Dr Chalmers Path to Pro - Easy Ways to Feel Better
Not feeling your best lately? Small changes like drinking more water, eating real unprocessed food, and moving a little each day can make a big difference. These simple habits help with things like low energy, headaches, and muscle soreness.
It doesn’t have to be complicated. Staying hydrated, choosing whole foods, and getting your body moving even just a bit can help you feel better and more balanced over time.
Highlights of the Podcast
00:04 - Start with Water First
01:38 - Water as Detox Fuel
04:56 - Electrolytes and Whole Foods
06:28 - Unprocessed Diets Heal
08:03 - Calories vs Chemistry
09:42 - Why People Heal Abroad
11:11 - Real Food vs Processed Food
12:56 - Movement is Key
14:38 - Keep It Simple
16:13 - Find Support if Needed
Dr. Matt Chalmers [00:00:04] All right, some easy ways to, to feel better. This is, this happens a lot. And this is one of the things I always think is funny. I had somebody come in the other day and new patient, she comes in, she's like, Hey, I've been having these weird headaches. Like, you know, I went to my, you take all this to Advil, went to a doctor, he gave me this stuff. And she was like, these pills kind of help, but I, you not really. And I don't like taking drugs. And she starts coming through this oldest thing, talking about how, you when she gets the headaches and stuff like that. And, uh... And I finally looked at her and go, how much water do you drink? And she was like, oh, I should probably drink more. But she's like, yeah, I don't drink very much water. I'm like, cool. I was like here, let's do an experiment. Here's what I want to do. Just for the next week, next seven days, drink 100% of your body weight in ounces. So drink about 130 ounces of water every day, just for seven days. Not for any longer. You're going to pee like crazy, and that's fine. Let's just see what happens when you do that. And so I talked to Ruth just a little while ago, and she was like, yeah, I haven't had any headaches. Hydration's really important. We talk about stuff like this all the time, and I really think that people kind of glaze over it. Back pain, neck pain, headaches, sinus issues, joint pain, a lot of this stuff has to do with hydration. And your body is like 70% water. Like you're going to like, oh, my body is this much water. OK, your body uses water for a lot of things. So one of the big ones it uses it for is detoxification.
Dr. Matt Chalmers [00:01:38] So you'll drink this water in. Your body uses water like a dump truck, puts all the waste into it, and then you shovel that waste out. Whether you sweat it out, you pee it out. You poop it out and breathe it out regardless, it's exiting your body with the water. And so that's a really big thing. So if you're talking about detoxification, you're taking about that type of thing, you gotta have water or else that's one of your main ways your body gets waste out other thing, we talk about this a lot when we talk about, you know, losing water weight, your body uses water to basically buffer the chemistry in your body. So I use this example a lot, let's say you have a shot glass, and it's 70% full of salt, and 30% full of water, you take a sip out of it, you're like, Oh, my gosh, this is so salty. We take that shot glass and pour it into a gallon of water. Then you drink it again, you like, that's not nearly as salty. Well, the reason for that is because of the molality, the amount of water to salt ratio. Well, your body produces a lot of waste. There's a lot of other chemicals that are not necessarily in high concentrations or damaging to the body. And so your body will hold onto water to change the amount of how salty the water tastes, if you will. If you don't drink a lot of water, it can't do that. And so what ends up happening is that it becomes inflamed because the ratio is off and it can keep that stuff away. So it's kind of like the sun is good for you. But if you lay out for five hours in the hot sun, you're probably gonna get a sunburn, right? Too much. That's a good idea. So that's the other reason we use water.
Dr. Matt Chalmers [00:03:13] Now, a lot of times when you're dehydrated, you're gonna start to feel a little headaches. You're gonna feel stiff. You're going to feel like you're just not, your energy is low, all of those things. So getting the water in is really, really important. So, this is one of those big ones we've got to get at is we're looking at these kiddos going back and playing football and they're... We live, I live in Texas, so it's real hot outside. Getting your kiddos properly hydrated is super duper important because what you're going to start seeing is they're not drinking water throughout the day. They're just drinking at practice. What you're gonna end up seeing confusion, weakness, irritability, you know, all those things are going to be through the roof, soreness, prone to injury, weakness. One of the reasons that creatine helps your body so much is it holds water in your tissues, in your muscles, and so the contractility of them is much higher, which is why with creatine, one of the reason why with Creatine, you build muscle faster, as you break it down faster, you have more functionality on that muscle. So that's, you we've got to keep the water in these kiddos. The other big thing that we see with not only the kiddos, with the adults, is the electrolyte function. We talked yesterday about how important iodine was to maintaining hair growth in both men and women and how the COVID vaccine and the COVID virus have damaged the thyroid, which is leading to a lot of women losing their hair because they don't have enough iodine to keep everything functional. Iodine is one of the elements. Selenium, magnesium, calcium, potassium, you know, you've got a lot these things, You know. Copper is one that you gotta win, boron is a big one. So you've gotta make sure that you're getting all these electrolytes in.
Dr. Matt Chalmers [00:04:56] The funny thing is, is that it's not that big of an issue if you're eating a really natural, you know, close to natural, not processed diet. Especially if you are eating things like steak. I was talking to you, I Googled the nutrients that are in steak. You know, this is, I tell all my athletes this one, Google the nutrients are in steaks. And when it comes back and you're like, oh man, yeah, steak looks really healthy. There's tons of vitamins and minerals and nutrients. Yeah. That's the ingredient list for building muscle. So if you're trying to exercise and build muscle so that you can either, you know, look better, be stronger, lose fat, whatever it is. If you're missing those, those elements. You know, CoQ10, you know iron, molybdenum, selenium, like you're missing those things, you're not going to be able to make new muscle tissue. And so, you get all that stuff in, it's super important, but it's also driving and functioning your muscle tissues. So if you're low on nutrients, if you are low on minerals, you are low on water, if your on these things, your muscles can't work as well. They also can't regenerate and heal and repair as well as we'd like to. So in these athletes, in yourselves, make sure you're doing these things in. The best easiest way I know how to do that is to just eat muscle, eat steak, eat red meats, things like that. It's going to give you all your heme iron, all that stuff. So those are some of the things. Now when People ask me once in a while, you know, what is it that is my guiding principle on this one? And it's just, you now, I was a little bit, it's the power that made the body heals the body.
Dr. Matt Chalmers [00:06:28] And so what we're going to do is go, okay, go back as close to original God created design that you can, and that's how you're going be healthier than what we've seen. And I don't think this takes too big of a leap to understand. What we've seen is that all of the diets that are starting to come out that are, you know, people are like this created health in somebody vegetarianism, carnivore, keto, paleo, Mediterranean, all of those diets are low glycemic. And the easiest way to go low glycymic and all of these diets that we just mentioned are healthy are like, this we've taken a lot of the processing or a lot of what man has done to these things away. So, when man starts messing with stuff, we start damaging it. It's not how our bodies were designed to take it. So if all you did was eat a diet where it had no processing, like pick whatever it is you want to eat, but it can't be processed. It's got to be, you know, grown or, you know from nature. So you're looking at, you know, all your meats, your nuts, your fruits and your vegetables. If that's all you ate was stuff that wasn't touched by man, it wasn't processed, you're going to eliminate the vast majority of diseases that we know about. So, you know, it's always funny to me, you know, whenever I hear, well, when diet and exercise doesn't work, I'm like, who's been trying diet and exercising? It hasn't been working. It always works. When you do it right, it always works now. The problem is a lot of people are basing things on calories and calories are made up again, you know, as a man made up the calorie thing, whether or not it was to confuse you to keep you from knowing how the body works, I don't know.
Dr. Matt Chalmers [00:08:03] But Again, that system was made up by man. If you go back to what is the chemistry, how our body is designed to function, you exit physiology, you'll find no calories there, but you'll find metabolic mitochondrial health. And if you've been following any of the people who we're talking about this, you know, metabolic mitochondrial health. Is where actual wellness is. And so it's how do we get the highest metabolic health? We feed the mitochondria the things they need. So people are always wondering where's all this NAD CoQ10 stuff coming from? The Krebs cycle. That's the chemistry of how your body produces ATP in mitochondria. If your mitochondria don't have NAD, they don't have CoQ10, they don't have the water, they don't want to have the things they need. And so we have poor metabolic health, which means we have poor mitochondrial health, which means were not producing enough, you know, ATP, we're not producing enough of the enzymes and the chemicals that our body requires to run. And so, we're unhealthy. And that's where a lot of this comes from. You know, we see a lot of people when they move down to like Costa Rica or they move to Italy or they moved to places where food is really, really, really important or it's just untouched by man. Costa Rica is another one, Panama, Costa Rica. These people start getting really a lot healthier and they get off all their medications. They feel great. And it's always a question of, well, how did this happen? Well, it's because they got the chemicals, the body required to run. The body started running properly again. If you give the body the sense it's designed to have, it will run like it's design to run, that's kind of where it is. And that's one of the things that we don't do in this country.
Dr. Matt Chalmers [00:09:42] So, drink your water. Yeah, you take your supplementation. If you're in America, you're going to have to take your supplementation, get with somebody who can help you tie that to your goals, but eat real unprocessed food, things that, you know, God put on the earth. You know, people are always like, oh, you, you know, and I can talk about this a little bit as well. You know when we're trying to fix diabetes and stuff like that, we're really trying to lean the body out, you know, going away from some root, you know, starch vegetables and stuff like that. But if you ate, you know, clean, good potatoes, and you ate good, clean meats and stuff like that, you're still going to have, you'll still be fine. Potatoes aren't necessarily bad for you. Rice isn't necessarily that for you, it's the fact that we put ourselves into a high inflammatory position. Then we put those foods in that creates a problem. And that high inflammatory position is mostly from the chemicals we bring in in our food and water. Now granted, not everybody can clean their water and have to pull all the atrazine, the fluoride and stuff like that on it, that's in it out. Some of the zero filters do a good job of that. So that's gonna be back to your water piece. But a lot of this stuff is just, what are you putting in your mouth every day? You know, if you get up and you're like, all right, I'm going to start having the eggs. I'm gonna start having to bake and I'm sort of having the, you know, fruits and the vegetables is like that. You know a lot of people, like that's enough. If you just make just drop all the processing, 100% the processing out of your food. That's enough for some people, not everybody. That's not for some. People to no longer be diabetic. That's all it takes.
Dr. Matt Chalmers [00:11:11] Because again, the body can heal itself if it's given the chemicals the stuff it needs and the stuff that's breaking it Is kept away from it So you cut out all these processed chemicals, all these high fructose corn syrups, all those seed oils, like all that stuff, you keep that stuff out, you keep all the, you know, enrichment of different, you know, with different fake chemicals out. You take the like processed store milk, you take that out of your diet. People are always talking about dairy is bad for me. No, what we've done to dairy is that for you. I've talked about how horrible processed milk is a lot. And so it's not the things that were on the Earth that are bad for you. It's the things are on the earth that man has messed with now are bad. So this is where the whole argument between raw milk and store-bought milk comes from. And I'm not saying that raw milk by itself is 100% perfect. You've got to get it from a reputable place that's clean, just like everything. Thank you very much. Have a great day. Bye. Uh you know steaks are fantastic for you unless your butcher is you know person who's butchering it is in a you know unsanitary location then all of a sudden your meat has has you know poisons and toxins on it like e coli and stuff like that so cleanliness is still a thing whether we're talking about raw milk or we're taking about your kitchen countertop or we are talking about you know meats or anything like that. So uh but that's that's the real deal like you and then move. All you got to do is move. You don't have to go to the gym and lift real hard. You're gonna have to do the hard workouts like I like, you don't need to go do CrossFit. Just move, just get up, like stand up, sit down, like walk around and bend over, touch your toes, like little things like move stuff around. If you'll do that, you'll stay pretty much healthy.
[00:12:56] So get your water in, take the processing out of your foods and move around a little bit. That's it. That's literally what you have to do to be healthy. And the funny thing is that now we don't have a lot of people who do that. Like for instance, think about yourself. When was the last time you bent over and touched your toes? Like when people come in with their backs hurting, their hamstrings are tight, like they're like, oh man, it hurts to move. And I'm like, here's the exercise that's going to get you healthier again. Bend over and touch your toes, you know, three sets of 10, three times a day. And then a week later, people come back in there like, Oh my gosh, for the first time in my life, I can actually bend over and touched my toes and my back doesn't hurt and I feel good. Yeah, yeah. You know, if you're never moving. Trying to move is going to end up hurting or if you never move and then you force your body into that position it's going to break. So you know let's go back to the whole statement of you know people say you should never lift your back and I would say that's the dumbest thing I've ever heard. You should train your back so that you can lift with it. So bend over and move and if you bend over move enough your body will be used to bending over and moving and it can then bend over and move when you ask it to without it getting hurt. So again, some of this stuff's really, really simple, but this is the stuff that I see, the big stuff I see people messing with every day. And if you're like, hey, I wanna be as healthy as I can be with the easiest steps possible, cool. Try to get to 100% of your body weight in water, in ounces. So if you know, I'm 260 pounds, so I'm gonna try to get roughly two gallons in a day, and then move. So like, I work out, I like to lift weights, that's my thing. Longer run or swim or bike or, you know, take exercise classes or do Pilates. Great. Go do those things.
Dr. Matt Chalmers [00:14:38] All of those things will increase your overall health. And then take the processing of your foods. And it's getting that's getting easier and easier and easier to do. And if you need somebody to help you walk through it, like, that's one of the things that we do, it's like, look, like I love to take people in and like, this is one of my favorite things to do is to take you learn to be like, okay, I'm gonna give you a three month bootcamp, and how to be healthy. Like, here's how you you should eat for your body. Here's how You should eat, you don't get rid of the processing, swap these foods for those foods. Here is how you move that sort of thing. Like if you'll just do those things, you don't have to know all the chemistry. You don't to take all the supplements. You don't have to be perfect on, whether or not you're taking one piece of iodine or five, or that's all fun stuff. For me, probably not fun for everybody else, I like chemistry. But at the end of the day, all you gotta do is move, not even a ton. Like I said, you don't to be able to run a marathon to be healthy. So just get out and you move for that's why like that's the thing I love about five five is it's 55 minutes of movement It's vinyasa flow yoga. So you get all the joint function moves We get some cardio in we get some weights in get some stretching in all under farm for red So you got all that light energy to help reset and calm your mind down calm your kidneys down and help you detox It's a fantastic path. Like I love that one. Uh, if you guys are doing pilates fantastic crossfit I mean finding a good chiro, but yeah as long as you're moving around. So this isn't super difficult. We've just been lied to and told that diet and exercise don't work, and they always do.
Dr. Matt Chalmers [00:16:13] So jump in there, start working out, start moving, start drinking your water, start eating foods that have no processing in them, and the vast majority of you will end up seeing better health, more energy, less irritation, better sleep, and you're gonna be leaner. There you go, that's it. So, you know, find somebody to help you walk through that. A good trainer will help you work through that, most of your trainers are still gonna be stuck in that calories model, which is I have an issue with. But still, if you're like, hey, trainer, like help me find the foods with no processing in them. Cool, even if you still running like a thirds, like a 30% carbs, 30% fat, 30%, protein diet, with no process in it, you're gonna be healthier than if you ran any other diet with a much processing. All right, if you guys have any questions, just have questions@ChalmersWellness.com, or I'll show them, talk to you guys in the team. You guys have a great day.
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