How To Improve Your Mental Health By Changing WHEN You Eat

0:19 Where I want to start, though, is really with the title of your book, The 7x Method, The Truth About Food and Your Body That Has Never Been Told Until Now. What is that truth that has never been told until now? Okay, so I can guarantee that when you listen to that book or read that book that it's something you've never heard before. And the reason is because I learned it in a remote region of Central America when I was traveling by myself and I went to go visit a friend during the pandemic and he's like, you got to meet this guy in town. You're all you guys are always talking about like energy. You guys are totally hit it off. So I talked to him. I meet the guy and he's like a real life shaman.

1:00 Like he's working as a liaison with this Quantic medicine program. There's it's like a healing center. In 2020, it was celebrating its 49th year. And people go there from all over the world with diseases and they get healed using food as medicine. They don't want Americans to know about it. That's why I keep it private. But they gave me permission to reproduce a basic timed eating protocols that prevent disease and help recalibrate the metabolism. So it's pretty fantastic, pretty neat stuff. I took the information home after trying it for a couple of weeks. I was skeptical, but I was like, you know, it kind of makes sense. So I like, what the hell, you know, I'll give it a shot.

1:41 So I did the eating plan, changed the way I eat. You just change what time of day that you eat things. It's rooted in circadian science, meaning that our... body is influenced energetically by the position of the sun during the day. And different organs and systems take turns resting and peaking inactivity. So that means that we can look at our watch like I'm hungry. I look at my watch and I'm like, okay, it's the blue group. I'll eat something from the blue group. Or I look at my watch and it's like the orange group. I'm like, okay, good. I'll get something from the orange group. Like it's something, that's the basic principle. There's seven food groups. seven different groups of organs and systems and it's kind of like the rainbow.

2:22 You know, there's seven different colors in the rainbow. It doesn't occur in the same order. But yeah, that's the gist of it. So give me an example of what that looks like on an average day for you or one of your clients that you've worked with to teach them this method. Yeah, absolutely. Every day I get out between seven and nine and well, I get up earlier than that, but I don't eat. I don't have to eat anything till like seven a.m. till the sun comes up and I'll have some coffee with I make homemade Brazilian nut milk and make Brazil nut milk and then I'll have some chocolate, some dark chocolate. You can also just have like nuts, berries, seeds. That's the time of day you want to eat these things. You don't want to eat this. Like so the theory is that. your body makes digestive enzymes for certain types of food at certain time of the day.

3:05 So you don't want to eat nuts before bed. It's your body's not ready to digest that you want to eat them in the morning. No carbs, no carbs. Carbs aren't until carbs are the last thing you eat during the day and that's because they make you sleepy. They prepare your nervous system for sleep. That's interesting. I've worked with a lot of coaches that recommend like a high protein, high fat, you know, sort of breakfast and then and yeah, tapering to the carbs in the later part of the day to sort of replenish their energy. And then like you said, you know, sleep a little better. Is that is that pretty much in line with with this method you're talking about? No, this is like nothing you've ever heard. So in the morning we want to stick to like fruits, nuts.

3:46 You don't want anything super heavy like that. You don't want to introduce proteins until like after 12 noon. So the first group is blue group. That's nuts, seeds, chocolates. The second group is blue group. Did I just say blue? First one's purple group, then blue group. Blue group is all fruits and that nourishes your thyroid and that's because your thyroid works all night long. wants to rest, wants nourishment, and so you eat fruit to nourish it. Then the next group is the green group. That is between roughly 11, like we have daylight savings, right? So, you know, seasonally the times change, but roughly 11 a.m. to 1 p.m., and that's the green group. That's when the dominant wavelength from the sun is green.

4:27 That's when you should eat most of green stuff. That's when you eat your salads. Don't eat salad at dinner. It's not your body can't digest it. You want to eat it when the sun is at the highest point in the sky. Same thing right that after the green group is the red group. That's when you want to eat red meat. They say, red meat causes cancer. Well, it doesn't it causes probably causes cancer if you eat it at like eight o'clock, nine o'clock at night because your colon wants to stop working. The circadian rhythm of your pancreas is to stop working at like seven p.m. So It's a hard stop, know, even like in wintertime when the sun sets really early, you want to maybe even stop eating a little bit earlier, back everything up and stop eating after 6 p.m.

5:08 So after the red group, is the orange group, sorry, the yellow group, that's all the non-green vegetables and then is the orange group that's on short chain fatty acids like herbal teas, legumes, and then the last group is the white group. So you can't eat. You know, a normal dinner with your family, but you want to have like cooked vegetables, cooked non green vegetables, obviously. So it's closer to the yellow group. That's when you want to have your whites. Maybe if you want protein, then eat something light like chicken or fish. You don't want to eat red meat at dinnertime. You want to eat red meat earlier in the day. Red meat and salad. If you think about it, they're like the hardest things to digest. So you want your raw veggies and your red meats when the sun is at the highest point in the sky and your body is prepared to assimilate the nutrients.

5:52 So. All these food groups coordinate with the circadian rhythm of organs and systems and it follows the same principle just like you go to the gym, you workout, you eat and then you rest and then you repeat the cycle. Well, it's the same thing. So every color, every food group coordinates with the circadian rhythm of an organ or system. You know, the red group is your adrenals, your heart, your blood. That's those foods, those systems and your adrenals, your adrenal glands work the hardest in the morning. And so they're ready for rest and nutrition in the early afternoon. That's the red group. everything like I said, the thyroid is the blue group. Thyroid works really hard overnight pumping out T4 and then it takes a rest between 10 a.m.

6:35 and 4 p.m. And that's why people who have thyroid problems often feel kind of tired in the afternoon, tired and cold because that's the circadian rhythm of the thyroid. Interesting. So as you've adapted this to your eating style, and I'm sure coach plenty of others to do so, what are the effects? How do you feel having made that change? completely changed my digestion and completely changed my sleep. would say it's almost you. It helps your intelligence. I'm going to say if you do this for a long time, but even in the beginning the first week I usually start my clients on it the first week they start my coaching program because we do online testing. I'm not we do at-home testing. So while we're waiting for the test to come to their house, we get them started with the food and then they would they notice is their inflammation decreases.

7:21 Some people lose five or 10 pounds in a week just because they're constipated, they're inflamed and it's because they're eating the wrong foods at the wrong time. So just changing the time of day that you eat things, people drop a pant size. They're like without even exercising. They're like what just happened? And like long-term like their joint pain goes away, their carpal tunnel goes away, the eczema goes away, all these things start to go away. Arthritis is the number one thing that goes away with people. You know, they say they can walk run faster, they go train harder, or they can play, you depending on their age group and their prior level of function. But you know, they can play with their grandchildren more, they can get on and off the floor without having to think about it.

8:02 I guess it increases their quality of life, just the food alone. Yeah, you mentioned thyroid and hormone issues. I know people that live with hypothyroidism with Hashimoto's. How does this benefit those folks at all? it help with that thyroid function as well? Yeah, sure does. a lot of mainstream doctors don't tell people with Hashimoto's like I've had clients have Hashimoto's and their doctors never told them that gluten and dairy are two main triggers. Others triggers are soy, corn and then you know, if they're in my coaching program, we'll dive a little bit deeper and make sure that they don't have some H. pylori or there's another parasite blastocystis hominis that can also turn on Hashimoto's Hashimoto's is also turned on by Epstein-Barr disease.

8:49 Like 90 % of people have Epstein-Barr virus living dormant in them. It was mono that everybody got in middle school. it's like, yeah, it's like chickenpox. It was like a rite of passage. So it lives in us dormant and then the spike protein from COVID or the COVID vaccine will reactivate the Epstein-Barr, Epstein-Barr that reactivates Hashimoto's. it's a multifactorial. disease, but for sure just going on, just changing the food that they eat and following the 7X method will help the autoimmune. So you mentioned sort of weight loss in this. know thyroid plays a function in that as well. And a lot of people that do struggle with thyroid issues struggle with weight loss issues.

9:29 talk to me about sort of balancing hormone and diet and medication, all of that. How does that all play together with this diet method? Sure, well, my coaching program goes way beyond the diet. That's just a good start. It's a good foundation. Hypothyroidism affects like 40 % of women and T3 conversion is intertwined with estrogen levels and cortisol levels. So we really have to do look at the person individually. Like there's no one size fits all. We look at the person individually. We look at what toxins are exposed to. We look at their micronutrient levels. Like I have a test that will test for all their antibodies. and heavy metals. So we want to see if there's like, if you look at the periodic table of elements, like, you know, where iodine is, there's also bromine.

10:13 So if you have like bromine in your, like you find a lot of bromine in your urine, then we got to detox that. Or if you have a lot of mercury from eating fish, then we have to detox that because that also interacts with the iodine in the receptor. So your thyroid makes T4 and then T4 catches a ride on albumin usually it's a protein in the blood and goes to the target tissue and then the target tissue it will convert to T3 that's largely the liver. So if you don't have enough iodine or enough selenium you're not going to make that conversion if you have a lot of heavy metals you're not going to make that conversion. So we there's you have to look at why you have hypothyroidism.

10:53 Is it from, is it, there are a lot of antibodies. Like I can see like if there's a certain antibody present, I know it's heavy metals. And we look at that. If it's both antibodies, then I know it's Hashimoto's, you really have to look at diet or like I said, that parasite or the bacteria. So all of this sort of getting to a place of better fitness, a lot of what we talk about on this show is mental health. So talk to me a little bit about how getting to a better place physically, from a health perspective, plays into better mental health. God, your gut is everything. I talk about it in my book, The 7X Method, that I talk about blood types too. I integrate parts from the blood type diet. Because even though I was using the 7X Method, the way I learned it in Central America, I still had some coaching clients that were like, I still feel bloated and blah, blah, blah.

11:38 So I started integrating parts of the blood type diet. And that's how I call it the 7X Method. so like, 40 % of Americans, I'm sure Canada's not much different, have blood type O. Well, gluten and dairy are really inflammatory to blood type O. Another 40 % are blood type A. Well, gluten and dairy are really inflammatory to blood type A. Blood type B can tolerate gluten and dairy, but that's like, what, there's A and AB. That makes up less than like 20 % of the population. So there's not a really big population that can tolerate those foods. So we start like removing the inflammatory things and people start to feel better and they're autoimmune.

12:22 Because if you think about it, if you're eating something that inflames your gut, particularly gluten, like gluten is it causes there's a paper by a doctor from Harvard called All disease begins in the leaky gut. So Hippocrates said all disease begins in the gut and he said all disease begins in the leaky gut. And he talks about how gluten is implicated in diseases like type 2 diabetes, obesity, multiple sclerosis, ankylosing spondylosis, amyotrode lateral sclerosis, like all these autoimmune really bad diseases. So that's because the gluten causes temporary interstitial permeability, meaning that when you eat this stuff, there's, it tricks the protein.

13:08 There's a protein called zonulin that guards the tight junctions in your gut lining. and zonulin gets tricked by gluten and opens it up and indigested food particles and bacteria called lipopolysaccharides get into the bloodstream. So they get in the bloodstream. Then you have all this whole systemic inflammation process. And if you have inflammation in your stomach, you have inflammation in your brain through the there's the gut brain axis. There's not just directly the blood brain barrier, but through the cranial nerve, the vagus nerve. So if you trash your stomach, you're trashing your brain. Your brain's inflamed. That's new health that like diet is number one. But what I do in my coaching program that's different than anybody else is I do urinary metabolite testing so we can look because Hormones and neurotransmitters have a lot of overlapping symptoms when they're unbalanced, know, you can take a symptom and it's like, okay Is that from a hormone is that from a neurotransmitter?

14:01 Like how do we know? Well, I test them both and because your heart you have a lot of men and women have a lot of estrogen receptors in their brain have to have enough but they can't have too much or they have a whole bunch of other side effects. So we test the metabolites of your serotonin, dopamine, norepinephrine, epinephrine, glutamine, glycine, phenolpilamine, histamine and we look at creatinine. We look at what your kidneys are doing too and when we look at this there's evidence-based protocols where you use vitamins, minerals, amino acids and you can help bring your brain chemicals back to midline. It's incredible. So the first thing I do when I get up in the morning is have water and I have all my brain chemistry supplements.

14:43 That's what I have before I have my coffee. And it's a real game changer. Like I had really bad ADHD. I've had my like six concussions. I used to be a fighter. So, you know, I had, yeah, so there was definitely some issues going on in my brain and it's a total, total game changer. I take all these products by a company called Designs for Health. They do sell in Canada. have a different arm because of regulations. But they do sell in Canada and I use it because I see people's brain chemistry change. They feel different. They feel better. They can take another test and it literally changes the... You don't have to take Prozac. You don't have to take prescription. You don't have to take Xanax. There's natural ways to do everything and the natural ways don't have side effects.

15:27 two questions about that one will get to in a minute and it talks about focusing on sort of exercise as a replacement for prozac and those those medications but I also hear people that that take vitamins that say I know these aren't doing anything but I'm taking them anyways because people say I should take them how do we know like if somebody is taking these vitamins and you know maybe not those necessarily but they've been taking some for a while and they don't notice a difference but they're doing it because they feel like they should talk to that to that person mean Jeremy if you were trying to close a deal and you had a big customer and you know, man, this commission is just going to like make my year. Would you take them to steak dinner at like an Applebee's or would you take them to like Smith and Walensky?

16:10 I don't know what the second one is, but it sounds a lot nicer. So we'll say that one. OK, very good. Right. know, yeah, right. mean, a rib eye tastes different at Applebee's than it does at the fine steakhouse, correct? It's going to feel different in your belly, right? So it's the same thing with supplements. You get what you pay for. If you're shopping at Walmart or buying from, I don't know what's in the Amazon stuff. There's even fakes like I work with a supplement brand, need like a practitioner code to sign in and then you get shipped directly from the distributor. Well, my sister was like, I know how busy you are. I didn't want to bother you. So she ordered off Amazon and she's like, open the bottle.

16:51 And she's like, why do these look different? And then she had the labels next to each other. She's like, my God, these are like fake. She's like, it's like fuzzy. She's like, this is fake. She's like, I just got fake supplements. Like, my God. So. there's very little regulation, right? So I mean, pretty much anybody can bottle just about whatever and sell it on Amazon. Yeah, exactly. That's why I mean, that's why I say yeah, if you've taken vitamins, when I was doing my functional medicine certification, I was so pissed at how many thousands of dollars I spent on GNC or whatever brand vitamins when I learned the difference. We use only pharmaceutical grade nutraceuticals. They move the needle like you can tell if you take too much.

17:33 If you try to take a double dose of these things, you're like I shouldn't have done that. It's like, yeah, yeah, I took it. I took a double dose of the Dopa boost because I was like, yeah, have ADHD. I was prescribed Adderall in college. I was like, my God, I can't. was like, So basically you should, if you're taking some sort of supplement and you don't feel any different, stop it. Yeah, interesting. Okay, so back to my my other question about you know, dealing with those antidepressants dealing with those, you know, mental health medications that are available. I'm sure for some they're great and for others, they're not. But I found for me, I've tried as many as were prescribed to me and all had negative side effects, things that actually made me worse.

18:20 But what I have found is getting out off my butt and moving it and lifting heavy things in the gym a few times a week has been the best antidepressant I've ever taken in my life. So talk to me about how exercise can can be a supplement to to those medications. Absolutely, well for a man it's extremely important to move heavy stuff because that increases your testosterone and your dopamine. Of course you're going to feel better. Exercise is super important for serotonin as well. That's why I tell people like if you're not eating healthy like you know and going outside and getting sunshine and you know doing what you can to sweat and push yourself like you're not giving yourself a fighting chance. There's no pill.

19:00 that can replace good choices. So yeah, I tell people start with the seven, I mean, because I get people, I help them. have people that are like, the number one that I get from women that want to get off of is Cymbalta. It's a serotonin and norepinephrine reuptake inhibitor. And so I have them take the urine test and I had one client, it wasn't doing anything for her serotonin and the other one, it wasn't doing anything for her norepinephrine. I'm like, so these pills aren't even working like they're supposed to. They're not even doing it it's like, it's. crazy how the same prescription will have a completely different effect on a different person. So why don't we just use the urine testing and that gives us a better insight of their genetics. can look. Okay, so there's like certain pathways like one chemical becomes this one becomes that one becomes that one.

19:45 You remember chemistry class, right? So each gene is coded to create an enzyme. Well, we don't have perfect genetics. So if you have like they call them SNPs, single nucleotide polymorphisms. So if you have a snip on the gene that's supposed to make your serotonin, you might only be functioning at like a 70 % capacity, or you could have a really bad snip and only be functioning at 30 % capacity. So we can look at that. So what we do as we look at the vitamins and minerals, like we call them the cofactors that are needed to create that chemical. And we just take high doses of them to push it through. So if something's only working at 30 % capacity, We may take a double dose of something to push it through and make it function and feel like it's like, it only takes like two weeks turnaround time.

20:34 Like my clients say after a week, they started to feel better. And after two weeks, you're like, my God, like people with OCD, their little voices subside. you know, people, I wrote a case study on a patient that had anxiety and eating disorders for like 20 years. I think that eating disorders, a little overlap with the OCD right there's a lot of like exercise bulimia and obsessive counting is counting that and then anxiety it goes along with that too and You know we were able to get our BMI up like two points in like five months Which is remarkable for someone with a 20 year history So these things really if you stick with it me yeah I mean do I like getting up in the morning and taking six pills not really but do I like the way I feel and that how I can adult and I don't have to worry about being like I don't have to fight myself like everything doesn't have to be such a struggle.

21:26 Yeah. So you mentioned something interesting, though, the individuality that we all have because of our genetics and everything that goes into being a human being. Do all of these things you're talking about, the circadian rhythm of eating in a certain cycle and taking these different supplements at different times of the day, is it pretty universal or is it very specific to each individual? My plan of care is different for everybody. So I have the group coaching program where I teach on something every week. It's good cognitive behavioral learning type strategy. But then when we do our one-on-one like everybody has a different plan of care and nobody has the same script. Like we I look at their methylation status, their sex hormones, their stress hormones, their brain chemistry, their thyroid output, their heavy metals.

22:12 I look at their past history when it comes to like toxic exposures. We talk about emotional toxins because those also make people sick. Okay, so I want to talk about the emotional toxins. I was actually just going to ask you about sort of chronic stress and just, know, the again, the experience of being a human being a parent, an employee, someone with a mortgage, all this stuff. How does all this play into helping out with with our emotional, you know, just dealing with stress and everything that goes into being a person? You'll be surprised with how much better you're able to cope with things when you're eating the 7X method and your hormones and brain chemicals are balanced. Like once you balance the brain chemicals, everything becomes so much easier.

22:56 But when it comes to dealing with chronic stress, try to stress the stress, no pun intended, good sleep hygiene and trying to get to bed before midnight. I know we want to do stuff after you get the kids to bed. It's like you're only free time, but really trying to get yourself to sleep as close to 10 PM as possible so that you're waking up with a sunrise. You're getting nine or eight hours. You're not depriving yourself. That's the best. I mean, the best anti-aging thing we have, the best way to cope with stress better is to get better sleep. Okay so I hear from people a lot you know I only need five or six hours I'm good at that point. Why why are they lying to me. That's not clinically proven.

23:38 The evidence states completely differently. I was listening to this other, I listened to, I was listening to Diary of a CEO podcast with this female doctor based out of LA. I think her name was Dr. Ma and she was just a sleep doctor and she worked with professional athletes. And she said, you know, just by, you know, these pro athletes didn't have very good sleep hygiene. They would like stay up late, play video games, take naps after practice, like whatever. And once she got him on a strict sleep schedule, like their three-point shot got better. Their stats got better. One guy became MVP. Like it's really critical. Like there's no such thing sleeping five hours a night. That just makes it harder for your brain to flush out the amyloid plaques and flush out all the toxins.

24:24 If you have 90 minutes sleep cycles, that's why we say you get seven and a half hours of sleep. And in those 90 minutes sleep cycles, you have four phases of sleep. You have two that are non deep, then you have deep sleep, then you have REM sleep. So the deep sleep is like where your body rests and repairs. And then REM sleep is when you're, especially like the frontal lobe, the brain repairs and memory forms. So the first couple sleep cycles you get, you don't have any REM or barely any. You have to get subsequent sleep cycles to get the REM sleep. That's also when you dream. So. A lot of times we only remember dreams like when we just wake up. If you're dreaming when you wake up, you know you're good.

25:06 You know that at least your brain is getting to repair. If you're one of those people that doesn't remember any dreams ever, drinks coffee in the afternoon to get by, then no, you're screwing yourself over and you're setting yourself up for disease. Yeah. So obviously, we're going to point people toward you to work with you to work directly and learn all of this. But for those that maybe that's not an option for them, what is just a really basic place to start to clean up their diet, clean up their sleep, and start addressing some of the issues that a lot of your clients deal with on regular basis? absolutely. the book 7x method it's on like Barnes and Noble. It's on Amazon. It's in Kindle. I did the whole eight hour audible studio thing and it's in paperback.

25:48 It's half recipes. So I do like the Kindle for that. And then I you know, I like listening to I don't really like reading. Sorry, I write books and I don't like reading. That's horrible to say, but I listen to audibles. That's why I made it because I know people like with ADHD like me read the same paragraph four times. You're like, Yep. through this book. So I have it in audible. Listen to that. Start changing those principles. I talk about exercise in there. I dispel myths about all kinds of things in there. So yeah, it's about food. It's about circadian rhythm. It's about getting some good sleep hygiene. It all makes sense. I just it takes 90 minutes to listen to it. Like just take 90 minutes, go for a 90 minute walk, you hear the whole damn book, and it'll totally change your life.

26:31 Like you'll change your whole relationship with food. There's no counting. There's no macros. This whole conception we have of like calorie deprivation and all this stuff. It's all, it's all, I just felt a myth. The calorie is dead. That's my first chapter. Nice. I'm interested though, you mentioned exercise, circadian rhythm. Is there a specific way we should be exercising throughout the day? Does it matter what time of day we go to the gym or go for that run or whatever? Yeah, great question. Your cortisol, stress hormone. Okay, so some cortisol is good, right? There's good stress. Like when you work out, that stresses your body. That's good stress. Sitting in traffic and yelling at people, that's not going to do anything.

27:11 That's bad stress. All that does is just release chemicals into your body that aren't needed. So you want to stimulate that good stress. When you wake up in the morning, 30 minutes after you open your eyes, you get this cortisol awakening response and you're your cortisol like 20 times higher than it is when you go to bed. So keep that in mind when you're exercising. If you want to go for a walk, you can go for a walk after dinner, but you want to support that natural cortisol rhythm because your adrenal glands, yeah, they make cortisol, they make norepinephrine, but they also make androgens. So they make testosterone, which converts to estrogen. So when women go through menopause and their ovaries retire, they really need healthy adrenal glands in order to produce hormones.

27:52 Guys, you need to, it's not just your balls that make testosterone, it's your adrenal glands too. You can't trash your adrenal glands. So you do the hard exercise in the morning when your cortisol is already peaking. If you want to go do some like whatever crossfit, boxing, if you want to run sprints, do it then. If you want to do a chill jog, you can do it anytime during the day. Awesome. Lots of great information. Obviously, the book is available in the links here in the show notes. Where else can we learn more about you and follow you and sign up for your for you have to offer, I guess. Thank you. Yes. So my website is drsaradoil.com. It's drsaradoile.com.

28:34 You can see all my stuff. can sign up for I do like 30 minute Zooms. If you are like I've been to four different doctors. They told me this. I don't know what I need like it's a good place to start. We'll do it 30 minute telehealth and if I think you're appropriate for my program, we can go from there. If I think you need referrals to a specialist, I'll help you with that. So that's you can't lose there. The biohacking bootcamp you can click on there. I usually charge five grand for it just because if you don't run an online business, you have no idea how much money you have to spend marketing. So when I get people off like marketing, like so much money goes to like Mark Zuckerberg and TikTok and all that. So that's why that price is five grand. When I do it through a podcast and I know that this is my marketing, I can give you a $2,000 discount.

29:17 That discount code is mess. M-E-S-S-2,000. So you can do that biohacking bootcamp. If you're really not sure, you can follow me on my Instagram. It's 7xmethod, just like the book. YouTube, I have some videos there. And then my TikTok is SouthBeachDoc, with a D-O-C, SouthBeachDoc, because that's where I am.