DIET Secrets Your Doctor Isn't Telling You!

Welcome Dr. Manisha Benot. She is a quintuple board certified physician and founder of WellCula, transforming health and wellness with her unique blend of ancient wisdom and mind body medicine. As an internationally recognized speaker, bestselling author and wellness expert, she educates on the benefits of cellular health and nervous system regulation. With expertise in longevity, plant based nutrition, culinary medicine, mindfulness based stress reduction, digestive health. She promotes the principle that cell care is self care. Once again, that cell care is self care. Dr. Benot's profound understanding of the human body at the cellular level, gained from diagnosing over a million diseases, informs her immersive longevity retreats and her best selling book the Anatomy of well Being. Intentional practices to entra to embrace your body's unique design and revitalize your health. Once again, the anatomy of well being. Intentional practices to embrace your body's unique design and revitalize your health. Welcome Dr. I've. Well, we've been talking about getting you on the show for quite some time and fortunately everything is worked out and aligned so that we have you today and we want to learn about cellular care as it relates to self care. I think that's a lovely sentiment. I certainly try to express that to my folks and viewers and listeners. So let's talk about that.

Yeah, absolutely. Rob, thank you so much for having me on your podcast and I'm excited to dive into what cell care self care means and really kind of discuss some of the things that we might kind of know at a peripheral level. But it's worth diving in deeper so people understand that they actually have the power to control their health, their health span, their longevity and overall well being.

Yeah, I, I'm sure you would agree behavioral modification is the hardest thing for us to address. And I know in my instance it's taken a long time to just create small changes in my habits that have then I, you know, I'm a heart rate variability sleep kind of, you know, measuring person and I've, I've done so. So for everybody listening, if you don't know, I have sleep apnea. Sleep apnea is one of the main drivers of problems with brain health. So I take very seriously my sleep and I prioritize sleep above pretty much everything else I do. So I stop eating about three hours before bedtime. I stop drinking fluids about two hours before bedtime. I have done a better and better job of getting away from tablets and iPads and phone screens that emit blue light to just get myself into a better situation for sleep because I'm sure You're going to discuss this. All the magical things that happen during the day rely upon a good night's sleep.

Absolutely. Well, so I'm glad you kind of brought that up and shared because one of the things when it comes to habits is that people feel like, oh, I've always been this way. I talk a lot about this in my book the Anatomy of well being is this is the way I was born. I can't change. This is just me. And the one thing I want them to be familiar with is this concept of neuroplasticity, which is this beautiful thing about the brain's ability to really reorganize itself and form new connections. And, and these new connections are based off of your experiences and they are also closely linked to the gut brain access, which is a bi directional communication between your brain and your gut. And studies have even shown that your gut, which you actually host a microbiome, a microbiota. I know most people are familiar with oh my gut microbiome, but they don't really know what it does. Well, your gut microbiome can influence how your brain works. So keeping in mind that it's not just influencing how your brain works, but also can influence certain chemicals, one of which being brain derived neurotropic factor bdnf. And that is very critical for brain health, for cognition and overall well being. But I think people don't realize that your gut and everything you do in your lifestyle and your habits is going to influence that.

Go back for a moment because just like I talked about sleep, so I feel like this is a really important factor for my guest to discuss. So I make a big deal about the quality of the food that you put in the system and the quality of the fluid that you put in the system and the quality of the air that goes into the system and the quality of the skin care that goes on the person and the quality of the supplements that go into the system. I know that may be a lot for people to kind of grasp, like why does Dr. Whitfield care about my air? Or why does he care about my fluid and what I drink it out of? So for everybody listening, if you come into my clinic with a plastic water bottle, you're going to hear about it. So phthalates are plasticizers and they are transferred from the plastic into the water and you drink the water and then the phthalates are endocrine disruptors. So everything that Dr. Benot is talking about, it, it's, you know, quality in dictates productivity, ability of your body to utilize the micronutrients, the macronutrients, all the things that are necessary in order to, you know, for me, I'm concerned about efficiency of recovery. We wrote a book about our protocol, but it all starts with these behaviors that you have to. I don't know, you just have to take ownership and be accountable for these things. I'm sure you. You're going to talk about that, but it's supremely important to me because I have people reach out to me from all over the world with problems with chronic inflammation and breast implants and all these things. And they're like, what can I do? Like, well, the first things you can do are concentrate on your. Your sleep. And these other things, they're supremely difficult to modify. I don't think drinking filter water is that hard out of a glass or. Or something metal about a plastic water bottle. But you, you please, you know, tell me how that all, you know, comes to affect bdnf.

Yeah, absolutely. Well. Well, let me take it back a step, because you really touched on something really important. And, and for those of you who are just listening, listening, I. If there's a video, come back and watch it. But I always talk about this. This is your human cell, and you have trillions of these human cells. And every day you can either cause damage to them intentionally or unintentionally just by your habits, or you can be really purposeful, like having a glass water bottle, like Dr. Whitfield is saying, and really going, all right, what can I do to protect these cells which are taking care and making my body function? So what I find from a habit perspective is we are all so busy living on autopilot that we are not slowing down. And I think that's a key part of it is slowing down and going, okay, in the morning, wake up and go, what does my body need today? Like what? Like, do I feel dehydrated? Did I not drink enough water for sleep? Did I not have quality sleep last night? Do I need to make sure that I have some sort of recovery built in? Do I need to make sure I'm eating the right things today that will help me sleep better, that will help me move my body better? So really kind of looking at it from the perspective of what do I need today Instead of just going, oh, I wake up, I make my coffee, I get in the car, I go to work, to this job that I then have to deal with all these other additional stressors. I come home, I sit on the couch, and then this is a revolving cycle. So this is really about living life intentionally. And what I recommend to people to do is stop thinking about life in the form of habits. Because for me, habits always have a negative connotation. And routines. Routines are like the things like we go to the gym and we kind of like go for a couple of weeks and then we stop doing it. And I ask people to really come from a place of increased self awareness and increased intention and place rituals into their life. Which rituals are definitely more flexible. It's kind of like, okay, hey, I can go do this. I need a cup of tea because this has been a tough day. I have my little practice where I can do that, or I, I'm coming from a negative headspace and maybe I need to start my day with some gratitude and really kind of looking at what is going to make your day better. Because at the end of the day, we only have so many days. And from a longevity perspective, some of these small, simple practices that we aren't doing that are actually a lot of them low cost or free is what's going to help you live longer.

Right? I agree with the adaptation. Whether or not we call it a ritual, a practice, a habit, I don't. That's for everybody's interpretation. I think you have to start by doing something. And you know, we talked about sleep. We may mention just getting up and going for a walk in the morning, becoming grounded, just taking a bit of time and not immediately going to your coffee maker and drinking a liter of coffee, which I've been known to do in the past. I don't do it anymore. I give myself about 90 minutes to let my adenosine receptors reset. And then I kind of have, you know, what you said, a ritual. It just depends on the day when I operate or when I don't operate. I'll have a different, you know, ritual. But the practices are to respect what's going into my body more and more and more and control what's going in the system more and more and more. So all those trillions of cells, to your point, can be more effic efficient and produce, you know, higher quality or better energy or recover or deal with oxidative stress or cellular stress or you know, develop, you know, neuroplasticity. So I could actually make some better rituals or have better habits.

Yeah, absolutely. And then you had asked me, you know, like, let's drop back into bdnf. Well, for those of you guys who don't know it, bdnf, it's a Crucial protein. And it's not just for brain health. I mean, yes, it influences the nervous system, but. And is responsible for helping make those synaptic connections. But it's also important for strengthening the way your brain is communicating with the rest of your body and really enhancing cognitive function and memory. And when I, you know, I talk to so many people nowadays and they're like, oh, I feel like my brain's in a fog and I'm just not, you know, I'm just not here. It just doesn't feel like me. We know that low levels of this chemical have been linked to depression and anxiety. And what do we have? We have younger and younger people experiencing depression and anxiety. We know that after a long time that low levels of this can be associated with neurodegenerative diseases, whereas higher levels of BDNF are associated with a decreased risk of having some things like Alzheimer's in the future. And BDNF influences metabolic health. Like, you know, for those people who are focused on, oh, I need to lose weight and all of this, you need to be focused on making sure that your body is producing this protein with certain things. Lifestyle factors, which. Sleep deprivation will lower your BDNF levels. Right? That's just one of it. Inactivity, sitting and not moving your body will lower BDNF levels. So it's those daily practices that you are or are not doing which will influence this. So it's not just your. Your cognition and mental health, it's the overall functioning of your body. And that's where I think having the right gut microbiome to help produce more BDNF is even more critical. And that's where it comes into. What do you put in your body? So going back to what you said, what do you put in your body?

So the, the audience, let's try to give them some takeaways. What would be, you know, barring any food sensitivities or allergies or. Or what have you, what would be your, you know, like, top five, you know, foods that provide the nutrients to improve BDNF levels without an oral supplementation? Because there's a lot of oral supplementation that we could talk about, but just like, what are the right foods?

Yeah, absolutely. Before I even tell you the right foods, I want you to know what does not help bdnf. Right, so ultra processed foods. So all of our processed sugars, like our. In the. You know, I just think about being in the hospital and our doctor's lounge where it's like, the bagels and the pastries, and then you go into, you know, your office and then somebody's brought in donuts. All of this refined sugars and simple carbs will influence BDNF in a negative way by basically disrupting the gut microbiome and creating an inflammatory response. So that's number one, stay away from the high sugar foods. Number two is the high fat foods. Once again, I can just use hospitals as an example. But even if I don't use hospitals, when I think about driving down the road for the number of fast food restaurants there are compared to regular restaurants is insanity in this country. Like, I just came from being abroad in Asia, where, yes, you would see, you know, the occasional fast food restaurant, but for every fast food restaurant, you had about 20 to 30 other restaurants that weren't fast food sit down proper restaurants where they were actually making fresh foods. So really cutting out the trans fat and saturated fat in high amounts, because we know that that will reduce your good gut beneficial bacteria. So those are two big ones to worry about. And then the ones that I would say that you really want, that will make an influence on having more BDNF from a nutritious standpoint is fiber rich foods. Your prebiotic and probiotic rich foods. So prebiotic fibers. So that's going to be, for example, things like apples, asparagus, leeks, almonds, chickpeas, these kinds of things. So having some kind of prebiotic fiber to feed the gut gut microbiome. And then of course, probiotic rich food, which is, you know, if you look at other cultures, probiotic rich food is very common in other cultures. Like in Korea we have kimchi in, you know, Japan we have miso soup. In India we do have yogurts. Right. So we're eating a lot of fermented food. But here in the US if I ask people, what did you have fermented maybe once a week. And I want people to be eating this with every meal. If you're eating two meals a day, make sure you have at least two to three spoons of something fermented with your meal. So that is just a starting point. Right? So start with real whole high fiber foods. You need fiber.

Yeah, I'm glad you brought up fermented foods because it's not a common practice in the United States to eat anything that's really fermented. And the, the rise of kombucha is, is like, that is not what Dr. Badot is talking about. You know, you know, if you go to have sushi for Instance, you can obviously typically get kimchi there. You know, there are other options in the, in the grocery store, maybe speak. And not necessarily a quote unquote, a brand. But you mentioned yogurt. Like, I remember going to the local grocery here, which I don't do anymore. We mostly go to farmers markets and get, you know, things from farms that are not processed. But just for instance, like if someone's going to go to their grocery store, Publix, Kroger, Safeway, Smith's in Texas, it's H E B. And there's always Whole Foods, of course, which is now owned by Amazon, which is a whole different problem. But what are some. Just simple examples of people listening. They could go grab something rather than just. I'm trying to take it out of like making it. Which we know is the correct and better option.

Yeah, absolutely. So miso soup is actually easier than you think. Like if you just get miso paste and get a little tub of organic miso paste and take a spoonful and put it with boiling water just like you would make your tea. You can drink that and have your, your probiotics for the day. But yeah, so I prefer non dairy yogurts, kefirs, pickles on sandwich, sauerkrauts. I do a quick like onion pickle, you know, like just quick pickled onions. But even think about where you are, that if you're ordering something, you might not even have it on your radar to be like, oh, let me add that on. Like, say you're going and getting a bowl from somewhere, like, you know, brown rice bowl with like, whatever additional things. And you never thought about putting pickled onions on the side, or you never thought about putting sauerkraut on the side. Think about it. So this is about really kind of, and I teach this a lot to my patients, is when you look down at your plate, see if you've kind of covered one, the rainbow of foods to the kind of categories, meaning do you have the fiber, do you have the probiotics, do you have the protein that you need? Do you have the whole grains? Kind of look at your plate before you eat it. And we tend not to do that because we're on the go because we haven't taken the moment to slow down. And one of the keys to absorbing nutrients is slow slowing down and eating and chewing your food.

Yeah, I think I appreciate, like now on this journey where I'm trying to do a better job with the quality of the food. And it's pretty complicated for everybody listening. The grocery stores have been impacted by, you know, whether we call it the big food industry, whatever the processing of food. So, you know, I encourage everybody, if you've not been to a farmer's market, to go to your farmer's market. I also, I don't mean to disparage restaurants or anything, but a lot of restaurants use unhealthy seed oils. They have a lot of practices that are not in your best interest, especially if you are somebody who maybe copes with chronic inflammation in, in a, not in a way that's harder for your body. A lot of us don't methylate well, a lot of us have problems with glutathionization, which are just main ways that our body handles inflammation. And the, the, the issue for us, for Dr. Benot and I, is like, how do we help each person make enough of these ritual changes to then impact their day to day? Because everybody's, I, I honestly, I hope they want to do better. But so not eating processed foods, not ingesting, you know, a lot of fructose, which is processed, you know, and your body can't deal with it and you get metabolic syndrome and people can't lose weight and they get non alcoholic fatty liver disease or what we used to call Nash. And there's just tons of problems with food. And then, you know, we talked about, you know, fluid. I think filtered water is kind of like a known thing. So obviously we, you know, know we're saying to, to do that and then maybe touch a little bit upon, you know, what has become a pet peeve of mine is getting better quality air. Like the air quality is a big problem because if you smell something bad now you're ingesting whatever that smell is, that may be a chemical smell. Maybe you don't do well with perfumes. Maybe it's mildew, maybe it's a chemical odor of, of something. But that's going in your body. Maybe, maybe speak to how that then can affect your BDNF or disrupt your hormonal system.

Well, so you, you brought up a number of points and I think it basically comes down to we are. Our modern world that we are living is, is not necessarily conducive to longevity due to the number of toxins that we are exposed to on a daily basis from the air we breathe, from the pesticides on our food, from the pesticides in our lawns, to all of that, that actually has a cumulative effect on our cells. So when I'm looking at people who are getting diseases, we're seeing cancers in individuals at A much, much younger age. And that's because we have accumulation of these chemicals, whether we have absorbed them from playing in the grass. Because now we want all our lawns to look really, really nice. And we spray everything to. We, we don't like fruit that has bumps and bruises on it. So we put all these preservatives on it and all these chemicals. Our body cannot handle that, just as you said, Dr. Rob. So our body doesn't know what to do with these chemicals. And depending on the individual and what their genetic makeup is, they might hold on to them more than somebody else. Now we want practices that will help us remove these toxins because we can't avoid everything. So, you know, moving your body, sweating, infrared, saunas, all of these things can help remove the toxins. But what are we not doing? We are not moving our body. We are not eating whole foods. We are eating prepackaged, ultra processed quick cereals, frozen meals, foods that I couldn't even put the word food on. I mean, our grocery stores are basically littered with chemicals and, and just coming from a place where, you know, I recently spent a couple of weeks abroad and looking at the abundance of real food that is available and the taste of it and realizing coming back to our country where we are supposed to be living in one of the top nations, we are so far behind in taking care of our people from a health perspective, from. Even though we have all these advanced technologies, we don't have that foundation. We have skipped that foundation. And we are not giving the individuals what they need to thrive. And it is showing up in so many ways with chronic diseases, cancers, mental health problems. It is basically a manifestation of what our country has done.

Yeah, I agree with you. Each time we go out of the country, if we're in a smaller city and you just go to where you're going to acquire your groceries, it's just little bins of food, vegetables, fruit. And there'll be a separate. There'll be a butcher. Typically not sold together unless you're in like. Well, sometimes in Spain they'll do it together. But they're just little, little places. They're not like metropolises of bags and boxes of things. They just don't do that. And you know, it's. You're. I'm sure, you know, you could, you know, continue to talk about this ad nauseam, but we only have the ability to detoxify based on what genetically, where we're given. And then things can be turned off and on. So your exposures and your genetics and your Microbiome and your, your sensitivities to foods and your hormonal balance are all interconnected. And if you don't show enough respect to, you mentioned rituals or the quality of the things that we're talking about that you put into the system, it should be no surprise to anybody that your performance decreases whatever that performance is and how you think or how you act or how you feel or, you know, people who obviously should not have caffeine and sugar can be very, very hyperactive. I'm sure I could get censored for saying this, but I don't think we magically developed a lot of ADHD in the last 20 years. I think it's, you can track it right back to the things that are being ingested.

So 100%. Well, we do know that the chemicals and preservatives that are in some of our foods are linked to hyperactivity in children and their brain development. And then like I said, when you connect it back to the way the gut microbiome works and how, but, and I'm just mentioning one chemical, bdnf. I mean, there's a ton of neurotransmitters and all this we could talk about. But, but if you just connect it back to that one thing and how children's brains and everything are connecting, we aren't even giving them a chance with this. And, and you do see it like I have had parents as where one kid was a good eater, totally different outlook test results, the way they're behaving versus one who was living off of goldfish and pizza. So food is, is, is a critical part of it. And I know you asked me what other dietary approaches can the audience take right away to increase media enough. Well, I already told you about prebiotic and probiotic intake. Omega 3 fatty acids, that's another big one. You know, so whether you're eating flax seeds or walnuts or you're taking omega threes, that is going to be critical to helping produce bdnf. You know, I do algae oil and seaweed. So really that is one. And then the last one would be, from a big category perspective is polyphenols and antioxidants. Right? So, so that is your rainbow colorful foods. And that's where it comes back to my little cell, my cell model that I always show people because every day we are getting exposed to free radicals and they're attacking our cells and creating reactive oxygen species. So when they do that, we need antioxidants. And I often see when I'm testing individuals is that they don't have antioxidants because we're not eating real food. We just aren't eating the food that our body needs in order to produce the vitamins, minerals, antioxidants to fight off disease.

Do you feel that? You know, I, I feel like this has got to be like a very personal issue that, you know, moms and dads, caregivers, patients who you know, are undergoing therapies have to really, it's a lot of noise and, and you have to get very clear about what Dr. Binot and I are talking about. Because if you're going to deal with a significant moment, whether it's a illness or a, a stressor, like maybe somebody passes or you move or there's a birth of a child, like what you start doing and how you take care of those things will dictate a lot because your, your children are going to imprint from you. So if you're somebody who walks around drinking a liter of Diet Coke a day, what do you think your kid is going to do? So it's kind of comical because we've never actually had soda in our house ever. And I, I just, there's no way on earth you're ever going to catch any of that stuff in my home. So when kids come over or visit or you know, could I have a soda? Like eh, we don't have that. So you can have some sparkling water, you can have some filtered water and that's what you get. You know, those, those are just like. I know that seems probably trivial to most people, but the actual garbage that's in a soft drink does you no good. There's no nutritional value in it. It does not support brain health, it does not promote wellness in any given way. And if you think drinking a Diet Coke is some great thing, you definitely are missing the boat. And I'll, I'll turn it over to you and not soapbox it anymore, but that is a common theme that I have to dispel and get rid of earlier.

Well, so no, you're absolutely right. And, and, and we can both be on the soapbox for a while because I think it is so critical for everybody to hear it again and again and again and in whatever way it's going to, going to make it click. And I, and I kind of think about it because I live in a neighborhood of doctors and, and you know, when the garbage goes out, I see the cans of diet sodas like you said, and I'm like, oh my goodness, even our health care Providers, which we, you know, many people know that most health care providers do not get education on nutrition. We've already established that that's fine. But there becomes a point where you go, all right, something's not working in the system, and what can I learn now? Right? And when your body starts failing you as a clinician, you got to go, you know what? My meds weren't working. Something's wrong here. And it's really going back to looking at what are you putting in. In your body. And I see it again and again. And, you know, I. I have a lot of patients that are healthcare providers. And when we have these conversations, they're, like, blown away, like it was something they never knew about. And then they're asking me, how do I go grocery shopping? Sending me pictures from the grocery store, going, is this safe? Is this safe? You know, because it's like their eyes have been opened and they didn't have an idea before because it's so easy to be living on autopilot and just doing what everybody else is doing. But at the end of the day, if, you know, my goal is to see people healthier and happier. And the key to being healthier and happier is the simplicity in eating whole foods, moving your body, quality sleep, managing your relationships, connecting with the right people, and really kind of taking those basic foundations before you jump up to another level and be like, oh, I need to go do this and I need to go do that, and you got to get that foundation right. Your cells are asking for any symptom you are experiencing that you're going, oh, bloating is normal. A headache is normal. All of this. No, that is actually your cells communicating to you and asking you to listen for that. Cell care is self care.

I'm glad you brought that. It's funny, because I'm old enough now. I predate the Internet. When I was in.

You both do.

When I was in medical school, they had a whole, you know, block devoted to what was introduced at that time was a label on foods for the first time ever. And just so you know, anything that has a label on the back of it is actually not food. Right? A fruit doesn't have a label. A piece of meat, you know, a cut piece of meat off of a, you know, you know, a chicken or whatever, or whatever. Ham. It doesn't have a label. You went to the butcher or you went to the meat counter and they cut it off and they gave it to you because you requested how much? Half pound of this or that or the other. Fish, you know, whatever. If it has. If you flip it around and it's telling you what's in it, that's actually not food. So I, you know, maybe that's a little harsh for most people. You know, they're like, well, what do you do then? You know, you know, now I carry a little Pyrex and I have some protein and I have fruit. I actually like some microgreens we've been getting from the farmers market. So I have those little, like, microgreens of a pea shoot or broccoli. I know it doesn't sound super exciting to you, but I'm not, I'm not in it for the, you know. How do you want to say it? The, the, the. The taste, which is natural, is very different than processed things. There's not sugar in it, so it's not a addictive thing. Real food is and is not addictive because there's no sugar in it or preservatives in it to make your brain Pavlovian like and want more and more and more. And that's the problem with all the processing. There's tons of sugar in it. The, the drinks, the soft drinks have lots of sugar in it. The energy drinks are wildly bad for you in terms of additives. And, you know, there's, there's super abnormal levels of caffeine in many of them. On a whole, I don't think caffeine is bad. I drink black coffee. It's. I don't, you know, do anything to it, which people find disgusting. But that's okay. I'm not adding anything to the issue so it doesn't break a fast or if I put, you know, MCT oil in my coffee or whatever. So, I mean, there's lots of little ways, like you've already pointed out and I've mentioned that you can do this. They're not super costly.

No, they're not costly. And the impact can be so quick. Like, I'll give you an example here. So I took my dad away for the last, like, couple of weeks. We went abroad and, you know, so I'm managing what we're eating, where we're going, all that kind of stuff. And my dad. My dad is 74 years old, okay? So he was 74 years old, you know, just like everybody else. Been in this country for a very long time, lives that same lifestyle where he's going down to Chinatown and eating in Chinatown, having his morning coffee and a bagel and all of that. And. But for these couple of weeks, he wasn't Able to do that because he was with me. So he was eating what I was eating, which was morning, fresh juices and fresh fruit and, you know, real food, not packaged food, every single day. And his body aches and pains and his leg cramps. All of this went away for the entire time we were there. Okay? Because he was eating the right food. He was walking 20,000 steps a day. He does not do that at home. Right. And he was feeling good. And he even goes, you know what? I think I like this. I like the way I'm feeling in this. Like, I think I want to eat more like this. And I'm like, yes, dad, I've been telling you this for quite a bit of time. And so, you know, it was just a profound change in a couple of weeks. But then what happens is you come back and you get back into your routine. You go back to your job where you're like, oh, okay, the coffee and bagels is there. Everyone's going out to lunch here. And that becomes a afterthought. And you forget how quickly you felt good, because now you jump back into it, and guess what? You feel bad again. So this is where I really recommend people deciding, all right, you got one life. Make the best of it. Don't waste your time and energy fighting battles that. That you can't fight, and just focus on how can you make yourself the best version of yourself, Take care of your friends, your family, and just really show up as a community member. And I think that that's key to it.

I think. Well, I feel like what you're. You're saying resonates very well with how we counsel our patients and how we try to practice. And, you know, I. I carry my lunch. I don't hardly eat out. We have one place or two places that we. We focus on because they don't use seed oils for baby listening. You can look up restaurants if you gotta travel for work or you're out. That's called seed oil scout. So they can help you better, you know, clarify this to what Dr. Benot's talking about. Yeah, you gotta be very. You gotta scrutinize what you're doing. In order for your cells to work well, you have to know what you're putting in the system. Otherwise, it just. It's gonna always be difficult, challenging for you. And we all can suffer from problems with chronic inflammation. I'm no different, Dr. Benot. It's no different. We just choose to do it from a ritual or habit perspective, take a, you know, pretty holistic approach. And be very careful about, you know, what you're putting in the system so that, to her point, your cellular health can improve and then everything else will follow suit. So to learn more about these and your other activities and pursuits, can you let the audience know where to find you?

Yeah, absolutely. So, quite easy to find. DrBanote.com is my website. All my social media, Instagram, Facebook, YouTube, Pinterest is Dr. Benote. And every week I have a weekly blog that really, it shares recipes with you, it shares these practices, making it super, super easy. Because health shouldn't be difficult. Health should just be a natural part of who you are, and you shouldn't have to feel like you have to work for it. But it comes with the understanding that every day you're going to wake up and just do better today than you did yesterday. And I think that's an important part of it.

Absolutely. Thank you. Thank you for coming on the show. I really appreciate it. Glad we could get it finally arranged.

Thank you so much, Rob, for having me. And I'm glad we had this conversation because it's always, like you said, a pet peeve. Getting it off our chest and just talking about it more and more is so important.