Sports Nutrition with Dr. Philip Goglia: Rational Wellness Podcast 386
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Dr. Philip Goglia discusses Sports Nutrition with moderator Dr. Ben Weitz at the Functional Medicine Discussion Group meeting on October 24, 2024.
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Podcast Highlights
Dr. Philip Goglia has a PhD in Nutritional Science and he is also the best-selling author of Turn Up the Heat–Unlock the Fat Burning Power of Your Metabolism. Dr. Goglia sees clients at his office in Santa Monica and he can be contacted at 310-392-4080 and through his website http://www.pfcnutrition.com/
Dr. Ben Weitz is available for Functional Nutrition consultations specializing in Functional Gastrointestinal Disorders like IBS/SIBO and Reflux and also Cardiometabolic Risk Factors like elevated lipids, high blood sugar, and high blood pressure. Dr. Weitz has also successfully helped many patients with managing their weight and improving their athletic performance, as well as sports chiropractic work by calling his Santa Monica office 310-395-3111.
Podcast Transcript
Dr. Weitz: Hey, this is Dr. Ben Weitz, host of the Rational Wellness Podcast. I talk to the leading health and nutrition experts and researchers in the field to bring you the latest in cutting edge health information. Subscribe to the Rational Wellness Podcast for weekly updates. And to learn more, check out my website, drweitz.com. Thanks for joining me. And let’s jump into the podcast.
So thank you for joining the Functional Medicine Discussion Group. And since the pandemic, we’ve had, …it’s been more of a struggle to get people to show up in person. And I recently realized that a lot of the mailing lists I put together, uh, is a little bit dated. And there are a lot of people on the mailing list that moved away and stopped practicing, etc. So, I would like everybody’s help to tell some of your colleagues and feel free to send me an email and we can get their email on the email list so we can get a fresher email list, so we can keep these meetings going because we need a certain amount of numbers to make everything work for volunteers and everything else. So we’re not going to have another meeting this year. We’re going to start up again in January.
Dr. Goglia: We are the last meeting?
Dr. Weitz: We are the last meeting.
Dr. Goglia: Let me know. No shit. No pressure.
Dr. Weitz: January 23rd, we have Dr. Mark Pimentel, and he’ll be talking about SIBO as a cause of IBS. He’s the guy who really came up with the whole concept. Very important meeting. You gotta be there and as of right now, we’re probably going to have meetings every other month to potentially increase the attendance. But all these meetings are being recorded and you can watch them on my rational wellness podcast. So if you don’t listen to it or check it out. We also have a YouTube page, you can see the videos. We also have a closed Facebook page, Functional Medicine Discussion Group in Santa Monica. You can join that, we can continue the discussions. It’s devoted to functional medicine discussions. And we have three sponsors for this evening, and so we have Integrative Therapeutics, we have Quicksilver Scientific, and we have Vibrant America Labs.
Let me say something about Integrative Therapeutics. They’re one of the few lines of professional supplements that we carry in our office. And they have a number of great [00:03:00] products. One of my favorites is their Theracurmin, which is their highly absorbable form of curcumin. And now they have a new product in a more absorbable form called Curalieve. And so that’s a great product for inflammation, for healing, for, everything and anti cancer, et cetera. I don’t,.. let’s have Quicksilver Scientific come up and tell us about Quicksilver Scientific products. So.
Emily: Hi everyone. My name is Emily. I’m with Quicksilver Scientific. Has everyone heard of Quicksilver before? Today? Today. Okay, very good. so we [00:04:00] were founded in 2006. by our CEO and founder, Dr. Chris Shade. He has a PhD in aqueous chemistry as well as environmental chemistry. So we do specialize in detoxification as well as liposomal delivery. So you’ll find a lot of our products are a liquid base. You hold them in your mouth for 30 to 90 seconds, and peak uptake actually happens in 11 to 20 minutes, so it’s very fast acting. You know, if you have a patient who has, let’s say, sleep issues or anxiety, they don’t want to wait an hour to two hours for the supplements to kick in. They want instant relief. So, it’s great with that and we do have a spectacular product specifically for anxiety called Gaba L- theanine. It does peak in 11 to 20 minutes. Um, so very fascinating for your patients. Thank you.
Dr. Goglia: Thank you. Anybody else want their blood run? Come here. I’m, uh, it’s quantum physics, [00:05:00] really. It’s like, no, it’s, I’m taking people’s blood. But if I take your blood, it means I have to talk about it. Alright, so you’re next. So, Bob, sit back.
Dr. Weitz: So, we’ve got a rep from Vibrant America Lab to come up and tell us about Vibrant American testing, which we use in our office. They have the most incredible testing. Everything you can think of, we want for a functional medicine practice.
Matteo: Hello guys, I’m Teo with Vibrant Labs. Well, I’m new with Vibrant, so I don’t know when we were founded, but I know it was over 10 years ago. But our CEO has a tech background. So, he comes from Intel. Our tests are super advanced. Some of our most popular tests are like the total tox burden test. It’ll measure your mycotoxins, environmental toxins, and heavy metals in your blood, which would be, you know, super valuable to know, especially in the functional space. And for longer than we saw on and so forth if you guys are interested in receiving a test, Dr. Weitz here can order that [00:06:00] test or any practitioner, um, that you work with, you just have to contact me. I have some catalogs in the back and I hope to talk to you after. Thank you so much.
Dr. Weitz: And so now we’ll get back to our discussion about sports nutrition with Dr. Philip Goglia. Philip, why don’t you tell everybody about yourself? Phillip’s been doing nutrition for many years, works with a whole bunch of professional athletes, NBA players, actors getting ready for Marvel movies, he’s worked with professional boxers, and he is a…
Dr. Goglia: Whatever, I don’t have a blog. I’ve been working at Starbucks recently, it’s pretty cool.
Dr. Weitz: Phillip does a lot of interesting things, including working with the Boxing organization on their anti doping policy. And Phil’s in [00:07:00] practice in Santa Monica. So, Phillip?
Dr. Goglia: I’m here. Yeah. So, uh, real quick, my background, I know it’s time to say, can everybody hear me? All six of you. I’m Duke university based. All these protocols kind of came out from Duke university through The Rice Diet. I don’t know if any of you guys ever heard of the Rice Diet years ago. It was Duke’s first attempt at a heart healthy food plan. Back in the 80s, for those of you that can remember back that far. We thought fat was a bad guy. That you should not eat fat. It was bad for your heart. So everybody was very plant based. Duke came up with a food program called the Rice Diet. It’s a bunch of rice, a bunch of vegetables, some ferry dusting and some chicken. So we walked our fat people into Duke Track hoping they’d drop weight. It was an interesting process because we had a bunch of folks dropping weight on a high carbohydrate food protocol. We had another patient population falling asleep and [00:08:00] gaining weight, and we couldn’t figure out why. So we gave them meds, we gave them amphetamines, thyroid medication, we gave them all kinds of stuff. And it still wasn’t working until we started assessing lipid profiles, HbA1c, hematocrit, and hemoglobin. This is years later. As we look at these markers, we realize that the folks that are falling asleep, we’re practically making them diabetic. Like, they couldn’t use a sugar to save their life. Their HbA1c was elevated, their trigs were elevated, glucose was elevated, but they had really high HDLs, very low LDLs. Genetically, naturally, they had an amazing capacity to utilize fat and protein efficiently, but we weren’t feeding them any. We’re pulling off the rice, and the veggies, we’re giving them fatty fish. Veggies is a splash of some carbohydrate. Poof! They woke up, they started losing weight like crazy. A great example would be, let’s say you set the need, I want to go plant based, I know cows give you cancer, I’m not eating any more goddamn cows, forget it. I’m going plants, [00:09:00] and I say to you, plants are great, but you do know they’re all sugar. Yeah, I know they’re sugar, but they’re in the ground. They’re healthy. It’s a healthy sugar for you. And I say, yeah, but doesn’t your dad have type 2 diabetes and don’t you have an HbA1c of 6.1 with elevated trigs and glucose? Yeah. Well, maybe sugars aren’t such a good idea for you. So, in that perspective, a high carbohydrate food plan, plant based, wouldn’t suit that individual. Flip it around, and you say, I’m getting rid of plants. I’m going high fat, high protein, I’m eating nothing but cow, no more carbs for me. Put your dad out of a heart attack. And you’ve got an LDL marker through the roof and low HDLs that won’t go over 20. You don’t have the capacity to manage proteins and fats through your system. You would more than likely end up creating plaque from all the fat you’re consuming and the protein that you’re consuming. Bad idea.
So, at Duke, we discovered three metabolic types. Either you are fat and protein efficient, carbohydrate efficient, or you have a dual [00:10:00] metabolism. Everybody’s one of those three. There are only three nutrients. There are only three different ways of eating. So, based on your lipid profile, hematocrit, hemoglobin, and HbA1c, you fall into one of those three categories. It’s kind of interesting because most folks come into my office and I see 18 to 24 folks a day. They come in, they sit down in a chair, and they say, I’ve tried five different food programs and nothing suits me. Like, I don’t know what works. And then I always say, you’re not supposed to know what works. Like literally, you’re I’m the best in the world at this stuff. I suck at everything else, but I know this.
And then you know everything else, but you shouldn’t know nutrition. Nobody really does. So you try to get the best of information through it, be it Instagram and TikTok, the web, whatever, your friends, the gym. And you’re always missing something. And what folks really miss so many times is that they, they have it a bit backwards. So many of the times where they think they’re going to hit the gym. They’ve got to hire Tommy the trainer to take him through their workouts three or four days a week. I got to slam their cardio and that, that will change their physique and their aesthetics and their performance because Tommy the trainer says, Hey man, I’m going to make you super strong. We’re going to change your physique here. Tommy’s not really telling the truth. Tommy’s job is to make you weak. Tommy breaks your muscle tissue down. It’s a catabolic event in that gym. And so I always ask my clients, I always say, so, uh, when you leave the gym, you’re stronger and they look at you literally like a possum in headlights. Or what did you just say? So the gym, does it make you stronger? Make you, oh, it always makes you stronger. Oh, it does. So you leave the gym stronger and again, they’re like, what? No training makes you weak. You leave the gym weaker. What did it do to your muscle? It broke the muscle down. It’s a catabolic event. All training [00:12:00] is a catabolic event that is inflammatory and makes you weak. That’s really not where physique changes.
Physique changes in an anabolic event. And that’s not the gym. That’s your kitchen and sleep hygiene. Is your sleep metabolic? Do you know how to sleep? What’s your sleep hygiene look like? Do you even consume enough food to promote the right caloric pattern in the right nutrient pattern that suits you to promote tissue repair? I mean, these are questions that civilians shouldn’t answer. And I work with nine tenths of the NBA, and they’re so damn young, they can’t answer that question either.
And in professional sport, I’m the nutrition chairperson for the World Boxing Committee, and, uh, and in professional sport, the goal is to mitigate injury so that you still have money coming into your bank account. Because the minute you’re injured, you can wake up behind your career path. So, how do you mitigate injury?[00:13:00]
Even the trainers that work at these big facilities will say, We’re going to make you strong today. Let’s train, let’s train. And they have very inconsistent nutritional landscapes thereafter. Where there’s literally like peanut butter and jelly sandwiches in the locker rooms. It’s crazy. And I’ve seen it.
It’s nuts. So it’s always foods first and you hear that little saying 80 percent kitchen 20 percent gym It’s kind of like that. Everybody wants to go to the gym because they’re so fearful of the food They don’t know what to choose. They really don’t. Like what do I eat now? I don’t know. Should I train fasted?
I don’t know. Should I eat something before I train? Should I do cardio first? Should I do weight training first? There’s so much misinformation out there that you gotta hand it to the regular civilian, even the athlete, for trying. God bless them. God bless everybody trying. God bless everybody that’s giving as much information as they know about.
But together we can dial it down a bit more and really hone in on what is specific. [00:14:00] Here’s yours, Jeff, speaking of specific. For you here’s your card. So, when folks come to my office We do a one hour intake and we pull a lipid profile and see hematocrit and hemoglobin. And we start talking about foods.
And the first thing we talk about is kind of the landscape of nutrition. And immediately people will say, well, you know, I really want to mitigate my inflammation. You know, what are my inflammatory foods? I want to take an ALCAT test. And the ALCATs aren’t for their sensitivities. They’re not for allergies, like a true allergic anaphylactic reaction.
In fact, I ate so much damn salmon that if I took an ALCAT test, I’d pop positive for salmon. Because there’s just so much of it. So again, in speaking to nutrition, you try to simplify things and you say, look, you know, there’s this old saying, feast or famine, right? Famine people die, feasting you live.
That’s important. So eating is important, but people are so fearful of [00:15:00] food. They would rather skip a meal than think about eating a pattern. And they’re so confused about what to eat next. So someone comes into my office, we run full lipids and we go through a Tell me what you ate in your particular day.
We total some calories and it’s so interesting that folks still view nutrition or metabolism as something that is fast or slow and I learned years ago that the definition of a calorie is a heat energy unit. I think everybody in this room knows that. So how can metabolism be fast or slow? It’s actually hot or cold.
Metabolism is a function of heat. It is hot or cold. So eating is not eating. Eating is heating. Not eating is cruel. It is very easy to lose weight on a low calorie food program. You can stop eating, and we can all lose weight. But is that really what you want to lose? Don’t you really want to weigh as much as you can, and take up less room in the room?
And worry about your [00:16:00] waist, not your weight? Five pounds of fat, five pounds of muscle. Muscle’s heavy. It doesn’t take up much room. Fat is light and fluffy. It literally takes up an assload of room. I’m here all night. So, weigh as much as you can. Take up less room in the room. But especially in both communities, female and male.
But especially in female communities, we’re so scale obsessed. And then we relate that to hormones, but we don’t. Think about hormones and menstrual cycles, when the scale is a complete asshole, two weeks a month. You only have 2. 3 weeks a month as a female to drop any decent weight on the scale. The other two, which you play with hormones, you got a three to seven pound gain.
So who cares what you weigh, as long as your genes out of the dryer are looser on you. Take up less room in the room, weigh as much as you can. Worry about your waist, not your weight. So that’s a big [00:17:00] conversation in the office to begin with. And for people to wrap their brain around that, it’s a, it’s a tough one in the beginning because they’re so scale obsessed.
Many times when people come in, the scale will stay the same and their body fat would be down 1. 3 or 2%. And they’ll say, I know I’m lighter on the scale. Let’s get on the scale because my pants are looser and the weight is the same. And then it’s easy to do the math based on your body fat percentage.
Here’s the math. Your fat percentage is this, so you’re carrying 35 pounds of fat. Last time you were carrying 40 pounds of fat, you’re down 5 pounds of fat, but you gained 5 pounds of muscular density. And then you hear, it’s so hard to gain muscle. If you are underfed when you walk into the office, and you are more catabolic than anabolic, it’s very easy to add muscular density.
density, the healthier a muscle is, the more it weighs per square inch, the more nutrients and water it needs. So it’s easy to do that. It’s not that hard. As a [00:18:00] bodybuilder, you’re in a training journey, put 10 pounds of muscle on your ear and you’re like a rock star. But we were way beyond our genetic potential already.
I was a wrestler for dude. I competed in bodybuilding for years as the Southern USA, Atlantic USA, I won all kinds of bodybuilding stuff. And I was eating 9,800 calories a day. Yeah, 48 eggs a day, 5 pounds of flesh, I’m eating a lot of food, but I was a 310 pound bodybuilder at one time. My competition weight was about 250 back then. So eating is feeding, like we were talking about. Oh wait. I’ve got Leonardo’s blood. Ooh, Leonardo, we’re gonna have a chat, my brother. Wait a second, I have to put a pause on this, mate. Because I can’t multitask. Because I’m like, I’m a guy. Guys don’t multitask.
Dr. Goglia: Alright, so, [00:19:00] these calorie things are heat energy units. Here’s one for you. When you put butter on a stove, what’s it do? It melts. When you put butter in the fridge, what happens? Hard as a rock. Our body fat is a lipid. It only converts to calorically hot environment. Like I said, you can lose some weight on a low calorie food program, but is that really what you want to do? And then you’ve got to ask yourself, what weight are you losing? Do you feel stronger or weaker in the gym? And if you are under eating and you are training with Tommy the Trainer at 5 days a week, shit, before you know it, you’re going to bend over to grab a dumbbell or pat your dog and your back will go out. Or you’ll pull something and you’ll say, screw this, I’m just going to order pizza. It’s not working for me, which is why we always go back to food is not adversarial, food is an advocate. It’s an advocate to create a change in physique and aesthetics and performance. So ultimately, if food is an advocate, isn’t it just consequential? What’s [00:20:00] consequential mean? Three bites of a cookie will not turn into salmon. It’s a goddamn cookie. Eat a salmon, look like a salmon. Eat a cookie, look like a cookie. Just saying. It’s very simple, and it’s kind of sarcastic and comical because it should be. Because people are so concerned about aesthetic and physique and performance, and they’re self shaming already, which is a whole other conversation about GLP 1s and some of the benefits it has there for, you know, getting rid of that cluster of talk in your brain about how horrible you are because you can’t lose weight.
But if you can view food as an advocate, as a consequence, Then you can justify eating. Eating is a pain in the ass. It’s hard to get your breakfast in, and then a snack, and then lunch, and then maybe two snacks in the afternoon, and then dinner. Most folks are interesting in that they are so busy in their day, they have a tendency to under eat in their day. And then blood sugar levels drop. And then wild horses can’t drag them away from [00:21:00] pasta at night. And they say, but I’m not eating much. And I say, granted, yeah, you’re not eating much, but damn, look at the starch you’re eating at night. Yeah, but I’m eating some chicken. Well, chicken’s great, but isn’t the best time to repair muscle tissue is when your body is at rest?
And isn’t your biggest rest time sleep when you really are the most metabolic? And if protein, meat with eyes, chicken, fish, steak, turkey, eggs, so if you’re gonna run, swim, take a dump in the woods, or bite you it’s a true protein. So, the protein thing, if it repairs muscle tissue, and the best time to repair it is when your body’s at rest, shouldn’t dinner be your biggest protein meal with a bunch of veggies for digestion?
But wait, you just had a bunch of pasta, or potato, or rice, or yam, because your blood sugar was so low, wild horses couldn’t drag you away from that big ass potato, and you ate it up. It’s a carbohydrate. It’s a sugar. Who’s running the marathon after dinner? What are you going to do with that thing? It’ll promote restless sleep.
We’ll store it. Ends up in your liver as triglyceride [00:22:00] fat. Or just elevated glucose. Or it can promote Simoji Syndrome, like Don effect. So, placing your foods in a particular order do certain things for us. The folks that are counting their grams of carbohydrate, proteins, and fats. So many times I hear, Yeah, you know, I didn’t have my 84 grams of carbohydrate at lunch, so I’m going to have it at dinner.
Well, it’s going to do two different things. You’re not going to use those 84 grams of carbohydrate as an energy source at dinner. You’re going to go to bed. So, nutrients are specifically placed within your day based on your lipid profile or metabolic type. When you start a food program, calorically speaking, because calories are heat energy units, you don’t get hot right away.
It generally takes, metabolically, about 48 hours to establish a new heat pattern calorically. So two days to heat up, let’s [00:23:00] say. At the end of those two days, you start counting off your timeline of the days of the week, but let’s say in day four, you skip a snack in the afternoon, You eat a cookie, you’re hungry, you have starch at dinner.
If you adversely affect your caloric pattern, you have adversely affected heat. Metabolism will cool. You will lose that day that you’re in for the true efficiency or utilization of fat. It’ll now take you 48 hours to reclaim your pattern again. You just lost 3 days. If you do that twice a week, goodbye.
How many people have you spoke to and talked to? Man up. I started my food program and then I ate something. I haven’t dropped any weight at all this week because they’ve created a caloric inconsistency. So calories need to remain stable across a seven day week. Generally speaking, we say you get one date, night meal of the week, eat whatever you want, get it out of your system.
The other six plus days, keep it tight. So this math assumes a date night meal, let’s call it. [00:24:00] Any more than that, and you’re about to break even. Additionally, as you take a look at calories in these heat energy units, they need to be meticulously placed within your day. And then we try to stay away from, generally speaking, like inflammatory foods.
So, no dairy. Dairy is like eating phlegm. No athlete consumes dairy. It adversely affects coronary well being, oxygen utilization, the whole bit. Someone’s triple nonfat cappuccino, fine. You know, I generally get that. But, for the most part, dairy is out. Beans, unless you soak them, are generally considered high mold.
So, beans can be inflammatory. They’re out. If you soak them and sprout them and sprout them a whole lot of them, great. One stupid vegetable, eggplant, seems to be very inflammatory for most folks. And even me, when I have it, my tongue gets all prickly and kind of swells up a little bit. So eggplant is generally a no.
Coconut oil is popular because it has some benefits, but it is a triglyceride. So if you have a diabetic marker and you trap sugars, you’re trapping a triglyceride. [00:25:00] So. Consuming a triglyceride for somebody with a diabetic marker is a bad idea, though it might be beneficial for your brain, but there are a lot of other things that are beneficial for your brain, too, that aren’t necessarily a triglyceride. So generally speaking coconut oil is, for most folks, a no. 70 percent of our population have a diabetic marker. That’s why Atkins esque food programming from the very beginning has been always so successful. Higher fat, higher protein. About 20 percent of our population is more carbohydrate efficient.
About 10 percent of our population is dual, where they utilize all three nutrients. And where did they come from? Think about geography, Alaska. Anybody there plant based? Probably not. It’s a little cold. So everybody’s eating fatty foods, eating animals. And then you move to Africa, and the animals are fast, and they’re mean, and they’re going to bite you and eat you, so it’s very plant based over there, and then the United States really became the melting pot, as did Spain and Italy, [00:26:00] where everybody’s eating a little bit of everything, and everybody ended up here. So really, these metabolic types have a geography behind them. Once you understand that, understand your metabolic structure that we will now talk about, it’s great to create patterns, even as it relates to gastric health. You know, so many folks are eating inflammatory foods or inconsistently eating, they’re adversely affecting gut health.
So they feel bloated, distended, and then they think, well, I’m going to start eating a whole bunch of raw vegetables and salads. That’ll help me because salads are healthy, but for the most part, generally speaking, the raw vegetables are more gastrically interrupted than cooked vegetables, because of the fiber count.
So, that’s a bit about Nutrition 101 and metabolic typing. So, consistent patterning, eating is heating, eating over not eating, and then the final thing, hydration. The definition of water is fish must swim in it. Not sparkling, bubbly flavored, plain ass water. Those other things are beverages, and you can [00:27:00] have them as a beverage, but you can’t classify them as water.
Especially the sparkling water and the deep mineral density in them, because it’ll actually hold water on you, because the minerals are so dense in it. The purpose of water, other than moving nutrients and toxins through your system, is to regulate your temperature, perspiration, and sweat. Like, we know it is cold in here, like a, Operating room.
Jeez. We are still creating perspiration and sweat to regulate the temperature to manage our environments. If your water is low and you cannot regulate temperature correctly, your body will perceive that as trauma. Once it senses trauma, it will figure out a way to adapt. So it has been proven that if your water intake is low and you can’t perspire correctly through proper water intake.
Your body will become insulatory. You start to actually hoard fat under your skin to act as insulation to control your temperature. So if your water’s low, you hoard fat. If your foods are perfect, your water’s low, you still hoard fat. Water really runs the show. And then you take that into account with skin tones and muscle tones.
Muscles are over 70 percent [00:28:00] water. If you don’t drink enough water, you can’t hydrate correctly. And you adversely affect range of motion and risk of injury. I have so many women that come into my office after drinking their water. They’re saying, you gotta believe this, man. My sister, my best friend said, my skin looks bad.
I don’t get it. And it’s really comes from hydration. So food is your friend. You gotta eat, especially if you’re training, because training makes you weak, kitchen makes you strong. You gotta drink your water. Water is a pain in the ass, but the rule is if you’re an inactive human, the general rule is. Half of your body weight in ounces of water consumed a day.
And if you’re active, it’s literally up to, if you’ve got a high sweat rate up to your body weight in ounces. And then folks are always concerned about electrolytes, especially lately with all the electrolytes that are on the market and people drinking them. With the endurance athletes I work with, We’ve found, we’ve discovered that sweat rate is established first with water only.
Because if you try to put electrolytes into a cell [00:29:00] that doesn’t require them, you actually block sweat rate, the ability to perspire correctly. So athletes, water first, establish a sweat rate, and then you can replenish. One of the best products I’ve seen out there is a guy named ByAlan Lim. Alan did all the scratch labs.
It’s an amazing electrolyte replacement drink. That’s what most of my pro triathletes and cyclists, my NBA guys use. I might say Gator in the bottom, but there’s Scratch Labs in the bottom. So, water first, and then you can replenish, like in your tree.
Dr. Weitz: When it comes to electrolytes, which do you think are the most important?
So, we got sodium, we got potassium, calcium, magnesium. I think they’re all important. Like, but
Dr. Goglia: at what levels, at what ratios? That’s a damn good question. I don’t know, because I just tell people to lightly salt their foods, because so many folks say, well, I don’t salt my foods. Well, do you cramp? Yeah, I’ve got a cramp. Well, why don’t you salt your foods? I mean, salt is like a perfect electrolyte. It’s got great balances, sodium [00:30:00] and calcium, magnesium, all the electrolytes in it. It’s great. If you are a cramper, what is interesting is that many times the cramp doesn’t even come from lack of hydration, it comes from your central nervous system, your horn mechanism.
And what makes the cramp go away is a flavor, weirdly enough, and there are two flavors that do it. One is yellow mustard and one is pickle juice. So like cyclists that cramp easy, they’re hydrating all the time. They’re loaded with electrolytes and they’ll get a cramp from an overuse, like interruption of your central nervous system. So they’ll hit a little packet of yellow deli mustard and the cramp goes away like that. So folks with cramps at night, You know, those sweeping leg cramps. I always tell them, keep a couple packets of yellow deli mustard next to the bed on your bedside table. Hit that mustard, your cramp will go away in a second.
You know, like, they always come to the office going, Damn, I didn’t think it would work, holy shit, that was crazy. It worked great. That’s fantastic. But I think, keeping it simple and keeping it sustainable is super important. And [00:31:00] you and I were just talking about intermittent fasting earlier. You know, Intermittent fasting sends another message that, Food is an adversary because you shouldn’t eat food.
So let me ask you guys, you guys are smart. Everybody in here trains. I introduce you to a pro cyclist. He says, guys, I’m headed out on a four hour ride at 630 in the morning. Shit, I’m intermittent fasting. Probably shouldn’t eat, right? But could I be a bad idea for this guy? He’s got a four hour ride. I introduce you to a guy named Kevin Love, plays for the NBA.
He finishes an ESPN game. It’s 1030 at night. Cause man, I played all game. Freakin hungry, ugh. Shit, it’s 1030. I’m intermittent fasting. I probably shouldn’t eat, right? Like, good idea, bad idea. Intermittent fasting, what, two and a half years ago, they called that skipping breakfast, and now there’s a term for it.
Kind of like, I love the use of a weighted vest for walking. It’s adjustable weight. You know, you start off light, because it’s like cardio and resistance at the same time. It’s very efficient. [00:32:00] But now they got a term for it, they call it rucking. Yeah. I thought rucking was a 50 caliber gun. Somebody’s saving my life in Afghanistan or Iraq. And now they got it. Now they have a term. I don’t know. It’s called weighted vest blocking. Intermittent Fasting. It’s called
Dr. Weitz: skipping breakfast. 30, 40 years ago, we got into this and the concept was everybody’s fat because we skip breakfast, right?
Dr. Goglia: Yeah, yeah, don’t skip breakfast, eat your food, you know. Eat with it. Took a lot of time. You know, and I do also kind of like the protein windows. Oh bro, you just finished training, you gotta get the protein in or else you’re gonna lose your muscle. So what you’re telling me is, if I don’t eat some protein, within 20 minutes after I train, I’m I will lose the muscle I just worked on.
I’m going to have a hard time believing that. That’s a tough one. There are particular patterns for protein consumption, especially at night before bed. You’ve got 8 hours approximately, 6 hours to digest that food at night. Protein patterns at night, for some of my bigger athletes, it’s a pound of flesh post cooking, and a bunch of vessels for digestion.[00:33:00]
But then you hear, oh, you can only absorb 32 grams of protein at a time, especially from the pro athletic team’s nutritionists. Which is very interesting, because you hear you’ve got a 7 foot guy that weighs 250 plus that’s playing for the NBA, and you’re telling me, So if you weigh 120 pounds and you’re a female, and these two, 50, 7 feet tall, that both of you can only absorb 32 grams of protein at once, in a three hour pattern, are you sure about that?
Is that what you want to hang your hat on? Because I don’t think so. I think it’s based on muscular density and how much muscle tissue you carry and your level of activity. I’ll tell you the guys I work with, so many of them are consuming a pound of flesh post cooking at night before bed and a bunch of vegetables for digestion.
And interestingly enough, though a little counter intuitively, A simple sugar, about 40 minutes before bed, simple, like a fruit, like literally 100 calories of sugar, like half a cup of sorbet, weird, right? A tablespoon [00:34:00] of honey, but I don’t want to ask you athletes to use black strapped molasses because of nitric oxide, it’s high iron.
The simple sugar spikes glucose rapidly and then it drops it, releases insulin, pulls your glucose out, and you sleep deeper, faster in that semi low blood sugar state. So then If you can sleep deeper faster, you can REM deeper longer, you can release more growth hormone when you sleep. So sleep actually becomes more metabolic with that simple sugar spike at night.
It’s interesting. But everybody that comes to my office says, Goli, I didn’t believe you that sugar at night, before bed, that’s bullshit. And they come in going, Dude, I’ve had the best sleeps. This is weird. No starch at dinner and that little stupid simple sugar. That’s great, I dig it. Works for me. And then as a party trick, you can pour tequila over your sorbet if you’re out.
Which is amazing. Makes for fun. Dinner party. Sorry. Speaking of alcohol, alcohol falls in, this is crazy, alcohol falls into two categories. It’s either fermented or distilled. The [00:35:00] fermented alcohols are higher yeast, higher mole content. So, Like red wine, and you hear those people say, Oh, my skin turns red and stuff.
So the wines, the fermented alcohols can be more inflammatory. The better choice is distill, vodka, tequila, potato, rye, grain. So vodka, tequila over beer or wine. If you, I always tell people, if you do choose beer or wine to help manage the yeast and wool count, three glasses of water for every glass of wine or beer you drink to manage the yeast and wool.
But, better choice is vodka, tequila. And you need less of it to get that difference. So rather than three glasses of wine, you’ve got a couple shots of tequila in here, and you’re good. And the wine drinkers, it’s always red. You know, you can’t tell a wine drinker to drink dry white, less yeast, less mold.
They’re always in there getting salted, because they want the deep reds. So you’ve got to keep your mouth shut. So that’s a bit of nutrition 101. And then, there’s lipid profiles. So you guys have your sheets. There are these three buckets. I have some blood work. Let’s talk about this. So you can kind of [00:36:00] see where we’re at.
Let’s do Katie. Katie, raise your hand so everybody in here knows who you are. The first number we always talk about to assess metabolic structure is total cholesterol. It is an empty and meaningless number. It’s literally like cocktail conversation. It means nothing. But everybody wants to know the number.
The medical community will say, keep it under 200. The performance community says, no, no, no, it should be 100 plus your age. But no one can tell you why. So, Katie, your total cholesterol is 168. You must be 68 years old. 168 is a great number. It means nothing. The first number of importance, and we can do deep dives like we were talking about near LDLPs and small particle LDLs, but this just gives you a regulation of where you’re at and what bucket you fall into.
So the first number you look at are HDLs. High Density Limits. These are the good guy fats. Their job is to hunt down fat in you. Transport your fat into your muscles so your muscles can use fat as energy. So the more HDLs you have, the more fat and protein efficient you are. Why protein? Because fat’s only found in protein.
Fat’s [00:37:00] not found in a goddamn apple. It’s found in meat with eyes, and nuts and seeds. So again, run, swim, take a dump in the woods, or Bayou, protein, nuts and seeds, mostly fat, little protein, everything else is sugar. Potato sugar, rice sugar, fruit sugar, vegetable sugar, it’s all sugar if it doesn’t have a heartbeat or a nut or a seed.
There might be some amino acids in it. but poorly utilized. So, HDL is good guy fats. Athletes want to be over 70. The scale begins at 35. 35 is considered zero. Here it’s 66. Fucking epic, but nice. That’s sick. It’s a great number. So now you take your 66 and you divide it into your total cholesterol and you get a ratio.
This ratio indicates current metabolic efficiency. Healthy female civilians are generally hanging around 4. 5. Guys, 3. 5. Athletes, 2. 1, 2. 8. 2. 5. Nice freaking job. But the lower the number, the more consequential your metabolism becomes. [00:38:00] So very efficient. So if I said here are 10 rules and you follow the 10 rules, you’ll change.
Assuming there’s no hormonal issues, right? Or other metabolic issues, you’ll change like that. But the lower the number, You don’t follow one eighth of one of the rules, it’s gonna bite you in the ass. So three bites of a cookie is like ten cookies. You’re at 2. 5. NBA guys, they’ll call, Oh, I had a brownie last night with my daughter.
I feel like I had some shit this morning. Yeah, you got a 1. 9 ratio. You literally feel everything. And then you say, Oh, yeah, I get it. Makes sense, I just, my sleep sucked, like that, so, 2. 5 is fantastic, then LDL back on top. LDLs actually have levels, you want an LDL of under 100, that’s considered desirable.
If they sit between 100 and 130, that’s generally considered environmental, where there’s just not enough food to be consumed, inconsistent eating patterns where your body senses the need to trap fat to protect you. So environmental, not genetic. 130 to 160. Environmental, [00:39:00] now a splash of genetics from mom and dad, we call that hypercholesterolemia.
Over 160, that’s your risky zone, that’s your genetic marker for perhaps laying down plaque in your arteries and hopefully picking out a cute coffin over at Costco. Your LDL is 91. Nice number. The last type of fat that floats around you is the most volatile type of fat we have, triglyceride fat. Volatile, inflammatory, aging, water intensive, Diabetic medical rat bastard, under 110 is desirable, like my trigs sit around 48, though I am fat and protein efficient, I have a diabetic marker, if there was cookie dough on your shoulder, I’d eat your god damn arm to get it, like actually great, but if I ate the sugars I wanted to eat, my trigs would be 500 because I don’t manage sugars well. So, under 110, environmental, 145 to 175 environmental splash adenomics, over 175, genetic marker for diabetic like reactions. Your trig is 58. Hell, [00:40:00] it’s almost as low as mine. You don’t have any marker for any adversity relative to fats, proteins, or carbohydrates use. What type of metabolism do you have?
Dr. Weitz: Cool.
Dr. Goglia: Yeah. Nice. Dual, most sensitive of all three types, naturally V shaped, very athletic, equally as good at cardiovascular and weight training, but the most sensitive of all three, in either direction. So if you don’t follow, again, one eighth of one of the rules, it’ll bite you in the ass. If we’re talking motorsport, Dual is Ferrari esque. It’s an amazing car. You can’t drop it off at Jiffy Lube. Pedro doesn’t know what to do to your car. Just saying. Need Anzo Brothers. It’s an expensive car. And, as we talk about this, I’m curious. Have you noticed any of that? Yeah. Like you can flip back and forth easy? Yeah. Does any of that make sense to you relative to being a dual metabolism?
Yes. Absolutely. Finally, I got one. It’s been 40 years of doing this shit. I thought we got one right. It’s crazy. Finally. Thank [00:41:00] you so much. Can I get your autograph before you leave? Just to let people know I, I got one. So that’s you. Anybody have any questions so far? Before I roll into Jeff. Let’s do Jeff.
Jeff, total cholesterol. We talked about that. It’s empty amine at 191. Great number. It doesn’t mean anything. That’s a good number. Good guy fats. You’re an under eating motherfucker. 32 bro, what are you doing? Especially in guy land, because cholesterol is hormonally attached to testosterone. If you’re training, and I can see you’re training, If you’re under eating, and you adversely affect HDL and cholesterol, you’re going to adversely affect testosterone too. HDLs will suppress. 32. What are you doing? You’re a 12 year old anorexic girl. Stop it. I’m sorry. I’m sorry. I’m sorry. You probably shouldn’t tape this.
Dr. Weitz: It’s not terrible.
Dr. Goglia: We’ll get all this hate mail. [00:42:00] HDL to 32. Take your HDL, divide it into your total cholesterol. 6. 0. 7. 3 is a coronary arrest. Let’s get together later and chat. Fish is your friend. Your LDL, your bad guy fats. Here’s an under eating marker for you. We just said under 100 is ideal. 100 to 130 indicates an inconsistent or an eating pattern. What’s your LDL? No shit. It’s not brain surgery. Trades. You’re under eating your day and you’re looking for sugars later in your day. You’re slamming carbs at night. What’s your trig? 185, you carb eating rap bastard. It is over 175. You manage fats just fine, it’s an environmental marker, 122. You and sugars are not friends. If there’s something you crave in the world of nutrition, it’s a carbohydrate. Like long horses couldn’t drag you away from that shit.
So you are fat and protein efficient. [00:43:00] You will always weigh more than you look because muscles heavy and dense. You need cardiovascular work cause you suck at it, but you get strong fast as well because immune systems are protein based. And if you’re eating 50 percent protein, 25 and 25 is a fat and protein efficient guy.
You’ve got a strong resilient immune system, but if you don’t eat that way, your immune system is going to take a shit, which is not appropriate. Don’t invite me back. Does that make sense? Completely. Oh shit, we didn’t talk about hematocrit hemoglobin. Hematocrit hemoglobin. Hematocrit is the oxygen trapped in your red cells.
It indicates things like endurance capacity or, Oh my God, I have anemia, I’m exhausted, tired, I want to fall down. The sweet spot for elite female athletes that are endurance based, 44 to 48. Guys, 48 to 52. At 50, USADA thinks the athlete’s doping, so they send him to the tent with Lance Armstrong. Lance had a problem.
He was an asshole. Anyways, Jeff, your hematocrit is 46. It’s a good number. [00:44:00] And, wait, Katie, 42, good number. High Iron Foods will push that number up. Remember, when you train, you pull that oxygen out of you as a part of your energy chain. Nutrition shoves it back in. High Iron Foods, Beets, Spinach, Asparagus, Almonds, Eggs, Red Meat.
For the most part, Beets and Spinach are your friends. Folks at IC, with smaller red cells, Cells and the inability to trap oxygen correctly, we end up using beat extract on ’em, and all of a sudden they feel a thousand percent better. That natural oxide is huge, more so than even taking an iron supplement. The beat extracts are fantastic. So any questions so far? Nothing. Okay. Oh, I know. Before you talk.
What? What do you want to know? No, I just wanna let you know that Ika happens so Well,
Dr. Goglia: the trigs are a seven day recall, so don’t worry about it. does it.
I always struggled with that Carb, HDL. Yeah. You know, also [00:45:00] have a position always.
Dr. Goglia: Yeah. So there’s always a genetic predisposition of this stuff, but you can mitigate much of it with correct food programming. And then I brought a supplement. I’m going to talk to you about, well, I’ll talk to everybody about, but directed towards you, which is interesting. So, total cholesterol, 253. Sounds high, shit, it’s high.
I don’t care. HDL’s 35 is zero, you’re at 20. My buddy over here is 32. You guys should get together and date, I don’t know, hang out. 20? Jesus Christ. Take your 20 and divide it into 253. It’s a 12. 7 ratio. Like, I would send you to Dr. Raymond D’Andelio to do a swirl. coronary workup type thing. Cause that’s just, that’s a bad number.
I’m going to take a 12. 7. Your LDL bad guy fats are 156. They’re call it 160, right? 156, literally practically the same. So again, something you’re doing with your foods and the way you’re managing fats [00:46:00] and familial, genetic health history, right? Is trapping fat. Triglycerides. Anything over 175 is a huh, what the hell?
You’re 383. Are you using coconut oil by any chance? In any of your cooking and your foods? Doesn’t matter, it’s a 7 day recall. 5 to 7 days for a trade. Yeah, what you ate just now, won’t affect that. Now it’s a seven day pull, five to seven days. So you’re having trouble using fats. You’re having trouble using carbohydrate.
You’re having trouble using protein because fats found in your protein. You have a dual metabolism. You need a balance of all three. You couldn’t go plant based to be diabetic in a matter of seconds. You can’t go high fat high protein. You can pick it out of a coffin over at Costco in a matter of moments, balance.
But for your muscularity and your size, again, my gut tells me. You’re not even close to eating the amount of food you need to eat to stimulate a heat pattern. Thank you, Mother. I know, [00:47:00] Mom. I was just saying, look. I actually stay here, that’s what I do. I’m a nutritionist. Hey. I do this because of her, and all these. I was a 270 pound fat kid, bullied, you know, bullied constantly. And I’m a three time cancer survivor. In fifth grade, they were to cut my leg off. I had osteosarcoma, and I was in a cast for a year, so. I was bullied, people pushed me over, went, you know, casting all the crap. So I’m constantly assessing physique, like, even as a bodybuilder.
On stage, I would sit there and think, I’m just a fat fuck. You know, with real physique change. So I had to shift my mindset and say, I’m gonna perform better. So you train your legs with me in the gym, I’m gonna beat the shit out of you, I’m gonna crush you like that. So I wouldn’t have to think about how I looked, I really had to change my mindset about it.
You know, and it came to like bulky shirts, baggy shirts and all that stuff, it was a real thing. So, I get those young conversations at an age, and then also, you know, just dealing with cancer was a real pain in the ass. So, I [00:48:00] think with you And most folks, you’re a great example of amazing integrity, wanting to learn about your foods, but so many folks need an advocate.
Like, I consider myself a rather inappropriate, semi sarcastic, but smart advocate for you, which is why all my Clients, patients, clients, call them whatever you want. They have my cell phone. Everybody has my cell. I guarantee you right now, if I pulled up my cell, somebody has sent me a text of a picture of the meal they’re eating.
Or, one of my CAA guys has sent me a menu saying, Golia, just pick my food out. I can’t do it. But that’s collaborative, right? If you saw somebody criticizing someone in the parking lot, and hammering them, they’ll piss you off, and you want to walk up to them and go, What the fuck are you doing, man? Chill out.
Collaboration is a big thing. And obviously you gotta collaborate with yourself first in order to collaborate efficiently with others, authentically with others. And I think there’s a part of greatness in all of [00:49:00] us we really lack. Because we’re not clearly aware that we do like to do difficult things.
But then you want to attach a word to it, like stress. It’s not stressful. It’s just difficult on a scale of one to 10. It’s a 8, 9, 10. What is it? It’s difficult. And because most folks in here, I guarantee you, all of you, not bunch of folks, but all of you are here because you are flat out unreasonable humans.
Unreasonable means if your bottle of water is empty, You will stop what you’re doing and fill that son of a bitch up. That’s unreasonable. A reasonable guy will go, Eh, I’ll get it later. Fuck it. I’ll miss my snack. I’ll figure a way around it. You guys are unreasonable. You love difficult stuff. Stress doesn’t have to be a part of it.
And you got to ask yourself, if your food programming were working, what would it look like? So identify, what would my food program look like? And then you got to ask that real difficult question. Who do you need to be to make that happen? Like, what boundaries do you have to set for yourself? What leap of faith do you [00:50:00] need to have to really embrace that greatness you got?
And then, don’t live in a place of justification. Hold your mistakes. The NBA is not paying you to do this crap. You’re doing it because you want to. So you’re supposed to fuck up. That’s the whole idea. But you screw up, you skin your knee, you go, God damn it, that didn’t work. And you get back into it with an advocate.
Somebody that can give you more of like this guy knows more about just about everything, health, wellness, and fitness that I could ever make. He’s forgotten more than I know the way he talks about shit, but I stick to my wheelhouse. I stay in my lane and I know what I know. And that’s what we all have to do.
Stick to your wheelhouse, stay in your lane, and look for advocacy and ask questions so that you can find a better solution. And this was my solution as a fat little kid. I went to school initially as a music major, that didn’t work out so well and I, because I was fat and a wrestler at Duke, I got into fitness and wellness, and then I saw a picture of Boyer Coe on an [00:51:00] Ironman magazine like that, and I thought, damn, that guy gets laid, Jesus. So I’m like, so I’m a bitch, I want to be a bodybuilder, that’s cool. And then come to find out, the girls didn’t like that anyways. So, that’s my journey with this whole thing. Any questions? Sorry, I’ve been rambling. You don’t even have a chance to talk. That’s okay.
Dr. Weitz: Yeah. So, let’s get into how do you work with athletes? And Why don’t we pick a few athletes? You mentioned NBA. Let’s talk about NBA players.
Dr. Goglia: Myers Leonard, LeBron. Okay. These guys they’re so big and manage so much activity that they just really don’t know how much they need to eat. It’s crazy. Like Myers Leonard is seven feet tall, 248 pounds. Guy was a beast and when I met him, he thought he was eating a lot based on the nutritionist he was working with his team at the time. He was consuming about 2,400 calories a day. I [00:52:00] mean nothing and he couldn’t understand why he was so sore and couldn’t recover and why his sleep sucked.
So once adjusting his foods and food programming is interesting. Let’s say we did the math and you need 4,800 calories a day and you’re only eating 1,500. I just came to give you 4,000 calories and expect your body to manage it because it’s adapted this inappropriate way of eating. Maybe high carb, maybe high fat, whatever, but it’s adapted this thing.
And then here are your symptoms. So food programming shifts in about 10, 12, maybe 15 percent increments every seven days. The life of a food program generally 7, 10, maybe 12 days max. But at the end of those days, your body composition will match the food program you’re on. You will not change anymore.
You’re done. If you say to me, Goglia, you know, this week I’m really strong. I’m stronger. I can tell. If you’re stronger, you had to have added something. You must have added more muscular density. You’ve added [00:53:00] more muscular density. Don’t you get more food to make it move and to fix it? Calories always go up.
They don’t go down. And they’re very dynamic. They shift from week to week. Every 7 to max 12 days. Inclusive of your one free meal a week. So the athletes I work with, once they understand that training really does make them weak, Because they think they’re sick, they don’t feel so great. Once they start eating, all of a sudden they spend more hours in their day in an anabolic environment, rather than a catabolic environment.
And then just flipping to a completely different topic. Sorry, I feel like a squirrel. Your LDLs and your HDLs. There’s a product out there. It’s a, it’s not often talked about. It’s called Alpha Cyclodextrin. It is very statin based. It’s what a statin really wants to be. And I didn’t know about it. It’s actually a plant fiber. I didn’t know about this product. One of my clients in Taiwan, who I do zoom appointments with, told me his doctor [00:54:00] wanted him to go on a natural statin product. I said, great. What’s it called? He said, alpha cyclodextrin. I didn’t know what the hell it was. He said, do you know what it is? I said, I don’t know what the hell it is. He said, my doctor swears by it. Is it bullshit? He said, let me put you in touch with my doctor. So I did, and he sent me a bunch of studies on it, a bunch of German studies. And then, my client kept on sending me his LDLs. He started off with an LDL of 208, started to be alpha cyclodextrin. His LDL dropped to 122. Like, crazy. So then I researched it. I even typed it into Amazon because everybody types everything into Amazon. And it popped up. Life Science Solutions Alpha Cyclodextrin. I don’t have an LDL problem. My LDLs always sit around 88, 86, maybe a 90 if I’ve done something stupid. I bought it, started taking two of these capsules a day. Within under three weeks, my LDL was 52. Crazy. So then I thought, [00:55:00] I gotta manufacture this shit. I gotta figure it out, this stuff is amazing. So I called Jeff Galini, a buddy of mine, who owns All American Pharmaceuticals, who I used to train with. You should know back in the day. Yeah, I remember Jeff. Yeah. His company is huge. Billions of dollars. Oh, really? Oh, it’s ridiculous. Wow. That’s where I get my pharmaceutical leg, from Jeff. Yeah. Yeah. So I said, yeah, I want to put alpha cyclodextrin in the capsule. I want to make sure it’s, you know, clinical grade stuff. The real deal. I said, because GLP1s are so damn popular, I want to attach berberine to this stuff too, to support the use of sugars and carbohydrate metabolism. He goes, good idea. Jeff has like 90 PhDs. I said, good idea. Let me work on this for you. So he did. And this is what it is. Metabolic Plus. It’s a combination of alpha cyclodextrin and berberine. And here is the white paper I wrote on it, and you should take this, and if it interests you and you like it, because of your background, I’ll give you a damn ball. [00:56:00] But the stuff is amazing, and I don’t rave much about supplementation. But I’ve been taking it, you know, for my own personal use and watching what the numbers did to me. And then I started giving it to my clients through Amazon. com. And I was running everybody’s blood, you know, every couple of weeks. And I saw the markers drop, the LDLs drop. And people are so afraid of statins and the side effects, and kidneys, joint pain, muscle pain, that I thought, this is just a great alternative. Somebody that just refused to take a statin, even though they really need it. Because statins have such a bad rap. So there you go. Anyways, that was an idea.
The other thing people have been talking about so much lately is like neurology and mental care. One of the things I use in the office, it’s one of the grandfathers of like paracetam and selezolene for neurological focus, is NADH it’s a little particle of niacin, but literally when I take this thing in 15 minutes, I’m absolutely laser focused, I’m [00:57:00] like out of my mind. Not central nervous system like caffeine or any block of cocaine, it’s just like energy from the neck up. It’s really amazing, it just helps me fast. So NADH, paracetam, selezolene. Lately MADD Plus has been a big deal, especially because you can get it in a nasal spray now on a pharmaceutical level. So we do hormone replacement therapy at the office on Saturdays with Dr. Earl Dixit at our gastro at St. John’s. And MADD is very, very popular. It’s a great, great product. So I started taking it myself, and I can’t stop talking. What we think about in our NMN is NAD precursors. Again, the precursors are great, but why not just take MADD? I don’t think that is absorbed, but it is nasal spray. NAD is absorbed right into your nasal cavities. It goes right to your brain. Like, it’s funny. Like, I would say no, it’s not. But I know that when I take it, it’s like, whoa, I feel pretty damn good. I had a first guy that took NAD from us. And I wanted his feedback is [00:58:00] a celebrity photographer, like very artistic guy. So he calls me, says, I took that NAD.
Oh my god, I had to take pictures, and I don’t think I’ve ever been more creative. That shit was crazy, like it’s nuts, and it’s like nasal spray, you know, two pumps up each nostril. But I definitely noticed a difference, in having you know me, having taken every drug known to man, literally, as a bodybuilder. Reese’s Monkey Hormone you know.
Emily: Excuse me, so you’re talking about nasal NAD?
Dr. Goglia: NAD plus, yeah. And what is this NADH? NADH is catch a little part of it. Yeah, NADH is a little part of a niacin. But like all my, it’s funny, my cyclists especially, when I found out about NADH years ago, my cyclists would say to me, Golia, I took that NADH and like, I could hear and feel every bicycle around me.
That was the weirdest shit. Like I knew where everybody was. Even my NBA guys, that aren’t the sharpest tools in the shed, they’re like, I don’t know what happened, but I knew the ball was coming. [00:59:00] And I knew it. I knew where everybody was. I’ve never experienced, like, a game like that, until I tried this stuff.
It was just very, it was very interesting. And he’s like, suntan bottles. Is NADH different than just taking niacin? Well, I think NADH is a little particle that comes from niacin and it doesn’t have the side effects of niacin like the burning of the skin, prickly heat, nothing like that. And it’s really specifically neurologic. Originally it was designed for Alzheimer’s support. It’s kind of mean. Yeah, it’s a hell of a product. So that, these are the scratch labs I talked about, they come in little sachets. We were talking about nutrition, and it has to be sustainable, right? So it has to be easy. It is an absolute pain in the ass to find one fruit and twelve almonds as a snack in the afternoon. No one’s going to do it.
So how do you do it? Here comes a word that everybody will hate. A KIND bar has [01:00:00] 200 calories in it. It’s just sugar and a fat. Something to think about. It’s not perfect, but it’s a sugar and fat. 100 calories of sugar, 100 calories of fat. But it has so much chocolate in it. No, it doesn’t. It has like one eighth of a teaspoon of some slathering of chocolate on it so some civilian person will buy it because it looks like it’s chocolate. It’s a marketing thing.
Dr. Weitz: Let’s get back to that basketball player. Wait, I want to talk about one more thing. Okay. And then there are split packets. Yes? I’ve got a good question. On the NADH, what is the optimal time to take? Fifteen minutes before
Dr. Goglia: a workout. Okay. So instead of like a pre workout shake, or?
Yeah, I’m a big believer in some pre workouts, but specifically designed, like D Rital, so glutamine, citrulline malate Beet extract. We make our little pre training cocktails. All my athletes mix them in like plastic baby sippy cups, like literally seven sippy cups at a time on mark, right? And then they’ll put a little unfiltered apple juice in there or some blackstrap molasses with it, shake it up and slam it.
And in 15 minutes, they’re either training or folding laundry, cleaning, Cleaning our house and [01:01:00] texting people. And this is just another great example of a fruit and 12 almonds. So this is, this is a packet that comes in many different flavors. Peanut butter, though the peanuts have been washed so there’s no mold.
And sugar. So it’s a mashed up fruit, a mashed up nut. 100 calories of fat, 100 calories of sugar. You fold it. tear it like that and eat it, you just have a fruit and 12 almonds, so it’s easy and convenient. No, it’s not a fruit and 12 almonds. No, it doesn’t have all the fiber that a fruit and 12 almonds has, but it’s easy, it’s convenient, it sits in your purse, you can take it on a plane. So again, you’ve got to think about sustainability. No, it’s not going to cause cancer. Yes, it’s in a packet, but it’s not going to cause cancer. But you are breathing the L. A. air. So, careful.
Dr. Weitz: Okay, now we can talk about athletes again,
Dr. Goglia: Sorry…
Dr. Weitz: Yeah. [01:02:00] So, walk us through how you’re working with one of these professional basketball players.
Dr. Goglia: Immediately, I call him a 12 year old international girl. Yes. I fat shame him. Yeah. I don’t know. You know, I’ve been doing this for 40 years. Like, literally, I get phone calls. My business is all referral, like your business, referral based, I’m not on the gram or Tik Tok, I don’t do any of that stuff, I’m too old, 65, I don’t do any of that shit. So, Tommy loses some weight with me, or he doesn’t lose any weight, but he loses pant size, and Pete, his friend says, What the hell did you do? And why are you eating all that food? And Tommy says, I go see Goglia. So they say, well hook me up. So I’ll get a joint text introducing me, and it’s the same way with my pro athletes. Somebody starts playing better, before you know it, I’ve got nine texts on my phone introducing Pete, Tommy, Pauly, you know, whoever to come in the office. And then when I was cycling, racing bicycles, You know, I was [01:03:00] 240 beating people up Pepperdine Hill. And they’re like, what are you doing? And you’re older than me.
Like, how’s that work? Like, what are you taking? So, if you can do it and perform it, then you get that street cred, that respect from athletes. And as a wrestler, as I played rugby for 12 years, as a bodybuilder, as a motorsport guy, I did it. So I’m not an armchair guy. And then working with cancer survivors and folks with disorder and disease, I had it.
I know what it feels like. It sucks. So, I can empathize with that, and I can be sarcastic about it, and get them to think a different way. Like my pro athletes, honestly, quite honestly, their 12 year old anorexic conversation is a big one for them. Like, I was working with Oh, God. New England Patriots. Huge. Whoa, what was his name? Anyways, he’s huge. Here’s the funny story. He had an amazing season. The season was fantastic. And, oh, it’s not Myers Leonard, he’s [01:04:00] basketball. What’s his name? It’ll come to me. And so, he sends me a picture, because everybody has my cell phone. of a huge pizza box from Boston with one slice missing.
I’m like, cool, one slice missing, you’re gonna eat the whole thing? Like, what are you gonna do? He texts me back, question mark, question mark. Like, should I? I text him back, you had a hell of a season. You’re in base season now, you’re lifting. Is that something you really want to do? But I guess if you really want to eat the pizza, knock yourself out.
But it’s not salmon. Nothing happened. Five minutes later, I get a picture back of an empty pizza box. I go, question mark, question mark. He says, question mark, question mark, back to me, guys. It’s funny. So I said, well, he takes me back. You’re an asshole. I threw it away. I’m grilling salmon.
I think the pro athletes, they love, there’s so many people around. Tell us one of these professional basketball players. What are you going to have them eat? What’s a typical day? Yeah, what’s Simvastatin? If they’re training early morning, 90 minutes [01:05:00] or less, it’s a split back and it’s some sugar fat. So when you say training, what do you mean?
Well, maybe they’re knocking out 90 minutes of cardio or, you know, some Some trading session on the court, but 90 minutes or less. Okay. It’s early. It’s 6. Okay. So they’re going to get up and you’re just going to You’re going to get a split pack of sugar fat, 200 calories of sugar fat will stimulate a higher caloric burn, they’ll utilize more fat as energy, they’ll trade more intensely.
Rather than being fasted at the fasted mark at about 25 minutes or so, your body literally says, Okay. Are you still going to train? Oh, are you going to eat? So you’re training intensity dips? Yeah, I don’t take anything else. Well, sometimes they want to take the pre training cocktails. Sometimes they want to use the NADH. These things are, like I don’t push vitamins. So you’re talking about a pre workout? Yeah, like a pre workout. Yeah, yeah. Other than a Red Bull.
Dr. Weitz: So something that maybe has what, like some caffeine? Yeah, like Creatine, Caffeine…
Dr. Goglia: Malate, D ribose. You’re a [01:06:00] fan of creatine? Yeah. I found a Kre-alkaline, not creatine. The buffered version of creatine. Okay. Jeff Galini’s product, by the way. Oh, okay. Always buffered over. It’s called Kre-alkaline. It’s the buffered version of creatine. So it’s not as water retentive. It’s not as tough on your kidneys. The buffered version is much better, and better utilization, I think, overall absorption. So, early morning training, you have to jam it on the bucket. Okay. Now they’re done training. And Myers is going to slam eight eggs, a cup and a half of oatmeal, and a fruit. And leave a little avocado with his eggs. Mid morning snack, he’s going to have a fruit as a little sugar bridge to get him to lunch.
He’s going to have two lunches. So he has eight ounces of flesh. Everybody says, well, what’s eight ounces? Stick it in your hand. Like your hand is a chicken breast. Call it four ounces. This guy’s four ounces. So two hands, eight ounces. Four hands, 16 ounces. So Mars will have two lunches. Eight ounces of flesh and the veggie and the starch.
Take a whole potato, a whole cup of rice, a whole yam. Then he’ll [01:07:00] rinse, sweep, peat. Lunch A, lunch B. then I’ll have two afternoon snacks. Wait, wait, wait. So he eats a second meal right at the same time? No, no, no, no. An hour and a half later, two hours later, he does another lunch. Okay. Lunch, lunch. And then snack, snack.
So sugar fat, sugar fat in the afternoon for energy. So sugar fat, sugar fat, stabilizing his glucose, right? He’s got plenty of energy because he’s trained a second time or a third time. And then dinner is protein heaven. Pound of flesh, a bunch of veggies, and then a fruit snack before bed. Cool. There’s the meal. Anybody want one? So that’s, that’s pro athlete. But in the civilian world, it’s not so different. Like, try to use a score on a 100 to 0 chart for biological use. Like, 100’s an egg. It’s like a perfect protein. So, maybe in the morning. You’re a female, you got a couple eggs, a one ingredient starch like some oatmeal, and half a cup of fruit.
A bridge snack, maybe it’s a fruit snack [01:08:00] as a bridge, 100 calories of sugar is a bridge to get you to lunch. Lunch, four ounces of protein, half a chicken breast, some veggies for digestion, and a splash of starch. Half a cup of rice, half a big potato, half a yam. Now it’s the afternoon, a fruit and nut snack, like a fruit and 12 almonds, a split packet, a kind bar, again, as a sugar and fat bridge, so that you don’t crave carbs when you get to dinner, dinner’s protein and veggies, and then a fruit snack after dinner and go to bed.
And that’s more of a dual metabolism type thing, let’s say you have a carbohydrate sensitivity, so lunch isn’t 4 ounces, it’s 6 ounces of veggies, no starch at lunch. Afternoon snack, the first one might be a fruit and nut, second one might be a veggie and half an avocado, or. or a hard boiled egg. Dinner is still dinner, protein and veggies only. And all proteins are not created equally. So, athletically speaking, athletes will consume poultry at lunch. Fatty fish or lean red meat at dinner because they do things to you while you sleep. Fatty fish and those omegas, they reduce inflammation, they help growth, hormone release, they promote deep REM sleep.[01:09:00] The lean red meats, higher in iron, so it shuttles oxygen to your red cells while you sleep at night, helps to elevate hematocrit. Fatty fish, lean red meat. You always hear red meat gives you cancer. But if you go lean red meat, fillet, flank, or hanger, it’s not a fatty ass tomahawk or a bone in ribeye. So, fillet, flank, hanger, fatty fish, salmon, sea bass, black cod, Arctic char. Oh my god, I’m afraid of mercury levels. I carry meats at the office because I’m, I assume all meat companies lie. So, we have fillet mignon at the office, pre cut, comes in fresh four times a week. We have Salmon, Artesian raised Scottish Salmon. Artesian raised Scottish Salmon is literally, practically organic salmon.
Dr. Weitz: But Scottish Salmon is really farmed.
Dr. Goglia: Yeah, it’s farmed. But it’s farmed from a sustainable environment. I mean, they get massages. They got hand fed food. They got cable TV. They watch, they binge watch Tolstoy. I mean, it’s crazy, these fish. It’s nuts. And then, they’re sleeping, and someone comes and kills them. [01:10:00] Mafia never tells you they’re coming. Uh, we, I use Rocker Brothers Meats, Rocker Brothers Farms. And they supply me with the meats at the office. We use it really as a convenience for our clients because they’re pre cut. Like, like a filet mignon. It’s a 10 ounce slab of filet, it’ll cook down to 8 ounces. So two slabs is a pound. It’s just easy to count. Salmon the same way, 10 slabs of salmon, it cooks down to 8, 2 slabs of salmon, you got 16 ounces. Females, 8 ounces. Easy to count. So, I’m a big believer in most meat companies lie. So, I have stuff brought in. It’s easy, convenient, and I cut it for free. It’s good.
Emily: Yes? Um, I’ve heard for women, like, we should have some protein in the morning, like before working out.
Dr. Goglia: Well, no, let’s think about before working out. You would have protein before working out because they’re fatty. Which is an energy source.
Emily: Well what about like, either, I know it’s not a complete question, but like collagen [01:11:00] powder or what do you think about the perfect aminos?
Dr. Goglia: I love collagen. Collagen’s great. You can put it in your coffee or have a little bit, but before a workout, you’re looking for something that supports energy. Protein is for tissue repair. It’s not for a tissue.
Emily: Okay. Do you agree with like the .7 to 1 gram per pound?
Dr. Goglia: It varies based, yes, So, we eye range from 7 to 1. 3, all the way up to 1. 7 for muscle tissue. Certain folks.
Emily: Yeah. I just find when I’ve done the calculation, getting that much protein, even at the 0.7, I feel like I, it’s just like,
Dr. Goglia: it’s overwhelming. Women especially are so overwhelmed with, yeah. The taste of protein and the texture of it, or the,
Emily: it’s like a fatigue.
Dr. Goglia: Yeah, it’s fatigue. So how do you, how can we mitigate that? Yeah. Eggs are perfect. Protein scramble. Some eggs, post eggs go down Easy. [01:12:00] Use a pharmaceutical grade whey, add some collagen to a protein. So if your dinner meal is supposed to be eight ounces post cooking at night, maybe go six, but have a shake on the side.
Dr. Weitz: You know, use HRV or other agents to find out if the athlete’s recovering. Recovering,
Dr. Goglia: exactly. And you find, you find that number. Yeah, HRV is great for sleep and recovery. So maybe tell us for a minute about HRV. Again, you know, it’s, I just look at the numbers on folks Oura rings and stuff like that, you know. When an Oura ring came out, they sent me one and it was so much information I couldn’t sleep. I can’t look at it. I’m too obsessed about it. But we review it and look at the numbers, you know. But mostly that sleep comes from periodizing your training as well. You know, especially like with endurance sport, they’ll train, they’ll train, they’ll train, they’ll train, and they’ll start to dig a hole and they can’t recover no matter what they eat.
So you really have to look at your training across a month, [01:13:00] three months, six months, a year, and periodonts know when it is efficient to take a week off, especially in endurance sport. When you start digging a hole in endurance sport, you got to take a week off just to recover. You just can’t turn a pedal.
Have, what do you get out in the morning? So it all depends on the type of ride. So he’s riding 90 minutes or less early morning. He’ll still go out on a sugar fat split packet or a fruit and dwell almonds or a tablespoon of jam swim, long butter. It’ll still go on that if you’re riding big. We’ve decided this thing that, that the athletes use.
They decided to call it mash. Mash is a single ingredient starch. Maybe it’s rice, maybe it’s shredded wheat, maybe it’s oatmeal, maybe it’s oat flakes, maybe it’s oat puffs, maybe it’s a yam. But it’s eight ounces of this stuff. With a cup of applesauce dumped on top of it, with a tablespoon of almond butter dumped on top of it, with a tablespoon of jam dumped on top of it.
You crunch it all up, mash it up, mash, and you eat this thing with a couple legs on the side. [01:14:00] You give yourself a good solid hour and a half, two hours to digest it, because God forbid you’re on the bike trying to digest food. If you digest it, you take your pre training cocktail, your NADH, whatever it is you might use, and then you’re on the bike.
That will sustain you for the first 45 minutes or so of training. Now you’re out there for a three, four hour ride. The first ingested is a simple sugar, like a gel or a goo that is not maltose, maltodextrin based, like a, like a honeysuckle. That’ll get you 30 minutes of a bridge for energy. After that, the center parts of your ride, if you’re in this five hour, three hour, four hour ride, is a sugar fat cookie.
Sugar fats are like a Bong Breaker bar, or a Slick Packet, you know, or a Justin’s flavored nut butter packet. Sugar fat gets you 40 minute patterns. When an athlete knows that he’s an hour out from the barn, being home, An hour out, it’s sugar caffeine. That caffeine will stimulate central nervous system, it knocks down your pain, [01:15:00] but it’s only good for 30 minutes.
Then you’re 30 minutes out from the barn, another sugar caffeine hit, like, uh, second stage gel, and then you’re home. Then in hydration, water first, and then you’re always using electrolyte replacement thereafter to manage your sweat rate. Even my NBA guys, like, pre game, we use the mash and the eggs.
Dr. Weitz: And how much, how much water did they have before the game?
Did they, like, drink
Dr. Goglia: electrolytes
Dr. Weitz: before the game, or are we
Dr. Goglia: No, only on the court. Okay. Yeah, I mean, they’re already loaded with electrolyte patterns and a low sweat rate. prior to the game. So they’ve got their mash and their eggs. They digest the food. They might have a split packet before climbing on the court and then they’re on the court.
Dr. Weitz: What would they do at halftime?
Dr. Goglia: Halftime, they usually hit, the ones I work with, will hit half that pre training cocktail. because they use the full pre training cocktail prior to the game. Uh, so they’ll do a half a pre training cocktail in a split packet and they’re [01:16:00] back out on the court. And then third period, like when they’re just about done, again, they, they’re figuring out their time management. They’ll do a sugar caffeine pre training cocktail, D ribose, glutamine. Beet Extract, Citrulline Malate, Molasses, I think that’s it. Oh, and a Lactate Buffer. The product we use is called Sports Lacts. It comes in capsules, but they empty the capsule powder into the cocktail for Lactate Buffering. There is a topical Lactate Buffer called PAMP, which is kind of neat.
It really does work. A lot of my boxers use it. So they’ll apply it topically, and it’s a nuance. It doesn’t completely stop the burning, but it definitely knocks it down. Kinda interesting. Is it it some, something that’s alkaline? Like Yeah, it’s an alkaline, like a, like a baking soda, but a topical, dermatologic, transdermal form. It’s pretty neat. Stuff doesn’t work. Well. Okay. [01:17:00] Any questions? Jesus. It’s probably unlike anything you’ve had here since I last was here 20 years ago. Yes, you in the back with the question.
Dr. Weitz: NADH. Where can I get this NADH? Uh, Amazon. com. I mean, I see a lot of NAD and we have a few back here.
Dr. Goglia: Yeah. I sold them by the way I got. Yeah, it’s still good. The, uh, the NADH is, I use Now, the company Now. Yeah. Yeah. It’s great. Okay. I mean, I really noticed a difference. I don’t think, no, well, this is not any DH is not central nervous system. It’s just neurologic neck up energy. I like that. So try it. And then you can throw in a nuance of a pre training cocktail with your D ribose and L glutamine. So if we use a D ribose and L glutamine because they’re metabolic sugars. What would you recommend to replace caffeine? Taurine. Try Taurine. There are, yeah, but you can make your own. Like, I’m a big believer in making your own. Like, I got my, you know, Mr. Wizard Science Kid all together with my D Ribose, and my, you [01:18:00] know what I mean, and my Taurine, and And so we have a product called, it’s called PreRace, PreRace Powder. And it’s primarily Taurine based. But the name is called PreRace. Amazon. com.
Dr. Weitz: Sorry. Yes. I know we talk a lot about nutrition, but like have a pre-workout. Like a pre-workout. So if we did the Nada HA pre-workout shake, I pre-workout drink. Yeah. And a plunge. And a plunge, yeah. I just plunge. I always do a plunge.
I’ll do a pre-work workout. I run to Florida, get warm, then do a plunge right when I get to the gym and then do a workout. And my workouts are much more intense. Yeah. Um.
Dr. Goglia: It’s too much, too much. I think everybody has their own level of sensitivity. Like me, I can have a triple espresso and go to bed. If I’ll sleep on this stuff, you know, it doesn’t bother me. Some people, I think, I think that’s based on tolerance. Like the cold plunge thing? Yeah. You couldn’t get me near a cold plunge. I know it’s great for you, but as a wrestler, dude, we had to get into those [01:19:00] whirlpools, packed with ice to reduce inflammation and shit that we were breaking and tearing. I had PTSD from cold plunge shit. So, you know. If I get within a hundred yards of a coal plunge, I start breaking out in a sweat. I get shingles. Sorry, too much, too much personal info. I want
Emily: to follow up on the molasses thing. Is that for like serious athletes? Anybody. I don’t have a carb at dinner. I can’t really sleep, but I can skip the carb.
Dr. Goglia: You go with simple sugar. It’ll spike your glucose and drop you, like half a cup of sorbet or a tablespoon of black star molasses.
Emily: Okay, and then do you think where’s my insulin?
Dr. Goglia: No, it’ll spike you and drop. Even, even my diabetics, weirdly enough, will use a splash of sugar to spike and drop before bed.
Emily: That’s 100 calories? Does it matter? That’s
Dr. Goglia: generally the rule, 100 calories. 100 calories of sugar. Like, a fruit is 100 calories. And then a few years back, it was heard that fruit made you fat. [01:20:00] Right, that was a big thing. Oh, don’t eat fruit, man, it makes you fat. So I was thinking one day in my office, what year did fruit make you fat? Was it, I don’t know, 1972? 1998? I don’t know, because fruit’s been around a long time. I know, at what point did fruits start making
Dr. Weitz: people fat? I don’t, I don’t know. Well, I think part of it 10 fruits might make you fat? Part of it comes from the whole concept that the bears eat a bunch of berries, so they can And then they get fat.
produce fat to hibernate for They’re
Dr. Goglia: strong, though. They have low gastric emptying. They store it down there. Yeah. I don’t know. That’s just great. I’m so simple. Go on. Yes.
No. So. Dual? The big guy. So think of markers. So let’s, let’s go back to simple ones. Let’s say I’m diabetic [01:21:00] and I say to you, I want to be that middle guy. I want to eat high carbs, but I have a diabetic marker. My trigs are 385. My HbA1c is 6. Should I really be on a high carbohydrate food plan? Like, this is a bad idea.
Flip it around and say, I’m not eating any more carbs. I need cow and cow only. And some vegetables for digestion. That’s all I need. But my LDLs are 185. And my HDL is 18. Like, I’m not managing fats so well. Just genetically based. Bad idea to eat nothing but cow. So, if you have a marker, it’ll throw you If you don’t have any markers, you And you’re dual.
Balance. He has markers on both sides. It’s called dyslipidemia, right? Marker on the sugar side, marker on the fat side. So he has disproportion in all three areas. Fats, proteins, carbs. He’s dual. So he can be dual for good reasons, he can be dual for, you know, challenge reasons. [01:22:00] But he’s, he’s gotta have balance.
He could never go high carbs. He was shitting insulin in a second. Jeff is dual. Yeah, but his LDL is 122, right? Huh? Oh, yeah, no, no, you’re right. 185. 185 for your treat, right? Was it 185? Yeah. Yeah, fat and protein. Yeah, fat and protein. Yeah, because he doesn’t use sugar as well, with a treat that high.
Emily: His HDL,
Dr. Goglia: well, his HDL is okay, it’s 32. But his LDL is okay. If you said to me, Hey, my HDL is LDL is? I’d tell you a 180. Like, you can’t use a fat to save his isn’t. His is 122. So he’s just between 100 and 130. It’s an under eating marker. He’s trapping fat to protect himself. And then you go, Oh, one more marker. Your HDL is 32. And you’re a dude. So, if you spend more time in a catabolic environment, In an anabolic environment, you’ll suppress [01:23:00] HDL. So what he’s doing is environmental, not genetic. I don’t eat enough and I eat a lot of carbs. And there we go. God, I got two people right tonight. It’s amazing. This never happens.
Emily: Is there a formula you’re using?
Dr. Goglia: Well, you know, you look at the numbers and you use those markers like, like LDL, under 100 is desirable, 100 to 130 environmental, 130 to 160 environmental splashes to an extra moment of death, like hypercholesterolemia, over 160, alright, we got a problem and a Possible coffin at Costco, like that. Trigs, under 110, like mine sits at 48, but they wouldn’t sit at 48 if I ate the sugar I wanted to, because I am fat and protein deficient. So under 110, 110 to 145, you were eating sugar at the wrong time of day, and you were on the bed on it. 145 to 175, splash of mom and dad, still primarily environmental, maybe a little hyper hypoglycemia, like, like that hangry feeling you get for the little sugar sensitivity. [01:24:00] Over 175, that’s a marker. But you and sugars are not friends.
So we look at that. And then we see those numbers improve, as you get on the right food plan, and we run the blood work, every couple of weeks, every three weeks on clients, we see the numbers line up. Like you might start with a ratio of 4. 5, if you’re eating correctly, your ratio will drop into the low 30s.
I love to look at leptin and insulin, it’s cool, and we’ll, we’ll run full panels if needed. But here’s the thing, I love all that stuff, don’t get me wrong, but I’m like, what’s usable? What will you as the client understand without being so overwhelmed, you go, fuck it, I can’t do this. So how do I wordsmith that for you?
How do I get you to buy in and give me a leap of faith when you don’t know who I am? And you’re a female and I’m some dude that says I’ve been doing it for 40 years. I’m the best in the world. You don’t know me. So how do I engage you and get [01:25:00] you to believe that eating more food is going to promote a healthy lifestyle, a loss of body composition, an increase in strength, and a drop in two dress sizes? How am I going to do that? How am I going to get you to give me a buffet? So I’ve got to keep this thing simple, and I’ve got to make it fun. Yes, what do you want? Can I take that lunch?
Dr. Goglia: Yes, you can. Come on up, we’ll do it while I’m talking. Yes. Secretary Phil, do you have a reach for males? That’s a good question, how did the, yeah, as low as possible, as low as possible. Most folks that I get come into the office, the females honestly, the average female that pops into the office is over 32%. It’s crazy. And the guys that pop into the office? They’re over 28. Like, when I get a guy at 22, I’m like, right on, bro.
Here we go. Let’s go. [01:26:00] I want you, if you’re a civilian dude, I’d love to see you at 12. I’ll take 14. I’d love, I’d love to see you at 12. The older guys, like me, you know, happy if you’re 16. Get to 16, shit, you’re killing it. Anything that’s lower than where you’re at now is a win as long as you can sustain it.
I just go back to sustainability, right? Just like with your training. It’s got to be sustainable. You’ve got to be able to want to do this on a daily basis so that what you’re really creating is a youthful future. But more so, I’m a big believer in understanding the distinction between disorder and disease.
So I see a lot of disorders that come to the office. Like, Elevated Trigs, IA1C. It’s not a disease yet, the guy’s not on meds, but it is certainly a disorder. And if not mitigated with nutrition, let’s call it the best of medicine for the moment, then you’re going to have a disease. And then you’re going to adversely [01:27:00] affect your potential for a great youthful future.
And as you get older and you look at retirement, you’re going to be so happy. So how do you keep this thing super simple? How do you create a visual where people can really see it and see their changes? And how do you talk to the other half of our sex, the females that have been told to be scale obsessed?
How do you get rid of that wound? What do you gotta do? You gotta say to them, when you go to Nordstrom’s, you go buy a dress. Do you buy a dress weight or do you buy a dress size? What do you do? Hey, sir, look at you. So, right, so if your weight stayed the same, and you dropped two sizes, would you be happy?
And then you’d be like, well, yeah, I would be happy, so fine, fuck the scale, the scale’s an asshole. So, you gotta make some, you gotta have some fun with it. And, you gotta know that no one’s gonna do it right, not even the guys that get paid for it. [01:28:00] You’re not supposed to do it right. Because maybe you’ve got two kids, maybe you’ve got an ex husband or an ex wife, maybe you’ve got a business you just started up, maybe you’ve got a boss that’s on your ass.
You’re not going to get it right all the time, but if you can give me 80%, and if you can clearly tell me, after getting coached, what you didn’t do right, I win. Because before you saw me, you couldn’t tell me what you did right, or what you did wrong. You just knew you were doing something that wasn’t making it feel so good, and your pants were tight.
So the more nutritional confidence I can give a client, the more I can wordsmith it, the more valuable I feel. And I live in a real place of imposter syndromes, in a special world of nutrition, because everybody claims to be an expert at it. I guess I claim it. But I want to do it. And I’ve had a history of bad food programming and cancer and all that crap, and an Italian father that’s been waiting for me to get a job for a year. Years. You [01:29:00] do what? I tell people what to eat, Chaz. My father’s name is Chaz. You tell me what to eat. Yeah. So people, you got an office? Yeah, I got an office. So people come to your office, and you tell them what to eat? Yes, I do. Do they pay you? Yeah, he’s from Boston. I’m from Boston.
Dr. Weitz: You know what, the library actually closes at 8, so I pick the close
Dr. Goglia: Oh shit, really? I do. I’ll go real fast. Anyways, yeah, you know, so.
Dr. Weitz: So, thanks everybody.
Thank you for making it all the way through this episode of the Rational Wellness Podcast. For those of you who enjoy listening to the Rational Wellness Podcast, I would very much appreciate it if you could go to Apple Podcasts or Spotify and give us a five star ratings and review. As you may know, I continue to accept a limited number of new patients per month for functional medicine. If you would like help overcoming a gut or other chronic health ondition and want to prevent chronic problems and want to promote longevity, please call my Santa Monica Weitz Sports Chiropractic and Nutrition office at 310-395-3111. And we can set you up for a consultation for functional medicine. And I will talk to everybody next week.
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