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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617619 | [S1] Get in a car and go get that thing that dopamine's telling us to do. [S2] Yeah, it's like drive, go, do. [S1] You can't think about anything else. [S2] Huh. So what you just mentioned lepin or leptin, how do you, what is it and how do you use it to hack hunger? [S1] Leptin? | 19.04 | 3.503132 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617619.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617620 | [S1] is our fullness signal. [S2] Oh. [S1] So the opposite of ghrelin. [S2] Okay. [S1] And it's great because it tells us, "Hey, you're full. You don't need to eat anymore." And so leptin, when it gets released, um, makes us just say, "I'm good." And we want more leptin to understand our... So here are hunger cues. Our... | 25.4 | 3.34867 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617620.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617621 | [S1] We can't hear it, um, because everything else is so loud, right? [S2] Yep. [S1] So one of the ways, best ways, to sensitize your leptin is to sleep more. [S2] Really? [S1] That's one of the best ways. If you've ever noticed, after a bad night's sleep- [S2] I wanna eat. [S1] You wanna eat. [S2] Why? [S1] And you ju... | 27.8 | 3.356093 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617621.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617622 | [S1] You do wake up after a bad night's sleep feeling like you're starving. [S2] Yeah. [S1] But if you have a really good night's sleep, you wake up feeling calm and relaxed. [S2] Yes. [S1] And I don't have the hunger pain. [S2] Yeah. [S1] And unless I'm addicted to something in the morning, I don't really have the cra... | 19.32 | 3.418409 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617622.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617623 | [S1] So if you think about it, we want to start to use our inner signaling pathways- [S2] Yeah. [S1] ... to hear what our body's telling us because our body's really smart. And so Leptin- | 11.76 | 3.480786 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617623.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617624 | [S1] ... that one of the best ways is to get more sleep. Another really great way is to eat more omega-3 fatty acids. So omega-3 fatty acids are one of the things in salmon. Uh, for people who don't eat fish, it's an algae oil, um, so you can take the algae oil. Um, uh, nuts have omega-3. It's a great way to start to g... | 29.88 | 3.419163 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617624.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617625 | [S1] they're not as hungry anymore. And part of the signaling is through both Leptin and CCK, um, which are both kind of the satiation, satisfaction. Don't we all want to just be more satisfied? [S2] Yes. Now, can you take Leptin in a pill? [S1] Um, there's no Leptin in a pill as of yet. [S2] Okay. [S1] But that would ... | 29.52 | 3.351675 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617625.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617626 | [S1] that is. [S2] ... is a hormone- [S1] Okay. [S2] ... that matches, that works in conjunction with leptin. [S1] Okay. [S2] ... to make you feel full. The medications, Ozempic, Vigovy, all of those medications in that class, um, are GLP-1 agonists, which means it raises our level, our natural level of the satiation h... | 27.96 | 3.434463 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617626.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617627 | [S1] There's a few simple ways. [S2] Okay. [S1] Um, if you want to stop overeating- [S2] Mm-hmm. [S1] ... one of the things you can do is you pair the good activity, uh, a good activity right after the bad activity. [S2] So give me an example. [S1] So it's like a positive replacement behavior. [S2] Okay. [S1] So you, u... | 24.16 | 3.351873 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617627.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617628 | [S1] did something that you didn't want to do. Maybe you ate an ultra processed food that you are trying to cut down. [S2] Okay. [S1] Immediately after, go for a sunny walk. [S2] Okay. [S1] The positive replacement behavior will slowly get longer and teach your neural pathways that you don't want to be doing the negati... | 29.88 | 3.490213 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617628.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617629 | [S1] What you do instead is you take a dark chocolate, also another pleasure, um, creating, uh, food. [S2] Yep. [S1] And you replace the, uh, Snickers- [S2] Yep. [S1] ... with the, uh, healthier chocolate. [S2] Okay. [S1] And the way you do it is intermittent surprise reward. So let me explain that to you. | 25.52 | 3.413199 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617629.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617630 | [S1] Okay, so let's just say it's two o'clock in the afternoon. [S2] It's two o'clock in the afternoon. [S1] And Mel has, for many months, been reaching for an ultra-process candy bar. [S2] Yes. [S1] And it is now the new day. I have heard this podcast with Dr. Amy, and I'm gonna try this approach. What am I doing? | 20.36 | 3.517469 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617630.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617631 | [S1] you are going to intermittently reward yourself with a healthier version of that dark chocolate. So either pick it out of a, um, a, um, a fish bowl with, like, little papers in it, or ask someone that's working with you to say, "Randomly, three days a week, I get a reward." [S2] Okay. [S1] But it has to be random ... | 28.92 | 3.472487 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617631.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617632 | [S1] ... to not want that ultra-process candy bar. [S2] And instead crave the healthier version. [S1] Okay. [S2] So it's Wednesday, oh, today's my reward day. So then you sit with the, um, new dark chocolate. | 15.76 | 3.417353 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617632.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617633 | [S1] No ca- Okay, so let me just make sure I got this. So if it's 3-2-1 method and I'm picking three days this week, could I, if I don't have somebody to do this with me, could I just set an alarm in my phone- [S2] Yes. [S1] ... randomly? Alarm goes off, boom. That's the random- [S2] Yes. [S1] ... re- intermittent repl... | 16.24 | 3.470604 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617633.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617634 | [S1] Second thing I do is I tell myself the reasons why this is a better choice. [S2] Yeah. [S1] The reasons why I'm proud of myself. And then the final thing that I do is I pop that sucker in my mouth and I enjoy the- [S2] Sit down and enjoy it. [S1] And slow down the process of enjoying it. How the heck, after a coup... | 24.4 | 3.560334 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617634.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617635 | [S1] Because I'll tell you why. If you look at the other way around, in the negative sense- [S2] Yep. [S1] ... this happens all the time. [S2] That's true. [S1] We get addicted all the time to things that intermittently reward us with dopamine. Gambling. [S2] Oh. | 16.16 | 3.365403 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617635.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617636 | [S1] You don't win, you don't win, you don't win, you don't win. You win big. Dopamine explosion, now you want it again. You do that a few times and guess what? Now you're craving that. And so the way it works in real life is the most addicting, the biggest dopamine releases is when you get an intermittent reward. [S2]... | 29.52 | 3.323784 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617636.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617637 | [S1] Let's talk toxic relationships. It's a lot like craving a processed candy bar. [S2] It is. And that guy or gal gives you the intermittent rewards. [S1] Mm. [S2] They give you what you need, just enough | 17.72 | 3.344698 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617637.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617638 | [S1] It's so true. 'Cause if you think about either the times in your life when you've been stuck in that pattern, or if you have a friend or a family member who's super annoying- [S2] Yeah. [S1] ... and is stuck in a very toxic relationship dynamic, what do they do? They spend a lot of time arguing and explaining thos... | 29.08 | 3.480851 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617638.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617639 | [S1] They followed through. [S2] Yeah, they followed through. And so if I go back to the candy bar idea, this is so fascinating. Do you still eat the ultra processed candy bar during the two weeks that I'm trying this intermittent reward thing? [S1] You, so you could | 16.28 | 3.512208 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617639.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617640 | [S1] ... could, but the ideal version would be to take that and give yourself a new kind of addiction or a new craving that is a healthier craving. So you can do that with anything, but candy bar to dark chocolate is a great example. We can do that with so many different things in our life, but food, you can create new... | 29.88 | 3.152037 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617640.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617641 | [S1] So reversing those are tough. [S2] Yeah. [S1] You have to do this a few, you know, that's what I'm saying. You've got to do it for a few weeks to really feel like now you've replaced that behavior. [S2] Wow. I think I'm going to try that with drinking. [S1] Yeah. [S2] Tell me about psychobiotics. What the heck are... | 18.24 | 3.375974 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617641.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617642 | [S1] Yeah. [S2] ... that there are certain gut bacteria, and they call them "psychobiotics," because those gut bacteria that's present in people who have depression- [S1] Yeah. [S2] ... are the same. And there's gut bacteria that are people that are always, like, happy, uh, or they have a positive outlook on life. They... | 26.72 | 3.357978 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617642.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617643 | [S1] they noticed that there are even studies where you can take Pravotella, you can take, uh- [S2] What's Pravotella? [S1] It's a type of bacteria. You can take Lactobacillus, a type of bacteria. [S2] Okay. [S1] You can add it- [S2] Should I take this? Like, now I'm sorry. [S1] Yes. [S2] Like, where's my pen? I don't ... | 29.08 | 3.527876 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617643.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617644 | [S1] It sounds sexy, psychobiotic. [S2] Yeah, like it is that you can actually change your brain- [S1] Yeah. [S2] ... through the bacteria in your gut. | 10.16 | 3.621627 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617644.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617645 | [S1] So this is very similar to what you said about food and mood. [S2] Yes. [S1] So if you start to take what Dr. Amy is saying very seriously, she is making the case for why ultra processed foods are fucking your mood up and keeping you trapped in these cycles of craving and dopamine that make you feel miserable, tha... | 25.96 | 3.535842 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617645.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617646 | [S1] And it's not just anxiety and depression anymore. It is autism, Parkinson's, um, it is ADHD. It is every single mental health condition that we are struggling with- [S2] Yes. [S1] ... in our modern world seems to be stemming from that bidirectional. Like I said, they talk to each other both ways. [S2] The brain an... | 23.24 | 3.469465 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617646.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617647 | [S1] ... equally bacterial cells. [S2] I don't even know what the hell that means. [S1] Okay. So in, when you go through the mouth- [S2] Yep. [S1] ... you go into your throat. [S2] Yep. [S1] You go into your stomach. [S2] Uh-huh. [S1] And then there's these intestines. [S2] Yes. [S1] And then there's the anus and you p... | 22.24 | 3.291476 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617647.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617648 | [S1] And it's full of bacteria, viruses. [S2] Ooh. [S1] And even protozoans, so like, you know, people think of like these organisms. It's almost, there's a world that is living inside of your body that doesn't belong to you. [S2] Whoa. | 17.48 | 3.441797 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617648.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617649 | [S1] ... of internal tubes that lead to the poop chute- [S2] Yeah. [S1] ... to get it all out of there, that that's like an internal sewer. [S2] Yeah. [S1] It is a super highway for outside access through your body. [S2] Yes. [S1] And when you put food in your mouth, your entire GI track is trying to squeeze nutrients ... | 24.16 | 3.495922 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617649.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617650 | [S1] And guess what? They can't do it without the thick lining of gut bacteria that go all the way through to the anal opening. So what I'm saying to you is that there's more bacteria. There's like a thick bacterial lining. [S2] Huh. [S1] There's just like one, um, layer of our own cells that do the work that we need t... | 28.56 | 3.45336 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617650.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617651 | [S1] damage our body all the time. [S2] How so? [S1] So, what we are learning now is that as we are modernizing, our thick layer is becoming thinner layer. [S2] Uh-huh. [S1] And then there's areas that aren't, um, even thin. It's almost like blank and it's just our, | 17.36 | 3.412222 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617651.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617652 | [S1] a one layer of, uh, gut cells. So what's happening is they get damaged. [S2] Yeah. [S1] And they get damaged from the toxins that we eat. [S2] Yeah. [S1] The foods, the alcohol, the antibiotics, the ibuprofen, whatever, all that shit that we all eat and take in. [S2] Yeah. [S1] And what happens is those cell walls... | 26.48 | 3.436371 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617652.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617653 | [S1] There's something traveling through your gut. [S2] Yep. [S1] It damages that cell wall. [S2] Okay. [S1] All of a sudden, your whole immune system comes there, 'cause it's like a cut. [S2] Yes. [S1] Like something hurt you. [S2] Yep. [S1] Your whole immune system comes there as if you had a cut. [S2] Yep. [S1] And ... | 26.56 | 3.504753 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617653.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617654 | [S1] So when your stomach hurts after you eat it, uh, after you eat gluten, people say, "Oh, now I can't stand gluten. I can't eat, um, this food. I can't eat that food. I'm having an allergy," or I'm having- [S2] Right, or an intolerance or whatever. [S1] Yeah. [S2] Yeah. [S1] That's what's happening. And when you hea... | 28.6 | 3.314016 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617654.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617655 | [S1] I love that question because I get this every single day. People are always like, "So which bacteria do I take?" [S2] Yes. [S1] That- [S2] Is that what a probiotic is? [S1] Yes. [S2] A probiotic is a- [S1] Is a bacteria. [S2] A, a pro bacteria, meaning we are for the bacteria- [S1] Yes. [S2] ... going in. Okay, go... | 17.08 | 3.475947 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617655.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617656 | [S1] A probiotic is an actual, um, bacteria. So we're trying to add more bacteria to that, um, thick lining- [S2] Yeah. [S1] ... that can help us, right? [S2] Got it. Okay. [S1] But the problem is, is that studies are inconsistent. Sometimes we're seeing lactobacillus and Pravotella are boosting, you know, depression, ... | 26.56 | 3.306405 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617656.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617657 | [S1] Hey, I already know, Mel, how to improve your gut bacteria. [S2] Uh-huh. [S1] And you don't need pills or a probiotic- [S2] What do I need? [S1] ... to do that. You need to eat the food that feeds it, meaning fiber, real food, not ultra-processed food. [S2] Okay. [S1] So fiber. [S2] Yeah. [S1] You need to eat food... | 23.76 | 3.398661 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617657.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617658 | [S1] ... Kimchi, kombucha, um, all of- [S2] Sauerkraut. [S1] ... Sauerkraut. [S2] Is vinegar good? [S1] Apple cider vinegar, the raw. [S2] Okay. [S1] You need to eat more of that. In fact, they found that four servings, four to six servings a day of, of probiotic food- [S2] Uh-huh. [S1] ... was actually the best at inc... | 25.24 | 3.548107 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617658.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617659 | [S1] What about, uh, so yogurt is okay if it's like, are the labels, 'cause it seems like everybody's adding- [S2] Yeah. [S1] ... probiotics- [S2] Yeah. [S1] ... to things. | 9.64 | 3.465009 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617659.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617660 | [S1] Our bodies do, are so smart. Our body knows that when you're carrying bacteria in your, in your gut, they're going to first try to kill it 'cause they're, they think it's foreign. So when you're taking a probiotic pill, a supplement, a lot of it gets killed because- [S2] Okay. [S1] ... your body's like, "Oh, this ... | 22.4 | 3.465964 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617660.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617661 | [S1] ... think about like in the net of the food. [S2] Yes. [S1] In a sauerkraut, in a kimchi, even in apple cider vinegar, uh, naturally occurring, they let it pass through. And so it gets to the lower part of the gut where it needs to be. And so we are now realizing that, "Oh, wait, we should be doing more things tha... | 23.48 | 3.448596 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617661.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617662 | [S1] ... idea. [S2] Exercise. [S1] How the hell is exercise a probiotic? [S2] Gut bacteria love when you move. [S1] Okay. [S2] Um, and they produce... | 12.56 | 3.457876 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617662.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617663 | [S1] The instructions are actually very clear. The science that explains why this is so important is profound. It's very clear based on the case that you're making, that if you were to focus on whole foods, or mostly whole foods- [S2] Mm-hmm. [S1] ... and you were to really become diligent about removing as many unproc... | 26.96 | 3.359759 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617663.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617664 | [S1] You say that you can get rid of, let's say, like a sweet tooth in 30 days. How do you do that? For those of us that like sugar and a coffee- [S2] Yeah. [S1] ... you know who I'm talking to. For those of us that have loved dessert, we crave it, baby. Like, how do we get rid of it? [S2] I'm gonna tell you something ... | 23.08 | 3.388731 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617664.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617665 | [S1] When they did a study, they planned it to be 30 days, actually, to change someone's diet very drastically. [S2] Okay. So like, give me the drastic. [S1] Go from, so what they did is a heavy processed meat, sugar, um, soda. [S2] Yeah. [S1] Um, so all the worst food. So if I had to rank the worst food, it'd be like ... | 27.4 | 3.477009 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617665.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617666 | [S1] Orange juice from the grocery store is in the soda category, by the way. [S2] Wait, orange juice from the grocery store? [S1] Yes. [S2] Is in the soda category? [S1] It's heat pasteurized. Okay, it's hot, so all those vitamins that we were hoping for are nuked. The fiber is filtered out, and all you're left with i... | 26.08 | 3.312224 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617666.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617667 | [S1] Yeah, so if you are drinking an orange juice- [S2] That's been pasteurized. [S1] That's been pasteurized. [S2] Does that mean they've boiled it and then put it through a filter and they've basically boiled out all the nutrients and then strained it? [S1] All that's left. | 14.48 | 3.463531 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617667.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617668 | [S1] ... kidding. So it's like people drink juice as if it's the health food, right? Like it's, oh, it's juice. Like, you know, I'm, I switch from soda to juice. Like, soda has a bad connotation, right? But juice is just as bad. Like if you get a juice from the shelf- [S2] Yeah. [S1] ... that ha- and you read the back ... | 28 | 3.299515 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617668.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617669 | [S1] Wow. Okay, so top, high fructose corn syrup and soda. What's another one? [S2] So high fructose corn syrup soda is probably the top. [S1] Okay. [S2] Okay. Processed meats. [S1] What is a processed- | 13.72 | 3.508106 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617669.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617670 | [S1] ... meat. [S2] So processed meats means like, uh, not your grass-fed, um, burger, but the one from the drive-through with- [S1] Okay. [S2] ... the cheese and, you know, cro- processed meat and dairy is like the, the cheese and the meat that has been, um, uh, add- there's additives in it. It's not just the meat. [S... | 21.44 | 3.560859 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617670.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617671 | [S1] ... things like bacon often have nitrates and they have flavoring and sugar. There's all these flavors in it. So processed meat, hot dogs is a great example. [S2] Okay. Meat-titched. [S1] Um, because they're just basically putting a bunch of meat together, but they're adding all these other non-food items. [S2] Ok... | 22.16 | 3.500479 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617671.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617672 | [S1] they started to look at their stool to see what the gut bacteria were doing. [S2] Yeah. [S1] So we can find, find out, okay, like how long does this really take? [S2] How long does it take? [S1] So in two weeks, they saw a drastic change, but guess how long it took to even, like, to see a marked difference. [S2] I... | 26.12 | 3.29351 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617672.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617673 | [S1] You had a whole new gut bacterial colonies happening. [S2] That's all it took? [S1] That's all it took. They didn't take any special probiotics. They just ate, you know, food, yogurt, and they ate the fresh fruits and vegetables, and it took three days. | 16.88 | 3.463936 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617673.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617674 | [S1] primarily plant-based. [S2] Wow. [S1] Whole foods diet. [S2] Wow. [S1] And so of course there's arguments about it's not the meat, it, it's the, that it's processed, it wasn't the this, it's the, the, so you can argue about the semantics, but the big picture here is you have the power. Like you always say, and I a... | 20.84 | 3.411075 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617674.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617675 | [S1] can change our mood, we can change our lifespan, we can change how we come into this world every day. We have the power and it takes three days. [S2] Wow. Talk to me about drinking warm water. [S1] Yeah. [S2] Why warm water? That sounds horrendous. [S1] Well, it's- | 18.16 | 3.490881 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617675.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617676 | [S1] It is, it's not to, meant to say that water, I would say, is so good for you. [S2] Yeah. [S1] Whether you eat it, drink it cold, whether you drink it warm. But there are some theories that if you drink water warm, or room temperature, I guess I would say, it's more easily absorbed for you. [S2] By what? [S1] And i... | 24.4 | 3.236065 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617676.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617677 | [S1] And so you're, when you're drinking water, most other countries around the world, as you know, don't drink ice cold drinks, um, and definitely not ice cold water. [S2] Wow. [S1] And you can do, and, you know, I'm, I've studied Ayurveda, which is, um, an ancient Indian, uh, medical system that believes that you sho... | 25.48 | 3.573682 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617677.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617678 | [S1] food base. So you want soups instead of salads. You want warm water instead of cold water. And so it's a ancient, so in China and in India, the ancient medicine kind of tells you that the temperature of the food, especially when it's warmer, tends to be better, especially if you're dealing with anxiety. [S2] Wow. ... | 26.12 | 3.506517 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617678.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617679 | [S1] It's, it's, if you think about the ancient, when I think about Ayurveda and all the things that they talk about, some things are really out there, but so many things make sense to me. For example, if you're more of a vata, which is an air, uh, that means that you have a very airy, your thoughts are all over the pl... | 24.4 | 3.497958 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617679.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617680 | [S1] speak very fast and move very fast. You need more calming, earthing energy. So that's warm energy and earth energy. So fire and earth. So that's how I- [S2] I love it. Um, how do you know if you're getting enough sleep based on the things that you study? [S1] Yes. Um- [S2] 'Cause you're eight hours. [S1] Yeah. How... | 29.52 | 3.317265 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617680.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617681 | [S1] Yeah, I love that. Um, people who sleep less than six hours have a higher mortality, they have lower mood, um, and they ha- are hungrier, as we said, with the leptin. [S2] Huh. [S1] Um, what you wanna do is really, to realize how much sleep you need, is when you sleep without an alarm, how many hours do you sleep?... | 29.04 | 3.534018 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617681.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617682 | [S1] But- [S2] Oh, I bet I sleep 10 hours. [S1] Yeah, that's- [S2] If I don't have an alarm on, I sleep way longer than I think I'm going to. [S1] When you look at the last couple of weeks of your life- [S2] Yes. [S1] ... the best days, the when you felt the most refreshed, the best mood, | 21.32 | 3.438214 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617682.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617683 | [S1] Over the days I got the best, um, the highest amount of sleep. [S2] That's how much- [S1] By far. [S2] That's how much sleep you need. And every American that's listening to this is gonna be like, "I can't sleep that much." But you think about your best days of your life happened when you slept adequately. It chan... | 29.24 | 3.30031 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617683.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617684 | [S1] Uh, uh, make decisions. [S2] Yeah. [S1] And your interactions with other people. So why would you want to skimp on that? Why would you say that you'll be like everybody else, you know, sleep when you're dead? When you look at the data, the data says opposite. It says if you don't sleep, you'll be dead much earlier... | 28.72 | 3.376917 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617684.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617685 | [S1] So one final thing that I think would be extremely helpful to people. Let's assume that we went to bed early and we wake up and we get a good night's sleep. Can you walk us through what you would recommend the eating routine or what is on our plate and when are we actually eating? [S2] Okay. [S1] For- [S2] Mel- [S... | 26.48 | 3.42783 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617685.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617686 | [S1] Yes. Um, okay, so as you know, it's, everybody is different. [S2] Yeah. [S1] And their life circumstances are different. Every time I do this, uh, you know, people say, "Oh, but I work night shift." [S2] Right. [S1] Or, "I have little kids." I get it. Like, life is, I had many years where I didn't get enough sleep... | 16 | 3.448269 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617686.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617687 | [S1] where I didn't get enough sunlight, where I couldn't make the best decisions because I was just so pulled in, um, you know, all the different directions. [S2] Uh-huh. [S1] So I get it. But we didn't even talk about circadian rhythms, but melt, sunlight and darkness run our bodies. | 19.08 | 3.564031 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617687.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617688 | [S1] We have internal clocks in every one of ourselves. So routines are excessively important. [S2] Okay. [S1] In terms of our mood and our, um, our body, our nutrition. So when you wake up in the morning, you want to get sunlight. I have a rule that I learned, um, from someone online. Basically, I did this for a few d... | 27.8 | 3.338001 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617688.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617689 | [S1] When you wake up, instead of scrolling your phone- [S2] Yep. [S1] ... checking your messages and your emails, go get sunlight first. Sky before screens. [S2] Ooh, I love that. [S1] So, sky before screens is how you should start your day. Your body is wired to see sunlight in the morning, even if it's a cloudy day.... | 24.72 | 3.472052 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617689.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617690 | [S1] Outside, for me, it's my back door. Just walk out for a few minutes. It could be two to ten minutes. You could do, um, for me, I'm usually just in my pajamas, so I'm coming back in and getting ready for the day. [S2] Okay. [S1] So you don't wanna have food or caffeine in the first 45 minutes of your day. [S2] Why? | 20.72 | 3.445509 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617690.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617691 | [S1] I'll tell you why. When you wake up, you feel groggy, right? [S2] Yep. [S1] That grogginess is partially, mostly from adenosine in your brain. [S2] Adenosine. [S1] Adenosine. [S2] Okay. [S1] And it clears out, as you know, within 30, 40 minutes, it clears out. Then you have your coffee. Then you eat your food. And... | 22.8 | 3.392633 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617691.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617692 | [S1] The way it works, it, it blocks our adenosine receptor. So that means that it doesn't help get rid of that adenosine, it just blocks it from, from actually binding. [S2] Okay. [S1] So if you don't let that adenosine clear out and you just drink your coffee, when the coffee wears off in a couple of hours, that aden... | 29.48 | 3.182584 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617692.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617693 | [S1] and then you're fully dependent. Like the people that wake up and they need the coffee right then, and then they need it again at like 10 o'clock, and then they need it again at 1 o'clock, it's because you're not letting that adenosine- [S2] Whoa. [S1] ... go. | 12.92 | 3.428488 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617693.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617694 | [S1] Okay. [S2] You need to let that clear out. [S1] I'm guilty of this. [S2] Yes. [S1] So I'm going to try this tomorrow. I am going to absolutely have my coffee and then, oh, no, I'm not. [S2] [LAUGHS] [S1] I'm going to wake up, I'm going to wait 45 minutes. [S2] Yes. [S1] Then I'm going to have my coffee. I'm going ... | 24.84 | 3.281177 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617694.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617695 | [S1] Okay. [S2] So clear it out for 45 minutes, get our son in, what's next? [S1] Um, eat. [S2] Okay. [S1] So- [S2] No intermittent fasting. [S1] So everybody, I love intermittent fasting. [S2] Then why are we eating? [S1] Because I do it the opposite way. [S2] Talk to me. | 13.64 | 3.343527 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617695.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617696 | [S1] There's very good evidence that for thousands of years, we ate in one scheduled way. [S2] Okay. [S1] Which is daylight hours. [S2] Oh. [S1] There was no microwaves, Uber Eats, you know, there was, they had a fire and you'd maybe eat an hour or two after sundown, that's it. | 20 | 3.414318 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617696.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617697 | [S1] Right? [S2] Yeah. [S1] You are not snacking at midnight. There's nothing, there's nowhere to store the food thousands of years ago. Our internal clocks are set so that when melatonin hits, two to three hours before bed, your organs shut down. | 18.56 | 3.378651 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617697.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617698 | [S1] Your body is going to be like, "I don't want to do this. I'm going to make mistakes." [S2] Yep. [S1] You wake up and you're tired and you're pissed that someone woke you up in the middle of the night. That's what happens when you eat late at night. [S2] Holy smokes. You put your body in conflict with itself. | 16 | 3.336928 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617698.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617699 | [S1] 14, 16 hours a day. It's just too much, right? So you wake up, maybe you get some movement in, you get your sunlight, you eat about an hour or two even after you wake up. [S2] Okay. [S1] You don't need to push it to two, three, four o'clock. Like people are doing this thing. There's good evidence that skipping mea... | 18.88 | 3.283163 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617699.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617700 | [S1] and that people who do it habitually actually have worse health outcomes. Okay? [S2] Got it. [S1] So eat your breakfast. You want to have a high dopamine breakfast. [S2] Yep. [S1] Uh, let's have, you know, cottage cheese, eggs, tofu scramble, veggies, nuts, berries. [S2] Great. When do I eat next? [S1] Then you ea... | 27.84 | 3.374955 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617700.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617701 | [S1] Again. [S2] Yeah, so you can- [S1] See, I'm learning. [S2] Then you tune in with the inner mouth, you know, the- [S1] Yep. [S2] ... the brain-gut mouth. [S1] Yep, okay. [S2] So then you can eat when you're hungry. Again, you can use your inner cues. It could be 12, it could be one, whatever your inner cues. [S1] O... | 29.64 | 3.269737 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617701.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617702 | [S1] ... the more, the healthier you eat earlier in the day, the better your chance of, um, sticking to it. [S2] Okay. [S1] So we, they always say exercise and eating healthier foods, breakfast and lunch is your best chance. [S2] Okay. [S1] So for me, I automated. And I had already talked to you when we had talked befo... | 29.88 | 3.479109 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617702.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617704 | [S1] And what about snacks? If I'm like legit hungry, but I'm not really craving anything- [S2] Yes. [S1] ... but I'm legit hungry midday, what's your go-to snack? [S2] So remember that protein has this effect on your body that it tells your hunger to ... Hunger hormones to stop. So if you want more leptin, | 19.72 | 3.530646 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617704.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617705 | [S1] Eat more protein. So your snack can be yogurt, your snack can be a protein shake, your snack can be, um, a, a piece of cheese. It can, you know, something with protein because that will keep your dopamine levels up. [S2] Okay. [S1] And it will keep your hunger hormones, s- hormones stable. So protein snack. I thin... | 24.84 | 3.484025 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617705.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617706 | [S1] Yeah. It's not the gluten. There's very few people who are actually allergic to gluten. It is very common to have GI issues with processed gluten. So when you eat a lot of bread, pizza, carbs, but that's not the gluten itself. It's the fact that you're eating processed food. [S2] Mm-hmm. [S1] So gluten gets mislab... | 28.64 | 3.449856 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617706.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617707 | [S1] ... a few weeks, three to four weeks. [S2] Okay. [S1] See how you feel. When you add the gluten back, don't add back the bread, the cookies, the cakes, and the processed gluten. Add back a small wheat burger, like in a, in a salad. [S2] Okay. [S1] Um, add back | 20 | 3.4252 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617707.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617708 | [S1] um, a healthy sourdough bread. [S2] Okay. [S1] Add back, you know, wheat in small, unprocessed amounts, and then see how you feel. And what I realized is that people villainize gluten all the time. And in America, gluten-free, um, has become such a tagline that those foods are more unhealthy. | 24 | 3.465095 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p76_BV19a4y1q7Yz_p76_m4-dialogue_0617708.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p78_BV19a4y1q7Yz_p78_m4-dialogue_0967002 | [S1] And before we jump into the seven questions that we have for you, I wanted to just ask you, so that we are all starting on the same playing field, what is the definition of happiness? [S2] Do you want me to answer that now or? [S1] Yeah. [S2] Um, | 19.56 | 3.487874 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p78_BV19a4y1q7Yz_p78_m4-dialogue_0967002.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p78_BV19a4y1q7Yz_p78_m4-dialogue_0967003 | [S1] they're thinking about what they need to do when they get home. Or as soon as they get that promotion, they're immediately thinking about, you know, what am I going to do now that I have this promotion? And how do I get this person on my team to be more co- become more positive? Um, the joy that we're experiencing... | 26.72 | 3.431945 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p78_BV19a4y1q7Yz_p78_m4-dialogue_0967003.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p78_BV19a4y1q7Yz_p78_m4-dialogue_0967004 | [S1] That it's not where you are on the Maslow's hierarchy of needs that determines your happiness. It's whether or not you feel like you're moving up on it. [S2] Mm-hmm. [S1] That there's growth. And I think that the moments in my career where even if you've written a book, you know, I, I kind of thought, you know, it... | 29.88 | 3.403775 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p78_BV19a4y1q7Yz_p78_m4-dialogue_0967004.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p78_BV19a4y1q7Yz_p78_m4-dialogue_0967005 | [S1] What if people think I'm a fraud? And how do I, oh, maybe I need to write another book, or I want to get it on Best Sellers, or how, how do I turn this into changing more people's life? You realize it's not even done. [S2] [LAUGHS] [S1] You've actually only started when the book, uh, came out. And there's this sen... | 21.36 | 3.295202 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p78_BV19a4y1q7Yz_p78_m4-dialogue_0967005.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p78_BV19a4y1q7Yz_p78_m4-dialogue_0967006 | [S1] ... that moment I thought would create greater levels of happiness in my life don't. But if we're able to experience joy as we move through those, uh, pursuit of goals, that's the only place I think we, that anyone finds it. That's why I think people can be very happy where they have very lower means, but they sud... | 27.16 | 3.3793 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p78_BV19a4y1q7Yz_p78_m4-dialogue_0967006.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p78_BV19a4y1q7Yz_p78_m4-dialogue_0967007 | [S1] Pleasure must be what happiness is, um, 'cause we're running towards that all the time. Um, to me, I don't think that there should be a difference between happiness and joy. I, I want there to be confusion 'cause I want the two to be conflated. [S2] Oh. [S1] I think we need to help redefine happiness for the world... | 28.2 | 3.366902 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p78_BV19a4y1q7Yz_p78_m4-dialogue_0967007.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p78_BV19a4y1q7Yz_p78_m4-dialogue_0967009 | [S1] What we found is that 80% of them go through work debilitating depression once they get there. And another 10%, the last time this was public, contemplated taking their lives. And then when I traveled to, you know, and those are statistics, but every one of them was- [S2] Are you talking about just Harvard? [S1] J... | 18.4 | 3.465961 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p78_BV19a4y1q7Yz_p78_m4-dialogue_0967009.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p78_BV19a4y1q7Yz_p78_m4-dialogue_0967010 | [S1] Because I don't have a boyfriend. [S2] Yes. [S1] I'm not happy right now because I've got this guy at work, right? I'm not happy right now because I don't have enough money. Um, so I think the very first step might be acknowledging it. [S2] Mm-hmm. [S1] That the human brain is designed to foil any attempt that suc... | 20.68 | 3.524222 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p78_BV19a4y1q7Yz_p78_m4-dialogue_0967010.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p78_BV19a4y1q7Yz_p78_m4-dialogue_0967011 | [S1] ... think would create happiness. I think the best example of that is actually the pandemic. Because I think at the beginning of it, in the middle of it, everyone thought, "Think how happy we're going to be when the pandemic wanes." [S2] [LAUGHS] That's true. [S1] And the pandemic is waning, and we don't have that... | 28.2 | 2.98773 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p78_BV19a4y1q7Yz_p78_m4-dialogue_0967011.mp3 | [
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bilibili_data_22095156_BV19a4y1q7Yz_p78_BV19a4y1q7Yz_p78_m4-dialogue_0967012 | [S1] In that article and in the work that I do, I research what we can do to create happiness when the world doesn't look like it should. And I think one important caveat to that is that while I'm talking about what we can do internally, that doesn't negate the need for external changes. [S2] Yes. [S1] We have systemic... | 26.16 | 3.469735 | 24,000 | audio/en/bilibili_data_22095156_BV19a4y1q7Yz_p78_BV19a4y1q7Yz_p78_m4-dialogue_0967012.mp3 | [
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