Join Dr. Martin to look at several studies and articles he flagged for today’s episode.
From one hour of weekly exercise to help with insomnia, to the benefits of the ketogenic diet for those with schizophrenia and bipolar disorder, to a link between type 2 diabetes in women and iron deficiency.
TRANSCRIPT OF TODAY'S EPISODE
Announcer: You're listening to The Doctor Is In Podcast, brought to you by MartinClinic.com. During the episode, the doctors share a lot of information. As awesome as the info may be, it is not intended to diagnose, cure, treat, or prevent any disease. It's strictly for informational purposes.
Dr. Martin: Well, good morning everyone, and how are you? And once again, welcome to another live this morning. Hope you're having a great start to your day. Okay guys, this morning I want to talk to you about several different studies. I'll just sort of, I actually got 10 new studies that I brought out. Not all of them are studies. Some of them are just articles that I've flagged for our interest sake. Okay, so let's just go through them. I don't know if we'll get to all 10, but like I said, some of them. This is a 10 year study on the effects of one hour of exercise, a 10 year study, one hour of exercise a week, and what they found was a 22% drop in insomnia symptoms. That was the headline of the study. One hour a week of vitamin E, the real vitamin E exercise, okay, produces 22% drop in insomnia symptoms.
Okay, so obviously exercise, very, very good for sleep. Well, you know what exercise does as long as you don't over exercise. In the last few sessions we talked about this being stress awareness month, okay? I guess April is stress awareness month and we did two sessions on it and one way to lower cortisol is exercise. As long as you don't overexercise. Over exercising will increase your cortisol. You know me, and this is just, guys, personal and clinical experience. Sweet spot for exercise, okay? Here's what I believe. Here's what I've experienced and here's what I've seen in my days of practicing and seeing over the years, tens of thousands, probably a hundred thousand patients. Boy, that's a lot people. Anywho, here's my sweet spot for exercise. 15, 20 minutes, three to four times a week, okay? 15 to 20 minutes, three to four times a week.
Now on my off days, okay, on my off days I walk and that's exercise, okay? I love walking, but I want you to get strong. I want me to stay strong and I can't overemphasize the importance of your muscles. The more they study muscles, the more they realize that metabolically, it's one of the greatest things you can do. Metabolically. Remember, 93% of the population are upside down when it comes to their metabolic health. They have a form of metabolic syndrome, 93%. Now, I don't want to be in that percentage. You? One of the best ways to stay out of that 93% that are on the Titanic metabolically is muscle. So when I talk about the sweet spot of exercise, three to four days a week, lift something heavy, including your body. If you can do a pushup, good for you. Bands, stretch bands get strong. I can't emphasize that enough. What muscles do for your body? Okay, vitamin E, one hour a week of exercise, 22% drop in insomnia symptoms.
Study number two on the ketogenic diet, very effective for schizophrenia and bipolar. Now let me just break this down a bit. We've talked about this before. This came out of Stanford medicine and they said that a ketogenic diet, ketogenic is a low carb diet. It's almost no carbs, it's a low carb diet because you're burning ketones. Now, I don't like the word, and I've said this to you before, I'm not big on keto. Go to the grocery store and you see keto foods, a lot of them are processed and I don't like that stuff. I'd rather you eat eggs, meat, and cheese, and then you will be on a true ketogenic diet. Why? You're changing fuels. When you lower your carbohydrates, your body is burning a different fuel, your body is burning ketones, not glucose for fuel. So much better for you. Okay? So much better for you. Eat nutrient dense foods. You can have fruits and vegetables, but not many If you want to burn ketones, and the best thing to do is start with the reset. Reset your metabolism. Go 30 days without carbohydrates. I promise you, your brain will thank you. It will give you a high five because now you are burning 99% octane.
Now listen, here's what the study said. When you eat a low carb diet and very low carb, okay, it helps in mental health. It helps in mental health, and what does it do? It changes the fuel. Your mitochondria in your brain, the battery packs, they really appreciate the right fuel and for those suffering with bipolar and schizophrenia. Hey guys, it's not me that's saying it, although I have said it. It's Stanford saying it in a study. Guys, we have done so poorly, let's be honest, okay? We have done a disservice really to people suffering with bipolar and schizophrenia, a disservice because we have been focused in, we have been focused in on medicating them and only medication. Doctors, because they don't study nutrition. I had a physician recently tell me that food has nothing to do with mental health. I could have argued, but I'm not going to argue because I don't waste my time and I mean it. I don't waste my time on Linda's or Larry's that don't listen.
If you are not even willing to listen to the studies or read the studies and listen Linda and Larry, there's no use me getting a migraine or a heart attack over people that don't listen. At least have an open mind. Doc to look at the studies. What have we done with bipolar? Not much. I mean, lithium, and this is what happens, guys, I can tell you. Whenever people suffer from bipolar or schizophrenia, it's always. Well, you know what, they've come off their meds as if the meds, as long as you're on your meds, you are just perfectly fine. You know what I found over the years? That's not true with bipolar. Meds are no meds. You are going to have exacerbations. And I'm not saying not to take meds, I'm not saying that, but certainly they should look at food.
I always said that when someone is bipolar, schizo, they're canaries in the coal mine. Their systems are very fragile. If you don't give them the right fuel, they're in trouble. Some people, I get away with it doc. Maybe you do in the long run, you won't. I remember a guy in my office said, I have a Pepsi a day every day. I got to have my Pepsi. I said, well, that's 14 teaspoons of sugar. You know that. Well, he said, don't bother me. I said, I know so far, but I said, I just took your blood work and you really are effectively a diabetic. You just don't know it yet because your A1C is high and you're on the Titanic and you really hit an iceberg, but you just don't know it yet. You know what happened on the night that the Titanic hit an iceberg in the North Atlantic? The orchestra was still playing. People were still dancing even after they hit the iceberg. True story, like talk about burying your head in the sand. No, in the North Atlantic, the boat was soon to sink.
Anyway, some people think they get away, they can eat whatever they want to get away with. Nah, that's not going to happen. But that's all right. You're not listening. But people that are fragile. We all have our weaknesses, guys. We all have. You know what wisdom is? Figuring out your weakness and then putting it here and saying, hey, I don't care what other people say or do I know what my weakness is, okay? And I've shared to you guys my weakness. Diabetes comes out my ears. It's in our family. It's a weakness. And when I look in the mirror, I see my dad, especially as I get older, but since I'm 18 years old, I really have not tried to fool myself. Me and carbs, we don't get along. Do I love them? I more than love them, but I don't get along with them. Most people don't, but someone that is schizophrenic, carbs kill them. If they're bipolar, sugar kills them. It zaps their brain in the wrong way. It's the wrong fuel for them.
Now, the problem is, and I've said this to you many a times, the problem is, will they do it? Even in their bad days when they don't feel good, will they go to the gym and exercise? Will they eat properly and lay off the carbs? See, are you going to do it? That's another issue. And especially when they get their brain's not even functioning properly. And this, I talked to you about a week or two ago. I talked to you about the importance of habits. Habits. It's so important to just, hey, I don't care how I feel, I'm exercising today. Hey, I don't care how I feel, I am going to be religious about a low carb lifestyle. Anyway, interesting, isn't it? Ketogenic diet, very effective for schizophrenia and bipolar. Who knew? Who knew?
Why don't I stick to that topic? Mayo Clinic is now starting to call Alzheimer's type three diabetes. Hello? Hello, 2005, researchers discovered that Alzheimer's, unlike what they thought was amyloid plaque was really type three diabetes. It's diabetes of the brain. And you guys know this. The brain is swimming in fuel, but the wrong type, okay? There's fuel up there, but it's glucose and the brain is swimming in it and it can't use it. It's like you're swimming in the Atlantic and you're dehydrated. Well, you can't drink the water. It's salt water and that glucose, extra glucose in there in the brain, your brain can't use it. The mitochondria are swimming in the wrong fuel, and that's what they're doing is now Mayo Clinic agrees that Alzheimer's type three diabetes.
Now, is that going to change physicians? I'm not going to hold my breath. They get something in their craw and they can't change it. It's hard. Man, it's hard to implicate change in medicine. They're so religious about certain things. Alzheimer's, eh, it's genetic, it's amyloid plaque. It's, we don't know what it is. Nobody knows. Here's a drug. The drugs don't work. But that's okay. It's not okay. It's not okay. Mayo Clinic now calling Alzheimer's type three diabetes. Hallelujah. Hallelujah. They have woken up. It's right in front of us guys. Type three diabetes, Alzheimer's, and really type three diabetes, bipolar, and schizophrenia. If you really unpack that study. Why are they saying that a ketogenic diet helps in schizophrenia and bipolar? Because they really are type three diabetic. They're the canaries in the coal mine.
Let's stick to food for a minute. Top Indian oncologist, one of the top oncologists in India said this. Stop consuming sugar. Article. Wow, stop consuming sugar for cancer. I'm telling you, does food have anything to do with cancer? I think so. Might not be everything, but it's a lot. One thing we can do, you get the diagnosis of the C word. Stop eating sugar. Yep. Who knew? Okay. Okay. What other studies did I look at? Okay, let me just see if there's anyone on food. Oh, women. This is an interesting study on women with type two diabetes. Okay? So adult onset diabetes, they're diabetic. They often have, and this is a study, women with type two diabetes often having a low iron deficiency too. And let me tell you why I think that happens. Okay?
Look, type two diabetes is an allergy, okay? It's an allergy to carbs. It's the cause. It's the cat. You know what I mean by that? You only have to follow me for a bit. And I tell you the cat story. I used to tell it every day, several times a day in the office when I was in practice several times a day, and I'm sure Ginette and Nicole and whatever, they got tired of hearing it, okay? They got tired of hearing the cat story, but it was a true story and I was emphasizing something. You have an allergy. And the lady said, yeah, I know doc. I am allergic to my cat. I said, well, get rid of it. Get rid of your cat if you're allergic to it. When you have diabetes, you are allergic to carbs. You don't get along. Yeah, doc, but I love my cat. Yeah, and you love carbs. If you're a diabetic, you love them, but they don't love you. And by the way, I told that lady, your cat don't like you either. Isn't that what cats are like, okay, there's a joke. No, but she was serious. She said, I can't get rid of my cat. I said, well, I can't help you if you are a diabetic, you and carbs. Nope, nope. Don't fool yourself.
Okay, I had to do that little rant, but it says, women with type two diabetes often have a low iron deficiency. And I'm going to tell you why. Because women more than men, okay? Now don't come after me. I'm just giving you facts. Only the facts, ma'am. Remember dragnet, you're going to be got to be my age to remember that, okay? Only the facts. Women more than men, they don't eat enough steak. Now, I'm not talking about you guys because you guys got the memo. They like their chicken and salad and they're almost like a vegetarian or a vegan because they bought the lie of low fat. Oh, Dr. Martin, I have low fat yogurt in the morning. That's stupid. And then I have a salad for lunch. That's stupid.
Guys, let me finish. But if you don't eat steak, if you don't eat red meat, you are not going to get the heme iron and low fat. What did that do for us? Since the 1970s, we went low fat. The geniuses of the marketing people of the cereal companies, they hired the tobacco boys, the addiction boys to do the marketing for cereal and low fat foods. They brought them in and it's been an unmitigated disaster. Even today. People are worried about cholesterol, the boogeyman. Fat makes you fat. No, it doesn't. I'm sorry it doesn't, but I'm not confident that anything's going to change. And we get women, women come in the office, they go, hey Casper. They go, what? Did you just call me? I said, you look like Casper the ghost. What? I said, you got no red blood cells. You don't have enough hemoglobin. You're not eating enough steak. What? My doctor told me not to eat steak. I said, your doctor doesn't know a thing about nutrition. Not even one minute of it. Steak is the best food in the world by far. Okay, liver, but I don't like liver.
Got the memo? Women with type two diabetes often have a low iron deficient, and then women complicates things with women too. They got ovaries. Okay? That complicates life for women. I fully understand that. Okay? But women don't eat enough steak. Don't be fooled. Okay? How many did I get to? I don't think I'm going to do all 10 that I had. Okay, so Mayo Clinic, I got this one. Let me cross them off and then we'll do the rest. Well won't be tomorrow because tomorrow's question and answer Friday. Okay, I'm breathing again. Okay guys, we love you. Thanks so much for your feedback. Listen, tell your friends if they can't watch us live, they can watch it. They can watch this podcast at a later date. They can download the podcast on The Doctor Is In podcast on any smart device, okay? Tell 'em to be smart and listen, Linda and Larry, okay? We love you guys. We'll talk to you soon.
Announcer: You've reached the end of another Doctor Is In Podcast, with your hosts, Doctor Martin Junior and Senior. Be sure to catch our next episode and thanks for listening!