Medical research has historically excluded women, leading to a lack of tailored health advice. Dr. Amy Shaw introduces the "3033" protocol—a science-backed framework focusing on protein, fiber, and probiotics—to empower women with actionable steps for improved health, energy, and longevity.
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Did you know that [music] every single
medication, procedure, diagnosis that
doctors [music] make is based on
research that is done on men and it's
mostly done on white men. So for a
century or more, medical advice that has
been given to women is medical advice
that is the [music] result of only
studying white men.
Dr. Dr. Amy Shaw is a double
boardcertified medical doctor who
trained at Harvard Medical School
[music] and has degrees in nutrition and immunology.
immunology.
>> Heart attacks were never studied in
women. And so when women would have a
heart attack, it would be missed 50% of
the time [music] because women present
differently. They don't have the like
crushing chest pain to the left arm.
It's like anxiety, [music]
like nausea. And you just say, "Oh,
you're fine. Go home." And 50% higher
We need to learn to speak up and we need
to learn more about our bodies. [music]
And our bodies are different. And being
empowered with information is going to
change your life.
>> What is the ideal plan or framework for
a busy woman who wants better health,
longevity, and energy? Dr. Shaw,
>> change your gut. Change your hormones,
change your brain. The plan [music] is
30 grams of protein in your first meal,
30 grams of fiber throughout the day,
[music] and three probiotic foods every
single day. There is no framework
currently in textbooks for doctors, in
handbooks, in women's health books.
There's never been an accepted framework [music]
[music]
for women, and we're creating it today.
>> Dr. Amy Shaw, welcome to the Mel Robbins Podcast.
Podcast.
>> Thank you for having me, Mel. I always
learn so much from you. And here's where
I want to start. What will I experience
in my life that will change for the
better or could be different if I take
everything that you're about to teach us
today and I apply it to my life? What's
going to change? Dr. Shaw. Well, Mel,
I'm going to give you the framework to
feel better in your body, to feel more
energized, and it is the simplest thing
that's distilling down thousands of
research papers, thousands of women that
have come to me and I am going to give
that to you today.
>> Wow. So, what is this framework and
where has it been my whole life? That
>> that's a great question. Uh the
framework is 3033.
Okay. 30 gram of protein in your first meal.
meal. >> Mhm.
>> Mhm.
>> 30 grams of fiber throughout the day and
three probiotic foods every day. And
each of these is based in deep
scientific research. And this is
something that should have been given to
us when we were in health class in
whatever sixth, seventh, 8th grade. It
should have been maybe given to us at
our doctor's offices which it wasn't. It
should have given to me in medical
school wasn't and it is not till today
that we are sharing this with the world. Dr.
Dr.
I have interviewed you before, but you
seem even more passionate than normal
about the research and about the
recommendation to women specifically
that we be getting 30 gram of protein
first thing in the morning, 30 grams of
fiber throughout the day and three
probiotic foods, I think you said,
throughout the day. Why are you so
excited and passionate about this new
protocol? The reason why is I think that
women have been ignored for far too
long. Did you know that every single medication,
medication,
procedure, diagnosis that doctors make
is based on research that is mostly done
on white men. And it wasn't until there
was a female that actually came in as
the NIH director in 1991 and she was
like, none of these big research
articles include women or minorities.
And so she created the Revitalization
Act in 1993 to actually mandate that
they be included because there was this
theory that women are complicated. We
have hormones, pregnancies, and so they
were thinking that it was a favor not to
have women in there. But what ended up
happening is that very, very big
mistakes were happening. For example,
heart attacks were never studied in
women. And so when women would have a
heart attack, it would be missed 50% of
the time. And this is still true because
women present differently. They don't
have the like crushing chest pain to the
left arm. It's like anxiety, like
nausea. And you're just like, "Oh,
you're fine. Go home." And 50% higher
mortality. That's crazy. Isn't that
crazy? I mean, I think women have always
always felt like we are not listened to.
Like I know that there are people
listening and watching today who are feeling,
feeling,
>> hey, nobody's listening to me. I have
all of these things going on for me and
that's that's why we're here because I
want to fill this gap by giving people
the tools, the blueprint.
>> So Dr. Shaw, you have now looked at the
research. You have crunched the data and
you have distilled it down into a brand
new formula that you are recommending
that women follow. What is this formula
and why are you so excited about it?
It's called the 3033.
30 gram of protein your first meal, 30 g
of fiber throughout the day, and three
probiotic foods every day. And why are
you making this recommendation?
>> Because women have gotten diets, weight
loss plans. They have never gotten a
framework to make them stronger and to
make them happier and to make them more energized.
energized.
>> I love it because I feel like a lot of
people like, "Oh, just eat healthy." And
I'm like, "Well, what does that actually
mean?" And so, I'm excited to dig into
it. But I want to read to you from your
best-selling book, Hormone Havoc. This
is in the introduction.
Wait till you hear this as I read this.
After you've made the simple
sciencebacked nutritional changes I am
recommending in the 3033 protocol, you
can expect the following. Improve mood
and less anxiety. Better sleep, healthy
digestion, higher libido, sharper
thinking, diminished hot flashes and
night sweats, a fitter figure, including
around your waist, greater energy, less
fatigue, and more. Your body is
changing, cycling through completely
normal phases of life that all women
journey through. You cannot control how
your hormones change, but you can
control how you experience it. With the
protocols and tools that you're about to
teach us today, Dr. Shaw, you have the
power to reframe parameopause,
menopause, and your health in general as
an opportunity, not a curse. And Dr.
Shaw, you're saying with just this
protocol, 3033,
you can achieve those benefits.
>> Yes. and it's grounded in research. It's
a simple framework that anybody can do
and is going to change your life.
>> I want this. So, let's dig into it. And
you mentioned that the first core
element of the 3033 protocol is getting
30 g of protein first thing in the
morning. Why is that the first part of this?
this?
>> It's the first step towards better
health, better mindset, better energy.
And if you can start to master that,
then you can move on to the 30 grams of
fiber. And then lastly, go to the three
probiotic foods every day. So step one
is the protein in the morning. Okay? So
here's what I want to do. I want to take
each one of these of the 30 33 and I
want to start with the 30 grams of
protein and we're going to go through
each one and I want you to really unpack why.
why. >> Yes.
>> Yes.
>> What is 30 grams of protein? what counts
as protein and more importantly the
research that explains how getting 30
grams of protein first thing in the
morning as part of this 3033 plan what
the research says about how it makes you
healthier how it makes you happier what
it does in your gut how it works with
the female body I cannot wait to dig
into this Dr.
What is protein?
>> Protein, Mel, is a bunch of amino acids.
>> Now, what's an amino acid?
>> And I'll tell you, these are the
building blocks. You probably heard
about building blocks of muscle. You
might have even heard building blocks of
your gut lining. But did you know it's a
building blocks of neurotransmitters in
your brain like dopamine and serotonin?
So what I'm saying to you is by eating
protein, you are giving your body the
building blocks to make more muscle, to
make hair, skin, and nails, but also to
make more gut lining, and to make
neurotransmitters like dopamine, which
is our motivation, our energy, and our
focus. Okay, I want to make sure that
I'm tracking because I thought that
you're supposed to eat protein in order
to just help you with muscle mass, which
of course is important, especially for
women, especially when you're 35 and up
and you're hitting pmenopause.
Understand that. But you just added on a
long list of other things that protein
does from your neurotransmitters to
dopamine and serotonin to your gut
lining. How is protein involved in those
things? The reason why there's 30 g of
protein and 30 grams of fiber is that
combination of protein and fiber, and
we'll get into exactly what that looks
like. Okay,
>> the combination of protein and fiber is
the perfect food for your gut bacteria.
Our gut microbiome has trillions with a
T organisms that are helping us make
decisions like talking to our hormones,
immune system, and they are starving to
death. We're not getting enough protein.
We're not getting enough fiber. And so,
putting them together is the perfect way
to feed your gut bacteria. You want it
to be a lush Amazon jungle. You don't
want it to be a barren wasteland, which
is what it looks like for a lot of us,
okay? And that protein is giving signals
back to the brain that you're full. And
so we know that women especially who
have protein in the morning, they have
more of the um signals to the brain that
you're full and and it lowers that
craving, especially that 3:00 that post
lunch craving or that nighttime craving
that happens. That having protein in the
morning helps you control that. So, not
only is it helping your muscles, which
you like you said, very important,
especially as we face that decline in pmenopause.
pmenopause.
>> Just quickly, Dr. Shaw, why is eating
protein for muscles as a woman super important?
important?
>> Yeah, that's such a great question
because most of us, including myself, I
was on that get smaller, get thinner,
and we're on this bandwagon of trying to
look as small as possible. And what I
want to tell women is you don't want to
be smaller, you want to be stronger. Okay?
Okay?
>> And the reason why for muscles this
matters is that our signaling for muscle
growth goes down as we age. So from the
age of 35,
>> wait, is that why everything's getting flabby?
flabby?
>> Yes. It doesn't mean that you're screwed.
screwed.
>> It just means you need a stronger
stimulus. that stimulus that um you used
to have for muscle growth has blunted
because our estrogen is going down.
>> What is the health benefit of me having muscles?
muscles?
>> Listen, if you don't have muscle and
your bones are brittle
>> when you fall, which you will
inevitably, we all fall at some point in
our lives. We just get up, right? But if
you are in your 80s or 90s and you fall,
you don't have the muscles to hold you up
up
and you don't have the bones to
withstand the impact of that fall. That
is a life-ending fall for you.
>> So muscles are important for longevity.
Muscles are important for you to feel
strong in your body. And muscles also signal
signal
other things to other parts of your
body. And protein and the building
blocks you called it amino acids in a
protein are essential for your body to
be able to build and maintain muscle.
When you exercise and you eat protein,
these the muscle becomes a sink for your
glucose. It's like a sponge that's
taking up all the glucose in your system.
system.
>> What does that mean?
>> So, what h happens is when we eat a huge
meal, we get a big blood sugar spike. >> Okay?
>> Okay?
>> And the goal for all of us is to make
sure the spike isn't too big and that it
comes down very quickly. Even if the
spike is big, as long as it comes down
quickly, your muscles suck that in. It
does. The muscles actually, they don't
even need insulin. They have these their
own transporters called the glute 4
transporter. Okay. So, one of the best
things I find about eating protein and
exercising is that you're actually
improving your metabolism. So, your
blood sugar will be lower. You'll have
less abdominal fat. You'll be more
energized, less crashes. I mean, those
are like the benefits we don't talk
about enough with protein. Um, is that
connection with protein and exercise in
the muscle.
>> Wait. So, just as I'm sitting here and
I've got some biceps and some quads,
okay, and I'm and I've eaten my protein,
which I did this morning cuz I knew you
were coming. Um, if I were to eat
something that spikes my insulin, the
mere fact that I have built my muscles
up and I've fed them protein, which is
critical to maintaining the muscle,
means the muscles themselves almost act
like a sponge to suck it out of my body.
>> Yes. And that that's
>> that's almost like exercising without exercising.
exercising.
>> That's right. That's why muscle mass is
so important. And think about it. If you
pair that with a quick, you know, I'm
going to stand up and do a couple of
squats or I'm going to go for a quick
walk. You are actually creating a
scenario in your body where those
muscles are contracting and they know,
okay, I got to pull some of that into my
muscle and they're going to do such a
great job that all of a sudden your
blood sugar balances right away instead
of being on a crash. Could you explain
the surprising things that happen in
your brain or your body when you eat
protein, especially first thing in the
morning as a woman?
>> The surprising benefits is that it's
actually the building blocks of dopamine
and serotonin. Dopamine
is so needed for us especially when
we're in that midlife and beyond because
our levels are lower, right? So that motivation,
motivation,
that feeling of energized, you know,
when you feel like so excited to do
something, that is dopamine and it's
like the one that keeps you going on the
project um because you want it to be
done. It's the one that gets you up out
of bed. It's the one that makes you
drive across town. Dopamine is so
positive. It can be negative, too,
because it's part of addiction, but in
the mornings, we want to have our
dopamine and our serotonin, our happy
hormone serotonin is we want it to be
higher. [snorts] You've heard of GLP-1,
>> neuropeptide Y. We want to have those
high so that we can feel full and not
have cravings for the rest of the day.
So that's a natural way to boost those
hormones in our body that make us feel
full. And so not only are we more
focused and we're more motivated, but
we're also less likely to kind of be
distracted because we're craving
something. And so there's very good
studies that show people who eat protein
in the early part of the day will get
benefits all day long because of the
neurotransmitters because of the craving
and um the s satiation factor of eating.
>> What is the recommended range? And
obviously everybody's slightly different
but what is the general range for how
much protein you should be getting?
That's a great question and that varies
depending on what your goals are.
>> My goal is to be healthy and wealthy and
happy and to take advantage of all this research.
research.
>> Okay. So someone like you, >> yes,
>> yes,
>> I would recommend.8
g per pound. >> Okay.
>> Okay.
>> So between.7 and all the way up to one
gram per pound is like the range for the
high protein diet. And I said that for
you because I know that you're working
on building more muscle. Yes.
>> So, I know that you're working to
maximize and it's so sad, but that's a
lot higher than the RDA.
>> So, what the recommended amount is is
much lower. But what your medical
opinion is is that if you're between if
you're around8
grams, so that's like So, I just need to
make the math easy. So, if I were to So,
if if you're working with I don't know
150 pounds.
>> Yeah. and you are going one gram, that's
150 grams. I'm just trying to like make
this simple for myself. And if you
were to do 08, it is >> 120.
>> 120.
>> 120. That's a lot of protein.
>> It's a lot of protein. And
>> you know, there's only so many egg bites
and smoothies and bars and chicken and
steak and fish and meal prepping and
like that one can do.
>> Well, that's why we're going to talk
about it. what we'll make some easy easy
kind of breakfast ideas. Um and I'll
tell you some quick easy things that you
can add to your diet that is going to
really amp up the protein.
>> Okay. There was one other thing that you
said that I wanted to make sure that you
explained which was you said if you are
of an age >> Mhm.
>> Mhm.
>> You're smiling at me. [laughter] I'm 57.
If you're of an age where it's harder
for you to maintain muscle mass, can you
give me the age where you should be
paying you should start paying attention
to this? >> Mid-30s.
>> Mid-30s. >> Mid30s.
>> Mid30s.
>> I know.
>> Is that just for women?
>> Uh, yes. It's more men's loss um is more gradual.
gradual. >> Okay.
>> Okay.
>> Um women kind of face a little more
accelerated muscle loss.
>> You're so polite in your [laughter]
language. So we fall off a cliff at like
>> in our 30s because of our hormone
changes. So that makes sense. Which
means we are not going to build and
maintain muscle the way the guys are
because we are fundamentally different.
As Dr. Stacy Sims always says, women are
not small men. >> Um
>> Um
>> and so the protein first thing in the
morning is critical because you need
more protein so your body can break it
down into amino acids that help you
build and maintain muscle.
>> You got it.
>> Oh my god, I [laughter] just got it. I
just got it.
>> Did you get it as you were listening or
watching? I just got why this matters.
>> That's why it matters. It's so much more
than protein for muscles. This is about
your health as you get older. It's about
your neurotransmitters. It's about your
gut lining. It's about your hair, skin,
and nails. It's about so much more. And
it's about feeling good in your body.
>> So, could you be los I'm sorry I'm going
completely off track, but now I'm like,
could you be losing hair because you
don't have enough protein in your diet
because you're missing
>> Yes. I here's what I got for the first
time. For some reason, I had always
thought about amino acids for some
reason as something that your body is
just kind of absorbing that's necessary.
And when you explained it so simply, you
probably didn't even catch yourself
saying it. And I want to I want to
highlight this because I really want you
to leave this conversation not just
understanding 3033
and this framework for women based on
all of the research and science that we
now have and based on hormones and based
on everything else. I I really want you
to understand that when you eat a
protein source, your body breaks it down
into these amino acids. And the amino
acids do all of this important work in
your gut, in your brain, and in your
muscles. And that's why you're eating it.
it.
>> That's right. And you know, one of the
things I tell women especially is that
we naturally lose muscle mass 1 to 3%
per decade.
>> Okay? But when we go into this phase
that we call pmenopause,
>> which is in your 30s,
>> 30s all the way through your 50s, you
have accelerated muscle loss.
>> Okay. So it's no longer 1 to 3%. You're
just naturally losing.
>> Yeah. So it's 1 to 3% per decade. And
then when you get into pmenopause is one
to three percent at the end of
menopause. It's per year.
>> Per year. >> Yeah.
>> Yeah.
>> This goes back to the original point.
Women's bodies are different. Our
hormones are different. The way we cycle
are different. The amino acids that we
need for our muscles to be maintained
and to build and for our brains and
serotonin and gut different. And if we
have accelerated loss of our muscle mass
just naturally because of hormone
changes in our early 30s, it's important
to know that
>> it's important and a lot
>> now I understand why you have a formula.
>> Exactly. I love this. Okay. So, I want
you to show us what counts
when it comes to 30 gram of protein
first thing in the morning and how to
get it. And I also want you to surprise
us because there's probably a lot of
things that I'm throwing in my mouth
that I think are great sources of
protein that might not be. You ready? >> Ready.
>> Ready.
>> Okay, great. So, we're going to bring in
some different foods. Our executive
producer, Tracy, is going to go grab it
right now. Okay, so we have all this
amazing like food on the table. And now
I'm starting to salivate as [laughter]
I'm looking at all this stuff. and why
don't you walk us through every single
one of the food items that you have in
front of us and just describe what it
is, how much protein there is, and what
you want us to know about it.
>> Love that. All right, let's start with
an egg. Okay. Do you like eggs?
>> I love eggs, but there's only so many
eggs I can eat. You know what I'm
saying? And I feel like this is my go-to
for fast protein.
>> It is the go-to for fast protein. What I
love about eggs is that they have 6 g of
protein per egg, but that's it. That's it.
it.
>> Oh, I thought I was getting more.
>> So, two eggs is not enough.
>> It's only 12.
>> Yes, most women are having two eggs for breakfast.
breakfast.
>> That's what I have for breakfast.
>> That's too little. You need to have an
egg scramble. Okay. You can put one or
two yolks because the yolk has a little
bit of um uh choline and uh fat soluble
vitamins in it.
>> But then you can put in the whites. So
then you can get like five eggs.
>> So three egg whites, two eggs.
>> Exactly. And or you could do all eggs,
but having all eggs um amps up the
cholesterol a little bit. So I like to
add just like two egg yolks or one for
taste. And then the rest egg whites. And
the great thing about eggs, they're so
versatile. You can throw it in to a
stew. You can throw it in on a side. You
can eat it on the side of something
else. Whenever I'm in a crunch, that is
a go-to really easy food that you can
make at home. And then we're going to go
to one of my favorites
is cottage cheese. Now, here. So, you
love cottage cheese. I know.
>> I do. Shout out to my mother. She She
always had cottage cheese on the table
growing up. It is cottage cheese first
of all a good source of protein.
>> It is a great source of protein. You can
get in about a cup with a little bit
more than a cup. You can get 30 grams of protein.
protein.
>> Wait, a cup of cottage cheese has 30 g
of protein.
>> So a half cup has like 14. So a little
more than a cup. You're getting all of
the breakfast protein in one. Cottage
cheese. I like the probiotic type of
cottage cheese because you'll, you know,
you get to hit that probiotic goal as
well. And so what you want to do is um
if you add a little bit of fruit to
this, this becomes a really delicious
kind of parfait. You can add a little
honey or you can add some dates to this
and it becomes a really easy quick
5minute breakfast.
>> So a cup of cottage cheese with some
fruit on top.
>> Yes, that's about 30 grams of protein.
>> And as I'm eating it, my body is
breaking it down into those amino acids
and I'm doing a good thing for my gut,
my brain, and my muscles.
>> And your hair, skin, and nails. and my
hair, skin, and nails. Wow. One easiest
way to get protein, honestly, is chicken
breast because you can get kind of 26
grams in one at a one serving.
>> And how big is one serving that?
>> Like a deck of cards. You can
>> Oh, wait. Hold on. A deck of cards. >> Yes.
>> Yes.
>> Is 30 gram of protein roughly? >> Yes.
>> Yes.
>> Oh, I love that.
>> Isn't that awesome?
>> That's a great visual.
>> It is a such an easy way to get protein
in your diet. Um, this maybe you don't
want to have it for breakfast, but you
maybe you're having it for lunch or
dinner because you really want to get 30
grams in each meal. And if you're like
you, which we calculated out to be 120
grams, you're going to have to get even
more maybe. So, this is maybe a snack.
>> Wow. Well, when I first met you, I was
2/3 deficient and what I needed to get.
What else do you have? Do I see Are
there lentils over there?
>> Yes. Okay. Surprising one for high
protein is lentils. You get 18 g of
protein from lentils, one serving.
>> Is that really? Okay. So, doctor, hold
that up. So, Dr. Shaw is holding a bowl
that is full of just the basic green
lentils that you can buy anywhere. >> Yeah.
>> Yeah.
>> 18 g of protein
>> from one cup.
>> Yeah. Isn't that crazy?
>> That's really crazy.
>> I I actually love that because um
lentils I think are inexpensive. They're
easy. Like even if you're not a chef,
like I'm not, you know, the biggest
chef, but it's easy to cook them. You
just have to boil, soak and boil them.
They're like an easy and they're just
inexpensive, especially for those people
who think eating healthy or eating
protein is going to be super expensive.
This is a great option.
>> Wow. Dr. Shaw, I'm so glad you're giving
us a bunch of different options. I do
want to ask a quick question, though. Is
there a reason why you didn't bring up bacon?
bacon?
It's not. Uh the problem with bacon is
that it is an ultrarocessed food. In
most cases, you can get bacon that's not ultrarocessed,
ultrarocessed,
>> meaning you buy it from a local farmer.
>> Yeah. I want I wanted to focus on things
that could be easy switches that people
could make very easily and get their
high protein in. Um and that's why I
focused on these these foods,
>> more whole foods because the
ultrarocessed has chemicals and other
stuff in it that sort of counteracts
what you're going for.
>> That's right. Uh the more ultrarocessed
a food is, the more likely it is to
cause inflammation in your body and
long-term health issues, which is why
you want to have as little ultrarocessed
foods in your life as possible.
>> Now, I'm so glad I asked that question
because my typical breakfast, especially
if I'm traveling because I find it to be
not only surprisingly hard
>> Yeah. to get 120 g of protein in. But I
find it particularly hard when it's a
work week or it's a super busy day and
I'm racing out the door. Um, and so I
would be ordering at a restaurant in the
morning or getting takeout and adding
bacon in. And now I'm realizing while
I'm trying to fill the protein gap, I'm
actually working against myself because
I'm eating something that's
ultrarocessed even though I'm not
considering it. Yes.
>> What are some other ways that you want
us to think about filling that gap,
especially on those mornings that it's
busy or you're you're traveling?
>> Well, that's where that's why I set out
some quick options. So, here's the
thing. Not everyone is going to have
time to make a full breakfast. And often
we are trying to get, you're trying to
figure out smoothie, but you're getting
it's jamb juice and you're like, how do
I even get enough protein without
getting 800 calories in my and so you
want to pick options that are good to go
like this pure genius has 23 grams of
protein in one shot. And so you can get
something like this on the go that
actually helps you reach your protein
goals. Now, in full disclosure,
I am one of the co-founders of Pure
Genius and you are on the founding
scientific advisory board. As a medical doctor,
doctor,
why is it that you got involved in this
and what is it that is that you want
people to know about it?
>> Well, I got involved first of all
because just like you, I'm struggling
every single day to get enough protein.
And so what this kind of does is gives
us an option to have protein in a and I
love that it's in a small container. And
I loved that I got to be involved to
help create something that is something
you can be proud of putting in your body
and not being like, "Oh god, I feel so
sick and I really shouldn't have done
that." which is what I usually feel like
when I'm at an airport or trying to
figure out what to eat for protein in
the morning when I'm traveling.
>> So, this was such a great solution and I
got to work so closely with the team and
you and we got to see how it's being
made and so we know what's happening
inside of it. That's that made me really
proud. Well, it made me proud, too,
because the thing that surprised me the
most when I really started to pay
attention to this is how hard it is to
get the amount of protein that you need
and the fact that there are so many
hidden calories. >> Yes.
>> Yes.
>> When I saw how much my smoothie I mean,
no wonder it tasted delicious. It was
basically the same amount of calories as
a freaking milkshake with ice cream. I
know. I mean, I'm going to share with
you kind of the biggest mistake that
we're making with protein. Okay. Um, and
that is thinking that things like peanut butter.
butter.
>> Oh god, don't go for my peanut butter,
Dr. Shaw.
>> I love peanut butter. It's a super
healthy fat. >> Okay.
>> Okay.
>> But you would have to have eight tablespoons
tablespoons
of peanut butter to get enough of
protein to be considered 30 g.
>> Eight tablespoons.
>> Yeah. So,
>> so your morning peanut butter, you're
using maybe one or two. I like my peanut
butter, so I'm probably racking up the
calories there with peanut butter.
>> And that's the issue also with nuts.
Okay, so nuts. I love nuts. Like they're
I I eat nuts all the time, right?
>> Okay. So, she's holding a you're holding
a thing of almonds.
>> But the problem with nuts is that you
would have to eat 800 calories worth of
nuts to get 30 g of protein.
Okay, hold on. Let me just present why
that's a problem.
>> Because it just hit me.
>> 800 calories and you've only done 30 gram.
gram. >> Yep.
>> Yep.
>> You still have for me, I still have
another 90 gram of protein to go.
>> Yes. And so if you're eating 800 calories
calories
in nuts, think about how many total
calories of the day you'll get if you're
including these kind of lower protein foods.
foods.
>> Whoa. So there are high calorie and low
calorie proteins. Is there a hack for
how we can evaluate protein?
>> Okay, I have a hack for you. Tell me.
>> Look at the label here. >> Okay.
>> Okay. >> Okay.
>> Okay.
>> Yep. Look at the label
>> and look at the protein grams. >> Okay.
>> Okay.
>> Protein grams 23 gram.
>> Okay. Add a zero to it.
>> Add a zero. So 230.
>> 230. Is that more than the calories?
>> Yeah, cuz this this the pure genius has
only 100 calories.
>> So that's a high protein food.
>> You're kidding.
>> So a really easy hack. And it's not
perfect, but you pick up something and
you're like, is this high protein food
or not? and you're like, "All right, let
me just add a zero to the protein and
look at the calories." So, like in this
case, it would be 230.
Way more than the calories. This is a
very high protein food. That's incredible.
incredible.
>> Isn't that a great hack? My My son,
18-year-old son, was like, "I use this
all the time now because we get
bombarded with things that say that
they're high protein, good for you, and
he's like, when I use this trick, I feel
like half the stuff doesn't even match."
I now I know the answer to the follow-up
question I was going to ask you that
protein is having a moment. >> Yes,
>> Yes,
>> it's in everything. It's in bread. It's
in popcorn and chips and desserts and
cereals. And
>> now we know if you go and you add a zero
and something says, you know, five grams
of protein, you're like, "Okay, now it's
a 50."
>> Is it more than 50 calories? Probably.
>> It's probably 200 or 300 calories. And
now you know that's a low protein
source, not a high protein source. And
you know, there are exceptions, a few
exceptions here and there, but for
packaged food, this worked so well.
>> Wow. What are the foods that people
really make a mistake with because they
think you're eating a high protein food,
but you're actually eating a very low
protein food when it comes to calorie
versus protein.
>> Well, I'm picking up these avocados. Not
because I love avocados, okay? Avocados
are beautiful sources of healthy fats.
They're a high source of fiber, but they
are a low source of protein. You need
like nine or 10 avocados to get 30 grams
of protein.
>> Nine or 10?
>> I mean, I love avocados, but I don't
want to have 10 of them to get my protein.
protein.
>> Well, I'll be honest with you. I didn't
even know there was any protein in
[laughter] avocado. So,
>> okay. Well, speaking of things with low protein,
protein,
I'm sorry, Mel. I'm sorry, but there's
something that is very
>> You're holding red wine. Yes.
>> Why are we're talking breakfast? Who is
drinking red wine at? That's a different
medical problem, I think, if you're
having red wine for breakfast.
>> Pretend this is a mimosa,
>> which you would have for breakfast.
>> People have that for breakfast all the time.
time.
>> You I mean, I'm not telling you to do
this at home, but you would need 30
bottles of wine to get 30 grams of
protein. It has virtually no protein. >> Wow.
>> Wow.
>> So, does it have protein in it? No. >> No.
>> No.
>> Unless you put milk in it.
>> Yes. Okay. So, basically people are
thinking that maybe it has a little bit
of protein, right? It has virtually no
protein. So, this is a not a good source
of protein. Okay. Another surprising one
is oatmeal. >> Okay.
>> Okay.
>> So, oatmeal
>> surprising in what way is
>> it is it's not a high protein food.
>> I always thought a big bowl of oatmeal
had a lot of protein in it.
>> So, a big bowl of oatmeal is great in
other ways. It has fiber, you know, it
slows the gastric emptying. It's It's
great, but the problem is is that if
you're thinking you're going to get your
30 g of protein from oatmeal, you are wrong.
wrong.
>> I had no idea oatmeal was a low protein
source. And then like an idiot, I'm
throwing like tons of peanut butter on
top cuz I think I'm adding more protein
>> that. So that's why I wanted to bring
this because oatmeal inherently is a
healthy food, right? But if you're
taking this oatmeal, this cup of
oatmeal, and then you're adding um
peanut butter to it, and you're trying
to get to your um you know, 30 grams of
protein, then you're adding some nuts to
it, and then all of a sudden, you have
this like 800 calorie breakfast,
>> but it tastes good. I know [laughter]
it tastes like dessert. That's why I'm
eating it,
>> which is amazing.
>> I know why it's not working,
>> right? Like definitely if you're looking
for a high impact, high protein food,
that's not it. Um, you know, a lot of
us, uh, I'm just speaking on behalf of
myself and women everywhere have been
socialized to believe that you should
start your day on an empty stomach, that
you should exercise without eating, that
fasting in that regard is the way to
have better health. But as a medical
doctor and somebody with a degree in
nutrition science, what what do you say
about protein first thing in the morning
for women in particular?
>> Here's the thing about fasting. We have
found that women and men, people who
skip a lot of meals,
>> especially when they're eating late into
the day, they just have worse health
outcomes. And it's been so hard because
I love intermittent fasting, but for me
it was like study after study after
study seeing that people who
intentionally or unintentionally skip meals.
meals.
>> I was more in the unintentional phase.
No, just I'm I'm being honest like I
>> feel like getting your protein in and
getting a good breakfast first thing in
the morning is really hard. And when I
stop and think about it, I would never
send my kids to school without a healthy breakfast.
breakfast.
>> Yeah. because there's no way they would
make it through the school day. So why
on earth am I sending myself into the
day without prioritizing
getting in a high impact high protein
meal that's going to fuel me for the
rest of the day? There's many many
studies that show that getting your
protein early in the day is beneficial
not only for muscle growth but it's also
more likely to help you get to your
goal. So people who have protein in the
morning, they're more likely to get to
their protein goals. They're more likely
to make healthier choices all day long.
They're less likely to have cravings
>> and more likely to feel satiated and
energized through the day. And so I
thought to myself, well, that makes
sense. Will you start your day like
this? Make it simple for everyone
because if you're doing nothing else and
you do this, you're going to make a big
impact in your life. All right, here's
what I want to do. I want to have the
team come in and pull the food off the
table. So, let's get somebody in here to
pull this out.
>> All right. You One of the things I'd
love to have you talk about, Dr. Shaw,
is as you're looking at your label and
you gave us that great hack for is this
low protein or is this a high impact
high protein food by add the zero and if
the protein count is higher than the
calorie count, we're in the high protein.
protein.
>> Great payoff. But what should we also be
looking for like as you're scanning the
label that sneaks in there?
>> Okay, so the biggest thing is added
sugars. Okay,
>> so a lot of things like you know we
mentioned smoothies um earlier and if
you actually look at the amount of sugar
that a smoothie has sometimes it's like
the same as a Coke. So, like you
wouldn't necessarily have a a co can of
Coke first thing in the morning, but you
would definitely go for a smoothie and
that has just much sugar. Now, you could
argue, oh, it has fruit, sugar, and like
all the things, but it at the end of the
day, you really do want to watch how
many total grams of sugar that you have
in a day. So, you definitely want to
watch that. And then, of course, you
want to be looking at the calorie count,
the fat, especially trans fats. Those
are the most dangerous types of fats.
And so that's another thing if you're
like just scanning a label that you
would want to look at.
>> Can you just tell us what should we be
looking for in terms of protein? Since
protein is now finding its way into everything,
everything,
>> what are we actually looking for?
>> A lot of the proteins that we get out
there are not complete proteins.
>> What does complete protein mean?
>> So a complete protein means it has all
the amino acids in order to build
muscle. Okay. There's a special
amino acid called leucine um that
actually is a great stimulus for muscle
growth and that's not in all protein
foods. And so you want to find a
complete protein and you want it to have
lucine if you're really trying to build
that muscle.
>> And what are the forms of protein that
don't have lucine in it?
>> A lot of vegetarian proteins I'll have
to say are incomplete proteins. But
that's why you eat lentils with rice for
example cuz lentils are incomplete but
you pair it with rice. But some some
things that are surprising that are not
complete proteins is like collagen. I
mean a lot of people are using collagen
and thinking it's a replacement for
protein and it's great for your hair,
skin, and nails. Okay. But it's not a
complete protein.
>> So on its own without it being fortified
it's not having the benefit to your
muscles in terms of the amino acid profile.
profile.
>> That's right. It is in the pure genius shot.
shot.
>> It is, but it's also it has a
combination of collagen with BLG which
is a component of whey protein and so
that actually makes it a complete protein.
protein.
>> You mentioned whey. >> Yeah.
>> Yeah.
>> Talk to me about whey protein.
>> So whey protein is so great. So it's
derived from milk. It's made from um
cow's milk. Okay. And so the thing I
like about whey is that not only is it a
complete protein, which a lot of
proteins are not, it's also less
processed. Meaning to turn milk into a
white powder that you'll you're going to
be consuming on a daily basis, it's not
that hard, right? But to turn peas that
are green with a taste into a white
powder is a lot harder. And so I've
really changed my own personal stance on
protein powders and also what I
recommend to patients because I used to
think, well, if it's a vegan source of
protein, must be better, right? But what
I learned is that you have to process
that pee or that hemp a lot to get it to
be that white powder, flavorless powder.
Um, and often times pee in particular
can be contaminated with heavy metals
because of where it's grown. And so a
lot of vegan and vegetarian protein
powders, you really want to watch that.
Make sure they're tested for heavy
metals because that is an issue and less
of an issue with the whey proteins.
>> You mentioned BLG. Talk to me about whey
protein and the BLG aspect in particular.
particular.
>> BLG is actually the richest source um of
leucine. and you can really get that
muscle stimulus that you want in um kind
of that BLG portion. And so it seems to
be a really great way to add more
protein to your diet in a way that
stimulates muscle in the right way.
>> Can you eat too much protein, Dr. Shaw?
>> Yes, absolutely. So, and you can also
eat very very poor quality protein just
to get to your goals. So, the way I coun
my patients is your goal is to get
around 30 g per meal. You don't need to
go way higher than that. You don't need
to like win the contest of the most
amount of protein. It can be something
that you can have in excess. And that's
happened. So, you really do want to try
to get it 30 grams per meal for a snack
and that's your ideal amount.
>> Got it. So, if we do 30 three meals a
day and you get it in in the snacks,
you're done.
>> You're done. It doesn't have to be so
complicated. Let's just simplify this,
get enough, and then it becomes easy. It
doesn't have to be like a full-time job.
>> Can you talk just a little bit about
what should the person listening
expect to feel if you get 30 grams of
protein in for breakfast after a week of
doing it? That's a great question. Our
body changes very quickly. People don't
understand that within 3 days, you can
start getting noticeable changes in your
gut health, for example, u in your
energy levels. You're going to start to
have more building blocks, amino acids
in your system. And so, you're going to
feel more energized. You're going to
feel so a week is enough to start
noticing those little changes. So, I
always tell people, try for a week. And
my the plan in the book is honestly a
7-day plan because it's so simple. Even
if you're really hyperritical and you're
like, "This is not going to work for
me." You can do anything for 7 days and
see how you feel and make a decision
based on that. Well, if I'm going to
feel more energized after just focusing
on 30 g of protein every morning, I'm
doing it. There is a significant
difference between the days where I wake
up and couldn't get the protein in and
the days where I prioritize doing this
and how I feel fueled. I have more
energy. I can focus better. I do better
work. I can control my emotions a little
bit better. I'm more present.
>> And if you really think about it, it
makes sense cuz it's fuel.
>> Yeah, it it is fuel for your body. And I
actually echo that completely. The days
where I just scramble out of bed and I'm
going to the thing to think to thing and
I'm not eating until late in the day. I
just feel like my emotions, my mood, my
energy levels, the way I show up in the
world is so different. [snorts]
>> So the next part of your 3033
researchback protocol is fiber,
specifically eating 30 grams of it per
day. So, let's talk about why is fiber
so important and what does it do in the body?
body?
>> Great question. All right, Mel. How many
Americans do you think are getting 30
grams of fiber? Like what percentage?
>> I don't know.
>> Like [laughter]
less than 5%.
>> Less than 5%.
>> Yeah. And
>> so 95% of us are not getting enough fiber.
fiber. >> Yes.
>> Yes.
>> What does fiber do?
>> Okay, so let me explain this. So a lot
of people think of fiber as like the
thing that helps you go poop, which it
is. It is one of the things that help
you go poop. But what it does is that we
have organisms that live in our gut and
their main source of food is fiber.
>> And by not eating enough fiber, we are
starving that entire ecosystem. And it's
so bad, Mel, that among generation to
generation, we have lost so much of our
gut bacteria that we have like 50% of
what our ancestors had because of our
modern diet. Those bacteria, they
regulate how much hormones we have in
our system. So when you don't have
enough bacteria that are healthy and
functioning, you get all kinds of
hormonal imbalances. you get all kinds
of GI issues because our gut is
constantly talking to our brain. And so
feeding that gut bacteria becomes
extremely important. And here's what
happens. When you eat fiber, it actually
um doesn't get digested fully until it
gets to the colon. And the gut bacteria
there, they will eat that fiber. And
most of the other food that we ate has
already been absorbed. And so the only
food left for them, that whole entire
ecosystem, is when you're eating fiber.
And when you prepare protein and fiber,
that's when they get super happy. They
produce these things called short- chain
fatty acids. These are the magical
anti-aging, anti-inflammatory compounds
that go all over our body, including our
brain, and lower inflammation.
>> Wow. Well, I want to bring out some
fiber foods. So, let's bring in a bunch
of examples of what fiber is, and then
you're going to explain to us what we
should be eating in order to get 30
grams of fiber a day.
>> Let's do it.
>> Okay. So, if you're watching on YouTube,
you can see that there is kind of a odd
assortment of things in front of Dr.
Shaw. I'm gonna just tell you as you're
listening, I see a carrot, a kiwi,
hummus, pistachios, a pear, and some
things in bowls that you're gonna
explain, Dr. Shaw. So, walk us through
what does 30 g of fiber in a day look like.
like.
>> All right. I have some really easy
things that you can add to your diet
that have a lot of fiber. And some of
them might be surprising. Um, for
example, here's a pear. Okay. So, the
best thing about a pear is that it has
like six to seven grams of fiber, which
is like double an apple.
Is that crazy? I
>> I'm sorry. I'm just sort of shocked. Do
I have to do I eat the peel? Do I do the inside?
inside?
>> You eat the whole thing like you would
eat an apple. But it just is a
powerhouse of fiber. Wow.
>> And so I pears and the next thing I'm
going to show you berries is like the
secret hacks to getting more fiber. So
>> I love blueberries and blueberries are
amazing because they have tons of
polyphenols. Um but raspberries are the
real fiber powerhouse. >> Raspberries.
>> Raspberries.
>> Raspberries. They have eight grams per
serving. Raspberries are one of the
highest fiber fruits or foods you can eh
have and so easy to add these to like a
yogurt or cottage cheese. Berries are
such an easy way to add more fiber to
your diet.
>> So, if I were to throw frozen
blueberries or frozen raspberries into a
smoothie, do you still get the fiber benefit?
benefit? >> Yes.
>> Yes. >> Okay.
>> Okay.
>> As long as you're not juicing it.
>> No. Yes.
>> Just blending. Okay. or throwing them on
top of the Greek yogurt or throwing them
a handful in your mouth.
>> That's right. >> Wow.
>> Wow.
>> That's almost a third of your daily dose.
dose.
>> Yeah. Once you start doing this, you're
like, "Okay, I understand why 95% of
people don't eat enough fiber, but it's
not so hard to actually eat." And
mind-blowing stat. Okay, for every 10
grams of additional fiber you add to
your diet, you are improving your
longevity by 10%.
Every 10 grams
of fiber you add to your diet, you're
improving your longevity by 10%.
>> That's right.
>> Why? Okay, so fiber is that important.
Not just for constipation, it's for
everything in life. So we know diseases,
inflammatory diseases, we know brain
health. And so most average Americans
are getting 12 grams of fiber. And so
you add 10 grams of that and you are
changing their life.
>> Wow. Okay. What else you got? My
favorite hack. This
>> chia seeds.
>> Chia seeds. So chia seeds are my
favorite because one tablespoon is going
to give you five grams of fiber. And so
you add a tablespoon, two tablespoons to
your yogurt. And there you go. You got
your 10 grams. You got a 10%, you know,
increase in your longevity just from a
little seed. And I love chia seeds
because you can add it to water. You can
add it to yogurt. They're very like
versatile in the way that you can eat
them. Um, and there's this amazing This
recipe is just insane. A raspberry chia
jam. So, you'd want to cook the berries,
right? Let them kind of simmer, get into
that jam-like uh consistency. Add a
little squeeze of lemon, a little bit of
honey, and then you add your chia seeds,
and it gels up just like a jam, like a
storebought jam. So, you make jam by
taking a couple tablespoons of chia
seeds and some raspberries and blend it
up with honey. >> Yes.
>> Yes.
>> And then you add it to everything and
you basically have almost your half or
almost all of your serving a fiber for
the day.
>> That's right. It's amazing. Okay.
Another hack. Kiwi fruit.
>> Okay. Kiwi fruit. If you eat it with the
skin like an apple, just bite into it.
>> Are you supposed to do that?
>> You're supposed to do that, Mel. the
skin increases the fiber content by 50%.
>> Oh, the crazy thing about kiwi fruit is
that there's really great studies
looking at constipation and even looking
at sleep and looking at mood that these
are all the things that it can help you
with. And so if you eat it with the skin
on, you can bite it in like an apple,
you are adding fiber, but you're also
getting all the phytonutrients that kiwi
has. It's a it's like a superfood.
>> So how much fiber is in an average kiwi?
uh kiwi fruit with the um skin is about
4 g of fiber. >> Okay.
>> Okay.
>> And adding the skin is the magic.
>> Okay. So, you're going to have that kiwi
fruit. And then um other powerhouses,
black beans.
>> Do you like black beans?
>> I love black beans.
>> Black beans are powerhouse. It has eight grams.
grams.
>> Eight grams
>> in one serving. A half a cup of black
beans has eight gram of fiber. >> Wow.
>> Wow.
>> Isn't that impressive? I'm starting to
realize I could do 3033 math. So, I
could have my egg yolk and egg white
omelette. I could throw in some black
beans that are leftover from taco
Tuesday. That's right. And now all of a
sudden, I'm combining the 30 grams of
protein and making my 30 grams of fiber.
I could take my cottage cheese or my
Greek yogurt or I could drink one of
these Pure Genius shots and get my
protein in. And then I could take a
handful of blueberries, raspberries, and
some chia seed and boom,
>> there you go.
>> I got my fiber and my protein first
thing in the morning.
>> The other thing I love about, you know,
um fiber is that it's actually really
delicious. So hummus is something you might
might
>> hummus is a fiber. >> Yes.
>> Yes.
>> How is it a fiber?
>> Isn't it crazy? is because it's made of
chickpeas and that's a high-fiber food.
And so you could take this out of your
fridge. You might have you take a
carrot. Got four grams here. Got some
hummus. You got six grams there. Got 10
grams right there.
>> Wow. And I see pistachios.
>> Do you like pistachios?
>> Pistachios are a high fiber food. 13
grams in a serving. I know. It's like a
high impact highfiber food.
>> And that's just for a/4 cup of pistachios.
pistachios.
>> Isn't that crazy? 13 grams.
>> Like if you look at it, you take these
berries and you take the pistachios or
you take um and you make a yogurt
parfait with the berries, the chia seeds
and the nuts and you got yourself 30
grams in one one serving. So you could
be better than 95% of people. And not
because it's going to just make you
poop, which is an amazing side effect,
but because it is going to make you
smarter. It's going to balance your
hormones. It's going to improve your
immune system. This is going to help you
live longer, lower inflammation. I mean,
fiber is a key for our gut brain
connection. And so, when you eat enough
fiber, you are improving your overall life.
life.
>> All right, talk to me about bread. Is
bread fiber? Is there a hack for bread
and fiber? Okay. So, bread is a trick
question because the white bread, you
know, the typical bread that you're
getting in um sandwich shops, that is
not a high fiber food. But the thing is
bread can be a high-fiber food. If you
get an Ezekiel bread or sprouted grain
bread there,
>> you mean the stuff with seeds in it.
>> Exactly. And or sourdough. Sourdough is
a really great bread as well because
it's fermented and there's some benefits
of that fermentation for your gut,
>> but it's not exactly the same fiber as
the seated breads.
>> Exactly. Sourdough that's with sprouted
wheat um is actually a really great
option. Um and then I have a hack.
>> Tell me the hack.
>> Store your bread in the freezer. Whether
it's sourdough, whether it's Ezekiel,
whether it's regular bread, there is a
process, a biological phenomenon that
happens when you freeze bread that makes
it healthier for you and your gut. What
what happens is some of the starch in
the bread turns into resistant starch.
And resistant starch acts like fiber in
our body. our gut bacteria, the ones
that eat the fiber, they also love
resistant starch. And when they eat that
resistant starch, okay, when they're
eating that frozen and then thawed
bread, it has less of a glycemic impact
on your blood sugar and it's actually
less caloric
and you get the benefits of the gut
healthy benefits of it.
>> Okay, hold on a second. So, if I throw
my bread in the freezer, you're telling
me that because something biologically
big words happens to the bread, when I
take it out and toast it or thaw it or
whatever, it's going to have less of a
glycemic spike. It is going to act as a
better fiber because it's turned
something starch resistance, whatever.
>> Yes. It's better for your blood sugar
and it's better for your gut.
>> Wow. People ask me is what about
gluten-free bread? What about is it all
kinds sourdough? If you keep it in the
freezer, it ends up just being a
healthier version of that bread. So, if
you're going to I'm not telling you to
have bread morning, noon, and night, but
when you are having that bread, to have
it in that way, it is such a better for
you food. Okay, this may sound like a
dumb question, but I have to ask it.
What about greens? like having a salad
or spinach or something like that that
counts towards fiber.
>> Leafy greens are an amazing source of
fiber. I feel like leafy greens have so
many benefits for us. Our gut bacteria
love leafy greens because that fiber
kind of gets to them and they can chew
on that and really thrive. They create
these amazing short chain fatty acids.
Those are like magical compounds.
>> So, let's just say I'm making a typical
salad, right?
>> Yes. and just got some leafy greens and
some other stuff on it. Like how much
fiber is in like your average lunch salad?
salad?
>> So, okay. Well, that was also a trick
question like the bread question because
the typical salad is using iceberg
lettuce. Okay. And that is not a
high-fiber food. Um, you want to be
using uh kale or spinach or these higher
kind of density greens.
>> You're coming for my wedge salad. I'm
not having it, Dr. Shaw. I'm just going
to ram make the wedge with kale and
spinach and like denser. So, think
farmers market greens,
>> right? Not your iceberg lettuce. Um, you
know, just with ranch dressing. We're
not looking for that.
>> How much fiber is in Let's just say I'm
I'm I'm I'm making a salad and I'm I've
got a cup of spinach.
>> One cup of spinach is actually quite
low. It's like.7 g. >> What?
>> What?
>> You need like four to five cups of
spinach. But you know what?
four or five cups of spinach is only
like four grams and I got to get the 30.
>> But you know how spinach is, right?
>> It shrinks.
>> It becomes like a little bowl. So if you
have cooked spinach, you're you're good.
You need to have cooked greens. Greens.
>> See, I thought that the raw was better,
Dr. But I can cheat this. Cook down one big bag and boom, now I got my serving.
big bag and boom, now I got my serving. >> And honestly, putting olive oil in your
>> And honestly, putting olive oil in your veggies is a great way to get some of
veggies is a great way to get some of those fats soluble nutrients. And so
those fats soluble nutrients. And so people will say like, "Do I not add
people will say like, "Do I not add dressing? Do I add dressing?" You can as
dressing? Do I add dressing?" You can as long as it's just very simple. Olive oil
long as it's just very simple. Olive oil and vinegar, you're good to go. Okay. I
and vinegar, you're good to go. Okay. I feel very bummed about how little fiber
feel very bummed about how little fiber is actually in the spinach salads I'm
is actually in the spinach salads I'm typically having for lunch. But this was
typically having for lunch. But this was super helpful cuz I can now make
super helpful cuz I can now make different choices. I think berries, chia
different choices. I think berries, chia seeds, they're What about the You're not
seeds, they're What about the You're not going to eat it like an apple?
going to eat it like an apple? >> I'm going to try it. I'm going to slice
>> I'm going to try it. I'm going to slice it and then eat away at the skin.
it and then eat away at the skin. >> And you can get the sun gold that don't
>> And you can get the sun gold that don't have the fuzzy um skin.
have the fuzzy um skin. >> I'm going to just have to go for it and
>> I'm going to just have to go for it and just try it. So, we're going to remove
just try it. So, we're going to remove this cuz I want to get to the third part
this cuz I want to get to the third part of your 3033, which is probiotic foods.
of your 3033, which is probiotic foods. >> Let's do it.
>> Let's do it. >> So, the last part of your protocol for
>> So, the last part of your protocol for women 3033 is three probiotic foods.
women 3033 is three probiotic foods. What is a probiotic food and why do they
What is a probiotic food and why do they matter?
matter? >> Probiotic foods is something that
>> Probiotic foods is something that existed in every culture around the
existed in every culture around the world. Okay, before we had refrigerators
world. Okay, before we had refrigerators and microwaves, that was how we
and microwaves, that was how we preserved things. There's this theory
preserved things. There's this theory that people even when we were hunter
that people even when we were hunter gatherers, we would pick up kind of
gatherers, we would pick up kind of rotting fruit and food and eat that
rotting fruit and food and eat that because that was fermenting and our
because that was fermenting and our body, we knew even back then that we
body, we knew even back then that we needed that bacteria, that good bacteria
needed that bacteria, that good bacteria to go to our gut.
to go to our gut. >> We're starving. So, we ate it and rolled
>> We're starving. So, we ate it and rolled the dice and then we adapted. But still,
the dice and then we adapted. But still, >> the gut bacteria, I mean, they do so
>> the gut bacteria, I mean, they do so much for us. They are the super moms of
much for us. They are the super moms of our bodies. I mean, they're coordinating
our bodies. I mean, they're coordinating all of the signals.
all of the signals. >> So, what does the probiotic thing do?
>> So, what does the probiotic thing do? >> So, probiotics is bacteria. It's like
>> So, probiotics is bacteria. It's like adding more bacteria to that ecosystem
adding more bacteria to that ecosystem that so badly needs it. And so, I am
that so badly needs it. And so, I am like, you know, 95% of people don't get
like, you know, 95% of people don't get enough fiber. Can you imagine the
enough fiber. Can you imagine the percentage of people in America that are
percentage of people in America that are not getting enough probiotic foods? It's
not getting enough probiotic foods? It's probably like zero, right? Like most
probably like zero, right? Like most most people. So it's like fertilizer for
most people. So it's like fertilizer for that Amazon forest in your gut. Okay.
that Amazon forest in your gut. Okay. >> So the way I think about it actually is
>> So the way I think about it actually is like fiber is fertilizer for the
like fiber is fertilizer for the sproutings that are already there.
sproutings that are already there. >> Okay.
>> Okay. >> Probiotics are like seeds where you're
>> Probiotics are like seeds where you're going to add more seeds to your garden
going to add more seeds to your garden because now it's fertilized and now it's
because now it's fertilized and now it's going to grow more. And so probiotics
going to grow more. And so probiotics are actual foods that have bacteria in
are actual foods that have bacteria in it that can reach our colon and seed
it that can reach our colon and seed there.
there. >> The problem with probiotics is that and
>> The problem with probiotics is that and this is the problem with the whole
this is the problem with the whole probiotic industry. It is really hard to
probiotic industry. It is really hard to get our body not to destroy bacteria
get our body not to destroy bacteria when you eat it. So when you eat
when you eat it. So when you eat bacteria, your body just wants to get
bacteria, your body just wants to get rid of it because it's like, "Oh my
rid of it because it's like, "Oh my gosh, she's trying she's eating
gosh, she's trying she's eating something that has bacteria in it. Let
something that has bacteria in it. Let me kill it." But when we eat it within a
me kill it." But when we eat it within a kimchi or a probiotic cottage cheese or
kimchi or a probiotic cottage cheese or a yogurt, your body knows to let that
a yogurt, your body knows to let that through. And so the power of
through. And so the power of >> because they recognize it as a food
>> because they recognize it as a food group.
group. >> Yes. It recognizes it as part of kind of
>> Yes. It recognizes it as part of kind of in the net of the food. And the thing
in the net of the food. And the thing about probiotics that I love is like it
about probiotics that I love is like it lowers inflammation, but it also
lowers inflammation, but it also improves mood. And so you are eating
improves mood. And so you are eating something that is improving your gut
something that is improving your gut health, but it's actually also improving
health, but it's actually also improving your mood. There's this whole world out
your mood. There's this whole world out there called psychobiotics
there called psychobiotics where they think that by improving your
where they think that by improving your gut health through probiotics, you can
gut health through probiotics, you can actually improve mental health
actually improve mental health conditions including depression,
conditions including depression, anxiety, ADHD. I do believe that I
anxiety, ADHD. I do believe that I believe that our gut is the conduit to
believe that our gut is the conduit to better mental health. And we know
better mental health. And we know through our fecal transplant research
through our fecal transplant research that that's the case. Um, but it's
that that's the case. Um, but it's really hard because our American diet is
really hard because our American diet is devoid of fiber, protein, and
devoid of fiber, protein, and probiotics, especially probiotics. I
probiotics, especially probiotics. I mean, how many people do you know
mean, how many people do you know personally and yourself included that
personally and yourself included that eat enough probiotic foods every day?
eat enough probiotic foods every day? >> Probably nobody. Even I struggle with
>> Probably nobody. Even I struggle with especially when I travel. So, we have
especially when I travel. So, we have good data that to lower inflammation, to
good data that to lower inflammation, to improve brain health, to improve gut
improve brain health, to improve gut health, we've got to get these probiotic
health, we've got to get these probiotic foods in.
foods in. >> Why are probiotic foods so important for
>> Why are probiotic foods so important for getting your energy back?
getting your energy back? >> Our gut is directly connected to our
>> Our gut is directly connected to our brain. M
brain. M >> when your gut feels good, when it's
>> when your gut feels good, when it's being nourished, when your gut bacteria
being nourished, when your gut bacteria are dancing, they produce chemicals that
are dancing, they produce chemicals that go to your brain to tell it to be happy
go to your brain to tell it to be happy and calm and focused and energized. And
and calm and focused and energized. And we know that the gut changes within 3
we know that the gut changes within 3 days.
days. >> What do you mean?
>> What do you mean? >> There there was a landmark study where
>> There there was a landmark study where they were looking at how much they could
they were looking at how much they could change the gut with just dietary
change the gut with just dietary changes. So they changed the diet
changes. So they changed the diet completely. So, it was a huge It's like
completely. So, it was a huge It's like taking a, you know, processed McDonald's
taking a, you know, processed McDonald's drive-thru shake diet and turning it
drive-thru shake diet and turning it into a high fiber, high probiotic food,
into a high fiber, high probiotic food, um, high protein diet. Okay? And they
um, high protein diet. Okay? And they found, they thought it was going to take
found, they thought it was going to take two weeks or even two months. And they
two weeks or even two months. And they were going to monitor them every day.
were going to monitor them every day. Every day they monitored them, they
Every day they monitored them, they found by day three, their gut looked
found by day three, their gut looked completely different than it did at the
completely different than it did at the start.
start. >> Wow. That's how fast you can how fast
>> Wow. That's how fast you can how fast you can change it. And have you ever
you can change it. And have you ever noticed if you go on a three-day weekend
noticed if you go on a three-day weekend where you eat really poorly and you
where you eat really poorly and you sleep really poorly? Yes. Don't you feel
sleep really poorly? Yes. Don't you feel kind of you feel it.
kind of you feel it. >> And so the opposite is true.
>> And so the opposite is true. >> If you take this what we've talked about
>> If you take this what we've talked about today, you share this with a friend, you
today, you share this with a friend, you share this with your daughter, with your
share this with your daughter, with your um husband, and you start eating this in
um husband, and you start eating this in your daily meals, you're going to see a
your daily meals, you're going to see a difference within 3 days. Wow. All
difference within 3 days. Wow. All right. Well, let's bring in some
right. Well, let's bring in some probiotic foods.
probiotic foods. >> Let's do it.
>> Let's do it. >> So, in front of you, Dr. Shaw, you can
>> So, in front of you, Dr. Shaw, you can see this on YouTube, but if you're
see this on YouTube, but if you're listening right now, she has a What is
listening right now, she has a What is that? Greek yogurt.
that? Greek yogurt. >> Greek yogurt. Yep.
>> Greek yogurt. Yep. >> And we have kefir.
>> And we have kefir. >> Kef What the hell is kefir?
>> Kef What the hell is kefir? >> It's a little more sour than yogurt. A
>> It's a little more sour than yogurt. A lot of people, this is my trick, okay?
lot of people, this is my trick, okay? And I learned this trick um from one of
And I learned this trick um from one of the lead researchers in gut health. What
the lead researchers in gut health. What he does is, you know how Greek yogurt is
he does is, you know how Greek yogurt is really thick?
really thick? >> Yes. And it almost like sometimes you
>> Yes. And it almost like sometimes you don't like the texture. The texture is
don't like the texture. The texture is kind of like very dry almost. So you mix
kind of like very dry almost. So you mix a little bit of kefir into your Greek
a little bit of kefir into your Greek yogurt and you can mix that and get the
yogurt and you can mix that and get the right texture. And this is an amazing
right texture. And this is an amazing source of probiotics. And then we have
source of probiotics. And then we have our beautiful kimchi which is you know
our beautiful kimchi which is you know obviously it's an acquired taste but you
obviously it's an acquired taste but you can do sauerkraut. You can even do
can do sauerkraut. You can even do something as simple as raw apple cider
something as simple as raw apple cider vinegar. That is a probiotic food. And
vinegar. That is a probiotic food. And so you can add these things into your
so you can add these things into your day. It's not so hard. Even people who
day. It's not so hard. Even people who are lactose intolerant, by the way,
are lactose intolerant, by the way, here's a trick, okay? If you're lactose
here's a trick, okay? If you're lactose intolerant and you want to have more
intolerant and you want to have more dairy, one of the best ways you can do
dairy, one of the best ways you can do this, take a probiotic food like a kefir
this, take a probiotic food like a kefir and you take one spoon every single day
and you take one spoon every single day and you start to add those bacteria into
and you start to add those bacteria into your gut.
your gut. >> But if you're lactose intolerant, isn't
>> But if you're lactose intolerant, isn't kefir for milk? So fermented dairy
kefir for milk? So fermented dairy because it has the probiotics in it has
because it has the probiotics in it has less of an impact and is very low
less of an impact and is very low lactose. Right? So you take a little bit
lactose. Right? So you take a little bit of this just a spoon and you train your
of this just a spoon and you train your gut and then over time we've seen in
gut and then over time we've seen in studies that people develop their own
studies that people develop their own lactose fermenting bacteria. And so then
lactose fermenting bacteria. And so then when you have a slice of pizza you're
when you have a slice of pizza you're not in the bathroom or rolling in bed
not in the bathroom or rolling in bed because you're in pain.
because you're in pain. >> Got it. So, you're getting the fiber
>> Got it. So, you're getting the fiber from the kefir or you're getting the
from the kefir or you're getting the probiotic benefit plus you're also
probiotic benefit plus you're also socializing and training yourself.
socializing and training yourself. >> You're you're kind of adding more
>> You're you're kind of adding more friends to to that Amazon jungle, more
friends to to that Amazon jungle, more organisms, and that can help you digest.
organisms, and that can help you digest. And a lot of people feel like they're
And a lot of people feel like they're able to eat way more foods once they
able to eat way more foods once they start to incorporate more probiotics in
start to incorporate more probiotics in their life. So, one of the first times
their life. So, one of the first times that I sat down with you and learned so
that I sat down with you and learned so much from you on this podcast was three
much from you on this podcast was three years ago, and you told me that joy and
years ago, and you told me that joy and connection change your gut health, that
connection change your gut health, that when you're laughing, you get healthier.
when you're laughing, you get healthier. Can you explain, Dr. Shaw, how your gut
Can you explain, Dr. Shaw, how your gut bacteria responds when you are laughing,
bacteria responds when you are laughing, when you're feeling joy, when you're
when you're feeling joy, when you're connecting with people that you love.
connecting with people that you love. Mel, the gut is, as as I told you, kind
Mel, the gut is, as as I told you, kind of the master regulator of our bodies
of the master regulator of our bodies and it loves connection. It loves it
and it loves connection. It loves it when you spend time with other people.
when you spend time with other people. In fact, you catch bacteria from the
In fact, you catch bacteria from the people that you spend time with.
people that you spend time with. >> What do you What isn't that crazy? How?
>> What do you What isn't that crazy? How? There are studies where looking at twins
There are studies where looking at twins that were separated at birth, identical
that were separated at birth, identical twins, and they looked at their gut
twins, and they looked at their gut microbiome, and their gut microbiome
microbiome, and their gut microbiome looked closer to the people that they
looked closer to the people that they connect with, that they spend time with
connect with, that they spend time with than even their identical twin. [snorts]
than even their identical twin. [snorts] Huh? So the people that you love, that
Huh? So the people that you love, that you respect, that you think are doing a
you respect, that you think are doing a great job in different parts of their
great job in different parts of their life, you need to connect with them
life, you need to connect with them because not only are you spending time
because not only are you spending time with them and enjoying yourself, you're
with them and enjoying yourself, you're actually catching
actually catching some of that bacteria.
some of that bacteria. >> So how does the bacteria respond when
>> So how does the bacteria respond when you're laughing and when you're feeling
you're laughing and when you're feeling joy and those things?
joy and those things? >> They are dancing. They dance and they
>> They are dancing. They dance and they produce these beautiful chemicals that
produce these beautiful chemicals that go all over our body including our
go all over our body including our brain. Calm inflammation make you feel
brain. Calm inflammation make you feel happier. This is the magic. And people
happier. This is the magic. And people always say like how could the gut
always say like how could the gut bacteria have so much control over our
bacteria have so much control over our emotions? Our gut bacteria control our
emotions? Our gut bacteria control our emotions. Like when our gut bacteria are
emotions. Like when our gut bacteria are happy and they're producing all of these
happy and they're producing all of these short- chain fatty acids, we feel
short- chain fatty acids, we feel happier and calmer. That is amazing. I
happier and calmer. That is amazing. I love that. And the kimchi is getting
love that. And the kimchi is getting kind of stinky. So, I want to get these
kind of stinky. So, I want to get these probiotic foods out of here because I
probiotic foods out of here because I have a few more questions.
have a few more questions. >> All right.
>> All right. >> So, Dr. Shaw, you have taught us so much
>> So, Dr. Shaw, you have taught us so much and I want to make sure we kind of
and I want to make sure we kind of bottom line all of the amazing science,
bottom line all of the amazing science, the 3033 protocol. You write about a
the 3033 protocol. You write about a 7day plan to help you get started in
7day plan to help you get started in Hormone Havoc. What do you think is the
Hormone Havoc. What do you think is the most important thing you could do in
most important thing you could do in order to implement everything that you
order to implement everything that you just taught us about this 3033 protocol?
just taught us about this 3033 protocol? >> Mel, that's a great question. The reason
>> Mel, that's a great question. The reason I wrote Hormone Havoc is because I feel
I wrote Hormone Havoc is because I feel like women are sitting there and they're
like women are sitting there and they're feeling miserable and they don't get the
feeling miserable and they don't get the advice. 80% of women don't feel like
advice. 80% of women don't feel like they're getting enough food and
they're getting enough food and lifestyle advice from their doctors. and
lifestyle advice from their doctors. and we're left with looking on the internet
we're left with looking on the internet where we feel overwhelmed. And so what I
where we feel overwhelmed. And so what I want you to do is I just want women to
want you to do is I just want women to try it. Just try the 3033 for 7 days.
try it. Just try the 3033 for 7 days. Give it a shot. I've laid it out for you
Give it a shot. I've laid it out for you in the book with exact meals that you
in the book with exact meals that you could have. So there's no thinking or
could have. So there's no thinking or calculating involved. So, if I can't get
calculating involved. So, if I can't get the book cuz it's not published where
the book cuz it's not published where I'm listening because we're in 194
I'm listening because we're in 194 countries,
countries, what specifically would you recommend I
what specifically would you recommend I do to get started?
do to get started? >> Okay. So, the first thing you're going
>> Okay. So, the first thing you're going going to do is you're going to have 30
going to do is you're going to have 30 gram of protein in your breakfast. So,
gram of protein in your breakfast. So, you're going to have an egg scramble
you're going to have an egg scramble with veggies or with cottage cheese on
with veggies or with cottage cheese on the side or with Greek yogurt on the
the side or with Greek yogurt on the side. You get your 30 grams right there.
side. You get your 30 grams right there. Okay. Then you're gonna have a salad and
Okay. Then you're gonna have a salad and you're gonna put black beans and you're
you're gonna put black beans and you're gonna put another source of protein,
gonna put another source of protein, tofu if you want, chicken if you want.
tofu if you want, chicken if you want. You're gonna get your protein, your
You're gonna get your protein, your fiber, and maybe you use a uh apple
fiber, and maybe you use a uh apple cider vinegar salad dressing. And then
cider vinegar salad dressing. And then for dinner, you're going to have another
for dinner, you're going to have another source of protein. Maybe it's a fish,
source of protein. Maybe it's a fish, maybe it's um an chicken if you haven't
maybe it's um an chicken if you haven't had it. Maybe it's black beans, maybe
had it. Maybe it's black beans, maybe it's a soup, and you're going to have
it's a soup, and you're going to have maybe a side of cottage cheese. Maybe
maybe a side of cottage cheese. Maybe you're going to have some kimchi or
you're going to have some kimchi or sauerkraut in your meal so that you can
sauerkraut in your meal so that you can get that. And all you have to do is do
get that. And all you have to do is do that for 7 days and see how you feel.
that for 7 days and see how you feel. When I follow this framework 3033,
When I follow this framework 3033, what changes will I see in my body and
what changes will I see in my body and my mindset?
my mindset? >> Mel, you'll feel more energized. You're
>> Mel, you'll feel more energized. You're going to feel happier because you're
going to feel happier because you're going to have more dopamine and
going to have more dopamine and serotonin. You're going to feel more
serotonin. You're going to feel more motivated.
motivated. You're going to feel stronger. And
You're going to feel stronger. And remember, I told you all my life and all
remember, I told you all my life and all of your life and all of everyone's life,
of your life and all of everyone's life, you've been told to get smaller. Get
you've been told to get smaller. Get smaller. Think smaller. You know, be
smaller. Think smaller. You know, be smaller. And what I'm telling you is to
smaller. And what I'm telling you is to get stronger. Be stronger. Eat things to
get stronger. Be stronger. Eat things to make you stronger.
make you stronger. >> Well, what I love about 30 33 is it's
>> Well, what I love about 30 33 is it's dead simple. I can remember 30 grams of
dead simple. I can remember 30 grams of protein first thing in the morning. 30
protein first thing in the morning. 30 grams of fiber throughout the day and
grams of fiber throughout the day and three probiotic foods. I can do that.
three probiotic foods. I can do that. >> I cannot tell you how good that makes me
>> I cannot tell you how good that makes me feel because there is no framework
feel because there is no framework currently in textbooks for doctors,
currently in textbooks for doctors, in handbooks, in women's health books.
in handbooks, in women's health books. There's never been an accepted framework
There's never been an accepted framework for women and we're creating it today.
for women and we're creating it today. >> Dr. Amy Shaw, what are your parting
>> Dr. Amy Shaw, what are your parting words? You know, Mel, we get 4,000 weeks
words? You know, Mel, we get 4,000 weeks in life if we're lucky. And most of us,
in life if we're lucky. And most of us, including you and I, are done with 2,000
including you and I, are done with 2,000 of them.
of them. So, the question I want to ask everyone
So, the question I want to ask everyone here is, what are you going to do that
here is, what are you going to do that you're going to be proud of that makes
you're going to be proud of that makes you feel the best version of yourself,
you feel the best version of yourself, that makes you do all the things that
that makes you do all the things that you meant to do? Well, I just want to
you meant to do? Well, I just want to thank you for giving us a formula and
thank you for giving us a formula and explaining the reasons why this works
explaining the reasons why this works and the benefits. And you know, if
and the benefits. And you know, if nothing else, I want to feel more
nothing else, I want to feel more energized. I want to be clearer. I want
energized. I want to be clearer. I want to be stronger. And I got to eat anyway.
to be stronger. And I got to eat anyway. And so, if there are simple changes I
And so, if there are simple changes I can make, and 3033 is a very simple road
can make, and 3033 is a very simple road map that I am certainly going to put to
map that I am certainly going to put to use and try and report back, and I want
use and try and report back, and I want you to report back, too. Um, I believe
you to report back, too. Um, I believe you when you say that we're going to
you when you say that we're going to feel all those things. So, thank you for
feel all those things. So, thank you for distilling the science. Thank you for
distilling the science. Thank you for jumping on a plane. I really appreciate
jumping on a plane. I really appreciate your ability to simplify all this stuff
your ability to simplify all this stuff that is based in research so that we can
that is based in research so that we can apply it to our busy lives.
apply it to our busy lives. >> Well, thank you so much for giving me a
>> Well, thank you so much for giving me a platform to talk to so many people and
platform to talk to so many people and women that need it.
women that need it. >> You're welcome. And thank you. Thank you
>> You're welcome. And thank you. Thank you for being interested in your health and
for being interested in your health and your well-being. Thank you for being
your well-being. Thank you for being interested in science. Thank you for
interested in science. Thank you for watching and listening all the way to
watching and listening all the way to the end and sharing this with the people
the end and sharing this with the people that you care about. I love that you're
that you care about. I love that you're that kind of person. And in case no one
that kind of person. And in case no one else tells you today, I wanted to be
else tells you today, I wanted to be sure to tell you as your friend that I
sure to tell you as your friend that I love you and I believe in you and I
love you and I believe in you and I believe in your ability to create a
believe in your ability to create a better life. And I love the science. I
better life. And I love the science. I believe that if we focus on getting our
believe that if we focus on getting our protein in and getting our fiber in and
protein in and getting our fiber in and getting these probiotic foods in, it's a
getting these probiotic foods in, it's a way to tap into the wiring in your body
way to tap into the wiring in your body so that you can feel better, which is
so that you can feel better, which is going to help you live a better life,
going to help you live a better life, and you deserve that. All righty, I will
and you deserve that. All righty, I will see you in the very next episode. I'll
see you in the very next episode. I'll be waiting to welcome you in the moment
be waiting to welcome you in the moment you hit play. I'll see you there. Didn't
you hit play. I'll see you there. Didn't you love Dr. Shaw? Don't you love it
you love Dr. Shaw? Don't you love it when people simplify healthy eating with
when people simplify healthy eating with science? Of course you do. Thank you for
science? Of course you do. Thank you for sharing this with the people that you
sharing this with the people that you care about. I love that you're not only
care about. I love that you're not only interested in you being healthier, but
interested in you being healthier, but that you're also interested in
that you're also interested in supporting the people that you care
supporting the people that you care about in becoming healthier, too.
about in becoming healthier, too. [music] Now, if that subscribe button is
[music] Now, if that subscribe button is still lit up, it means you're not a
still lit up, it means you're not a subscriber. One way that you could
subscriber. One way that you could support your friend Mel for bringing you
support your friend Mel for bringing you all these extraordinary experts is just
all these extraordinary experts is just hit subscribe. It's free. It's a way to
hit subscribe. It's free. It's a way to show your support. It helps me achieve
show your support. It helps me achieve my goal that 50% of the people that
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watch the Mel Robbins podcast here on YouTube are subscribers. That way you
YouTube are subscribers. That way you don't miss a thing. And speaking of miss
don't miss a thing. And speaking of miss a thing, you don't want to miss this
a thing, you don't want to miss this video. You're going to want to watch
video. You're going to want to watch this next after Dr. Shaw. Thanks again
this next after Dr. Shaw. Thanks again for hitting subscribe. I'll welcome you
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