Intro 0:03
Welcome to Maximal Being, a podcast devoted to ditching fad diets and using real science to get you healthy and feeling great. I’m Doc Mok, a GI and functional medicine doctor who harnesses the power of gut health to get you achieving your goals. And I'm Jacky P, a well informed layman who challenges the experts and ask the questions that you want. Don't forget to hit the subscribe button or leave a comment, and now onto the show.
Doc Mok 0:32
What's going on Maximal Beings, Doc Mok here with maximalbeing.com. Don't forget to hit the subscribe button. Leave us a comment, it does help us to get the word out. If you have any questions, you can email us at [email protected]. Enjoy the episode.
Jacky Homme 0:48
Hello, hello, hello Maximal Beings. It is I, Jacky P and we're back with the co-hostess. Yeah, we're back baby large and in charge. So Doc Mok I see you standing at your standing desk. No big deal.
Doc Mok 1:05
Standing
Jacky Homme 1:05
Wow, look at you. Look at that. Look at that looking great.
Doc Mok 1:09
There's my house back there.
Jacky Homme 1:10
Nice nice. Lovely lovely.
Doc Mok 1:13
I was in some sort of like a like an early 70s movie. You know, it looks like it's
Jacky Homme 1:19
Oh, yeah.
Doc Mok 1:20
Perspective thing.
Jacky Homme 1:21
Yeah, yeah, the glow like, or you're in a like a fishbowl lens. And
Doc Mok 1:26
That's right. Yeah. Zoom in 90s rap video.
Jacky Homme 1:29
Yeah, the best.
Doc Mok 1:32
It's my wonder. Nobody out there. I'm sorry. For all of you listening. Nobody wanted to hear that.
Jacky Homme 1:43
You know what, there's statistically there's someone out there that laughed
Doc Mok 1:47
That's right
Jacky Homme 1:47
Someone out there.
Doc Mok 1:48
We got one laugh.
Jacky Homme 1:50
We got one laugh. So how do you I mean, it's obvious Doc Mok, you're in great spirits. But how are things down there in sunny Florida?
Doc Mok 1:59
So Jacky, I was starting to forget why I moved down here for a minute, because this summer was like brutal, dude. I mean, every day 100% humidity. And so you know me, I'd get up. It's five o'clock in the morning and go outside, I'm ready to lift. And the minute you step foot out the door, you're already sweating. And it's like, do I even need to work out if I'm sweating.
Jacky Homme 2:22
Does it count if I'm just sweating naturally, profusely because of the Florida Sun?
Doc Mok 2:27
And then you feel really weak when it's a 100% humidity and you're trying to exercise like you're like why can't I hit my PR right now? Like why can't I do that? But it's because of the humidity. So I'm back, baby. I'm back.
Jacky Homme 2:40
Well, because you're working on a sauna. That's pretty much what it is. You're working on a sauna.
Doc Mok 2:44
Yeah, that hormesis, we call that. The challenging challenging And I turned 41. Turned 41. Got a few more grays, first year with the kid, you know, that was cool. Started off with a virus. Thanks, Colin. Thanks to my son.
Jacky Homme 3:01
Nice, nice.
Doc Mok 3:03
But you know, we we persevere. It was it was a good birthday. It's good.
Jacky Homme 3:06
That's that's amazing. You know, it's also aren't you also, like, by calendar 41. But by your biometrics and schematics. You're like,
Doc Mok 3:21
Yeah, yeah, when last I checked, I was 22 like biologically or. You know, it's a it's a calculator based on telomere length and all that. But yeah
Jacky Homme 3:31
No big deal
Doc Mok 3:32
I don't. I don't know how 41's supposed to feel, but I don't feel 41
Jacky Homme 3:37
Well, you look much, much better than 41. If that's any consolation.
Doc Mok 3:42
Jacky P, how are you doing?
Jacky Homme 3:44
I am feeling great. If anyone who, I don't know how many people actually watch this on YouTube, but I'm moving around right now because my legs are basically spaghetti. I shout out to Mayor Bob. I think Bob was like episode two talking about like gyms and he has this workout. That's like power hypertrophy. And he'd go back and forth. And my legs are just like done. Like it squats, I did deadlifts, I did leg extensions, I did leg curls. I did like
Doc Mok 4:15
Bob.
Jacky Homme 4:16
Yeah.
Doc Mok 4:17
So Bob is the Incredible Hulk.
Jacky Homme 4:20
Yes.
Doc Mok 4:20
Without the hair.
Jacky Homme 4:22
Yep.
Doc Mok 4:23
And with a nicer personality.
Jacky Homme 4:26
He is literally the incredible hulk if as angry as the Hulk is is how nice. Yeah, Mayor Bob is.
Doc Mok 4:34
Yeah, he's like the nice part of the Incredible Hulk.
Jacky Homme 4:36
Yeah. So but, but we're back. We're back. So I feel like I haven't seen you in a while Doc.
Doc Mok 4:43
Yeah
Jacky Homme 4:43
And I've compiled some more Sham or Gram.
Doc Mok 4:48
Watch out ladies and gentlemen, watch out.
Jacky Homme 4:49
So. Again, folks. If this is your first time listening in, it took a while for the introductions, but here we are. I'm Jacky P. I'm the lay man. I'm here to make sure that when Doc Mok starts using that wicked, smart brain of his, he talks at a level that those non-medical expert geniuses like myself can understand.
Doc Mok 5:12
Yeah, he means when I'm being a big old nerd, which is which I am. And I'm Doc Mok, I'm a therapeutic endoscopist, which is a fancy type of GI doctor that removes treats palliates GI cancers, and I'm also boarded in functional medicine.
Jacky Homme 5:28
Exactly. See all those big words? You're so smart, kiss your brain Doc Mok.
Speaker 1 5:33
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Jacky Homme 8:06
So let's get into it. Sham or Gram, we're gonna pull some videos off Instagram. And we're, Doc Mok is just gonna say hey, this is this is good stuff you should listen or it's a sham. So Doc Mok we have four, maybe we can if have time for more but we'll see because I think one of these are short, but we have improve bad knees, remove inflammation, six principles, and back cracking.
Doc Mok 8:36
I like, we're gonna start with remove inflammation.
Jacky Homme 8:39
Remove inflammation. Okay, so we're gonna do remove inflammation and
Doc Mok 8:43
This is not a vacuum cleaner.
Jacky Homme 8:46
I don't know. I was gonna say
Doc Mok 8:49
Try and put a vacuum cleaner on your head and that's gone.
Jacky Homme 8:57
We're listening to remove inflammation
Doc Mok 9:02
Naturally?
Jacky Homme 9:03
Naturally.
Clip 1 9:05
You want to get rid of all the inflammation in your body you need to drink this juice. Before I found this recipe I was taking 800 to 1600 milligrams of Motrin just to find some sort of relief and now instead of killing your body with all those over the counter pain medicines, you get to use nature's pain medicines to help do your body good. Pineapple, cucumber, got a handful of spinach, green apple, one whole lemon. Go ahead and put the leafy greens right in your juicer. Cucumbers already been rinsed. So I'm gonna just cut it in half, put this half right in the juicer. Go ahead and peel this lemon. You done with that, put the whole thing here. Go ahead and core your apple, drop it in. Last thing let's get this pineapple cut. Half of pineapple goes into juicer. All done. Looks like a serious inflammation. You might need to drink this two to three times a day just so you can find the relief that you need. But it's so much better to put natural in your body as opposed to over the counter that's killing our liver. Here's to your health.
Jacky Homme 10:06
Chef Darrel is his name.
Doc Mok 10:10
Well, I so there's a lot of natural things that you can choose. So it's not going to do you harm, it it sounds like it's gonna taste delicious Chef Darrell. I mean.
Jacky Homme 10:22
I was gonna say, I'm on board
Doc Mok 10:24
I would drink that, I really would. And you know he didn't go through the why like pineapple actually is a very potent anti-inflammatory, it's actually also a pro-digestive agent. It contains some enzymes that, one of the active components it's called bromelain, that's with an L A as an apple, I N as in Nancy. And it's a very potent reactive oxygen Scavenger. What does that mean Jacky P? So when you're doing things that hurt your DNA, your body kicks out these compounds that are like byproducts. It's almost like, you know, exhaust from your fuel tank when you're driving your car. And just like the environment gets harmed, when there's too much exhaust in the air roads, the ozone layer leads to you know, global warming, not trying to get political. The same thing happens in the human body, right, these reactive oxygen species or ROS build up and they can damage our DNA and leads to things like cancer. And they also cause inflammation. So they're things that scavenge these reactive oxygen species. So they kind of gather them up and turn them into safe stuff that we can use in our body and one of those is bromelain and it acts in various ways. It's not just one way that it attacks this sort of byproduct, it attacks different sort of byproducts in different ways, in addition to being a digestive aid. The other stuff I don't think is going to help you other than for flavor. I like pineapple. I don't know about you, but pineapple I think is delicious.
Jacky Homme 12:01
I I would have drank that that cup like right there. It was like all those ingredients cucumber.
Doc Mok 12:08
Yeah
Jacky Homme 12:08
That's all good. I'm all for it.
Doc Mok 12:10
Right but other than like fiber and water, cucumber doesn't offer you much. Green apple, the peel does have some probiotic properties so it's got a good fiber in it, but not really active anti-inflammatory components. And then lemon has citric acid in it and citric acid doesn't, you know, isn't really a quote deep potent anti-inflammatory either. So I feel okay with this one. I mean, it's definitely not going to do any harm. I think it's good content. I like his vibe like, but in terms of curing your inflammation, I don't necessarily buy it. I would reach for other natural compounds. Like we've had a guest on the show that talked about Ayuvedic medicine, I'd recommend all of you to go back and listen to that episode. We didn't do that too long ago, and talked about curcumin, that's gonna give you a good bang for your buck for you know, scavenging those reactive oxygen species as are things like ginger. That's also a very potent anti-inflammatory. So we had another Sham or Gram that had a lot more of that stuff in it. And mix the pineapple, so maybe the two of them should do a collab.
Jacky Homme 13:19
Oh, yeah
Doc Mok 13:20
Like an actual good. Jambu Juice or something?
Jacky Homme 13:24
Oh, yeah.
Doc Mok 13:25
Not the company. We're not disparaging you. But it was some other, jamu ju?
Jacky Homme 13:29
Jamu Juice?
Doc Mok 13:30
Shamu juice?
Jacky Homme 13:32
Jammu juice? I gotta I gotta check our archives. Yeah
Doc Mok 13:35
But listen back to that Sham or Gram. She had a lot more anti-inflammatory stuff in it, but that just probably tastes a little bit gross.
Jacky Homme 13:42
Yeah.
Doc Mok 13:43
And, and I will say this, like, all these anti-inflammatory medicines, you can get over the counter ibuprofen, Motrin, all that sort of stuff, is like some of the worst stuff that you can take for your kidneys and for your GI tract. I mean, there's not a call that we do in gastroenterology where we're not seeing an ulcer come in from somebody that's taken too much of that. And it basically just removes the protective lining of your GI tract. So then it's gone and that leaves an ulcer, and then it also affects the blood flow to your kidneys, so people can get kidney failure, and you can just buy oodles and oodles of it over the counter without any sort of consequence.
Jacky Homme 14:19
Yeah, yeah. Also, I mean, 1600 milligrams is that a lot? I feel like
Doc Mok 14:23
That's a lot.
Jacky Homme 14:24
That's a lot.
Doc Mok 14:25
That's a lot. Yeah.
Jacky Homme 14:26
You should probably just like see someone if you just had to take that much Motrin.
Doc Mok 14:31
Yeah.
Jacky Homme 14:32
All right. I don't want to say sham because I felt like it was good information. And like, I don't want to put them in, in in in the same category of some of these ridiculous things we've seen. Right? Is there like a middle of the road like, hey, that's a good juice. You'll get some good stuff from it. But yeah, it won't suddenly cure you. Yeah.
Doc Mok 14:50
Tasty. Entertaining. You know.
Jacky Homme 14:52
All right. All right. Well, shout out shout out shout out to our first video not being instant sham.
Doc Mok 15:00
We did have one, one other one, we're like, there's some valid stuff. Yeah.
Jacky Homme 15:05
All right. So that was remove inflammation. All right. So we've got improve bad knees, six principles, and back cracking.
Doc Mok 15:13
I want to know what six principles are, because that's just too vague and intriguing.
Jacky Homme 15:17
Yeah. Same. Yeah. Let's see. Okay, so there's definitely
Doc Mok 15:20
Which is exactly what this person wants is like, what? Six Principles?
Jacky Homme 15:25
The six principles
Doc Mok 15:26
I only had one. In high school.
Jacky Homme 15:30
There's six of them? All right, let's go. Bad free, It's a bad freeze frame, probably mid blink here. So we're not going to prejudge them. But let's, let's see here.
Clip 2 15:43
If you want to get in shape, and you don't know where to start, start with the six principles. Principle one, a gram of protein per pound of body weight per day. Principle number two, 10 calories per pound of bodyweight per day. So if you weighed 250 pounds, eat 2500 calories. Principle number three, one gallon of water per day. Principle number four, resistance train or train with weights at least three to five times a week. Principle number five, do at least 30 minutes of cardio a day and that can be just going outside for a walk. Just move your body. Principle number six, sleep six to eight hours per night. You do these six things and you will get leaner, more muscular, more toned. You will get in shape.
Doc Mok 16:31
You will, I mean that. Yeah, I like it.
Jacky Homme 16:37
Oh, wow.
Doc Mok 16:38
I know. I like it.
Jacky Homme 16:40
I I think that we
Doc Mok 16:42
Easy, right. You know.
Jacky Homme 16:45
Yeah, move your body, eat well, I mean,
Doc Mok 16:48
Yeah, lift some weights, sleep
Jacky Homme 16:49
Lift some weight, sleep? Also in a lot of people.
Doc Mok 16:51
Kind of familiar, Jacky P.
Jacky Homme 16:53
Yeah.
Doc Mok 16:54
Doesn't it?
Jacky Homme 16:55
Yeah. I gotta find iamdavehurt. All right iamdavehurt, good on you. Yeah, we've got it. We've got one, we've got one.
Doc Mok 17:05
Good to stay in your lane. You know, just like, yeah, like I like that. Like he's not like the cure to cancer is sleeping six hours a night. You know.
Jacky Homme 17:16
Yeah. Yeah. Like I, I liked it also, let's but let's, let's do a little bit of backtracking. Okay. So yeah, sleep. I'm all like, of course, I think, no pun intende, people sleep on sleep, like people understand how important rest is. So I'm very, very happy that he he included that. So gallon of water is that a lot of water? Does that
Doc Mok 17:38
That's that's the sticking point. And we did an episode or I did a solo-sod I think like really early on about water. And when this post is on our blog, and Jacky P the interesting thing about water is that people, including medical professionals, try to give you a number of glasses, a number of gallons in the day, when the truth is that we are very well designed through our thirst mechanisms to be able to detect what our hydration status is. So let me back up for a second. Most people don't have access to water during the day, I see Jacky P is drinking water right now, I got my water right here. It's hard to find it in the hospital that I work in despite it being a hospital. But but so you need to be conscious about drinking water. But I'll say that more people each year die in terms of the athletic performance world due to overhydration versus volume depletion or under hydration, not in the medical world, we see plenty of people have volume depletion, and that leads to a lot of issues. But in terms of the athletic performance world, there are more people that died during the cardiovascular exercise like marathons from over hydrating.
Jacky Homme 18:58
Oh, wow
Doc Mok 18:59
Crazy, right? I mean, your body only requires so much. If you're peeing and your urine looks too dark, you need to hydrate more. Or if you're not paying enough, it's been a long time, you need to hydrate more or you have some issue with your neurologic system. If you're peeing and your urine is the same color as the water that you're drinking, you're drinking too much water and you do not need to do that. And then my wife is a Urogynecologist, and so she sees a lot of people that are like I'm just peeing all day. But then they drink a gallon of water in a day so like of course you're gonna pee all day, like it's just the way that it goes or if you're getting up all night to pee, how much water did you drink around the time of bedtime? So So I think that use thirst, use your urine and there are general rules of thumb and yes when you're when you're training like that when you're trying to build muscle you do usually require a little bit more free water. But just remember in the training world not to over hydrate I wouldn't just cut it off at a gallon for everybody. Yeah, yeah, that was the one that I would like.
Jacky Homme 20:03
Yeah, I've got two follow up questions, though, about water. So one, just because my mom was here over the weekend, and she likes to drink room temperature water, and she was like, I read somewhere room temperature water is better. So that's what I do. Because I like cold water, because I just do. And I was like, I don't know if that's true or not, like, if I use my Maximal Being brain maybe like, it's just like less energy to bring it to the temperature or something. But like, I don't know, for sure. And I was like, I'm gonna ask Doc Mok, and we're talking about water. So what a perfect segue to talk to, is that true, does like temperature of water affect anything?
Doc Mok 20:43
You know to some extent Jacky P. Freezing or cold temperatures can affect certain things within the GI tract, like gastric acid secretion, and some of your enzyme secretions. But honestly, your body is a really well tuned human homeostatic mechanism. So if you introduce something cold, especially in a sips worth, your body will easily counteract it, especially given the fact that your body core temperature is like 98.7 right? So probably the minute that cold water is hitting your stomach, it's already starting to warm up to to the same temperature as your body. It doesn't have weight loss benefits, you know that data is not good or are not good. I wonder sometimes about matching your you know, your Ayurvedic sub type like being a pitta or fire type and whether cold beverage like I always like iced coffee for some reason, I just gravitate that way. I don't like hot beverages. And I'm a pitta or a fire subtype. I wonder if there's something there. I mean, you know, we're getting a little ethereal of you know, just always wonder about that. But in terms of the science, like, it doesn't matter, it really does not.
Jacky Homme 21:59
Yeah, okay. Remind me to text my mom later, I mean if anything, it makes her happy.
Doc Mok 22:04
Can I ask you a question? Because we just talked about this at some point in time, and I know that you've been challenged about your protein intake, because we advocate a lot for high protein. So where are you at with your protein journey? Are you going per pound per body weight or what?
Jacky Homme 22:20
So I don't do a gram per pound. So after? I mean, it's no secret I talked about my sickle cell a ton on the show. But my my, what is that kidney doctor's name like
Doc Mok 22:38
Nephrologist
Jacky Homme 22:39
Nephrologist. Yes, sorry. My nephrologist said hey, listen, you know, you've got you know, got some stuff going on through the sickle cell. So you don't want to have any form of like, highly processed stuff. Right. So that includes a protein bar. So I actually, actually I've learned this when I got my meal plan from you many moons ago. I just when I look at my plate. I just like make sure I lean towards a little bit more protein than usual. So for folks who might have like two drumsticks right, I might have like three, and chicken breasts I like chicken I grilled chicken year round so I don't care for how there's so that's how I kind of increase my protein just, and I eat a lot of almonds and cashews mix nuts all that stuff. So I don't really track it so much as I used to I used to I mean you know the stock market is a way my food out and all that stuff. But you know a child, and a very very busy life later it just it's just not in the cards so I just liked I just typically now just add a little bit more like if I go to get a salad I'll double up on the chicken you know Yeah. And that's how I balance it out. I love it. I would say I do drink probably almost a gallon of water a day but that's because you know.
Doc Mok 24:05
It's it's important for sickle cell to stay Yeah, well hydrated. I mean that that is proven by medical science.
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Jacky Homme 26:02
Another question?
Doc Mok 26:04
Yeah.
Jacky Homme 26:05
Is all water the same? Because I know some folks who'd love to drink club soda, or, you know the Perry, Perrier, soda, whatever it's called, is that gives you the same level of hydration? I like if someone said they only drink club soda all day. Is that good? Is that bad? Is that neutral? Like what should they be aware of.
Doc Mok 26:25
So when you're drinking a carbonated beverage, any of them, they're gonna contain carbon dioxide. And so therefore it will fill some portion of your stomach up with that carbon dioxide. So you will feel full more easily and it may sometimes lead to downstream gas and bloating, increase in flatulence or farting, you may be belching a lot. And, and so all of those things can make it difficult to get the quantity of food and or of water that you may require to meet your nutritional needs. But that said, it's a good kind of trick or hack for people that are trying to eat less food. Because again, your stomach kind of fills up a little bit with gas. And I also will say this Jacky P like when I've done my times where I don't drink alcohol. I think it kind of ticks a lot of those like alcohol, boxes of like the bubbly and then you can use other sort of stuff in there to make it taste different than just water. So I think that there's no harm in doing it. It may make you feel bloated, but it also may make you feel full either, which may be a good or bad thing.
Jacky Homme 27:36
Oh, that's good. That's actually funny. You mentioned that because I was just thinking I do that. We're approaching the holiday season. And what's a well known how the seasons people eating a ton of food. And I remember I drink like a full glass of water before I eat. Yeah. And it just like it naturally just like because anyone who knows me I know how to put back some food. So it
Doc Mok 28:02
Nothing wrong with that man.
Jacky Homme 28:03
Yeah, yeah, I eat. But interesting. I know about that with the club soda. Interesting.
Doc Mok 28:11
You know, and also to your point about drinking the water. So you know, yes, we have a thirst mechanism. But we also have a hunger mechanism. And sometimes that hunger mechanism isn't good at saying, telling your body, I need more water, and I need more food. So if you're hungry at home, and it's like in between meals, you may want to just try drinking some water to see if that scratches that itch and then may go away. And then you may not eat those that bag of Fritos or whatever you're about. So
Jacky Homme 28:43
Yeah.
Doc Mok 28:44
And then Jacky P, you know, with protein intake. Like, I'm so glad he talked about one gram per pound of body weight per day, because, you know, one of the things that's linked to bad outcomes in the elderly population is mostly mechanical falls and sarcopenia or muscle loss. And so, you know, making sure that you're getting enough protein in your diet really is one of the best like things for living a long time or living a strong life, you know, like, and it's really hard to get that in the American diet like you go out to dinner and you're getting mostly carbs and mostly fat and really not a lot of protein, I think. And I think it's gotten worse, because protein has become more expensive is because restaurants probably are trying to cut costs by reducing their proportions but it's just worsening the obesity problem here in America.
Jacky Homme 29:37
That's that's fair. Yeah, I agree. I think this has been called shrink inflation, right. Just everything that's out there now just been smaller, smaller portions.
Doc Mok 29:46
Yeah. I and I go with you know, most people reach for a whey protein powder. It has lactose in it right curds and whey like The Little Miss Muffet, nursery rhyme and all comes from dairy products, so if you have lactose intolerance, you get tummy upset after having whey protein, that may be a consideration. I like bone broth based proteins. And I also like some vegan proteins that are out there too. I think those are a better cleaner source of protein just more easy to digest. And then Jacky P, have you ever tried to eat like, like a ton of protein at one time, like 80 grams or something like that?
Jacky Homme 30:26
Ah, I know one time I had in this, I don't know, this month not have been a good really actually time. And this was back when I was I was doing the fitness competition program that are in (__). And I had like, I basically missed the meal because of work. So I had two meals at once because I was so hungry. Yeah, it I mean, it was a lot it was a lot of it was like a, like, two big pieces of chicken breast was like the bigger meal with brussel sprouts. And the dinner was like I forgot how many grams was like ground beef, or no no ground ground ground turkey, and broccoli. And it was a lot. But I was so hungry, and I put it back. I did. I don't think for how I felt after though.
Doc Mok 31:26
Yeah, I think I think I think our body is only really, you know, from a GI perspective, like really good at absorbing about 40 to at most 60 grams of protein in one sitting, you kind of over you know, so when you eat protein, these things called enzymes are made by different parts of your body, one being the pancreas, which is like my area of expertise. And you kind of overwhelm that those little pacmans like, you can't make it a pacman to keep up if you eat too much. And so that protein stays in your GI tract and interacts with your microbiome and can make things pretty upset. Or it also can kind of slip and slide its way into your colon and then you know a lot of people get diarrhea as an effect. So I'd say you know, if you are going to eat a gram per pound of body weight per day, just make sure you budget right.
Jacky Homme 32:14
Just measure it out.
Doc Mok 32:15
You're spending your protein dollars adequately throughout the day, not just all in one meal.
Jacky Homme 32:20
I would say I was incredibly gassy that entire like eight weeks, because it was like that. I think that was like the highest protein intake I had consistently and I my wife was like, This needs to stop at some point. I was really gassy.
Doc Mok 32:35
Yeah, and I think most microbiomes don't like you know, just like that much animal protein in one sitting. They're just going to be very unhappy with you unless you have a carnivore subtype which you and I I know we don't but I have some patients out there that just do. Like, they do great on that diet. And it sounds very radical, but it just works for them for some reason. So yeah, science dude.
Jacky Homme 32:59
Science.
Doc Mok 32:59
About that, like microbiome analysis. So
Jacky Homme 33:02
Microbiome. All right. So I mean, these feel like they're maybe connected, improve bad knees and backcracking. Well, actually, I don't know. But like, I feel like backcracking is like literally a four second video, so I'm dont even know.
Doc Mok 33:23
That it sounds like we're going to do both.
Jacky Homme 33:25
Yeah, we should do both because.
Doc Mok 33:30
And, I mean, we talked about backcracking on the episode where we had my colleague at university hospitals who is a chiropractic, a doctor of chiropractic medicine, and essentially when you crack your back you're releasing air bubbles in the joint space that's really all you're doing. It's not anything harmful.
Jacky Homme 33:48
I so I just pulled this up. And already my back hurts looking at this. It's four seconds. And it just says for those who may be listening it it says the best three ways to release your partner's back. So here we go.
I'm pretty sure that is a wrestling move. I'm a lot sure.
Doc Mok 34:25
Pretty sure that Chris Jericho that was the finisher when I used to watch them back in highschool.
Jacky Homme 34:31
Yeah. that looked painful.
Doc Mok 34:39
Yeah.
Jacky Homme 34:39
Also, I don't think you should be cracking someone else's back unless you're actually a chiropractor just
Doc Mok 34:45
like let you know what it takes the is there. I don't know if these people are together in this video or what but kudos to them for having In so much trust in each other in a relationship, it looks like they have a healthy friendship or relationship.
Jacky Homme 35:06
I'm gonna just they they're definitely a couple for sure. I think.
Doc Mok 35:12
Yes.
Jacky Homme 35:13
This this for sure. But look at this one. The, the lines this is the visual part. So folks, I'm gonna try to explain as best as I can, but she basically is holding her partner's back and basically like drop kicking if they're sitting down but it looks like and pushing on his back with his arms back behind him. That doesn't look comfortable at all.
Doc Mok 35:43
You didn't take out the trash that day. That's what happened.
Jacky Homme 35:46
Yeah. This this this looks like in a movie when their show just like a real quick snapshots of like someone fighting in a wrestling. This is what it actually looks like. And then now she is I don't even know what yoga pose. This looks like it could be a yoga pose. But she's upside down on her shoulders. Yeah. I don't know. I'm gonna say I'm gonna say Sham.
Doc Mok 36:12
Yeah.
Jacky Homme 36:12
Sham, I'm not gonna cut to you. Sham.
Doc Mok 36:15
And also why do you need to do that? You know? Why?
Jacky Homme 36:20
Yeah.
Doc Mok 36:21
Just foam roll, just do active stretching
Jacky Homme 36:24
Foam roll, dynamic stretching, limber up, yoga.
Doc Mok 36:29
That Becoming a Supple Leopard. That's the best way if you have any mobility issues, just read that book, find the section that pertains to you, that will get you the answer. For sure. And if it doesn't, you need to see a doctor.
Jacky Homme 36:42
Don't don't have your girlfriend or a wife or fiance or gym partner.
Doc Mok 36:48
Hit you in the head.
Jacky Homme 36:49
Yeah, no. Okay, so this one is called improve bad knees. And this one is a nice lengthy minute and change. So maybe, I don't know. We'll see. It's the knees over toes guy. I'm gonna put it out in the universe that this is. I'm hoping good information here. I'm being optimistic.
Doc Mok 37:17
Yes, we've done well today. I mean,
Jacky Homme 37:19
Yeah, not too bad. The first two are good. The first two were good. Yeah.
Doc Mok 37:23
The interwebs have gotten wacky recently. Yeah, maybe maybe there's hope for the world.
Jacky Homme 37:28
Maybe, you know, maybe things will be alright.
Clip 1 37:33
Any equipment, you can start improving bad knees right now. Step 1 10 minute walk but backward. And if use a treadmill, make sure it's not turned on then 25 tibialis raises this does not directly strengthen the knee. It strengthens this muscle that goes from below the knee to the inside of the foot that gets weaker when we stop slamming force into the knee. So bolstering, it gives us a better chance to heal and return to activities without being as vulnerable. Finish your 10 minutes your 25 reps, you just put money in the bank for areas that may have been decaying for years, and you improve your chances of regaining pain free positions, and eventually, range of motion. So that zero program helped 1000s of us get back the activities we love. Then through further gathering of data. I've established standards such as 20% of your body weight for 15 strict reps, that's not perfect. It's a guide where no guide existed. So for me, it's really simple. Same me without a route surgeries, painkiller addiction, icing my knees four times just to get through the day and having to give up my sport, same me after not having to do anything for treatment. 10 years without a setback achieved my lifelong dream of dunking. And when I play basketball, it feels like I'm dreaming because it feels so good. So I get overly enthusiastic. But the goal of all of it is really simple. If you're not experiencing life as you hoped for. I hope you get to experience that joy again.
Jacky Homme 39:00
I dont even.
Doc Mok 39:01
What just happened?
Jacky Homme 39:01
I don't know. I don't even know. Is there a beeper on it or something or it looks like.
Doc Mok 39:10
Dad's hat?
Jacky Homme 39:11
A garage? A garage door open on the side of his hat.
Doc Mok 39:17
Yeah, maybe I or is it a camera or like a GoPro or something?
Jacky Homme 39:22
Is it a microphone?
Doc Mok 39:24
Maybe?
Jacky Homme 39:27
Well, one thing I would say this guy's got quads.
Doc Mok 39:31
Yeah. The guys gut quads. And he's got a good tibialis interior as well.
Jacky Homme 39:36
Yeah.
Doc Mok 39:37
Yeah, that muscle he was talking about. I liked the budget. I like the low budget approach to it, too. Yeah, yeah. I mean, this isn't gonna hurt you. But I think he went a little bit off the rails there with that, like I get really passionate portion where it's like a pain killers and surgery. And then on the other side, I'm free for 10 years, and I'm like dunking. Like why are you talking like, what does there, he just needs them. He needs a script guy or marketing guy.
Jacky Homme 40:04
Yeah.
Doc Mok 40:05
He needs to focus it, I think he's got some good content, you just got to rein it in a little bit. Yeah,
Jacky Homme 40:11
He also.
Doc Mok 40:12
Jacky P, go ahead.
Jacky Homme 40:13
I was gonna say I just think he also was, like, out of breath or something like the pace of his, like, halfway through, I didn't know what he was talking about anymore for a little bit.
Doc Mok 40:23
Like he may be in a manic episode. The knee joint is really complicated, despite being like a hinge joint, but it's got like six different ligaments in it that can really go wrong. And often do you know, I think because of the way that people carry themselves, and sit too much and don't work on strengthening the muscles around it like so I agree with that part. So, but I mean, like knee problems are a very common reason for people to see their primary care doctor that maybe like the second most orthopedic, and most common orthopedic injury other than back injuries. And often, like, yeah, you can do other things to just kind of fix that problem. But it's so complex, right? People could have infections, and gouges, it could be a ligament tear, it could just be weakening of the muscles. And I agree that you can do a lot to kind of strengthen the things around it. But but certainly just like do so with some sort, some degree of objectivity.
Jacky Homme 41:30
Yeah, I mean, I'm happy. You can dunk? I think, you know, I would say there's been a trend, I've noticed that people are not ignoring legs anymore. I feel like, you know, that that trope of like, the big buff dude with the tiny little legs? I you know, I think most part, I've seen folks embrace working out, I believe the largest muscle system in your body. Right? Yeah. But your back maybe?
Doc Mok 42:01
Yeah, the quads are. Yeah, there's a lot of muscles there.
Jacky Homme 42:05
Yeah. So that's, that one should be the takeaway, you know, don't ignore your legs and your and all those muscles. Seek out the smaller stabilizer muscles as well, you know, that's yeah, you know, and you might not be able to get those with those just static workouts. So
Doc Mok 42:23
Yep. And I mean, like you, like you did today in your workout, like the squat, squats, work so many parts of your body, not just your quads, right, you're working your anterior and posterior chain. So that stabilization is really important. And then getting that proper hinge especially, you know, like, at the hips, like, it's really, that's a tough thing to do when you have a hip injury Jacky P. I mean, you know that right?
Jacky Homme 42:48
Yeah
Doc Mok 42:48
So, so getting back to be able to work on that hinge and the flexibility in your knees and in your, your hip joints. I mean, that takes time. And I think like, You got to leave your ego at the door when you enter the gym. You know, you got to work on your form before you work on putting those extra plates on.
Jacky Homme 43:08
Yeah, no, that's, that's fair. Yeah. Leave the ego at the door. Yeah, that's that should be like on every, like, gym, like banner, like leave the ego at the door, theres an ego check right next to the coat check. Pick it up when you're going back out.
Doc Mok 43:24
I don't miss the holiday rush like gym situation. I'm so like that that's one of the best things about working out at home is like the co.. not only the cost, but like, I don't have to deal with 8000 people in the gym by January 2nd, you know?
Jacky Homme 43:40
Yeah. Yeah, that is coming. It is. It is. It is nice. Unfortunately, I don't have a full home gym, which I'm working on it. It's my 2024 goal. But the holiday drop off is here and it is getting lighter and lighter and lighter. So I will enjoy these next few weeks. Because it's like, oh, there's no one here. Nice like I could, you know, so.
Doc Mok 44:04
I'm glad you're back in and lifting heavy things. That's awesome. Love that. Like some people here at maximal being.
Jacky Homme 44:11
It feels great. It feels great just to be able to use your body. You know, I took it for granted. I did. I will say I did. But so folks out there if you've got moving hips and you got a good body, use it, move it walk, go outside, walk around, because you know, you never know. All right, so I'm back baby.
Doc Mok 44:31
That's right.
With the holidays coming up, we're really excited. We launched a couple of new courses online, they're available relatively cheap. If you sign up for an email letter, you actually get a free coupon there at the end of the five gut health tips and I'll give you a quick little videos with sound medical advice. There's no sham there Jacky P. And so I recommend any of you that are interested in kind of becoming your own gut health expert learning from our guests on our podcast, myself, some other experts, and then a lot of the content that I have taken time to record, and generate for you. And then Jacky P I've had a lot of people that have started to meet with me online and the functional medicine gut health coaching side of things. We have, we're fully launched in our coaching side, and I have great offers there too. So but but I'd say if you're if you want to dip your toe into maximal being go ahead and just subscribe to our email list. I promise not to spam you, I will send you really interesting stuff going on in the gut health universe.
Jacky Homme 45:33
Awesome. Well, Doc MokI don't think we have anything scheduled until after, for a while here, so I'm gonna miss you.
Doc Mok 45:42
I'm gonna miss you, too.
Jacky Homme 45:44
Yeah.
Doc Mok 45:45
I hope all of you have a happy holidays and happy Thanksgiving and eat some good protein and hang out with my family and don't over hydrate you know.
Jacky Homme 45:55
Drink water, you know, and just look at your plate. You know, spend your sugar dollars wisely. You know, you got to give yourself a little sugar budget. Yeah, spend it wisely. Or if you can eat a little more. That will, you know, good workout. You know, earn it.
Doc Mok 46:10
Earn it.
Jacky Homme 46:10
Earn that pecan pie. I made a pecan pie the other day, and I did not realize how much sugar goes into it. It Yeah. So don't find out how.
Doc Mok 46:21
Loads of thanksgiving day workout.
Jacky Homme 46:23
Yeah so.
Doc Mok 46:25
You really enjoy your meal. 100 fold, like guarantee.
Jacky Homme 46:28
Yeah for sure. Yeah,
Doc Mok 46:29
Stamp of approval. For those of you haven't that haven't done so already. Go ahead and hit the subscribe button. Leave us a comment. It does help us to get the word out. Jacky P, I'm looking forward to talking to some great guests in 2024. We have a great lineup so far and more and more to come and probably more of Doc Mok and Jacky P in 2024. I think we've gotten a lot of great input from all of you wanting more of just the two of us. So thank you for reaching out to us with that feedback. As always, I'm Doc Mok and I'm here at Jacky P and we are here to maximize your health.
The content included is not intended to be used as medical advice and viewers should consult their physician or health care provider should they have additional questions. The viewers should not rely on information contained in these presentation for immediate or urgent medical needs. Additionally, if you think you have a medical emergency, call your physician or go to the emergency department or call 911 immediately. Never disregard professional medical advice or rely on seeking medical care or delay medical care due to information contained in this presentation.
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