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344: How Fasting Has Helped People With Cancer, Infectious Disease and Psoriasis, What Anti-Inflammatory Foods Can Help Prevent Cancer, Chronic Illness, and more - with Dr. Nasha Winters!

May 4, 2021

Welcome back to the podcast! In today’s must-listen episode, Chantel got to speak with Dr. Nasha Winters! She has been on a personal journey with cancer for the last 27 years. Her quest to save her own life has transformed into a mission to support others on a similar journey. Dr. Nasha travels the world to explore integrative cancer clinics, vet cancer protocols for research projects, speak at conferences, and meet with colleagues to help them apply metabolic approaches with their patients.


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Chantel Ray: Hi, guys, welcome to today's episode, and I'm so excited to introduce to you, Dr. Nasha, kind of like aconitia. That's how you can remember it. But today we're talking about how fasting can help people with cancer and infectious diseases, what inflammatory foods that you can have that are antiinflammatory foods that can really help prevent cancer and chronic illness and so much more so. Dr. Nasha, welcome.
Dr Nasha Winters: Oh, my gosh. Thank you so much for having me. Great to be with you.
Chantel Ray: So tell us a little bit about your story and how you got started.
Dr Nasha Winters: Well, fasting is very near and dear to my heart, and I stumbled upon it accidentally in nearly 30 years ago when I had a kind of shocking diagnosis of major bowel obstruction, landed me in the hospital, which I've been in at the hospital for many months and a lot of GI issues. And it had finally progressed to the point where I had a major blockage, and that's when they realized I had end stage ovarian cancer at 19, just turning 20. I will be 50 years old this year. So I'm nearly 30 years out from what is otherwise a terminal diagnosis. And likely the thing that saved my life because we didn't know this then was that for two and a half months after that diagnosis, I couldn't eat. I had this blockage and I couldn't put anything in. Nothing was coming out and nothing was going in. And so I literally sipped on small amounts of water and rested. It rested, rested for two and a half months, and my bowel obstruction moved through without any need for surgery and accidentally stabilized myself to the point where I started to just explore why I got cancer. And that has been my journey ever since. I've been helping thousands of other patients explore that for themselves as well as the treatment of somebody while they're dealing with the cancer diagnosis, as well as prevention in either getting it in the first place or preventing it from recurring. So that's where I've spent my life's work ever since, and fasting became very integral to supporting me and continues to be a very important tool in the patients that I serve.
Chantel Ray: So tell me for you personally, what have you seen really helps people as far as, you know, the what kind of extended fasting and kind of daily intermittent fasting routines have you put into place and helped other people put into place?
Dr Nasha Winters: Well, one of the cool studies that came out, I think it's been three years now, was a study from M.D. Anderson that was I believe it was in the journal JAMA, the Journal of American Medical Association. And they looked at many women who'd had breast cancer and they simply looked at their fasting schedule, not what they were eating. They didn't even look at all. These women could have been eating Ding Dongs and hostess cupcakes for all we know. But they were looking at the fact that women who fasted for 13 hours or more every day had a substantial decrease in recurrence compared to those who did not. And it's just an incredible study on that piece here. But what was so exciting is that really gave us a little more push in the industry because and the mid 70s, we started really getting scared of telling patients to fast dealing with cancer. In fact, we started giving the really bad advice of no matter what, don't lose weight and eat, eat, eat, eat. The American Cancer Society booklet even talks about like angel food cake and, you know, milkshakes. And of course, they're not saying make your own. They're saying go to Wendy's, you know, and get those like they're not qualifying good quality food. They were really pushing caloric intake. And yet researchers, longevity researchers in particular blue zones around the world where we show the highest longevity and people reaching the ripe ages of 80 and 100 and older. The common denominator is they incorporate a ton of fasting in their lives. And so we've had more studies around that as well. And then a very interesting piece that compels me in the cancer world is a study from nineteen oh nine. Dr. Moreschi m o r e s c h i. He showed that fasting alone made the tumors smaller. That was without this is pre chemo. So back then, this is way ahead of the game. And what we have found with people like Dr. Longo's work is when we combine fasting with chemotherapy, we get a bigger bang for our buck. We actually put more stress on the cancer cells to make them more vulnerable to the treatment coming in, get radiation surgery, chemo, targeted therapies, hormone blockade therapies, and we help the body to deal with the side effects much better. The patient's immune system recovers quicker after an infusion of the chemo. Their body weight stabilizes much more than those who were told to eat whatever they wanted, whenever they wanted. And so there are some really compelling data out there that that shows this in the research. But clinically, it's what I see to be true. As well and then specific to your question, depending on the person in the situation, there's many different ways we can go about fasting, just like I know you speak to all the time, there's no one way to do this. A lot of different ways you can explore this and use it depending on your goal, depending on your interest. What your desired end result is, is how you can employ this. So I usually use a simple rule of thumb for everyone. I think all people on the planet cancer are not to be fasting, shooting for trying to fast 13 hours a day. Now, that doesn't seem like that much, right, when you're a seasoned faster. But when I talk to patients, I would say ninety five percent were unable to do that before we started to work them slowly. It's incredible. Right. And, you know, even the studies show that less than 12 percent of Americans are metabolically flexible enough to even do what I suggest. So that means finishing dinner at, say, 7:00 p.m. and breaking your fast at eight a.m. That's it. So most of that time is through the night. But most people need a snack at bedtime or they get up in the middle of night to have something to eat the second they hop out of bed in the morning or they're eating late into the evening. And that really undermines our body's ability to heal and take out the garbage. So every day, 13 hours of your goal to shoot for and if you want to push it further, 16 to 18 hours, twice a week, and if you're someone dealing with a chronic illness like autoimmunity, chronic massive inflammation, diabesity, cancer, cardiovascular disease, we push our patients again through medical support and guidance and knowing them on a three to five day fast per month. And even folks like Dr. Longo talks about that. Once you complete chemotherapy, it's wise to continue maybe a three to five day water fast every month for at least six months after you complete your treatment as sort of the ongoing healing and cleanup from the treatment itself.
Chantel Ray: So one of the things that I just heard you say is you said something like, you want to learn ways to take the garbage out of your body, and so I want to expand on that. So fasting is an amazing tool to get the garbage out of your body. And it's free. It cost you nothing. It's the cheapest, fastest way to do it. But people always like to do other ways. And I'm a big fan of a lot of other ways. But I want you to talk a little bit about sonas, water filtration, vibration plates, red light therapy, like air filters, some of the other things that really do help push it out, because let's say someone's like, look, I'm already doing about as much fasting as I can. Now I want to kind of add these other tools to help take the garbage out of your body. I'd like you to kind of talk about each one and how it helps do that.
Dr Nasha Winters: First of all, I think you named a few of my favorite things, so that is really excellent on that piece. I am such a huge fan of supporting what we called the imageries. And the trees mean your organs of elimination. So that would be your your lungs. So your breath is a way to eliminate so breath work. Buteyko breathing, Wim Hof breathing, just deep breathing, belly breathing, the box breathing styles, very powerful exercise gets you breathing right. It's like to release all of that carbon dioxide and taken good oxygen, which cancer does not thrive in a highly oxygenated environment. So that's a really powerful tool of cleansing. The body also resets your vagus nerve, so it helps you deal with stress much better and become more resilient to life in general. The other one is your kidney. Kidneys, flush, flush, flush, flush those puppies out. They are what are filtering out all of our water soluble toxins. And so if you're also then putting in toxic water to try to flush out the toxic toxic water soluble toxins, you're kind of in the wind, I suppose, and you really want to be looking at the quality of the water you put into your body on the EWG, the Environmental Working Group site, you can actually put in your zip code and know what's in your city water. You know, they might just be taking out chlorine, taking out infections with chlorine, but they're also loaded with other things that is not filtered out of your city water system. My town alone in Durango, Colorado, has seven known carcinogens in our water source and twelve suspected. So you can start to realize the absolute importance of filtering your your drinking water. So things like Burki countertops are getting in under the sink, water filtration or a whole house water filtration system. Then we live in Mexico, part of the year and we get everything in the garrisons. So we're getting the reverse osmosis water from our local water store and from the grocery stores here to keep that quality water covered in our body and then the liver. That's when you want to be gentle to your liver. The liver is dealing with all kinds of other toxins you're exposed to every day. So you don't want to also add more pressure. So certain pharmaceuticals, alcohol, you know, just the toxins in the air around you are being filtered through your through your liver. So you want to give it a break. That autophagy, that taking out the garbage break fasting is very helpful to let your liver really process that out. And then depending on the in the situation, we might bring on maybe coffee enemas, sometimes we'll kind of scoff and think, aren't you supposed to drink it, not put it up your view of it. But that's important tool in a lot of our cancer therapies because it's strongly based, dilates the biliary tract and helps that liver dump those toxins. It's also been a really powerful tool for my patients dealing with the pain of liver or pancreas metastasis cancers. So it helps them even augment the pain of the buildup of the biliary tract in those types of situations. Castor oil packs are also strongly antiinflammatory. I love to throw one of those on and hop in my little far infrared sauna, which also heats you from the inside out, not from the outside in the traditional finish. And so it's helping you kind of squeeze out and wring out those tissues and then to help move the lymphatics, things like the vibe or the rebounder or standing on a surfboard or bouncing around on your bed with your kids, whatever, to shake up that lymphatic system. That's also what's really powerful in helping take that out is through the things we talked about, the flushing, possibly colonics or Nemos Hywel hydrating breath work and then binder's for whatever you're eliminating. So that means making sure you're getting enough fiber. A lot of people eating a lower carb diet or fasting a little too much may not actually be getting enough fiber to bind all that junk through liberating and pull it out of the body so you can obviously pick up your fiber intake through food. You can kick up things like ground flax oil or flax seed excuse me, psyllium husk. You can also buy premade binders that include things like charcoal and bentonite and fulbeck and hummock acid, for instance. Humacao acid is what's really key to pulling out Glik. A state that we're all getting exposed to regularly from the air, the water, the soil, and a really cool thing, if you don't want to take a premade capsule binder, drink your homemade raw organic sauerkraut juice an ounce. Today, the sauerkraut juice is incredibly potent and high in human acid. So it is dissolving that roundup, that glyphosate and helping excrete it through your kidney. So those are just some examples that you're right, not eating will help the body, but sometimes you want to liberate it more and help it get out of the building a little bit more effectively, all the toxins that you liberate.
Chantel Ray: That's so good and so I want to kind of expand on what you said a little bit, because I think this is such a powerful thing that I'm really working on in my own life, going, OK. You know, there are six organs in the body that eliminate waste. And so kind of breaking those up and going, OK, every one of those areas. So like with the lungs. So I want to just divide those up into the categories so your lungs, your skin, your kidney, your liver, your colon and your lymph nodes. Right. And take a look at those. And so I'm going to what I'd like you to do. I'm going to name one. And I want you to say, OK, so the best things for eliminating waste for that category and then the list, because that's kind of one of the things I say to myself all the time is like, OK, that in order to keep your body in all of optimal health, right and free from harmful bacteria, you have to be eliminating waste. We all know fasting is an amazing tool, but now we have to go a little bit further and go, OK, now let's talk about all of these. So let's start with the first one. Let's start with lungs. So give us as many ways of things. Expand on that a little bit more, how we can eliminate waste through the lungs?
Dr Nasha Winters: Well, definitely. We started talking about earlier breath. Breath is key. So you want to push your breath. So exercise will get you breathing harder. OK, but also focus breathing techniques. Buteyko Wim Hof holding your breath, taking slow inhalations, counting for a series of six to eight, holding it for six to eight, exhaling at six to eight and holding at the bottom of the breath. Six to eight is known as box breathing. Very powerful way to also tone the vagal nerve and help your body eliminate through the lungs. That's one way we can also use things like nebulizers, breathing therapies that may be nebulizer and acetylcysteine. Inject like what you would normally use in an injection is a very powerful way to work with the lungs. Even Nebulizer Salt-Water. Good ol salt water is incredibly soothing and healing to the lungs and Chinese medicine. We Beike pairs Asian pairs is a lung tonic and there are many things like if people have allergens and whatnot, we want them to take things like quercetin and stuff to be a natural antihistamine, to help their lungs deal with whatever allergens and things they might be getting in there and causing irritation there.
Chantel Ray: Love that, that's OK. OK, so now let's talk about your skin.
Dr Nasha Winters: Yes. Oh, my goodness. The largest organ of both absorption and elimination, we typically put an average of nine to 20 body care products on our cells every single day. And most of us don't ever look beyond. We never look at the ingredients list. Start running your body care products through things like EWG and other sites, beauty counter, et cetera, so you can get a grade. I don't want anybody putting anything that's worse than a B. You want an A or B on your skin only. And when you think about this, this is where another thing like the dry brushing. So it kind of just using a nice dry brush or a rough washcloth and everything towards the center of the arms, up the legs towards the center of the body where the large dumping zones are of your lymphatics. When you get into a hot cold, like alternating hot and cold showers, I like to do my normal shower and then spend the last couple of minutes going back and forth between hot and cold to pump my lymphatics even more. That also helps my skin in aggravator. We use something called Obongo, which is the boiling of the body before the shower. So using like coconut oil or sesame oil on the body before you get in, also just deeply nourishes and opens the portion of the body. And again, just being super mindful of what you put in your in your body red light therapy you alluded to earlier, very powerful way to change the collagen synthesis in your body, to heal up wounds and infections topically, to change the the first several layers of your dermis. And things along those lines are very, very powerful tools for helping that organ of elimination and absorption work much more appropriately. Make sure you're sweating. Sweating is really key. A lot of people tell me they can't sweat. And that's where sonas you want to go in and out of the body very readily.
Chantel Ray: So let's talk about skin for a little bit more, because it's the one area that I still you know, I bought myself a juv, right? Light therapy. And if you guys don't have one of those, I'll put a link in the schnitz to get one. But I've gotten that and I do it every day. And it's definitely helped immensely for my psoriasis. So I still have all this. And but it's it's still not 100 percent. So for me, that is an area I mean, yeah, the only time my psoriasis has gone completely away was I did an eight day water fast and after that a day water fast, it was completely gone. But then like two days later, I ate food and it came right back. That's that's the only time. And it's basically my psoriasis is like it just ebbs and flows and I like it. I'll be like, oh my gosh. Yeah. Like, it's going down. And then all of a sudden I'll do something like diarrhea, who knows what I do, but I'll do something and it's not there. So have you seen anything that really helps people with their psoriasis besides the light therapy?
Dr Nasha Winters: Absolutely. My husband dealt with it for many, many, many years and the biggest trigger for him were food allergies. So we really explored that for him. He cannot do any grains. Grains just fire up his autoimmunity and create this very overzealous process. The other thing that gets his psoriasis fired up is sugar. So we both basically ketogenic diet that really does make a difference and stress. So when he's I can tell like it now because he eats so clean that the only time he gets a serious flare right now, I know what he's carrying emotionally in Chinese medicine, the skin is known as the window to the soul. And so oftentimes if there's stuff that keeps coming back, especially where it lands on the body, like if it lands in certain patches, that also shows up on certain meridians that can show us the actual emotion that may be trapped inside. So it sounds very weird and esoteric, but we've got almost three thousand years of clinical experience to show us that it often really correlates. So it's pretty interesting to see how that happens. So for him, we can obviously do the topical like we use like topical vitamin A and castor oil works very, very nicely on his flares when he has those. But then he also reminds himself, yeah, I should probably be a little more committed to my meditation and my breathing exercises and my self care while I'm sitting in front of the UV light. So those are the things that we keep coming back to.
Chantel Ray: Wow, great. OK, so let's move to the next one, which is kidneys, kidneys.
Dr Nasha Winters: We kind of started talking about drink your water, but, you know, any fluid, really. So herbal teas, if you're not much of a water fan, herbal teas like hibiscus, green tea, camomile, peppermint, parsley, tea, one of the best kidney tonics you can possibly give yourself is parsley. It's also very high in epigenetics, which is an induction of apoptosis or cancer cell death. So we like our cancer patients to drink this. When I have patients that have problems with their kidneys or kidney function is really off, really backed up, if you will. We'll even bring on things like baking soda water, make sure you get the aluminum and the gluten free baking soda and put a teaspoon to a tablespoon into a quart of water and sip on that throughout the day and taking it away from meals because you don't want to al-khalidi your food where your digestion, your digestive juices while you're eating. But if you're sipping it between meals, it can really flush. The kidney is really helpful for people with uric acid, gout flares and kidney dysfunction really powerfully. And then and qigong in Chinese medicine, we kind of tap the back of our back here, which is right over where the kidney sits, sort of on your flank. And so kind of stands your knees slightly apart or your legs. Dolly Parton, you slightly bend and just tap at the back of your hands into the back of your back. Thirty six times, three times three rounds. That's a very powerful way you can feel the warmth start to circulate throughout your body. And it's a nice, beautiful way to stimulate the kidney, the kidney function, which is also a lot of our vital force, our energy level out there.
Chantel Ray: Awesome. What about your liver
Dr Nasha Winters: is poor liver? She she takes a beating and keeps on keeps on ticking. So if you are a drinker for women, no more than four ounces of four ounce serving three times a week and four men four out serving five times a week is the maximum dose intake of alcohol we should be taking.
Chantel Ray: And if you want to repeat that, because I have a few friends that are currently exceeding that amount, I'm not a a drinker. And there everyone's always trying to get me to drink more and more and more. And only during, like four times a year. One drink. I'm like I'm probably the lowest drinker of anyone I know. But I just I don't I don't like it. I mean, literally. The four times that I do it, like I feel like I do it for someone else, like it's my husband's birthday or something, like how good you are, but I don't want it. But I do it like out of,
Dr Nasha Winters: I guess, peer pressure. I don't know. Yeah, well, it's really because, I mean, there are many benefits to proper alcohol intake. We definitely show it lowers blood pressure. It definitely is a phase of dilator. It can definitely be used medicinally in the doses. What makes the poison? And so we definitely know it's no doubt that alcohol is a poison to the liver in the wrong amount. So for women, four ounces up to three times a week, for men, four ounces, up to five times per week, that's the maximum tolerated dose. And beyond that, you start to move into toxicity land. Now, interesting, there are studies that show that folks who drink much less than that actually have health issues as well. So there is likely some benefit. And if you're not a drinker, for whatever reason, your recovery, whatever, find other ways to tone that liver and kind of get it. But like a hermetic, you know, that a little bit of stress helps create new resilience. So you could be taking beers, you can drink, eating better foods, taking beers of your meals, which is like skullcap and jingshan and warm wood or very good bitters to take with your foods. That's really powerful. But beyond that, if you do drink like when I have alcohol now I drink wine and I drink a dry PharmD wine. So anything that's been dry farmed is going to be less sugar. So just to give your readers or your listeners an idea here, a California read like a beautiful like, oh, we love our California wines first. They're like toxic Superfund site waste dumps, especially of glyphosate and all kinds of other sulfates and other chemicals that they spray really rampantly on our crops of grapes in the United States all over now, Australia, New Zealand, South Africa, they're the worst of the worst. A lot of parts of northern Baja, terrible, terrible spray. So I don't even touch those wines anymore just from the toxicity. But also when you have a bottle of wine, it's about 20 grams of sugar per glass of wine. OK, that's enormous. But when you go for a dry farmed wine, which is by law in most of France, Spain, Italy, Croatia, some parts of Austria, you are getting a wine. That whole entire bottle is less than five grams of sugar for the whole bottle. So it's got in. The sugar content is low. It also doesn't have the glyphosate. It also doesn't have a lot of the pesticides. It doesn't have the soul mates. You want to look for organic, biodynamic permaculture, dry, farmed, and even what they call natural wines, because that means it has not had any other chemical ization added to it. And then if you're going to drink other beverages, then I keep I want people to stick with the clear liquors like tequila, a good quality one hundred percent of tequila or vodka. When you start to get into the bourbons and stuff, you actually start to get a lot more sugar and a lot more processing. And they come from grains which are sprayed like crazy for things like glyphosate. And that does not get filtered out in the distillation process, unfortunately. So these are things we have to be thinking about today. It's like, OK, fine, drink less and pick a higher quality of what you're taking in if you're going to use that as a part of your life. And then the rest. And we talked about liver like putting on liver packs, castor oil packs. I love to do like the just not eating helps the liver spring cleanse as I like to really kick up things like milk thistle, very, very powerful for the liver in acetylcysteine for some people really, really sick. We might even do injections of glue to thighbone. There's a lot of different ways that we can alpha lipoic acid is a really powerful liver healer. But Dandala, eat your bitter greens or leafy greens above the ground. Very, very good liver food. As our starting each morning with a squeezed lemon, organic squeezed lemon into some warm water will also really pump up that biliary tract and dump the liver and kind of get your digestion ready for the day and breaking up your fast.
Speaker 3: I love that. Yeah, it's amazing the sulfates and the sugar
Chantel Ray: that's in all of the wines
Speaker 3: out there, except for like the dry fine wines, which are really, really good. Yeah, no, let's go ahead and move to the next one. We talked about LUMS, we talked about skin, we talk about kidneys. We talked about liver, colon. Let's talk about a
Dr Nasha Winters: when you've got it. My, my, my my professors taught me you need to float the boat, you need to move things through. So you need to be having basically a bowel movement every time you eat a meal that should stimulate peristalsis. So if you're eating one meal a day, should have one bowel movement eating two meals a day to three meals. Did you catch my drift here? What goes in must come out. If you're not doing that, you need to kick up typically your hydration, your fiber intake and. For some of us, we need magnesium to float that boat, magnesium droz fluid into the colon and helps our very dried out colons bring in that water that's necessary to float the boat out of the body. So that's a really powerful tool. Magnesium citrate is the form of magnesium that helps with digestion. You titrate slowly. I tell people to take it to bowel tolerance, and that means up your dose until you get the point where you have liquefied stools. OK, then you back it down a notch from that. I take my magnesium citrate calm powder at bed every night and have for 15 years. You know, it's just what I do. It helps me sleep. It helps my committee, which is my catecholamines, synthesis and epigenetic hiccup that I have. So it helps calm my nervous system down and it helps me poop. So I love that component there. And if you are someone who is backed up and constipated, we need to explore the why. Because food allergies can cause problems. Their stress can cause problems when we have vagal nerve issues, when we're in when we are in terror, when we're running from the sabertooth tiger, we do not take a nap. We do not have an orgasm. We do not digest. Right. We do not poop. Everything freezes. So if you're someone in a chronic state of stress, your vagus nerve may also be involved. And things like toning Oeming singing, massaging the belly into the direction of the peristalsis that you want it to go. Working with the clinic Hijrah therapists to retrain your colon if you need that. There's a lot of ways to make sure you are moving that stuff that you're eating every day and being exposed to every day out of the body.
Chantel Ray: I think that's so good.
Speaker 3: And I just want to repeat that because I think this is the ultimate place of health. If you should be pooping every single time that you're eating, I want to repeat that. If you're eating once a day, she said poop once a day, you're eating twice a day. You should poop twice a day. If you're eating three times a day, you should poop three times a day. If you get to the place where you are doing that, your health will take it to the next level at the end. Do not agree with all those things you said were just so good. I agree with it. And what happens is it's such a good reminder because it's when you're like getting tired or you're like, I'm not feeling great. Like that's the first thing you should say. I know for me personally and this is probably everyone's going to be like I love it is right about the about maybe ten minutes before I'm about to hit. I feel terrible. So like
Chantel Ray: like I'll I'll
Speaker 3: start to feel bad sometimes and then like I'll be like, oh I'm not feeling good. And then I'll go and then I'll feel great. And all those toxins, it's like all of a sudden my body's telling me like you've got all these toxins in your body, we've got to get them out immediately. So you're constantly keeping them in like you have to say, OK, I'm going to do whatever it takes to get to the place where I'm doing that every single time. So I want you to repeat those one more time of, you know, the
Chantel Ray: water, the calm, all the
Speaker 3: other tips that really keep things moving.
Dr Nasha Winters: Yeah. You want to make sure again time to how many times a day is how many times you move your barrels per day if you are sluggish or high stressed or any of those making sure you're bringing magnesium on at least at bedtime, sometimes more often as needed up to bowel tolerance. The citrate form is key. Hydration is key. Most of our constipation is due to chronic dehydration of our colon. So we want to hydrate that. We also need enough fiber. A lot of people, we don't get enough fiber. Most people don't get enough fiber in their diet. So especially if you are eating more ketogenic or a more of a carnivore diet, you're not really getting enough fiber. So you may have to supplement with that. If you're more of a food of a of a vegetable dense, low carb diet, then you're getting enough of your fiber at that point. But you can always add flax seed to everything or add a couple of tablespoons of that mix throughout your day into salad dressings and just thrown thrown into your smoothie, etc.. A very powerful ways to get that in. You can also buy like a good fiber supplement at the health food store if you need some additional support in that. If you're just not eating a very high fiber diet for whatever reason, a lot of people with IBS or ulcerative colitis or other things fiber can irritate. So you want to listen to your own body, obviously, and then you want to look at things like the food allergies we talked about or things like certain digestive infections and parasites can also wreak havoc on the flow of your bowels. And so explore those with someone who can help you. If you've done all the right things and you're still botched up there, then that's where you want to seek some extra guidance and assistance.
Speaker 3: And I love that. And one of the tips I want to give people, a friend of mine, she is a thin eater and I always am talking to her about how she has she's like over 40 and has an amazing perfect. And one of the things she says is she takes a fiber supplement every morning. She literally puts that in her routine and she's like, it doesn't matter. Like I take and I think she does Metamucil, which I'm not a fan of, that I feel like there's a way better versions out there that you can get your fiber. I don't think that I wouldn't be my choice. Have you? But what do you think? But but regardless, she does that Metamucil every single day and she's created that habit. So it's like it's like brush your teeth. So how do you create this habit that you do it? It's just part of your routine. It's like you get up, you brush your teeth, you take your Metamucil. So do you have any kind of brands that you love or any routines that you can add in there for that?
Dr Nasha Winters: Definitely. I definitely want you to look for one from the health food store. Metamucil is loaded with a lot of really crummy crummy stuff as well as it's usually got sugar in it as well, or the really bad alcohol sugars, which are very gut damaging to the gut microbiota. So you want to just get good ol plain old ground flax seed or ground psyllium. But there are some blends that have a keysha and some things that make it a little nicer tasting wise. Although the key with fiber is as soon as you start to store it, you need to drink it quickly because it turns into mud pretty quickly and you want to follow it with a good 12, 16 ounces of water after you take that dose or it'll sit inside of you like a big brick and then you'll be cursing and Chantel an eye for the rest of your day. This happens, but there are definitely a couple kind of premade packages. I think Garden of Life makes a couple options that I see at the health food stores, but even just the simple psyllium husks just shrug it down, doesn't have a taste. So I just tell people I don't just take it on in there. But yeah, I'm not a fan of the Metamucil for similar reasons. But yeah, that that's the way to go is is getting into that habit. Some people prefer to take it a bit. Some people in the morning. So play with that experiment, do your living laboratory for yourself and see what works best for you.
Speaker 3: And then the final one is lymph nodes. And I want you to try to really explain, because I think like every one of the others, like everyone's like, OK, I get lungs, I get skin, I get kidney, I get liver, colon. But lymph nodes are a little bit more pie in the sky. So I want you to explain what they are and how to eliminate.
Dr Nasha Winters: Well, it's funny because most of the time we don't even we don't most of us don't even know we have lymph nodes. Right. And if we do, it's because I just had a sore throat. And so I had made this thing on my neck. Might have been a little enlarged. Right. Or if you've dealt with like breast cancer or something, it might be something in your armpit is large or something in your pelvic cavity if you're dealing with a pelvic cancer of some sort. But unless you have some ailment going on, you don't even know these puppies exist. And so these are little chains of these little nodes that live throughout the entire body. It's an incredible network that a lot of people think we just have lymph nodes like up in our neck and throat. We have them literally throughout everything. We even have them in or around our elbows in different crevices, like behind the knees, in our groin, down around our ankles. We have lymph nodes. We have lymph nodes throughout the entire abdomen, up and down all of our major vessels of our body and the major vessels of our legs. So they're basically are kind of connected to the vasculature of the body so that the garbage coming through that's circulating all the time has a place to go. It has a place to go into and be stored. And that is a part of our immune system. It's a part of our circulatory system and it's a part of our Illuminati's system. And so theoretically, when we're working well, we shouldn't know that this is happening every single day and things are being pulled out of circulation into these little chambers, these little like garbage collecting dumps. And then our own body will carry them up into the colon, the kidney to be eliminated. The lymph nodes, the lymph fluid that has all the gunk in it should be going up into your digestion and into your urinary tract to be excreted out of the body. And so that's when they're working well. But they are put under an enormous amount of stress, especially if we wear things like really tight bras or certain tight fitting clothing where we're obstructing the flow in other parts of our body. That's a problem. Or if you've had a major surgery and removed a lot of our little garbage dump dumpsters, then it's going to start to fluid build up outside of the vessels, which starts to cause these swellings known as lymphedema. And so those are the things we need to help our body. If we don't move it, we lose it. And the lymphatic system depends on input from the outside, namely through breathing and exercise. And so if you are not working, I mean, one hundred years ago we walked an average of four hours a day. Today, we're trying to push people to do ten thousand steps a day. And that's still nowhere near what? We need just to get going, and so we need to physically help our bodies move in, if you're in a time crunch and you can't get out into your for eight hours of walking a day and chopping wood and carrying water, then you can use the shorter term things like the vibe plates, which are these extreme high velocity, but without shaking your eyeballs completely out of your head devices that you can stand on very high. They use it actually for our astronauts coming back from space who have like jellyfish bones when they come back after not being without gravity for a period of time, they have to strengthen their bones. And so they put them on these plates. But it also helps really turn the lymphatics in the system. If you don't have the money for that and get those little mini trampolines or get a big trampoline to go play with on it with your family, jump on that regularly. Even jumping jacks, jumping rope will kind of confess getting your regular walking on, really moving your arms when you're doing your walks, maybe raising a bit of your body. There's the nitric oxide dump that I teach patients to do. This was invented by Dr. Zack Bush and Dr. Joseph Mercola made it pretty famous. You could Google the nitric oxide dump and look for this little five movement, 30 second routine to help really circulate that lymphatic system and dump the toxins and get it moved up into the right places to be excreted out of the body. But this is how our body collects the garbage and then distributes it to get it out of the system. And so it can get bogged up for many things. When we don't have normal functioning immune systems, those storage dumps can fill up. It's like it's like when the New York City garbage collectors go on strike. That's what our world is dealing with. And it just backs up in the garbage, backs up, and then you get really sick and icky. And so those are the types of things. That's why people don't see a lymph node or know what's there until something's wrong, until something's amiss. And so it's just our little built in alarm system as well, saying help me. And so teaching yourself some good lymphatic drainage tips, understand the flow of your lymphatics, moving everything from distant to the core to dump it, the dry brushing, the jumping around, the exercising, all key ways to make sure your garbage collecting system is working properly and that the other organs, your kidneys and your liver and particularly and your colon are helping get that garbage delivery system from the periphery out of the body.
Speaker 3: Yeah, and it's just reminding yourself that limp flow is passive, meaning it's not driven by a self moving pump. And so you have to do things to get it to have motion. So if you're not constantly creating so for me, you know, the things that I do, I it's funny because I have a friend of mine and I try to do it about five days a week at least. But when I have a friend, sometimes I can do it up to seven days a week. But creating that habit. So like I do the vibration plate, which I love, I do the jumping on the little trampoline, I do the sauna, those kind of things, and just making it into a daily habit where I can do it on a regular basis, exactly
Dr Nasha Winters: where I'm currently where I live in Mexico for part of the year. So we're down here right now. But my home back home, I have a wide plate under my desk because I use a stand up desk always because if I sit my
Speaker 3: little
Dr Nasha Winters: and I'll pull it out between podcast's and clients and and I'll hop up on it even five minutes and I can just feel it and I can feel it recharging me. It's really incredible. And so I love to do that. I love to stand on my plate in front of the juv light like I am. I'm that person who's got to multitask to fit it all in in a day. And so amazing. We're talking five to 15 minutes maximum on a Jew. I mean, on a bye plate a day gives you massive amounts of lymphatic circulation, whereas it would have taken me four hours to do a walk to keep that in with my medical history. I get a lot of lymphedema from where my cancer was and my pelvis and a lot of my lymph nodes were really damaged and still have lymph node involvement that if I don't stay with that, I get lymphedema and my legs, I get swelling in my legs. So the plate has become an integral part of me preventing that. And patients that might have had lymphedema in other parts of the body, they swear by it as well as a way to mitigate it, prevent it and support it, help it move out of the body.
Chantel Ray: Yeah. So at the gym that one of the gyms that I go to, there is a vibration plate there and it's by Tecktonik. And I went and what I thought was the same one. But mine doesn't track the calories but is it has a calorie tracker and I don't think it's right to me. There's no way it's possible that it's right. Who knows if it is, but it literally burns. So ten minutes on there says it burns like 500 to 600 calories in a ten minute span. And all you're doing is standing there. You do you think it's true or not true?
Dr Nasha Winters: It's a pretty when you're doing that type of vibration that's at that at that level, like don't get the cheapies. I mean, you're going to if you're going to buy a good byplay, you're investing in a greenhouse. An inside watch on the
Chantel Ray: eyeball is three
Dr Nasha Winters: grand. Yeah. So that's like I tell you like don't if you like. Oh I found one for four hundred on Amazon. Don't write, but the ones like the one I have is actually from Dave askaris bulletproof. I really like it. And it was good. I think it was a decent price point compared to what's on the market and high high tech. He's the total biohacking presenta these things and he had you get discounts on his specials on them on occasions. I took advantage of one a couple of years ago, but it absolutely does. It's a workout, especially if you do what if you're standing on it and like doing slow squats or doing other weights or you're doing push ups, you get worked. It's pretty incredible. It enhances the workout experience for sure that along with the bands, which are those blood circulation cut off bands that you can wear when you do some of your weight lifting also cuts your workout time down into what would normally be like twenty minutes of reps I can do in five minutes of reps and completely you cut off that circulation, you do your workout, you release it, and it's like this massive flush, just like the nitric oxide flushes. So we've gotten to a time in our world today where we can biohacking get pretty minimalist on the way and shorten our time of these types of things. But they can cost you a ton of money. So I just tell you, like, multitask, like if you're going to go for a walk where arm weights and leg weights and, like, pump your arms a bit more and do the nitric oxide dump, those are the free things, the intermittent fasting free. Right. Starting your water, warm lemon water in the morning. Very inexpensive. I mean, these are the simple things that we can do that if you don't have money to invest in a lot of these toys and devices, there are so many ways that you can still drive extremely good benefit. And it's actually prefer to just have a lifestyle than a toy or a tool. But, you know, it's kind of nice when you have access to those things to enjoy them as well.
Chantel Ray: So tell listeners where they can find you and where they can follow you and all about your books and your upcoming one.
Dr Nasha Winters: Thank you. Thank you. So please look for me on Dr. Nasha D.R and as a dotcom, lots of information there. You can sign up for a great newsletter that comes out very juicy. It also gives you updates on my practitioner trainings that I do for physicians and integrative oncology, as well as my new TAP program starting summer of twenty twenty one called the Terrain Advocacy. Program where I teach people patience on exactly what Chantel and I just got to talk about for this last hour and over these last 20 minutes or so and so much more, my book, The Metabolic Approach to Cancer, has been out since twenty seventeen bestselling book now in five or six languages. It's also on audio and Kindle. So take a look at that. I have a mistletoe book which is very specific to integrative oncology coming out in fall twenty twenty one. And I'm working very hard with a group of amazing co-founders to build a hospital of integrative oncology in south east Arizona in the desert. And so a residential cancer research institute and hospital there, which is we're heading towards that, the Metabolic Terrain Institute. And so all kinds of things going on. So follow me there. You can find me all over. The social media is in the same handle's, Dr. Nasha Inc or metabolic approach to cancer. So thanks for giving me the opportunity to share all that.

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