know, I mean, when you're very enthusiastic about something, you tend to go overboard. Um, and that's fine when you're in 20, you're in 20s, but you can't be doing it, you know, as you get older, it's just, it's not important. And you think you're doing something good, you're not. We want to just, look, the whole idea is here, is to feel good, and to look good, and to be independent, okay? We want to keep our brain working. And we want to be independent because without that, we can't accomplish. Everybody has a mission. Everybody's listening today has a mission, and it's just an individual mission. But to do that, you have to have, um, you know, a good brain working and you'd have to have a body that's going to respond to you. And so if you interrupt that mission by a lousy food or, uh, alcohol and excess or drugs, you can't achieve your mission. It's not fun. It's, you become a burden to yourself, your family, to your community, to the healthcare system. It's And then we, and we're not going to achieve our mission and we know we're on, we know we're on the right path. Everybody has a mission. I know they do. When I actually talked to them, so I don't feel like I said, well, tell me what you're doing and I don't care what you're doing, you're doing it well. And especially if you're doing things that are good for you, but also helping other people. It's amazing. That's right. Well, hopefully we helped a lot of our listeners today. I think so. I think so. And when we come back, we have you scheduled to come back next month as well. You're so generous with your time with us. And we're, we're so grateful because we just, every time I think. Somebody out there is hearing something for the first time, ourselves included, and it's going far and wide and our mission is here to really help people have the information that they need to improve their lives and supporting your book and supporting your work is one of the most important ways that we can do that. So, And we'll plan something, um, probably, um, mid December, uh, because the book will be coming out in January, and we'll go over the book in detail. Uh, everybody should get this because it was a book that I wanted to do, and I hadn't done a book in 10 years, and because I said I have to have something new to say, so this is all new. I'll spend the first Oh, I'd say 25 percent of the book just bring people up to speed because there's a whole new generation out there now. A lot of inflammation and aging and uh, anti inflammatory diet, but all of the things I've discovered. And what's interesting is it all came down at the end of the day to one molecule. It's hard to believe. Okay. So the book is named after the one molecule. I'm not going to give you the title right now. And so once you start looking at that and there are ways of elevating that one molecule in your body, so it's anti aging. It's good, good for the brain. It's good for bone density. It's wonderful for the immune system and for longevity and beauty. And that's what we're all about. So we're going to make it easy. And if it's not easy, I failed my mission. Oh, this is so exciting. All right. Well, we do easy. So we like, we like easy. Not everything's hard, right? Some things are hard and some things are easy, but we'll all get there together. So cheers. Cheers. your hydrogen water and keep telling us what you think and start thinking for our audience. Start thinking in the back of your mind. If you would like to do, I don't even want to call it a challenge. I think it's exciting. I, if you want to jump on the board with us, maybe we'll do a little stretching in the morning. We can always do like a zoom live. We're not roping you into this Dr. Perricone, but Susan and I might do who knows what we can do over the whole holidays to help people get ready for the new year, a new book, a whole new way of, you know, looking at honoring and caring for your body in a kinder, gentler way. And in empowering ourselves, right? We want to, we want to empower ourselves because at the end of the day we have a mission, right? We have a mission. Oh, I have so many questions for next time. I know. Please, um, drop us some comments. Ask some questions. We will have time with Dr. Perricone in just a few more weeks. So, Don't um, don't miss the opportunity to chat with him one on one. It's something that people haven't been able to do for years and years and years and we are just so fortunate and so grateful. So Thank you. Thank you, Dr. Perricone.