Get your health back on track! Book a consult with Maddie.


GIRL TALK: Our Favorite Foods & Recipes To Eat During Each Phase Of Our Cycle



[00:01]  Intro

[01:12] Introducing Dr. Erin Biller

[02:26] Question for Dr. Biller: What phase are you in right now?

[03:14] Maddie's current phase 

[04:13] Question for Dr. Biller: Have you ever been on birth control?

[05:26] Why this episode is all about soy and plant-based myths

[06:46] Breaking down the topic of Soy

[09:51/10:23] Does our body have the capability of creating that complete protein?

[10:02] Mid roll

[11:01] What other plant proteins give us those nine essential amino acids?

[12:52] Genetically modified soy products

[14:52] How soy is beneficial for female hormones especially if she is estrogen dominant

[19:11] Soy-based foods and cycle syncing 

[23:58] Soy-based myth #1: "Eating soy increases the risk of cancer"

[25:53] How we can adapt to not have a repetition of cancer?

[26:40] Myth #2: "All soy products made from GMOs"

[28:16] Myth #3: "Soy will give you hypothyroid" 

[30:32] How does Soy replace hormones for thyroid health?

[31:10] Plant-Based Myths

[33:33] Companies selling products that are claimed to be complete protein products but they consist of added ingredients 

[35:42] Myth: "You should be getting a large amount of protein on a daily basis"

[44:16] Myth: "Everyone has healthy levels of Omega-3"

[46:24] Do you supplement with Algae oil?

[48:01] How long Dr. Erin Biller has been plant-based?

[58:13] Outro



Have you wondered about the stuff people say about food? Food from animals is better than plant-based foods and soy!!!!! Are they myths or the plain truth? 

Well, today we will be diving deep into that story separating the myths from the truth and how to thrive off a plant-based diet with a naturopath Dr. Erin Biller. 


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Maddie Miles  0:45  
Hello and welcome to another episode of The Maddie Miles Podcast I am your host Maddie Miles, integrative health practitioner and female hormone expert. This podcast was made for both females and males who are looking to optimize their health through an integrative approach to overall wellness. Today I am busting some soy and plant based myths and explaining how someone can thrive off a plant based diet with naturopath Dr. Aaron biller. Now let's get to it. Hi, everyone. Happy Tuesday. I am joined by my sweet friend Dr. Erin Biller who is a licensed naturopathic doctor and women's health expert. I'm super excited to have her on because it is hard as heck to find a medical professional or anyone it seems like nowadays, who's properly educated on and supportive of the plant based diet. Oh, she's also a female hormone effizient enthusiast so double win. Hey Aaron, want to introduce yourself to my amazing listeners? Yeah, thanks for that introduction. Maddie. We are better and we're able to support each other. I am a licensed nature Pathak doctor medical, natural medical expert and educator and consultant. I graduated from Bastia University, one of the leading nature Pathak medical schools, and have since been in private practice as well as consulting for natural product companies. And I'm now the chief medical officer at feminin, where we met talking about women's health hormones through Dr. Urine testing. I always recommend lifestyle behavior modifications before supplements and medications. It's really important for me to empower patients to reclaim their health through the choices they make every single day.

Dr. Biller  2:23  
I love that it's beautiful. So um, what phase Are you in right now? I must ask. I asked all my girls when we start our podcast episodes. Yeah, I love that you asked that because it's really important that women know where they are in their cycles, and that men's traitors know where they are in their cycle. So I am in my luteal phase right now. So I am that second part of seed cycling, I have also added some evening primrose oil for my skin, as well as some different omegas into my profile. That's right, that's where I'm at right now can't wait to get into the omegas as well. I've been doing some extra research on just like the quality of the omega three supplements that are on the market right now and beacon forms and sources of algae. So I can't wait to get into that too. That's one of my questions for you later on. But before we get into that, I am entering into my ambulatory phase and I have so much energy, but I'm still not doing high intensity workouts. I honestly don't feel the best when I do high intensity workouts as of lately. I think it's because I've spent my entire life just crushing myself through sports and you know, running 30 to 40 miles a week. And so it's really nice to just do yoga and do more mat work this morning night, did a beautiful, like early morning flow at a local studio here. And I feel great. And I definitely have a lot of energy and I'm not expending all of that energy on working out. So I have it all for this podcast now. Yeah, I love that. And when you're ovulating it's really great to to socialize and to connect with people and to you know, to execute your goals and do things like that. And I love that you're honoring your body by paying attention to what you need in your own exercise and flow. Thanks system I am

Maddie Miles  4:09  
I'm Erin, were you ever on hormonal birth control?

Dr. Biller  4:12  
I have never been on hormonal birth control. I grew up in a very, with a very, very wise mother is what I will say on that one who knew about the side effects of birth control from really early on. And more so from her understanding that yes, birth control has risk. They know their cardiovascular risk. We know that there are stroke risk, we know that it can make conception difficult a little bit later on when you've been using exogenous hormones for such a long time. And my mom also knew that I went in and I had severe menstrual cramps when I was younger, and our allopathic doctor wanted to put me on birth control and my mom said, hey, that's not a great idea. Let's take you to a naturopathic doctor instead and find some other remedies because just using birth control is not it's not a one size fits all and it's not for everything, every diagnosis under the sun. In that way, I have taken Plan B once in my life and wish I was even more informed about Plan B and all of the side effects that can happen with the mental emotional aspects. And the cycle changes that can happen after taking something like Plan B.

Maddie Miles  5:16  
Well, that I'm going to write that down for another podcast episode topic, because that, yeah, you can definitely dive into on a later episode. But today, I really wanted to break down some soy and plant based myths. As you know, I am plant based and I therefore it I love connecting with you when we did just because up until meeting you, every other medical professional and practitioner that I've talked to, has not been 100% plant based. Most of them at least supplement with like a couple times a month with high quality, you know, wild caught fish or means. And it's been super hard to connect with someone who is properly educated on how to nourish one's body. Now again, I'm always for bio individuality, which I know you are as well, some people may need that. Not everyone can thrive by 100% strict vegan diet. But I think it's also it's unfair to say that one can't be healthy on a vegan diet. So that's why I wanted to bring you on because you have done an immense amount of research in this realm. And I have so many soybean plant based myths that my Instagram followers asked me when I threw up a story saying like, Hey, I'm going on a podcast episode with Erin, what questions do you have for her? And we have a ton I know you have your our shared drive document up right now. And there are so many I want to get into all of them. So let's start off with topic number one, which is soy. Can you just break down? So I mean, there's so there's so much going around in the world that's like soy so bad for you. And actually, just so everyone knows, this is our second time recording this podcast episode. So we did record this the first time. And we already had this amazing conversation. So it's kind of repeating ourselves, but we this is essential information. We want to get it out there to the people. I've had so many people reach out to me and be like, Where is that soy episode? I need to hear about this. So like don't hold your horses.

Baldo  7:18  
It's coming. What's good for us? Because we get to listen to it again. Yeah, and repetition is a good thing. Right? So you should listen to this episode. Three times,

Dr. Biller  7:26  
yes. Yeah, create, you'll create a different memory, it's the more you do something, the more it will actually stick is what I would say on that one. So absolutely. So this is also me working through my own relationship with soy and with my patients. So I really struggle often times, and I think I definitely have made mentioned this to you before Maddie, I have a lot of patients that won't consume soy, but are eating grass fed. And then grain, usually soy finished animal products, so they won't consume soy themselves. And they don't know about the benefits of soy, but they're getting the negative effects of genetically modified soy, in their animal products that they're consuming. So it's just really interesting to me that my patients are like, Oh, I won't do soy. And then they're actually doing soy in a different way. They're not doing the healthy kinds of soy, they're doing the overly processed types of soy and the genetically modified types of soy. So I like to just break it down for for people. So soy has been you know, it's a native legume to a job. It has been the main staple. And one of the main protein sources in a lot of Asian cultures for a long period of time. You know, 1000s upon 1000s of years is what we're gonna say in that capacity. It's rich in the vitamins, it has fiber, it has potassium, it has magnesium, and it's a really high quality and dense protein. It's also a complete protein. So it has all nine essential amino acids the body cannot make and must actually obtain it from from the diet. So a lot of times people always ask individuals, when they're on a plant based diet, there was asked, you know, where do you get your protein from. And so you can get your protein from food sources that are complete proteins that have those nine essential amino acids in them, because your body will naturally synthesize the rest of those is what I will say on on that one. And there have been large No, we can we could look about this as probably a separate podcast. But there is a lot of influence. And there's a lot of hard money dollars that come from legislation and come from lobbying that have created our understanding around products like soy products like corn and products like dairy. So I'll just kind of you know, leave that as a tantalizing fact and information because that's a whole nother long conversation that we need to get economists and various other people involved in as well. I do want to bounce it before you continue. So because I have also seen conflicting information concerning this so you're saying that our body is capable of creating that complete protein.

Baldo  9:59  
Maybe up the difference.

Dr. Biller  10:03  
This podcast is sponsored by MSW nutrition, one of my favorite supplement brands, all of their supplements come from FDA approved labs and our third party tested for purity. My favorite supplements are their liver love and their chill, you can use my code Mmm, one five to save 15% on your order. Our body is it needs those nine amino acids that are essential that our body cannot make on on its own is what I will say in that particular capacity. The other the other non essential amino acids, our body is able to kind of synthesize ourselves. And I have I've gotten involved in a lot of debates about people saying, you know, well, if you don't get this one amino acid, you know, your body will cut will make it and for me, I would need to spend a lot more time with the research because my real understanding of biochemistry is that we need those nine essential amino acids because our body can't make them ourselves, we have to get them from from our diet. Gotcha. And what other plant proteins I'm sure we're going to get into this later with the plant based myths, but what other plant proteins do give us those nine essential amino acids? So I think that's a that's a great that's a great question. lentils as far as I understand also do that um, qinhuai is another one that's a complete protein. It said that spirulina I have yet to really look at that full research is also a complete protein. And then there are there are some micro proteins so from from from mushroom and mycelium proteins that that are complete as what I will make mention of in that capacity. Tofu intent, they are usually my are usually my favorite ones.

Baldo  11:45  

Dr. Biller  11:47  
Yeah, tofu Tambay and Qingyuan kind of mixed together. That's like a super powerhouse for complete protein. I love it. If you like at the moment. I love at Emami, I have to sometimes cool it on the amount of salt I put on top

Baldo  12:00  
of it. I

Dr. Biller  12:01  
love. I love I want a mommy with a little Maldon salt, or at a mommy with some toasted sesame oil and sesame. I know. For me, it's my only allergy. But yeah, I need to cool it with like the hot sauce that I always make some like type of spicy sauce to put on a on edamame and I bought a body type doesn't always like all the heat that I add to it. Yeah, and so it would need warming it maybe doesn't need heat is what I would say. Yeah. And that way, you know, coffee would be better with the like adding in a little bit more of the heat because they're more cold in that way.

Baldo  12:49  
So I didn't want to you mentioned every culture in that or like at least grass fed stuff. And I remember one of the questions I asked you last time was the idea that there's research or, you know, people will quote, at least in our office or in our clinic, about how soy, the majority, like 80% of it is genetically modified. But that's really because of an agriculture thing. Right? That's not necessarily because of what you go to buy at the store.

Dr. Biller  13:18  
Yeah, absolutely. And it's also you know, a lot of it is controlled by forces outside of the family home and why I'm so passionate about genetically modified organisms is the movement to end genetically modified organisms and to bring awareness around it really was a bunch of angry pissed off moms that were like, Hey, we don't want our kids consuming this, we have a right to know what it means for you to modify this and you know, now we use words like bio engineering or we use you know, you know, the things that are, you know, we've we've created other understandings, you know, beneficially, can be things like biodynamic, organic or grown without herbicides, and pesticides and things like that, or like dude does not use GMO Roundup Ready, or Bayer and things like that. But the other piece of that really is, is just kind of like understanding all of those different on all of those different pieces. Because to get organic certified is a very expensive process and your local farmer where I would prefer you always eating. Can't do that. Because when you eat from your local farmer, you decrease water waste, you decrease pollutants, you decrease transport time, and you just get something that's fresher. And it's more likely that it will have you know, a higher amount of nutrients in it when you're getting something that's you know, fresh from the farm.

Baldo  14:37  
But they definitely cannot afford the certification.

Maddie Miles  14:39  
Oh, yeah,

Unknown Speaker  14:41  
they definitely cannot afford those certifications just go to farmers

Baldo  14:45  

Dr. Biller  14:46  
that reminded me Actually I need to go to my farmers market this weekend. Um, so I want to talk about how soy can actually be beneficial for females hormones in particular, even if she's estrogen dominant because it's So many males and females have the big thing you know around soy is like the guys who like I don't want to go man boobs and females are like, Well, are you having an excess of estrogen? I can't eat soy. So I already know the answer to this. And I remember when you You taught me this era, and then I lit up like a Christmas tree because I was like, that is the coolest information ever. So want to get into that? Yeah, so remember that soy is a Phyto. estrogen. There are other Phyto estrogens. So yam is a federal estrogen. flax is a federal estrogen. So again, go breaking that down. You know, we hate on soy, and we talk about the amazing benefits of flax all the time for constipation, for fiber for regularity for individuals who need to get you know, proper omega status. I mean, you know, yeah, exactly, exactly. So that's kind of, you know, one of those things, again, I want to kind of break down that myth in that way. So soy is a Phyto estrogen and what Phyto estrogens can help in particular is, it can be it can definitely be something that helps us modulate when estrogen is not our friend. And estrogen is our foe is what I would say in that way. And so what Phyto estrogens do is they're kind of like a selective estrogen receptor modulator. And by that, I mean that when you need it to block it's going to bind to the receptor site is basically what it does. And it forms this weak bond. And when it forms that weak bond, it means those other more kind of bad carcinogenic estrogens that come can actually attach to that receptor is what happens in that way. And so that's why it's helping our bodies to kind of create this ideal situation is what I would say in that capacity is because it's it's removing the bad estrogens that were exposed to all of the time, and things like plastics, and then through genetically modified organisms and through animals that are given a lot of growth hormone, and through other ways that we're getting, you know, estrogen mimickers, like our deodorants and our fragrances and our household cleaning products, and, you know, all of those things is what that's doing kind of in that way. So it's actually you know, scientifically, it's not this selective estrogen receptor modulators. I'm saying that, like, if you could see me, I would be using air quotes right now. But it's basically allowing the body to have anti estrogenic effects when it needs it and pro estrogenic effects in in tissues that need it as well.

Baldo  17:23  
So it's like an adaptogen annoying.

Dr. Biller  17:26  
I mean, I use the word adapt a lot. In that capacity, I do think, you know, we've really just used adaptogens for adrenal health. But really, I think that we could make a more broad class of it in the sense that it is it's definitely an adoption. In remember estrogen has really positive effects vary some tissues and really negative effects in other tissues. And men need estrogen, not the same level, but men need estrogen in their bodies as well. Right? You know, women need estrogen for secondary sex characteristics breast, wider hips, bone health, and heart health. Men is the same thing. Men need estrogen also for their cardiovascular health, they need it for sperm health, they need it to combat osteoporosis, they need it for their metabolism for their heart health. You know, estrogen is beneficial to both men and to women. And again, this is soy in moderation. This isn't what I see people doing when they adapt to a plant based diet which is they eat soy, you know, they soy cheese, they eat soy nuggets, they drink soy milk for four times a day, they feel like ice cream like that's what I'm talking about. I'm talking about again those whole food soy products that I've heard mentioning to you in in in that way

Baldo  18:36  
and so many source houses because I know that's a big one have so many more things than just the soy.

Dr. Biller  18:41  
Yeah, and it's my you know, it's my understanding from my travels. In Asia what I was really told is that you know that soy sauce is processed today. It's because they like it to be that thicker consistency so it's soy and also gluten but true soy sauce what I was told is more of like a tomari it's more of that fermented just pure soy. So and that should literally be they mean there should be basically one ingredient and that's just beat soy. Right? Yeah, I love the way Yeah, I I've gone You know, back and forth a bunch just throughout like my, you know, eight, eight or so years being plant based like soy I'm scared of soy and I've cut the way out and then I'm like well I actually did really great on soy because I mean I do eat the whole I eat organic and a whole soy. I never was a big fan of like the tofu nuggets or anything like that. You know definitely wasn't a part of my my daily eating regimen I wouldn't say but tofu tempeh a at a Mama, I love edamame. And I know that there are certain times of the cycle too, that a female should be consuming those. So let's break down that as well. Just because my followers and listeners know I'm a huge fan of cycles thinking your foods and your exercises and seeds. And there are I mean, of course everyone's different. So Like when you saw me, my estrogen was on the lower side. So it was actually okay for me to eat soy throughout the entire month. Whereas with for other females, um, you know, there are certain phases where it's like, this is a good time to, you know, really get in that whole organic soy. Yeah. And I would say in general, that's just going to be really in that follicular part of your cycle because we know we want that estrogen to spike mid cycle for ovulation to happen as where you are today, right now, Maddie. Oh, yeah. She's like, Alright, we can play as a cool business. Like, yeah, every other time of the month. I'm like, Wait till the follicular

Baldo  20:39  
Yeah. Working on the ones that we plant.

Dr. Biller  20:42  
Yeah. Yeah. But that's also there's such awareness. And I've definitely worked with couples and with families of understanding the cycle and sinking activities, behaviors and travel around, you know, what's really optimal for the men's trainers that are in the family? And it can be, yeah, it can be very helpful. No, we're talking to someone last week who her and her husband were planning a trip around her menstrual cycle. And and I mean, yeah, like we were doing business together, we all the time plan stuff around like my cycle too.

Maddie Miles  21:16  
But because I know much

Baldo  21:18  
easier from a guy here in this, just just do it, because like it's makes your life a million times.

Dr. Biller  21:25  
even further than that, like anyone really listened to that. And that's also why I use the word men straighter is because there are individuals who are menstruating, who don't really identify as women. So that's kind of why it's really, it's really important for everyone, you know, in a family unit or even in business, you know, I've really started to realize that I am not great taking new patients on day one and day two of my cycle, I am just in the follicular phase No, I am, I am not able I need to focus on nurturing myself rather than taking care of nurturing other people around me. And you know, there's a there's a mess up every once in a while, but I just I choose to not have you know, like a nine day new patient in the clinic, because it's just it's too much is what I would say and that way. Yeah, so and remember. And I just also want to say and just so again, so during that follicular phase, if you're experimenting with soy, because there is we have to break down a lot of the stigma that happens around around soy, you know, you can start with soy beans, you can start with tofu, you can start with 10 Fe, you could start with even just you know, whole unprocessed soy milk. And if you're not comfortable doing that, again, the other things we talked about flax seeds, sesame seeds, berries, oats, you know, lentils, rice, mung beans, carrots, those are other things you could use in order to I'm trying to remember all the other phytoestrogen foods, you can use those in order to support that follicular part of your of your cycle. And that's what I do with individuals who are some people love seed cycling and other people like it's just too much for them. So I was like, okay, during this part of your cycle, each one of these foods at least every single day, yes, I love that 8020 rule. Yeah, the 20 rule. That's what I preach as well. And with the seeds, too, there are so many tips and tricks to I definitely when I think about like going to the grocery store and buying the whole season, like grinding out myself, that seems like a total headache. So I just buy they're great companies. There's a local one here in Austin, Texas that does small batch of ground seeds for you. And you have to like you know, buy them every month because they spoil and go bad but thanks for mentioning that and bringing that up so so during the Fiddler killer is the best not to say that you can't eat soy throughout other times of the month. We're just saying that it'll really benefit you during the fourth quarter. I like it. Okay, let's put some other soy mess before we get into the plant based myths. So and we can do this in any type of fashion you want if you just want to know or if you want to get into it. We can

Maddie Miles  23:55  

Dr. Biller  23:57  
Lego eating soy increases increases the risk of cancer. Yeah, so that's definitely going to be a negative that's going to be an issue for me on now. I wish we had a Yeah, I wish I wish we had I wish we had a buzzer and you know we definitely need a lot of you need way more research on this but when we know that eating whole non processed soy products, it might it is likely more anti carcinogenic than it is carcinogenic. Again, we're going to look at all the research we look at the Blue Zones we look at the Okinawans we look at the Asian cultures that have very low occurrences of breast cancer prostate cancer, when they're eating these diets, I you know, excluding the factors that other influences have had on them, you know, alcohol and cigarettes have caused all sorts of types of cancer on that one. So people eating people living from the land not consuming you know, not smoking, not drinking alcohol consuming soy have better chances of not developing cancer as well, we would say on that one. And there has been some benefits That was soy consumption. That there that it actually can help decrease reoccurrence of cancer for sure. And there's also been, you know, soy consumption and breast cancer, there's been really no association that's been able to formally been made. I was reading a Harvard article about that and that way, and then the thing that we have to exercise caution with is no two supplements because people are taking soy supplements. They're taking soy, soy and soy is a complete protein. People are taking, you know, soy isolate soy protein powders, so I supplements kind of all through the day for gains and for for their protein shake and things like that. We don't we don't know about that is what I would say. So no, definitely to to supplement to supplementing with soy in that particular way.

Baldo  25:52  
Going back to how we talked about how we can adapt, that's probably why you're in so many cases that can help not have a repetition of cancer, right?

Dr. Biller  26:02  
Yeah, exactly. Because it's going to bind to that receptor site, it's going to form that weak bond to that receptor site. So that quote, unquote, bad estrogen is not able to bind to that receptor site is what we're gonna say on that one. Yeah.

Baldo  26:15  
Cool. We just made a tie in. That's awesome.

Dr. Biller  26:18  
I love it. And I'm also going back to I'm just thinking about lentil and spirulina, how they're not complete proteins, and I need to study up a little bit more on that. I think they're very close. I think they have like 910 now I think they have like eight of the nine or something like that is what I would say on that one. Well, there's like our fact checker is going to switch it up for us right now we can tell Um, well, we already answered this one earlier. But you know, another myth I

Maddie Miles  26:42  

Dr. Biller  26:44  
was that also products are made from GMOs, we know that that is not true. And that's actually what we're promoting and talking about right now is eating that whole organic soy. Yeah, and it's just also it's so interesting. I think soy like tofu isn't is a naughty word. I think most people think of tofu just like a block of you know, bone colored you know, either firm or squishy or like virtually mushy this like block of soy. And I think when you talk to people in the plant based world you know, it's everything you know, I make quiche with tofu you know, I like soy curls with tofu. I make smoothies with tofu I make with tofu Yeah, totally desert I make it was like you know, I need so many different things with tofu that it's not usually ever that like square block you know, don't get me wrong. I love me a teriyaki you know, gluten free teriyaki tofu every once in a while, usually like right before the start of my of my moon cycle with some brown rice but in some kimchi, but that's not usually how I'm consuming it is what I would say on that one. Yes. And why aren't you consuming it normally that way? Are you just trying to show like how many other ways you can use tofu? Yeah, I just for me, you know, I don't really have that whole, like reductionist mentality of trying to just make it into meat isn't really something that I enjoy. Yes. Okay, I have more fun making like using things like recently, I've gone into using banana peels, and I love to use jackfruit. And I like to use other other things. Were kind of those meat substitutes is what I would say. Okay, I like that. I appreciate that. So when it comes to thyroid health in soy, um, there are just some people think that soy will give you hypothyroid and this is another reason why people demonize tofu and soy. So yeah, this was a this was a question that came from a patient of mine who recently had to have their thyroid removed due to thyroid cancer and they think a mainly plant based diet. And so they were really very concerned that that maybe something had happened because of all the swear that they consumed and then they were really concerned about taking their medication and, and soy. So you know, another one of those that soy consuming soy will not give you hypothyroid is what that is only very high doses when it was looked at with research of soy Phyto. Estrogen supplementation could induce clinical hypothyroidism and so this is not what you're going to be able to eat and a daily diet of consuming soy even if you're consuming soy three times a day. I would prefer you're consuming soy one time a day is what I would say on that one. And again, what this was saying is that we should be cautious of giving soy or or just haphazardly taking soy as a supplement which is why me as a licensed nature Pathak doctor, I always want patients to be really transparent about what supplements they're taking and to not over supplement themselves and to be very open with what supplements they're taking with whatever whomever their primary care provider is, or their allied healthcare professional is in that particular way. So whatsoever It definitely will do its it will decrease the absorption of thyroid replacement hormone. And so how you negate that is how I tell every patient to take their thyroid hormone, which is take it one to two hours away from food and minerals, and then take it a little further back if you're going to consume soy and iron supplements as well. So up to four hours in between consumption of taking one thyroid replacement medication and taking

and consuming soy.

That's so interesting. Why does the way do that. So soy has different particular capacities to it. Soy has goitrogens in it. And so there is a link between goitrogens and thyroid health is what that is basically in that particular capacity. And there are a lot of foods that actually in a lot of minerals that actually do decrease the absorption of replacement. tyroid hormone is what we would say, gotcha, so interesting. That's right. Yeah, yeah. So that's why it's really important to take like a thyroid medication on an empty stomach away from food, minerals, and iron. So what I would say, Okay, interesting side, no, I could talk about soy forever.

I love it.

I could talk about it forever. I do want to talk about though these plant based myths as well, because it's always just like a small part of being plant based. Then there are all the myths and stereotypes that come with, you know, the plant based diet. So I think we should get in to those a little bit. I mean, there's so many, I don't even know where to start. Like, I mean, everyone, you've already brought this up before, but it's like, Where do you get your protein from? If you're plant based? And you're like, oh, but I'm getting my protein from the same place that the animals that you eat, get their protein from? That's my new answer. I'd like yeah, I stopped being like, I've stopped beating around the bush on on that one, you know, show me some doctor was like, Can you show me your B 12. I was like, yeah, if you show me your cholesterol levels, I'll show you my 12 levels, like, you know, hip hop, HIPAA, like, I'm not showing you my you know, he told us something that's so easy. Like, you don't need to take it every single day. You know, I'm getting a lot more nutrients in my diet I'm aware of, yes, when you're on a plant based diet, zinc is oftentimes a lot easier to get in, in eating animal products. And B 12 is a lot easier to get when you're eating animal products. I'm just really stringent and very diligent in being aware of what foods I eat and what nutrients are in those foods. So every day I make sure that I get foods that contain zinc in them. Biggest thing that I think I do is I just I love adding nuts and seeds. So I really do I have pumpkin seeds in the morning. I usually have them in my salad at lunch, I sprinkle them on top of my soup for dinner. You know, I'm really very conscientious of where I get my my zichen and b 12. Yes, I've tried forever, maybe it's available in spirulina, I've read some papers that say that it's in spirulina, I've read others, you know, this particular type of, of algae that grows in Hawaii, they say that they have it in in their, you know, one time you check it, it says yes, the other time you check it, it says no, but otherwise, you know, for me, I just take some sublingual b 12, every once in a while and I'm fine. I'm getting all of my nutrients. I'm getting all my nutrients in. And myself my own health story is, you know, I've improved things that people said that I wouldn't be able to improve in my health by going on a plant based diet. What were you saying balled up

Baldo  33:33  
on the spirulina question. I mean, there's so many places that do say that it's complete protein, when combined with something and a lot of a lot of these are companies that are promoting spirulina, and then the promoters are complete protein, but they are adding whatever it is. For the most part, the University of Rochester says that it doesn't have to be 12 when it comes from Hawaii. And then the other thing is that depending where it comes from, it could be it could be missing lysine muthiah name and or history. Yeah, it's always been missing like one of them almost.

Dr. Biller  34:06  
Yeah. So that's where when you do the food combining then I think you were also talking about Maddie, you're going to be able to get them from different sources and that way, which is the more conscientious you are and the more you're eating a Whole Foods plant based diet, just the easier that's going to be you know, I see it all the time with patients who don't get any fiber in their diets when they're eating a typical like a more carnivore diet or a more keto diet, they're not getting enough fiber in and then all of a sudden they move to like a more like a modified keto plant based diet and they start tracking how much fiber they're getting. And they just you know, their minds are blown with how much fiber they can get into their diets by mixing in fruits, vegetables, nuts, seeds, lagoons, you know, that's, that's where it can be, and you don't need to you don't need to incorporate grains in just to get fiber. I'm pro grains though I'm not I'm not anti grains I used to be in that was Just all anecdotal information.

Maddie Miles  35:03  
I mean, yeah, I would love to get into that.

Baldo  35:06  
But as consumers, we also always try to have like, what's the one thing? That's the answer? That's not always the case? Yeah, never the case.

Dr. Biller  35:13  
Totally. And for me, I like I spent a lot of time looking at the research. And what's crazy is that like, I can get research that affirms what my what what I'm looking for. And then I can also get research that says, No, that's not necessarily what's what's right. So for me, like, really looking at the bulk analysis of what, what's really going on is what I could say, like running my own kind of mini meta analyses on on these things. I yeah, I like that, you say that, because I actually just got into a little debacle with him the other day, just about like protein intake, and how much you know, we should be consuming daily, when it comes to protein. And most people are just getting way too much protein, like we really don't need as much protein as we are consuming. Now. Again, there are studies to go and support, like you should be getting this crazy amount of protein. And then there are other ones that are like you really don't need a lot. And actually, every integrative professional medical professional that I've ever worked with, has told me you don't need as much protein as you are no. Well seen on Instagram, you know, like, you really don't. And so, um, you know, I was talking to someone the other day, and I was like, Yeah, I aim for about 40 to 45 grams of protein given my, you know, very unique body. And the person who I was talking to same, you know, body shape as me. Same age 140 grams of protein, so wildly different again, it was like, Well, I have studies to back me up. I was like, why I studies too. Yeah, I should. Yeah, I'm shaking my head on that one. I'm calling Bologna. I'm calling I'm planning. What's the plan based version of Bologna? My partner has a great analogy. Yeah, no, that's, that's, that's process on that one. on that one. Let's say mushroom jerky is what I'm going to say for that. Mushroom. Mushrooms are going to save us and heal us in so many ways. We just we're at the tip of the iceberg when it comes to mushrooms. But yeah, no, um, no, that's, that's total garbage I just so the more protein you put in your body, when you're younger, your kidneys are able to clear that your body is able to use it when you get older, none of them know it's not gonna work in that way. And yeah, maybe you can do that for a short period of time, when you want to experience those gains when you want to really convert region totally fine. But when it really comes down to it, the daily intake is your weight and pounds, multiplied by point three, six. And so every single time I need a patient, I always I always calculate how much water they need to be drinking, and what their weight in pounds is, per times point three, six, to give them what their daily protein intake is going to be. And people don't like it, you know, and commercials don't like that. And, and you know, the restaurants don't like that. But you're going to experience really good health benefits when your body is able to clear protein and your kidneys are able to function later on in life is what I would say, Oh, I love that. I'm beaming over here. I wish I wish you would have been there during that conversation. And it's like, that's also pretty sure that's like what the American Kidney Foundation says. Last time I checked. So, I mean, we sort of got into this one already, but and other methods, you have to use specific combinations of plant based foods to get a complete protein. Yeah. So there are some that are complete is what I think our final conclusion is on this. And I probably would have been better to answer that question. I'm still my body is still in antigo right now. But my brain and my brain is still in antigas. What I say but my body's here is that naturally, when you're eating a plant based diet, you and you're conscious, you can get a balance between protein fat carbohydrates, micronutrients, macronutrients and complete amino acids by doing food combining in a way where you get certain amino acids from certain foods and certain amino acids from other foods. And that goes back to what I was saying earlier, which is, you know, most animals that we're consuming in America, you know, most of the animals that we're consuming, you know, chicken, fish,

cows, lamb, most of those meats that we're consuming, most of them are getting their nutrients from other plant based sources. You know, smaller, small fish are getting a lot of their nutrients from, you know, phytoplankton and algae is and kelps and things like that. So cows are getting it from grass, chickens get it from, you know, eating all sorts of things. Yes, they eat bugs and various other things like that. But not when they're factory farmed. You know, they're not getting bugs in their factory friends. They're getting plants. And in their diets in that way. So it's kind of just like raising awareness that most animals are getting their nutrients from plants. And something like you know, I love the movie The Game Changers because it has, you know, people at the top of their top of their, of their sport really talking about how they are using a plant base and eating a plant based diet. And they're still fit and they're able to be really strong. And my last point on that is remember that you know, those really cute pandas, all they eat every day is plant matter.

Baldo  40:35  
Right, and they're freakin powerful beings

Dr. Biller  40:38  
totally. And also, I mean, just to like transition into more like factory farming and milk specifically, because another plant based myth is like, well, you need milk, especially, I talked to so many moms who are like, I need to, you know, give my kids milk in order to grow strong bones and for the calcium. And I mean, the truth is that so many antibiotics are fed to the cows in the US. And they're given the 85 different drugs that we know of. And that honestly, that number may even be higher, and we are consuming whatever the cow consumes, we're also consuming the couch stress. And so I mean, the milk that we're consuming, it's really not great. And also almond milk has 50% more calcium than cow's milk. So that will argument because I have a friend here who is very like strict vegan, they own a an awesome vegan like cashew case, oh brand here. And she has two very healthy kids. And she loves getting into this because she's like, she hears these all the time. And she's called, like a bad mom, because she is beats her children 100% I know you're shaking your head right now. Because she feeds her kids 100% plant based. Yeah, and then oftentimes happens in, in, in medicine, when a doctor like really uses their authority, their ego and their power, and they don't have enough knowledge. And they give you a lot of anecdotal information. So your friend being told that it's very anecdotal. And for me, the point is that those same antibiotics oftentimes come from the same company that is manufacturing the GMO crop, the GMO product that's sprayed onto the crop. And so for me, it's always like, follow the money, really follow the money. And remember how, you know, we used to how we used to eat, yes, the Blue Zones, they eat meat, yes, even I think pandas eat like a rodent every once in a while, but their primary diet is plant based, their primary diet of the Blue Zones is plant based, they eat meat in celebration, we used to only eat meat, when we were able to go out, track it and find it. Otherwise, we were gathering things that we were able to have access to in nature. And the effort that we put into that was you know, quite high, we're not putting in that same effort. When we just go to the we go to the store, we buy a packaged product, we grind, you know, meat in styrofoam in plastic, you know, that's been fed antibiotics that was given grain that had genetically modified organisms on it, and we just like throw it on the barbie and we eat it because it's convenient. You can invest a little bit more time energy money resources into actually feeding yourselves nutrients that will you either do it now, or you'll have to deal with things later on in your life is what I would kind of, you know, make

Maddie Miles  43:25  
a lot more later in life.

Baldo  43:27  
I think it takes less time to you know, say instead of investing time it's like you're saving time by cooking veggies and all that because there's

Dr. Biller  43:33  
Yeah, I mean, I just like for me I'm also really like my fellow I'm the first nature Pathak doctors to graduate with a fellowship in integrative health and medicine from the Academy of integrative health and medicine. And the whole point of the Academy of ah M is people planet purpose. And for me, in order to take care of myself and to nourish future generations, it's eating a plant based diet, because my health will be better, my cardiovascular health will be better, I will leave less of an impact by eating plant based the planet will be healthier will cut down on greenhouse gases. And then my purpose will be to like end suffering for myself, my patients and the animals as well. I love that. Okay, one more question before we have to wrap up because this is again, something that is very important that everyone has healthy levels of omega three. So if you're vegan, what is some good I mean, also, I was, you know, researching jeans research this morning and that everyone even needs to be supplementing with omega three, even if you're vegan, you don't need to be supplementing with it necessarily. So if you can run an omega three omega six test that will really give you an accurate reading of your levels. But let's say someone just wants to supplement with it. They're vegan, and or their results come back and they're functionally No. What are some horses? Yeah, so first thing that I also do is there's just a lot of there's just a lot of is the right word. There's a lot of negativity right now in the press, even in regards to COVID saying that part of the reason we have such levels of COVID has to do with obesity. And they're they're saying there's these health practitioners that are saying the obesity is due to omega six fatty acid dominance. And yes, obesity is definitely a comorbidity that is negatively affecting COVID. And omega six fatty acids are also not great. And omega six fatty acids are because not because you're eating pumpkin seeds and walnuts, it's because we get a lot of safflower oil, sunflower oil, soybean oil, corn oil, that we have that so for me, what I do is I usually have people reduce the amount of omega six fatty acids are having by reducing the vegetable oils that they're getting in processed foods, or the bad oils that they're cooking with is what I would say on that one I move people from, ideally, people would get off of oil in general, but if you have to use oil, coconut oil or avocado oil is definitely going to be better than you know those oils I mentioned earlier. And then when it comes to omega three is a really great way to get an omega three definitely a seaweed and algae again. So chia is a great plant based source of alpha lipoic acid. And then to just get omegas in I like, again, hemp seeds, flax seeds.

Baldo  46:18  
They're a really good algae rule that I've been cooking with and it's fantastic. Do you

Dr. Biller  46:23  
have like algae, or do you supplement with an algae oil? Yeah, so I do. I'm on a whole fertility protocol right now. And I am supplementing. I'm doing the Nordic naturals at this particular point. And I've done the bar liens. I've done the bar liens one as well. Sometimes I go on these kicks, where I'm like, kerogen is the worst thing for you. And then other times I'm like, okay, I can handle it, you know, I'm not convinced about the research that it's really bad. Um, so I kind of go back and forth. So I've used the omega m, and then I've also used the prenatal D ha, which is also plant based. And then the barleys. Those are probably the biggest ones I use for omega oils is what I

Maddie Miles  47:05  
would say are the four main season.

Dr. Biller  47:08  
Yeah, be a are. Yeah, it's a brand. It's ba r l e a n Apostrophe S, they make the liquid like squeezy bottle ones. And they're great for kids. They're really great for kids, when kids when when you know kids won't reduce their, their omega sixes. So we need to kind of increase their omega threes is what I would say. I love that and you just buy seaweed from the grocery store, like in a package. Yep. I buy seaweed from the grocery store in a package. I also do. Yeah, I think it's, I absolutely love it in that particular way. And then I just I am I'm supplementing with with this omega three. And last time I ran an omega three and omega six profile like, it was perfect.

Maddie Miles  47:53  
Heck, yeah. And she's plant based people.

Dr. Biller  47:58  
Yeah, and I have been for quite some time. How long have you been plant based for? You know, I

if I look at it pretty much over basically two thirds of my life. I've been either vegan or vegetarian. And then I've been plant based this in this rendition for about three and a half years. And my own story is that I listened to some doctors that said I needed to eat animals to envy paleo for my health. And that was not true in any way, shape, or form. All of my inflammatory markers increased my C reactive protein was over eight. And I was really not doing well. And it took me about a year on a plant based diet to get everything down. But all of my markers are now within have been within normal limits for the last two years as well. That's beautiful. And that's what we both want for everyone in this world. Yeah. healthy, healthy functional ranges. And then hopefully we'll just be really good people will feel great. And will be good people. Yeah, and for me, I think I have a psycho emotional I nano. You know, I don't eat animals because it's good for my health. But also I don't want to take on the energy of the animals. I feel like I am a very intense high energy individual. But I do feel like I'm a little nicer, a little softer and less angry not eating animals. Well, thank you so much, Aaron, this was amazing. Take to everything went well. Thank you so much for joining. Thank you so much for coming on and sharing your beautiful noggin full of knowledge with us all here at the metamours podcast. And until next time, peace love hormones. Ciao ciao.


Host - Maddie Miles [@themaddiemiles]
Guest - Dr. Biller [@drbiller.nd]
Podcast Production - Andy Havranek [@ajhavranekphoto]
Intro/outro - iamalex [@iamalex]


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Presented By The How Do You Health? Network [@howdoyouhealth]

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