W/ DR. NISHA KHANNA

BIO 

Nisha is a board-certified internist who has been practicing medicine since 2005. As a Western-trained physician, she learned the strengths and limitations of the modern medical system and sought to reach beyond its boundaries. Born into an Indian family, Nisha was exposed to Ayurveda at an early age and drew upon its timeless wisdom for self-healing for over twenty years. When conventional clinical experience convinced her that she had to be able to offer more to her patients, a return to her roots showed her a powerful path to healing the entirety of people’s beings.

"There's just such a fine balance between who we, our personalities, and what neurotransmitters are being manifested in larger numbers."

In Ayurveda, the recommendation is to fast one day a week. So yeah, you could loop that at the end of the week and lump it together. It's like your kind of weekly cleanup. We clean our houses every week, so clean your gut every week and give it time to just sort of relax."

FULL EPISODE TRANSCRIPT

Baldo 0:00
Alright guys, welcome to the "How Do You Health?" Podcast. It's Friday afternoon. And we are here with Dr. Nisha Khanna. We're gonna be talking about how to know, I don't know what we're gonna be talking, we're gonna talk about a lot of different things. I know the last time you and I spoke over Instagram, we were talking about fasting. That's all I ask you about that. And, you know, it's interesting because like, in our podcast, we tend to talk to a lot of like coaches or a lot of people that are doing functional. Practicing, not necessarily like medicine in the way that you do. But it's cool to see a perspective from the MD who's finished the schooling. And I want to get into that as well too, but we got nurse doza here as well, too. And then I'm TexMex Yogi. So let's get the party started.

Jon Mendoza 0:48
I know we're gonna talk about we're going to talk about neurotransmitters. Yes, we were speaking about that before. You have an interesting aspect on it. Can you elaborate?

Nisha 0:57
Yeah. So it's something that was like In my mind yesterday, and I was thinking more and more about it, that there's just such a fine balance between who we are and our personalities and what neurotransmitters are being sort of manifesting and larger numbers. And so, you know, I've been thinking about it in terms of gut health, but also how high we really do control what we feel each day and what we sort of set our day up with. And one of the practices I do every morning is really get into a loving heart space, where it just really feel that open hearted gratitude and oneness and I and in doing that, I've been doing that for several months now. I think about the neurotransmitters that I'm creating in by actually choosing to feel that way, every morning and starting The day that way. And just, we do have that sort of sovereignity every day to choose how we feel and what neurotransmitters get released and what get created and what sort of patterns we set up in our neuro chemistry. And we can do that. So there's so many ways but choosing our response, but also what we how we feed ourselves, how we take care of our gut, and work to really prevent and heal leaky gut. But it really is our responsibility, I think, to take care of our inner being in a way that because we we can really feel all the things that we want to feel it's just a matter of nourishing ourselves appropriately, and choosing which thoughts we're going to focus on.

Jon Mendoza 2:51
Yeah. Can you call it Can you explain the connection between gut neurotransmitters for people who don't know?

Nisha 2:58
Oh, yeah, so

Essentially, we're in charge of our probiotic army, in our gut by what we feed it. So when we feed our gut bacteria, kind of what we traditionally think of as healthy foods, so things with fiber and celery and vegetables, then that feeds the good bacteria. But when we have sort of simple processed starches, things that are pre digested in a way that don't have the fiber, so even things like juices, fruit juices, those feed things that thrive in more simpler ways, so things like yeast and more of the harmful bacteria, and so even our emotions, feed certain parts of our microbiome. So there's links between more pathogenic bacteria and anger. And it's just phenomenal because what we feed ourselves in terms of Thoughts emotions, populates our microbiome. And then when we have good numbers of healthy bacteria, we're less likely to have leaky gut. But the healthy bacteria are actually in charge of making serotonin from five HTP. And so you need the probiotic bacteria to keep the cells healthy so that they can make the five HTP. And most of its made in the gut. So some people say anywhere from 70 to 90% of your serotonin is made in the gut. So if if you're feeding yourself the things that are gonna make your good bacteria thrive, then you are more likely to have naturally elevated levels normal levels of serotonin. No.

Jon Mendoza 4:45
So could you can you make the case for someone who's, quote unquote, depressed as having a dysfunctional gut?

Nisha 4:53
Most likely, you know, and I've seen people's personalities change. So I've taken people through a gut cleanse Reset. And within a month of doing this protocol, actually, within just a couple weeks, they were self identified pessimists and kind of negative and just reactive and angry. And their whole personality changed their clients would tell them, you know, they were a practitioner as well, but their clients would say, like, what's different with you? You're just different, you know. And so we, we think that we are our personality, but we're actually just being governed by the makeup of our microbiome and what neurotransmitters are being produced?

Baldo 5:38
Yeah, what's crazy because that may not May I mentioned earlier at the podcast that we had earlier about how most neurotransmitters are made by your gut bacteria. Mm hmm. Right, like besides serotonin and all that, that I'm talking 100 I forget 130 something like that. No, that's probably a wrong number. It's a it's a large percentage, right that it's made. And then out of that large percentage, it also makes like a large percentage of that certain nerd, like, serotonin would be one of them. Right, like, 90% I think it's what it is. But, uh, but but then it's like, if you just feed yourself we were talking about GMOs earlier. It's like, well, what are they? What What does that come? How, how is that gonna make? What kind of snaps is that going to create? What kind of neuro connections are going to happen when it's food that's not that's creating bacteria that's not, you know, conducive to how we were created.

Nisha 6:38
Right? And I think, you know, GMO food, food with organic phosphates, you know, things like Roundup, they, those in and of itself, create leaky gut. So when you have leaky gut, you're more inflamed, you've got more inflammatory cytokines and that changes your mood, and how you feel and sort of how you If I your personality as well, but kind of to your point, I really think that when we eat things that are processed and dead, they're devoid of lifeforce energy or prana. And we're not going to feel good unless we eat vital food. And I think that's the premise behind eating more raw, more unprocessed, more things that are close to nature versus new to nature, you know, so like a GMO is completely new to nature doesn't exist outside of our creation. And so

one of the interesting things I was listening to on the way down here was just that

The, it's it's also the imprint, like the energetic imprint of the food that how that affects you. So. So you may have seen and kind of yogic texts that there's more of a push to eat vegan or vegetarian food. And so the idea with that is that An animal has its own energetic imprint, where it's got its own thoughts, its own emotions. And so they're usually in search of food. So their mind is like, scattered. It's always like, like a chicken, like, Where's it gonna go? And where's it going to get its food. And so, when you consume that food, when you consume the chicken itself, then you you basically, also are that food becomes you. So it's sure the energy of that chicken is then what sort of imprints on your mind and it's very hard to meditate and sort of get centered and grounded. If you're eating something that has the imprint of always being scattered, whereas they like a plant, it's still and it just has kind of a unique focus to just grow towards the sun. So, so yeah, I think with something like a GMO, you know, what is the imprint in there? You know,

Baldo 8:55
we'll see like with food with animals too, like it's a the way that they're raised right? Because Let's say that they weren't looking for food because there be like, because they have everything and they really know when they're hungry, they know where to go, whatever, let's say it's a perfect world from that sense. But when they're farmed, and they're stressed as hell, that means that their their cortisol levels are high, right? their insulin is high. And so then they get killed at that moment and their blood you know, some people like to eat raw steak or like you know, rare right and so it's bloody if that wasn't a very well raised animal that means that that blood is full of you know, cortisol and like and then you're consuming that so you know that it's the same chemical compounds so you imagine you would only raise your own quarters I don't know if that's true or not. In the past though. It was such an honor right to like go kill a cow and it was like it was or whatever it would animal you were going to eat and there was almost like, you it was like a sacrifice or like there is almost like a holy event or it's like, hey, make sure this animal In like the healthiest states and like and just loving, and then it was kind of like, at that moment, you would kill it. But it was in a very calm, like very, like honored way. And then you would eat that. And I'm sure that would be way, way better than to uniform down on what it's been like suffering its whole life because it doesn't know what the fuck is doing live.

Nisha 10:23
Right? Yeah. So agree with that.

Baldo 10:25
And then you can talk about like, well, you're consuming that energy or you can talk about it while you're consuming all those chemicals that's now in those bodies because they're stressed or whatever. So

Jon Mendoza 10:33
well, you're a product of the environment, right? So what people don't realize, and you keep talking about the microbiome of the gut, there's a microbiome in the soil, right, and there's pesticides and herbicides that we spray will essentially disrupt the microbiome and in the soil. So if that's the case, anything we eat, as a product of Earth is going to be dysfunctional, and we basically ingest that dysfunction. We don't feel better because of it. And it causes disruption, endocrine disruption. You talk about the gut and it causes serotonin depletion. Well imagine like, if I were to eat the liver of a really unhealthy, depressed animal, you said you would take on that energy almost right, like whatever dysfunctions go on with them, you take it on. And if we feed off each other's energy, I literally can make myself depressed by eating crappy food. And if that's the case, how in the world would I be able to actually, like, get better, unless I actually like, look at the source of my food. Most people don't even look at the source of the food, right? Most people don't look at the idea that this chicken probably grew up in a cage next to like, 10,000 of its siblings. Mm hmm. And the way that it was slaughtered and raised and all that, like a lot of times, it's not even. It's not even a good approach, right? Like this guy. My son just walked in. He said, Hi. Yeah, he's like chicken nuggets. Right? But he's like, free range chicken nuggets, right? We're in we're doing a podcast right now you want to say hi to listeners? Say hi. Hi. Okay. Hi. That's Omar, everyone. Omar, can you sit down first right here? And can you be really quiet because we're talking right now? Thanks, buddy. Um, I care about what the soil looks like for him because 30 years from now, I don't know if we're gonna have proper soil to help him be better. His, one of his food sensitivities right now are nuts. And I can't figure out for the life of me why he has nut allergies when I really didn't. And my wife doesn't. So why in the world does he have nut allergies? I mean, we only found this out because he was eating cashews. One day, his face started swelling up. Hmm. And so will he. Will he get better with that? Maybe we have to heal the gut. But I think all disease starts in the gut. I don't think it's I think serotonin plays a huge role. Dopamine does dopamine come from the gut.

Nisha 12:52
No, it's more the trip to fan that's the precursor. So you need the amino acid,

Baldo 12:57
right.

So So don't certain territory It also helps with gut motility, right?

Jon Mendoza 13:01
It helps with gut motility helps with appetite helps with sleep. But you, you mentioned something before. So you said about the neurotransmitters like you manifest them which neurotransmitter you're trying to manifest first thing in the morning.

Nisha 13:14
serotonin and dopamine.

Baldo 13:17
serotonin is like a daytime neuro gentleman. Like that's the one that gets you going dopamine as well.

Nisha 13:22
Well, serotonin is sort of this open hearted, very loving neurotransmitter. And then dopamine is more of like that ecstatic feeling. That's how I interpreted this. Okay, I like that.

Jon Mendoza 13:33
Motivation reward system. That's how I look at it, too. Yeah. So if somebody is lethargic, and they can't get off the couch, do you address both serotonin dopamine, or do you say like, Oh, it's only dopamine, or it's only serotonin.

Nisha 13:50
Well, I mean, if someone is lethargic, I think you need to look at their whole lifestyle, like instead of kind of thinking, Okay, you're going to take this up. Most people are eating the masik food. So food that is like we talked about dead, it's like, heavy qualities. And, and so they would probably actually really benefit from water fasting or some kind of fast like, there's nothing that not eating can cure, you know, for at least a day. And that's true. That's awesome. So, so if someone's really lethargic, to me, coming from my Vedic background, it means that they've overwhelmed their digestion. So they've basically had foods that are really heavy or basic, or that even if they had light food, it was too heavy for their weak digestion. And so that's why when you have a heavy meal, you feel sleepy after it. It's like you have a certain pool of energy, and it's going to go towards digestion. But if you aren't working so hard for digestion, then that energy can be redirected. And so I think we are underestimate how much energy we need to digest food every day. And that's why, you know, when people are multitasking while they're eating or kind of in stressful situations while they're eating, whether it's a conversation or working or whatever, they actually don't digest well enough. And then that leads to an accumulation of toxins which slowly overwhelms digestion and makes your digestion weaker and weaker. And so it's so someone's really tired then giving their body a break from having to digest food is the answer so that they can reclaim some of the energy, clear out some of that sort of sticky gunk that didn't get cleared out from proper digestion, so that it's almost like a flame. You just give it some air to breathe and then is able to sort of be a bigger flame again.

Jon Mendoza 15:50
Yeah. So then do you agree that so do you believe that fasting is more for a reset rather than like? So I think about fasting, you rephrase that. So I think about Fasting really about regulating hormones. But you don't see it just as regulating hormones. You're almost referring like it's a whole body reset,

Baldo 16:08
right? Yeah. Gut reset for me, right? Like, that's my purpose for doing it monthly. Doesn't want to reset my gut.

Nisha 16:15
Yeah, it's and in our VEDA, the recommendation is to fast one day a week. So yeah, you could loop that at the end of the week, lump it together, but it's like your kind of weekly cleanup, you know, so we clean our house of houses every week, you know, so you, you clean your gut every week, you give it a time to just sort of relax and it doesn't have to be completely no food. It could be for some people, maybe just liquids, broth, you know, things that are easy to digest. For other people who have more diseases of excess like obesity and hypercholesterolemia and high blood pressure like they might actually do better with no food and just water and then if their people are really anxious And having insomnia and more of the Air and Space constitution, they actually don't do as well with fasting on just liquids. And they might need something that's really easy to digest like a rule or some kind of porridge or something like that. So I think having a more tailored approach to fasting is also really important because, you know, there isn't a one size fits all for everybody. And we can aggravate some conditions, you know, like, you may have never heard from some of your patients to that, you know, they did a fast and then they, you know, by, you know, manifested bipolar disease or something like that, because it was too much for their nervous system.

Jon Mendoza 17:40
Yeah. Because most people don't know how to not eat correctly.

Baldo 17:44
Right. Well, it's a whole process. I mean, that's, I started coaching on it because people was like, Wait, you're gonna do what like I get it because I've done it, but you don't do it though. And it's always like, you know, like, it's always it is different for everyone. It has to be almost Right, well,

Jon Mendoza 18:00
yeah, just like the keto diet. I don't know if you've heard of this, but women don't. They respond differently on keto diet. Hmm. Because we've heard that they need more carbs. Like, I mean, that's just maybe different metabolism. That guys will be able to drop weight like this women will complain about, oh, for some reason to throw up my hormones. Hmm. Yeah. And I don't know if you've heard that or not. But every diet has to be tailored to the individual, right? Because that individual might need more of a demand of this because maybe like their serotonin is it's needed and much more demand. Like Imagine that. If someone's depressed, clinically depressed, I won't look at them and say like, well, you don't. The reason why is because you have like a deficiency in an antidepressant. Right? Yeah. It's like no, you have a deficiency in like trip to fan or vitamin B six, or maybe your genetics are off and metabolism is really dysfunctional and you never make serotonin right. So let's get you to make More serotonin on your own rather than just give you something that's not really going to help you make more. It's just gonna help you absorb what you make. And I look at the holistic approach. I like our Vedic medicine because it does give you that very holistic approach like fasting, right? Medicine doesn't talk about fasting.

Nisha 19:15
Yeah, right even or even lifestyle so that person on the couch, you know are what time are they waking up, that makes a difference as to how sleepy you are. So if you get up during the coffee window, which is six to 10am, you're gonna more likely be sleepy the whole day, we're versus if you get up before 6am. Because you are you're basically taking advantage of what qualities are in the environment. So there's more movement in the environment between 2am and 6am. So you're more likely to kind of get up and moving. So if you exercise during that window of 6am to 10am, where things are usually more sluggish, you're you're almost going against the current and that helps you have more energy for the day. So waking up before sunrise Having early morning exercise with sunlight, having those codes from the sun sort of reset your metabolism and circadian rhythm and your hormones. Like all of that makes a huge difference as to whether you feel energetic and cluding what you eat and when you choose to eat and how you eat, you know?

Jon Mendoza 20:18
Yeah, yeah, I agree with that. So do you wake up before six?

Nisha 20:21
Well, it's um, it's always on my calendar. I think I when I do, I feel so good. Yeah. And I'm lucky that I have enough flexibility in the morning that I can still get everything in even if I don't wake up early enough. But I know that it's, it's, I do best and I usually do get up a little bit before sunrise. Yeah, but maybe not quite at six and seven. Right. sunrises at seven these days. Yeah,

Jon Mendoza 20:49
I'm with you, though. I wake up whenever the sun kind of hits up. But I know you wake up. How early Do you wake up?

Baldo 20:55
530 is my Yeah,

Nisha 20:57
yeah. And that's time do you go to bed.

Baldo 21:01
I'm usually phone off at nine. I'm trying to get to bed by 10. Yeah, that's perfect. Yeah, I'm pretty good about that too, though. And then if if I don't go to sleep on time, then I still wake up and the next day, I'll just be bored because I'll just, I'll just be tired earlier. So in the next hour, I don't want to say make it because I don't know you can make it up. But

Nisha 21:26
well, the idea and I read is that you move into there's times that correlate with will each period of the day correlates with a different elements. So if you go to bed by 10, between that 10pm and 2am window is the time where the body's actually detoxing, rejuvenating its liver, kind of detox time as well. And so, you may get a second wind if you stay up, but that energy should actually be directed inward on restoring your body and cleansing your body. So if you don't go to bed, if you're not asleep during those hours, you're actually missing out on a really optimal detox window. And there is some research that shows that people have they've correlated youth and beauty with people that actually get their beauty sleep and you know, pm. So

Jon Mendoza 22:21
yeah, I wake up at three, like almost every morning. And I think it's like liver lung, right? kind of deal. Right? So I only knew that because I looked at the Chinese meridian cycle. And it's like, onpoint every time and so it's like, with adrenals like when people say their fatigue, what time are you most tired? between two and 4pm? We look like geniuses because I'm like, I bet your adrenal glands but we all know it's like, yeah, that's your sugar crash. That's your insulin crash and all that from a lot of people. But at the time of the day will tell you when you're supposed to be energetic when you're not like, at the end of the day, you're supposed to be pretty much tired but not exhausted. Mm hmm. Right. And then you should be able to go to bed and fall asleep. Very easily in the morning, you should wake up right away. Mm hmm. But it's very rare that somebody just wakes up and says I'm ready to face the day. Yeah, right. But I'm sure you wake up and you have your routine. I'm sure you have a wake up and have a routine. What's your routine like in the morning?

Nisha 23:12
Okay, yeah, I actually just posted about that. Nice, funny, sweet. So I wake up before sunrise because I actually do a sunrise offering a fire offering. It's called agnihotra. Okay, so do it at sunrise and sunset. And so I wake up that way and it's really nice like to see the flames and I meditate with the flames for about 20 minutes with some mantra as well. And then I'll kind of get ready with the I mean, before the the fire I'll do a little bit of maintenance, you know, like tongue scraping and brushing teeth and all of that and then I do dry brushing and sun salutations. About 20 minutes of those are dancing and sun salutations, mixed. And then I do pranayama So 20 minutes of our Vedic or Vedic yogic breath work. And that really gets you going like I call that my morning coffee. Because Yeah, you're basically pumping air through your body.

Baldo 24:15
And you don't drink coffee.

Nisha 24:18
I really like the taste, but I don't drink it very often, like, I might let myself have a cup once every two weeks or so, you know, like a coffee day. But then I'll end up doing some liver cleansing herbs after because it is really heating and oily for the body so and it weakens your digestion. So we don't do it often. But

Jon Mendoza 24:40
this guy loves coffee.

Baldo 24:42
But I'm also very strict about what kind of where I get my coffee and how, you know, yeah, all that like, I mean,

Nisha 24:47
if you do well with it, then you're okay. You know, like, not everyone reacts the same way. You know, that's why more of the Vata types. Yeah,

Baldo 24:55
I won't ever drink shitty coffee. I just won't like it. No gas station coffee. Not gonna do it.

Nisha 25:00
Yeah, it's not worth it.

Baldo 25:02
Yeah, it's not and I do drink a lot of coffee. But see, I always try to pick a sun dried coffee because it'll be less oily. And they just have better aromas in the first place anyways. And I always try to micro lots so they're not producing large amounts. So they're, they're getting picked often. And so what brands do you like, but there's been, I don't know, because they all go to Triana on or I go to Starbucks, the one the one in Westlake, because they actually have the reserve ones, okay, and they're done and so okay, the Starbucks ones are Starbuck ones, but they're also they also tell you like, which micro lots they got them from. And then this guy just travels around the world and and maybe pick some, so they're not really his brand either, but okay, but they're in a bag. Yeah. So I couldn't tell you, you know, which one or anything like that, because, but um, but I do ask all the questions. I mean, there's like, Where was this made? How is it made bow but what temperature all that stuff and so you know, the water on that and so

Jon Mendoza 26:01
well, he's been using coffee for his fast. Oh, okay during it obviously black coffee right, but like he's been talking about it and even I think the last couple of times you're fast. You said it ramped up too much. Yeah, I stopped doing it during fast isn't Rouse

Baldo 26:13
me way too much like, yeah, pretty much every time that I've done coffee during a fast I'd have to stop my fast short just because it's just my metabolism ramps up way too much. And I get all jittery and and then at that point, well what's the point because then you're gonna get kicked out of a toffee G and that was the whole point of doing it in the first place. Doing the fast in the first place, right? So because you don't want to kick up insulin too high because then that just kicks you out of toffee at that point. So you just don't want that.

Jon Mendoza 26:44
Yeah, well, I don't drink coffee because it just makes me anxious. I drink these boosts instead because I don't want pictures.

Nisha 26:51
Well, have you tried having elfine in with your coffee?

Jon Mendoza 26:55
No, but I like that if

Nisha 26:57
you have elfine with your coffee, you won't get jittery. Really? Yeah, so like 200 milligrams

Jon Mendoza 27:02
Really? So do I do like before during just

Nisha 27:06
right around the same time? Yeah. Try it just because it's so awesome. I think I had the idea you guys can totally make this happen. But I had the idea that why don't they when you go to a coffee bar, like how amazing would it be to have these sort of supplements and boosts with the coffee so that you would mitigate some of the negative effects? You know, I agree that some people

Baldo 27:29
will see like we have healthier and fewer supplements, but all those breakdown in heat. So it's like we couldn't

Nisha 27:36
put up with the coffee. We just have it as a pill.

Jon Mendoza 27:39
Yeah, he could taurine does the same thing to torian actually helps because it's with a caffeine like, oh, gosh, I forgot what they actually it's like the receptor for caffeine causes like an increase in sympathetic response, like nicotine does the same thing. And so if you basically turn off that receptor, you'll never get that sympathetic, anxious response. taurine does it, I think which is interesting. But yeah, I agree with that. I have I love d&d and I, I know they're gonna start infusing things like Austral guntersville easy to infuse with a lot of things, right? Green tea extracts fascinating for me, because even the green tea extract has medicinal properties to it. You can use it to help decrease inflammation in the brain, which is great. That's the caffeine we have in our drink. Dini, when I've never taken it, it's very relaxing. Like, it's very quick to like, it's within like minutes sometimes. And I've taken as droplets, I'd vision like a tonic bar, almost at one point here, just the problem was I didn't think anyone would like to rush over for like a shot of wheatgrass or like, I don't know, shaundra or something, you know, because it might taste a little different to them. They'd probably want you know, something tasty like this, right? That has some flavor to it, but I love a lot of the tonics that people can recommend because you overlap that with herbs. adaptogens and they do the same thing. Right if I can get a better sympathetic decrease by activating GABA, which is what the neurotransmitters I'd want to activate, I could do it through meditation. I could do it at uni, I could do the taurine. I would say that if somebody want to emphasize health they have to emphasize neurotransmitter production. I never I know it makes sense but I never went about it by saying like, take care of your gut and then all your other neurotransmitters will follow I usually look at and say take care of your nutrition. Yeah, and your hormones and that will make your neurotransmitters function better. Mm hmm right like the bliss Yeah, like that thing boost serotonin dopamine,

Nisha 29:35
I think I was instantly happier. You are?

Baldo 29:39
Yeah, it works. It's like magic.

Jon Mendoza 29:41
Yeah, it does work. Yeah, I love that thing. That's my quick little pick me up. So but it's a vitamin though. So what would be like a natural besides Athenian? What would be like a recommendation you would say for somebody to take an Ayurvedic medicine?

Nisha 29:55
Well, I think you mentioned it, I feel like adaptogens are vague, you know, in our VEDA The ashwagandha is just so powerful for so many people. And it's pretty potent. I like to have it as an alcohol extract and suggest it that way. And I actually recommend it. So say someone's getting their energy dip around three or four, to have it at one, or, you know, right around there a couple hours before their expected dip. And it really they don't get the dip anymore. You know, and it's just what you talked about with when you're depressed. You don't have antidepressant deficiency. There's, there's, you know, two phases of adrenal fatigue. And so in that second phase, you have, you can manifest lower. Basically, you manifest depression because you've got low cortisol levels, you're depleted. So in the first phase, you're in a hyper state and your cortisol is actually up because you're in a revved up place. So you can still feel fatigued and jittery. But but because it's just too much, but then in that second phase, the gland is more depleted. And that's when people can have a lot of depression symptoms. And if you just support their adrenals with the appropriate adaptogens or glandulars, then their mood gets better. And so they didn't need an antidepressant. They just needed their adrenals to be supportive. So I would say that's one of my favorite supplements when it comes to kind of energy and mood.

In terms of

I'm really about getting things, getting to the root of things. So nutrition, but also looking at most people are walking around with quite a lot of dysbiosis. So their microbiome is out of balance, whether it's from pollutants in the environment, you know, pesticides in their food, plastics that are coming in or Just rounds of antibiotics is probably the most common reason. Yeah. And so and then that leads to food sensitivities which then propagate the cycle. So. So working to rebalance the microbiome is probably the number one thing that affects people's mood and help them make their neurotransmitters naturally, it just makes so much sense that why would you supplement without, you know, just re vamping The, the organizational material that's meant to do the the job itself? You know,

Jon Mendoza 32:34
yeah. Because we don't think that far ahead. Right. We just look at like, what's my symptom? Mm hmm. My symptom is I'm tired all the time. So give me something for energy. So because that

Baldo 32:42
was, was that something that was taught to you during medical school? Is that something in your practice

Nisha 32:49
more in functional medicine?

Baldo 32:52
That makes sense. Yeah.

Jon Mendoza 32:53
Yeah. Because that's why functional medicine wants to find out why the symptoms are arising in the first place, right? Because There's always stress equals inflammation equals disease or disease. Right? So, wherever the disease is, inflammation has been causing this to occur for a while now, you can't really move all your stressors in life unless you go live in a forest. But if I imagine I eat something that's stressful in my body, like GMOs, it wears on my digestive tract. If I mentally have negative thoughts, you mentioned before you produce cytokines, which causes inflammation, and then physically if I work out too hard, I could cause back pain, aches and pains in my joints, and that physically causes inflammation. So it's basically how you respond to inflammation. The adrenals are a huge way to respond to inflammation and stress. Lately, Bala and I've been talking about the hypothalamus, pituitary, adrenal axis. And I kind of think now like, almost anybody, what if like, everything in our body was addressing the HPA access, and hypothalamus pituitary. tarion dreams because essentially that's, that's all your hormones responding, that your neurotransmitters responding like adrenaline, for example. It's a neurotransmitter and hormone, you know,

Nisha 34:09
what the best way to address that is with meditation? Yeah. And, you know, that kind of takes it full circle, because, you know, we talk a lot about food and what we eat and you know, is it healthy? Is it organic, and, you know, whatever the criteria are, but the food that we are putting into our body, every second is every thought that we have in every thought that we choose. And, you know, I, just from my own personal experience, like it's really easy to get in a loop and start sort of circling and thoughts being in the past, being in the future, all the things and I think, more so even than what we're eating, our focus should be on. What, what can we do to break those cycles in our mind? Because that's the food that we're giving ourselves all day. You know, and all night because it influences our subconscious and our dreams too. And I think also recognizing that it's all operating in sync with each other. So oftentimes we think that, Oh, well, I just, I'm just, this is my personality. This is the way my mind works. I'm not and there's nothing I can do about it. But then you can look at things like your food, what are you eating will actually influence what thoughts you're having. And then you know, what the what practices you do, whether you get out in nature or kind of get out of your daily routines that may be destructive, and do something different, that will also affect what food choices you make, you know, and so it all all interacts and it's just that something needs to change. If you don't like something if you don't like the way you feel, if you don't like the way you're thinking then something needs to interrupt the pattern but it doesn't take much to interrupt the pattern and then from that There, you can continue to interrupt the pattern, you know?

Baldo 36:03
Yeah. Well, I mean, it starts with awareness, right? Like just pay attention. Right? Which I think is when the Yogi's lifestyle, like, that's the biggest, that's, that's always my biggest lesson. It's like, what am I not paying close enough attention to? Because if I, if I'm always on the path of like, becoming a better version of myself, it's all of it. It's from thoughts to the way I eat, the way I exercise the way I sleep the way everything right, like, there's always room for improvement. Right? And so,

Nisha 36:37
and I think a big part of it is how we relate, you know, like, the thoughts, the food, everything, I think, is so much more influenced by how what our relationships are like and how we relate to other people, whether it's in our workplace or our personal relationships, you know, what kind of thoughts are we having about those relationships too, because that's the constant food that we're receiving. is, you know, how am I? How am I with my friends? How am I with my co workers? How am I with my, you know, romantic partner and all of that

Jon Mendoza 37:07
because food is a trigger for some people, right? Just like a stressful situation. I don't know how to handle things I overeat or I stressful eat, I comfort eat. It's just the coping mechanism was just incredible foods a crutch for some people. And I had someone earlier this week, tell me, I just realized that I overeat now, and it's a trigger from when I was a kid. It's still this mental connection that I have where I still say when I get freaked out on what to do, so I go and eat. The incredible thing is, like I said, Well, your cortisol increases, which stresses you out, which means your blood sugar spikes, then it crashes and you want more food because you think like your blood sugar is dropping, you're hangry but then the cycle continues because you don't burn off that sugar or fat, whatever you eat. It just gets stored as inflammatory stuffs a substance in your body. And when that happens over time, inflammation builds up So it's the cycle that you're basically eating and causing sickness. On Friday night, you'll go home and say I want to just binge watch Netflix and just eat a bunch of pizza and just not do anything. And that's fine. The problem is that you and I different pizza than the rest of the world. The rest the world eat, like very heavily processed cheese and gluten and all that. It's not good for you. I look through now is it's more of like, it's not a crutch. It's not it's a sustenance. That's all it is. It's just a way for me to get nutrition in my body. And honestly, I don't look at food the same way I used to, like five years ago, I would be like, Man, look at that pizza looks delicious. I start salivating. Now I'm kinda like, yeah, I mean, it's really weird. Now, I say that I had pizza A while ago. Yeah, but I don't eat pizza as much as I used to. And honestly, I could care less. You just happen to say, hey, do you want pizza? I was like, sure. We tacos like every day. So it's like let's mix it up. But I mean, I what yeah. So my son here loves technology. And I've hopefully eventually he'll, I don't know get into tech or something. I don't know. Omar can go over there. Perfect. Okay, you go do that. So, anyway, what are the neurotransmitters? Do you try to emphasize with your patients? I know you talk about serotonin, you talk about dopamine. acetylcholine? Ah, that's a good one.

Nisha 39:25
I mean, I don't I don't know if I think about it specifically, but what do you think about in relation to it to Coleen?

Baldo 39:31
In general, I found that I took this test and I found out that I'm acetylcholine dominant. And it was all about like, taking risk and liking like, sports and like, just always like being on a mission to do something like you're firing. Right? Like you're firing your neurons and like, I mean, I know that whenever we used to have Coleen as supplement at a shot, it was like the most incredible thing like people were just like, I'm focused on getting shit done. Wow. And I'm pretty much You're like that. Most of the time. It's like I'm just getting shit done. But you could be Gabba dominant you could be serotonin dominant and you can be dopamine dominant.

Nisha 40:12
So if if you had to choose like which one you'd want to be dominant in which one would you pick would be the Coleen? I like

Baldo 40:18
that one. I mean, that's it's who I am. I mean, it's, yeah, it's who I am. And I'm happy with who I am.

Nisha 40:24
Yeah. I think I would. I would like to be either dopamine or serotonin. What about you?

Jon Mendoza 40:32
I would. I love serotonin, dopamine. Gosh, it's amazing. Um, I don't want to know what it's like to be in gab all the time. Which is parasympathetic mode,

Nisha 40:42
really in Gabba? alar. Yeah, I've had my biofeedback done and they're just like, what is what how is this possible?

Jon Mendoza 40:49
Oh, then you're like him. So we went to we went to go donate blood. They wouldn't let him donate blood. his, his heart rate was like 38. And so they said go do some push ups, jumping jacks. Whatever. He came back and it was like 39. Wow. And so they're like, you can't get blood, you're not stressed enough. You need to go stress. Go, you're stressed. And you're like, yeah. And I just thought it was fascinating because for most people, they don't know what it's like to just be calm. Like, you know that feeling. You just sit down, you're like, Ah, I'm just gonna enjoy this. Usually people only do it when they're exhausted. Baldo does it? at 530 in the morning, he gets up early, just so he can be more relaxed to start off his day.

Nisha 41:27
Yeah, it's great. Well, you know, it's interesting is I've been following this yoga instructor online. You know, he's, he's considered a guru in India. And he says, the easiest way for anybody to tap into that restful state, is to actually stress the body first. So holding the breath, I mean, it's something so basic, but hold your breath for as long as you can. Yeah, and then pause and then do it again. And It's pretty amazing. I mean,

Baldo 42:02
well, the whole idea of doing yoga is to basically get all the nooks and crannies out. So you can go and sit and meditate. Right? Right. It's almost like if you're not meditating after yoga practice, you're going to say that you're doing it wrong. I'm just saying but like, you're not serving its original purpose. It was like get everything stretch so that whenever you go sit, you're not thinking about like, Oh, I'm like, tight here. Like you already got all that out. So you can just sit there. And and then and then there's, there's like sages that will meditate for hours on like, one breath.

Nisha 42:40
Yeah, yeah. I think part of it with yoga as well is that your, your, if you're thinking your breath with your practice, you're, you're meditating while you're doing yoga, too. It's not just to stretch your team and help for the seated practice, but you're kind of in meditation. I think that's why runners are people that are really working with their breath. You know, they feel like they get into meditative states because it's inhale, exhale it, you know, they just do that or swimmers, you know, any any sport that's going to require you to really sort of get in tune with your breath.

Baldo 43:16
You went to a yoga class yesterday with our friend Diana and she usually starts the class and is like, hey, any requests, like who wants to do what and someone's like, Oh, I want to do back bans or like I want to do handstands or someone's like, like, let's work on breath work. And she's like, the whole practice is breath work. The whole thing is breath work. Like you shouldn't be doing breath work the whole time.

Nisha 43:39
Maybe they meant the property,

Jon Mendoza 43:40
sir. Yeah. I asked him that to one time I said, well, let's we're gonna have this retreat. And I said, we're gonna do like, breath work in the morning and intention and all that stuff, too, is also we're gonna do yoga. I said, No, no, we'll do yoga like later. He's like that is yoga. See, I don't The first time I went to yoga class was what was that three years ago, four years ago. I mean, I never been to a yoga class before he took me so this is amazing. savasana was my favorite part, which was the very end when you're relaxed, hence again, I'm like, Oh, that's awesome. Because you you're downloading everything. You're taking it all in. Yeah, but when I was doing like power vinyasa by and in Diana's class, I was like, this is a hell of a workout. You did you're dripping sweat. Like it was really hard. I tapped out one time. And I was like, that's not like traditional yoga. That's like a workout modified yoga for today's standards. Yeah, right. Because really yoga just sitting there and trying to breathe trying to get deeper into a Zen state, which most people don't have time to do.

Baldo 44:39
Correct or they dig. They don't because they do have time to work out right?

Jon Mendoza 44:43
But they want to keep going. It's like the people that say I, I have stress relief when I work out, but yet they work out six times a week or six days a week. And I'm like, there's nothing about you that you're getting stress relief from like, if anything, you're making your body worse, like I need to like just not do anything. It freaks people out. Like, I just can't take two days off in a row, or maybe

Nisha 45:03
just do the thing that they're doing. You know, I think that's the thing is when you are doing yoga, but your mind is thinking about everything else, or you're trying to, you know, just being

Baldo 45:13
present.

Nisha 45:14
Yeah. So, so it's, I think the stress comes overall, when you're trying to do yoga, but thinking about other things, or you're doing, you know, most people aren't really even present in a conversation with someone else. They're thinking about what thought Am I gonna Express next year, you know, and so it's like, if you could be just be more present overall in your life, you would probably be able to do the yoga practice in sync with the breath and all of that just because it's training you for how to be in your day. Yeah, you know, it's like just training you to be more present with whatever you're doing.

Jon Mendoza 45:52
I like whenever I meditate. I like to hear the sounds like what am I hearing? And then what I'll do is on What am I? What am I feeling? So if I'm laying down on my back, I'm like, feel the back of your head touching the ground. Feel the back of your feet touching the ground. If I'm sitting in like pigeon. I'm like, Alright, don't look at the pain. Don't feel the pain. Like just look at the idea that you're just there right now. What are the birds doing right now? where's where's the bird located? I can hear it chirping. Where's the pigeon? Where's the pitch? I had. I had it the other day. I forgot what it was. I literally got it. I was like I'm disregarding the pain. Oh, it was at Ocean lab. So I was doing the sauna. And I was doing legs on the wall in the sauna while I was trying to breathe. And I had a lot of pain in my lower back because I was right on wooden like a bench. And I was like, Nope, it's in my head. Pain is just in my head. I'm not going to think about it. And if that's the case, how do you tune out pain? I basically just said it's not there. The pain is not there. And I kept thinking over and over again. Guess what the pain went away. But the second I realized like Wait, where's my pain that the pain started coming back? So it was really weird. I focus on the idea that I don't have pain, even though I was focusing on the pain it went away. So they kind of just led me to be like, it's whatever my mind perceives. Yeah, it's pains always going to be there, but it's whether it gets to me or not.

Baldo 47:17
Well, you're manifesting, right? This is like where your focus goes, your energy goes, right. And so

Nisha 47:21
and it's also like, the idea in NLP or Neuro Linguistic program is that programming is that you have so many more inputs coming into your body, then you're able to process. So it's a matter of what you focus on that you actually that gets into your mind. So there, there's always so many potential realities that are happening and that that you're and that's why like, sometimes you'll see a picture and most people only see kind of what is expected to be seen, but there's actually something else there. And it's because we're so programmed to focus on Okay, that's a face so that's See, but that's actually something else. And so your program for pain when you keep thinking, Oh, where's my pain? Or is my pain there right now. And so it's just a matter of shifting your focus, like you just said, and because we're we always have so many potential inputs, and it's what inputs we choose to let in, you know,

Baldo 48:20
what's so easy to, like, in the body is so easy to manifest, right? Because I always talk about how like the brain wants to be right more than it wants to be successful. And so if you're like, thinking, like, Where's my pain is like, Oh, that's easy to create. I can just create like, tightness there and you'll feel the pain. Like that's not a problem. Like you'll you'll find it right, but it's also the opposite, right? Because I, you know, it's almost like how do you let go that so that way, it's no longer there in your mind can be at ease with like, that's no longer my reality. Right? I think

Jon Mendoza 48:51
it's setting your intention and trying to manipulate your brain to override the system. There's Chris Voss again, negotiator. So we watched masterclass. We basically But a masterclass subscriptions for a year. And so lately, the guy I've been following is named Chris Voss. He's FBI negotiator. And he was talking about I'm fascinated by this because he's literally how do you talk to people? He says, it's much easier to get what you want when you ask a no question. Hmm. Because if people say no, they automatically feel safe. Like they said, notice something and they're committed. So basically, they stand their ground, say no. But if I ask the right question, I can get a bigger response. In fact, people give you more information when you when you sit when they say no. So it's really about putting that person in a position to where he's like, Alright, how do I get the most out of you, but you lay down your guard, to where I can actually get to the deepest part of you. What's the real part of you so that's what people guard Anyway, when I'm having a conversation with you. I want to know what really is going on with you. Some people are afraid of it. Because imagine you're at the checkout counter, at a store in person. So hey, sir, how's it going? Good, are you that's not That's just small talk. It's nothing really you might as well not say anything to the person, right? Because really, you almost don't really care. Even though you're asking this person, how are you doing? You really don't care. It doesn't matter. Like, just don't talk to me. I would say that's almost like not really rude. Because it's like, that's fine. No talk. No, that's fine. Let's get it done with you now with all the masks at hgb no one's talking to you at all, is like get your food and get out here. Right? So if I want to talk to someone, I want to know all about them. Right? If I'm especially if I'm in it like Nisha, how are you doing today? You're like, really want to know like, yeah, I feel like crap today. I feel horrible. And I'm okay with it. That's awesome. You owned up to it. You're present. You understand what's going on with you and you're okay with it. You understand? It's temporary. This is not who I am. It doesn't define me like soy in a story, right? I think that I think that the way you can manifest anything in life is to say, hey, if I don't even know what I need to do, I'm just gonna allow my higher power to take over and I think for the most part when it comes to health and well Sometimes you just have to let things happen. And know that everything will work out, right like your battery dying on your phone. It's not the end of the world. You can pretend see right there. There's always an answer. I love this kid. There's always an answer. So so I know what would you think of your IV?

Nisha 51:22
Well, I don't know yet. I mean, we could you fill it at all. I felt it go in kind of cool. Yeah, that's, that's all right now.

Jon Mendoza 51:30
And that was your first vitamin IV, right? And I think they're here. Okay. Well, for the listeners, it takes a lot of courage sometimes to jump into a situation that you don't know. But then to come in and get an IV kind of sprung on you. When especially you don't necessarily like needles. You know, it's, it's cool. I think it's fun. Yeah, you did. Yeah. So you got NAD in there. You got a whole podcast. You tell D and Katie that you got NAD. You got Bluetooth ion. We put some some B vitamins just to kind of calm. But for the most part, you might just be detoxing, but with the amount of stuff you take Anyway, I'm just curious to notice if you see any difference. Okay, right. That makes sense.

Nisha 52:10
So I've actually really cut down on any supplements. Oh, really? I just do some iron Vedic herbs now. And it feels so good to not take any pills. Yeah, yeah, I mean, I see the utility, I just still do magnesium at night. Cool. But kind of going from my functional medicine drawer, which is two big drawers of pill bottles to not taking anything I feel like that's what it's about is actually ultimately getting to a place where you need less, you know,

Jon Mendoza 52:39
so I'm with you. I'm not quite there yet.

Baldo 52:42
But I just added more so Yeah, I was gonna say I get it. You get to the point where you just want to, like optimize and it's a completely different game. Like whenever like,

Jon Mendoza 52:51
we'll see I have these packages. And I have an ATM and I have a pm. Oh, it's especially it's specially made for me. So it's like off my labs but then like, yeah, vitamin D, and fish. But like, here's there's like a hypothalamus pituitary mix. And it's like hypothalamus pituitary gland. Wow. So I don't know what I'm gonna discover yet but I'm like taking resveratrol down there and some brain some mood stuff that has five HTP in it like Gabba and like neurotransmitter stuff. So, all this stuff helps me function better, but I'm trying to experiment like,

Nisha 53:21
Well, I think it's neat that it's tailored to you.

Jon Mendoza 53:24
It should be right. I mean, that's what you're doing right? Let me ask you this. Have you heard of Shilla hot mushroom? trilogy? szalai she logy? Is that are you supposed to say it again?

Okay.

Nisha 53:36
Yeah.

Jon Mendoza 53:37
that's what this thing is, for the testosterone booster. Oh, isn't it? Yeah. Okay, so I don't know how much you know about it. I don't know a whole lot, but I heard good things.

Nisha 53:44
Yeah, it's a resin that kind of grows in rocks. And they harvest it and it's got like really high mineral content.

Jon Mendoza 53:52
Yeah, yeah. Yeah, that's what I heard.

Nisha 53:54
Yeah, it's it's a booster. I remember. I did some key to that. I was in a mild state of ketosis and I was running and I had the Sheila G, that I take it in the morning and I just felt like I was Superwoman. Like I could just run super fast for a really long time. So you may notice that you have a real boost, you know what else I heard going, kind of taking it back to yoga is have you guys ever seen that yoga practice where you stick your arms up in the air and then you do Breath of Fire while your arms are like this? It's from Kundalini Yoga, but that's supposed to increase your testosterone to to keep your arms raised in the morning. So kind of like a you know, a gorilla. You know, but, but things that naturally boost your testosterone is just like moving your body you know, in a faster so

Jon Mendoza 54:43
if I do this, so if I go and search for this, what am I looking for? yoga testosterone pose?

Nisha 54:49
Well, um, you would go it's called elite. It's called ego Eradicator. You go Eradicator and actually do it every morning for 10 minutes. So you do this yeah,

Jon Mendoza 54:59
for 10 minutes. Yeah, can you breathe while you're doing it right?

Nisha 55:02
Right there fire. So, you know, the belly goes in, but I do that for 10 minutes and it for In the beginning it took me a while to just to be able to hold my arms up like that. Yeah, but I'm up to it now.

Jon Mendoza 55:12
All right, I'm gonna try it. I gotta say, I totally will. I will tell you I love it. I learned something new every time passing

Baldo 55:17
boosts my testosterone by a lot. Yeah.

Jon Mendoza 55:23
Yeah, his, his testosterone is like 1000 after a six day water fast, his testosterone went to 1000 Wow. And that's good

Nisha 55:30
to have the numbers with it.

Jon Mendoza 55:31
Yeah, that sounds like I'm in I'm gonna do this fast to mine drop drop to like 100 because I think I test it too soon. But then now it's at 800 but I was doing a lot of ashwagandha and maca. So I don't know if that had something to do with it. But we'll see. We'll test them this mushroom and see if I'm so

Nisha 55:44
neat because when I was working in a functional clinic and testing hormones really frequently, the most the men coming in like age 35 and up had testosterones that were like 500 or less And no man's gonna feel that good with the testosterone that low. No, you know, and so, all these natural things to boost your testosterone, whether it's herbs supplements, water fasting, you know, like, I think it's, it's just really sad when that becomes Okay, you know,

Jon Mendoza 56:18
this that's the norm but yeah except that Yeah,

Nisha 56:22
and then people are going towards Viagra and testosterone,

Jon Mendoza 56:26
you know as a fix as a band aid. I know. But the

Nisha 56:29
thing is, is

you probably know this as well but just like the more central fat somebody has, the more estrogen they're making and that's gonna, you know, offset their testosterone. So, usually men who are suffering with low testosterone also are, you know, prematurely kind of westernized with this with with weight that they you know, it's like if a man has really tight ABS you can pretty much be sure that his testosterone is high You know, it's just like that's that's just how it works because they have so little estrogen that circulate. Yeah.

Jon Mendoza 57:05
And if that man boobs and a beer belly, they got lots of estrogen.

Nisha 57:08
Right, and they shouldn't be drinking all that beer.

Jon Mendoza 57:11
That's what it is. Right? Yeah. Yeah, I agree completely. Well, okay. Last question. And I know we got to wrap up for estrogen. If guys can take this mushroom, can women take this mushroom too? And it does a boost fertility as well.

Nisha 57:25
Well, it's not so much fertility because fertility you need more estrogen and progesterone. Yeah, but it. I mean, overall, most people are working, walking around with mineral depletion. And so it does help with that. So it's gonna help the whole all their detox pathways, but then it also boosts energy, so they're more likely to feel like having intercourse energies, and that way it boosts fertility. Yeah. And

Jon Mendoza 57:51
if you take your bliss and your thenI, you got your neurotransmitters ready for you as well. So that's cool. It's holistic approach. So what All right, so how do how do people find you? How would they go about wanting to sign up for your your service? I know you have some videos you just came out with as well.

Nisha 58:08
Yeah. So I have a website. It's just my name, Nisha Khanna, MD calm. And then on there, I have three healing courses that I've created. Once a gut reset, so it's a month long gut cleanse guide with supplements and a specific diet that people follow. It's really easy to do. Most people actually love the food that they eat on it, I created all the recipes and a meal plan and, and it's plant based paleo and, and then the second one is kind of getting more into our VEDA, learning about our VEDA, how to incorporate it into your life, and then there's a cleanse, a seasonal cleanse that you can do with that. And then the third one is more of a self care course and it's practical demonstrations of how to create a daily routine and incorporate those practices and make sure you're doing everything right, so that's all available through my website under healing courses. And then I also, I'm on Instagram a lot, I post a lot of kind of medical sort of health wellness information. So that's just at Nisha Khanna.

Jon Mendoza 59:14
Yeah, follow followers great information. I love your videos. So, so thank you for coming in. It's been a while since we've seen you. So hopefully we'll we'll catch up again soon. Yeah, part two.

Baldo 59:24
Okay. Thanks again. Thank you so much. Thank you guys. This is the "How Do You Health?" podcast.

"Most people are walking around with quite a lot of dysbiosis. So their microbiome is out of balance, whether it's from pollutants in the environment, you know, pesticides in their food, plastics that are coming in, or just rounds of antibiotics - probably the most common reason. And then that leads to food sensitivities which then propagate the cycle."


"Things like food, what you're eating, will actually influence the thoughts you're having."

You can find the How do you Health? Podcast on Twitter @HDYHPodcast, and use #HDYHPod to submit speaker ideas, health questions, or topics you want discussed!

You can follow Shanti on Instagram @shantiyogapractice or visit her website: www.shantiyogapractice.com

SPONSORS:
MSW Lounge
Slenderella® Gut
Flabs to Fitness, Inc.

CREDITS:
Hosts - Jonathan Mendoza, MSW Lounge; Allison Wojtowecz, Flabs to Fitness, Inc
Guest - Dr. Nisha Khanna
Podcast production - Allison Wojtowecz (Flabs to Fitness, Inc. - www.flabstofitness.com), Andy Havranek
Guest coordinator - Baldo Garza
Intro song - Benjamin Banger