Common Sense Ways to Improve Your Immune System - Gian-Carlo Torres

healthier healthy immune system Jun 25, 2021
Mark Struczewski, Gian-Carlo Torres

Apple Podcasts | Spotify | Google Podcasts | Stitcher

Gian-Carlo Torres is a passionate person who commits 100% to everything he does. His day-to-day philosophy is to be joy & fail forward, spiritually, business, financially, & in relationships.

His website

UNEDITED TRANSCRIPT

Mark Struczewski
Gianco, welcome to the show.

Gian-Carlo Torres
Hello, Mark, how are you?

Mark Struczewski
I'm awesome. Now your real name is what? Your whole full your full name, I should say.

Gian-Carlo Torres
Gian-Carlo Torres.

Mark Struczewski
Now that's funny because you rolled your Rs. Because I am learning Spanish on Duolingo and I'm always thankful that if you don't roll your Rs, they still give you credit for knowing the words, and apparently, not everybody can roll their Rs.

Gian-Carlo Torres
That's right, that, you know, I, I realized that recently. You know, I thought it was just something natural, because, you know, it's, you know how they raised us. And then I figured that not everybody knows how to. So where are you from originally? Originally from Puerto Rico? Well, now we're living in Atlanta, Georgia.

Mark Struczewski
Okay. Yeah. So you probably grew up speaking Spanish, right?

Gian-Carlo Torres
Yeah, yeah. But you but you know, what's, what's funny about that mark, and for anybody that's listening, even though so basically, because of my dad's job, we were always moving between Fordham and Puerto Rico. So in my I would say my first five to six years of my life, it was really in Orlando, Florida. So English was actually my first language. And I didn't want to speak Spanish. I want to reason why we moved back to the island was because mom wanted us to learn Spanish. So we moved back to the island. And that's when I became fluent in Spanish.

Mark Struczewski
You know, when I first started using Duolingo, I thought it was so stupid. I'm like, you know, because they would just give you a phrase and like, I just started, but now I've been doing it for like 400. And, I don't know, 65 days in a row. I did. I did Spanish. Then I switch to French. Now I'm back to Spanish, but the way Duolingo teaches you, it's amazing how it sticks. So I was learning French, like I think nine or 10 months, I went back to Spanish went back to Unit One, lesson one. And I'm like, Oh my gosh, I actually retain this. I was blown away that the way they teach it, you actually learn it.

Gian-Carlo Torres
Incredible. Yeah, no, I love Duolingo I'm actually right now, I'm learning Portuguese. I'm the family and i and i will Duolingo has helped us a lot. Truly.

Mark Struczewski
Wow. Well, I want spring any Spanish, maybe I'll say adios at the end. But I don't want to, because then you're gonna go off a rant, I'm not gonna know what you're saying. So we'll just, we'll just keep that that. So we're going to talk about the immune system today. And I think what is so timely about this is I too, you're not a doctor, I'm not a doctor. We're self taught and stuff. So we're not, this isn't like, you know, we did, we went to the work in the lab, and we talked to wrote, you know, big papers, but we're gonna tell you what we learned. One of the things I have learned is, you know, we're going through this pandemic with COVID, and all this other stuff. And one of the things I learned is the best way. Now, this is not science, in terms of I can't prove all this stuff, but to build our immune system. So like every day I go out and sit in the sun for 2030 minutes, get vitamin D, I try to reduce my intake of processed foods a little challenging this week, because I had Father's Day on Sunday and my birthday on Monday. So I kind of went off the rails, but I generally don't eat a lot of processed foods. I'm trying to get enough sleep. Because what they're finding out when you build your immune system up, your body is much more capable of fighting other diseases COVID flus cold and all this stuff. And if you are eating a lot of processed foods, you drink a lot of diet soda and all that stuff. Your immune system is so compromised, which also affects your productivity, because now it's spending all that energy to digest this stuff. So I'm really excited. We're gonna talk about the immune system today.

Gian-Carlo Torres
Yes, yes. And, you know, that's, uh, I thought I knew about the immune system. And the years ago because I knew a little bit about antioxidants. But really, four years ago, is when I truly started to learn about the immune system and a lot of what you just said right now it's crucial. I'm gonna talk about the uses.

Mark Struczewski
Now I have a lot of people who've been on the show, and I've met them on social media, push supplement, but I they may be good, but I'm a firm believer of eating right. I think I read I read a book, I listened to an audiobook, Dr. Robert H. lustick. He wrote, metabolically, he wrote Fat chance. And he said, food is medicine. If you eat the right food, you know, apples and green beans and asparagus and stuff like that. And what's happening is we live in a society. Junko, where people are they're eating McDonald's breakfast, lunch and dinner, then in between, they're having ice cream, cupcakes and candy. And that is just people don't realize it is wrecking our immune system.

Gian-Carlo Torres
Absolutely. Absolutely. I can't agree more. I mean, you know, and, and I think that's where a lot of people as you know, misuse supplements, right? Because they'll have a bad day, they'll have a bad lifestyle, and then they'll add some vitamins. And then it's kind of like okay, I mean, the intention of wanting to add vitamist is fantastic, good, it's true. None of us have a perfect day. Okay, you know, sometimes you know, you go outside and you know, you go vacation you like me drink a beer and eat a burger, we're all going to do that no problem, but don't have a bad lifestyle and then add a vitamin, or I don't know mega because things might not work out. So 100% with you, Mark.

Mark Struczewski
So what can people who are listening to this show mainly they're entrepreneurs, they're, or they're small business owners, and you know, they're busy, and they're on the go. And it's really easy to grab that Snickers bar, or it's really easy to drink the red bowl to keep going. But that's going to give you a very short term benefits of a energy boost. But long term, why don't you talk about what what how that eating affects his long term.

Gian-Carlo Torres
Because, you know, like, I'm gonna talk about myself, right? As an entrepreneur, and someone who like, has always tried to eat well, every time I have one or two days mark, if everybody out there listening, you know, like eating bad, you like them eating fast food and all these things. In the beginning, I think it was just one or two days, no problem, nothing's gonna happen. And always 100% of the time, the next day, I'm slow. The bathroom not feeling well. I don't want to take the business call. I don't want to do the zoom. I don't want to do the podcast. And every time I feel that, I asked myself, why did I do this yesterday? Why did I eat that chicken sandwich? It was fantastic. But why did I do that? Because next day, I'm always gonna pay it always. And that doesn't make me productive. And if that doesn't make you productive, guess what? I'm unhappy. Because now I've, I know that I should have done better that day. I'm sorry, the day before, but I was on discipline. So I started to, like, record these things and kind of measure what I was doing. Because it if I don't measure it, then you know, I'll just keep eating those foods and that I won't be productive. So, you know, that's my suggestion. You know, like for entrepreneurs. I mean, again, we eat like, we all know that we have to go but but sometimes even if we enjoy it, we're going to pay it. And if you're not productive mark, as you know, it's just not fun anymore.

Mark Struczewski
Right? And you mentioned something about tracking it. So I use an app, not a sponsor the show called Cronometer, the reason why I like it is it tracks micronutrients. So it tracks your omega 6, which are not good for you. Omega 6, is what allows that product to stay in the shell for like 20 years. Okay? It also tracks like vitamin B 12, you got to really get deep into the nutrients, you got to know what food you're actually eating. And number two, you mentioned about the discipline. If you're going to sit there and track your food, are you really going to type in 55 Oreos, probably not is probably going to go even though you're the only one going to see it, it's going to stop you and go Hmm, maybe three will be good. And so I love tracking my food. It's really important. But I don't want to hear people excuses. It doesn't take that long. To eat better. I want you to talk about this. It doesn't also doesn't cost a lot of money better. Because if you're not buying the crap, you have money to buy the good food. So once you talk about the myth that, Oh, I can't afford to eat good.

Gian-Carlo Torres
Well, you know, it, it's not true. simply not true. I mean, you know, because, okay, if I don't eat well, and if you don't eat well, Mark, we can do what we're doing right now, which is speak with energy. Okay, if we can't speak energy and communicate in a clear way, we can't give value to others. Okay, and if we can do that, then guess what, then of course, we're broke. Of course, we can't eat the right foods. Right. But you eat the right foods. And again, you know, we talked about eating the right foods you like, like we're not talking about like being a fanatic here like and only drinking water forever, you know, never touching an Oreo cake a slice and not the point. Right? Because, like, we all like to do that. But, you know, just common sense. For example, I follow doctor's name is I'm a doctor mark, I'm in it. And he Yeah, fantastic. And he's always promoted about the pig and diet. Okay. Honestly, it's not like I follow the pig and diet because I'll be a, you know, a hypocrite, you know, um, if I say I did, but there are a lot of principles we had that day that my whole family follows. So for example, he says, you know, try to eat more veggies and fruits than meat. Okay, that's something I have to work on. Okay? Because I, I personally love me okay, but that makes sense. Why more nutrients, more phytonutrients more polyphenols. And then you have the me grass fed. And all that which is healthy. He says you know, try to sleep well but it's things like that, that even though I don't fall into perfection, I try to grasps the principles behind it. Because I want to be on top and it and it is I'm on top in my business, for example, that I can help a lot of people and then I can afford right foods. So, you know, it's just all about mentality honestly, like, it's just your mindset, you know, people that say that they can't afford healthy foods also can't afford other things. That's just a reality. So like, you really have to focus. Okay, what's my priority here? And what I want to achieve. 

Mark Struczewski
That's very important. And you brought up meat and what's interesting, all meats not created equal. A burger at McDonald's is not the same as that grass fed steak at yours at your butcher, correct supermarket so all meats not created equal. And I think people need to realize that I heard a number I read Gary Taubes book, fantastic book, the case against sugar. Sugar is an 80% of our food. We're not talking about the sugar and fruits and vegetables, I'm talking about bread, I'm talking about hamburger buns, we don't stop and think about how much sugar is in the things we eat. And because the sugar lobby has billions of dollars, they have actually got to the point where they recommend the sugar lobby recommends that all Americans eat 25% of our diet should be sugar. Now, you don't have to do a lot of research on this. To realize your body doesn't need sugar at all. It is a very addictive substance. Now they're linking it to cancer. Apparently, cancer like loves sugar. So the more you eat sugar, you could hear more susceptibility to cancer, this is not my opinion, go do the research yourself. So your body doesn't need sugar, but it is so addictive. That it's in everything. And that's why you go have a doughnut, you usually have two or three donuts because your your mitochondria and your stomach are just craving those sugar, those sugary substance and it's really easy to go down that whole that rabbit hole and and now you're just craving sweets all the time, your energy shot. So you can't serve your customers. And it's just you're you're going down a place you don't want to go down. And I'd like to know your thoughts on sugar.

Gian-Carlo Torres
Absolutely. Well, you know, look, this week, I'm in an error. Okay, on Sunday, I bought Oreo ice cream because it had been so long, so long. And we're thinking about my brother and I the reason why we bought it actually was because one of our best friends loves it. So why don't sue mark is a Hey, let's play that's been it's been years. And I was about to touch it. And I said, you know, I'm not gonna eat this. I'm not gonna eat it. Because every time I do eat some ice cream every time. Next day, I can't think I'm metastatic and I know he's had so much sugar. And it just is the sugar hotter. If you just go back to the you know, you know, to the green, it's like 60 grams of sugar craziness. Absolute craziness. Right? So I bought it for myself and for the family. You know what, I'm not gonna touch that. Because of the sugar. Look, I'll give you I remember when I was 14 Mark, okay. 1413 I was very chunky. Honestly, I had never really complained about my chunking is honestly I was I was happy. I was always you know, with the friends and eat and you know, all good. And all my friends and family like would always suggest to me that hey, you know, like, I think it's time you know that you need to like, look at your way your health and I was always like happy. Not yet Not yet, whatever. And one day I remember it was a Sunday. And I looked at myself in the mirror and I said, You know what? You gotta you gotta do better. You have to make a decision to lose some weight for your health. And it's incredible because nowadays before making a decision, I would research since I was 14, I just kind of use common sense. And what was I doing wrong? Well, here in the south what really popular is sweetie so popular and when when we moved from Puerto Rico to Georgia we all became addicted to sweets especially me So since we're always volunteer work, always in lunchtime I would you know buy some sweet tea or whenever it was lunch I would drink sweet tea and I would drink three to four cups okay of sweet tea. And I thought it was harmless honestly. But what what happens three to four sweeties per week compound that for a couple of months there's some white there there's sugar and and it turns out that sweet tea again you know I don't know exactly the research but from what I know has more sugar than Coca Cola. From what I know and I was drinking four to five per week. I was eating lots of bread, all kinds of bread all kinds of desserts. Okay, junk food. I mean you name it juices. I was addicted to juice. It's okay. So I remember that when I made the decision, I started to replace actually I want little by little, except sweet tea, I asked for half on sweet, half sweet in the beginning, and I drank less of it. I started stopped being you know, I stopped drinking juices, just more water, I stopped drinking Coke. I would also drink sodas like crazy. I stopped eating so much bread, so many sweets, so much pizza. And before you know it, Mark, in three months, I lost 40 pounds. And again, you like, this isn't a claim for people that if you do that you'd like you could lose 40 pounds. That's not the point. Personally, I lost 40 pounds is true. You know, I was young and all that cool. But the reality is just by doing that common sense, no research, no nothing. I lost 40 pounds in three months, people couldn't believe it. Later, they had seen a ghost and what happened? I had lost so much weight. And now that I go back and think about that, you know, I do these two podcasts with magic. And he was saying that one thing is a degree but one thing is a common sense degree. He says I have a PhD and that he said something like I was just going back and I said the only thing I use common sense. You know, everybody knows that. Don't eat the gluten. Don't eat the wheat, though. You know, people know what to do is just do what you know. And just take action. So you know I buy experience. Oh, and by the way to this day by doing that detox of sodas and sweets eat. I have not drank one Coca Cola since not because I want to particularly because every time I drink I have a panic attack. It's so it's has so much sugar. My body can't process it and say well, sweetie, I can't touch a sweet tomorrow. I can't, I can only drink on sweet. Because my body did such a detox to all of those, you know, sweet drinks that my body can't touch it just with that I realized how harmful it is for for anybody, honestly.

Mark Struczewski
Wow. Well before Father's Day got here for two weeks, I was strictly no processed foods and all I drank was water. Now I'm a daily runner. Okay, I was at two Oh, I think six or seven. And I dropped like eight or nine pounds just by eating only non processed foods and drinking water. They went off the rails of Father's Day in my birthday. And let me tell you how we got a cake for my birthday. And it tasted so sweet. Because here's the thing, when you start eating better, you start eating whole foods, you stop eating processed foods, what happens is it doesn't take long for the mitochondria in your in your stomach and your gut to change. And so it will no longer crave sweets, it'll crave the good stuff. And so it takes about two to four weeks to do that. But what I encourage people to do because I'm also a big fan of not wasting food. So I'm not we're not saying go through all the food on your house and go buy fresh fruit. But when you go to the store again, instead of buying the coke, buy water instead of buying cookies by Apple, so you do a gradually so the whole family's on board. Now I had a bad week this week. Like I said, I've been drinking diet chemical. I mean Diet Coke, you know, pizza, you know, donuts and ice cream. And you know, I'm not making excuses. He was my father's day is my birthday and my daughter's in town. I haven't seen her in two years. But when she goes back tomorrow, when the stuffs gone, we're not going to replace because I love how I feel I'm kind of dragging right now because of all the sugar. But here's the thing. I know I can get back on the wagon cuz I did it before Father's Day. My birthday my daughter showed up. So I know I can do it. But you got to say look at am I sick and tired of being sick and tired? Yeah, and if you make like you said Junko, you start doing small changes. Like, let's say you drink five diet sodas a day. Okay, well, how about like you said for diet sodas and a glass of water, then three diet Kota and two waters and just do it gradually. Could you do it that way won't seem that big of a shift, because now you're gradually changing. Everybody says, Well, I want to feel great today. Well, you can't because you've eat like crap for 20 years. You have to train your body saying Okay, I'm going to get rid of the processed foods. And eventually if you eat right your body will get rid of all that stuff. 

Gian-Carlo Torres
Absolutely 100% of the and you know it's baby steps yes baby steps leads to success. It sounds like a cliche but it's not you know, it's like you said if if you have not been in a wall for 1020 years, I don't expect to be a health plan one day it's not going to happen. Bad habits are hard to be pleased with like good habits. Take it takes a while and you know what the old days. I I saw a Facebook post of a good friend of mine who's a personal trainer and he said, he said eating a piece of cake with no guilt is healthier than eating a piece of cake with guilt. And that's also my message for everybody. You know, if, if you are starting a new lifestyle, and not that I don't believe in diets, you know, like, I believe in lifestyle changes if you start a new lifestyle, and then there's just one day, like yourself, mark that, you know, you just eat cake and doughnuts and don't don't kill yourself. Don't kill yourself. You know, sometimes, for example, like if I, you know, whenever I do that, and I know I'm not feeling well, or I've gained weight. What I do mark is, I look at the mirror again, and I say well, Junko, you had a good time, didn't you? Time to change? Yep. I don't attack myself. I don't use Gil. I looked myself with men that that food was good. Wasn't it was great. You know, I agree. I enjoyed it. I had fun. But that's it. And just with that mindset, I go to exercise or drink water. You know, I'm a green smoothies and you know, good foods, and then I get back on track. So you know, that's another thing. If you have a relapse, look at yourself. Be like, okay, I enjoyed the donut. I enjoyed the cake. I enjoyed the coke. Cool. Now let's get back on track.

Mark Struczewski
My family physician told me several years ago, the best way to eat better, is don't have the stuff in your house. So if you're hungry, you go in your kitchen, and you go Apple oriels What do you think's gonna win. But if the Orioles are not there, you're not going to go get your shoes and socks on, get the keys, get in the car, drive this door and see him going here. So don't have the stuff in your house. If you only have water in your house. And you want a Diet Coke, you're not going to drive to the restaurant to get Diet Coke or to the supermarket. So we do and what I'll do my daughter leaves tomorrow is there'll be no unprocessed food in the house. There will be no diet soda in our house. Or if I my wife still drinks it, but she has it just don't get Diet Coke. Because diet cokes my kryptonite, okay, if the stuffs not here, I won't consume it. Cuz it's hot in Houston like is in Atlanta, I'm not going to my weird one car, my wife goes to work, I'm not going to walk in 100 degree heat to get diet soda. I don't want that bad. So I know for me, and this is a tip for the listener don't have the stuff in your house. And it's a lot easier to actually eat the carrots, or the broccoli or the apples.

Gian-Carlo Torres
So true. And you know, that's my problem. For example, with chips, I love chips, but I can't buy him. I can't buy him. Because if I eat if I see a bag of chips, I'm gonna eat them. And probably half the bag. And of course, while eating it, I'm enjoying it. Of course, afterwards. I hate myself. Like, why did I do this? Because then I'm full. And I love to eat. And the whole fact that a snack can fill me up before eating for me is like trauma. And also because it doesn't make you feel good. So that's up to you know, like, we just said there, you know, I'm not having sort of physical health. Absolutely. Again, the reason why I don't buy chips is because if it's there, I'm going to eat it. So 100% on. on that, Mark.

Mark Struczewski
You mentioned earlier that I want to go something I want to go back to you talked about guilt. So I don't feel guilty that I ate really bad on Father's Day or my birthday. Because, first of all, what's the point I'm beating my arm a loser. I'm a moron. I'm a jerk. But that doesn't serve any purpose. Look, I'm gonna have a bad week, I knew I was gonna have a bad week. This is the thing I knew with my daughter in town and Father's Day, my birthday, I know isn't a bad way. But I also know that already proven I could do it for I think two and a half weeks before this whole thing happened. And I know and get back in the wagon. So I want people to hear what you said about guilt. If you are trying to eat well, and you go to a party and you have a piece of cake. Don't go oh my gosh, I'm a loser look at it's not going to kill you. Like they say one cigarette doesn't kill you. It's having four cigarettes a day for like 10 years. That's what the problem is. So go ahead and go to McDonald's. If you're on a road trip and you pull over and you need to get a quick burger, it's okay. We're talking about continuously eating like that because the end game is Yeah, you can lose weight but you want to build up your immune system. That's what we're talking about here. You want that immune system so strong, that when you get a cold it knocks it out in the day. Don't rely on Big Pharma don't rely on supplements which are made by Big Pharma. What I want you to do is focus on like you said, learning, learning how to take better care of yourself learning a lot of people are relying like you said earlier they're relying on the pill. Don't rely on the pill. take better care of yourself. Exercise common sense everyone has common sense. If you use common sense. Your body will tell you no have the carrots and so the Oreo cookies

Gian-Carlo Torres
Of course, yeah, no. Amen to that, truly, that's exactly how it is.

Mark Struczewski
So, you've given us a lot to think about today, we had a great conversation about the immune system. Is there anything else that you want to share with us today? That would help the listener?

Gian-Carlo Torres
Well, you know, to do your research, and everything you do, you know, don't you know, don't you know, if you heard one podcasts on health and it doesn't make sense? Maybe that person's giving wrong info, let's be honest, you know, um, you know, there's a lot of people giving bad info, that's just a reality. And, and, and I think it's, it's hard to digest sometimes, but there's a lot of people give you wrong info. So, listen to a lot of people, of course, but people that know what they, you know, you know, people that, that know how to help other people and have proven that, but do your own research. You know, if you you know, if you check out a supplement, for example, which you know, I do believe in supplements, but you like you have to be balanced with this. It you know, if you research a supplement, and it has no component research, but everybody's promoting it. Hey, don't don't get it. Don't get it. But if there's something which you know, 100% there's medical scientific research, hey, give it a try. It might work. It might not work. Okay. But definitely do your research. Don't take one person's word as Oh, that's the law. No, listen to a lot of people. Okay. For example, my mother had cancer years ago. And her philosophy to this day is she. My parents say that one of the reasons why they fought cancer, of course, everybody's different, obviously. But their case was that they didn't base themselves on one doctor. They were looking for many, many, many opinions. And until they found the right doctors. That's my philosophy. And that's my message. Everybody, look for a lot of opinions. Figure out what matches you more, and do research.

Mark Struczewski
And ask questions. I was visiting my elderly parents in Orlando, Florida about a month ago. And my dad's at my mom's 76. She has a late onset Alzheimer's, and he's got all these pills. I'm like, Dad, why are you taking pills? Oh, Doctor said to take them. I said, Dad, it's your body, you should understand. Every pill, the doctor gives you now that they're probably all needed for him and his health. But ask your the patient, you have the right to say I don't understand why am I taking this pill. And if you don't understand, ask them again. If you don't understand, ask them again. Ask him or her until you understand. It's your health. It's your responsibility to make sure you understand the medication the procedures are doing for you. But I I know a lot of people who are elderly, they don't do that. They don't ask questions. They come from a time where you believe the doctor and I'm just saying look at just make sure you understand. Give me the final word on that.

Gian-Carlo Torres
Yeah, you know, I remember doing a seminar a mark with a good friend of mine. His name is Jim Spencer. And we're educating people on the immune system. And someone in the room raise a question and it says, Hey, if my doctor says to not consume this, what should I do? And I was young and not you know, younger. In the beginning, I was like unexperienced. Honestly, more, I don't know how to answer that. And I look my mentor. And he looks at her and says, Okay, let me ask you a question. Who pays the doctor? She said I do. He said, That's right. So you find that doctor, you get another one. And I was like, wow, he's not. He's not wrong in the sense that sometimes, like you said, you know that they think it's Oh, if the doctor says it's a lot, I can't know. You pay the doctor do it. You know, if you're looking for a healthy lifestyle, and that doctor is not supporting that. Get another doctor. Get another doctor until you find that doctor that serves you well.

Mark Struczewski
Excellent. Gianco, where can we go to find out more about you and what you're doing in our world today?

Gian-Carlo Torres
So you know, I'm super happy Mark because this week I launched my website on just a little bit on me. So basically, you know, for whoever wants to just know more about me and you know, and just check my social media links and all that. Just type ThisIsGianco.com. ThisIsGian.com, and you know um, you can find me you know, you can follow me through Instagram, LinkedIn, and Facebook. All the links are there. And you can know more about my story there.

Mark Struczewski
Excellent. Well, I appreciate you coming on the show today sharing your insights with us absolute delight talking to you and adios mi amigo.

Gian-Carlo Torres
Mark, Adios. Thank you. Thank you. Thank you. Thank you. Thank you so much for listening to this episode of the marks de chesky podcast. I really hope it served you well today. Now head on over to my website Mr. Productivity comm sign up to be a free Mark Struczewski Insider, get my top five productivity tips for entrepreneurs. absolutely free. It's my gift to you and until tomorrow my friend go be productive.

Get Productivity Tips That I Only Share With Email Subscribers

Become a Mark Struczewski Insider and get productivity tips and exclusive content that I only share with email subscribers!

I hate SPAM. We will never sell your information, for any reason.