TLDR;
This YouTube video features a conversation with Dr. Dimple Jangda, an Ayurveda and gut health coach, who simplifies the complexities of gut health and provides actionable steps for a healthier life. The discussion covers the basics of Ayurveda, the importance of gut health, practical ways to improve it, and the connection between gut health, mental health, and spirituality. Key takeaways include understanding your body type (Dosha), aligning with circadian rhythms, avoiding harmful food combinations, and prioritizing plant-based foods.
- Understanding Ayurvedic principles for personalized health.
- Recognizing the critical role of gut health in overall well-being.
- Implementing practical tips for improving digestion and gut function.
- Connecting food choices with mental, emotional, and spiritual health.
Precap [0:00]
The video will cover the basics of holistic living, emphasizing the gut's role in overall health. It highlights that most diseases originate in the gut and that longevity is improved through practices like yoga and meditation, which reduce heart rate. Ayurveda explains that diseases are a manifestation of the mind's state, and gut health significantly impacts skin, hair, neurological health, and mental-emotional well-being. Traditional Indian diets involved only two meals a day, and common mistakes include mixing dairy with fruits. Cravings are also controlled by the gut, and understanding this can help in making better food choices.
Introduction [0:41]
Karishma Mehta introduces Dr. Dimple Jangda, an Ayurveda and gut health coach who combines food science with Ayurveda to address gut health issues. Dr. Jangda asserts that most diseases originate in the gut. The conversation aims to simplify gut health for viewers to make informed and practical choices for a healthier life, aligning mind, body, and soul.
Welcome to the podcast [1:25]
Karishma welcomes Dr. Dimple, noting the relevance of gut health as a topic of increasing attention. She acknowledges Dr. Dimple's deep knowledge in the area, anticipating that her insights will greatly benefit the audience. Dr. Dimple expresses her enthusiasm for discussing gut health, recognizing it as a significant area of focus today.
Ayurvedic basics of holistic living [1:52]
Dr. Dimple explains that Ayurveda, meaning "knowledge of life," is a personalized science that tailors diet and lifestyle to an individual's unique body type, age, genetics, and environmental conditions. It emphasizes preventive healthcare to achieve a long, healthy, and happy life. Modern healthcare often involves a cycle of treating side effects with more drugs, leading to an endless loop of diseases. Heart health issues and cancer are leading causes of death, with pharmaceutical drugs being the third largest killer due to their side effects.
Dosha’s- the building blocks of ayurveda [3:36]
The entire universe, including all living beings and objects, is composed of five elements: earth, water, fire, air, and space. Understanding this composition at a micro level helps in treating imbalances in the body. Earth and water combine to form the heavy, dense structures in the body like bones, muscles, tissues, teeth, nails, and hair, providing physical form and stability. Fire, known as Pitta, is the metabolic and digestive fire that transforms food into essential components like plasma, blood, bone marrow, muscles, and reproductive tissues. Air and space are responsible for movement within the body, including blood circulation, digestion, breathing, and even the movement of thoughts. Monks often meditate in high altitudes where thin air enhances spiritual practices.
The importance of breathing [6:39]
Breathing is crucial, and thin air at higher altitudes facilitates deeper meditation. The thick air in cities, filled with pollutants and stress, negatively impacts health. Thin air slows down oxidation, potentially improving telomere length and extending lifespan by reducing heart rate. Shorter lifespans in animals like dogs are attributed to their rapid breathing, while longer-lived animals like turtles have slower breath rates. Yoga and meditation are preferable to intense workouts for longevity because they reduce heart rate and conserve energy.
Doshas & disease [8:55]
Each biological building block (Dosha) is connected to health and disease. When Kapha (earth and water) is dominant, it can cause mucus, water retention, and heaviness, leading to conditions like cough, sinus issues, allergies, asthma, hay fever, lung congestion, obesity, cholesterol issues, diabetes, hypothyroidism, and heart disorders. Being aware of one's unique biological blueprint allows for designing a diet to prevent these disorders. While modern science has extended lifespan, health span has decreased, with many young people now suffering from diseases.
Basics of gut health [10:47]
The gut includes everything below the stomach, such as the small and large intestines, colon, liver, gallbladder, and pancreas. Some scientists include the mouth and esophagus due to their role in digestion. The gut is where food passes after digestion, and nutrients are absorbed and assimilated, making it the fuel engine of the body. The gut is a porous organ with numerous bloodstreams attached, allowing nutrients to pass through its walls into the bloodstream. Unhealthy lifestyles can lead to a leaky gut, where undigested food, heavy metals, toxins, and unhealthy bacteria leak into the bloodstream, initiating gut health issues.
Identifying an unhealthy gut [13:10]
A healthy adult gut consists of approximately 28 feet of small and large intestines, housing trillions of bacteria, with about one kilogram of bacteria in the human body. Ideally, 85% of this bacteria should be beneficial, while 15% is harmful. The food consumed determines whether good or bad bacteria are nourished. Sugary and refined foods feed bad bacteria, leading to bloating, flatulence, indigestion, and unhealthy cravings. These cravings are influenced by worms in the gut, which thrive on unhealthy foods. Symptoms like gastrointestinal, gynecological, neurological, bronchial, skin, and musculoskeletal disorders often originate in the gut. Research indicates that 90% of diseases are linked to an unhealthy colon and leaky gut syndrome.
Fixing gut health in the circadian rhythm [16:22]
To improve gut health, focus on complete digestion, nutrient absorption, and waste elimination. Ensure daily waste elimination within 2-3 minutes, indicating good gut health. Address food intolerances, allergies, and discomforts like bloating and gas. The first step to fixing gut health is aligning with the circadian rhythm, which involves syncing the body's internal clock with nature. The Vata clock from 2 AM to 6 AM is ideal for mental activities and manifestation. Waking up during this time, washing with cold water, and meditating can sharpen mental faculties. Journaling and practicing gratitude can also enhance mental and emotional well-being.
Practical ways to improve gut health [22:49]
The Kapha clock from 6 AM to 10 AM is a nourishing time for the body, while 10 AM to 2 PM is the most productive period. Creativity and problem-solving are best done from 2 PM to 6 PM, and socializing with a light meal should occur from 6 PM to 10 PM. It's important to be in bed by 10 PM to allow the liver to detoxify the body from 10 PM to 2 AM. If adhering to this strict schedule is challenging, prioritize the food on your plate and align it with the sun's position. Start the day with warm water, possibly with ghee, lemon, cinnamon, ginger, or basil seeds, to kickstart digestion. Follow with a vegetable juice and fruits, building up the digestive fire slowly.
Dr. Dimple’s gut health journey [29:16]
Dr. Dimple shares her personal experience of having poor gut health and multiple surgeries as a child. She emphasizes the importance of waking up the gut slowly, similar to how one would gently wake a baby. The largest meal should be consumed when the sun is at its peak, between 10 AM and 2 PM. In Indian culture, it's normal to have only two meals a day: a big brunch around 11 AM or 12 PM and a big dinner around 5 PM or 6 PM. Eating one meal a day is considered a yogic practice, two meals is for those who enjoy food, and three meals is associated with disease due to overburdening the digestive system.
Eating every 2 hours [29:51]
Eating every two hours is initially recommended to stimulate a weak metabolic fire, similar to feeding small amounts of dry leaves to a weak campfire. Once the fire strengthens, larger logs (meals) can be added. Dr. Dimple now eats two meals a day and maintains her BMI despite not working out regularly due to her travel schedule. This is because her gut has enough time to digest, absorb, and assimilate nutrients, allowing it to function as the second brain.
Gut-brain connection [31:25]
The gut is directly connected to the brain through neurosis, sending messages constantly. When the gut is clean and empty, it communicates effectively with the brain, influencing intuition. Emotions and memories are stored in the gut, and an empty gut promotes better ideation and creativity. After a large meal, the body focuses on digestion, reducing brain activity.
Poisonous food combinations [33:50]
Certain food combinations can be poisonous. For example, honey-coated cereals are banned in Japan due to the release of hydroxymethyl furfural when honey is heated, which is carcinogenic and has a high mortality rate in honeybees and can cause neurological disorders in rats. Mixing dairy with fruits is another harmful combination. Fruits contain active acids that curdle milk, potentially causing internal damage. The rule with fruit is to eat it alone or with nuts, as nuts help slow down glucose spikes. Fruit-flavored yogurt is also discouraged.
Raw vs. cooked foods [38:23]
Eating raw salads, especially leafy greens, can be harmful due to parasites and tapeworm eggs. Cooking greens is necessary to kill these organisms. Raw greens have been linked to diseases like cysticercosis and E. coli. While fruits are often eaten raw, stewing them can improve digestion. Cooking tomatoes releases lycopene, which has cancer-fighting properties. Humans do not have the digestive systems of cows, which can process raw greens more efficiently. The only two vegetables that can be safely eaten raw are carrots and cucumbers. Leafy greens should be blanched to remove oxalates, especially in spinach, which has been linked to kidney stones.
Healthy vegetable & fruit Juices [40:50]
Approved vegetable juice recipes include ash gourd juice for detoxifying, celery with cucumber, cilantro with cucumber for kidney cleansing, banana stem juice for dissolving kidney and gallbladder stones, and tender coconut water. Carrot and beetroot juice is beneficial due to betaine, which helps generate red blood cells and liver cells, but it should be consumed in a 70% carrot and 30% beetroot ratio. Coconut water is highly potent and can be introduced directly into the bloodstream in emergencies. Fruits and vegetables should not be mixed because fruits digest quickly while vegetables require more time, leading to digestive interference.
Dosha body types [44:39]
There are three unique body types (Doshas): Kapha, Pitta, and Vata. Each person has all three, but one is more dominant. A Kapha-dominant body type (endomorph) is thick, with sturdy bones, good skin and hair, and a tendency to gain weight easily. A Pitta-dominant body type (mesomorph) is medium-built, athletic, and can gain or lose weight easily. A Vata-dominant body type (ectomorph) is thin, struggles to gain weight, and has a weak digestive system. It's recommended to consult an Ayurvedic practitioner to determine your body type accurately.
Diets by Dosha body type [46:37]
For a Kapha-dominant body type, it's best to avoid sweet, sour, and salty foods and instead consume bitter, astringent, and pungent foods. Pitta-dominant individuals should avoid oily, spicy, sour, and salty foods, opting for sweet, bitter, and astringent foods. Vata types should eat sweet, sour, and salty foods while avoiding bitter, astringent, and pungent foods. In a restaurant setting, Kaphas and Vatas should swap their orders, and Pittas should have equal portions of everything.
Stress & gut health [50:00]
Stress significantly affects gut health. Mental stress disrupts the communication between the gut and the brain, leading to indigestion, bloating, and reduced energy levels. This creates a cyclical relationship where a weak gut affects the mind, and the mind affects the gut.
Ayurveda + modern food chart [51:02]
The food pyramid combines Ayurvedic principles with modern science, recommending that 50% of the diet should consist of fresh fruits and vegetables, 30% of carbs and proteins, and 20% of condiments and spices. A plant-slant approach is advisable, with 95% of the diet being plant-based and only 5% derived from animal products. Meat consumption is discouraged due to the potential for consuming cancerous animals and the cortisol they release during slaughter.
Sattva, Rajas and Tamas in ayurveda [52:54]
Food is divided into three groups based on their influence on the mind: Sattva, Rajas, and Tamas. Sattvic foods promote kindness, compassion, and spiritual growth and include fruits, vegetables, greens, legumes, nuts, seeds, and some dairy. Rajasic foods increase energy and ambition and include heat-generating spices like capsicum, cinnamon, and ginger. Tamasic foods promote inertia and rest and include meat, seafood, eggs, and fermented foods like yogurt and bread.
Balancing ayurvedic diets [54:48]
To maintain balance, 60-70% of the diet should be Sattvic, 20% Rajasic, and 5-10% Tamasic. While Tamasic foods are delicious, overconsumption should be avoided. For example, in Indian culture, fermented foods like idli and dosa were traditionally consumed only on Sundays, followed by a nap to aid digestion.
3 tips from ayurveda for healthy living [56:05]
Three tips to begin living more mindfully and subscribing to Ayurvedic concepts:
- Food Chemistry: Be aware of food combinations to avoid poisoning the body. Do not heat honey, eat fruit alone, and cook vegetables well. Soak grains, pulses, legumes, nuts, and seeds overnight.
- Plant Slant: Lean towards plant-based foods for personal and planetary health, increasing good emotions like kindness and compassion.
- Expressing Gratitude: Show gratitude to food before eating to center your energy and improve digestion.
Ayurveda & Spirituality [1:00:37]
Ayurveda emphasizes the interconnectedness of physical, mental, and spiritual well-being, outlining four purposes of life: Dharma (righteousness), Artha (legal earning), Kama (fulfilling desires), and Moksha (salvation). Diseases are seen as manifestations of the mind's state, requiring spiritual and energetic alignment. Negative emotions and unforgiveness translate into negative energetics, leading to cellular misbehavior. Karma involves repeated wrong actions and paying the price, while breaking karma involves doing the right thing.
Ayurveda’s best technique for holistic living [1:03:10]
Meditation is the best spiritual practice for holistic living. Ayurveda and yoga aim to heal the body and prepare it for meditation to attain salvation. The end goal of life is to find Moksha through meditation.
How to sleep better [1:04:47]
To sleep better, have your last meal three hours before bedtime to allow for complete digestion. Drink most of your water before 4 PM and slow down liquid intake in the evening to avoid overwhelming the kidneys. Avoid electronics one hour before bedtime, as blue light confuses the brain. Use this time to reflect on the day. Reading a book can help induce sleep by reducing information consumption. The eye consumes vast amounts of information, and reading in black and white helps the rest of the body shut down. Missing the 10 PM to 2 AM sleep cycle reduces serotonin production and hinders tissue repair.
Myth Busting! [1:10:27]
- Spicy food irritates your stomach and causes ulcers: Only if you are a Pitta type with high metabolic fire.
- Probiotics are a Magic Bullet for gut health: Not necessarily; they are beneficial for those with weak gut flora but can irritate Pitta types.
- Apple cider vinegar can cure all digestive problems: Dismissed; it provides quick fixes but strips away the gut's protective lining in the long run.
- Ayurveda is only for vegetarians: Not at all; it was practiced by everyone.
- AA treatments are expensive and inaccessible: Not necessarily expensive, but can be inaccessible due to lack of education and awareness.
Begin realigning your gut health [1:13:18]
To start realigning gut health, begin listening to your gut and disciplining unhealthy cravings. Stop eating anything that comes in a packet and prioritize farm-to-table foods. Once you discipline the bad bacteria, you will start craving healthy foods. Intellectual capacity and spiritual health are directly connected to gut health.
Thanks & End [1:15:57]
The episode concludes with a call to take gut health more seriously and begin the process of understanding and implementing Ayurvedic principles. The vision is to make preventive healthcare practices like Ayurveda and yoga global and household practices.