No Grain, No Pain

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Dick's.com for fast shipping, curbside pickup or same day delivery. Every holiday starts at Dick's. Hey, it's JJ Virgin. And welcome to the JJ Virgin Lifestyle show where I talk nutrition, exercise, mindset and lifestyle with some of the coolest people in the world. And I also give you tips that you can put into immediate action to uplevel your health so that you can go out there and live the big life you're meant to live. So today's show is about gluten, but honestly, it goes way beyond gluten. If you've done the Virgin diet, then you know how I feel about gluten. Of course, if you haven't done the Virgin Diet, what? What are you waiting for? You've probably discovered if you have done the Virgin diet, that you feel a lot better when you don't eat it. Now, today we're going to talk gluten, but again, we're going to go way beyond it. We're going to talk about grains in general and what else could be causing pain and inflammation. And I have an amazing, awesome guest to do this. You know, it's been so interesting is this is a guy, a doc, who I've been quoting for years. I actually wrote about him in the Virgin Die book and then I got to meet him. So he, you can imagine, I was a tad starstruck when that happened. If you haven't heard of him yet, it's just gonna be a matter of time. I mean, first of all, you're gonna get introduced to him on this podcast, but he has a book that's gonna come out that will be massive around this whole concept of green flammation. Don't you love that? So let me tell you a little bit about Dr. Peter Osborne. He's the clinical director of Origins Healthcare center in Sugarland, Texas. Beautiful office that I've had the pleasure of going to and eating amazing food at because he had a little party there. It's just southwest of Houston in Sugarland. He's a doctor of chiropractic medicine and a board certified clinical nutrition and an expert in orthomolecular and functional medicine. And he's been practicing since 2001. His clinical focus is the holistic Natural treatment of chronic degenerative diseases with the primary focus on gluten sensitivity and food allergies. You can see why I like him so much, right? He's helped thousands of patients recover from mysterious medical illnesses that, ooh, all of a sudden get a whole lot better when you take out these things. Go figure. Dr. Osborne received his doctorate from Texas Chiropractic College, and he's held faculty teaching positions at Texas Women's University and HCC's nursing program, teaching neurophysiology, nutrition, biology and anatomy and physiology. He lectures nationally to doctors on topics of gluten sensitivity and and intolerance, celiac disease, drug induced nutritional deficiencies, and many other nutritionally related topics. He's the co founder of Nutra md, a nutritional supplement product line that addresses nutrient deficiencies caused by commonly prescribed medications. And he's the host for the radio program Alternatives for Health and Wellness and the executive secretary for the American Clinical Board of Nutrition. He founded the Gluten free Society in 2010 to help educate patients and physicians on the far reaching effects of gluten sensitivity. And he is the author of Glutenology, a series of books designed to help educate the world about gluten. I'm going to add in there about the evils of gluten, so you can see why I'm so crazy about this guy, right? So let's do it. Dr. Peter Osborne, welcome to the show. So big question here because what I love so much is that you've really gone beyond just looking at gluten and looking at grain in general. And really, what's the connection between grain inflammation and chronic pain?

Well, there's several different connections. So we traditionally think of gluten and we think evil, bad protein that creates autoimmune disease and leaky gut. And we classify gluten as just one family or one type of protein primarily found in wheat, barley and rye. But yet we fail to look at all the other forms of gluten. To date, there have been hundreds and hundreds of different types of gluten that have been identified. Medical literature only really one of them gets scientifically tested for if you go to the lab and ask your doctor to measure for gluten sensitivity yet. And so most people that come back negative for gluten sensitivity, but yet they go gluten free, still feel better and even better yet if they go grain free. So kind of in summary, if we take the definition of what gluten actually is, gluten is this family of proteins found within all grains. There are hundreds of different forms of gluten. And many of them have been shown to be more detrimental than the original gluten that was discovered that identified the cause of celiac disease, which is called alpha gliadin. So we've got gluten, not just alpha gliadin, but gluten in all grains that has been shown to in many cases be a trigger for inflammation, be a trigger for leaky gut. But then you have the qualities of grain in general. So grain being very high glycemic and so it can spike blood sugars and there are proteins and carbohydrates within grains that can drive blood sugar up, drive insulin up, cause a burden on the adrenal glands, and tend to lead to challenges with hormones that drive up inflammation. So we had this, what I call grain flammation is where when you, when you, even if you're eating the so called gluten free grains and you're eating these corn and rice substitutes, you're really driving up your insulin, you're driving up your blood sugar, you're creating an environment that's conducive to metabolic syndrome, to weight gain and to chronic inflammation.

Such a key point too, because when you look at what's happened with the whole gluten free life, we've made this transition to corn pasta, you know, it's like you actually didn't make it any better. And that also then brings up the answer to the question because people go, well, I tested negative for celiac disease. And you realize it's just a much bigger issue than that. So I love that whole concept of grain flammation rather than just looking at a specific type of gluten in wheat, barley and rye. And you mentioned it a little bit, but it's such a key point about what eating the wrong foods can do to your hormones because as we know, your body is a chemistry lab. So let's talk about that, about how eating the wrong foods can impact hormones. What can happen there?

So eating the wrong foods, one, if you're allergic to a food, so we're using gluten or gluten sensitivity as an example. One of the things that's going to do is it's going to spark an intestinal permeability or hyperpermeability, AKA leaky gut, which then allows for the floodgates of your GI tract to open up. And basically what that does is it bombards your immune system with a constant onslaught of proteins and bacterial and bug poop that just leak into your immune system and create this Chronic inflammatory status. What that does internally is, is it alters your hormones. And one of the first hormones it alters is it changes your cortisol output, that adrenal hormone that we oftentimes hear about, because cortisol is our natural defense against chronic inflammation. And what happens when people have these food issues and they don't take the food out of their diet is they burn out the glands. So they burn out their adrenal glands, trying to fight the inflammation that the food is causing. And then subsequently, our blood sugars are going to come up when our cortisol comes up. And then now we're using more insulin. And so now we become, over time, more and more insulin resistant, which is prediabetes, and then subsequently diabetes, which eventually or initially leads to weight gain. So we've got cortisol being pumped out in high quantities, which leads to fluid retention and bloating. And then we have the side effect of this excessive insulin production, which tells our body then to store fat even if we're not eating enough calories. And so we end up stuck in this state of. Of swelling and bloating and weight gain, which then subsequently causes all kinds of joint problems, because now you're carrying an extra 10 or 20 pounds on your knees and on your hips and on your spine, and so you end up with a greater degree of wear and tear. And so then that leads to more cortisol response because your body's trying to heal that repair and tear, and your cortisol and your adrenal glands are already burned out. So it just leads to this chronic, vicious cycle, I call it the muscle wasting cycle, where we end up causing hormonal changes with food that leads to muscle loss, muscle atrophy, joint pain, and weight gain. And it just never ends. Unless we interject by changing the diet.

Of course, I hear that, and I think, well, what most people would do when this all starts to happen is they think, oh my gosh, I have arthritis, right? I better go get an nsaid. I better go get some kind of medication to reduce the inflammation. Not realizing that what's happening is that they've got to change what's at the end of their fork so they fall into a bigger bad trap. And I know you've coined this, the prescription pain medication trap. So how do we get in this? And more importantly, how do you dig yourself out of that one?

So getting into it is as simple as eating the wrong things. Having pain goes on. The origin of the pain goes unrecognized by the Doctor or the patient or the person. And so then the solution becomes ibuprofen or Advil or some type of pain reduction medication. Some of them can be addictive. And then they create other problems in and of themselves. But most of your just even your standard ibuprofen or aspirin, what happens is those drugs actually inhibit and block vitamin C and folic acid and iron. And so now when you start to lose these key critical nutrients, those nutrients are required to heal tendons and ligaments and muscle tissue and cartilage tissue. So you get stuck in this dependency state on you take the medicine to block the pain. But by taking the medicine, you block the nutrients required to heal the damage that's been caused by the food that you were eating that never really got truly diagnosed. So the way that you dig yourself out of it is I would recommend anybody who's struggling with chronic pain to get a good relationship with a functional medicine practitioner. Functional medicine doctor. So that you can really seek the underlying cause of the pain. And for some people, I see grain is a big cause of pain. It's why I wrote the book. But then you have other foods that people can be allergic to. I once had a young child that was allergic to blueberries and it was causing his knees to swell up the size of softballs. We think of a healthy food sometimes, and one man's food is another man's poison. Trying to determine what food is healthy for a person is a very unique process. And working through that with a functional medicine doctor would be a really great place to start.

So just for people, most of the people that are listening to this are well versed. They're sophisticated, they've been with me. But for someone just jumping on new, they may be going now, what the heck is a functional medicine doctor? So just give us a little overview of a functional medicine doctor, what we should be looking for and where we could find someone like that if they are not lucky enough to be near Houston, at Sugar Land, Texas, and they can come to you or travel to you, which is what I would recommend, because you're a rare gem out there.

Well, thank you. So, yeah. So a functional medicine doctor, we say, okay, a regular traditional doctor is a doctor who sees a symptom and he addresses or treats the symptom by artificially manipulating the outcome using a drug which can change the quality of life temporarily but never fixes the underlying cause of the problem. Whereas a functional medicine doctor is more focused on why is the pain there in the first place, why is the problem there in the first place. Let's look for the origin, let's look for the cause, and let's change your lifestyle, change your behavior, change the things that you're doing that are causing this. And then now we've got a solution, a real solution. When looking for a functional medicine doctor. I've actually created a database for functional medicine doctors called myfunctionalmedicindoctor.org and so we have a lot of practitioners that are listed in that database as a place to go and look to find a doctor all over the country, actually all over the world. But then the other things that you want to look for is you want to look for a doctor who's credentialed. And there's a lot of different credentials out there. And there's the Institute for Functional Medicine, there's Functional Medicine University, there's the American Clinical Board of Nutrition, all these are postgraduate programs that help doctors make a transition from a traditional kind of practice to learning more about functional medicine. So it's critical that you look for somebody who has some credentials. But even bigger than that, in the healthcare arena that we live in today, there's this mass exodus in medicine Medicine doctors are jumping ship and they're going toward functional medicine or they're quitting. That's been the trend that I've been seeing. And so what you don't want to end up with is a doctor calling themselves a functional medicine doctor who just jumped ship and they don't really have any experience. Let other people be the experience for that doctor. But if you're chronically ill, you want to find an experienced doctor. So the question I would ask any functional medicine doctor is one, who are you credentialed with? And two, how long have you been practicing functional medicine? Not how long have you been practicing? Because if they've been practicing 30 years, but they just got their certificate to practice functional medicine six months ago, that may not be the best choice.

Right, because when you really look at it, it's 180 degree shift from how doctors are traditionally trained. I mean, when you talk about the prescription pain medication trap, you realize that those short term solutions create a lot of long term problems. Now someone comes into you and let's say they've been on ibuprofen, they've got leaky gut, they've got food intolerances, all of these things, and they're in chronic pain. What are some of the natural ways, what are some of the things that you can do and what are some of the things people listening can Just do right away to help start reducing pain and inflammation.

Well, easy things to do. Proteolytic enzymes are a, they're still not a fix, they're not a cure. But we're talking about making a transition from a drug to something that's not going to create a prescription pain trap. So proteolytic enzymes work really, really well. So does turmeric. What we want with turmeric is we want a really concentrated version of turmeric. Turmeric, you can use spices in your food, but if you really want a strong anti inflammatory dose that's going to reduce pain, you really want upwards of 3 grams of turmeric that's standardized to contain 90 to 95% what we call curcuminoids, which are the active ingredient that block the inflammation within, within it. Skullcap is a root that does a really, really good job of blocking inflammation. Omega 3 fatty acids, EPA and DHA do a really good job. But you got to get doses 4 to 8 grams a day to really, really block long term chronic pain and long term chronic inflammation.

And of course pulling out the grain.

And the diet changes. Absolutely, absolutely.

And I want to emphasize this to everybody because you know, When I was 17, I actually tore my ACL and had five ACL surgeries and ended up bone on bone. And I was able to live bone on bone which is an excruciating situation for most people for 20 years. And the reason I was, is I went, I went off of foods that I was intolerant to and I used high dose fish oil and I used curcumin and some other boswellia and some of these other things. And so it is amazing what you can do with first of course the diet and what your diet recommends. And that's why you can, you can actually, I'm not sure if it's out yet. Depending on when you're listening to this, the no grain, no pain book that you've got coming out is just a must have for your success library because it starts there and then using these nutrients, it's amazing what you can postpone, which is what I always look at is sometimes, sometimes you just have to give in and have, have surgeries. But if you can postpone them or put them, put them off altogether. Fantastic. So there's these things work so incredibly well and is evidenced of me being able to walk around bone on bone for years and years and years and years. In fact, when I walked into the doctors, they're like, how are you walking in here? I go, well I'm not walking in here, I run the stairs, I'm doing all this kind of stuff. And that leads me to the next thing. So someone who is overweight and they have chronic joint pain, I know for a lot of people they think, oh well, you know, I just can't exercise, or maybe all I can do is get in the pool. What, what would you recommend for someone who has chronic joint pain and is overweight? What can they do?

Well, if they're overweight and they have a hard time with their feet or their knees or their hips, then we can focus on some light body weight sitting exercises, depending on whether or not their shoulders are capable of handling it or their elbows or if they're not having wrist pain. But one of the best forms of exercise that people can do who can't tolerate exercise with gravity or resistance weight is whole body vibration therapy. It was actually the technology was designed by the Russian space program and it was designed to increase bone density and muscle density after astronauts would sit on a space station for six months and just completely atrophy. So this technology was designed to put muscle and bone density back into these astronauts who'd been in zero gravity environment. And it's very, very low impact and it's very, very well tolerated by obese people, by people with chronic pain. And so you can start out real mildly with some protocols and programs using these vibration plates. And then you can slowly progress as you get stronger, as you lose weight, you can progress to body weight activity and progress to then subsequently even more advanced movements and activities.

And the most important takeaway there is there's always something that you can do.

Always.

There's always something.

Yeah.

No excuse. So here's the toughest question of them all. And I haven't told you I was going to ask you this, so that's even more mean is I would love to hear just one. And I know this is what's going to be tough because I talked to you before and I know you have so many amazing stories, but I'd love to hear one great turnaround story of a patient you've worked with that will help inspire those listening.

I've got the perfect story for that. She was a 62 year old woman and what she had told me when she initially came to see me was she said that in my 30s, I just felt like my body was falling apart. So she lived half her life body falling apart and her daughter actually drug her into my office. She was like the skeptic. Skeptic, right. The worst case this isn't going to help me. This is ridiculous. Food. How could food changing your diet really lead you? And she told me that she was very upfront and very honest in our initial consultation. I take it all with a grain of salt. And I said, okay, fine, well, let's talk about what we can test you for and what we need to do. Well, anyway, she ended up losing. In the first six months, she lost about 32 pounds. She.

That's probably someone who's never been able to lose weight too, right? No.

And she's 5 4, 220 pounds. Right. And so, you know, you imagine that size of a frame carrying that quantity of weight in the pressure on the joints and the spine and all the other tissues. I mean, she was in a. She was. She had a lot of problems. And so losing that weight initially, she then was able to get down and get up into the floor. She was able to play on the floor with her grandkids. She was able to walk to the grocery store. She was able to walk around the grocery store. She originally came into my office with a walker, and now she's thrown that out. She doesn't need it anymore, and she's lost. In addition, I think she's lost now a total of 78 pounds. And the last time that I saw her was a couple months ago. And we spent the entire appointment. It was great. We were just smiling. We were having a good time. We spent the entire appointment teaching advanced exercises that she hadn't been able to even think about doing since she was in her 30s. Now she's in her 60s. The biggest skeptic saying, there's just no way that this is going to change me. And she's just turned her entire life around. And she's got, you know, she's got. We don't. Nobody knows how long they have, but she's got years left on her life. And the quality of her life going forward is going to be better in the last half of her life than it was in the first.

So don't you just love this? So what does she say now? Don't you just want to play back the first time you met her?

You know what, what was interesting about that is I asked her, I said, I want your story. I would love to share your story with the people who are reading my book. And so she said, you can absolutely have it. I would love to. She says, you're absolutely right. If people can realize that me, an old woman in horrible shape, the biggest doubter there is, if I can make a turnaround and nobody else in the world ever will have an excuse. And so she shot just this wonderful video for me and sent it in.

I love that because, you know, you want to take those people that just thought it was never possible and when you can turn them around, then someone's sitting on the fence going, you know, I hear you, but I don't want to give up my popcorn, my gluten, my blah, blah, blah, blah blah. And you know, the big thing is, hey, what if even 10, 20% of this was true and you pulled it out? You know, you just said I'm just going to try this for a little while, just a little while, a couple weeks. Because I know that you've seen in a couple weeks massive shifts can happen and these are just small changes. So that would be my biggest recommendation is if you're listening to this and you've got any issues with fatigue, joint pain, headaches, skin problems, weight problems, low energy, let's see. I think it just kind of goes on and on and on. You owe it to yourself to give, to give it a try to listen to this whole concept of no grain, no pain. Pull it out and see how you feel because it can be remarkable and remarkably fast. So thank you for your time today and again I'm going to emphasize grabbing your book no Grain, no Pain. If it's not out yet, you can pre order it. It is definitely one that you'll want to read. You have been one of my mentors for a long time. Before I ever even met you I was quoting you. So it's a thrill to have you on the show today.

Likewise. Thank you so much for having me.

Peter. Thank you so much for joining me today and I want to remind you listening to visit towncenterwellness.com to get more of Peter's awesome information. Now after the break I'm going to be answering the listeners questions so stay with me. If you could get the world's best.

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Visit thrivemarket.com welcome back. This is the time where I answer a listener's question. And today's question is from Karen from Charlotte, North Carolina. And she asks, you know, I'm happy with my weight, but I want to lose my belly fat. All right, well, here's. There's a couple of things here. Now, first of all, it's not what you weigh. It's what that weight is made up of. So what I want you to do is make sure that you're not just weighing in. And I actually used to tell people to weigh in once a week. In reality, the studies show that people who weigh in daily actually do better at maintaining their weight. So make sure you're weighing in daily, but I want you to go beyond that, and I want you to get a scale. The one that comes to mind is the Tanita Body Fat Scale or bioimpedance Scale. So you're not just looking at weight. You're looking at what that weight is made up of. You're looking at your body fat because you want to make sure that if you are losing weight, you're holding onto or building muscle as you're losing fat. And you know, that may mean that you're not actually even losing weight, even though you're dropping sizes and dropping that belly fat. So again, I want to reframe you there. Now, along with that, once a week, do a waist measurement right around your belly button and a hip measurement. Okay, here's how you do this. You put your feet together and you measure around the widest part of your hips and then the narrowest part of your waist. And basically, we're making sure you're not an apple. Okay. So for women, ideally, your waist to hip ratio is 0.8 or less. And for men, it's 1 or less. And ideally, less is best on both of those. Right. So now, besides just those measurements, for women, ideally, your body fat ranges somewhere in the 18 to 22%, could go up to 25. And it's been interesting. When I first learned body fat percentages, they were the ideal was lower, and we keep raising them up. And I think that's wrong. So really, you want to be in 18 to 22%. For men, somewhere in the 10 to 15%. Now, if you're an athlete, you'll see athletic women somewhere in the 15 to 22% range. And athletic males could be down as low as 5% to 15%. You're considered to be obese as a woman if you're 32% or higher. And for men, 22% or higher. And it's so important to look at this because remember, it's not about your weight. I remember this one woman, Vicki, who came in. Belly fat was her issue too. That's why I related to this question when I saw it. And she was, she was not like you wouldn't have looked her and said, oh my gosh, this woman is fat. She was actually tofi, thin outside fat inside. She had high levels of body fat, not much muscle. And what was interesting is we got her on a resistance training program, got her on the right diet, lowered her carbohydrates, made sure she had enough protein and good healthy fats, and she dropped two clothing sizes. It was crazy. I can't remember now how much her body fat shifted, but it was a massive shift. Something in like the 8% range, I mean, a big change for her. Two clothing sizes pretty much tells it without losing any weight. And that was what was so substantial. So in fact, if I remember correctly, I think she even went up a couple pounds because muscle's heavier. So this is so critical because I want you to think about not just weight anymore, but what that weight's made up of. And also making sure that you're losing your belly fat. You want to make sure that you're losing your belly fat because you want to make sure that you've got a smaller waist. You know, your belly fat's really a barometer of your metabolic health. If you've got more belly fat, you could be tofi, like I mentioned before, thin outside fat inside. If you're trying to control your weight solely by diet alone, that's where you end up becoming tofi. That's what the researcher who coined that term found. It was people trying to control their weight by diet alone. Now, we know diet's the big needle mover initially for losing weight, but to maintain it and really shape shift your metabolism into fat burning rather than fat storing, you've got to be doing exercise, burst style training and resistance style training. These are critical for the long haul. Now, a couple other things. If you've got more belly fat, there's a couple other things that could be going on. You know, one of the barometers of higher belly fat is either having higher cortisol, which could be due to elevated stress or poor sleep, or higher insulin. And that could also be due to poor sleep or poor diet. Someone who has higher insulin levels or is insulin resistance or pre diabetic or is eating a higher carbohydrate diet with more Fructose or poor sleep. You know, just one night of poor sleep can make you more insulin resistant. Higher insulin levels actually make you store more fat around your waistline and so do higher cortisol levels. Cortisol actually is going to help you lay down belly fat and increase your fasting blood sugar and break down muscle. And all of that, of course, at some point will raise your insulin too. So your belly can also be a measure of your metabolism and what's not working there. So either of those issues high insulin or high cortisol, the result could be belly fat. You know, and I look at my belly, if my belly's starting to go up, I'm like, stress, right? It's my stressed belly. So you want to be aware of that. Now, one of the most significant things you can do to help drop your belly fat, besides eating by the sugar impact diet and the virgin diet, is to make sure you're getting a good night's sleep. Eight to nine hours of high quality sleep. And doing resistance training, which can help your body improve your insulin sensitivity. And doing burst style training, which helps your sympathetic nervous system handle stress better. And then taking some time out each day to have some fun balance, right? You hear about balance, so take some time out for fun and then do some things that help calm you down. Maybe that's meditation or journaling, petting the dog. Whatever works for you. Whatever is your form of. Of stress management. You know, I've always. The stress management thing kind of makes me nervous because it's like another thing to do, you know, but for me, it means taking a bath or getting in my sauna. I have this really amazing sunlight and infrared sauna or walking the dog. So, you know, think about whatever that means for you, because that's what's important is, is this going to help me handle my stress better? Think of belly fat as really your body's early warning system, saying, all right, something is not right here. And it's for you to figure out if this is due to your diet or if it's more of a cortisol stress response or more of an insulin stress response or both. Now, if you'd like to submit a question, just go to jjvirgin.com ask and you can leave a voicemail for me. And I love hearing from you. And one more way, I'd love to hear from you. I hugely appreciate it if you could jump on Stitcher or itunes and leave a review for me. It helps a bunch. And be sure to subscribe and share the show with your friends, this is JJ Virgin signing off and reminding you that you are worthy. Dare to live a life that matters.

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