Article Talk & Working Out w/ a Personal Trianer

single Sunday between seven and a PM. And our mission from the very very beginning of when we started this program, which was in two thousand and three, it is to make you better consumers of healthcare. You hear me say this all the time, and you may say, look, this

guy's a broken record. But the key fact here is if you become a better consumer of healthcare, which means you understand or you're able to read all of the information that is published in newspapers, heard on the radio podcast, all of this information that's being thrown at you, you are a or discerning consumer to understand to say, now,

wait a second, this actually might be interesting. I need to pay attention or this just sounds like utter garbage and I need to discount it and not sort of get sucked into a health movement that really is not founded in any sort of research or practicality. The other thing is being a good consumer is you know, consumers think that oh you're you know, you're buying something or

there's some sort of a transaction. I think being a better consumer may also mean better understanding how your body works. What does your heart do, what does your lung do, what does your liver do, your kidneys? What are the signs and symptoms of something going wrong with your neurologic system, your balance, your breathing, your heart, your circulation, and also

knowing your risk factors. What you know sitting there right now, wherever you are, you're in your car, you're in your kitchen, you're in your study, wherever it may be, you have to have a pretty good idea what are your risk

factors for certain diseases and conditions. For those that are good consumers of healthcare, they know right off the bat because they have high blood pressure, they're at risk for stroke, because their mother had colon cancer and their uncle had colon cancer, and let's say their older sister had multiple colon polyps. Well, you know what, you are at risk for colorectal cancer and you need to change up your strategy a little bit. So that is what being a

better consumer of healthcare. And I would say, look, you know, reach out to me and share with me what you think you're doing to be a better consumer of healthcare. I really do think this is this is really a two way show. Yes, I am here broadcasting and you dial in, but you need to be able to reach back out to me. And so how do you reach

back out to doctor Joe Galotti. Well, the easiest thing is go to our website doctor Joe Galotti dot com, d R J O E G A L A t I dot com and on the homepage there there are a few tabs. One is says contact us and click it send me a message. It comes right to my inbox, but you have to go there, Doctor Joeglotti dot com. Second thing is a lot of people ask me how to stay in touch. Which the best thing is signing up for our weekly newsletter. It comes out every Saturday.

Occasionally we push it to Sunday like today. But on the website, which I am pulling up right now, so I do not This is live radio, doctor John Galani dot com. Hang on a second, I can't even spell my name g A l a ti dot com. Okay, So when you go there on the homepage, you're able to click the button that says subscribe, and that subscription will allow you to receive our newsletter. And the newsletter

we talk about everything health and wellness. This week we talked about I shared with everybody a very detailed review on food processors. With the holidays coming up, you may be wanting a food processor yourself, give it to one of your kids or family member. But we talk about food, nutrition, exercise, latest fad stuff like that. But doctor Joegalotti dot com.

A little later in the program, we're going to be talking about some interesting stories and articles that have been in the news this week, and again some of them are very good that you should have a knowledge on both good and bad, so we'll be sharing that with you.

me by sight, but they may know the name. And I've been places where they say, you know, I know that voice, and I come from very humble, humbled background, and I am really sort of laugh to myself that, you know, people may recognize your voice from the radio, or they're just familiar with the program and they see, you know, if I'm writing something down or they ask what my name is, They're like, oh, you the guy on the radio, And I'm like, yes, I am. I hope you like it. If you don't like it, I

am not that guy at somebody else. But anyway, the joy that I get in realizing that we are able to communicate to a much broader audience. And people ask me all the time, especially my medical colleagues. Other physicians are like, you know, it takes a lot of time, and every Sunday for twenty two years, you're doing this. And I tell them that number one, I don't look at this as work. Number two, I look at it

as an absolute joy. And number three I look at it to and I tell them that when I am seeing a patient one on one, it's me and you, or maybe me you and your spouse, or a kid or a friend in the exam room and we are talking, I can only influence one person when we're talking about their disease. But when you expand it to the radio and social media, you're able to touch many more people. Because I see the good that we do in our practice, me and my nurse practitioners and pas and rest of

our team, the absolute good that we do. And if you could multiply this, the radio is a force multiplier for getting news and information and educating our patients, but also the consumers. Because find nothing I'll say before we take a break, care the vast majority of the disease is that we see on a day to day basis in the hospital, in the clinic, and what you yourselves are witnessing first hand that you are dealing with. Just look at your medicine cabinet. How many pills are you taking.

It is a result of chronic progressive disease, much of which eighty to eighty five percent could have been either reduced or prevented with lifestyle interventions. And so that is very powerful and realizing that the improvement we could make in all of your lives is absolutely astounding. It is absolutely great, and you have more control over your health destiny than you really may appreciate you. So, all right, we're gonna take a quick break. I'm doctor Joe Galotti.

As I said earlier, doctor Joegalotti dot Com is our website. You could send me a message. I do want to hear from you. You could also off the website pick up a copy of my book Eating Yourself Sick, available on Amazon. All right, stay tuned, we'll be right back. Welcome back, everybody. Thanks for tuning in. I'm doctor Joe Galotti. Your radio or smart device, which we have to say nowadays, is tuned into your health first every Sunday between seven

and a pm Central Time. And as I was talking about earlier in the program, our goal, our mission is to make me better consumers of healthcare and to raise your health IQ. Raise your health IQ. That's what we are all about. Doctor Joeglotti dot com is our website, Doctor Joeglotti dot com and you could sign up for our newsletter. All of our social media is there be it YouTube, Facebook, Instagram, and of course links to my practice,

Liver Specialists of Texas. That is our practice. We take care of people with liver disease, digestive disorders, cirrhosis, fatty liver, all sorts of liver related ailments, alcohol related liver disease, liver transplant, liver cancer. So you can either way. You could send me a message through the doctor Joegalotti dot com website or through a practice website. It all comes to the same person, me and my team and we will help you out as best we can. Doctor Joegalotti

dot com. Are right, So in the news, I like to scour the news and sort of fill you in on some of the things that are going on. Articles that you may have seen, things that you may say, gee, it's interesting, but this really doesn't really apply to me, and so this is a chance here where I'm able to go through things and fill in some of the blanks for you. All Right, The first article was published in I think it was the Washington Post, but I'm

going to post these on the Facebook page. All right, So go to the doctor Joeglotti dot com and the Facebook page. The first one, the title is the gender gap and heart Disease Research treatment leaves Women behind. And we've talked about this a lot over the years, how several things. Heart disease in men is very different than heart disease in women. A little fun fact, women are more likely to die after a first heart attack or

stroke than men. The other thing that we always want to talk about and sort of ring home to everybody, is that women are also more likely to have additional

or different heart attack symptoms. Instead of the crushing chest pain that radiates up to your neck and goes down your left arm, which we've all been taught that this is a sign of a heart attack, women have much more nausea, dizziness, fatigue, just as general abdominal discomfort, which could be blown off as indigestion, you ate too many Tamali's last night, you're constipated, you've got gas, you've got acid ref and all of that delays getting people, the

women into the healthcare system calling nine eleven, nine to one one. Uh. So you have to keep aware of that. The other thing is, if a woman has type two diabetes, her risk of heart attack accelerates to be equivalent to that of men, even if the woman with diabetes has not yet gone through menopause. Okay, keep in mind, heart attack, stroke, and other forms of cardio cardiovascular disease are still the leading cause of death for all people, both men and women.

And so I think what you have to do is again being a good consumer, realizing that if you are a woman, or you're taking care of your mom or your sister and they start having some of these unusual pains and you're like, gee, could be heart attack. It sounds more like acid reflox. You should take you know, a Tom's or a may Lox or a zantac. It could be the heart. So that is the message. Women and heart disease are different, yet the risk of something

bad happening remains quite real. Now. The other next article This comes from Yahoo. Five fruit myths. Now what kind of myths can be surrounding the poor fruits? Okay, five fruit myths. Dietitians want you to stop believing, including that it's bad for you because it contains sugar. So again this article I'm going to post on the Facebook page. But the first myth number one, fruit isn't healthy because

it contains sugar. Well, that is a lot of boloney. Yes, it has sugar, but you're eating the fruit with fiber, you're getting other phytronutrients. The fiber in the fruit is not going to be absorbed as quickly as a processed food such as a cake or a donut. And we also know that the fiber in the fruit, So don't let the sugar thing get in the way. You're eating the fruit because it has all of these added fhitro nutrients, So do not get too hung up on the sugar

part of it. You do need sugar for energy and metabolism, but there's so much more besides sugar that shouldn't get in the way. The other thing is that berries are healthier than other fruit. Now, while berries, you know, they really do steal the spotlight for their sort of low sugar, high fiber, and anti oxigen contact. That doesn't mean that they're the only fruit. For fruits that really are worth your

love and attention. They quote here that saying just eating two gold kiwi fruit a day has been shown to help relieve constipation, while mangos provide copper and foliate. So again, you want this whole sort of rainbow of fruit that you're going to eat. Number three, canned fruit is less nutritious than fresh or frozen. Totally debunked. These are equally nutritious, So don't be afraid to eat canned fruit. Now you have to be careful how they are packed. Are they

packed with a lot of sugar? You may want to get the ones that are just packed in water mith Number four, fruit should not be eaten on an empty stomach. Again, I never heard where that came from, but there is nothing wrong with eating fruit on an empty stomach. The body. The body is designed to digest and absorb the nutrients regarding what you eat it with, so don't worry about that. And then the last one, number five, which is probably the most the most readily discussed and is a myth.

Avoid fruit if you have diabetes so experts will certainly say people with diabetes can enjoy fruit just like everybody else. The natural sugar in the fruit doesn't mean it will cause a rapid rise in blood sugar. Fruit provides a natural sweet treat for those with diabetes and should be

enjoyed daily. In fact, a recent meta analysis, which is basically a large number of research studies that are all sort of analyzed together, found that higher fruit intake was linked to lower fasting blood sugar levels in those with diabetes. So again, all these somewhat crazy ideas, you need to get to the source, become a good student, become a good consumer, and realize that having fruit in your diet is a key part of wellness. All right, we're going

to take a break. News, weather, and traffic are coming up. Now, stay tuned. I'm doctor Joe Glotti. We'll bright back. Welcome back, everybody, Doctor Joe Glotti. Thanks for spending a little bit of your weekend with us. We're here every Sunday between seven and eight pm bringing you the best in health and wellness. We try to filter it. We have a team of people that review articles, send information to me, and we try to give you the information that is really very

relevant to all of you. We don't try to get too esoteric and off the grid on things that you may never hear of or things that are so ridiculous, but it really is things that we could use immediately. And I like to say that listening to this program is going to give you actionable information that you could hear it right now and make a decision, make an intervention,

and do something positive for yourself. Now. The you know, the last article we were talking about with regard to fruit and these various myths that were associated with it, there is a sense that we are criminalizing certain foods that we eat, especially fruit, and people worry about I'm going to get overweight and I'm going to get fat. Don't eat fruit. I have diabetes, don't eat fruit. Well,

what is the alternative? Many of you, in maybe fear or out of not knowing, or just out of really sheer ignorance not knowing, you're eating some other sugar free, diabetic controlled food, which is number one, stripped of fiber, stripped of real God given nutrients, all kinds of artificial stuff in it that our body was not meant to handle or process. All right, So think about it. On one end, you say no, no, no, I'm not going to eat those berries because I have diabetes, I'm overweight,

my bleecher is going to go crazy. But at the same time, you have absolutely no qualms buying into this consumerism of buying processed, man made food. I call it Frankenstein food. This is stuff that's made in a laboratory. It's made in a laboratory. It there's nothing natural about this. So just really do try to keep all of this in context and look at your habits. And it's okay to say to yourself, you know what, I got this one wrong. I should increase the amount of fruit that

I need. All Right, more articles to talk about, and as had mentioned before, we're going to post these on the Facebook page again website doctor Joeglotti dot com. All right, so this one has to do with standing and a lot of effort really has been placed on these standing desks. Okay, some people in my own office have a standing workstation, and there is this general concept that man standing is fantastic for my health, and so I need to get

on that standing bandwagon. All right. So this is a an article that was just published the International Journal of epidemiology, And the bottom line is they suggest that prolonged standing may not offer as much in the way of health benefits and raise the risk of what they call orthostatic circulatory disease. And so here once again we have to proceed with some caution and understanding what the benefit is

and what the downfall is. So standing, although it is not associated with a higher risk of having heart disease or heart attack, it was not associated with lowering the risk, okay. And so what they say in the article is that more time spent standing, and I'll say standing still was associated with a higher risk of circulatory conditions, okay. And I'll tell you what they are in a second. So orthostatic circulatory disease. You may not have heard this. It's

really not the most common thing you'll talk about. It includes orthostatic hypotension where when people stand up, their blood pressure drops and they get a little light headed and they just don't feel that well, as well as Verico's veins. Now, Verico's veins over time can be quite problematic for people. Now, what they found with regard to the risk of sitting, okay, sitting for more than ten hours per day increase both

cardiovascular and orthostatic risk. For every hour of sitting above ten hours, cardiovascular disease risk increased by fifteen percent and orthostatic disease risk increased by twenty six percent. So really what they're getting at is this sedentary behavior, which includes both standing and sitting without movement. That is the key. If you're just standing still and not moving, you're not really doing much for yourself, and so that is the key.

So after two hours of standing every day, after two hours of standing every day, every addition thirty minutes was associated with an eleven percent increased risk of orthostatic disease. So it's not sitting or standing, it is the lack of movement or continuous, uninterrupted sedentary behavior. So standing certainly is better than sitting down. But I and I would say most would agree that there's an increased risk of cardiovascular disease risk if you're just sitting versus standing. But

it is the movement that is the key thing. So I would say standing is better than sitting. But now, how do you offset this sedentary behavior? This is this is the root of so much evil that we see from a healthcare standpoint. Now, keep in mind some statistics here. According to the CDC, about one in four American city for more than eight hours a day, and the average US citizen sits between six point five to eight hours a day. That is a hell of a lot of time on your butt and it's not good. So ways

to get around this sedentary behavior while working? Okay? Number one, use a treadmill desk desk, So a treadmill desk, you're standing, but you're also moving. Number two, change your position at regular intervals using a convertible sit to stand desk. Okay. Number three, set an alarm reminding you to get up and move around every hour. Be active at work i e.

Getting phone calls while walking or walking around to meetings. Okay, other things getting up and walking for coffee, walking for lunch, or incorporate chores like laundry or things outside through the day to prevent you from being sedentary. So I think the bottom line here is, do not think you have a stand up desk that it is some panacea for taking good care of yourself. Yes, it is better than sitting, but you're not really getting that big bang for your

buck by just standing at your desk. You have to move period. End of story. All right. The next study has to do with our friend ozempic and the GLP one drugs that are out there. You know that they're all being used for weight loss, they are for diabetes and blood sugar control. Well, this is a very very fascinating story, and I think it is really worth all of you knowing about this because I would think in the months and years to come, you're going to hear

a lot more about this. And so when you look at these drugs, these GLP one agonist drugs, yes, they were originally marketed for diabetes control, and now with the weight loss benefit that you're all so familiar with, they are finding that it cuts down on the risk of heart disease and heart failure that these you know, it really is pretty amazing and you almost have to wonder where is the health benefit of these drugs going to end.

It seems like it's helping so much. So. Now, this is a new article that was published this past week in the journal Addiction, and what they did was they analyzed five hundred thousand people with a history of opioid use disorder, of which about eight thousand of these people were taking a weight loss drug such as ozepic or one of the ozempic lookalike drugs, And what they found is that when you're taking ozempic, it can cut drug and alcohol abuse by up to fifty percent, which which

just further is mind blowing, adding to the mounting evidence that this drugs yield health benefits way before, way beyond diabetes and weight loss. And so in the study of these half a million people, five hundred thousand people, eight thousand of the opioid users, okay, we're taking one of the GLP one drugs such as Manjaro or ozempic, and the study found that when they were on this drug, they had a forty percent lower rate of epoid overdose compared to those that did not take it. Okay, pretty

pretty amazing. In a similar analysis of fifty six hundred people out of the half a million with a history of alcohol use disorder and who took the drug right, they had a fifty percent lower rate of intoxication compared to those that did not take it. So now we're opening up a whole new chapter in the use of these GLP one drugs to say, if you have alcohol use disorder, should you be on a GOLP one agonist.

Will this reduce your risk of intoxication? And how it works with your brain and the addiction center in your body is probably not fully ironed out. Same thing for those with opioid dependent and type problems. They're also looking at the use of semiglutide for the treatment of Alzheimer's. Again, how does this all neurologically work in your brain? I think there is a lot more to look at, and for all of you as consumers, it's something that you

probably should be aware of. All right, final segment coming up Doctor Joe Galotti and our website is doctor Joglotti dot com. Stay tuned more health and wellness news in just a minute. Final segment of this week's Your Health First. We hear every Sunday between seven and eight pm Central Time, And don't forget if you're traveling. You want to share this content with your friends, family, co workers, pen pals

across the globe. We're available on the iHeartRadio app. End of course, if you go to doctor Joglotti dot com, we have podcast replays of the program, But for Pete's sakes, you have to go to doctor Joegalotti dot com. Signer for our newsletter. Pick up a copy of my book eating Yourself Sick, Be a better consumer, Raise your health IQ.

That is our mantra. All right, for the final six or seven minutes tonight, and again, as we're sitting here Sunday evening and it's almost eight o'clock Central time, winding down, maybe you're watching a little baseball tonight, do think what am I going to do this week for myself? Do I have an exercise schedule? Am I going to walk for an hour Monday after work? Or is Monday the day I go to the gym and do a little strength training? Am I going to ride my bike? Am

I going to go on the treadmill? What about the food you're going to eat? Do you need to sit now and make a little bit of a shopping list for yourself to make sure that you have the fresh fish that you need, a few different vegetables, the condiments, the fruits and vegetables, like we talked about early in the program. So do make it a conscious effort to

think about that. So in the final segment here, you know a lot of people that I see, especially my patients, they want to try and work out, They try to exercise. But I would say that after a certain point in your life, it is going to be far more efficient and far more helpful if you get connected with a

personal trainer to help you in that training process. Now, unless you are an absolute student of physiology of the human body, how the joints and the muscles and the tendons all work together, it's going to be a bit more difficult for you. And so I would think that while it may be a little bit of an investment to pay for a personal trainer, many times, and I know from personal experience, you can get a personal trainer

and get a bit of a discount. When you go with one or two other people and you have a one hour session that is divided up by three people, you'll get a little bit of attention. They'll tell you to do an exercise, then they'll work with somebody else, and then they'll come back to you. Because the main thing as we all get older, it is we are losing muscle, we are losing strength, we are losing flexibility,

and we are losing balance. And I think when you add all of those things up, if you are not paying attention to the muscle mass that you may be losing and the strength that you're losing which will result in you know, lower bone density, and if you do fall, god forbid, you're going to break your hip or your shoulder,

your arm, or your wrist. And the improved stability and balance, Okay, you need that joint mobility and strength, and so it is important to think about, you know, getting connected with

a personal trainer. Now, a lot of the commercial gems that we all go to, we're talking about YMCA, Lifetime Fitness, Crunch Planet Fitness, Okay, amongst many others, they have opportunities for a personal trainer, or in many cases you could maybe get into a group training class that we'll talk about flexibility and strength and maybe they'll focus on your back muscles, your legs, your thighs, your arms, your chest.

So it's really really very important and you know, really I look at it from a scientific standpoint when you look at overall survival, there is no doubt that when you have maintained strength, flexibility and balance, your life expectancy is better. But also something that we talked about, and

we've talked about this before, life span. So that you may be living to sixty five, seventy five, eighty five, ninety five, but the life span is the quality of life that you are up and around, You are taking care of yourself, You are able to drive around, you go shopping for yourself, you go on vacation without much assistance. So we're looking not only for life expectancy, we're looking for life span and that's going to come with having

that strength and flexibility and balance. So it is important. But I would say getting a trainer for at least twice a week is something that you probably need to invest in, and I would highly highly recommend it. And wherever you go, work out, find out and ask and say, Look, it doesn't matter if you're seventy years old, you have every right in the world, if not more, to get a personal trainer. All right. That is going to wrap it up for me and all of you and our

your health first team here this evening. Don't forget doctor Joeglotti dot com is our website. We do want to hear from you. Send me an email. Anything that's on your mind is of value to me and we try to share it back with all of you. So until next Sunday evening, have a great rest of the rest of the night, and have a really, really helpful and happy week. Ahead,