Unlocking Your Natural Weight Set Point with Dr. Partha Nandi

Dr. Cates: Hi there. I’m Dr Trevor Cates. Welcome to The Spa Dr. Podcast. On today’s podcast, we’re discussing how to unlock your natural weight set point. My guest today shares how your gut holds the code to weight loss and the end of cravings. My guest is Dr. Partha Nandi, who is a board certified gastroenterologist, three time international bestselling author and the Creator and host of the Emmy Award winning medical lifestyle television show, The Dr. Nandi show. It airs on weekdays and over 120 million homes across the U.S. and in 95 countries worldwide. Dr Nandi is also the chief health editor at ABC Detroit. He travels the globe speaking on how to be your own health hero, which includes his no nonsense approach to food and fitness, how he combines eastern and western philosophies and the science behind the amazing health benefits of spirituality, mindfulness and community. In this interview, we talk about how research has shown our gut microbiome can alter our weight and energy. And when you come about it from this approach, rather than the typical approach of eating less calories, you also find with this approach you’ll achieve more energy, vibrant skin, and it sets you up for disease reversal and prevention as well as healthy longevity. Dr. Nandi shares simple steps to revitalize your gut and revitalize your life. So please enjoy this interview.

Dr. Cates: Dr. Nandi, It’s great to help me, my podcast. Welcome.

Dr. Nandi: Hey, thanks for having me dedicates. I appreciate it. I’m always a big fan of everything you’re doing. So it’s always a pleasure to be with you.

Dr. Cates: Yeah, absolutely. So we’re talking about, weight, healthy weight, healthy gut today. And I think a lot of times people think about when they think about weight and getting to their optimal weight, they think about, okay, I need to eat less, I need to exercise more. And that’s just all it is. And you know, of course on The Spa Dr. Podcast we talk about things like hormone balance and a lot of different things. But you know, you have a slightly different take on this right, on the really what’s important.

Dr. Nandi: Absolutely. Yeah. Thanks for bringing that up. You know, here’s the thing. People think about slim and being a healthy weight knee and it automatically goes to Instagram pictures and these, you know, these kind of unhealthy just expectations. To me it’s really about having a healthy gut, right? Healthy gut and a healthy body that leads, that leads to weight loss in a healthy way. So what do I mean by that? People when they say healthy weight, they have different expectations. But I think it all starts with, with your healthy gut. And a gut really has to be fundamentally for you to have any chance of getting help. And by that I mean that I think that the, the everything, all health starts with your intestines. And when you think about it, every time you eat something, your body has to make a decision, right? Every bit of food, everything you put into your mouth, it has to make a decision. One, is this a friend or is it an enemy? Is it something that has to be digested or excreted? Is that something that the immune system has to be activated or not? So every single time you eat something, the, the, the God has to make decisions. And except for the skin, which you talk about what other parts of your body is exposed to. Anything that’s out there, meaning that, you know, not nothing is sterilize. Whatever you have in your hand, you can put it in your mouth and it doesn’t have to be sterile. And why am I talking about this with, with talking about a healthy gut and healthy weight is because if your body, if your gut is not getting the right stuff, by that I mean it’s not getting the right material to be able to make it healthy. You don’t have a chance. And, and by that it doesn’t mean that you just starve yourself for a whole day. Or if you, you know, just eat a certain type of food every day or run 15 miles. It’s really about giving your gut the stuff that it needs. And I think that’s, that’s the key. And I think there are a lot of dietary fads out there. I think right now lots of people may like Paleo or Keto and before it was something else and tomorrow will be something else. But it’s really giving the gut of the balance that it needs to be able to develop itself. So that’s, that’s what I’m talking about. And you can actually change your weight set point if you do that. So not only does it that, that can you eat and, and, and not have to deprive yourself. You can do that and actually thrive.

Dr. Cates: Yeah, it’s amazing. And I, I love how you talk about how much everything you put in your mouth, everything you eat. Really think about it because it’s not, I think a lot of times we eat because something tastes good or because we’re bored or feeling low. If you think about everything that you put in your body, it does something, it serves a purpose. I think that’s very powerful. It could be kind of an intense thinking about it that way. So not too much pressure, but just being mindful about it I think is key. But there’s some really interesting research coming out about what we eat and how an impacts the gut microbiome and how that plays a role in this reset of your weight, right?

Dr. Nandi: Absolutely. Yeah. And I’m glad you brought that up, it’s this is not to say that you have to go crazy every single time you put something in your mouth, you have to think about it. What I mean is that your body has ways to be able to correct itself and if you’re mindful, like you already pointed out, well, if you’re mindful about what you eat, most of the time, I call it 80% of the time, if you get 80% of the time, eat the stuff that you know you should not. By that I mean whole foods, fool’s that foods that are not full of processed grain, right? So not simple sugars. If you can avoid simple sugars, you’re going to have complex sugars like for example, fruits and vegetables. Those are also sugars. But they’re complex, which are good for you. And I’ll talk about that more. But, but if you can do that, not have bad fats. To me, the ultimate bad fat, every, you and I have both had pizzas in our lives. So it’s not like you can’t eat pizza ever. But if you do it all the time, it’s not just the bad carbs, it’s also the bad fats that then affect your gut. And you brought up the microbiome. A lot of this, not the only thing, we have to say, that it’s not the only thing, but it’s a huge part of what’s going on the microbiome or the trillions of bugs in your intestinal system, in your gut that often can control and help you to be able to fight disease or sometimes hurt you to be able to make disease. So in your gut, there’s a fight right now as Dr. Cates and I are talking, there is a fight with, with trillions of bugs fighting for domination because they’re fighting for food, they’re fighting for resources. And if you have unfavorable bugs in your system, they can create a environment for your gut not to be able to thrive. And why does that matter if your gut doesn’t thrive? Here’s what happens. Your gut is responsible for the beginning and the end of disease. So there’s something called the gut barrier, right? So you have a one cell layer thick between here’s stool and here’s blood and it’s one cell layer thick if you can, if you don’t have that barrier, you have what we call in functional medicine a leaky gut. As the gastroenterologists, there’s an official term in western medicine, we call that increased intestinal permeability. Same idea that this kind of area that’s the gut, a barrier between poop and blood becomes a little leaky and stuff can get through. Not so much that you’re full of infection, you’re dying. But small little cracks in the armor coming in. And then inflammation begins because stuff that’s not supposed to be there on the, on the side of the blood then starts to begin inflammation. Why does that matter? Because when you begin inflammation in your body, the cells, the immune cells talk to each other. So the cells that rob the gut talk to your brain, talk to your heart, talk to your talk to your, your joints. And they basically communicate that there’s what trouble this trouble brewing. And so that means for the right person, not every single person, but the susceptible person, it’s the beginning of disease like autoimmune disease, right? Like for example, Lupus or Crohn’s disease or diabetes. For those of us who are not susceptible, that inflammation doesn’t allow us be able to do what, have a healthy set point for weight. It doesn’t allow you to use insulin properly. So we now know when you have got dysbiosis. So what that means in English is that you don’t have the right gut microbiome. You can actually you’re not able to take the insulin in yourselves. When you don’t do that, then you’re not able, you’re not able to metabolize energy. If you don’t do that, guess what? You’re always fighting. Having the right weight and the right health. It makes you what? Prediabetic. In something called the Metabolic Syndrome where you can have diabetes, high blood pressure. So all these things start with the gut. Even epoxies way back, I think 300 300 BC said that the beginning of health starts in your gut, I mean they didn’t, they didn’t know why, but they had that inclination way back. The Greeks, you know, Hippocrates is the beginning of medicine, the father of medicine, and we now know that when you look under the microscope on the electromicroscope, we can actually see areas of the gut that’s supposed to be intact having leaks. So that’s the one factor. The microbiome is not healthy and to be healthy you have to give it the right stuff through your mouth. That’s not the only thing. I often people say, well if I just eat the right stuff and I exercise and I do, you know, crossfit and everything else, that’s all it takes. Well that’s part of the story. The thing that people don’t talk about is also spirituality and as you know, I have a summit coming up and we talk about not just the food, but also what can you do with, with your mindset, your spirituality to change it. And people said, well, what does that have to do with anything? What does it do with weight gain? What does that have to do with the gut, Gosh, you’ve gone nuts. We have not. What it is is that the spirituality can affect something that that changes the gut microbiome changes your gut health. And that is the whole idea of fight or flight. When you have the lack of ease or the lack of, of, of comfort. And and in your mind to have that peace, you have something called dis-ease, right? That’s the beginning of, of life without having health cause disease. So when you have, you have a mindset that’s not tranquil. What a mindset that is is that unrest and you’re not calm, you’re stressed. And in you and I know in our, in our part of the the world, there’s incredible amounts of stress, and that increases cortisol when you have increased cortisol. And yet I have the fight or flight mechanism that that really helps you make more and more cortisol, epinephrine, that changes your gut. It changes your gut lining. We know that your gut lining is not healthy. You’re in a pro inflammatory state, which means that you’re increasing inflammation and your gut microbiome is in disarray. It’s got that dysbiosis by increasing cortisol. What that means. Listen, if you and I are stressed one time a day, that’s okay. That’s not gonna work. It’s not gonna make something a change in your body. But what’s happening? Well, it says that my patient, for example, will come in just it was, it was last week, I believe. Today’s, yeah, it was last Thursday and she came in from New York. This was her scenario. She cannot stand her job. Her, her boss is screaming in it all the time. Then when she goes home, she has a relationship where her significant other has no support for her and is yelling and they’re fighting. Then she, she’s too tired to do anything and she goes to bed. This is a cycle every day it is unopposed, unresolved stress and what that does to your body is increase your inflammation. So if you don’t have a way to be able to cope with that, and I think for example, if you like prayer, if you’re religious, you like to pray, great, you can pray. But if you’re not religious, you can. You can practice yoga, practice meditation, practice, Tai Chi. Heck, go for a walk in the woods. Whatever you need to do. And what that does is for me when I practice meditation, is that it helps you to understand that I’m part of something that’s bigger than me, that that I’m not alone, that something is there to help me. And that feeling that we’ve had in humanity for thousands of years is missing. And that’s part of the fact that it’s causing the inflammation in your body. Resulting in you not being able to, we talk about it in the slim gut summit, right? But it’s really about having a healthy gut that leads to everything else. And if you don’t have the right mindset, if you’re not practicing spirituality, that’s gonna make a big difference. And I’ll go through more of it. But that’s, that’s the beginning of making a healthy gut dedicates.

Dr. Cates: Yeah. And I love that you’re talking about all of these connections. And of course skin plea is that outer reflection of a lot of what you’re talking about internally with the dysbiosis issues in the gut, the leaky gut. They can lead to dysbiosis issues with the skin. So skin microbiome imbalances, and also leaky skin. And people have all these skin issues, these chronic skin issues. There is such a great connection between the two.

Dr. Nandi: And Dr. Cates is going to be on the summit and she talks about that. You know what I love about, the summit that we’re doing is, it’s talking about healthy gut, but it’s coming in so many different angles. So we have a professor of medicine at University of Chicago, right? Practicing traditional medicine saying, listen, how is this connected? How is a healthy gut connected to your overall body health? How is it connected to you having a healthy weight? You’ve got amazing speakers like Dr. Cates. We’ve got folks that talk about how, for example, having the right balance in your gut can affect your hormones. How it, if it can affect blood sugar control. So it’s really the beginning to meet the beginning and end of having health or not having health. And, and furthermore, I talk about, you know, I have, um, a five step plan and you know about this, I wrote a book about the five steps to becoming your own health hero. I call a healthy hero. Somebody who is an advocate for their health that really takes their health and makes it the number one priority. We even go into in the summit to talk about how purpose, how a purpose driven life of all things can actually help your, your gut. And we now know in a synopsis in short, that if you have purpose in your life, Dr Kate, we now know not less than 10 studies showing you can, you can decrease the incidence of some of the most common diseases in the world. Heart disease, diabetes, things like Alzheimer’s. I mean cancer. And you think, wait a minute, why would purpose do that when you have a purposeful life? Like so if you ever see Dr Cates, he’s never not doing something right because she’s got a mission and you guys will follow her podcasts, well she’s got a mission. When you have a mission, when you have focus, what happens is that the, the unrest that I just talked about, right? This, this slow level of fight or flight is dissipated. And the same things I talked about, cortisol, epinephrine, the inflammatory mediators in your body are decreased. So simply having a purpose can make a huge difference. But when I see a simply having a purpose, it’s one of the most difficult things I had to do. Listen, I went to medical school, I became a physician, but still I honed down my purpose and a much later time when, when I saw my dad, when he had the stroke and I became his advocate and I had to go spend nights in the hospital, I really understood what I needed to do. To me it was to be able to help people understand what it’s going to take to be able to prevent that stroke, prevent that disease, and also cope with it when you have it. So what I’m saying, it was difficult for me and it’s difficult for almost everybody. So simply having a purpose is not easy. So many people have tried and really a failed. So you have to make a concerted effort. And we talk about that, how you make that effort to have a purposeful life. I also talk about movement and, and so again, we all know that, you know, if you, if you move more and you expects an energy, you know you’re going to, you’re going to have a healthier body, right? But what was not, you know, intuitive or mix like, oh yeah, that’s like a, that’s like a no brainer is that it can help your gut when you move, when you actually move, but do move with purpose. And what I mean by that Dr. Cates is that, you know, you talk to patients, and I’m sure you do too. They tell you, and I asked them, did you go to the, did you go work out or did you do, did you do an exercise? They go, no, I hate it. I hate going to the gym when I have to go. I dread it. And then, you know, I go there and I’m not getting any results. And I said, well, let’s think about it. If you hate something that you’re doing, you’re going to do what you’re going to do everything that is opposite to what you’re trying to achieve. Meeting that you’re going to increase inflammation, you’re going to increase cortisol. Your body doesn’t know you hate going to the gym. Your body still thinks that a tiger is chasing you because that same mechanism of stress goes up. So when you are stressed every time you do something that involves movement, that’s not gonna help you. So I say move with purpose. Lots and lots of now experts in movement that are going to be on the summit as well. They’ll tell you that you want to incorporate movement into your life. So if you like hanging out with your kids, run with your kids, right? Or walk in the garden. If you do, you can still work out in the gym, but make it something that you love to do because then what happens is that you’re not increasing the inflammatory mediators and and, and really going against everything you want to do, which is trying to have a healthy body, trying to have a healthy mind. And guess what? Your healthy gut. We now know studies showing that when you actually move, your gut has less dysbiosis, less bad bugs, more good bugs in your system. So we’ve talked about eating the right stuff. We talked about having spirituality, and moving with purpose and then having purpose. The other thing that’s critical to me is at, and we also talk about this in our summit as a tribe. What you’re doing today, right? And in your podcast, every single time you’re giving, you’re giving a group of people the strength to be able to work together, right? This is not a one man show. You bring on a, or a one woman show, I should say, right? It’s you’re bringing on all these experts it and bringing a tribe together, eh, to be able to help folks. And, and whenever there’s a tribe involved and there’s multiple, multiple ways to show this, that you have less disease and it, it also helps decrease all of the bad factors in your gut when you look at them with the substances that actually worsened, got helped there, decrease when you are in a tribe and when you’re in a tribe, it’s the same. It’s a broken record. It’s the same story. You are decreasing unrest, you’re reducing stress, you’re reducing the inflammatory. So again, it’s, it’s, it’s, it’s so interesting that there’s so much evidence coming out and we talk about that in the summit, we’re not just talking about, hey, you know, I heard about this and that we actually talk about evidence based stuff that shows you can change your life, you can change the gut health and then your health. And to me that’s amazing. And you talk about it on your podcast all the time. And, and even on our show and my television show after Dr. Cates talked about it, you can empower yourself and change your life. And to me, that’s what’s exciting. No longer is that that, well, I’m screwed. You know, my mom, dad, Grandpa, all these people have these problems. Maybe they were, they were, you know, didn’t have the right weight or didn’t have the right health. And now you know, now we know that only 10% or less, all of your disease and your health is dependent on your genes. Is there a factor? Absolutely. But it’s the minority. The stuff that Dr. Cates is talking about and we’ll talk about in summit, will really revolutionize what you can do with your own body. To me, that’s exciting because now you can offer some solutions. It’s not just, well, here you go. Or in traditional medicine, here you go, here’s your prescription, use your pill. Go ahead. Be a diseased person. You may be, and watch, you’ll actually pick that and reverse your disease and be in health. And that’s what I’m excited just about doing it. And you’ve done summits before too. It’s, you know, it’s, it’s, it’s a labor of love because the fact is you really have to want to change people’s lives and we do. We really want to do that.

Dr. Cates: Right, right. Well, and, and you know, I love all the stuff that you’re talking about and I know you’ve got your TV show, you’re used to interviewing people and having people on, but doing a summit. How many people did you interview? Cause it’s a lot of work, a lot of people to interview.

Dr. Nandi: Yeah. I think we interviewed over 40 people for this, for this summit. And it is, and everybody, here’s the, here’s the amazing thing, and you know this from interviewing people, whenever you interview people, you learn yourself. It’s people that are passionate about what they do and, and, and they want to share this with the world. And you get excited because you learn, you know, something every time. Dr Tom is somebody, you know, and, and, and he’s in the summit as well. He was doing an interview in, from a, I forget in Italy or someplace in Europe. I had, a doctor who was actually in a boat in, I think in Greece, I mean, these people are passionate about what they do, right? Most folks, you tell them they’re on vacation somewhere, they’re not doing anything. These guys like, I want to be able to share the knowledge. So I love it. It’s mostly selfish because I learn a lot, but I also, we’re able to give, you know, amazing, amazing people that have spent their lives often, you know, doing things to change the planet, like yourself. Like, you know, we interviewed, Dr. Cates, I mean, you know, the thing that she talks about, nobody talks about, nobody talks about skin microbiome. This a here, put some crap on your skin’s lather to stuff up and you’ll be great. But she’s talking about what the root causes to help you and that you know, what’s on your skin is on the outset. So I, I love the fact that I learned, I then, I think that our communities learn as well when we, to me, that’s another such an amazing example of a tribe that we put our collective minds, our collective passions together to help our collective communities. It’s incredible because you can’t get that anywhere else and you, you can’t go, and maybe you can, I guess somewhere in the planet you go to a physician or a healthcare practitioner, they’ll give you all this. I still do that exist. I don’t think you can get a forum that has these kinds of amazing forward thinking people. This is not to say if you’ve got some problem, you throw away all your pills and you say, well, you know, I went down to staff at any summit and it’s all over. It’s not that. It’s, it gives you tools to be able to make yourself better. Perhaps you could reduce the doses. Perhaps you can get better, make the medicines or whatever treatment you’re getting more effective. So that’s what’s cool about this to me.

Dr. Cates: Yeah. Yeah. And I love that you’ve interviewed all these people. Um, I want to ask you with, with all the different people that you’ve talked to and with your knowledge base when it comes to food, what are the foods that you think, and I know you mentioned bad fats versus good fats, but like are there specific foods that are really good for, of course in addition to good fats, but maybe more like more specifically what are the best foods for the gut. And then specifically we were talking about, you know, weight loss, what are the things that we need to eat more of that may because you know, often times we are talking about don’t eat this, don’t eat this, but look, can you eat, what are the things that, you could eat.

Dr. Nandi: Right. So I’ll just tell you what, you know, and I give my kids, so my, my breakfast, lunch and dinner, it is pretty much like this, this is kind of my range. So I love to put some sort of a probiotic and some sort of a prebiotic in every meal. So what does that mean for those who’ve never heard of that? So I liked it for the foods with some, some fermented foods with good bacteria at every meal. So you know, I, I will have in the morning. I almost always have Greek yogurt. So if you like, if you like Greek yogurt, please go for it. If you don’t, then you don’t have to. But you can, if you like, for example, Sauerkraut, if you like Kimchi, if you, if you like Kiefer, if you like Kombucha, you gotta like something, one of those things, you include that with your meal. Why is that? Because that will help you to number one, replenish and give you better bacteria. Number two is I try to have at least one fruit. So yeah, today, today I had blueberries. What I do is I don’t get a flavored yogurt that’s Greek. I don’t, I don’t get one of those that says, you know it’s blueberry Greek yogurt. I actually get the yogurt, I get real blueberries and I put it in there. I think it’s amazing. Why? Because you avoid the stuff I talked about which is the simple sugars that are added to these yogurts to make them better tasting. The simple sugars will do what? They will actually make you more insulin resistant when you make, when you become more insulin resistant then you do what you accumulate fat, you accumulate weight, you become pre, diabetic over time. If you do it once in a great while, no problem. Right? Or if you do it the minority of the time. But the most of us are eating the stuff by the boatload because we don’t know that that yogurt, we don’t have time to look at the back of the label to see that there’s added sugar. So I would put some kind of fruit the the day before I had strawberries, a day before I had nectarines and a before I had apples. I pick a different fruit with a Greek yogurt everyday that you can do that too if you like to to be non vegetarian if you don’t want, if you want some kind of meat. All I would say is that makes sure that you, whatever source of meat you’re getting, if you can let it be organic, if you can let it be, if it’s, if it’s red meat for example, that grass fed, if it’s fish, if you like salmon or some sort of protein, then make sure that it is wild caught. So, but I would eat that and then I would have a glass of water and that’s it. I, you know, I don’t eat, the portion has to be something that that sustains you, but it doesn’t have to engorge you. Right. For lunch I will have, I typically have a salad almost every day. So why would you want a solid number one? It fills me up. So I have different types of Greens. Sometimes I’ll have Kale, sometimes I’ll have spinach, and I’ll have green leaf, lettuce, whatever it is. I try to have organic as much as I can with that because it’s right in contact with the chemicals. So you don’t, don’t want to get the toxicities of the chemical. And then if on a vegetarian day, I’m actually vegetarian, I’m two times a week completely vegetarian. So those days I will have garbanzo beans, I’ll put the goons in there to get some protein on the days I’m not, I’ll put chicken, i’ll put Salmon, I’ll put, Turkey and, and that gives me, you know, the protein that I need along with the salad that I always, I always put in some, some sort of a fruit there because what that does, again, it’s feeds your microbiome. It’s filling you up, but it’s not giving you wasted empty calories. So for example, if instead in the morning I had a Bagel, you know, you have all these simple sugars, it’s an empty calorie, meaning that it’s not sustaining me. The blood sugar in my body goes up pretty quickly and not sustain. So it makes your insulin go up, spike up, and it gives you increased weight. So I’ll have that for lunch along with, you know, some, some sort of nuts one day, some sort of nuts I have, but I could have almonds, I’ll have pecans, I’ll, I don’t have peanuts but I’ll pick some, some sort of nuts to give me a good fat. Sometimes I’ll have sliced Avocados. Again, good fat. I like coconut. Some people don’t like coconut. Try to incorporate it sometimes with a meal. That’s lunch. And then dinner. I like, I like to have either I’m a big fish and chicken. I rarely eat red meat. If you do, again, the caveats just have a small, smaller portion. But again, I will have, for example, brown rice or I will have quinoa with whatever meat I have and I try to prepare it with olive oil if I’m going to fry it. And remember another, you want to have good, good fats that you can eat and olive oil is a good fat. If you eat butter and that’s, also a relative good fat, you can have a ton of it. People think while it’s butter’s good. So I would put myself a stick of butter. He can’t do that because even even good things in large quantities and result in what weight gain. Right? So you want to have a sense, you want to have a sense of what a portion is, it’s not starving, but really you want to have a sensible portion. Along with that, I have a vegetable I like in our families go to is Broccoli, but we’ll have asparagus, we had Okra the other day and if you don’t like Okra, pick a vegetable that you can have. You don’t have to have it boiled all the time. You can have it sauteed just as long as you’re mixing it up.

Dr. Nandi: And I like to put turmeric on my food. It’s, it’s my Indian Macron so we put turmeric on, on our food and that’s also a digestive protector, decreases inflammation. And I’ll have dessert, probably a bad dessert probably once a week. What that means is I’ll probably have ice cream with my kids once a week, but typically I’ll have some sort of fruit or I’ll have, I’ll have yogurt again with the fruit and that’s kind of my dessert. But that’s, it gives you a perspective. But that’s just me. The reason why I give a variety of choices because it, as long as you stay within those parameters of having fruits and vegetables, every meal, a fermented product, and probiotics with every meal, a food with increased fiber, which is your prebiotic, you should, you should be. Okay. And again, you don’t want to engorge yourself. I would, I try not to go to fast food restaurants. Listen, have I ever gone? Of course we all have, right? I mean once in a while if you go to your, your party at work or, or about kid’s birthday party, it’s okay if you can follow the 80 20 rule, 80% of time you do the parameters that we talk about and we go into more detail in the summit. We give you recipes as well. I mean that are more detailed, that give you an idea of what’s going on. But life is just normal, right? I mean, you have kids. I have kids. I mean, stuff happens, right? So you can still 20% of time deal with those, those times that you can control it. But the times when you can, which is to me 80% of the time you can really do the things that give you the nutrition, not just for a, uh, slim got physically but a healthy mind, you know, for me and for you, you know, we have to, we have to function. Most people were, were watching and listening. They have to function at a high level. You know, you have to be able to use your brain. So some of the foods, not only is it great for your gut, it’s great for your brain. I mean, the, the good fats that I talk about are amazing fuels for the brain and keeps you healthy. And the other thing I did not mention is that you have to sleep. This is something that’s super challenging for me. But if you don’t sleep and you do all the stuff we talked about it, it’s not going to work. It’s just not gonna work because your body sleep to me is brain food. It’s immune system food. Your body is meant to rejuvenate and rest and repair. If you don’t allow it to do that, you don’t have a chance, especially if you’re suffering from a disease or if you’re trying to do things like maintain a healthy way, try to prevent yourself from becoming diabetic, those types of things. But, I’m excited. I think that people are going to really enjoy the summit and get a lot out of it and get a lot of different tools and Dr. Tom had a amazing tip for me just the other day. You said he asks his community, and you may have heard this already, that he said, spend one hour a week. I love this one hour a week educating yourself. So if you, if you sign up for the summit and it’s like a thousand things, you know, there’s so many people in there. It talks, it’s great to be able to listen to everything all the time. But if you say, I’m going to give myself one hour a week to be able to educate myself to make myself better, I mean that, that’s more than 90% of people in this country, in the world do. So. I love that Tiffany said, if, you know, download, if you can download the summit and take the the link to, to, to register and look at these amazing folks, you don’t have to do it all at one time. You know, you have time to do that just to one hour a week. You’ve got to do more. Great. But I think that’s a great tip and I, I’m, I’m using that from taking that tip from it. I’m using it.

Dr. Cates: That’s great. I love it. It’s so true. And it ties into what you talk about in your book about being in charge of your own health. And I think now more than ever, people need to do this and they have tools like, like summits and podcasts to help them get that information with real experts of know what they’re talking about. So we will have the link up to the summit on the, the below the interview on my website, below your interview so people can can sign up for it there and, and, and it’s free. Can you tell everyone how it kind of works for people who are not used to the online summits.

Dr. Nandi: Yes, totally free and the, and you can, you can sign up and get all the amazing, amazing, the talks and all the free gifts. It’s from August 12th to the 18th and you can just go online and register anytime and, and, and register for all these talks. And again, I think it’s invaluable information and tools that you can use to really build a better life. And I think that what’s key is that this, this is information for you that stays with you forever and you could buy stuff and it’s great and it goes away. But the knowledge that you can get from stuff thay Dr, Cates talks about and and, and we’re going to talk about in the summit is invaluable because it stays with you and it helps you be able to, to make a plan to really be able to get this stuff done

Dr. Cates: Right. And if people don’t catch it, they can, they’re a recordings of everything that people can purchase after it’s done going live. Right. So it’s free when it’s live and then if you miss those days, you can still get the recordings, right?

Dr. Nandi: Yeah, absolutely. Yes, exactly. They live on forever. By the way, my wife told me to tell you that she loves your all your products and she saido you better tell her when you’re in the podcast. I’m telling her, I said, yeah, we love it.

Dr. Cates: So thank you so much. She’s a big fan of my skincare products. I love that. I love that.

Dr. Nandi: We both are! I think the thing is that I know we’re talking about the summit, but I’ll, I’ll just digress, is that, you know, you spent a lot of time making the stuff that you do, and you could do it cheaper, but you don’t, you make it right and you do it for your community and there’s nobody who does that with the integrity and the passion that you do. So that’s why it was important for us to, to let people know that, you know.

Dr. Cates: All right, well thank you. Thank you so much for saying that and thanks for being on Dr. Nandi and I know I can’t wait to check out the summit too and people can sign up and check it out.

Dr. Nandi: Thank you. Thanks so much for having me. I appreciate it.

Dr. Cates: I hope you enjoyed this interview today with Dr. Partha Nandi and got some simple tips to help you with resetting your gut microbiome, resetting your weight set point, and of course all the benefits that come with it. We didn’t just talk about your ideal weight, we talked about all these other potential benefits that you can achieve by this approach. So I hope you enjoy this. And I know he shared with you some of the things that he eats and his daily life, which I think was great to hear. And I also want to recognize that everybody has their own diet restrictions, their own things that help them. And he gave a perfect example of what’s possible. And when he says things like he loves to eat fruit, he didn’t say, I just eat fruit by itself. He combined it. It’s about combining foods, the right foods and the right times, the right amounts and, and then also finding out which are the foods that work best for you. So there’s a lot of individualizing here. I think he made a very simple and easy way to go about it. And I love how he talks about how 80% of what goes in your mouth and those foods that you’re taking in or really the ones to focus on. And, and I think that’s a great place to start. If you can get to even more than that, that’s fantastic. But we all want to have some flexibility. We have lives, we travel, we go to parties and social events. So I understand it’s going and starting with wherever you are. So again, I hope you enjoy this and to learn more about Dr Nandi and his summit that he’s got going on as well, and I’m a guest on, I’m one of the speakers for, you could go to TheSpaDr.com, go to the podcast page with his interview and you’ll find the information and links there. And while you’re there I invite you to join the spa doctor community so you don’t miss any upcoming shows. And I always like to encourage you to take the skin quiz cause it can give you very valuable information about what your skin might be trying to tell you about your health, including your gut microbiome. So just go to TheSkinQuiz.com free online quiz, TheSkinQuiz.com and I also invite you to join me on social media. We’re on Facebook, Twitter, Instagram, Youtube, Pinterest. Did I say that one already? So I’ll see you here next time on The Spa Dr. Podcast.