March 28, 2020
  • 3:53 pm Fun Meal Prep Idea: Yellow-Colored Lunch Box
  • 3:53 pm Gilbert’s on Main serves New York Style Deli in Bellevue – KING 5 Evening
  • 3:53 pm Keto diet Meatballs with tomato sauce ASMR cooking No talking
  • 3:53 pm John’s Texas Tenderloin Roulade
  • 2:53 pm Why You Should Try “Cook Once Eat Twice” Meal Prep | What We Ate Over a Weekend (Healthy Recipes)

Dr. Josh Axe: Hey, everybody. Dr. Josh Ax here. So excited today to be with Chalene Johnson,
and myself and my wife Dr. Chelsea, we are huge fans of hers. We’ve been doing her fitness workouts and
following her for years. She has a new book out, and we’re going to
talk about that a little bit today. I want to talk about your new method. It is the 131 method, and again, I think of
the things I think a lot of our viewers are going to be excited to hear today is, “Hey,
how do we improve our health? How do we improve our fitness but also our
mental health and physical health, our overall body health?” We’re going to get into a lot of that stuff,
but again, welcome to the show. Chalene Johnson: Thank you so much. It’s a true honor. Dr. Josh Axe: Well, great. First off, what is 131? What does that stand for? Chalene Johnson: Yeah. So 131 really stands for the approach, the
methodology. It’s not a diet, it’s a way of living that’s
very personalized. The first one stands for figuring out what
do you want to work on? Maybe it isn’t weight loss. Maybe it’s your hormones are out of wack or
you’re dealing with brain fog or you feel very fatigued. So you pick your number one health objective. Chalene Johnson: The three stands for three
weeks of dietary phasing. In other words, trying a new approach to see
how your body responds. The final one is for a week of fasting and
refueling. Josh, I don’t necessarily mean like doing
a pure water fast. We can talk about the different types of fast
that we discuss in the book, but there’s fast mimicking where we’re actually eating in such
a way that your body believes that you’re fasting and really even the style of fast
that you select should be very personalized. There isn’t one way to do anything. Dr. Josh Axe: Yeah. So first off, I couldn’t agree more. I’m a huge fan of Chinese and [inaudible 00:01:49]
medicine, and these forms of medicine for thousands of years are based off of eating
right for your type, eating right for you, and as you were saying, there’s not one type
of diet for everybody. So first off, I just love your approach in
that you are able to in your new book customize the diet for everybody. By the way, if you haven’t seen Chalene’s
new book, it is the 131 method. You can get it at, book stores
nation wide. Dr. Josh Axe: Let’s continue to dive in. Dive a little bit more into point one and
what is some of … what are some of the things that you get into specifically in your book? Chalene Johnson: Yeah. Well, I think what’s really most important
when we talk about personalizing our diets, people are so reluctant to do that because
they feel like, “Well, how can I? All I’ve done is fail. I need an expert to tell me exactly what to
do. So how is it I can personalize it if I don’t
have that knowledge?” So the book really starts by building that
foundation so you understand what’s going on in your body. And if this happens, what is the result and
how you can impact that and so that people have all the tools, all the information they
need, at least at a minimum level to make those personalized decisions like, okay, should
I titrate my carbohydrate consumption up a little bit? Is it appropriate for me to be fasting right
now or would that have a dramatic negative impact on my adrenals? So that people really understand the information
at a basic level that they need to to decide how they’re personalizing their approach. Dr. Josh Axe: Well, I love that. You just even mentioned something that a lot
of people don’t realize, but yeah. If your adrenals are totally taxed, that’s
not the ideal time to do a hardcore fast. I’ve seen plenty of people over the years
who have said, “I’m going to do a hardcore fast or cleanse,” when instead they should
just be nourishing their body with maybe some broth or a specific other type of diet. But it’s such a great point because sometimes
people can make themselves worse just by saying … Dr. Josh Axe: Because here’s what happens. I mean, you hear this all the time. “Hey, I’m on this diet.” I mean, whether it’s vegan or keto or, “I’m
drinking only grapefruit juice for this month.” That was an actual thing four years ago. All that being said, people just kind of going
with the flow. Just because there’s a large amount of people
doing it doesn’t mean it’s the right diet for those people out there. Chalene Johnson: That’s right, and part of
that is because we have been so conditioned by our diet and our fitness culture to fail. It’s what makes the machine move that there’s
a new diet, that there’s a new exercise program that’s going to be our answer. You know, when we try something new, which
is kind of like phasing, when we try something new, it does work for a little while. Then our body’s homeostasis kicks in. When it does work, we get really excited and
we’re like, “Okay, that’s cool. I’m getting my keto tattoo across my back. I’m going straight keto. I’m going to preach it to everybody,” or veganism,
paleo, whatever it is. Chalene Johnson: It’s just that we believe,
“Okay, this is working.” Then when it stops working for us, we blame
ourselves and go, “I just need to do this harder.” We become more defensive about our way of
eating as opposed to being very open minded to science, A. We all have to be ready to
say, “This is what we know today,” and stop saying, “This is the only thing.” This is what we know today and we know so
much more in the last five years than we did in the last 50. Chalene Johnson: So based on what I know today,
this is what is working for me right now, and instead what people I think are doing,
which is a great detriment, is attaching their identity to a way of eating. Then attaching morality. I hate words like cheat. “This is my cheat day.” Well, I think the term cheating is a word
we should use for people who have cheated on their spouse, not for someone who decides
to have more carbs that day. Dr. Josh Axe: Right, absolutely. That’s a great [inaudible 00:05:45] so we
always called it your vacation. Take your vacation meal. I mean, that’s such a great point. One of the things I love about your story
and I know you get into this in your book is that this method, diet, lifestyle that
you’ve created for people that I know people have seen so much success with, this was born
out of your own heartache. This was born out of your own health challenges,
right? Chalene Johnson: Yeah. At the peak of my notoriety, if you will,
for being a health and fitness professional, I looked the part. I had a number one fitness infomercial, and
I went to have a brain scan because I just knew something wasn’t right. My doctor was like … well, my GP was of
the mindset like, “Well, this is aging. Welcome to getting older.” I’m like, “I just don’t think that. Yeah, obviously I’m getting older, but there’s
something else going on.” I had my brain scanned and learned that … I
really on the day that I had my scan read got a failing health score. It was a shock. Chalene Johnson: I sat across the table from
Dr. Aimen and he just said, “Listen. I know who you are and I know what you do
and I know people see you as a health and fitness professional, but you’re not healthy
right now.” I get chills thinking about it because I was
like … my first thought is maybe he’s reading someone else’s results. My second thought was shame. How could this be? I can’t let anyone ever find this out. I was deficient in almost every vitamin and
mineral that’s essential for hormone balance and brain health and brain function and gut
health. I had leaky gut and chronic fatigue. My adrenals were shot. My thyroid wasn’t working. You name it, I was just a wreck, but I looked
the part. Chalene Johnson: So I really had to take a
step back and ask myself if I was really serious about helping people, I need to figure out
how I got into this position and how many people had followed what I had been preaching
and doing and I had led them down the same path. Dr. Josh Axe: Yeah. You know what I see with so many health professionals
is that … and I’ll include myself in this. You know, a lot of us are so driven and driven
by … some of the motive is good. We want to help people. We want to transform lives. I know you like I, I like getting those hugs
from old patients or people that have recognized me saying, “Hey, I followed your advice and
it helped me,” but at the same time, it’s really easy to sacrifice your own health while
doing it. I know my first year in practice, I was working
so many hours that I gave myself gut issues because … it wasn’t a diet thing. I was just working so darn much. So I can personally relate to your story. I think there’s a lot of professionals out
there who have harmed their own health because of … you know it may be good motives there
as well. Dr. Josh Axe: So share a little bit with me,
too. One of the things you said, too, in this fitness
industry, there’s kind of a dark side to the fitness industry. Chalene Johnson: There is. Dr. Josh Axe: Yeah. Chalene Johnson: Yeah, and it’s popular and
it’s getting worse I think because of platforms like Instagram. Listen, you’re going to get far more likes
and more followers if you are so lean that we can see the outline of your liver and you’ve
got striated veins on your abs and that’s #goals. That is, especially for women, it is so incredibly
unhealthy to have your body fat, especially for me personally. To have my body fat so low that you can see
the outline of my six packs, genetically, I’ve got to around 9% body fat to make that
happen, and that is not healthy nor sustainable. Chalene Johnson: In order for me to acquire
the look that, frankly I was told consumers would find more inspirational and to be in
those videos, I had to go to extremes. I wasn’t asked to go to extremes, but I was
asked to look a certain way. “This next series sure would be popular if
you cut down a little bit, like you just really got shredded.” When I had that conversation, I think I was
at like 13% body fat. I thought, “Well, okay. I don’t know what else to do except to exercise
more.” Chalene Johnson: So I upped my exercise to
about three hours a day, intense and I just kept cutting back and cutting back and cutting
back my food. If I told you what I was eating … I’m not
going to tell you what I was eating because it wasn’t much and it had zero really true
nutritional content to it. Nothing natural. It was just like, “Okay, this little package
of protein snacks says it’s got this many calories and this many grams of protein, so
therefore … and I saw someone else who’s in my industry eating the same thing. That’s the only thing I’m going to eat.” Chalene Johnson: As a result, I was able to
get my body fat a little bit lower. One of the projects that really brought it
to a head for me. I stepped onto the set having been asked to
look a certain way, and I stepped onto that set just broken. I had no energy. I couldn’t function. Every time I stepped into my dressing room,
I just broke down crying hysterically. I didn’t know why, but I was empty. I posted a picture of myself on Instagram
the day that we went to film. I mean, I look anorexic. I was purely orthorexic. There’s no question about it, and the comments
I got. It was an incredibly popular post because
I looked so ridiculously lean. It was like, [inaudible 00:11:25]. Like “#goals. What are you doing? Oh, my God. I can’t wait for this new program. I have to know what you’re doing.” Just so crazy. Chalene Johnson: What did I do? I said, “I’m doing my program,” which was
being marketed as a program that you could obtain these results in thirty minutes a day
with this meal plan. I wasn’t doing that, and it wasn’t that I
was trying to mislead consumers. I just believed other people would be able
to do that. I’m just broken. In order for me to look like all these people,
this is what I have to do. Chalene Johnson: Since that time, I’ve had
thousands of women come forward and say, “I am so glad you said this. I was in the same position, exercising more,
eating less, believing that there was something wrong with me and I had to go to these extremes
to try to look like other people.” So Josh, I start my book out with an apology
for not taking my responsibility and the platform that God has given me for not taking it seriously
during that time, and this is my opportunity to get it right. Dr. Josh Axe: Yeah, you know, it’s powerful. I was actually teaching a seminar here two
weeks ago in New York, and I had a woman who I’m almost certain she’s probably a huge fan
of yours. She’s an up and coming sort of. This fitness video is part of the industry. She asked me, she said, “Hey, I want to have
this six pack, but anytime I do get it, I stop having my menstrual cycle and my hormones
and I go into depression and anxiety.” Dr. Josh Axe: One of the things I explained
to her, our body fat in men but more in women, women’s body fat acts like an organ. You know, you have your pituitary and your
adrenals and thyroid and ovaries. These give off certain hormones. Your body fat actually acts as an organ and
gives off hormones as well. So literally when your body fat gets too low,
imagine taking an organ away. Imagine taking your liver away or your stomach. It’s going to affect your body in a big way. So again, once you get down to a certain point,
especially as you’re saying, lower than 13 for a lot of women, you’re affecting your
hormones in a negative way for most people. Yeah. Chalene Johnson: Oh, yeah. It’s crazy how what you do is you feel really
bad, but yet there’s lots of praise. You know, I made this comment the other day. Here’s the thing. We all do this. When you see someone who’s lost a massive
amount of weight, we just go, “You look great. What have you been doing?” Even if we don’t think they look great, we
just don’t know what else to say. I see this happen all the time in social media. People will post this after photo and they’re
just shredded, and I think to myself now, “I wonder how they feel. I wonder how they really feel,” but no matter
how they feel, it’s getting sugar coated with all the praise that we’re sending to people. So I caution people to very careful to comment
on people’s bodies in general because it can really mess up your mind and it’s so confusing. Chalene Johnson: I was so confused that I
felt so bad. I also knew there’s no way I could maintain
it. I felt like a fraud. I felt like an imposter, but at the same time,
it was also really nice to have all these people suddenly see me as a fitness inspiration. It was really a confusing time. Chalene Johnson: So today one of my missions
is to just help people understand we weren’t meant to do that. We shouldn’t be destroying our health in the
name of fitness and we shouldn’t be following one person’s diet plan. We need to figure out what’s right for us. You can’t look at someone and know that they’re
healthy. You cannot. Health comes from the inside. Dr. Josh Axe: Yeah. It’s good. I want to encourage everybody. Make sure to check our Chalene’s book. Chalene’s book. It is on,, book
stores all across the country. It is the 131 method. Especially if you’re a person watching this
and you’re saying to yourself, “Man, I’m sick of these diets where I kind of crash and burn,”
and you want to eat a diet that’s right for you and a diet that is healthy where you’re
going to be able to do something that’s sustainable. I want to encourage you to check out her new
book. Dr. Josh Axe: Now what are some of the … do
you have any recipes in the book or meal plans or anything like that you can share with us? Chalene Johnson: You know, we’ve got over
100 recipes in the book and I think it’s kind of funny. I have to admit this. This girl right here has no business in any
kitchen, but she knows people who are great chefs, including my husband. So my husband and we’ve got a team of folks
who are on the staff who are really good in the kitchen. I am really quite talented at throwing things
in a bowl, but the recipes are delicious and they’re phased. So you can find recipes that are plant based. You can find recipes that are ketogenic friendly. You can find recipes that are really a mix
so that you’re eating what we call a healthy diet, not necessarily full high blown healthy
fats, but a nice moderate level of carbohydrates and just some great recipes. I know you’re such a fan of herbs and spices
and we’ve got a wonderful recipe in there that I think helps people truly kick the diet
soda habit and start drinking more water and it’s my favorite recipe for lemon, cayenne,
ginger water. It’s really what helped me to break a almost
20 year addiction to diet coke. Dr. Josh Axe: Wow. Chalene Johnson: Yeah. Yeah, I’ve had an awakening. Dr. Josh Axe: That’s amazing. Chalene Johnson: Yeah, and I think for so
many people, just figuring out ways. Nothing should feel like a diet. Just do this in stages. Lots of forgiveness. There’s not being on a plan or off a plan. It’s health and it’s a continuum. Just try to be 1% better every day, just 1%
better. Dr. Josh Axe: That’s good. Let me ask you this. So for you, what do you typically eat now? What are your … what’s a breakfast you love
to do, maybe a lunch or a dinner, and then a dessert? Chalene Johnson: Oh, fun. I just love greens now. I literally crave greens in a way I never
imagined I would. I will a lot of times do what I think most
people would consider a lunch for breakfast. So I phase my intermittent fasting. I do intermittent fasting, but I also phase
off of it so that my body never kind of gets stuck in that. I love doing eggs for breakfast. I’ll do whole eggs. I’ll do them on a bed of greens. I sip on bone broth throughout the day. It’s really helped me a ton. Chalene Johnson: For lunch, I love to do a
salmon, again fresh greens. Maybe some cauliflower rice, which is delicious. It doesn’t taste anything like cauliflower. Then for dinner, you know, I love to do greens
again. Always start with greens. Always start with a plant base first. We love using bone broth there to just richen
the flavor of things. We’ll do a pasture raised grass finished,
sometimes an animal protein for dinner. Sometimes I’ll just do avocado and healthy
nuts and just … I try to make sure that whatever it is, I’m aware of how it was grown
and where it came from, its source. Chalene Johnson: In the past, the only thing
I cared about was what’s the protein content and how low is it in fat and what are the
calories? I haven’t looked at calories in probably three
years, which is crazy to me to think of. Even just to think that there was a point
at which I literally every day working at least three hours a day. If I only could work out for two hours, I
was depressed because I thought, “Well, tomorrow I’m going to gain weight.” Now today I wake up and I go, “How does my
body feel? Should I exercise or does my body feel like
it needs rest?” Chalene Johnson: Now I’m always going to move. No question about it. That is a gift from God to have that and I
want to honor it. So everyday I’m going to move. I’m going to walk my dogs. I’m going to walk barefoot on the beach, get
those biomes, but if I don’t feel like pounding my body, if my body feels like it needs something
restored, then I choose movement that’s restorative. Dr. Josh Axe: I love it. That’s awesome. Everything you’re sharing is so important. It’s so inline with what I teach and what
I believe as well. I want to encourage everybody. You know, I have a lot of people I interview
over the years. I’ve read a lot of fitness books myself and
nutrition books. I want to encourage everybody, check out Chalene’s
new book. It is the 131 method. She really gets into, number one you were
saying a personalized diet. Then also getting into that three week diet
that’s right for everybody, and then different forms of cleansing and fasting and those sort
of things, but again, it’s all personalized, which I love and I think is so important for
so many people. Do you get into fitness in the book as well? Chalene Johnson: I do, not as in depth probably
as what people are hoping for like a fitness plan, but again, the approach there is figuring
out what does your body need right now? If you are in complete adrenal failure and
you’re thinking, “Gosh, I’m gaining weight,” and you’re hypothyroidism is really taking
hold and that’s when people tend to believe that they need to exercise harder. We really talk about what I call this common
body sense. We know what common sense is, but do we have
common body sense? I think that’s been marketed out of us where
we’re supposed to wake up everyday and there’s these programs now where you’re supposed to
go 100 days straight or 90 days straight. Chalene Johnson: It’s like, well, no. You actually should wake up each day and say,
“What does my body need?” Same thing with intermittent fasting. You know, people attach their identity to
this and I saw someone the other day went on Instagram and they were like, “I’m starving. Guys I’m absolutely starving, but I’ve got
one more hour until I can eat.” I thought, “You know, that’s someone who’s
teaching.” It was a very big fitness influencer teaching
people to ignore the cues from their body. If that person is starving, then they’re not
in ketosis because if you’re truly in ketosis, you are not starving. So there’s something going on there. Chalene Johnson: Then to be so controlled
by a rule versus your common body sense. I think we really have to tap back into that. We have to teach people that they have permission
to. Dr. Josh Axe: Yeah, I mean, listening to our
body is huge. I mean, with all things in life, I think it’s
a big deal. I want to say thanks for coming on, Chalene. This was an awesome interview. I really appreciate you. Where can people find out more about you,
connect with you online? Chalene Johnson: Awesome. You can go to or of course,
I love saying hello to you on Instagram. I am @chalenejohnson. Dr. Josh Axe: Yeah, and again. I love your Instagram page. It’s fantastic. Everyone should check out that page there. Well, again, thanks everybody for watching
this episode, and Chalene, honored to have you on. Thanks so much. Chalene Johnson: Thanks so much Dr. Axe.

Randall Smitham