Full Transcript Summit Introduction and Gut Health Overview 0:00 Welcome everyone to the Gut Health and Longevity Summit. 0:03 I am so glad you're here, and I want you to take a breath right now, 0:06 because what you're about to hear over these sessions could change the way 0:12 you think about your health, your food, and your future. 0:16 We built this summit because the science connecting your gut 0:19 to every system in the body has never been more compelling, 0:23 and most people have never heard it explained in plain language. 0:27 Our experts are here to change that. 0:28 Today's conversation is one that I've genuinely been looking forward to. 0:32 What it actually takes to build a 0:34 gut that supports your energy, your mood, your immunity, and your longevity. 0:38 Starting with what is on your plate today, we're going to talk about how to feed 0:43 your microbiome, the 40 trillion micro allies living in your body right now. 0:49 And my guest has spent decades helping people understand that 0:52 every single meal is a choice about who you are feeding. 0:56 And he's going to show you exactly what the good guys need to do to thrive. 1:00 My next guest grew up, knew that food could either heal the world or harm it 1:05 because his own family lived both sides of the story. 1:09 His grandfather co-founded the Baskin-Robbins ice cream empire 1:12 that we all know about. 1:14 His father walked away from inheriting it and wrote diet for a New America, 1:19 and became one of the world's 1:20 leading voices for a healthy, plant based living lifestyle. 1:24 And ocean has spent his entire career carrying that revolution forward. 1:29 At a scale his father could not have imagined. 1:32 So Ocean Robbins co-founded the Food Revolution Network 1:36 and now a million member global community, and serves as its CEO. 1:40 He founded yes, a nonprofit youth environmental organization 1:45 at just 16 years old and has been building movements ever since. 1:49 He is a TEDx speaker 1:51 whose talk, Eating Your Way to Happiness has reached over a million viewers. 1:55 He is also the author of the 31 Day Food 1:58 Revolution Real Superfoods and Powered by Plants. 2:02 I am so excited to welcome you, ocean to really have this conversation
Ocean Robbinsu2019 Family Story and Food Values 2:07 and for our audience just to see a little bit 2:10 more from you, because I know you already have a very big presence 2:14 and I know you from the past few years spending a little bit more time with you. 2:18 So I would love to start with my first question, which is your family 2:23 story? 2:24 It's one of the most compelling in the entire food movement. 2:29 Your grandfather co-founded Raskin Robbins. 2:32 Your father walked away from this legacy, and now you really spent 2:37 your life building this new revolution forward. 2:41 What did growing up in that story 2:43 teach you about what food actually does to the human body, 2:48 and how does it shape everything you do now? 2:51 Oh, just that 2:54 That's that. 2:55 Well, it's so, so great to be with you for this critical conversation. 2:59 And yeah, so my grandpa did start a rather successful ice cream company. 3:04 And my dad, John, grew up with 31 flavors in the freezer and in time. 3:09 And I ice cream cone shaped swimming pool in the backyard. 3:13 And my grandpa really wanted that. 3:14 Yes yes, yes there was. 3:17 And, you know, my grandpa wanted my dad to become a businessman, to embrace 3:21 a world of wealth and commerce and maybe even one day be part of the family legacy. 3:26 But my dad made a really different choice, 3:29 and he ended up deciding to walk away from a whole set of values 3:34 that he'd been raised in, 3:36 and moved with my mom to a little island off the coast of British Columbia, Canada, 3:40 where they built a one room log cabin, and they grew most of their own food. 3:43 They practiced yoga and meditation for several hours a day, 3:46 and they named their kid ocean, and they almost named Michael. 3:50 By the way, this is way before kale was cool, 3:53 but we did eat a lot of kale and cabbage and carrots and other veggies 3:57 from the garden, and also wild berries and, you know, real food in our home. 4:02 Food wasn't a product. It was a relationship. 4:05 It was a relationship with the earth, with our bodies, and also with our values. 4:12 And so, you know, my dad went on to become a bestselling author. 4:18 He wrote diet for a New America, which came out of 1987, and the media 4:21 called him the Rebel Without a Cone. 4:23 You know, he had walked away from a certain path 4:26 and wound up speaking for a relationship with food, 4:29 not as a commodity, but more so as a community, as a web of relationships. 4:34 And growing up that way taught me that food is 4:37 never just something you throw down the hatch. 4:40 It's also not just entertainment, it's identity, it's relationship. 4:45 It's values made visible. 4:47 And every meal is a choice about what kind of person you want to be 4:50 and what kind of world you want to help create. 4:53 So I carry all of that now. I carry the science. 4:56 I carry the story. 4:57 I carry the courage to make food an expression of conscience and values. 5:01 And I feel so grateful to be able to speak now 5:06 and organize now, to help people reclaim our relationships with food. 5:10 Because, you know, every single day we cast a vote three times 5:15 for the health we want and for the world we want. 5:17 And a lot of people don't realize how powerful that vote is to shape 5:22 your destiny. 5:23 But I want to wake people up so we can really be the change 5:27 and bring congruency between our values and our choices and thrive. 5:31 Yeah. Okay. 5:33 I'm going to divert a little bit from our questions a little bit. 5:35 But just to expand on what you just said, can you like 5:38 for the people who are listening right now and maybe haven't really thought about, 5:43 okay, what does my meal, 5:46 my next meal have to do with my values? 5:49 And they kind of haven't had that little circular thought of 5:54 what I'm actually putting on my plate represents me as a human. 5:58 Can you expand a little bit on that so they can understand that? 6:02 Sure. 6:02 Well, obviously we all know that food affects our health, right? 6:05 So if you value vitality and well-being, 6:08 then you can invest in that with your food choices. 6:11 You know, when you choose broccoli over donuts, you know you're making a choice. 6:16 That's that. 6:17 Your future self is going to thank you for. 6:19 And over time, those choices have profound impact. 6:22 They can literally make the difference between whether you spend 6:25 your senior years in a nursing home, waiting for death or climbing mountains, 6:29 you know, playing with your grandkids, doing the things you love. 6:32 So, you know, they say a person with their health has a thousand dreams. 6:35 A person without it has only got one dream, which is to get it back. 6:39 So I want to help you have a thousand dreams. 6:41 And food is one of the most powerful ways to do that. 6:43 But food also is a web of relationships. 6:46 It's not just a commodity, it's also a community. 6:49 And every bite you take is shaping practices and policies around the globe. 6:55 So when you choose, for example, to eat food that's growing organically, yes, 6:59 you're exposing your body to less pesticides 7:01 and hopefully get any more nutrient rich food. 7:04 But you're also supporting a food system where farm workers are less likely 7:08 to be poisoned on the job, where lands and ecosystems are less likely 7:12 to be soaked in poisons, where our water and our air can be cleaner 7:15 for future generations, you're supporting more healthy topsoil. 7:19 You're supporting a more healthy living earth, and that also matters, I think. 7:24 So, you know, I believe that that when we look at our food choices 7:28 and where they where our food comes from, we see that it has all kinds of ripples. 7:32 And it helps us as human beings to know that we're part of the solution. 7:36 You know, 7:36 you might feel like only a drop in the bucket or a drop in the ocean, 7:40 but at least get your drop in the right bucket. 7:42 You know, at least at least do what you can. 7:44 And I say do that because yes, it matters to the bucket. 7:47 It matters to the planet. 7:48 It matters to the farmers 7:49 and the farm workers and the animals that are impacted by our choices. 7:52 But it also matters to your own sense of conscience and integrity. 7:55 You know, 7:56 there's a lot going on in the world right now that we can't control. 7:59 A lot of chaos, a lot of violence. 8:01 And in that context, I think it becomes all the more important to do what we can. 8:05 You know, hope isn't a spectator sport to me. 8:08 It's a verb, not a noun. And I want to have hope. 8:10 I want to live with hope. 8:11 And part of how I do that is by trying as best I can to 8:15 to make my choices aligned with my conscience. 8:18 And food is a really great place to do that. 8:21 Yeah, yeah. 8:22 And you know, when there is that thought around, food is just, okay. 8:27 I just eat food because I'm supposed to eat food. 8:31 And that big disconnect with what food is healthy versus not. 8:35 And that food is only necessarily about health. 8:38 So you take this to a whole nother level of, 8:42 all right, what is it actually doing to our planet? 8:46 What is it doing to the people who are producing the food? 8:49 It's so fascinating to me that there are some foods 8:52 that when I'm talking to people, they don't even know where they come from.
Feeding the Gut Microbiome 8:55 Like they've never actually seen these foods unless it's, like, 8:59 prepared in a sandwich for them. 9:01 Like they don't know how they grow on trees or on plants 9:05 if they grow in the ground, or if they grow up on the top of a tree. 9:09 And that's where I feel there's a big disconnect. 9:12 And we need to bring that connection back into the world, because that is 9:17 really where we're going to find that the food, our next meal can be so healing, 9:22 like our planet was literally built for creating this health for us. 9:27 And what are we doing is the complete opposite of that by destroying it. 9:31 So I want to come back to this, this framing that you do that 9:35 you say that every time you eat, you're feeding somebody. 9:39 And what do you mean? Can you unpack that? 9:41 What do you mean? 9:42 We're feeding somebody? 9:43 And how can we think about that? 9:46 There's an old story, reportedly from Cherokee 9:48 folklore, about an elder teaching his grandson about life. 9:52 And the story goes that he says a fight is going on inside me, a terrible fight 9:56 between two wolves. 9:58 One is evil anger, envy, greed and resentment. 10:01 The other is good. 10:03 Joy, peace, love, compassion. 10:05 And the same fight is going on inside you and inside every other person to. 10:11 And the grandson thinks for a moment and asks his grandpa which wolf will wind? 10:16 And the elder says simply, the one you feed 10:20 when it comes to your gut microbiome, 10:23 the 40 trillion organisms that live inside your digestive tract 10:27 right now, that story becomes quite literal, 10:30 because every time you eat, you really are feeding somebody. 10:32 And the question is which one? 10:36 And here's the science behind it. 10:37 Say your guts. 10:38 Home to an almost incomprehensible community of microbes, bacteria, fungi, 10:43 other microorganisms. 10:44 And they're not passive passengers. 10:46 They help you digest your food. 10:48 They produce neurotransmitters like serotonin and dopamine and Gaba 10:53 that govern your mood, your anxiety, your capacity for joy. 10:56 They regulate your immune system, your metabolism, your inflammation levels. 11:00 They even influence which parts of your DNA get expressed. 11:04 The state of this community has been connected 11:07 to your risk for heart disease, cancer, type two diabetes, Alzheimer's, 11:12 depression, ADHD, and even chronic fatigue. 11:15 These are not fringe findings, by the way, 11:17 this is where the science is pointing consistently and clearly. 11:21 Now, the so-called bad bacteria in your gut are microbes 11:25 that thrive on sugar and unhealthy fats. 11:28 Every time you eat a highly processed food, you're kind of rolling out a feast 11:32 for the organisms that drive inflammation, that damage your gut lining, 11:36 and that produce conditions in which chronic disease can take hold. 11:39 The so-called good bacteria run almost entirely on fiber, 11:43 specifically the prebiotic fiber found abundantly in whole 11:47 plant foods, vegetables, fruits, legumes, and whole grains. 11:52 All whole plant foods contain fiber. 11:54 There's no fiber 11:55 found in any animal products, in bottled water, or in added sugars. 12:00 Our Paleolithic ancestors, researchers think, in many parts of the world, 12:04 got about 100g of fiber a day. 12:08 Today, less than 5% of Americans are reaching the recommended 12:11 25 to 30g, the average Americans getting about 15g a day. 12:17 This means most of us are literally starving the good guys 12:20 while we're lavishly feeding the bad ones, and then we're wondering 12:23 why we feel foggy and inflamed and anxious and exhausted. 12:27 So what is this framing change? 12:28 Well, quite a bit, because it means that eating is no longer a passive act. 12:32 You're not just consuming calories, 12:35 you're making a choice with every meal about what community you invest in. 12:39 You're a steward for an entire ecosystem, and that ecosystem, when it thrives, 12:43 will return the favor in profound ways in your digestion and your mood 12:46 and your immunity and your mental clarity and your long term protection 12:50 against almost every major disease that we face today. 12:56 This is one of the most powerful levers 12:58 we've got to change our health for the better. 13:01 It starts with who we feed. 13:02 It makes me think that something I always tell my patients is literally 13:07 the next meal on your plate could change 13:11 what's going on with your gut microbiome. 13:14 So let's talk a little bit more about this, Wolf. 13:17 You kind of mentioned some of the things, but I want to reiterate it a little bit 13:21 for some of the things that I know 13:23 many people are doing and not really connecting it. 13:26 Right. 13:26 So we're basically feeding the bad wolf. 13:29 And it makes me think of little Red Riding Hood, right, with the wolf. 13:33 And like, I think it's that one. Is it that one? 13:36 I think it is that one. Grandmas. Grandma. 13:38 The wolf's pretending to be Grandma Heidi. 13:40 Yeah, I think it's that one. 13:42 So one of the things you mentioned was sugar. 13:44 And it is sugar is so prevalent 13:48 now on our grocery store shelves, you know, 13:52 and I was having this conversation with my mom this weekend, and she's like, 13:56 just because it's does it mean that because it's in the grocery store 14:00 or it's available online, that it's all been tested for us? 14:05 And I'm like, no, no, no, no, that does not mean that it's been tested 14:09 for us to be like good at all necessarily, because most of the food that we find 14:15 in grocery stores, if you're not 14:17 on the periphery of the aisle and you go to the center of the aisle, is, 14:20 you know, sugary cereals, processed baked goods, all this kind of stuff, 14:25 which in the long term, when people are continuously 14:29 eating this, I see it as cellular damage. 14:32 You know, I see it's affecting the body. 14:34 One of the conveniences of life, you know, is having fast food everywhere, 14:40 or a coffee shop where you go in and you get these sugary drinks 14:44 without realizing the amount of sugar you're getting in there. 14:47 So you've already mentioned that the wolf is a sugar, right? 14:51 So would you say that we can safely put instead of like, 14:55 Captain Crunch and the Kellogg's Tiger on all these cereal? 14:59 Like we can literally put wolves on all of these that are like 15:03 messing up our microbiome. 15:06 Just imagine the well, not a cute wolf like, but like it's got like, 15:09 you know, your blood dripping in its teeth, you know? 15:12 Yeah, yeah. 15:13 I mean, oh my God, I could 15:15 I want to make stickers and just go in the grocery store and stick it on me. 15:20 I mean, 15:21 and that's the thing is that these things are tasty, no doubt about it. 15:26 And they're pleasant, and they even probably are releasing 15:29 dopamine in your brain 15:30 because there's an instant hit of pleasure that comes with that familiar taste 15:34 and sensation and the blood sugar bounce you get from sugary foods. 15:38 But but in the long run, they're literally eating away at your soul. 15:44 You know? 15:44 They're destroying your capacity for vitality, 15:46 for life or pleasure, for freedom, for mobility. 15:50 You know, chronic inflammation is undergirding most of the major 15:54 chronic diseases of our times. 15:55 And certain foods are pro-inflammatory, certain foods are anti-inflammatory, 16:01 and all the ultra processed foods are profoundly pro-inflammatory. 16:05 Maybe not all of them. 16:06 I'm sure there's something technically ultra processed that isn't, but 16:09 as a class, that's what they do. 16:12 And and so are animal products generally pro-inflammatory. 16:16 So eating a whole foods plant forward dietary pattern 16:21 is one of the most powerful things you can do to drive down 16:25 that chronic inflammation and stop feeding the wolves 16:28 that are eating you alive and start nourishing your health. And, 16:31 you know, sugar is kind of like exhibit A in the ultra processed food world. 16:37 And of course, we're talking about cane sugar and corn sirup, 16:41 but we're also talking a lot about the, 16:44 you know, the calorie free sugar substitutes, 16:48 which for the most part, you know, there's no free lunch here. 16:51 Like, we like to think that, oh, we can get that sweet taste without any harm. 16:55 And yes, some of them don't raise your blood sugar immediately, 16:57 but a lot of them have microbiome negative impacts. 17:01 And they also are associated, ironically, with increased risk of obesity. 17:05 Like literally someone who drinks a Diet Coke may have more risk of obesity 17:09 than someone who drinks a regular Coke. 17:11 And we don't entirely understand the mechanisms. 17:13 It may be because of microbiome disruption. 17:15 It may be because the body expects that sugar feels fooled 17:18 and then suddenly voraciously hungry. 17:21 So somebody who drinks a Diet Coke may be more likely 17:23 to eat more food shortly thereafter. 17:27 We don't entirely know, but the facts are the facts, and it seems 17:30 that sugar replacements don't tend to be any great favor for ourselves either. 17:34 So of course, there's a spectrum. 17:37 You know, dates are going to be healthier than, you know, added sugars or date 17:41 powder, and you're going to find fruit is pretty healthy as a sweetening source. 17:45 You know, if you add some pineapple or banana, you know, 17:47 that's not going to have the same effect as high fructose corn sirup. 17:51 And there may be some non nutritive sweeteners that are a bit better. 17:54 I don't think we have any overwhelming evidence against Al Yellows yet. 17:59 Stevia seems to be better than aspartame. 18:01 But in general you want to sweeten your food with food, not with additives. 18:07 I think that's a good point. 18:08 Is sugar in real whole foods? 18:11 Plant foods like fruits is not a bad thing. 18:14 Sugar in all these artificial forms that are additives are. 18:19 And you may have seen it in a city, one of the places that I've seen, 18:23 the artificial sugars, whether it's in diet sodas 18:26 or other foods, is autoimmune disease. 18:29 I've seen the rise in autoimmunity with how much diet
Sugar, Ultra-Processed Foods, and Inflammation 18:33 sodas people are consuming, and there is science behind 18:36 that to show that the microbiome 18:37 definitely gets disrupted with these types of artificial sweeteners. 18:41 So if you could give every person in our audience just one food to add 18:46 this week to start feeding the good guys, what would it be and why? 18:53 I mean, I'd go with vegetables and you could choose 18:55 any vegetable just about that there is, as long as you're eating the whole thing. 18:59 So I'm not talking, you know, like make sure you're getting the skin, 19:02 not just the inside. 19:03 So, yeah, like white potatoes without the skin might not be so great, 19:06 but any leafy vegetable, let's say like a green vegetable, 19:10 kale, collards, cabbage, you know, are amazing. 19:13 Broccoli, arugula, even even romaine lettuce. 19:16 But ideally, get something that you can steam so that you can have 19:21 a bunch of it, you know, and just pile it on, like start eating more of it. 19:25 There was a study in the Chicago Health and Aging Project, did a long term study, 19:30 and they ended up concluding that people who consumed elders, 19:34 who consumed a serving of vegetables a day, cruciferous vegetables 19:40 had 11 more years of healthy brain function. 19:43 11 years. That's from a serving a day. 19:45 Now, if you have 2 or 3 servings, you're probably getting even more benefit 19:48 compared to the people who didn't consume them. 19:50 So really, just pile on the greens, you know, go for the green, I say. 19:55 And that's on brand for you. 19:57 You love me. 19:57 There's a subconscious reason for this green. 20:00 I want people just to see green. 20:04 Yeah. 20:05 So yeah, I mean I think green is great. 20:09 And yeah, I was going to say yeah, green is good. 20:12 Wasn't that Greed is Good was that terrible movie. 20:15 So, you know, I think that's the number one thing I would say. 20:19 Now on top of that, beans are number two. 20:22 If you can get legumes in your diet regularly, 20:24 they are consistently associated with longevity. 20:27 And one thing 20:28 the greens and legumes both have in common is they're really loaded up with fiber. 20:33 So you're feeding those good guys in your in your gut. 20:36 And of course with the greens you're getting all the sulforaphane and the 20:41 all of the wonderful phytonutrients that they're loaded up with. 20:44 And vitamins and minerals and legumes also bring a great, great amount of minerals. 20:48 You know, legumes are literally seeds, 20:50 you know, 20:51 that you could plant them in the ground 20:52 and they would sprout and grow into a plant. 20:54 So there's incredible vitality and energy there. 20:57 And they're also loaded with protein, 20:58 which greens are two, by the way, for as a percentage of their calories. 21:03 You know, broccoli is actually a pretty high protein food. 21:05 Of course, they're mostly water, so you'd have to eat a lot. 21:08 But the point is that 21:10 if you load up on the greens and the legumes, you're 21:12 going to get a good amount of protein relative to calories. 21:15 And that's also a benefit. 21:16 Yeah, I would agree. The dark leafy greens. 21:19 And also because when I'm working with patients, I'm seeing that 21:23 that somehow really gets missed in the meals, just as a reminder. 21:28 And then from a nutrient perspective, when we're looking at vitamins 21:33 and minerals and antioxidants and polyphenols and all this kind of stuff 21:39 that I'm finding people are deficient in 21:42 when I'm testing them, dark, leafy greens is like the go to. 21:45 It's a no brainer that it should be in like on your plate 21:49 every single day, twice a day, three times a day. 21:52 However many meals you eat somewhere on that plate, 21:55 you have to figure out how to make it green. 21:57 And not just brown and white, but okay, so let's talk about your Ted 22:03 talk Eating Your Way to Happiness. 22:06 Okay, so that title is pretty bold. 22:08 Most scientists wouldn't dare to say you can eat your way to happiness. 22:12 Maybe not when you gave it. 22:13 Now maybe they're talking about it. 22:16 So what is actually happening between the gut and brain? 22:19 And why are you confident enough to say that food is one of the most powerful 22:24 and underrated mental health tools we have? 22:28 Most of us grew up believing the brain was command central. 22:31 It was the organ that ran the show and the gut was just plumbing. 22:35 What we now know is that relationship is almost backwards in some critical ways. 22:39 So your gut bacteria produce serotonin, dopamine and Gaba, 22:43 which are the same neurotransmitters that govern your mood, 22:46 your anxiety levels, and your capacity for joy. 22:49 And a significant portion of these chemicals do not originate in your brain. 22:54 They originate in your gut, in the community of trillions 22:58 of organisms that you're feeding with every bite you take. 23:01 So when your microbiome is struggling, when the good bacteria are depleted 23:05 and the bad ones are dominant, it doesn't just show up as bloating 23:08 or indigestion, it shows up as brain fog, as a low grade anxiety 23:12 you can't quite explain as a flatness, a diminished capacity for pleasure. 23:17 It can show up as depression, and the research 23:20 connecting diet to mental health is now compelling. 23:24 There was a landmark study in the British Journal of Psychiatry, which found 23:28 that even moderate consumption of fast food and commercial baked goods doubles 23:32 the risk of developing depression, not increases it a little bit, doubles it. 23:37 There's also a growing body of evidence linking a disrupted gut microbiome 23:42 to increased risk of schizophrenia, ADHD, 23:45 obsessive compulsive disorder, and chronic fatigue syndrome. 23:49 These are not marginal conditions. 23:51 They can devastate lives. 23:53 The inflammation pathway is the other piece of this that I find critical. 23:57 So when bad bacteria, which are fed by sugar and unhealthy fats 24:01 damage your gut lining, harmful substances 24:04 can cross into the bloodstream and trigger an immune response. 24:08 Chronic inflammation often follows, and chronic inflammation 24:11 is now understood to be a major driver of depression. 24:14 So the same dietary patterns that wreck your digestion are through inflammation 24:18 cascades, literally contributing to mental illness. 24:22 And here's what I think is so powerful. 24:24 We're living to a mental health crisis of staggering proportions. 24:28 Rates of anxiety and depression keep climbing,
Best Foods for Gut Health 24:31 and the almost universal response is pharmacological. 24:34 More prescriptions, more medications, more management. 24:37 But almost nobody in mainstream 24:39 mental health today is asking, what are people eating? 24:42 What's living in their gut? 24:44 Are we treating the symptom while ignoring one of the root causes? 24:48 And I want to be clear, I'm not saying foods 24:50 the only mental health tool, or that people should abandon medications 24:53 or therapy. 24:54 Those things matter 24:55 enormously for a lot of people and they can absolutely save lives. 24:59 What I'm saying is, the evidence now tells us that food belongs 25:03 in the conversation on the center of the plate, so to speak. 25:07 A thriving microbiome isn't just a digestive matter, 25:10 it's a mental health matter, and we can't fully address one without the other. 25:14 So yes, eating your way to happiness is not just a metaphor. 25:18 It's a direction the science is pointing in. 25:21 And I also want to say there is more pleasure 25:24 long term and more joy long term in eating food 25:29 that makes you well, then eating food that makes you sick. 25:33 Food isn't just entertainment, it's also nourishment. 25:36 And when we when we think about it from that perspective, 25:39 we really have a stake in learning to fall in love with foods that love us back. 25:43 You know, being addicted to junk food may bring short term pleasure, right? 25:49 And satisfaction. 25:50 But in the long run, there is so much more pleasure and satisfaction, I guarantee 25:55 you, in nourishing food that tells your body 25:59 I love you, I cherish you, and I'm going to take care of you. 26:03 Yes. Two points to further on. 26:05 So from that mental health perspective, I agree. 26:07 I'm glad that food is now becoming part of the conversation. 26:11 It's a very important part of the conversation. 26:14 For so long now, I've seen patients just be prescribed SSRI selective 26:19 serotonin reuptake inhibitors and then see that they're not feeling better. 26:25 And just as you mentioned, what is the selective serotonin reuptake inhibitor do. 26:30 It is meant to keep serotonin circulating in the body 26:34 which serotonin a majority of it like 90% of it is made in the gut. 26:39 So if you are not making it in the first place, 26:43 you could not possibly circulate more to make you feel good. 26:47 Which is why we often find people who start a medication. 26:51 They don't feel good, they go back to their doctor, 26:53 and the doctor just gives them a second one to layer on without understanding. 26:57 The key is the microbiome or the gut to and your diet 27:01 and your nutrition as the next step to really change that. 27:06 Now, I'm not asking you to be perfect. 27:09 I'm sure Ocean's not asking to be perfect, but you can even do 27:13 an experiment on yourself. 27:14 I do this very often. 27:16 I test my own resilience to be like, all right, have I 27:19 eaten enough plants that I can go eat something like this? 27:22 And if I tell you what I eat, 27:24 you're going to laugh because it's like, not bad compared to the rest of the world. 27:28 And what they're eating 27:29 because it's still a plant based version of something, you know? 27:32 So I might like, you know, have some vegan pizza or something like that. 27:37 Vegan gluten free pizza 27:38 that's like, all right, let me see how I'm going to feel the next day. 27:41 Or we have this great bakery in town that does gluten free vegan cakes. 27:48 Right? 27:48 So like, instead of getting like, a cupcake, I might get like a whole cake. 27:52 That only happens once a year for my birthday. 27:54 Now, I've learned to literally put 27:55 90% of it in the freezer because I don't need to eat the whole thing, right? 27:59 But if you think about it, how do you feel after eating 28:04 this kind of more sugary? 28:07 Even though it's like natural sugars, like in large quantities, 28:11 as opposed to eating like, I know I notice a difference 28:14 if I'm eating my roasted veggies, my Kenya, my salads like I am all good 28:20 if I just do a little bit of that, like it takes me a day to recover. 28:23 And it's the microbiome that's taking time to recover, 28:27 and you're experiencing it through fatigue and brain fog and all this. 28:31 So people can experiment on themselves as much as they want. 28:34 But once they learn how good they can feel 28:37 with real food, that's where it's a real game changer. 28:41 So give yourself time. 28:43 You know, I'm telling the audience, give yourself time to really feel that change. 28:47 And one of those ways is you talk about 30 different plant foods 28:52 per week for a target microbiome, for microbiome diversity, 28:56 a number that surprised a lot of people when it first came out in the gut 29:01 British Gut project. 29:02 Why does this variety matter so much? 29:05 And does a sprig of parsley actually count? 29:10 Well, the British Gut Project 29:11 is one of the largest citizen microbiome studies ever conducted. 29:16 They collected poop samples from tens of thousands of participants. 29:21 They found that the single strongest dietary 29:23 predictor of microbiome diversity wasn't whether somebody was vegan 29:29 or paleo or organic or conventional, or low carb or high carb. 29:34 It was the number of different plain foods that they ate every week. 29:38 And people who ate 30 or more different plant foods every week 29:41 had dramatically more diverse microbiomes than people who ate ten or fewer. 29:46 That was the dividing line that kept showing up in the data 29:49 and microbiome diversity matters a lot. 29:52 Think of your gut microbiome like an ecosystem, like a rainforest. 29:56 A rainforest with thousands of different species is resilient. 29:59 It can handle drought, fire, disease, and disruption 30:02 because it's got so many different organisms 30:04 performing overlapping functions and they kind of balance each other. 30:08 But a forest with only a handful of species is way more fragile. 30:12 One threat can wipe out a critical function. 30:14 The same is true in your gut. 30:16 A rich, diverse microbial community is more adaptable. 30:19 It's more protective. It's better at regulating inflammation. 30:22 It's more capable of producing the full range 30:25 of neurotransmitters and short chain fatty acids. 30:28 And here's why a variety specifically drives this.
Gut-Brain Connection and Mental Health 30:32 So different bacteria have different dietary preferences, so to speak. 30:36 So some thrive on the the fibers that are in leafy green. 30:39 Some specialize in the polyphenols in berries. 30:42 Some might flourish in the presence of resistance starch 30:45 that's coming from legumes and whole grains. 30:47 Some love the specific prebiotic compounds in garlic and onions, 30:51 so there's no single plant food that feeds all of them. 30:54 And you want to cultivate a diverse microbiome by providing diverse 30:59 fuel sources, you're essentially creating habitat for different species. 31:04 So the opposite of this is what most people 31:06 in industrialized societies are doing. 31:08 Research suggests about three quarters of the world's 31:12 food comes from just 12 plant species. 31:15 If you look at the average American diet, a huge portion of calories is coming 31:19 just from corn soyeon wheat, 31:22 often in processed and refined forms that the good bacteria can barely use. 31:26 And then you've got all the animal products in our diets, 31:29 which provide no fiber whatsoever. 31:32 So we've traded the rich dietary diversity that shaped the human microbiome over 31:37 hundreds of thousands of years for a narrow, impoverished 31:40 range of plant inputs and a lot of animal products. 31:43 And the microbiome is suffering. 31:45 So, yeah, 30 different plants per week sounds like a lot. 31:49 But when you start counting, it opens up ways in ways that people wouldn't expect. 31:53 So for example, sprig of partially counts. 31:56 And here's the spirit of science. 31:58 Every different plant 31:59 food brings a different set of fibers and polyphenols and phytonutrients 32:03 and prebiotic compounds. 32:04 So parsley has got its own phytochemical fingerprint. 32:08 Small amount contribute something that a handful of spinach doesn't. 32:11 And then you get your vegetables, all your vegetables and your fruits 32:15 and your whole grains and your legumes and your nuts 32:17 and your seats and your herbs and spices, which count. 32:19 By the way, morning coffee counts, dark chocolate counts, 32:23 a pinch of turmeric in your soup counts. 32:26 The research really points out 32:29 that it's not hard to get to 30 different plant foods in a week. 32:33 In fact, I know a lot of folks who get to it in a meal. 32:36 You know? 32:36 Seriously, you can do it. 32:38 And when you start thinking about it that way, 32:40 what I love about it is that it's a way of adding in 32:45 so you don't have to worry about being afraid of food. 32:47 A lot of people have this food phobia today, right? 32:50 You get fixated on all the harms and dangers and 32:52 oh my gosh, this has got this wrong and this has got this wrong. 32:54 And they end up with like 32:56 not eating enough calories, you know, because they're afraid of food. 32:59 I want you to have love of food and pleasure and food, enjoying food 33:03 and love foods that love you back. 33:05 So part of how you do that is by adding in. 33:07 And that actually naturally crowds out the bad stuff. 33:10 So more whole plant foods. 33:11 Put fresh herbs on everything. 33:14 Add a tablespoon of flax seed, enjoy your veggies, 33:17 add some more veggies on top of whatever else you're eating. 33:20 2 or 3 different kinds if you like. 33:23 Just keep going and see if you can keep track. 33:26 See if you can get to 30 in a day, certainly in a week. 33:29 And, Bon appetit. 33:31 I'm one of those people who, if well prepared, I will do 30 in a meal. 33:37 I like doing 30 plants in like a mason jar salad, you know, 33:40 and getting all of those in there and actually really works really well. 33:44 30 in a week is like a no brainer like that to me. 33:47 I think everybody should be able to do. 33:49 And as you build up, you'll be able to do the daily meal style. 33:54 Now, what do you think is the easiest way to add 5 or 10 plant 34:00 a week without overhauling everything? 34:02 Oh my gosh. 34:03 I mean, make friends with a good recipe is, I think, tip number one. 34:07 Like find a recipe for something you can enjoy and make it regularly. 34:11 You know, sometimes you have to try a few times 34:14 to find the recipe you like or that your family will enjoy. 34:17 And then, you know, rinse and repeat every time you make it, 34:20 it gets a little bit faster and you learn a little more 34:22 about ways to spiff it up in a way your family will enjoy. 34:26 You know, recipes that I have to make from 34:29 an actual recipe book take a lot longer because, like, I have to. 34:32 How much? 34:33 Again, you know, don't 34:35 I have to wash the teaspoon measure again because I didn't get it and I got it wet, 34:38 you know, like there's just all those little tips, 34:40 but once you get fluid, you can just throw stuff in. 34:44 You know, you get so much that I am because you build up that confidence. 34:48 Yeah. 34:49 And and also you, 34:50 you naturally have all the ingredients on hand 34:52 because you added them 34:53 to your shopping list because you knew you liked them. 34:55 So these things just get easier and easier and you build that fluency. 35:00 So that's the big thing is make friends with recipes 35:02 that are loaded up with whole plant foods. 35:05 You know what, food Revolution Network. 35:06 We've got over 35:07 1500 recipes and our membership community and hundreds on our website. 35:12 There's lots of great recipes out there. 35:14 We have, I've written a couple 35:16 powered by Plants and Real Superfoods are both cookbooks. 35:19 But the key thing is just find some you can enjoy 35:21 and then keep making them again and again. 35:24 Yeah, absolutely. 35:25 I'm one of my guilty pleasure foods. 35:27 Is tofu scramble nachos. 35:30 All right. 35:31 So I'll take an entire block of tofu and add 35:34 so many herbs and spices in it and break it up. 35:37 And then I will do the baked tortilla chips or bake them myself. 35:42 But then I'll add all these veggies on top. 35:44 And by then you literally can have 30 different plant whole foods in one meal. 35:49 So that's a guilty pleasure. 35:50 All right, let's go on to the next question I have for you. 35:53 So the supplement industry has convinced millions of people 35:58 that gut health comes from a capsule, specifically a probiotic pill, 36:03 a greens powder, a $60 bottle of something. 36:07 And you said the probiotic industry might be a gigantic waste of money. 36:12 I might be with you there, but I, I want to hear what you have to say, 36:16 because there's a reason I did not formulate a probiotic, 36:20 because I have my opinion on that. 36:22 But let's hear what you have to say. 36:24 Okay. 36:25 Well, what I have to say is that 36:29 probiotics are not inherently bad. 36:31 I mean, obviously we need good microbes in our gut. 36:34 And so in theory, taking a capsule or eating a fermented food 36:39 that's going to deliver them seems like a good thing, right? 36:42 The problem is that we focus too much on the capsule or the pill 36:46 and not enough on the food, and we wind up taking a bunch of, 36:50 you know, getting a bunch of bacteria into our body that may die. 36:53 They may die when they get our stomach acids, of course, but they also may die 36:57 if they do happen to get lucky enough to survive the journey into, 37:01 you know, into our bodies, they are going to starve to death if we don't feed them. 37:05 And there's probably plenty 37:07 of microorganisms already there that reproduce like rapidly. 37:11 You know, they could double in a matter of hours, 37:14 so why not get the food in there that nourishes the good guys 37:18 and then they'll proliferate. 37:20 So I would rather, if I had to choose between a prebiotic 37:23 and a probiotic, I'd rather give you a prebiotic. 37:26 In other words, fiber, because that's what's going to feed the good guys. 37:30 It doesn't have to be one or the other. 37:33 The nice thing about fermented foods is that they actually give you 37:35 three things that give you prebiotics, probiotics, and post bionics. 37:40 Post bionics are like the fruit of the tree. 37:42 So the the tree is like the, the microbes. 37:45 And then they're constantly creating fruits which are post bionics. 37:49 These are the short. 37:50 These lead to the short chain fatty acids like butyrate that are so incredibly good 37:54 for bringing down inflammation and nourishing 37:57 your brain health and your whole bodies well-being. 37:59 So you want the post biotic in there.
Microbiome Diversity and the 30-Plant Goal 38:03 And the cool thing is, when you eat for men and foods, you're getting all three. 38:06 Because obviously, like kimchi, for example, has got amazing cabbage, 38:11 which is super healthy, by the way, and spices and peppers and, 38:14 and then you've got microbes that have fermented that 38:18 and then you got the post biotic they created and you're getting all three 38:22 and you're creating living habitat on the way down. 38:25 Those microbes have actually got something to eat that we know works for them. 38:29 Right. Because they've already proven it. 38:31 So those are really cool steps, I think, for a lot of people. 38:35 And then, you know, there's nothing wrong with probiotic pills necessarily, 38:40 but they can create an overgrowth of certain microbes 38:44 that crowd out the diversity that you want, 38:46 because you really want that microbial diversity of the good guys. 38:49 You're not just feeding. 38:50 To refer back to our earlier metaphor, one wolf you're feeling feeding 38:54 trillions of them and you want to feed the right ones. 38:57 So I, you know, again, fiber, fiber, fiber resistant starch too. 39:03 And those feed the good guys. 39:04 And then yes, absolutely from any foods can be lovely. 39:09 Probiotic pills can be beneficial. 39:11 But I'm generally more a fan of the fermented foods 39:15 than I am of the pills because you get the whole package there. 39:20 Yeah I would okay, good. 39:22 We're in agreement with this 39:23 because I don't think enough people are eating probiotic rich foods. 39:27 And from my experience as a medical doctor, the testing 39:30 that I've done, a lot of people have bacterial overgrowth. 39:33 So now if you're adding more probiotics via supplementation into that, you're 39:38 creating a microbiome overgrowth, which makes things even more challenging. 39:42 So don't blindly just go pick up a probiotic. 39:45 There was a recent study that came out that tested individuals 39:49 after they had taken a round of antibiotics, and what the difference was 39:53 if they took a probiotic right after it versus not. 39:57 And the ones who focused on eating the real foods 40:01 actually had better microbiome regrowth than the person, 40:04 the individuals who ended up taking a probiotic supplement, 40:07 which was really interesting. 40:09 So the question is, what is your favorite probiotic rich food? 40:14 And I'll tell you mine. 40:18 Oh my gosh, my favorite. 40:20 Well, I've been the only one I've been really liking our local farmers market. 40:24 We can get these flavored sauerkraut. 40:26 They're like sauerkraut, but they've got, like, lemon and ginger. 40:30 Oh my gosh, I love the ginger in there for some reason, you know. 40:33 And ideal and other yummy things added. 40:37 There's all these different flavors. 40:38 Caraway I mean interesting things and 40:41 and what I like to do, I treat it like a salt sauce. 40:44 So I'll put it on top of a meal that didn't have salts 40:48 because I don't want to over salt, 40:50 you know, and they're salty, but the flavor profile is exquisite. 40:54 It makes it just so delicious. 40:56 And I love what it's doing for my health. 40:58 And of course, I'm consuming it along with a fiber rich meal. 41:00 Usually, you know, maybe with some grains and legumes and vegetables. 41:04 And so all of that is just, just really lovely. 41:07 We've made our own sauerkraut, too, by the way. 41:09 It's just, you know, it's some work, some labor to mash up that cabbage. 41:14 And I'm a big fan of that and I want to get back into it. 41:16 But lately I've been buying this stuff because it's so delicious. 41:18 He just reminded me I have a very large Scobey 41:23 for I'm making kombucha in my kitchen pantry, 41:28 and it was kind of like in the back of the pantry. 41:31 And one of my assistants was over the house and she was trying to, 41:34 like, organize something, 41:36 and she freaked out because she didn't know what a Scoby was. And 41:41 you're a physician, do 41:42 you have body parts in. 41:47 And I'm like, no, this is a Scoby. 41:48 This is how they make kombucha 41:51 that you drink. 41:51 So you just 41:52 you just reminded me of that because she she really thought it was like a placenta. 41:57 Yeah, yeah, it really freaked her out. 41:59 But I will say, if I'm just not preparing it myself, 42:02 my favorite would be kimchi. 42:04 I love the spice. 42:05 I love the cabbage, gives a lot of flavors. 42:08 And then recently I've gotten into our local farmers market. 42:13 I found pickled okra and that am on okra fan. 42:17 I know a lot of people don't like it, but this pickled okra, the flavor 42:20 that they put in there, that was really good. 42:22 So all right we know our favorites now. 42:24 So ocean you've reached over 2 million people through the Food 42:28 Revolution Network. 42:29 You hear from your community constantly. 42:31 Can you tell us about someone without breaking any privacy 42:35 who's gut health transformation changed not only their body, 42:39 but the way they showed up in the world? 42:41 Like how you were talking about as being like, 42:43 you know, this connection between the food and the planet and where 42:47 this was genuinely a turning point for this person? 42:50 Sure. 42:51 Well, let's see, I guess I'll tell you about Emily. 42:55 So she was 17 years old. 42:58 She growing up on the modern industrialized diet, and she developed 43:01 irritable bowel syndrome, migraines and early signs of arthritis. 43:07 And then for the next 20 years, 43:09 until the age of 37, she lived with massive bloating, chronic pain 43:14 and what she described 43:15 as constant humiliation from urgent bathroom runs. 43:19 She'd been to doctors, she tried all kinds of medications. 43:21 Nobody ever talked to her about food, 43:23 and she'd kind of resigned herself to the idea 43:25 that this was just how her life was going to go. 43:27 Then she joined one of our Food Revolution summits, 43:30 and she made a decision to turn her kitchen upside down. 43:33 She shifted to a hopefully plant powered diet. 43:35 She ate lots of fermented foods with kimchi and fermented 43:38 vegetables and miso and homemade almond milk yogurts. 43:43 She ate way more fiber, and she was finally feeding the good 43:46 bacteria in her gut. 43:48 And she did all this while she was working full time and raising 43:51 a two year old daughter, which I think is worth noting. 43:55 It wasn't easy, but she said that every step seemed 43:58 to give her more energy, which fueled her next step. 44:02 And then one day she looked back and realized what had happened in totality. 44:06 The IBS was gone, the migraines had stopped, 44:10 the arthritis symptoms had disappeared, she said. 44:13 She had her life back. 44:14 Not just her gut that her whole life, her confidence, her presence 44:19 and her ability, most importantly to her to show up for her daughter. 44:23 At five years old, her daughter decided her favorite food 44:26 was broccoli, which I think is a pretty cool place to end the story.
Probiotics, Fermented Foods, and Real-Life Transformations 44:30 Emily got her life back and she became a better mom, 44:33 and we all know how important that is. 44:37 Yeah, it's amazing how once your eyes 44:41 kind of open to end your body and you start feeling 44:45 what real food feels like, how symptoms you never thought of could disappear. 44:50 Like, I know when I have conversations with my patients now 44:54 and we look back a year earlier because I always write it down, I'm like, 44:58 all right, we're at our 12 month mark. 45:00 Let's they're like, oh, I had that problem. 45:02 They completely forget they had the problem because it's it's 45:06 resolved now, right. 45:07 So we forget what we're not experiencing. 45:09 But we I maybe had for a long time. 45:12 So that is a great story. 45:14 All right. Last question for you. 45:16 So people have been listening to really the importance of food, how important 45:21 it is for your gut microbiome, how important it is for the planet. 45:24 But this conversation on gut health can feel a little challenging for people 45:29 who maybe can't afford organic produce or supplements. 45:34 And I know beans and lentils are some of the most powerful 45:38 microbiome foods on the Earth, and really don't cost that much. 45:42 They're also the cheapest. 45:43 How do we make this conversation real for 45:46 someone who is working with a tight food budget or living somewhere? 45:50 Which, by the way, if you've ever driven through the middle of Kansas, 45:53 that is a food desert, living somewhere where limited fresh food is accessible. 45:58 How can we make this real for them? 45:59 Yeah, well, obviously you do the best you can with what you've got, right? 46:03 And we don't have access to the same resources, 46:07 the same opportunities, same menu, but within the menu that you've got, 46:12 you want to make the best choices that you can. 46:14 And when it comes to the cost of food, there's this most myth. 46:19 I will have to say that healthy food is expensive, and it can be, 46:24 you know, Whole Foods can take your whole paycheck 46:27 if you focus, especially on some of the really marked up 46:31 expensive superfoods and also even ultra processed foods. 46:35 Honestly, and organic costs more than conventional, you know, no doubt about it. 46:39 But eating real, wholesome, healthy food can save actually quite a bit of money 46:44 if you think about it. 46:45 Legumes, beans, you know, lentils, 46:48 split peas, even whole grains. 46:52 You know, quinoa, which is one of the more expensive 46:55 ones, or rice, which is one of the more economical ones. 46:58 These are not expensive foods. They're staples. 47:00 I mean, beans are sometimes called the poor man's meat for a reason. 47:03 This is peasant food. 47:04 And if we base our die at around the, 47:07 you know, a lot of our calories coming from sweet potatoes and legumes 47:11 and whole grains and vegetables, even now, vegetables can get expensive. 47:15 No doubt you can also grow them. 47:18 You may be able to get them from a farmer's market. 47:19 You can also get frozen vegetables and fruits, which is quite a bit cheaper 47:23 often than fresh. 47:24 And also you won't have waste because you just use what you want and need. 47:28 And then you know, when you base your diet around these kinds of foods, 47:32 you can actually save quite a bit of money. 47:34 And not to mention the costs you may prevent in health care 47:39 ailments down the road, right? 47:40 Because cancer is pretty expensive, you know, even cardiovascular disease, 47:45 getting a stent put in can be incredibly costly. 47:48 So if you're able to prevent disease 47:51 and have more vitality and energy, that's an incredible savings. 47:55 But even short term, you can save buckets of money 47:58 by basing your diet around the the staples, 48:01 what I call the real superfoods, you know, which are super healthy and super 48:04 affordable and super delicious when you know what to do with them. 48:08 So it's worth learning. 48:10 And I think in reality, you know, people talk about the price of food, 48:13 but really it's it's as much as anything the time. 48:16 Right. 48:16 And when you're stressed out and overwhelmed in your life, 48:20 gaining a new skill and healthy eating 48:22 is a skill takes time and energy investment. 48:25 And I think that's actually the biggest real holdup that a lot of people face. 48:30 And there I've got to say that some of the keys are retraining 48:33 your taste buds to enjoy simpler foods can help so you don't have to spend. 48:37 You know, hours in the kitchen to make a meal. 48:39 Because if you base your diet 48:40 around wholesome foods, for example, we make great dressing, a salad dressing, 48:44 and I don't just put it on salad, I put it on just about everything. 48:48 And if I have like some beans and quinoa 48:52 and kale, which, by the way, we keep those 48:55 like in the fridge at all times, cooked in quantity. 48:58 So we can just mix and match and add things. 49:00 So we batch cook, mix those up, put in some sauce and a little 49:04 like hot sauce, maybe some of that dressing in the hot sauce. 49:07 And I've got like a lovely meal or put in some of that dressing in sauerkraut 49:10 and one of the flavored sauerkraut, and I've got another flavor profile 49:13 and I can mix it up with different legumes, different grains, 49:16 different vegetables, different combinations. 49:19 Add in some carrots and get something a little sweeter. 49:21 You do those kinds of things and you find that it actually is not expensive at all. 49:25 And it's remarkably tasty and satisfying. 49:29 But it does take habit change. 49:31 It takes learning how to shop from a list instead of impulse buying. 49:35 It takes making friends with recipes you can like, and it's a whole system 49:39 evolution. There's there's taste bud evolution. 49:42 There's habit evolution. 49:44 There's buying choice evolution. 49:46 And your microbiome is going to change two, by the way, which is also 49:50 in time going to help you love the foods that love you back because your microbes 49:53 will actually crave the good guys instead of craving the bad guys. 49:58 But it does take some time and some investment, and it is probably 50:01 the most high ROI investment you will ever make in your entire life. 50:05 Absolutely, ocean. 50:07 This has been genuinely moving. 50:08 The idea that each of us have 40 trillion allies waiting to be fed, 50:14 and that every meal carries a choice about whether we strengthen or starve them. 50:18 That is a message that I want every person in our audience to carry with them. 50:23 Ocean. 50:23 Where can people find you if they want to learn more? 50:26 Find your books. 50:27 Learn more about the Food Revolution Network. 50:29 Where is the best way to reach you? 50:31 Go to Food Revolution.org and you can learn all about our work 50:35 and find hundreds of articles on critical food and health topics, 50:39 and lots of yummy recipes, and learn about our master 50:42 classes and courses and summits and other fun resources. 50:45 We've also got a number of books out. 50:47 You can find them, you know, wherever online books are sold. 50:51 Real superfoods, which focuses on everyday 50:54 ingredients to help you thrive, and Powered By Plants, 50:58 which focuses on how you can get your critical nutrient needs met 51:03 on a whole foods plant forward dietary pattern. 51:07 Really, you find us in your heart every time you choose real food over 51:10 processed junk. 51:11 Every time you say, hey, I'm going to love my body by nourishing it. 51:14 Well, today I'm cheering you on. 51:17 Yeah, absolutely. 51:18 So here's your key takeaway audience. 51:21 Every time you eat, you're feeding somebody or in this case, 51:25 the wolf, and you decide which wolf you're going to have. 51:28 So the question is, are you feeding the good wolf or the bad wolf?
Affordable Gut Health on a Budget 51:32 So thank you so much for tuning into this episode. 51:35 Coming next. Don't go anywhere. 51:37 We're going to have another great episode for you with our Gut Health 51:41 and Longevity Summit. 51:42 So thank you so much, ocean. Thank you. 51:45 Monisha.It's been great.
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