Ep 43: Secrets to Successful Dieting from Dr. Stephen Tates

In this episode, host David Maloof discusses the importance of how we eat in achieving our health and fitness goals. He is joined by Dr. Steven Tates, a master herbalist and naturopath, who shares his expertise on the topic. The conversation covers five key rules for healthy eating: no late-night eating, no drinking with meals, eating small portions and chewing slowly, avoiding eating under stress or in a hurry, and only eating one starch with a meal. These rules apply to everyone, regardless of their specific dietary preferences. Following these rules can lead to improved digestion, increased energy, and better overall health.

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Transcript

Hello everyone, welcome to Adventures in Good Health, the place where we discuss natural approaches to healthy living. I'm your host, David Maloof. Okay, so if you're watching this show, there's a decent chance that you're on a diet or you're thinking about being on a diet. Well, we're not gonna talk about the specific food today, but we are gonna talk about how to eat because how you eat,

plays an extremely important role in the success of your diet. So to help us walk through some of the best practices for how to eat is my guest today, Dr. Stephen Tates. Doc is a master herbalist, a naturopath, a diplomat of integrative medicine with over half a century of herbal medicine experience. And Doc, we're gonna put some of that experience to good.

to good use today. And so, a lot of people are on diets or maybe they're not even on a diet. It's just, you know, we all eat. Is it safe to say that how you eat plays a critical role in the success of your fitness and health goals? I will take it another step too. How you eat and understanding the rules in consuming food.

is the first step before you start thinking I want to become a vegetarian or I want to try to change my eating habits. So the rules that I'm going to mention apply not only to people who are trying to change their eating habits or lifestyle, but people who are not ready to do that, but they need to understand how to eat their foods. Even if it's not the best foods, there's rules of the road that when you violate it, even if you're not eating right, it makes your problem even worse.

So, you have to understand that. And then people who get on a diet program or want to become a vegetarian or a semi -vegetarian or paleo diet or something like that, there's certain rules that these people are not following because they don't recognize that these are actual rules or the first step in improving your health by what you're consuming in your body. And we're going to do these as five. We're going to try to do these one by one. You know?

All right, how many rules are there? Five. Five of them. Okay. All right. So, all right. So, are you ready to jump right into rule number one? Rule number one. No late night eating. Now, a lot of us because of our work schedules, we're working at night or we're running all day and it's nine, 10 o 'clock at night. And now we're talking about eating a meal. It's going to first keep you up. Secondly,

It's impossible for the body to digest food after a certain hour. So even if you're eating wholesome, if it's nine, 10 o 'clock at night and you're having a vegetable dish, your body's not going to break it down because our body has three eight -hour clocks in a 24 -hour cycle. One for the body, one for the mind, one for the spirit, and a physical clock for digestions from noon to 8 p .m.

That's when the body can break down what we're eating, assimilate it, digest it, eliminate any byproducts from it. Before that time, before noon, people tend to eat big breakfasts. And what happens is, if you think about it, when you've eaten a big breakfast, you're tired and sluggish all day. But when you've eaten really light, you actually have more energy because the digestive cycle has not started.

The word breakfast means breaking your fast. And when you break the fast, it should be on tea, liquids, juices, fruit, small amounts of stuff. No bread, no pancakes, no biscuits, no waffles, none of that stuff, because it's heavy, because the body can't break it down, because it's not that time for digestion. Then around noon, then that digestive cycle really kicks in. And the best time to eat your food.

is between that noon, five, six o 'clock in the evening. Even though that cycle is from noon to 8 p .m., when you get closer to that 8 p .m. time, then the body won't be able to break down that food. That's why people who eat late gain weight faster, because it just sits. Even if it's good food, it is just going to sit in the body. And now a quick word from our sponsor, Dr. Tate's Herbal Tinctures and Tonics.

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order. For more information, click the links below and now back to the show. So, you mentioned that the body is really good at digesting starting around noonish noon to 8pm. Does that mean people shouldn't eat a breakfast, protein shakes, a light breakfast, maybe a fruit, especially, you know, but when you start to get into the breads and the

grains and stuff early in the morning, the body can't break it down. So it's going to sit in the body, ferment, spoil, clog the system, and drain your energy. You ever had some time, and we've all done it, that you've had a big meal first thing in the morning, by one, two o 'clock, three o 'clock in the afternoon, you're tired, you're sluggish. You know, it's like, oh wow. Then some days, you might not eat nothing at all in the morning, maybe nibble on some fruit, you know, have a shake with some tea.

and you have better energy throughout the day. That shows that the body knows that differences are, it's not 12 yet, okay, and it won't break it down. And this is based on the sun and the moon cycles and where they are. So, because some people, they'll work night shifts, then that really throws off this digestive cycle. So, because it's after eight,

and they're working at 12 to six shift or 10 to four shift, then what they eat should be very, very light. Fruit, juices, teas, the body has a better chance. Maybe some vegetable soups has a better chance of digesting it. If not, it clogs and it messes up the best of diets. And for those who are not vegetarians, are meat and potato people.

David Maloof (07:17.198)

That still applies as well. So that's why we said in the beginning, it's not so much what you eat, but how you eat and understanding those rules. So, if you're a meat eater, okay, eat light in the morning. And then if you're having your steak and potatoes and stuff, you know, you want to do that during that noon to 8 p .m. cycle. Because after that, you're screwed.

So, Doc, are you interested in hearing a case study?

Okay, so as of late last year, I had reached a certain point in my weight, had weighed more than I had ever in my life. And I even talked to you a little about this. And you had recommended the herbal fat burner, which I started taking. And then you'd also mentioned about some of the eating and how you should eat and when you should eat and stuff like that. And so, on January 2nd,

my wife and I started making some changes and I don't consider myself to be on a quote diet. But I used to eat a big breakfast every day, especially when I was traveling, you know, those hotels, these big buffets, all that kind of stuff. I was like, oh, I'm just gonna, I need to have that big breakfast. That's the most important meal of the day is what we always would hear. And we changed from that.

And so now I have breakfast with my wife, usually around noon to one in the afternoon. And if somebody had told me six months ago that I could actually do that. Well, I'd be like, oh, I'm so hungry and lightheaded and all that. I mean, I would have thought they were crazy because I just knew me. But hitting that weight honestly scared the heck out of me. So we started eating around noon. One o 'clock was our first meal of the day and it was a breakfast. It's kind of a light breakfast.

And then we have a dinner, and I don't eat late. I used to eat, I used to get up at two or three in the morning and would fix myself a couple of English muffins every day. It was always delicious. I think I was putting on, I was paying for that. I mean, that was going right, you can't see here, but that was going right here. So I stopped that. I stopped eating probably eliminated 90 % of my carbs and was,

took what you told me very seriously about the timing of the eating. And I've lost, I'm not saying exactly how much I've lost, I've lost 10 years of weight. I'm now back down to the weight when I got married weight. And without being on a specific diet or anything, I just reduced my carbs, take the fat burner and I eat breakfast.

noon to one o 'clock in the afternoon and it's made a change. So if anyone who's listening to this are like, well, I don't know the sun and the moon. I don't know what it is, but doc, you know exactly what you're talking about, and it's changed my health. So there you go. There's a testimonial on rule number one. And I'm not going to, I'm not going to do a testimony on every single rule, but I know that people want to listen. They want to listen to your other rules.

But just understand this is real stuff. This is real benefit for people who, who listen to your recommendation. So thank you, doc. And so now with that testimonial over, are we good to do good to start with a rule number two? Yeah, almost almost. Okay. Good point in a statement. You said that we hear breakfast is the most important meal of the day.

You know where that slogan came from? The breakfast food industry. The people who make the sausages and the biscuits and the bacon and stuff. So yeah. One of these days we're going to do a podcast and it might be slightly off topic about all the things we think we know about life. Modern society is actually was developed by a marketing company.

David Maloof (11:40.174)

But that's a whole other topic. It is the most important meal in the day because that's when they make their money. And that's that game. But now we're going to go into second one. And that's rule number two. Rule number two. Do not drink with your meal.

I know, I know. You know that tea or that Patron or that juice or something. You can. Well, unless you're drinking Mexican, unless you're eating Mexican food, I wouldn't, you know, I'm not sure Patron would go with that, but you're like, you're like not even wine, not water. What happens is that when you drink with your meal, you wash out the digestive juices so that you're eating, and the body can't break down those foods adequately.

Because all the chemicals that are secreted when you're trying to digest food to break down the food into soft substances to be absorbed into the body can't do it because you've watched those digestive fluids out because you're drinking with the meal. And so, you know, now people say, well, I've always drank with my meal. And I grew up, I did that too. But I was...

Eating too much, eating too fast, eating too heavy, and I needed something to kind of wash it down. But as I change, and some of these other rules will apply to this as well, I've reached a point that now I can't drink with my meals. So it's an adjustment that we think is real difficult, but I tell our audiences listening that if they give it a two, three, four week trial, which is I'm not going to drink with my meal.

and then they try to go back to drinking with their meal, you feel the dissolve because your body's become more sensitive to its whole digestive process. So the body breaks down the food you're eating, helps digest it, assimilate it, and eliminate the waste from that, assuming we eat right. But just say, for example, your meat and potato person, as I mentioned before, then if you've got your beer or your juice or your wine, whoever else, then you want...

to give a certain amount of time before you eat and after you eat. Now some books will say an hour before, hour after. My mind, that's not realistic, okay? You want about 15, 20 minutes before your meals. If you're going to drink some tea or something and you want to make sure that you got a good 15 minutes, 10, 15 minutes before you start eating. When you finish eating, then you want to give it another 15 minutes. Give the body a chance to break it down.

to get the nutrition or get something or allow it to digest. And this is probably, once you started, one of the easiest things to do because it feels right. It's something about when you go back to drinking with your meals after you've stayed away from a while, the food and everything doesn't feel right. It feels like mush in the body. So then if we eat late and then we drink with the meals.

You see the pattern. I'm eating late and I'm drinking with my meal. So my body's not digesting it because it's too late and it's not digesting it because I watched the digestive juices out. So that stuff stores and ferments and breaks down in the body. So no drinking with the meals. All right. So, um,

your recommendation, and just so that I'm quoting you, is it's okay to eat your Big Mac and your fries that hold off on the soda. Or the shake. You know, whatever. Or the shake, okay. And that was actually a setup, I was just playing a joke. I know, I caught it, but I wanted to tell you. Because I don't think you would ever let anyone quote you on that one. But your food, all right, so when you're eating, eat your food. Eat your food.

The drink should be separate because it's diluting your digestive juices and a key part of your digestion happens in your stomach. Yeah. Obviously. And that just dilutes it and that causes additional problems. Now to add to that point, once we put food in our mouth, there's enzymes going all the way down to our stomach that helps soften and break it up so we can absorb the nutrients. We wash that out.

then it can't do that process. So, it sits in the body. Even if we have bowel movement and stuff, it still sits. So that's the second principle. You notice I didn't say if you're a vegetarian or if you're a meat eater, these are rules that apply to our viewers no matter what the eating habits are. Universal truths or axioms of eating. I like the axioms of eating. I'm going to use that, okay?

I'll be sure to coin that. You don't have a patent on that one, do you? Too late now. No copyright, no trademarks. Are you ready for number three? I am ready for number three. Well, first of all, I'm going to try number two. I will try it. We'll see how I go. So I'm ready to take this to the next level. And what you like is it will help you digest food better, which means more energy.

and it will make you even firmer. Now I tell people when they start that their cell phone, when they're getting ready to sit down, put a timer on it. If you're drinking something and then you put 10 minutes or 15 minutes on your timer, say, oh, now I can eat. And then when you're finished eating, you have that timer for 10, 15 minutes. Oh, now I can drink. So see, you start doing it. Start with five minutes, move to 10, move to 15. All right, but in my household, we're not allowed to have cell phones at the dinner table.

I can have it off in the distance. All right. Mental telepathy or something. Okay.

Okay. Rule number three, eat small meals or small portions, saucer size amounts. Okay. And chew slowly. Okay. Small portion. You say saucer size amounts. And chew slowly. And chew slowly. Here's the thing. I was at a,

Chinese restaurant, vegetarian Chinese restaurant. And I was ordering some food to come home with, okay? And I eat my food in sections. Like I might eat the rice, wait a while. Then I might eat the vegetables, wait a while. But I'm sitting there and waiting for my order. And it was two people sitting there eating. And David, their head was down like this. And they were doing this, you know? That boarding house style eating.

It wasn't until the man lifted up that I realized he had a beard. OK, because he said he was just doing like this. Body cannot handle that. Think about children, babies, OK? You only can feed them so much and instinctively they don't want anymore. Come on, take some more. I don't want that. OK, so that is an indication that it should be small portion. Every species in nature.

other than us, you know, eat some small portions, except dogs. You put food in front of a dog, it can eat everything until it kills them. Cats, cows, birds, everything, you know, they will eat small portions and they save the rest. If a cheetah grabs a deer, that deer might last three days because it's taking sections, then it run around the forest and then come back and eat some more. That's how it should be. So you want to have like a saucer size amount.

eating slowly at the right time. And one of the principles, if you take a couple of bites and you chew it, let it feel like it's come down to your gut a little bit before you take a couple of more bites. What that does is it keeps you from eating too much because you're going to get the nutrition eating slower than when you eat fast. You know, people inhale their food and the body doesn't have time to say, stop, stop, I've had enough. Don't put me anymore.

And that's another way that you gain weight. Now I have to give my father credit. He wasn't into natural healing or health, you know, ex marine sergeant. And I would inhale my food as my word. I mean, as a child and I would eat it so fast. And my father would say to me, boy, do you remember what you ate? And because he said that, it went out of my mind what it was I eat. He said, don't turn around and go look.

You know, but I was eating it so fast, I was inhaling it and I was starting to gain weight. And a lot of people I counseled when they started doing small portions. And I said, get a saucer and then eat in small portions. Like, say for example, you eat salmon, right? Okay. You wanted a salmon meal. You got the salmon; you got the rice and you got the vegetables.

One of the things I tell people, we eat small portions. So start with the salmon, because that's what you really wanted. You know, take your time, chew slowly, then wait a while, then go to the rice and then go to the vegetable. But that's, that makes you do small portions. You're trying to build kind of this, this discipline. Because I can imagine, well, I can do more than imagine. I can say from personal experience, I never noticed how fast I ate.

because I just ate fast. When I would go to work, I would go to lunch with my coworkers. You know, we only had a certain amount of time for lunch. We would go, boom, boom, boom, eat, go to dinner, even in corporate environments. So a corporate dinner, you know, with vice presidents and directors and stuff, everyone was just inhaling their food. And this is like,

expensive food, eating at nice restaurants and stuff like that. It's like in 20 minutes, everyone's done. Yep, we're all done. Let's go eat, let's go do something else. Let's go to the bar, let's get drunk, whatever. And it wasn't until I got married that my wife, she's like, you need to slow down. You are eating too fast. But until someone actually said something to me, I had never noticed.

And now today I noticed, because like you had mentioned, you saw that gentleman at a restaurant, he was eating like this. I notice now in restaurants and places, I just like, wow, people are like - They're fast. Fast. And are they really getting the nutrients? Are they really, I mean, first of all, are they even enjoying the food? That's a good question. I don't want to answer that one. Yeah, are they even enjoying the food?

And two, what you're saying is they're almost like skipping the first step of their digestive process, which is in their mouth and their soft. It's a, it goes right down the hatch and they're dead. And that's a good point you make because when you're chewing your food thoroughly, and I've read where you need to chew your food 75 to 100 times. Yeah, right. Not even close. 75 to 100 times like per bite. That's what those some of those. I need to see the science behind that.

Maybe that was for cows. There is no science for that. I want to see that one. The digestive juices start in your tongue and in your saliva. So when you end doing this, you've already bypassed one section and then you keep bypassing the other sections and then it ends up sitting. I will go, I say I'll go to an Ethiopian restaurant, and I pick up some vegetables, vegan plate and some of the salmon, the lentils.

I may eat the samosa and wait a while and then come back and eat some more and wait a while. It's like the cows, you know, they eat their food, they nibble and then they walk around for a while and then they come back and nibble more. If anybody's ever had a cat, any kind of cat, and you put food out there and water, the cat will nibble and it'll run around, climb up in a dresser, drive you crazy, take a nap, come back and eat some more. So I can leave a cat with a week's worth of food.

cat will survive, a dog would not survive because it will eat everything in a hurry. And when it eats everything in a hurry, then it doesn't break it down.

Okay, one more quick observation. Again, this is from personal experience. Is that eating your meals while watching television, I really have to wonder if the rushing of trying to get through your meal is affected by that. Because what I have found is I can, when I would eat in front of the TV, I could have a very nicely prepared meal, but I'm trying to watch TV.

So, in a sense, mentally, I wanna get that meal out of the way. So I can more enjoy watching the TV show. And I really kind of wonder if we have gotten into this kind of multi -generational habit of eating, of course now it's in front of YouTube, so hopefully you're not eating, watching this YouTube channel. Put the food down! But.

I do kind of wonder if that is also part of it is, of course, now you can get whole meals at a movie theater and it's dark and it can get messy. So it's like, eat it all up, get it out of the way. So now you can focus on your movies. That's so many reasons why obesity and people heavy is a primary thing. You can go around a public school, an elementary or high school. And when I was growing up, you saw a few people that were overweight.

Now you can go and you have to look to see who's not overweight because that's a smaller number of people. In the old days, before I was born, that's my story and I'm sticking with it, but in the old days, when it was time to eat, you went into the dining room or the kitchen and you sat down and you ate. It wasn't like the television. When I was growing up, you know, it's time to eat.

and I was watching something, my father would say, boy, you need to turn that TV off. It's time to eat. And the TV would be shut off. And that's an old cultural thing, because the more you focus your mind on what you're eating, the more that actually stimulates the digestive juices as well. And you're eating slow, eating at the right time, then the body absorbs that nutrients a whole lot better than it would otherwise. All right.

Also wonder people back in the day would sit at a table and they would talk to each other. And what I have noticed is it's hard to eat when you're talking. And so I have not even today, people who talk at a meal, they're like not even halfway through their meal when you're done. And you're like, are you done? Are you going to finish eating your meal or you just keep on talking? Well.

People used to talk and so the meals would stretch out longer and you would eat a few bites and then you put your fork down and then you would say something, or you'd be listening and it was a slower pace. Wow, I mean we could probably do a whole episode just on that. To finish up on that point, people used to sit and die. So if you're eating slowly, take a couple bites, I tell people when you take a couple bites, put the fork down.

or put the weapon down as I call it, okay? And let it digest and while it's digesting, you could be having a conversation and then you go back and eat a couple more. So it was a structural thing that goes back for centuries. Now we're talking constantly and we're eating the food in a hurry. So you eat, you're done, everybody's taking a couple of bites and then let it digest. You're having a conversation as it's digesting. You go back and eat a couple more bites. That's the ideal thing which...

Just doesn't happen anymore. Everything is fast, microwave type eating. Not necessarily microwaving your food, but that kind of concept.

All right, I think we have sufficiently beaten that topic to death, which I am quite capable of doing. Number four. All right, so. Okay. Number four. I like this one. Never eat under stress or in a hurry. And this is very important because when you're stressed or in a hurry and you try to eat, the stress and the worry or the running.

shuts down the digestive process, shuts it down completely. From here, down in your intestines won't work. So if you're stressed, you're angry, you're going through crisis and you're trying to eat, there is no digestive process going on. You feel it in the stomach, might feel it up in your sinuses because it shuts it down. Reason why it shuts it down is because the nerve energy,

The energy in the nerves that's designed to help the muscles and glands in this digestive process has now been transformed to try to deal with the stress and the anger or the worry. So 90 % of the nerve energy that would be involved in the digestion of food and along with other things has now been shifted to try to deal with distress or try to deal with your hurrying up and stuff. And...

There's no digestion, not even a partial digestion. It is shut down completely. So you might as well wait. I have people say you stress, you stop, you do some breathing, do a prayer if that's appropriate. You settle yourself down. Then you eat the small portions, and you don't drink with your meals. You do all those types of things, eating at the right time. But it takes it away. You know, so I see people and especially when you're

at a kitchen table and you're eating and arguing with somebody at the table. But you're angry or you're, you know, reviewing the stresses that went on in your day while you're trying to eat. It's not going to happen. And then the other part of that is if you and I are eating and I'm stressed and I'm expressing to you my day and how stressful my day was. Okay. Now that affects me, but it also affects you because

It's going in your ears and it's going inside of you. You're trying to eat in peace, okay? And I'm all over the place. So some of that stress starts to affect your body and digestive system. So it spills over.

I mean, it makes total sense. And it does, it's almost tied in a little bit to, you know, the eating so fast is that you're saying, well, it's not just now you're talking about just the physical eating so fast. Now like you're, you're out and about. And, you know, we talk about a lot about the problems with fast food. The word fast. The molecular contents of the fast food. But there is even the nature of eating fast food.

A lot of people will eat it in their car. They eat it to go. They're go, go, go, go, go, go. And here, let me go get a fast food or maybe you're at work. You go to the break room. There's a candy bars or those really nasty little sandwiches and stuff like that. And people will literally just go, oh, because they're out. They got 10 minutes on their break. They're out. They got to go do other things.

And then you're saying that the stress just affects the body. All that energy that you should be putting into digesting. It's not there. Yeah. Okay. I saw somebody the other day leaving out of a fast-food place. I'm not going to name it a fast-food place, but as I was... I'm more curious as to why were you at a fast-food place. No, I was out by the fast-food place. He was going out. Oh, okay. He almost hit a car because he's nibbling on his burger.

and he wasn't paying attention to driving on the road. Then as he's passing by me, I see him with a burger in his mouth and his hand and he's grabbing some french fries and he's trying to eat the french fries while he's holding onto the steering wheel. I backed up. Go on, you know, just go on. And these things accelerate the aging. Now, just say I'm a vegetarian, which I am.

I've been for half a century but say I'm a vegetarian and I violated these first four rules. My food, even though it's wholesome, is going to be almost as toxic as the junk food that somebody else is eating because I'm eating at the wrong time. I'm drinking with my meal. I'm eating large portions. I'm eating under stress. So that's why we said in the beginning, it's yes, it's about what you eat. But the first step is understanding how you should eat.

What are the principles? Okay. All right. Now, all right. One, two, three, four, five. Eat only one starch at a meal. Eat small amounts. So, so, um, uh, you don't want to have some pasta and a potato. The buys on it. Oh, that's a really heavy, that'd be a really heavy food. Combining is important. And even though I put down.

eat one stature at a meal, I'd take it a little bit farther in food combining. Fruits should be eaten by themselves, with other fruits.

All right, fruits by themselves either by themselves or with one protein or one starch. Not both. What about a salad? Salads can be good. Okay. Then you can have. Is that is like your one or does that kind of like, you're like, well, some people make salads with overdue it. You know, they got all kinds of cream and sauces and chopped up potatoes and all this kind of stuff in your body. Say, ah,

What are you doing to me? Okay. So I'm going to go by these principles because this is important. Fruit by itself. Now some people break down sweet fruit, acid fruit, sub acid fruit. We're not going to go like that. Okay. Fruit by themselves, vegetables by themselves, whether they're raw or steamed or by themselves or with one starch or one protein. If I have my vegetable and then I have

a starch like some pasta or a potato, which is starchy. And then I have me some fish, bad combination. OK, so it's protein like fish or chicken or plant-based protein by itself or with vegetables or the vegetables with one starch, but without the protein. So that means starches and proteins do not mix well together. So the meat and potato dishes.

And the chicken and rice dishes are poor combinations. But that's how we eat. Most of us eat that way. Now, how do you know when the body's having problems digesting? Gas builds up. You feel bloated in the middle, okay? You feel heavy. You feel sluggish. You know, oh, that was a good meal. I want to take a nap. Well, what's wrong with that? You ate food that's supposed to nourish you, it's supposed to build your strength.

So, you shouldn't have to take a nap. Okay, but if you eat. So, if you have, so if you feel sleepy after a meal, that's a red flag or one of these rules you did wrong, or maybe all five could you done wrong and then could and then that overworked the body and would overwork the body and had difficulty or impossible to digest. It trains the body's energy with food is supposed to give you that boost. It's like in the morning.

If you have some oatmeal or it was one of the only grains you can actually do in the morning, there's some oatmeal or some fruit or fruit smoothie. You actually have more energy going into the day than with that big meal that will tide you and make you sluggish. So it's how you break up the meals. Like one starch for the meal, except if you've got a protein. Now I've read some of these food combining charts and.

It almost like you have to be an engineer to understand what they're saying because it gets too ridiculous. So I may broke it down. We'll say it one more time. Fruit by itself, vegetables by itself, vegetables by itself, or with a protein, or with a starch. So if I have a salad and I've got some chicken in the salad, I can't eat a potato on the side because that three combination overworks the body, will not assimilate the nutrition, will drain your energy.

and you need to take a nap afterwards. All right, all right. So since I've been on this little program and I've lost some weight, I think about the meals that we have at dinner and it's like a salad and a protein. I can't remember the last time I've had a starch mixed in.

like rice, we don't really eat that much rice. Potatoes, things like that. I mean, we will occasionally. Now I will say that when we travel, I kind of fall off the wagon a little bit and I'll eat a little more potato and we're staying with people and they're having breakfast. And guess what? The weight comes on. So when you're traveling, or you're visiting people when you're traveling and...

You're getting something because you're going to be on the road or something like that. Break them down. OK, I am going to eat the rice right now. Wait a while. 20, 30 minutes, maybe 15 minutes. Then I'm going to eat my fish or my fish first, then my rice. I know I'm vegetarian, but I'm just breaking that down. Then I might have to be the loop later and I can all be within an hour time, but you let nobody digest some of what you just say.

give it a break and then go to the next thing. So I'll buy food and I'll eat a section, then an hour or so later another section, hours so later I need another section. Now for those who are listening saying, why am I going to go through all this? Well, it slows down the aging and starts to reverse some of the aging in your body because now you're getting good nutrition instead of creating chaos in your body.

There has been a number of studies on people who live to be at least 100 years old. And there does appear to be a direct connection between people who live a long time, a long healthy life, and the amount of food that they ate. At least from the studies I've said, there does seem to be a connection.

just not eating a lot of food. The people who do not eat a lot of physically bulky, they don't eat the bulk. And for some reason that, that helps the longevity. The body works better. If you think about it, most people who are in the seventies, eighties, nineties, a hundred, I didn't not for the most part, smaller frame people, they're not heavy. You carry heavy weight as you get older. You're

going to create a bunch of nightmares, which we won't go through because it's not the subject today, but you create a lot of nightmares with that stored up food waste in your body. So the older we get, these rules become even more important and the smaller the frame will be. Think about when you said, when you lost that weight around the middle, how much more energy did you have? How much more mental clarity did you have? Yeah. That was much better. Yeah. Okay. So Doc, just for the audience.

Well, let's see how much of this I've retained. Rule number one, no late-night eating. Rule number two, don't drink liquids with your meal.

Rule number three, eat small portions. And chew slowly.

and chew slowly. Number four, don't eat while under stress or when you're in a hurry. And number five, only eat one starch with the meal.

And you need to be aware of veggies, proteins, and starches. You have to understand how to mix those. You got it. Okay. All right. So Doc, if someone has questions, you do consultations and you do talk to people about their diet and a wide range of health situations. Well, you can call me at 404 -943 -1171.

That way they'll get directly to me. But if they listen to the podcast and they got questions, as I've always said, they need to mention, Doc, I heard you on a podcast. You were talking about this and the other. That will help me understand that you're interested in learning new things and not just curious. You listen to the podcast, and you like the podcast and then you call and then we go forward from there.

All right, doc. Well, thank you very much for again, sharing your knowledge and experience with the audience. All right. And audience, I appreciate you. And so thank you very much for watching. Thank you for commenting. Now, if you have a question or a suggestion or you're thinking, you know, you would like to have us bring up another topic or there's something that you would like to that you would like for us to discuss, post the comment.

because I do read those comments. Also, if you like this episode, don't forget to like, and please, if you haven't done so already, subscribe. Subscribing and pressing the notification button, that helps the channel, but it also notifies you every time we post a new video to the channel. All right, so that's it for this week. I am David Maloof, exploring natural approaches to good health.

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