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episode #258

Interview with Dr. Don Vega: Importance of Sleep, Mindset and Circadian Rhythm when Losing Weight

June 5, 2023 in Podcast


This week I interviewed Dr. Don Vega. Dr. Vega is a registered dietitian, strength and conditioning specialist, and lifestyle mentor based in Costa Rica with more than 24 years of health education experience.

As the founder of the wellness brand Kilosophy, he established his business with one vision in mind: “Reversing metabolic disease through a fit, happy, and healthy society.”

In this episode, we discussed his new book, The Science of Losing Weight, along with:

  • The Problems with Traditional Diets
  • The Importance of Sleep
  • Fixing Circadian Rhythm to Lose Weight
  • 3 Steps to Reprogram Your Mind
and his one tip to get your body back to what it once was!

Brian (0s):

Coming up on the Get Lean e Klean podcast.

Don (4s):

So the first approach to having a good night's sleep is take some sunlight directly outside from the sun in the morning between 5:00 AM and 8:00 AM because the light of di the spectrum of light at that specific time will create release of hormones into, in, in melanin, which is the, the receptors in your eyes will create this release of hormones that will make you go to sleep, which is melatonin. At the end of the day, it initiates sleep, but it is completely depending on having sunlight in the morning.

Brian (47s):

Hello and welcome to the Get Lean ean podcast. I'm Brian Grn and I'm here to give you actionable tips to get your body back to what it once was, five, 10, even 15 years ago. Each week, I'll give you an in-depth interview with a health expert from around the world to cut through the fluff and get you long-term sustainable results. This week I interviewed Dr. Don Vega. Dr. Vega is a registered dietician, strength and conditioning specialist and lifestyle mentor based in Costa Rica With more than 24 years of health education experience. As the founder of the wellness brand philosophy, he established his business with one vision in mind, reversing metabolic disease through a fit, happy, and healthy society.

Brian (1m 30s):

We discussed his new book, the Science of Losing Weight, along with the problems with traditional diets, the importance of sleep, fixing circadian rhythm to lose weight, three steps to reprogram your mind and his one tip to get your body back to what it once was. Really enjoyed my interview with Dr. Don Vega. I know you will too. Thanks so much for listening and enjoy the show. All right. Welcome to the Get Lean e Clean podcast. My name is Brian grn and I have Dr. Donald Vega on the show. Welcome.

Don (2m 3s):

Hi Brian. I'm really, really honored to be here and, and really happy to share some of the information and contribute to, to great mission.

Brian (2m 12s):

Yeah, thanks for coming on. I'm excited to have you on. You're from Costa Rica?

Don (2m 17s):

That's right.

Brian (2m 18s):

And all those books in your background, have you read all those books?

Don (2m 22s):

Yes, and those are probably half of what I have, cuz I also have Kindle and Audible, you know, sometimes the convenience of having the information quickly because I'm here in Costa Rica and, and many of the books that I need to order are from the US so it'll take a couple of weeks to come and sometimes I hear about a book that I wanna read immediately or hear about immediately. So most of them are in, in digital format, which is, I I would love to, I would love to have them in in, in paper back so I could have them signed up by the author, which is one of my goals. But yeah.

Brian (3m 4s):

And do you have a favorite book?

Don (3m 6s):

Yeah, mostly the ones on the mine, psycho Cybernetics, I would say is one of them. The other one is The Power of Your Subconscious Mind by Dr. Joseph Murphy and also from, I would say teaches about Life. It's Think and Grow Rich, which has many of the principles that apply to everything, not just for for money making, but for everything. So yeah, many of of our interventions have basis on those books that I just mentioned.

Brian (3m 43s):

And you have a organization, a company called Philosophy, right? Right. Now, is that where you're seeing, are you seeing patients day in, day out through that in Costa Rica?

Don (3m 55s):

Okay. It all started with my mom back in 20 thou, well, 2001 when she reversed type two diabetes after four months of doing low carb, which I didn't actually know it was low carb that she was doing. I just learned about it through a book. We can talk about it later. And at that time I was a personal trainer and I was studying nutrition, which was great because I hadn't sealed my mind on the concepts. So I learned very early in my career that everything that I was being taught in nutrition school was not gonna work for most people.

Don (4m 37s):

And then I started seeing patients and what I would offer my clients was they, if they would hire me, we would do three, four hours every week of exercise on a gym. And then they would need to commit to two hours of education where I would bring to their houses a screen video beam my computer, and I would teach them about all these principles that we're gonna talk about. And then my coat was very small because I could only see one or two patients every day because my appointments used to last between five and six hours. So as you can imagine, I could only see one or two.

Don (5m 18s):

And when I saw two persons on one single day was very, very tiring for me. And then I came to this realization where I was teaching people the exact same thing all the time, different people, same information. So it dawn on me that why don't I create a classroom where I can teach all this to as many people as I can. So we created this classroom of 40 people and then we founded philosophy, which at that time before the existence of philosophy, I would only focus on education, not the follow up because I am a more Right, right brain individual, which as you may know, we are focused on, on concepts and not necessarily a structure in following up.

Don (6m 11s):

And you know, the, the system was very effective for half the population because you know, they're dividing right, right brain left brains. And with left brains they, I think they almost felt like, okay, now I have all this information. I'm on the top of a cliff and, and I'm about to be pushed and what, what I will I do. When I realized that we started with education on one hand, and then I hired nutritionist, which in Costa Rica are the equivalent of registered dieticians in the us. We go through all the education when then we have to go through the hospitals and all that, and they would take care of followup and I would be in charge of education.

Don (6m 55s):

So we moved the system into two different branches that compliment each other because it's, this is, there's one that's right brain, which is concepts and information, and now you understand how, but also the follow up so people have some structure and they can adhere to and then have success. So we found that we founded Aine two 17 and we have four clinics now. After the pandemic, we moved from a classroom to a virtual sessions that were recorded before the pandemic. And we had them at that point because we couldn't see any more people in the ca classroom, thank God we had all the information in a system and we put in a, on a education platform where people can access now they go through the exact same system before they start the follow up, they need to understand and go through five hours of classes that are in recorded.

Don (7m 52s):

They used to have them in the classroom, now they have it record recorded and then they start with their nutritionist and they have a follow up for two months, 3, 4, 5, 6 months. We have four clinics and I'm still in charge of all the education and they are in charge of the follow up. We have aid in a nutritionist working for, for the company now.

Brian (8m 12s):

Wow, that's great. That is great. Yeah, quite the accomplishment. And you wrote the book, the Signs of Losing Weight, and did you base that book around the principles that are taught in philosophy? Yes.

Don (8m 24s):

Yeah. You know, it's not like the system was created from the very beginning. I started adding different elements that, as I told you, I am more of a concept guy who, once I see something works and is scientifically based, I don't have any problem on implementing it. So if I see something works individually and you know, people have success doing that, let's say for example, sleep when you, you know, the, the great scientists that study sleep, they show that people reverse type two diabetes, they get better mood and you know, they have energy and they can build more muscle mass.

Don (9m 8s):

I see that as an element that has to be included in a system. And then also if you go to electromagnetism where you have these free electrons coming from the earth and you have access to them and you know, the people that study that, they show how people reverse some di diseases and that part also has to be in, in the system. So I started adding these as a, a, a toolbox that ended up being 10 different piece of health that's we call it. And that's what we teach our patients. So the book is basically the course that we put our patients through to make them achieve their goals in a way that is not like a course but is divided in different chapters.

Don (9m 58s):

And, and I put stories of different patients that achieved success with that specific element, although they also have to incorporate all the system to make it a full success. And yeah, that's what the book is about. I start with the motivation of writing it, why I came to the purpose that we have in, in, in philosophy, which is to promote a healthy, happy, and, and, and free society to reverse metabolic disease. And you can do that. We have a firsthand experience that we can do that. So that's what the first part of the book is.

Don (10m 40s):

Then I go into a little bit of the story behind of why we are eating the way we are eating, and then we immediately move into the mine. We go and, you know, by losing weight, people think that, that the book starts with a diet, which is not in this case because 86.5% of the elements that are needed for success are mental. So I couldn't start something with other than the most important element, which is the mind. So it starts with the mind and then the, then we go and move into the other elements.

Brian (11m 18s):

Yeah, no, I love that because yeah, you're right. I mean, you know, the power of thought, like what, what are ty, what are, what is, what are the things that you see that come up? Like the self-sabotage that gets in people's ways to prevent them from, you know, reaching their health goals, like Yeah.

Don (11m 36s):

Yeah. And you know, I just, as we were talking before we started, I just presented at Keto Con and the topic of my talk was what is self-sabotage and how to deal with it? And it is a topic seldom talked about. You know, people wanna focus on mechanics and they wanna know how to do something. But the reality is that most people, once they start, they tend to fail and they don't know why. And the reason why this talk was the success is because it connected in an inner level with people, with the stories of our patients that we have discovered that prevent them from achieving their goals.

Don (12m 23s):

And once they once, cuz this, this is what happened, I used to, before we implemented a lot of the mind thing into our system, I used to have these one or two calls every week with patients that were not achieving their goals or were not advancing the way they wanted. And I found myself always talking about the same thing, the mindset. So I said, okay, if this is a constant, I need to address that before they begin. And then we've focused a lot of the, these education sessions to the mind thing and once they understand that, they start to move faster.

Don (13m 9s):

So yeah, definitely the, the mind is, is where I would say is the, the primary factor for success. Definitely.

Brian (13m 23s):

And once you get, once you talk about the mind, I, I noticed you hear, just looking at some of the highlights of the book, neuronutrition, what, what is neuronutrition all about?

Don (13m 33s):

Neuronutrition is a combination of many different philosophies of nutrition. And first I need to say that we can't start with diet. The word diet is associated with a bad outcome, with a bad process, with a painful process. And once we as human beings start doing something that is painful for us, eventually our subconscious mind is gonna deviate us from the track. Because we, we, as a survival technique, we, we won't be facing pain very long.

Don (14m 14s):

So if you start doing a diet, the the keto diet, the carnivore diet, the whatever diet you are basically signing up for failure. So the focus that we put on nutrition is first mindset, knowing people that they won't be doing a diet. And once they understand that, then we show them all the systems that I know we, and, and by, by trial and error in applying them on myself and patients, I, I found that we're very successful. So they are anti-inflammatory. So it has a lot of elements that make it anti-inflammatory.

Don (14m 57s):

Antifungal as well, anti-aging, it's keto. Whenever people want to go that way or low carb or carnivore, those are the three one we specialize in. So people can choose on any of those three. We make it intuitive. So we don't count any calories, we don't do any measurements, we're not weighting protein and you know, we wanna release people from all that stress. And it happens to be the way we used to do it because in the past we didn't measure anything that we were eating, it was just intuition. And once you discover that, you're not able to find your intuition because there's a lot of noise coming from, you know, sugar going up and down all the time.

Don (15m 47s):

Once you remove that and you make sugar, blood sugar's stable, then the noise goes away. And then you can find, okay, I'm really hungry because I am hungry, not because I'm having a sugar crash. So making that differentiation with also gluten-free. We use intermittent fasting and mind food, which is another one where we focus of on a lot of the nutrients that are making our brains very powerful. That's neuronutrition.

Brian (16m 20s):

Okay. Yeah, I like the name. I mean, you're right. I mean a diet is something that you think of when you think of diets. You think of things that you come off and on and off, right? Like yeah, you, you're more implementing obviously lifestyle changes, right? And

Don (16m 35s):

Yeah, and the primary focus of, of our intervention, intervention is knowing the 98% of efforts to lose weight with diet fail. You know, ethically, I couldn't put anyone on a diet because I know they are gonna fail. So what, what are those aspects that make a diet fail is because you associate pain to that. You have to be counting calories. And most people approach a diet as a, as a process, temporary process to lose weight. And once they lose the weight they want it to lose, they relax, they lean back and say, okay, great, I've achieved the goal, now I can go back to what I was eating before.

Don (17m 17s):

But people need to understand that this is a law that you can't break. You either use it or you face it and face it and, and, and hit it. Which is if you go back to your old habits, you are gonna go back to your old weight. There's no way that you can keep your progress if you don't keep permanent, permanent effort. And by efforts I don't mean like, you know, killing yourself as just adopting new habits. And once you have that habit, it's not gonna be harder than any other thing that you find easy for you to do. And I always teach people with this, which I love, which is, if you wanna have constant results, then you have to be adding energy to the system.

Don (18m 4s):

But once you stop the energy into the system, the results will stop inevitably. So yeah.

Brian (18m 12s):

And you also talk about, we talked about sleep, some of the str what are some of the strategies that you implement regarding sleep? Cuz we all know that's probably like the number one pillar. One of, one of the number one pillars for health is optimal sleep.

Don (18m 24s):

Yeah, I would say it's the, is the most important one in my view and light, which is the element that makes our sleep cycles and our circadian rhythm in terms of the sleep cycle light has influence in 46% of our brain cells and food only has influence on 6% of our brain cells. So can you imagine the difference on influencing to this massive organ that decides everything and manages everything in your, in your life and in your body. So sleep, there are many, many techniques that we teach people, but some are supplements like magnesium, you can use, you can use also gaba, which is gamma aminobutyric acid to calm down the system.

Don (19m 20s):

But the, the, the primary focus is do everything naturally. So the first approach to having a good night's sleep is take some sunlight directly outside from the sun in the morning between 5:00 AM and 8:00 AM because the light a di the spectrum of li at that specific time will create release of hormones into, in, in, in melanine, which is the, the receptors in your eyes will create this release of hormones that will make you go to sleep, which is not atoning at the end of the day.

Don (20m 4s):

It initiates sleep, but it is completely depending on having sunlight in the morning. So that's one of the re one, one of the, of the techniques. The other one is, it has been shown that when people are not able to go to sleep immediately after they go to bed, and it takes them, let's say an hour, it is because the mind is constantly thinking about past experiences or anxious about future experiences, let's say tomorrow what's gonna happen this week or what happened today or what happened last week? And it has been shown that by just taking a pad and a pencil and writing down everything that you are worried about, it releases your brain from that tension.

Don (20m 53s):

And it takes half the time to fall asleep if, if you do this. So that's another one. Of course, breathing deeply. Diaphragmatically is another one where you calm down your, your sympathetic nervous system is gonna go down, meaning that your stress fight Orly response. If it is up, you're gonna bring it down. And it is very effectively done by some diaphragmatic deep breathing through the nose. Another one is meditation, another one is hugging. It's incredible what a hug can cause in terms of neuroplasticity. So hugging and giving thanks at the end of the day, like in a prayer for example.

Don (21m 39s):

Or if you don't practice praying, but just saying thank you and hugging your family. We have a ritual. I have a a seven year old, seven year old son, and my wife and I always read him a story in the night, Einstein Einstein said, if you wanna have brilliant kids, read them a story. If you wanna have a kid that is more brilliant, then read them more stories. So I, I read him a couple of stories and then we hug, we thank, and you know, the system goes down just by hugging. It's incredible what what you can do with a 12 second hug, somebody you love.

Brian (22m 19s):

Yeah. That

Don (22m 20s):

Those are some of the

Brian (22m 21s):

Techniques. That's great tips. Yeah. And I know you mentioned before, and I wanted to go back to it about electromagnetic changes and how they can keep you from losing weight. I'm curious, what are your thoughts around that?

Don (22m 34s):

Okay, so inflammation, as you may have heard a thousand times, is behind every single, almost every single disease that we are suffering from, including obesity, which is currently considered a disease of inflammation. And this disease of inflammation has to do with the area in the brain where leptin makes its way from the blood in the rest of the body to the blood in the brain when you have inflammation. This area, if we could put it in a way that everybody understands it's closed, so the leptin won't make it inside of them.

Don (23m 15s):

And leptin is completely necessary for your system to release a, a co-factor that goes into the thyroid and tells the thyroid to convert t that that thyroid hormones that make you release excess energy in the form of free heat. As, and, and, and just to put it in some perspective, many people may be familiar with hypothyroidism. These people are always overweight and are always cold. They are not able to produce any contrary to hyperthyroidism where people are completely slim and they are always hot all the time.

Don (24m 3s):

That's because they have the accelerator or heat creating system in their bodies is completely turned on in the case of hyperthyroid and it is turned off in the case of hypothyroidism. There are many reasons why you can be hypothyroidism or, or suffer from hypothyroidism, but one of them being that your leptin is not able to go into the system or theum resistance Yeah. Leptin re system. And that's due to inflammation. So that's one, it's just one one of the associations that you can make to earthing, grouting, electromagnetism.

Don (24m 45s):

So when we're exposed to electromagnetic pollution coming from cell phones, coming from the wifi in the computer, coming from the wifi in your house, coming from towers that are repeating the signal for cells, cell phones and, and many other, you know, the, the Bluetooth, the, the, the the smart, the smart watch, many things that contribute to this electromagnetic pollution, then you are losing, your body is losing electrons, and whenever you lose electrons, your inflammation levels start to go up. Okay? If you are inflamed to begin with and you're not able to lose weight because you have high levels of inflammation and you're exposed to all these electromagnetic pollution, which means that one of the ways also the insulin resistance is in, in as one of the causes, but this leptin resistance won't get any better if you keep in the same environment.

Don (25m 49s):

So what you do is whenever you control this, for example, I keep this away from my body all the time. I don't use any, you know, it might be seen as extreme, the smart watches, I don't use any smart watches. Yeah. And also when I go outside, I do it on a barefoot and or I allow myself at least one hour where I'm bare feet outside. Because what happens is envi or, or the atmosphere releases a lot of lightning during the day, like 80 million every day around the earth, which transfers electrons from the atmosphere into the ground.

Don (26m 35s):

And it happens to be that whenever you are barefoot, it has to be barefoot. You, whenever you get in contact with the earth, you start getting these electrons from whatever they are in more concentration to the place, they are least concentrated to the point where they get into an equilibrium. You know, that's just nature. And whenever you do that, you start to integrate a lot of electrons into your system and electrons immediately start to lower inflammation levels at a molecular level. So that's some of the reasons how you can help the system to lose weight if you, because for many people this might not be an issue.

Don (27m 19s):

It could be sleep or it could be exercise. But you know, the point is that whenever you take everything that is in involved into success in this case, then there's no way you can fail because you're taking every step necessary to, to achieve that. And you take, you, you control that. So one of those is electromagnetism, which, you know, recently has become very, very important.

Brian (27m 50s):

How did you get into, I mean obviously I've had a few people on my podcast, what was it, Carrie Bennett, we've talked about this, she's like really into, there's, you know, there's certain individuals have, did you get influence to, to talk about electromagnetic changes in the environment? Was there something that sort of sparked you to put this in the book or to put it in your program?

Don (28m 11s):

Oh yeah. I started from Rooke Becker and his books, which is the scientific proof of how this is happening. There's also a great YouTube documentary that you can see. It's, it is free on YouTube, it's called Resonance Beams of Frequency, where they explain very simply what is going on and how all these electromagnetic frequencies are contributing to, to, you know, health issues. So yeah. And by the way, there's another way that I u I do it and there are many products that are sold that you can put on, on your, on your bed, for example, when, when you're sleeping, you are grounded.

Don (28m 59s):

And I practice cold thermogenesis. I just did that for 30 minutes this morning where I put a bathtub with water and ice. I put 90 pounds of ice before I buy my chiller, which I will, so I don't have to be, you know, making ice and then put in and then getting all the water back to the freezer and waiting three days until it's ready. I have a cable, it's on, on my backyard, this bathtub, it's on my backyard. And whenever I do that, I have a copper cable coming off the ground and the other end is inside the water.

Don (29m 41s):

So every time I'm, I'm doing cold thermogenesis, which is 30 minutes that I put myself into this cold water.

Brian (29m 47s):

That, that's a long time.

Don (29m 48s):

I'm, I'm grounded at the same time Yeah. That I am exercising this cold therapy and I'm facing the sunlight in the morning. So I have three different things at the same time.

Brian (29m 58s):

30 minutes. That's a long term. 30 minutes.

Don (30m 0s):

Yeah, it's a, that's a 10 degree Celsius, which is not that cold considering there's people that do it at five or six. And if I get the chiller, I could be doing it at five or six degrees. If I do it really early in the morning where the water is not that hot because of the sun, I can get to eight to nine degrees Celsius, which is around 50 to 47 f high degrees, degrees Fahrenheit. Yeah.

Brian (30m 33s):

Okay. Yeah, I have actually, I got a coal plunge in my house.

Don (30m 38s):


Brian (30m 38s):

I'm familiar with that. What brand

Don (30m 40s):

Is that? Did you make it yourself or

Brian (30m 42s):

No, no, I, I bought one. I've had it for almost probably two years now. Okay. Yeah, it's called Renew Therapy and Company outta California, so. Okay.

Don (30m 54s):

And do you have the unit that, that cools the water and filters

Brian (30m 57s):

It? Yeah,

Don (30m 58s):

Yeah, yeah, yeah. That's my next step. Yeah. And I'm buying also a infrared sauna to having my, in my outside place. Yeah.

Brian (31m 6s):

Oh, very nice. Yeah. You also, let's talk a little bit more about some of the, the key principles in the book. Hydration. Yeah. You know, people talk about just consuming water, but hydration is more than that. Might maybe get into a little bit about hydration and how that can optimize, you know, health.

Don (31m 26s):

Ooh, this is a huge, huge topic coming from, we're beginning with digestion. If you're not hydrated, then you're not able to produce enough hydrochloric acid. And the hydrochloric acid, which is produced in by the, I don't know the name in English, but in Spanish is a cells parol, I guess.

Brian (31m 54s):

Okay. Cells.

Don (31m 55s):

What they do in the OSA of the inside of the stomach, what they do is they produce hydroponic acid to one side, and then they, and then they produce a, what is it called, an alkaline or contra molecule to the inside of your system, which is in the blood. So to the outside, which is out, you know, the digestive system is considered outside of our system to the outside you, you pour hydrochloric acid into the inside, you put alkaline a substance that will alk colonize the, the blood in the system.

Don (32m 39s):

Have you heard of all clean water? Where, where that's something you do from outside the water, but you do that in the system. So if you're not fully hydrated, you compromise your ability to produce hydrochloric acid. And at the same time, not just going to the digestive prac, which can mean some problems because if you're not producing enough cryo hydrochloric acid, then the proteins are not fully digested to the point where they can pass to the next phase of the digestive system. And if they come molecules that are too long to, to the small bowel, the first part of the small bowel, the system or our immune system interprets that they are foreign objects that are here to attack us like a virus or bacteria or a parasite.

Don (33m 31s):

So you become hyper reactive to foods that you're not supposed to just because you're not producing enough hydrochloric acid. And this is because you're constantly or chronically dehydrated. That's in the, in, in the digestive part. At the same time, if your body becomes too acidic, it, it has been shown that it promotes inflammation. And we have our own system to make our pH, which is the measure of acid acidity and allinity, a balance which is this production of, of all alcohol substances at the same time that you produce hydrochloric acid.

Don (34m 11s):

So if you don't have that amount of water to allow this production of hydrochloric acid, at the same time you're not producing that, that big of amount of alcohol molecules that can balance inside of your body. So it has many repercussions also, if you're not, or if you are chronically, chronically dehydrated, your, your large bowel tends to hold the fecal matter longer and you become or you suffer from constipation. That's one of the reasons why people suffer from constipation. So for example, you're a golfer, right?

Don (34m 51s):

And if you go out and play a round of 18 holes and you're drinking, you're not drinking enough water, you might get to the end of the day feeling constipated. Oh, this is where I haven't gone to the bathroom. And the next day when you go to the bathroom, you feel that like you passed those feces and are harder and more difficult to pass. And that's because of the dehydration from the prior day where you were, you know, golfing outside and very at a very hot and humid environment. So we need to have a constant supply of water. Also water is completely necessary for, for muscle contraction to transmission of electromagnetic energy in the mitochondria.

Don (35m 37s):

There are many, many reasons why you need water. It's, it's not just, and

Brian (35m 41s):

It's, and and, sorry, sorry. It's not just water, right? I mean I would assume, you know, especially if you're sweating a lot and you're also, if you, if you're teaching obviously a low, more of a low carb approach. Yeah. Sodium's important replace Absolutely. You know? Yeah.

Don (35m 56s):

And the, the body, the, our system, our, our body needs a concentration of 300 parts per million of totals dissolves sos in the water because that's the blood, that's the concentration you have in the blood. Whenever you take in water that is lower than that, your body's gonna get rid of it because the body cannot dilute itself. So the, the worst example could be somebody who's running a marathon and they're giving a lot of water, plain water. And because they, that water is of course lowering concentration than the blood, the, the, the system starts to release that water and sodium goes with it and they suffer from hyponatremia, which is over hydration, but with that water, which is not highly concentrated.

Don (36m 53s):

So the point is that you need something that is around 300 parts per million. How can you know if something is 300 parts per million? If you take reverse ho reverse osmosis water, reverse osmosis is a clearing or, or or a cleaning system that takes the water and removes everything that is bad, but also removes everything that is good. What you can do is you can get some sea salt or Himalayan salt and put a pinch of that in a litter of water. And you are about to get 300 parts per million. But if you are doing low carb, you're doing carnivore or if you are doing keto where the channels that release sodium from the, from your kidney to the outside of the bo of the wa of the body are open and you're constantly releasing sodium, you need to take in more sodium than just the pinch of salt into a litter of water, which is around two and a half teaspoons of sea salt every day.

Don (38m 1s):

Just sustained balance if you're doing Cheeto or low carbon carni. But also if you are an athlete and you are doing exercise outside on a sunny day in a very human environment, you are dehydrating yourself as well. So you need to take probably, I would say between one and two more teaspoons of salt just to keep yourself in balance. How can you know if you're not in balance, you are with headaches, you might feel dizzy if you are lying down and you sit, or whenever you're sitting and you stand up and you start to feel dizzy, that's one of the signs.

Don (38m 42s):

You can also be have constipation, you can also have le cramps, you know, some things that can show you you need more sodium.

Brian (38m 52s):

Yeah, those are great points because yeah, like you said, you know, if you're eliminating processed foods and you're going to like a whole food diet, you know, and low carb and your insulin's low things like this, like your kidneys will excrete sodium Yeah. At an increased rate, like you mentioned. So you gotta, you gotta up that sodium I've heard like four to six grams of daily sodium would be Yeah.

Don (39m 15s):

Would be problem. That's exactly because of the chemical formula of, of salt sodium chloride. They're not 50 50. So to get five grams of sodium, you would need like 12.5 grams of salt. That's why you need that big of amount because you need at the end you need this, these five grams. And as I said, if you were exercising outside and you're sweating a lot, you are gonna need more. And you need to, to figure it out. Also, by the way, when, when we're talking about nutrition, I can't forget, I can't believe I forgot affiliating, which is what you are doing, that's very important.

Don (40m 2s):

And we raise our system, you know, we sometimes people say, oh, it's, I I'm not gonna do keto because it is very expensive. What? No, no, no, no, no. People have this crazy idea that eating keto, it's just focusing on desserts that are keto breath that are keto. And what I tell them is, no, everything you need to stay keto if you're going not do it clean, which is what we recommend, you need to have access to a farmer's market, a butcher and a fish market. That's all you need. You can make it with that. And you don't need any processed foods because people think that keto is moving themselves from processed crap foods, two keto processed foods.

Don (40m 49s):

And that's not, that's not ideal. That's what we see when people go that route, they just don't, don't get any better.

Brian (40m 59s):

Yeah, yeah. Eating foods that expire quickly, right? Yeah. That don't, aren't if you could avoid boxes and barcodes and foods and cans. I mean, but you know, some of that can be doable, right? Like it's, you gotta be realistic. But on the other hand, yeah, I mean if, if if single ingredient foods or if there's less than six ingredients on the label, that's a good place to start. And you can pronounce right and you can pronounce those ingredients. You can

Don (41m 29s):

Pronounce them. Exactly. Yeah. Yeah.

Brian (41m 32s):

Excellent. In your book is the science of losing weight and learn all about the factors influence weight loss and how to control them forever. Love the title. It's great. And you can find it what on Amazon and, and yes

Don (41m 49s):

On Amazon. And I'm currently working with a publisher to say that we have distributed in, in bookstores, but

Brian (41m 58s):

Excellent and just

Don (41m 60s):

Currently we have it on, on Kindle and on paperback on Amazon. Yeah.

Brian (42m 5s):

And I, I'll ask you this question I normally ask and when that comes on the podcast, if you were gonna give one tip to let's say a middle-aged individual male or female, and they're looking to get their body back to what it once was, what, what one tip would you give them if you had to pick one? Oh, that's like really good. Yeah. If you had to pick one,

Don (42m 24s):

That's a really good one. I would, I would start with the mind. And this is the reason why I have a book up in the back. It's called Molecules of Emotion. It is written by Kenda Peri almost is awarded Nobel Prize for medicine and science. And the power of this book is that, as the title suggests molecules of emotion is what she discovered. She discovered that whenever you are having a thought that is internalized as an emotion, that emotion corresponds to a molecule.

Don (43m 8s):

Okay? And this molecule, it used to be thought that only acted locally at the level of the brain, but what she discovered is that we have receptors for every molecule that we produce in every cell of the body. Okay? And I always tell people this when they say, I'm stuck, I'm stuck. I am not, I, I feel like I, I do everything by the book and I am stuck. And they say with emotion, this is, this is the, the danger. What she proves is whenever you state something, especially with high levels of emotion, you are creating those molecules and you are telling the rest of your body to change their dna.

Don (43m 59s):

That's called epigenetics to change their dna n and express that reality. That's the basis of mind body medicine right there in that book. So when somebody is saying, I'm stuck, and they say with a motion, what they're producing for tomorrow is that same experience that they are seating today. And they will experience that tomorrow. And of course tomorrow they are gonna be stuck and they will repeat to themselves, I'm stuck. So what happens is that until you break that cycle and you start fooling yourself, you define reality and telling yourself, I'm starting a new process right now.

Don (44m 53s):

It will happen today, probably it's not gonna happen tomorrow, but in the next two or three days, you will start, if you are consistent with that line of thought, you will start to create that reality because those emotions are the ones that you are programming in the rest of your system. It has been proven. So it, it has been proven, I'm sorry. So not just think about it, but create an image where you, where it corresponds to your desired outcome and start focusing on it every day. What we do and we tell our patients is put an alarm that goes off every hour and whenever you, wherever you are, whatever you are doing, stop and take a minute to remind yourself of, of that image and feel those feelings.

Don (45m 41s):

And until you, you break that cycle and you start moving your mind into these other utopia direction, it is until that moment that you will eventually start to experience that. And of course you need the mechanics cuz I, early on the podcast, I told you 86.5% is mental and only 13.5% is mechanics. And of course you need the mechanics and find somebody who can help you, who can guide you, who have done it themselves. Because that way, that's that way they can teach you the right way. And then there you have all the aspects you need to success.

Brian (46m 24s):

Love that. Start with the mind. Yeah. All right. Start

Don (46m 28s):

With why. There's actually a book by Simon Sinek that

Brian (46m 31s):

Yeah, that's a great one. He does a great, yeah. Start

Don (46m 33s):

With why and there's no other way to start, by

Brian (46m 36s):

The way. Yeah, yeah, yeah. I've watched the YouTube, he's done some presentations on starting with the Y. It's a great, yeah. Yeah. Well thank you so much for coming on. We'll, we'll put links in the show notes for, you know, your philosophy and then also your book. And we appreciate everything you're doing, helping so many people. So thank you so much for coming on the podcast.

Don (46m 58s):

No, thank you for spreading the word and allowing people to, to have access up to all this information, all the good information that you put out on your work, on your podcast. It's really great. Thank you.

Brian (47m 9s):

Thank you. Have a great day.

Don (47m 11s):

You too.

Brian (47m 13s):

Thanks for listening to the Get Lean EAN podcast. I understand there are millions of other podcasts out there and you've chosen to listen to mine and I appreciate that. Check out the show notes@briangrin.com for everything that was mentioned in this episode. Feel free to subscribe to the podcast and share it with a friend or family member that's looking to get their body back to what it once was. Thanks again, and have a great day.

Dr. Don Vega

He is a doctor in nutrition with specializations in celiac disease, autism, attention deficit disorder, and cutting-edge sports nutrition. Additionally, he is a consultant in healthy lifestyle and a specialist in corrective exercise and physical conditioning.

His passion for preventive health and constant questioning of traditional paradigms has led him to create an innovative integrative treatment system for his clients and patients called "The 10 Biological Strategies to Look Fit, Feel Happy, Free, and Healthy." He educates them on how to effectively implement these 10 fundamental principles of health: sunlight, sleep cycles, electromagnetism, thoughts, breathing, nutrition, hydration, movement, thermogenesis, and stress management. The objective is to encompass all the variables that daily influence human health.

He is an international speaker on nutrition, having given presentations at conferences in Malaysia, Mexico, Peru, and Costa Rica. He has also presented at two national congresses for trainers and instructors in Costa Rica, covering topics such as functional exercise, cutting-edge sports nutrition, and orthopedic issues.


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