69. Pluck Seasoning with James Barry

James Berry 0:02

I mean health elements that have been chronic disappeared in 14 days, people would say this is miraculous. I'm like, No, it's not. It's just food.

Dr. Stephanie Gray 0:12

Welcome to the your longevity blueprint podcast. I'm your host, Dr. Stephanie gray. My number one goal with the show is to help you discover your personalized plan to build your dream health and live a longer, happier, truly healthier life. You're about to hear from James Berry, who is a culinary expert, private chef to the stars and the inventor of pluck seasoning, we're gonna dive into why organ meats are the most nutrient dense foods on the planet and he'll share common mistakes when cooking, how to cook for picky kiddos, and how these simple changes can get you health results. Let's get started.

Welcome to another episode of The your longevity blueprint podcast today. My guest is James berry has 16 plus years in the culinary field started as a private chef. his inauguration into restaurant style cooking came later when he was a vegan vegetarian chef on the van Warped Tour which traveled to 50 North American cities in 60 days. Upon returning to Los Angeles, James continued to a private chef, and he had the fortune of cooking for celebrities like Tom Cruise, Mariska Haggerty, George Clooney, Gerard Butler, Sean Puffy Combs, Barbra Streisand and john cusec, not wanting to limit the audience of his healthy and tasty style of cooking. He started wholesome to go a healthy, high quality food delivery company that served under his leadership in the Los Angeles area for eight years.

Most recently, James launched his first functional food product pluck, which we're going to talk about today, and Oregon based all purpose seasoning. It's the first of its kind and it's an amazingly easy and delicious way for people to get organ meats into their diet. He also co author of the recipes and Margaret Floyd's book, eat naked and co author the follow up cookbook, the naked foods cookbook. He most recently co authored the recipes and Dr. Alejandro youngers books clean seven. You can follow James on Instagram and Facebook at eat, pluck, and get your nutrition in a pinch at eight o'clock calm. So welcome to the show. James,

James Berry 2:06

thank you so much for having me.

Dr. Stephanie Gray 2:08

You have quite the story. So tell us more. So tell us what inspired you to become a chef?

James Berry 2:13

Well, you know, it started when I was seven. And my mom who is not a chef at all, I mean, she she's constantly amazed that she has a chef or a son. She taught me how to scramble an egg. And I just, I don't know, there was something about it that I just fell in love with it. But what's so funny is that so I'm in junior high, I think it was around sixth grade, whatever age you are, when you're in sixth grade, I think you're what 11 or something like that. I don't even remember. But so I'm in sixth grade, and they're offering culinary arts class, you know, cooking class. And I immediately gravitated to it and I loved it so much. And I was never like an A plus student I was you know, kind of be doing I really loved more the social aspects of school than the scholarly culinary class. So I soared. And my I loved it so much that my mom had to go to the school and ask them, especially if they would allow me to take it twice.

So I took it during the day as a normal class, but then they offered it after school and I got to take it then as well. So I was unique in that way. And I just loved it. And I still Marilee Dunn is the teacher's name. I still remember her. I thanked her in my first cookbook, and I loved it. And I think I loved it. Because cooking for me was an expression of love. You know, I am, I have a caretaker in me. And I think I look at cooking as this is how I can show you I love you or care for you. Yeah, so it started at a very young age. But what's so funny is that here I am in sixth grade, and I'm like, Oh, well, I can't become a chef. Because they have to work at nights and own restaurants. And I'm a family man. I'm like, 12 years old. I'm like, I'm a family, man. You know, I don't know where that came from. But for some reason, at that young age, I was convinced I cannot do this as a career. And so I just chose to do it as a hobby. And I just continued to learn as much as I could. Until 911 happened and 911 happened. I was at the time I was living in Los Angeles, I was an actor and I was working very hard at that and writing and trying to produce plays and just trying to get my creativity out there as an actor as much as possible.

And 911 happened and I just kind of audited my life. And I was like, you know, I love acting. I love it. But it doesn't feel like it's the end of the road. It doesn't feel like it's the thing I'm truly on this earth to do. And I was just looking at everything and I was like well I really want to make sure I'm doing things. The only things in my life are the things that have heart and I'm like well acting I like creativity but it just it's not it and I was like well but I love cooking. I'm like maybe I should go to culinary school and I no joke. I mean it was at that point I then started looking at other schools I think a year I started raising money because it was really expensive and didn't have a lot of money at the time and so I A year later, I was in culinary school in New York. I picked this school because I knew I wanted to be a private chef. I didn't want to work at a restaurant. I knew I wanted to work one on one with people and to help them with their health. I was really intrigued with the idea of comfort foods that could be made healthy. Yeah, and so I came back from New York and this is kind of fun. It was the first time in my life where things just kind of clicked you know, I put been putting 200% out and acting and maybe getting back 35% but with cooking I put out 100% I got back 200% I mean, people were coming to me and I have no idea how it was really magical.

Dr. Stephanie Gray 5:36

Awesome. I love I'm gonna have to ask you later when you say you made comfort food healthy. I'm gonna have to ask you for some recipes to share some share some secrets with?

James Berry 5:45

Well, I think you know, he COVID really shined a light on this right? Yeah, like we can talk Health Day in and day out. We I mean like all your listeners um, you know, you you lay out wonderful blueprints of how people gain that get healthy. But when you know the stuff hit the fan, what happened? alcohol sales went up everything that's addictive basically increased in sales. And that's because we are emotional. And we in a lot of times, our emotions are dictating our choices. And it's sad to me that you know, the alcohol sales went up that desserts and sugar items increased in sales. And like, I mean, I just remember seeing the bans I live in Portland, Oregon. And I remember seeing the bins, the recycling bins, and they were no joke overflowing with alcohol bottles overflowing. And it wasn't just like a couple houses, it was like all of them.

And so what it showed me or at least how I saw COVID was, we can talk health all we want. But when it gets to solve, we're gonna go to what we know. And so that told me that the future of health is not necessarily in figuring out what the magic pill is, it's actually figuring out how we can take the tried and true health habits that already exists, like taking nature's gifts already that are already there. And somehow making it so that we don't have to establish new habits around it. Because if we have new habits, it's going to be more challenging to achieve. I think New Year's is a proof of that, right? Every new year's, we make all these resolutions, but no joke. 80% of them are done by February. So they barely last a month. Sadly, yeah, right. So to me, if we can make health changes, but not require a new habit, then we've got something. And that's kind of now my goal.

Dr. Stephanie Gray 7:30

Well, I like that you help with the house. So we're gonna have to talk about that. But first, I think as part of your story, I want to go back to some health challenges you have had. So do you mind sharing those? And maybe how maybe how cooking out?

James Berry 7:42

Yeah, absolutely. I think everyone in this social social fields in the health fields has a story of how to end It usually starts with I got sick, or I or some some kind of event happened that propels you into Okay, I need to get better. Oh, this is what worked. Now I want to share it with the world. And for me, I got a kidney stone. And I was just out of college. Oh, you had really fun.

Dr. Stephanie Gray 8:09

How did you get right before right before I got pregnant actually help not tell

James Berry 8:12

my story, okay, because I want to hear yours. So I got a kidney stone right out of college. And I was 3000 miles away from my family and home. I was doing this summer program. And I just arrived there about two weeks after college and got a pain I never experienced before. And as you know, it's not as painful as probably having a child, I'm told, but it's probably the closest you can get. It's bad. Yeah. It was terrifying. Yeah, it was terrifying. And basically got to the hospital. They said, well, it's either an appendicitis or it's a kidney stone. And then, you know, I got my drugs to basically ease the pain. And then it passed. And we discovered it was a kidney stone. And the first thing I asked was to see it. When I saw it. They said, How did I get that? Like, what is that? And the doc said, Well, what have you been eating and drinking?

And I was like, What? Like, what does that have to do? Anything? Anything? He's like, Well tell me. I said, Well, I was eating pizza every day, and I was drinking root beer. He's like, well, where are you drinking any water? I'm like, No, he's like, well, what you put in your body is gonna affect it. And I was like, Hmm, I mean, I was like, you know, I was 19. And I really did not connect that what I ate, what resulted in my health, like was going to have a direct correlation to my health. And from that day forward, I carry water around everywhere. Yep, that was truly the pinnacle of starting to rethink like, oh, what am I choosing to put in my body? And it's really I mean, you can attest this, I'm sure like, it's alarming how many people still don't connect those dots. And how many doctors do not connect those dots? It's scary.

Dr. Stephanie Gray 9:46

Most patients who come to see me have seen multiple other specialists, none of which have ever once asked what they're eating including their gastroenterologist, so yeah, it's very sad. My kidney stone hauls short story here for the listeners. But Mike Kidney Stone I don't think happen because I wasn't drinking plenty of water I think I was drinking lots of water but I was not supplementing with K two and I was taking a lot of d3 I think that helped precipitated and I was taking a lot of N acetylcysteine to help with fertility actually but you can actually make cysteine like kidney stones and long story short, I actually did have surgery to remove my kidney stone and I never want to have that happen ever again. But I also was on a rather high oxalate diet I did a lot of smoothies and I which I still am an advocate for. In reason I think everything needs to be done in moderation. I think I was eating way too many oxalates so I needed to modify my diet diet a bit there, too. So that's the short end of my story, but it was extremely painful. And

James Berry 10:42

are you putting go ahead were you putting the raw spinach in your smoothies and all that

Dr. Stephanie Gray 10:47

stuff? kale, love kale and spinach. Yep. And eating salads almost every day is realize, yeah, so having the smoothies having the salads every day I was Yeah, but back to your story. So obviously you had this epiphany where Hey, I actually can go to culinary school and I can work in this industry and not have to be working you know, late hours I can be a private chef. So I'm sure the listeners want to know what it was like being a private chef to the stars. And I want to know if they eat healthy or not.

James Berry 11:14

Yeah, it's funny I kind of look at myself as a guinea pig because one of the first things I realized when I arrived so so as you mentioned I specialized initially in vegan vegetarian food and I didn't necessarily do that because that was my diet. I did that because I wanted an edge I knew that if I specialized in something then I would set myself apart from other chefs and also I was exploring what is healthy I was I didn't have an answer to that and you know, vegan vegetarianism, which is now what called plant based, right? It's like they keep changing the terms but the reality is, is back then that was seen as a healthier diet and it probably still is to many people. But I was really exploring like I was like, What is health? Like, what is it mean?

What is true health because you're being as you point out for your podcast, the trends are abundant, right? We're constantly being chattered about what is healthy, but what is truly healthy and I think that turned me into a bit of a guinea pig because I was I was needing to cook for clients that were into all the hottest trends. So when I first got out of school it was the fat flash book that was the big one fat flash book and so I hadn't quickly read that and and understand how to cook for it because I was getting asked to cook fat flesh food and I was like okay, but that's really I think my most prevalent comment I can make about celebrities is that amongst the community they are passing around whatever the the newest trend is sometimes it's a trend that hasn't even hit the main stream market that it's it's kind of an internal trend.

I think that's how the that detox where you do lemon juice and maple syrup you know, like a gallbladder flush but there was there's a special term a name for it and that actually started in some of those communities but I saw I became a guinea pig race and I just started trying everything in anything just to understand it but not just in a cerebral way like I needed to understand how to cook for it and make the food interesting and make it feel like my clients were not being deprived so I became a bit of an expert in that and to this day if you have a Mr. T list that's you know crazy long I can usually in most cases I can show you how to cook with it and not feel deprived how to make it feel so that your the all the comfort from the foods that you can eat that you would hope for

Dr. Stephanie Gray 13:34

so I'm mostly dairy free and I say that and that I had been gluten free for years and I had to go I truly believe I had to go dairy free in order to conceive my first child I think that dairy was contributing to that my endometriosis whatnot so I say I'm mostly dairy free and that over the holidays I had some dairy I did have some pecan pie which had some add some butter but other than someone's birthday right I'm not consuming dairy so for I'm not vegan I eat eggs but for our listeners like when you were cooking for those who were vegan like can you give us a couple tips or tricks or that you use some pearls that we may not be aware of that were popular for you to use?

James Berry 14:14

Yeah I mean well you know it's interesting about and I'm curious if you found this with butter there are so many people I've worked with that are off dairy but yet they can do butter it's a constant you know debate really about Can people that need to be off dairy still do butter due to the high fat content I mean there's just so many but do you find that even butter affects you?

Dr. Stephanie Gray 14:35

Yeah so dairy doesn't affect me per se like I don't have gastrointestinal symptoms whatnot but I do believe it was triggering inflammation in my uterus right the endometriosis so many of my patients for their conditions regardless if they don't feel symptomatic eating the butter the dairy I'm going to take on 100% off dairy for at least I follow kind of what Terry walls recommends also from Iowa 100% for 100 days, so at least three months. Do take patients entirely off all dairy, in any case in any way, like entirely off and then I let them introduce and they're certainly introducing things like butter first before they would ever get to something like milk or have dairy in a baked good at least before they would be

James Berry 15:12

how stringent Do you get around like ghee, for example where the dairy has been removed?

Dr. Stephanie Gray 15:16

Depends on how sick the person is. But usually I do say he's allowed to clarify.

James Berry 15:22

I mean, let's be honest, we are you know, I've been in this field for over 16 years right and where we are now in the world. The number of options are incredible, right? Like there's that dairy free substitute that my wife because she's dairy free as well that just loves is that. Is it. Miyagi? miano goes miyoko love. Butter. Yeah, I mean, and that's a pretty clean butter. Yeah, I mean, like for dairy free butter, because that's the thing I always look at is what is in the ingredients. And back in the day when we were even younger, like margarine, for example.

That is a scary concept. Because what they were doing was they were putting flavoring in margarine to recreate the butter experience, right. But all the ingredients that were in that margin, were really bad. I mean, like, they were really, really bad for you. And I think you still see that in so many so called healthy foods now. Like, actually, you see it a lot in the impossible burgers and all those kind of things is they're trying to sell you on this idea that this is better for you. But if you just read the ingredient list, it's scary. It's not Yeah, yeah, it's huge. It's not recognizable. The question always I always ask is was this? Is this something found in nature, is it not? And if it's not, does that mean my body's not going to be able to assimilate it and understand it? and usually that answer is it won't

Dr. Stephanie Gray 16:39

my husband and I talk about this a lot because he is not free of really any foods he eats whatever he feels like but he has problems with a lot of these alternatives because he feels like their ingredient list is two paragraphs long and has things that aren't from nature. Whereas butter like organic butter or ghee, he's saying this there's got to be healthier than some of these, you know, alternatives. So you have to find the clean alternatives. I mean, you you really do

James Berry 17:05

we live in an age where they exist, you know, I mean, there's even there is even like a non dairy. Most of the non dairy based ice creams, for example, are not good. I mean, if you once again read the ingredients, they really aren't good. However, I've recently seen some brands that when you read the list, there's like four ingredients, five ingredients, you're like, oh, finally someone's doing it like and I can't even tell I don't even remember the name of the brand. But if you just read the ingredients, you immediately can kind of dial in, is this gonna be good for me or not? Or is this gonna be a good substitute for the real the full dairy one, but in terms of some tricks, like so here's one, that it has nothing to do with dairy. Because I really do think there are some great non dairy options nowadays right? I think not pause for example is a good good option and she's a that's a wonderful company in terms of their mission but here's it here's a tip that a lot of people don't realize so a lot of times you're getting your Mr. T back and it says you know, like you can't do lemons for example.

And everyone's like oh, what do you know if I can't do lemons is sometimes you can't do limes. Well, sumac is a spice it's a Mediterranean spice and sumac. It's not a mix spice, it's an actual spice. It's a seed spice that has a lemony taste to it. So that's just one example of like, if you do let a hack Yeah, it's a little hack of like, just use sumac and there's tons of stuff like that like some of this stuff is now popularized but I was doing this stuff a long time ago. What like the use of cauliflower for grains and for thickeners when I make curry sauce, for example, I think in it with cauliflower so I add I'm making a curry and I use whole cauliflower florets. And I just let them simmer in the sauce and soften and then I blend it and it just naturally thickened sauce so that's a good hack if you can't use coconut for example.

Dr. Stephanie Gray 18:59

Yes, that's frustrating when that comes back on a patient's food sensitivity test you can't have coconut I know that can be really frustrating. Speaking of cauliflower, I have another question for you. So we will come back to our agenda here for but for a moment, we were gifted an air fryer. Yeah, from some from our in law school or now. Yes. And I love chopping up cauliflower and broccoli and tossing it that and an oil. So I guess I would ask what oil would you recommend to be used in the airfryer? And is the airfryer healthy? I mean, is that okay? Or what's I mean food tastes delicious. Is that something we should be using? or What is that? Well, it

James Berry 19:31

depends on what your definition. Yeah, it depends on what your definition of health is. So if people say that they could be saying well is it healthy to fry food? Right and of course it's not it's not healthy to fry food in any clean oil. It's still not healthy because sure if it's just the act of frying the food, deep frying it is going to make it unhealthy. It's going to change the molecular qualities of the food and so it's not going to be as healthy. Now that's the kind of cerebral terms right, but fried food tastes good for the soul and like emotionally Heck yeah. Right people like there's there's nothing better than something like that particularly if you grew up eating that right? So in that sense a airfryer is miraculous because you're not having to deep fry it's going to be healthier just in generate right now, the thing with like the pressure cookers and the deep fryers, I think ultimately the technology's really great. I think it makes things that used to be a little bit more complicated and or unhealthy healthier in the case of air fryers, but the question becomes like Well, I guess it's really a thing of preference and then of time because sometimes people mistake and they think these things are going to make it faster to cook it doesn't necessarily do that like if you were making rice in a pot for example versus let's say a pressure cooker right?

It takes 15 minutes for the pressure cooker to pressurize right right. So that 15 minutes and then you could just make the rice Yeah, it's like and then it takes 10 minutes for it to cook so that's 25 minutes and you could have easily done that on a pot and then this the same kind of similar concept you can add to air fryers is are you now eating all of your food in the airfryer is it all that same texture? Does that mean it's unhealthy? Not necessarily but you are like what kind of oil are you using because you still have to use some oil in the air right so what kind of oil are you using to your point and I technically if I ever fry anything or even coat something a big I'm really stick to I think it's about five oils or five fats so I do lard I do key I do tallow I do duck fat duck fat is amazing on potatoes amazing duck fat it's almost like duck fat was meant to be used with potatoes when you taste It's like they just go so well to go but so duck fat and then coconut oil that's really it anything else and I you know it's questionable you know vegetable oils, it's inflammation I mean and a lot of these oils are highly processed with chemicals you don't want in your body so I used to try to keep it to those kind of solid at room temperature fats and then the issue becomes well I don't know if you're always eating like that that's where the debate is right Should I mean I think it's great to get saturated fat if I'm very pro fat, but you can't have too much fat you know when I'm like during my kicks of trying to kind of lose weight I mean I so like right now I'm doing a carnivore diet and I'm just kind of exploring really yeah I'm 24 days and or extra 25 today and it's just an experiment I'm doing it for three months to try

Dr. Stephanie Gray 22:36

and are you checking labs before and after?

James Berry 22:39

I should have I know I didn't do it before I wish I had but I am going to do it during and I have some labs from about a year ago that I could compare it to Yeah, but I didn't do it right before but point is like even on a diet like this is so restricted to just animal products. I'm not eating anything else outside of it and I still have to be mindful fat I have to be mindful of in terms of making sure I get enough but also make sure I don't get too much because it can negatively affect your health so I think that goes for any any cooking method. And then lastly, we never want to forget aesthetics when cooking. So flavor is key flavor is king right? You always want it to taste good. But aesthetics are important too we can get tired of like I think anyone grew up having boiled vegetables can attest to this like it affects how they look at vegetables as an adult. Right It affects like oh I don't like brussel sprouts I hear that also I don't like brussel sprouts well how were they cooked when you're a kid oh they were boiled and it was lime green and it was disgusting. I said well have you tried them roasted? No. Well, maybe you'd like them you know i mean like so sometimes when we fall into just this the same aesthetic of the food the same style of cooking it can sometimes get boring and I think it kind of puts food sometimes at a flatline I like to mix it up I just like to mix things I

Dr. Stephanie Gray 24:00

can use my airfryer what the appropriate fat occasionally. Just not every day.

James Berry 24:05

Yeah, I think so. Unless you I mean, you know, unless you're on a kick where you're just like you're loving it

Dr. Stephanie Gray 24:10

Not gonna lie. Yeah, when we started using it, we used it like every day for a week, but then we got off.

James Berry 24:14

Yeah, I think it's really important to not underestimate energy with food, the energy of the intention of when you're making it but also like if you're loving something, there is plenty of data to show that actually you're digesting it better when you're you're kind of feeling good about it or positive towards the thought that what you're eating. It could be even something that's not good for you. But if you're eating it and your mind and your energy is clean about like oh this is I can't wait to eat this and it's positive. There is plenty of data that will show you that actually your body is simulates it differently than if you were sitting there tight and stressed out about it like oh, I shouldn't be doing this and I'm hiding you know and like shame is filled you know, you eating. So there's lots of data around that and I you know, what does that movie like Water for chocolate like I think where they talk about the energy you put into the food you make. I'm a full believer that

Dr. Stephanie Gray 25:05

of that. So let's go on to some common mistakes that you've seen in your years working as a chef. So what are some common mistakes that you've, you've seen,

James Berry 25:16

this is going to be a tough one for people. But it's the number one thing I've seen. And that's self assessment. I think particularly with, you know, Mr. Google, and this the ability to have so much information at our fingertips, I constantly see people self assessing, and thinking they know why they can't do something. Like I know someone from my childhood that self assessed, and so she hasn't eaten I think eggs and a bunch of other stuff. And it's been now like, 30 years. And I hear stuff like that. And I'm like, Huh, but you don't actually know why you're not eating stuff. He said, No, I just, I just know, I feel better. I'm like, okay, but did you actually heal anything in the process of removing it? And she has no clue because she never actually did the test. And, and that's one of the reasons why I love you know, the work of practitioners that are not just removing things, but they're also focused on the healing.

And you know, I always try to tell the, the self assessors unlike, you know, most health protocols are three to six months, and you've been doing this for 30 years, like you could be limiting so much of your diet for really no reason you don't even know. And once again, I just go back to life is short. If you don't have to limit something, why should you, but if you have to, then let's figure out how to do it again. So self assessment, I would say is the number one thing. And then the second would be this idea that we have to be good at cooking. I think there's this concept that because we need to eat, we expect that we're all supposed to love cooking, and that we're supposed to be good at it. And we're supposed to want to do it and just spend my time as a chef. It's just not true. Most people, for most people and the jority of people, they do not enjoy cooking, it's fuel to eat, and they want to have nothing to eat, but they put a lot of pressure on themselves. And I'll be the first person to say that there's no pressure needed. Like a lot of times, we think that we have to be good at it. We think that we need to be creative in the kitchen, but you really don't like I don't look at things as recipes, I look at things as formulas. When I think about what is for dinner, and I literally think of it as a formula.

And it really has a few components. It has protein of your choice. It has vegetables of your choice, and then it has fat. And then sometimes it has a starch or something like that, right? But that's it. And so everything else kind of is about the formula of like, Well, how do I want to put it all together? Do I want to just stir fry it? Do I want to roast it, it's not necessarily about like the measurements of things, it's more just about making sure the plate kind of fits that profile of this formula. I use I mean right now I'm on the quantum road. So my plate is all animal. But usually my plate would look like you know, 60 70% vegetable 10 15% protein, and then or maybe 20% protein, and then I guess another 10%, five to 10% of between the fat that starch or something like that if I'm even doing that, but it's usually mostly vegetables. And I find that works really well. But now I'm exploring new ways of doing that. So you know, who knows, it's always interesting to see what works. Well, I

Dr. Stephanie Gray 28:24

agree with that. Yeah,

James Berry 28:26

those are two mistakes, I really the pressure we put on ourselves, and then also thinking we have to figure it out on our own and not going to someone that's a professional.

Dr. Stephanie Gray 28:33

I fully admit I am not talented in the kitchen, but I can make a sheet pan of vegetables and put it in the oven, right? I can make my protein so i can i can do what you're saying. Yeah.

James Berry 28:43

Well, you know, one of the one of the best ways I've found that really moves the needle in terms of health is meal planning. I yes, I agree. And that's kind of part of what we're talking about here. So a lot of people think meal planning so hard, and I'm like, Well, no, it doesn't have to be like you could simply just get a subscription to a culinary magazine, bone, appetit, whatever. And then you get that once a month and then just go through that and do the recipes in that let that be your meal plan. Or you could simply you know, subscribe to any of the 1000s of meal plans out there that are available either for free or at a very low price. But you don't have to put pressure on yourself to figure it out. But what I love about meal planning, it really helps you stay on target in terms of what your health goals are, because you create a grocery list and you don't diverged from that. And then hopefully it also helps support ease that there's no decision fatigue of like oh, what are we going to eat tonight, right so you already know what you're going to eat. You've hopefully already prepared for it.

And you've also managed your week so that maybe you did a slow cooking meal or pressure cooking meal on the day that you knew you were going to be really busy. You know she started that in the morning, things like that so you can really budget the time of your week based on how crazy it is with your meal planning and And then lastly, it saves you money in a sense, like you're not like stuck eating out all the time, you're not buying things that are going to go to waste like so meal planning really supports like you have less waste when your meal plan, at least I hope

Dr. Stephanie Gray 30:14

less likely to diverge, you know, and given an eat unhealthy, like eat out, I totally agree my husband and I on Sundays, we meal prep meal plan, like that's what we do, decide what we're having for dinners. And then I usually make salads for the week for lunch, at least at work. So just fewer oxalates now but still, my meal meal prepping that I think that's very helpful. You have to set aside that time on your weekend or whenever that is for you. But that's that's what we do.

James Berry 30:37

One thing we also do is we do leftover lunches. So we always cook more of our dinner than we need. And we and we use the next day's lunch is the leftovers and we just, we change it up. So let's just say dinner was roast chicken, well, for lunch, it might be as chicken salad. Or it might be a tea, you know, like a CSA foods tortilla wrapped with the chicken and vegetables, you know, I mean, it's like you can change it up, you don't have to feel like you're always eating the same thing. Creating less work in the kitchen is always going to be to everyone's advantage than creating more work.

Dr. Stephanie Gray 31:09

I agree. So a lot of my listeners are females, and what tips would you have to them who are coming to see me right? As a patient, and I'm recommending some diet changes, and they go back home and their partner, maybe he's not on the same page.

James Berry 31:22

It's frustrating that because that is definitely a theme I've seen. This is just Of course my perspective, I can't speak for every male out there. I don't know every male Of course, but in my time, my 16 plus years, I have noticed that theme that a lot of drivers of health in a family or in a couple is the female. And typically, I can think of like a handful like typically it's the male of that relationship or have that family that's kind of Pooh poohing the idea or resisting it. It's frustrating to me, because if anything, what's the other statistics, the other statistics are that men die earlier than women. So if anything we should be on board with, you know, our health, just as much as a woman should be right? I mean, so there's really no good reason why we should be undermining an effort to get healthier from anyone in my observation that I think a lot of times it is connected to a few things that's connected to fear, you know, fear of change, fear of like, oh, what if what I am doing is have negatively affect my health. So what's going to happen if I have to stop that. And so that could be something as simple as the enjoyment of going out for a beer for many men or something like that, whatever it is, right?

Whatever that ritual is that men have, whether it's connecting with other men, maybe connecting with their child, maybe it's even connecting with their spouse, right, that they might have to lose that way of connecting. The other way is sort of what I just mentioned, which is I think, in the cases, I'm thinking of the fathers, were using these unhealthy tools, whether it's getting desserts, or things like that, to connect with their kids, their idea of losing that, that maybe they didn't know how to relate to the kids, I don't know. But I have observed that a lot over the years. And it's concerning to me. And what I always think about is, and in the few women, I have counseled through this, I'm always trying to give the male perspective, okay. First of all, the male is wrong, if they're male in your life is saying that I don't believe exactly what you and I said earlier, if they if they don't believe that food affects their health, they are wrong. And you just need to know that they're wrong. I'm not telling you that you have to shame them around that you just need to know on a certain level, they are wrong. Food does affect our health. It's the first thing you should always look at. Just having the confidence to know Okay, they're wrong. And it's not my job to make them know that they're wrong, but it is my job to take care of myself. And so how can you best do that? I always try to kind of mirror back to women, their strength.

Women, I truly believe this women are what make the world go round. Women are strong, innately strong. I believe that's why women have they have the constitution they are they're able to have babies because whatever created us knew that women could handle it. I know that as a male, I typically look to the females in my life to help not just ground me, but kind of help tell me what is needed in a situation. In many ways. A lot of women are sometimes made to believe that they don't have that power in a relationship. And so I'm just here to say that I think you do. If you need to kind of do really primal things to get back that power, then do it and one of those primal things might be like, Don't give sex to your partner until they you know, observe what you want them to do. Because many men are driven by sex, right? We're very physical creatures, right? And so right away, if you want a man to change his ways, you can stop giving him the stimulus that he He's wanting right. So give him, give him something different until you get what you need. But you know, that's a very simplistic thing I'm saying, I know that that can be hard. But I'm more just trying to support women in knowing that not only are you not crazy, you are correct that food matters.

And too, you have more power in the relationship than you realize. And so I'm just trying to mirror back to you to explore the different power dynamics and how you can not shame your partner, but kind of support them and saying, okay, you may not believe this, but give me two weeks, just just give us two weeks. Let's do this for two weeks, and then we'll reevaluate. But commit to it for two weeks. And let's see what happens because a lot can happen in two weeks. I mean, we used to do this and call this sugar control detox and it was 14 day sugar detox, we would cut out anything that was actual sugar, we cut out alcohol, we cut out things that converted into sugar and the body quickly, like pastas and starches.

And so you were mostly just eating protein, vegetables and fat, right? But in 14 days, people not only lost weight, but they also changed their palate. And they lost the health elements that have been chronic disappeared in 14 days. I used to run this program in my meal delivery service in Los Angeles. People would say this is miraculous. I'm like no, it's not it's just food, it's just food. But convince your partner give me 14 days and if things don't feel different, then we can reevaluate but if they do, I'm going to ask you to then to re up another two days or two weeks you know, I mean, but take it one step at a time with them because it's usually just based around fear and they just need some support. They need some hand holding with that whether they know it or not.

Dr. Stephanie Gray 36:44

Yeah, yeah, I agree. I think women make the world go round so well thank you. Thank you for giving a shout out to all the females but you're right and they're doing the grocery shopping usually for the family and this is where kids come in so what are some lessons learned when cooking for picky eating children?

James Berry 37:00

Oh yeah, so I have two girls myself but I've been doing this now for a while with other families and I found there's a few things that really move the needle and one is include the kids for the picky eater in the process as much as possible so that means grocery shopping the cooking that means the tasting along the way. But what is a bell pepper taste when it's not cooked? What does it taste like when it's cooked? What does it taste like when it's roasted? What does it taste like? When is fried we know what to change it up? let them explore it because a lot of times picky eating is really just and I was a picky eater Absolutely. And I still am to a certain degree but it's usually based around once again fear its lack of control. So something's going on something that's going on in my life I'm overwhelmed by it. So I need to get some kind of control what can I control I can control what goes in my mouth.

And I've found that a lot of times when parents are having like a tumultuous relationship, how do the kids react they react with picky eating there are a lot of times connected but so first off, connect them to what you're doing let them participate give them that control again. Give them the control of like here Why don't you pick the vegetable for tonight's dinner and you can pick from this area whatever you want you know give them choices that you're going to be okay with them making you know I'm saying so set them up for success not failure. That's one thing the second thing is only bring into the home what you want them to eat and I know that seems like very simple but how many times as a practitioner how many times in my career have I heard a parent say I just don't understand why my kid is addicted to Cheerios.

Sick well quit buying them right? Yeah, right. It's like cherries don't grow on trees, you're not picking them as flowers you're bringing them into the home You're the one that introduced them or someone in your life did and you contributed to it by continuing to buy them and so that's the first rule is like set the standard that you want You are the one in control so set the standard that you want don't bring it in your home and I speak as someone who if it's in my home I will eat it like we have to know our limitations I have learned that I do not have self control around mostly like ice creams and certain chips and certain foods. I can either bring it to the home and then find myself and beat myself up and like oh and struggle you know on horican just not bring it home and then I don't have to struggle. Choose the simplest path don't choose the path that's hard and stressful and that's gonna keep your in your head and and keep you kind of in that pull tug pull tug like the simplest path is don't bring it in your home. And then you could say well well what about when I do want to eat something?

Well here's the tip too. When you do want to eat something that's not an everyday you know something that's a tree you simply go out you buy it no matter what size it is, it could be a single server, it could be a family size, whatever it is, you buy it, you eat the amount you want, and then you throw the rest away. You do not bring it home. And you can say what that's a waste of money. It's like well, it was already a waste of money. The minute you're buying something that's not for yourself, it is a waste. It's It's It's strenuous. It's not needed, you're not buying it to survive. You're buying it because it's an that you're addicted to whatever it gives you you're you're right, it's a comfort thing. It's a pleasure point. So it's, it's already an unnecessary item. So don't bring it into the home. And then the third thing, once again, give the kids the option. So this is a really cool trick, instead of like plating the meal for your family, what you do is you have like, you know, a separate table and Island in your kitchen and you put all the food there and you only don't cook multiple meals. I guess that's another tip. But this is part of this don't cook three different proteins and one that's dyno shaped for the kids and one, that's you know, for the adults, it's like one for everybody.

But then when it comes to the vegetables have something that you can always pull out. So for our home, it's cultured vegetables, we always have cultured vegetables in our refrigerator, because they don't go bad, you can just kind of keep it in the back of the fridge. And it doesn't matter if someone eats it every day, it will not go bad. That's just the nature of culture vegetables, right. But if you have it in there, what we do is every time we cook, we put whatever vegetable we did make, whether it's a salad, it could be chard, it could be broccoli doesn't matter, whatever we made, we put that out in a bowl, and then we put the culture of vegetables out. And then we tell the kids you choose give them the control, you pick what you want from this meal, but you have to choose one of those vegetables, you get to choose. And because we have this mainstay of the culture vegetable, it's very safe. It's like, they know what it tastes like, they know what it looks like, they know what they're going to get from it.

And so if the other vegetable seems unsafe to them, or just kind of new, and they just aren't feeling like they want to do that they always have a safe, safe zone, it's really, it's always fascinating, sometimes they go for the cultured veggie option. And a lot of times they don't, the times you think, oh, they're gonna want this vegetable versus the culture, veggie, they don't they actually go for the culture, you know, I can never predict what they're going to do, I find Oh, by giving them that option, they eat their food. And by doing it that way, too is by leaving it on the island and basically advising them to take the food themselves. You're not only giving them the power, but you're also encouraging them to not food way. So you're basically saying only put on the plate what you're gonna eat, right. And that's one thing that As parents, we all can relate to is that shaming of like, you need to finish everything that's on your plate, but we're the ones that serve them in those circumstances, right?

We're pushing these foods and so instead of like having a nice relaxing meal, you end up having a very stressful meal. But by letting the kid choose what they put on their plate, it's their portion sizes, but in youth, it's a win win for you. So they're choosing what portions and you've chosen the food options. And they're never getting away with anything. They're never like, oh, but they didn't have a vegetable. No, because the deal in your house is they get you they get to choose which one but they have to choose one, right? They're always eating food that you want them to, they get the power and then they have to finish the plate from the food that they ate. So they're being taught to not that they chose so they're being taught to not waste food to respect the process of food from the growing to the buying to the to the sourcing all everything. I think it's a win win when you include children in those ways.

Dr. Stephanie Gray 43:17

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For all these reasons. Achieving the proper balance of omega threes is an important health strategy one for which most people require supplementation. Simplified fish oil can help improve your cholesterol glucose help your memory reduce pain, even headaches and menstrual cramps. I typically start my patients with one to two grams or 1000 to 2000 milligrams per day of combined ECOSOC bentonite acid which is EPA and docosahexaenoic acid which is tha daily. Our your longevity blueprint omegas are stabilized and vitamin E oil and rosemary extract is used to ensure maximum purity and freshness. This exclusive fish oil is purified vacuum distilled and independently tested to ensure heavy metals pesticides and polychlorinated biphenyls PCBs are removed to undetectable levels. Plus, artificial has the shortest CT shelf time meaning from fish to bottle or capsule of only three to six months as compared to the industry average of 18 to 36 months.

Seriously that means most of the fish will you buy over the counter is old, oxidized, rancid and not helpful that fish oil purchased over the counter could be three years old already before you ingest it. Yuck. With over 10,000 published studies in the last three decades EPA and tha from fish oil are among the most researched natural ingredients available and have a long history of safety and efficacy. Check out more product information on our website your longevity blueprint calm and use code omega threes for 10% off now let's get back to the show. I love that at the time of this recording I have an only two year old but I'm kind of doing that right now and then I'm offering him if he's not gonna eat the vegetable that we prepared we usually have carrots we just always have carrots in the fridge I'm always saying Would you rather have carrots right so I have another substitute that's still a vegetable he gets to pick one and I think all of your tips are going to be very helpful as he ages thank you very much

James Berry 45:54

yeah and that kind of speaks to another thing which is halat I think is you're fine you probably already seen as is any parent with a kid will will recognize that one week the kid only one screen things the next week they only want to write things right another week. They only read things one one week they love carrots the next week they don't want to have anything to do with them. And so right i think pallets are cool I look at pallets it's like breathing creatures that we have to never assume that because you didn't like something one week that you're not you're at one age that you're not going to like it ever again. So as a parent to constantly be putting things in front of kids even when you think they didn't like it last month Why would I do to get like don't ever assume just keep putting stuff in front and then also kind of what we talked about earlier which is try different things like so.

Let's say right now you might be putting out raw carrots I don't know I guess if they're too Maybe you're cooking them slightly I don't know but try doing it different ways like so sometimes great the care sometimes cook it sometimes roast it because carmelize in carrots is going to bring out the sweetness in them right so there's Yeah, there's lots of sometimes you shouldn't you could even coat it with some kind of cheese or something you know, like or fat like because if you stick to kind of that dry texture, then the kids always gonna expect things to look like that. Like how many kids love sauces, right, but my kids love sauces because from day one, everything is how to sauce. So it's all it's all what we acclimate them to is we are driving the truck we are the ones driving it and never forget that you're the one in the driver's seat. So it never has to be what they think they want you can dictate it but just give them choice within it.

Dr. Stephanie Gray 47:31

I love that I've always been a Dipper, I love sauces. But again, I fully admitted to not being highly talented in the kitchen. So when it comes to even sauces or seasonings, I feel like that's my weakness and that's part of what you've created. You're the inventor of pluck seasoning. So tell us what inspired you to create that seasoning and tell us what it's all about. We want to know how we can use it of course as well. So yeah, so tell ya

James Berry 47:52

know, thank you. So organs are to me nature, superfood, animal organs, I just feel like nature delivered this amazing source of nutrients. I mean organs like before we just focus on bovine organs, cow organs, vitamin A, B, C, D, E, and K, right? all the vitamins, essential minerals, iron, calcium, copper, magnesium, phosphorus, potassium, zinc, I mean everything. Like if you're trying to get pregnant, it's all in the organs. You know, I mean, it's like you need a prenatal pill, just eat organs. It's all there. And technically we used to, as a society we used to our great grandparents did in generations before that they ate organs, but for whatever reason, we've lost the taste for them. We've lost the cooking knowledge. And so nature's superfood is getting lost on us. And it's sad to me because 35% of the world is nutrient deficient. That's only the people they've measured, right? And yet we know in the US it's not because it's a food problem. It's not because we're not getting enough calories because we have an obesity issue in the US, right? So, to me, it's like quality, it's all about quality.

So here's nature providing you with this incredibly nutrient dense product. And what's also super cool about it is that organs, the nutrient and organs, it's a whole foods, so real food, and so our bodies recognize it and can assimilate the vitamins and minerals of it versus like fortified packaged foods in the store. Most of those vitamins get washed out of our body or not utilized because our bodies don't know what to do with them because they're not whole they're not they're synthetic. To me that was that's the gift nature's giving but the issue is like people aren't eating it. And that's when I started to really think about well how can I get nutrients in my kids without it being a fight? How can I help people with their health where they don't have to adopt a new habit like we talked about earlier, and I was looking at the way collagen was being used as so many things and I was already experimented with like collagen and nut butters and things like that. And then it hit me like well wait, nature's superfood is not even being used. I feel like There's got to be a way to incorporate that, Oh, well freeze drying organs nowadays, which is something that's prevalently done in the supplement industry. That's all shelf stable.

So they're freeze dried in powder and organs and is shelf stable. So all I need to do I need to compliment or offset the flavor, like people make the icky face with when they eat them. I gotta somehow compliment offset that flavor. Well, when I make patties, what I use is I use like on the iE carmelized onions, and I use different spices and herbs. So I was like, Well, what if I did that with spices. And so that's how pluck was created as a thought, well, I want to get this nutrient density in people's diets. But I also want to offset the taste. And so I do that with the complimentary herbs and spices and so basically and I know you haven't tried pluck yet, but when when I get you sample, I think you'll find this to be true, the feedback we get is it a does not taste like origami. And be it's easy, like you don't have to know how to cook, we can put it in the recipe or you can just finish the product with it just like you would salt and it goes with anything. Popcorn, eggs, fish, chicken doesn't matter that it's it's cow organs. Like it just goes with everything. And it's and I didn't know that when I created it. I mean, I'm constantly discovering this. But it really does. It goes with everything. And so it's kind of a win win. It's easy to use, and you're basically adding nutrients to everything you put it on nutrients that you weren't getting before.

Dr. Stephanie Gray 51:23

So it's basically freeze dried organ meats from cow you're saying right? Yeah, but there are also seasonings in there to make it taste better.

James Berry 51:31

Yeah, so organs have this umami. Are you familiar with umami? Yeah, so for those that are not familiar with mommy is what they call the fifth flavor. The fifth taste so we have sweet, sour, bitter, salty, salty, right? So mommy is the fifth and what a mommy does, they're they're all unique. But what a mommy does is actually make all the other flavors tastes better, it heightens everything. And the way you see that play out and packaged foods in the grocery store is that you'll see a lot of packaged foods have natural flavors added to them. And usually what's hiding in those natural flavors is MSG. And MSG is the industry's synthetic way of adding umami to whatever you know the package good to make it taste better, but technically it's not good for you in that form. But organ meats it's natural it's totally natural part of the argument so so what pluck tastes like is it hasn't a mommy focus so when you put it on something and you know Mommy, the best way to describe my mommy is savory, it's got a savory taste to it and I put like how I put smoked paprika in there too.

So it's got a little bit of a smoky thing but it's kind of an all purpose seasoning. So it doesn't taste that different from most all purpose seasonings. But I've included five organs in it. I've included liver, kidney, heart, spleen and pancreas and so you're not just getting one organ you're getting five and there's this there's this concept of like supports like and that's why I did all five and the idea is it's an ancestral kind of merit Native American thought but it's it's if I eat animal organs then they're going to support my own organs and if I'm eating those five then I'm going to be supporting those five organs and me and each organ has its own identity you know like like there's certain heme iron and iron liver is not found in other things you know there's the enzymes in the pancreas that aren't found in the other organs so they each contribute in a way that's going to give you even more of a full fledged you know nutritional profile from them so that's why I'm trying to get as many much right it's all about variety in my opinion.

Dr. Stephanie Gray 53:31

Are there any contraindications? Like is there a garlic in your seasoning if someone is not

James Berry 53:36

Yeah, mine's not it's not a rip but we're actually like I'm working on an AP version right now actually, I'm like literally weeks away from debuting it so yeah, so we our goal is to make it more accessible for people that are have certain sensitivities. I just kind of wanted to launch though with a yeah yeah you know with the kind of a general standard since sadly, I mean, and I don't mean to offend anyone but like you know the AARP community while I completely support and respect them when you're trying to sell a product it's a small community and I mean you have to

Dr. Stephanie Gray 54:10

that's the autoimmune paleo for those listening community Yeah,

James Berry 54:13

yeah and a lot of the you know that now they can do garlic but they can't do seeds but just to your point like that I will be creating a product that can serve a lot of different palates and a lot of different health needs

Dr. Stephanie Gray 54:26

so how liberally can it be used is there it does it contain salt at all or is it just yeah

James Berry 54:30

sees it has salt so we advise you just to use it like he would salt and pepper I mean, in many cases, you don't even need to add more salt sometimes I do because I didn't I purposely didn't add too much salt because I just I was aware that everyone's kind of got their own palate around salt, you know, depending on your adrenals and whatnot. So you're gonna have different needs around salt so I didn't want to do it too salty. So it doesn't have as much salt as most products, but it has enough where you could get by with just using pluck. We've heard from families that kids love it. Like I haven't met a kid yet that doesn't to be honest with you. It's it's really intriguing. I think kids are really in tune with their bodies. And I think when they taste it because it does taste good that they immediately know what their body needs. And I think they're getting nutrients that they previously weren't. So I think there's kind of this quality of like wanting more of it. Like I just I hear kids like actually sticking their fingers into the jar, things like that.

Dr. Stephanie Gray 55:24

Very exciting. Well, I have to ask you, you have obviously quite the experience. And you've given us several tips today, and I'm excited to use your pluck seasoning. Tell me what would your top longevity tip be everything you've shared with us or maybe something you haven't? What's your top longevity tip?

James Berry 55:41

You would think it would be like origami is just eat origami, it's home. And I think that I could easily say that. But if I really reflect on what what has been the thing that moves the needle the most for me personally, and what I've experienced in my journey on this planet, I would have said sleep. And I say that as a notorious night owl. You know, I think if you talk to me two years ago, I would have you know, we would have had this conversation at like 11 at night because I would be up. But now I go to bed like 839 Me too. And it's amazing. It's amazing how different life looks when you get sleep. And I say that even as a parent like we you know our kids are eight and four. And out of all the kids we you know, families we know and where we live. I think our kids go to bed earliest To this day, even our eight year old and I'm just like Yeah, because they're better people when they do and I noticed that in myself.

So I just believe good night's sleep. Here's why it's so important for longevity in my opinion. So one of the biggest issues we have with health is the choices we make particularly around food. When I get a good night's sleep, I make better food choices. It's just a fact. So if it starts on the simplest, most basic level around health is what we choose to put in our mouth. And if I make better choices when I get sleep then that's got to be the first marker for me because every choice I make is going to be based on how well I slept. I think it's so easy in our lives particularly when there's so many factors against us you know where we have big food companies that are creating products that actually like feed our addictions and or play with our brain you know in our addictive qualities. Like there were they're actually manipulating us and making manipulating our flavors. I think that when we have so many things against us, we really have to dig in to the things we do have power over and we have our choice we do. No one is forced feeding you to eat whatever it is you're eating and shaming yourself for eating. No one's doing that no one is doing that to you. You are choosing to do it. best way is to use your own skills around making the best choices you can make and that sleep for me.

Dr. Stephanie Gray 57:47

I feel like literally most meeting a third of all of my guests say sleep including the interview I did earlier today he also said sleep so you're not alone there. Tell us I know you have a special promotion for our listeners to try your seasoning. So tell us about that.

James Berry 58:01

Yeah, so the site is eat clock EA t pluck.com. And we have created a special 10% discount for your listeners. It's Dr. Gray 10 that we sell plucking pouches and then we sell it in tins and we actually chose that because we really wanted to kind of not just be about helping people with their health but also focusing on the planet and I didn't see plastic containers as an option. And so that meant glass but to me glass is heavy and it potentially would break so meaning that I would have to put more shipping material around the glass to protect it. So we're now using these pouches and what it means is we don't have to use we don't literally don't have any protectant like any superfluous like protectant in the bag because the pouches is can't break and it's its own protectant and then it's lighter so there's less fossil fuels to ship it to us and for us to ship it to you so I sure like is a win win for right now.

Dr. Stephanie Gray 59:00

Sounds like exciting, so I can't wait to try your seasoning so to the listeners I will post the link you need to use a special link in the show notes. To get the 10% off again the code is Dr. Gray Dr. gra y 10 for that 10% off. Well thank you so much for coming on the show today. This was very interesting. I'm sure my husband's going to enjoy this episode a lot. So thank you for your your passion and really helping our listeners learn that it is easy. It can be easy to cook and eat well. And again I look forward to to try your amazing seasoning.

James Berry 59:33

Thank you so much for having me Have a great rest of your day.

Dr. Stephanie Gray 59:36

You too. I certainly appreciate James's tips for how to cook for kids give them choices, include them in the preparation don't bring junk into the home and teach kids to not waste from a very young age. I'm looking forward to try and pluck seasoning and if you are to be sure to use code Dr. Gray 10 for 10% off using the puck link included in the show notes. After our interview today James gave me a quick recipe to try simplicity. Popcorn then sprinkle olive oil and pluck seasoning and enjoy. I'd love to hear your feedback on how you're incorporating pluck seasoning which we now also retail at my practice the integrative health and hormone clinic, stop in and sample anytime. Be sure to check out my book your longevity blueprint and if you aren't much of a reader you're in luck. You can now take my course online where I walk you through each chapter in the book plus for a limited time and of course is 50% off. Check this offer out at your longevity blueprint comm and click the course tab.

One of the biggest things you can do to support the show and help us reach more listeners is to subscribe to the show. Leave us a rating and review on Apple podcasts or wherever you listen. I do read all the reviews and would truly love to hear your suggestions for show topics guests and for how you're applying what you learn on the show to create your own longevity blueprint. The podcast is produced by the team at counterweight creative As always, thank you so much for listening and remember, wellness is waiting.

The information provided in this podcast is educational. No information provided should be considered to be or used as a substitute for medical advice, diagnosis or treatment. Always consult with your personal medical authority.

Transcribed by https://otter.ai