The Essential Nutrients and Lifestyle Choices for Optimal Aging - Full Transcript

00:00Why do people not know that vitamin D Why do people not know that vitamin D deficiency can increase dementia risk by deficiency can increase dementia risk by deficiency can increase dementia risk by 80%. Why do people not know that having 80%. Why do people not know that having 80%. Why do people not know that having a lack of this mineral is affecting a lack of this mineral is affecting a lack of this mineral is affecting their long-term risk of cancer? Why do their long-term risk of cancer? Why do their long-term risk of cancer? Why do people not know that having a low people not know that having a low people not know that having a low omega-3 index is as bad for you in terms omega-3 index is as bad for you in terms omega-3 index is as bad for you in terms of mortality as smoking? And as a of mortality as smoking? And as a of mortality as smoking? And as a scientist, I've seen firsthand that 70% scientist, I've seen firsthand that 70% scientist, I've seen firsthand that 70% of the way you're aging is actually due of the way you're aging is actually due of the way you're aging is actually due to your lifestyle. And all these things to your lifestyle. And all these things to your lifestyle. And all these things are so easy to do. So for example, as we are so easy to do. So for example, as we are so easy to do. So for example, as we age, certain areas of the brain which is age, certain areas of the brain which is age, certain areas of the brain which is involved in learning and memory starts involved in learning and memory starts involved in learning and memory starts to shrink by about 1 to 2% per year. The to shrink by about 1 to 2% per year. The to shrink by about 1 to 2% per year. The good news is studies show that people good news is studies show that people good news is studies show that people being part of an exercise protocol, not being part of an exercise protocol, not being part of an exercise protocol, not only did they not have their hippocampus only did they not have their hippocampus only did they not have their hippocampus shrink, it actually grew by 1 to 2%. And shrink, it actually grew by 1 to 2%. And shrink, it actually grew by 1 to 2%. And there's more. There are other things there's more. There are other things there's more. There are other things that don't even require as much effort that don't even require as much effort that don't even require as much effort as exercise, like supplements. And it's as exercise, like supplements. And it's as exercise, like supplements. And it's been shown study after study that if you been shown study after study that if you been shown study after study that if you take someone and you sleep deprive them take someone and you sleep deprive them take someone and you sleep deprive them for 21 hours and give them 25 to 30 for 21 hours and give them 25 to 30 for 21 hours and give them 25 to 30 grams of creatine, not only does it grams of creatine, not only does it grams of creatine, not only does it negate the cognitive deficits of sleep negate the cognitive deficits of sleep negate the cognitive deficits of sleep deprivation, it makes people function deprivation, it makes people function deprivation, it makes people function better than if they were well rested.

01:00better than if they were well rested. better than if they were well rested. And then there's magnesium. There have And then there's magnesium. There have And then there's magnesium. There have been studies showing that people with been studies showing that people with been studies showing that people with the highest magnesium levels have a 40% the highest magnesium levels have a 40% the highest magnesium levels have a 40% lower all-c cause mortality. And over lower all-c cause mortality. And over lower all-c cause mortality. And over 300 different enzymes in your body need 300 different enzymes in your body need 300 different enzymes in your body need it to help with short-term survival. And it to help with short-term survival. And it to help with short-term survival. And yet 50% of the population in the United yet 50% of the population in the United yet 50% of the population in the United States does not have adequate levels of States does not have adequate levels of States does not have adequate levels of magnesium. And there's still more. magnesium. And there's still more. magnesium. And there's still more. There's saunas, red light therapy, There's saunas, red light therapy, There's saunas, red light therapy, ketogenic diets, blueberries, ketogenic diets, blueberries, ketogenic diets, blueberries, electrolytes. We can talk about all of electrolytes. We can talk about all of electrolytes. We can talk about all of them. them. them. >> Please. >> Please. >> Please. >> Okay. So, I found when you go into this >> Okay. So, I found when you go into this >> Okay. So, I found when you go into this sauna, something happens. That's sauna, something happens. That's sauna, something happens. That's incredible. So, incredible. So, incredible. So, I see messages all the time in the I see messages all the time in the I see messages all the time in the comments section that some of you didn't comments section that some of you didn't comments section that some of you didn't realize you didn't subscribe. So, if you realize you didn't subscribe. So, if you realize you didn't subscribe. So, if you could do me a favor and double check if could do me a favor and double check if could do me a favor and double check if you're a subscriber to this channel, you're a subscriber to this channel, you're a subscriber to this channel, that would be tremendously appreciated. that would be tremendously appreciated. that would be tremendously appreciated. It's the simple, it's the free thing It's the simple, it's the free thing It's the simple, it's the free thing that anybody that watches this show that anybody that watches this show that anybody that watches this show frequently can do to help us here to frequently can do to help us here to frequently can do to help us here to keep everything going in this show in keep everything going in this show in keep everything going in this show in the trajectory it's on. So, please do the trajectory it's on. So, please do the trajectory it's on. So, please do double check if you've subscribed and uh double check if you've subscribed and uh double check if you've subscribed and uh thank you so much because in a strange thank you so much because in a strange thank you so much because in a strange way you are you're part of our history way you are you're part of our history way you are you're part of our history and you're on this journey with us and I and you're on this journey with us and I and you're on this journey with us and I appreciate you for that. So, yeah, thank appreciate you for that. So, yeah, thank appreciate you for that. So, yeah, thank you.

02:00>> Dr. Ronda Patrick, you strike me as a >> Dr. Ronda Patrick, you strike me as a fairly obsessed person. fairly obsessed person. fairly obsessed person. What is it you're obsessed about and why What is it you're obsessed about and why What is it you're obsessed about and why are you obsessed about it? Because I can are you obsessed about it? Because I can are you obsessed about it? Because I can see from speaking to you previously how see from speaking to you previously how see from speaking to you previously how passionate you are about the subjects passionate you are about the subjects passionate you are about the subjects we're going to talk to about today. And we're going to talk to about today. And we're going to talk to about today. And so I was I was um I was wondering what so I was I was um I was wondering what so I was I was um I was wondering what it is about these subjects that is it is about these subjects that is it is about these subjects that is driving you and what what you're trying driving you and what what you're trying driving you and what what you're trying to accomplish. to accomplish. to accomplish. >> I've learned through my experience. So I >> I've learned through my experience. So I >> I've learned through my experience. So I have a PhD in biomedical science. I've have a PhD in biomedical science. I've have a PhD in biomedical science. I've done research on aging, on cancer, on done research on aging, on cancer, on done research on aging, on cancer, on metabolism, nutrition, neuroscience, a metabolism, nutrition, neuroscience, a metabolism, nutrition, neuroscience, a lot of different fields, very lot of different fields, very lot of different fields, very cross-disciplinary. cross-disciplinary. cross-disciplinary. And I've realized over, you know, the And I've realized over, you know, the And I've realized over, you know, the decades of doing research that there are decades of doing research that there are decades of doing research that there are many different small changes that can be many different small changes that can be many different small changes that can be made that have a really big impact on made that have a really big impact on made that have a really big impact on our health, what's called our health our health, what's called our health our health, what's called our health span. So, this is essentially being span. So, this is essentially being span. So, this is essentially being disease-free uh throughout our life, disease-free uh throughout our life, disease-free uh throughout our life, being healthy, feeling good. And I'm being healthy, feeling good. And I'm

03:00being healthy, feeling good. And I'm sort of obsessed with trying to optimize sort of obsessed with trying to optimize sort of obsessed with trying to optimize that and find a protocol to optimize it that and find a protocol to optimize it that and find a protocol to optimize it and then share that information with the and then share that information with the and then share that information with the world. And it's funny because, you know, world. And it's funny because, you know, world. And it's funny because, you know, we live in a time now where we've got we live in a time now where we've got we live in a time now where we've got access to so much information, access to so much information, access to so much information, overwhelming amount of information. But overwhelming amount of information. But overwhelming amount of information. But the reality is is that simple important the reality is is that simple important the reality is is that simple important tools that people can do in their life tools that people can do in their life tools that people can do in their life right now to drastically improve the way right now to drastically improve the way right now to drastically improve the way they age are still not known to the they age are still not known to the they age are still not known to the general population. And so my mission is general population. And so my mission is general population. And so my mission is to get that knowledge to people so that to get that knowledge to people so that to get that knowledge to people so that they can make these simple changes and they can make these simple changes and they can make these simple changes and live healthier and feel better. live healthier and feel better. live healthier and feel better. >> And what will be the impact on their >> And what will be the impact on their >> And what will be the impact on their lives if they understand that lives if they understand that lives if they understand that information and start to implement their information and start to implement their information and start to implement their that information on a real sort of that information on a real sort of that information on a real sort of specific practical specific practical specific practical in a real specific practical sense. in a real specific practical sense. in a real specific practical sense. >> Well, there are things that people are >> Well, there are things that people are >> Well, there are things that people are deficient in, for example, that they deficient in, for example, that they deficient in, for example, that they could simply take a supplement. Vitamin could simply take a supplement. Vitamin could simply take a supplement. Vitamin D is a is a good example that could D is a is a good example that could D is a is a good example that could affect their disease risk, their

04:00affect their disease risk, their affect their disease risk, their dementia risk. I mean, so you're talking dementia risk. I mean, so you're talking dementia risk. I mean, so you're talking about quality of life improvement about quality of life improvement about quality of life improvement right now and also later. So, it affects right now and also later. So, it affects right now and also later. So, it affects mood, it affects depression, and it mood, it affects depression, and it mood, it affects depression, and it affects your neurodeenerative disease affects your neurodeenerative disease affects your neurodeenerative disease risk risk like dementia and Alzheimer's risk risk like dementia and Alzheimer's risk risk like dementia and Alzheimer's disease. So there are lowhanging fruits, disease. So there are lowhanging fruits, disease. So there are lowhanging fruits, things that are simple that you can just things that are simple that you can just things that are simple that you can just basically fill these gaps. I mean there basically fill these gaps. I mean there basically fill these gaps. I mean there are things that are also a little more are things that are also a little more are things that are also a little more effortful and this is where exercise effortful and this is where exercise effortful and this is where exercise comes in where you put in this effort comes in where you put in this effort comes in where you put in this effort and it just if you could pill up what and it just if you could pill up what and it just if you could pill up what exercise does in a pill, I mean it would exercise does in a pill, I mean it would exercise does in a pill, I mean it would be be the biggest blockbuster miracle be be the biggest blockbuster miracle be be the biggest blockbuster miracle drug out there. I mean it blow ozic out drug out there. I mean it blow ozic out drug out there. I mean it blow ozic out of the water. It'd be I mean just no of the water. It'd be I mean just no of the water. It'd be I mean just no comparison. So, um I think I think that comparison. So, um I think I think that comparison. So, um I think I think that you know again that it's it's these you know again that it's it's these you know again that it's it's these little things that you can do that is little things that you can do that is little things that you can do that is going to help with depression, help with going to help with depression, help with going to help with depression, help with mood right now, make you feel better mood right now, make you feel better mood right now, make you feel better right now, give you more energy, help right now, give you more energy, help right now, give you more energy, help you be more focused, help you be more you be more focused, help you be more you be more focused, help you be more motivated, but also affect your motivated, but also affect your motivated, but also affect your long-term disease risk so that you know long-term disease risk so that you know long-term disease risk so that you know when you're older in life, you're not when you're older in life, you're not when you're older in life, you're not demented. And that affects you, it

05:00demented. And that affects you, it demented. And that affects you, it affects your family. So I think I think affects your family. So I think I think affects your family. So I think I think it's it's just an important it's so it's it's just an important it's so it's it's just an important it's so important because there are easy things important because there are easy things important because there are easy things that can be done that people just don't that can be done that people just don't that can be done that people just don't know about. know about. know about. >> Is there a psychological element to this >> Is there a psychological element to this >> Is there a psychological element to this where we kind of see aging as an where we kind of see aging as an where we kind of see aging as an inevitability so we don't fight it inevitability so we don't fight it inevitability so we don't fight it because we only seem to interfere with because we only seem to interfere with because we only seem to interfere with and fight and are motivated by things in and fight and are motivated by things in and fight and are motivated by things in life there where we feel like we've got life there where we feel like we've got life there where we feel like we've got an element of control and we see we see an element of control and we see we see an element of control and we see we see everybody get old and we see everybody everybody get old and we see everybody everybody get old and we see everybody start to you know lean over a little bit start to you know lean over a little bit start to you know lean over a little bit and struggle to walk and get a little and struggle to walk and get a little and struggle to walk and get a little bit more frail. So I think because we've bit more frail. So I think because we've bit more frail. So I think because we've observed that so much over the last observed that so much over the last observed that so much over the last couple of decades. I'm 30 years just couple of decades. I'm 30 years just couple of decades. I'm 30 years just over 30 years old. I assume that will over 30 years old. I assume that will over 30 years old. I assume that will happen to me. So I've seen my dad, you happen to me. So I've seen my dad, you happen to me. So I've seen my dad, you know, get older, get a little bit more know, get older, get a little bit more know, get older, get a little bit more large, lose his lean muscle. So I think, large, lose his lean muscle. So I think, large, lose his lean muscle. So I think, well, I'm like my dad. I've got the some well, I'm like my dad. I've got the some well, I'm like my dad. I've got the some of the same genetics. That's inevitable of the same genetics. That's inevitable of the same genetics. That's inevitable for me. for me. for me. >> So genetics does play a role in the way >> So genetics does play a role in the way >> So genetics does play a role in the way you age, but it's a small role. In fact, you age, but it's a small role. In fact, you age, but it's a small role. In fact, 70% or more of the way you're aging is

06:0070% or more of the way you're aging is 70% or more of the way you're aging is actually due to your lifestyle. Let's actually due to your lifestyle. Let's actually due to your lifestyle. Let's just imagine two 70ish year old men, just imagine two 70ish year old men, just imagine two 70ish year old men, okay? John and Rob. And John, you know, okay? John and Rob. And John, you know, okay? John and Rob. And John, you know, he's razor sharp. He can carry groceries he's razor sharp. He can carry groceries he's razor sharp. He can carry groceries to his car. He doesn't get out of to his car. He doesn't get out of to his car. He doesn't get out of breath. You know, I mean, he's he's breath. You know, I mean, he's he's breath. You know, I mean, he's he's feeling healthy. He's be able to he can feeling healthy. He's be able to he can feeling healthy. He's be able to he can walk efficiently, right? And then walk efficiently, right? And then walk efficiently, right? And then there's Rob. And Rob is there's Rob. And Rob is there's Rob. And Rob is forgetting his words. You know, he's not forgetting his words. You know, he's not forgetting his words. You know, he's not cognitively sharp. He's out of breath cognitively sharp. He's out of breath cognitively sharp. He's out of breath just from walking to his car. He has a just from walking to his car. He has a just from walking to his car. He has a really hard time carrying groceries. really hard time carrying groceries. really hard time carrying groceries. Genetics only plays a small role in in Genetics only plays a small role in in Genetics only plays a small role in in those two different outcomes for those those two different outcomes for those those two different outcomes for those two men. The biggest, I would say, thing two men. The biggest, I would say, thing two men. The biggest, I would say, thing that's dictating the way these two men that's dictating the way these two men that's dictating the way these two men age is their lifestyle, with a huge part age is their lifestyle, with a huge part age is their lifestyle, with a huge part of that actually being exercise. Mhm. of that actually being exercise. Mhm. of that actually being exercise. Mhm. >> And you know, I know we've all heard it >> And you know, I know we've all heard it >> And you know, I know we've all heard it from our mother or grandmother, from our mother or grandmother, from our mother or grandmother, great-grandmother. You know, exercise is great-grandmother. You know, exercise is great-grandmother. You know, exercise is is good for you. If you eat healthy and is good for you. If you eat healthy and is good for you. If you eat healthy and you exercise, you're going to you're

07:00you exercise, you're going to you're you exercise, you're going to you're going to be healthier. And that's like a going to be healthier. And that's like a going to be healthier. And that's like a general statement, but the reality is it general statement, but the reality is it general statement, but the reality is it is so true that exercise affects is so true that exercise affects is so true that exercise affects everything, you know, down to the everything, you know, down to the everything, you know, down to the molecular level in terms of like the way molecular level in terms of like the way molecular level in terms of like the way you're aging. So, um, no, it's not just you're aging. So, um, no, it's not just you're aging. So, um, no, it's not just dictated by genetics and it's not dictated by genetics and it's not dictated by genetics and it's not inevitable and there are things that you inevitable and there are things that you inevitable and there are things that you can do to dramatically age better. can do to dramatically age better. can do to dramatically age better. >> So, let's play a little a little game >> So, let's play a little a little game >> So, let's play a little a little game here. So, imagine that I listened to here. So, imagine that I listened to here. So, imagine that I listened to your advice and the things that you know your advice and the things that you know your advice and the things that you know about health, longevity, aging, um, and about health, longevity, aging, um, and about health, longevity, aging, um, and I followed all of them, which is very I followed all of them, which is very I followed all of them, which is very hard to do because, you know, hard to do because, you know, hard to do because, you know, implementation is is not the same thing implementation is is not the same thing implementation is is not the same thing as knowledge. So, imagine that's person as knowledge. So, imagine that's person as knowledge. So, imagine that's person A, that's Steve A, and then there's A, that's Steve A, and then there's A, that's Steve A, and then there's Steve B. I do the exact opposite. Based Steve B. I do the exact opposite. Based Steve B. I do the exact opposite. Based on what you know about the science and on what you know about the science and on what you know about the science and about outcomes and expected outcomes, about outcomes and expected outcomes, about outcomes and expected outcomes, how would Steve A that followed your how would Steve A that followed your how would Steve A that followed your advice advice advice live his uh live his life as he ages? live his uh live his life as he ages? live his uh live his life as he ages? And how would Steve's B, how would his And how would Steve's B, how would his And how would Steve's B, how would his outcomes be as he ages? Like what would

08:00outcomes be as he ages? Like what would outcomes be as he ages? Like what would you if you had to obviously this is like you if you had to obviously this is like you if you had to obviously this is like super you're forecasting here and it's super you're forecasting here and it's super you're forecasting here and it's hypothetical, but what do you think the hypothetical, but what do you think the hypothetical, but what do you think the variance in these two people's lives variance in these two people's lives variance in these two people's lives would be? Well, if you're talking about would be? Well, if you're talking about would be? Well, if you're talking about the extreme ends, like if Steve B was the extreme ends, like if Steve B was the extreme ends, like if Steve B was like eating sugar and smoking and like eating sugar and smoking and like eating sugar and smoking and drinking and just obese and sedentary, drinking and just obese and sedentary, drinking and just obese and sedentary, everything that you don't want to, everything that you don't want to, everything that you don't want to, >> which is like a lot of the population. >> which is like a lot of the population. >> which is like a lot of the population. >> I mean, then you're talking like a >> I mean, then you're talking like a >> I mean, then you're talking like a 14-year difference in life expectancy, 14-year difference in life expectancy, 14-year difference in life expectancy, which is pretty big. But not just life which is pretty big. But not just life which is pretty big. But not just life expectancy, expectancy, expectancy, the way your your independence, right, the way your your independence, right, the way your your independence, right, your your mind, so you'd be forgetful. I your your mind, so you'd be forgetful. I your your mind, so you'd be forgetful. I mean, it would just be it would it would mean, it would just be it would it would mean, it would just be it would it would be a terrible quality of life, right? be a terrible quality of life, right? be a terrible quality of life, right? So, it's not only are you going to die So, it's not only are you going to die So, it's not only are you going to die earlier, you're not you're just not earlier, you're not you're just not earlier, you're not you're just not going to live a good quality of life. going to live a good quality of life. going to live a good quality of life. So, so Steve A might be into his 90s and So, so Steve A might be into his 90s and So, so Steve A might be into his 90s and out surfing, you know, because you're out surfing, you know, because you're out surfing, you know, because you're you've exercised, you've you've given you've exercised, you've you've given you've exercised, you've you've given your body like the right nutrients that your body like the right nutrients that your body like the right nutrients that it needs, you've gotten good sleep,

09:00it needs, you've gotten good sleep, it needs, you've gotten good sleep, you're not overweight, you're not eating you're not overweight, you're not eating you're not overweight, you're not eating a lot of refined sugar, all these things a lot of refined sugar, all these things a lot of refined sugar, all these things that sort of accelerate the aging that sort of accelerate the aging that sort of accelerate the aging process. And we can talk about different process. And we can talk about different process. And we can talk about different components of this and how they do components of this and how they do components of this and how they do affect the way we age and our disease affect the way we age and our disease affect the way we age and our disease risk, but I mean there's there's studies risk, but I mean there's there's studies risk, but I mean there's there's studies that show even like a 14-year difference that show even like a 14-year difference that show even like a 14-year difference in life expectancy for like someone in life expectancy for like someone in life expectancy for like someone who's morbidly obese versus lean. who's morbidly obese versus lean. who's morbidly obese versus lean. >> So Steve A could be out surfing at 90 >> So Steve A could be out surfing at 90 >> So Steve A could be out surfing at 90 and Steve B would be potentially dying and Steve B would be potentially dying and Steve B would be potentially dying at 75, but also his quality of life at 75, but also his quality of life at 75, but also his quality of life would his health span would diminish would his health span would diminish would his health span would diminish probably in his 40s and 50s, probably in his 40s and 50s, probably in his 40s and 50s, >> right? >> right? >> right? So it's really it's a 14year reduction So it's really it's a 14year reduction So it's really it's a 14year reduction in lifespan but potentially a 30 40 year in lifespan but potentially a 30 40 year in lifespan but potentially a 30 40 year reduction in health span reduction in health span reduction in health span >> in quality of life and health span being >> in quality of life and health span being >> in quality of life and health span being able to be functionally independent able to be functionally independent able to be functionally independent being able to be cognitively sharp feel being able to be cognitively sharp feel being able to be cognitively sharp feel good right and your mood I mean all good right and your mood I mean all good right and your mood I mean all these things are affected these things are affected these things are affected >> you must be sitting on some some crazy >> you must be sitting on some some crazy >> you must be sitting on some some crazy ideas because as a biomedical science ideas because as a biomedical science ideas because as a biomedical science you can kind of see as a biomedical you can kind of see as a biomedical you can kind of see as a biomedical scientist you can see some of the

10:00scientist you can see some of the scientist you can see some of the research and technology that's coming research and technology that's coming research and technology that's coming down the pipe so I'm wondering Before we down the pipe so I'm wondering Before we down the pipe so I'm wondering Before we get into the the conversation, are there get into the the conversation, are there get into the the conversation, are there any big ideas about the future of aging any big ideas about the future of aging any big ideas about the future of aging and longevity that are in your mind that and longevity that are in your mind that and longevity that are in your mind that you think about that are actually really you think about that are actually really you think about that are actually really important to know because as Brian important to know because as Brian important to know because as Brian Johnson has often said to me, Johnson has often said to me, Johnson has often said to me, you want to live to to see these you want to live to to see these you want to live to to see these breakthroughs. breakthroughs. breakthroughs. >> Yes. Yes. I am excited about some gene >> Yes. Yes. I am excited about some gene >> Yes. Yes. I am excited about some gene therapies and being able to sort of therapies and being able to sort of therapies and being able to sort of reprogram our our cells to be more reprogram our our cells to be more reprogram our our cells to be more youthful. So, you know, this is this is youthful. So, you know, this is this is youthful. So, you know, this is this is something that was pioneered back in something that was pioneered back in something that was pioneered back in 2006 by Shinya Yamanaka from Japan and 2006 by Shinya Yamanaka from Japan and 2006 by Shinya Yamanaka from Japan and he actually won the Nobel Prize. Why his he actually won the Nobel Prize. Why his he actually won the Nobel Prize. Why his research was so important for the field research was so important for the field research was so important for the field of aging wasn't really known at that of aging wasn't really known at that of aging wasn't really known at that time. What he had shown is that you time. What he had shown is that you time. What he had shown is that you could take a cell that's old and it could take a cell that's old and it could take a cell that's old and it could be a any cell. It could be from an could be a any cell. It could be from an could be a any cell. It could be from an 85year-old person with Parkinson's

11:0085year-old person with Parkinson's 85year-old person with Parkinson's disease, for example, and you get it. disease, for example, and you get it. disease, for example, and you get it. You know, we're constantly getting skin You know, we're constantly getting skin You know, we're constantly getting skin cells and sloing them off every day. You cells and sloing them off every day. You cells and sloing them off every day. You can take one of those cells and add four can take one of those cells and add four can take one of those cells and add four different proteins to them. They're different proteins to them. They're different proteins to them. They're called transcription factors. called transcription factors. called transcription factors. Essentially, all that means is they're Essentially, all that means is they're Essentially, all that means is they're kind of like master orchestrators of kind of like master orchestrators of kind of like master orchestrators of many different genes in your body and many different genes in your body and many different genes in your body and how genes are activated and turned on how genes are activated and turned on how genes are activated and turned on and doing what they're supposed to or and doing what they're supposed to or and doing what they're supposed to or they're turned off and quiet for the they're turned off and quiet for the they're turned off and quiet for the time that they're supposed to be quiet. time that they're supposed to be quiet. time that they're supposed to be quiet. And it's you you add those four proteins And it's you you add those four proteins And it's you you add those four proteins and you can take that 85year-old cell and you can take that 85year-old cell and you can take that 85year-old cell skin cell from a person with Parkinson skin cell from a person with Parkinson skin cell from a person with Parkinson disease and you can make it into what's disease and you can make it into what's disease and you can make it into what's called an embryionic stem cell. And it called an embryionic stem cell. And it called an embryionic stem cell. And it does that by sort of wiping out the does that by sort of wiping out the does that by sort of wiping out the what's called epiggenome. So people are what's called epiggenome. So people are what's called epiggenome. So people are familiar with their DNA, right? Well, familiar with their DNA, right? Well, familiar with their DNA, right? Well, the epiggenome is something that sort of the epiggenome is something that sort of the epiggenome is something that sort of sits on top of your DNA and it sits on top of your DNA and it sits on top of your DNA and it regulates, you know, how your genes are regulates, you know, how your genes are regulates, you know, how your genes are being expressed or turned on and off, being expressed or turned on and off, being expressed or turned on and off, right? And it sort of brings it back, right? And it sort of brings it back, right? And it sort of brings it back, reprograms it to this youthful state

12:00reprograms it to this youthful state reprograms it to this youthful state where it becomes an embryionic stem where it becomes an embryionic stem where it becomes an embryionic stem cell. And then that embryionic stem cell cell. And then that embryionic stem cell cell. And then that embryionic stem cell can then form any type of cell in the can then form any type of cell in the can then form any type of cell in the body. you can form a heart cell or a body. you can form a heart cell or a body. you can form a heart cell or a liver cell or a brain cell or a cell liver cell or a brain cell or a cell liver cell or a brain cell or a cell from your eye and so this is called from your eye and so this is called from your eye and so this is called induced pur potent stem cells and this induced pur potent stem cells and this induced pur potent stem cells and this was a breakthrough at the time because was a breakthrough at the time because was a breakthrough at the time because it's it was so import it's important for it's it was so import it's important for it's it was so import it's important for cell regenerative therapies okay let's cell regenerative therapies okay let's cell regenerative therapies okay let's say someone does have Parkinson's say someone does have Parkinson's say someone does have Parkinson's disease and you want you know disease and you want you know disease and you want you know Parkinson's disease people are losing Parkinson's disease people are losing Parkinson's disease people are losing dopamineergic neurons and their dopamineergic neurons and their dopamineergic neurons and their substantia so these are dopamine substantia so these are dopamine substantia so these are dopamine producing neurons and dopamine is producing neurons and dopamine is producing neurons and dopamine is important for motivation and it plays a important for motivation and it plays a important for motivation and it plays a role in our, you know, cognitive role in our, you know, cognitive role in our, you know, cognitive function, but it's also important for function, but it's also important for function, but it's also important for movement, right? So, um, people with movement, right? So, um, people with movement, right? So, um, people with Parkinson's disease are losing those at Parkinson's disease are losing those at Parkinson's disease are losing those at a rapid rate and they lose control of a rapid rate and they lose control of a rapid rate and they lose control of their motor capabilities. And so, you their motor capabilities. And so, you their motor capabilities. And so, you want to be able to take an old skin cell want to be able to take an old skin cell want to be able to take an old skin cell from someone, reprogram it to become a from someone, reprogram it to become a from someone, reprogram it to become a dopamine neuron and then inject it into dopamine neuron and then inject it into dopamine neuron and then inject it into that person, right? It's their own cell, that person, right? It's their own cell, that person, right? It's their own cell, so they're not going to reject it, so they're not going to reject it, so they're not going to reject it, right? So, that was like the big thought

13:00right? So, that was like the big thought right? So, that was like the big thought at the time. Fast forward, you know, a at the time. Fast forward, you know, a at the time. Fast forward, you know, a decade or so and a a whole handful of decade or so and a a whole handful of decade or so and a a whole handful of brilliant aging scientists have brilliant aging scientists have brilliant aging scientists have discovered that instead of taking these discovered that instead of taking these discovered that instead of taking these old cells and putting these four old cells and putting these four old cells and putting these four proteins on it to become this sort of proteins on it to become this sort of proteins on it to become this sort of stem cell, they can pulse it. Just a stem cell, they can pulse it. Just a stem cell, they can pulse it. Just a quick little pulse. quick little pulse. quick little pulse. >> What is a pulse? Like an electronic >> What is a pulse? Like an electronic >> What is a pulse? Like an electronic shock? shock? shock? >> No, what I mean is it's just not >> No, what I mean is it's just not >> No, what I mean is it's just not incubated for as long of a time period. incubated for as long of a time period. incubated for as long of a time period. So, it's a shorter time interval that So, it's a shorter time interval that So, it's a shorter time interval that you're putting these four different you're putting these four different you're putting these four different transcription factors on top of the cell transcription factors on top of the cell transcription factors on top of the cell that reprogram it, right? And the reason that reprogram it, right? And the reason that reprogram it, right? And the reason for the shorter time is that you don't for the shorter time is that you don't for the shorter time is that you don't want it to lose its cellular identity. want it to lose its cellular identity. want it to lose its cellular identity. So, let's say it was a skin cell. You So, let's say it was a skin cell. You So, let's say it was a skin cell. You want it to stay a skin cell, not become want it to stay a skin cell, not become want it to stay a skin cell, not become an embryionic stem cell, but you want it an embryionic stem cell, but you want it an embryionic stem cell, but you want it to be a skin cell from a one-year-old, to be a skin cell from a one-year-old, to be a skin cell from a one-year-old, not an 85y old. not an 85y old. not an 85y old. >> So, the way to do that is what's called >> So, the way to do that is what's called >> So, the way to do that is what's called partial reprogramming. And so they partial reprogramming. And so they partial reprogramming. And so they basically researchers have found that

14:00basically researchers have found that basically researchers have found that you can just sort of what I call pulse. you can just sort of what I call pulse. you can just sort of what I call pulse. It's partial reprogramming. You're kind It's partial reprogramming. You're kind It's partial reprogramming. You're kind of putting it on for like a shorter of putting it on for like a shorter of putting it on for like a shorter period of time and then that cell keeps period of time and then that cell keeps period of time and then that cell keeps its identity but it's youthful. It wipes its identity but it's youthful. It wipes its identity but it's youthful. It wipes out all the damage, everything that's out all the damage, everything that's out all the damage, everything that's accumulated over those those 85 years. accumulated over those those 85 years. accumulated over those those 85 years. And this has been shown in animal And this has been shown in animal And this has been shown in animal studies in rodents that if you if you studies in rodents that if you if you studies in rodents that if you if you add these four different transcription add these four different transcription add these four different transcription factors and you give them to mice, you factors and you give them to mice, you factors and you give them to mice, you can rejuvenate many of the different can rejuvenate many of the different can rejuvenate many of the different organs. So essentially turning back the organs. So essentially turning back the organs. So essentially turning back the aging clock in different organs in these aging clock in different organs in these aging clock in different organs in these mice. Now this obviously has to be mice. Now this obviously has to be mice. Now this obviously has to be translated to humans, but I think it's translated to humans, but I think it's translated to humans, but I think it's super exciting and I do think it's the super exciting and I do think it's the super exciting and I do think it's the future in terms of solving aging and future in terms of solving aging and future in terms of solving aging and rejuvenation, rejuvenating our organs. rejuvenation, rejuvenating our organs. rejuvenation, rejuvenating our organs. And so it's something that I'm pretty And so it's something that I'm pretty And so it's something that I'm pretty excited about and following closely. excited about and following closely. excited about and following closely. >> And are they then living longer? >> And are they then living longer? >> And are they then living longer? >> Some of these studies were done in >> Some of these studies were done in >> Some of these studies were done in animals that are what's called animals that are what's called animals that are what's called accelerated aging. So yes, they were accelerated aging. So yes, they were accelerated aging. So yes, they were living longer in that background of

15:00living longer in that background of living longer in that background of accelerated aging. Um the question is, accelerated aging. Um the question is, accelerated aging. Um the question is, you know, can they live longer if it's you know, can they live longer if it's you know, can they live longer if it's just a normal mouse that's not like an just a normal mouse that's not like an just a normal mouse that's not like an accelerated aging model? And and these accelerated aging model? And and these accelerated aging model? And and these are things that are all being done right are things that are all being done right are things that are all being done right now. These sorts of studies are in now. These sorts of studies are in now. These sorts of studies are in progress. progress. progress. Where do you think is the most important Where do you think is the most important Where do you think is the most important place for us to start this conversation place for us to start this conversation place for us to start this conversation based on everything you know and maybe based on everything you know and maybe based on everything you know and maybe some of the presumably there's some like some of the presumably there's some like some of the presumably there's some like foundational stuff, right? foundational stuff, right? foundational stuff, right? >> I do. I think the important place to >> I do. I think the important place to >> I do. I think the important place to start would be we're talking about we start would be we're talking about we start would be we're talking about we were talking about aging as a disease were talking about aging as a disease were talking about aging as a disease and I think being sedentary is a disease and I think being sedentary is a disease and I think being sedentary is a disease and I think that's a good place to and I think that's a good place to and I think that's a good place to start. What I mean by being sedentary is start. What I mean by being sedentary is start. What I mean by being sedentary is not physically active. someone who not physically active. someone who not physically active. someone who doesn't engage in any type of physical doesn't engage in any type of physical doesn't engage in any type of physical activity. activity. activity. >> And what is the spectrum there of, you >> And what is the spectrum there of, you >> And what is the spectrum there of, you know, someone who doesn't move at all know, someone who doesn't move at all know, someone who doesn't move at all for, you know, 24 hours a day versus for, you know, 24 hours a day versus for, you know, 24 hours a day versus you've got obviously someone that's you've got obviously someone that's you've got obviously someone that's constantly running marathons and doing constantly running marathons and doing constantly running marathons and doing crazy stuff, but where is where are most crazy stuff, but where is where are most crazy stuff, but where is where are most of us on that scale? And are we moving

16:00of us on that scale? And are we moving of us on that scale? And are we moving enough? enough? enough? >> Most of us are not moving on that >> Most of us are not moving on that >> Most of us are not moving on that enough. And most of us are, if you're enough. And most of us are, if you're enough. And most of us are, if you're talking about globally, we're on that talking about globally, we're on that talking about globally, we're on that sedentary scale where we're just not sedentary scale where we're just not sedentary scale where we're just not physically active. we sit at our physically active. we sit at our physically active. we sit at our computer or our desk or our cubicle, you computer or our desk or our cubicle, you computer or our desk or our cubicle, you know, all day and we're not we're not know, all day and we're not we're not know, all day and we're not we're not actually moving around a lot. Um, and I actually moving around a lot. Um, and I actually moving around a lot. Um, and I say I say sedentaryism say I say sedentaryism say I say sedentaryism is a disease because it's actually been is a disease because it's actually been is a disease because it's actually been shown to shown to shown to increase the risk of early mortality increase the risk of early mortality increase the risk of early mortality even more than diseases that we know of even more than diseases that we know of even more than diseases that we know of like type two diabetes, cardiovascular like type two diabetes, cardiovascular like type two diabetes, cardiovascular disease, or even terrible habits like disease, or even terrible habits like disease, or even terrible habits like smoking. So being sedentary actually smoking. So being sedentary actually smoking. So being sedentary actually could predict early mortality even more could predict early mortality even more could predict early mortality even more than those diseases. But it it it's than those diseases. But it it it's than those diseases. But it it it's let's take a step back. It's even bigger let's take a step back. It's even bigger let's take a step back. It's even bigger than that. There there's this amazing than that. There there's this amazing than that. There there's this amazing study. It's called the Dallas bed rest study. It's called the Dallas bed rest study. It's called the Dallas bed rest study. And the study started back in the study. And the study started back in the study. And the study started back in the 1960s. And this is done by probably the 1960s. And this is done by probably the 1960s. And this is done by probably the world's most talented cardiovascular

17:00world's most talented cardiovascular world's most talented cardiovascular exercise physiologists. exercise physiologists. exercise physiologists. And so Ben Saltine, uh, Jerry Mitchell And so Ben Saltine, uh, Jerry Mitchell And so Ben Saltine, uh, Jerry Mitchell were involved in this early study in the were involved in this early study in the were involved in this early study in the 1960s. And what they did was they took 1960s. And what they did was they took 1960s. And what they did was they took five men, they were college students and five men, they were college students and five men, they were college students and they put them on bed rest. And this is they put them on bed rest. And this is they put them on bed rest. And this is like 3 weeks of legitimate bed rest. like 3 weeks of legitimate bed rest. like 3 weeks of legitimate bed rest. We're talking they couldn't get up to go We're talking they couldn't get up to go We're talking they couldn't get up to go to the bathroom, so they had catheter in to the bathroom, so they had catheter in to the bathroom, so they had catheter in them. They did not move for three week. them. They did not move for three week. them. They did not move for three week. The researchers wanted to find out what The researchers wanted to find out what The researchers wanted to find out what happens to your cardiovascular system if happens to your cardiovascular system if happens to your cardiovascular system if you are not moving around for three you are not moving around for three you are not moving around for three weeks. And now if you think about it, weeks. And now if you think about it, weeks. And now if you think about it, you know, there's a lot of people that you know, there's a lot of people that you know, there's a lot of people that are undergoing surgery or they have some are undergoing surgery or they have some are undergoing surgery or they have some sort of bad illness, influenza or sort of bad illness, influenza or sort of bad illness, influenza or something that keeps them bedridden for something that keeps them bedridden for something that keeps them bedridden for it's not unusual to be 3 weeks to be it's not unusual to be 3 weeks to be it's not unusual to be 3 weeks to be honest. So it's not completely honest. So it's not completely honest. So it's not completely irrelevant. irrelevant. irrelevant. And what was found is after that 3 And what was found is after that 3 And what was found is after that 3 weeks, you know, their cardiovascular weeks, you know, their cardiovascular weeks, you know, their cardiovascular system was just tanked. And one of the system was just tanked. And one of the system was just tanked. And one of the major they they were probably the some major they they were probably the some major they they were probably the some of the most wellstied men at the time.

18:00of the most wellstied men at the time. of the most wellstied men at the time. And um one of the biggest factors that And um one of the biggest factors that And um one of the biggest factors that was measured was their cardiorespiratory was measured was their cardiorespiratory was measured was their cardiorespiratory fitness. This is often called V2 max. fitness. This is often called V2 max. fitness. This is often called V2 max. And essentially it's the maximum amount And essentially it's the maximum amount And essentially it's the maximum amount of oxygen that you can breathe in and of oxygen that you can breathe in and of oxygen that you can breathe in and your lungs then breathe that oxygen to your lungs then breathe that oxygen to your lungs then breathe that oxygen to your muscles. And it's measured during your muscles. And it's measured during your muscles. And it's measured during maximal exercise. You're putting in a maximal exercise. You're putting in a maximal exercise. You're putting in a maximum effort and that's called your maximum effort and that's called your maximum effort and that's called your cardiorespiratory fitness. And we can cardiorespiratory fitness. And we can cardiorespiratory fitness. And we can talk a little bit more about that. But talk a little bit more about that. But talk a little bit more about that. But their cardiorespir respiratory fitness their cardiorespir respiratory fitness their cardiorespir respiratory fitness tank. And now I mentioned this was in tank. And now I mentioned this was in tank. And now I mentioned this was in the 1960s. About 30 years later, and the 1960s. About 30 years later, and the 1960s. About 30 years later, and this is where uh Ben Lavine came into this is where uh Ben Lavine came into this is where uh Ben Lavine came into the study. He's at the UT Southwestern the study. He's at the UT Southwestern the study. He's at the UT Southwestern in Dallas. He's also very one of the in Dallas. He's also very one of the in Dallas. He's also very one of the most famous, you know, cardiovascular most famous, you know, cardiovascular most famous, you know, cardiovascular exercise physiologists out there right exercise physiologists out there right exercise physiologists out there right now. They found these five men from 30 now. They found these five men from 30 now. They found these five men from 30 years earlier and they measured their years earlier and they measured their years earlier and they measured their cardiorespiratory fitness and a variety cardiorespiratory fitness and a variety cardiorespiratory fitness and a variety of other parameters that they had of other parameters that they had of other parameters that they had measured at the time. And what they measured at the time. And what they measured at the time. And what they found was that three weeks of bed rest found was that three weeks of bed rest found was that three weeks of bed rest was worse on their cardiorespiratory was worse on their cardiorespiratory was worse on their cardiorespiratory fitness than 30 years of aging. So

19:00fitness than 30 years of aging. So fitness than 30 years of aging. So essentially their cardiorespiratory essentially their cardiorespiratory essentially their cardiorespiratory fitness was no worse 30 years later than fitness was no worse 30 years later than fitness was no worse 30 years later than it was after their 3 weeks of bed rest it was after their 3 weeks of bed rest it was after their 3 weeks of bed rest which is kind of amazing because you which is kind of amazing because you which is kind of amazing because you would think that the 30 years of aging would think that the 30 years of aging would think that the 30 years of aging would be worse on your cardiorespiratory would be worse on your cardiorespiratory would be worse on your cardiorespiratory fitness than the three weeks of bed fitness than the three weeks of bed fitness than the three weeks of bed rest. And it's the same the same rest. And it's the same the same rest. And it's the same the same individuals, individuals, individuals, >> the same individuals, the same five men. >> the same individuals, the same five men. >> the same individuals, the same five men. Um, now after the three weeks of bed Um, now after the three weeks of bed Um, now after the three weeks of bed rest, you know, back back in the 1960s, rest, you know, back back in the 1960s, rest, you know, back back in the 1960s, they were able to get their they were able to get their they were able to get their cardiorespiratory fitness back up again cardiorespiratory fitness back up again cardiorespiratory fitness back up again once they started exercising and moving once they started exercising and moving once they started exercising and moving around and it took a while. But when you around and it took a while. But when you around and it took a while. But when you look at their baseline levels, their look at their baseline levels, their look at their baseline levels, their baseline cardiorespiratory fitness and baseline cardiorespiratory fitness and baseline cardiorespiratory fitness and you compare it to their you compare it to their you compare it to their cardiorespiratory fitness baseline 30 cardiorespiratory fitness baseline 30 cardiorespiratory fitness baseline 30 years later, it wasn't worse than what years later, it wasn't worse than what years later, it wasn't worse than what happened when they they compared it to happened when they they compared it to happened when they they compared it to the 3 weeks of bed rest. And you might the 3 weeks of bed rest. And you might the 3 weeks of bed rest. And you might go, well, go, well, go, well, why is that so significant? The why is that so significant? The why is that so significant? The cardiorespiratory fitness dropping. We cardiorespiratory fitness dropping. We cardiorespiratory fitness dropping. We know that cardiorespiratory fitness is know that cardiorespiratory fitness is know that cardiorespiratory fitness is one of the best predictors of longevity.

20:00one of the best predictors of longevity. one of the best predictors of longevity. So there are studies that have shown So there are studies that have shown So there are studies that have shown that people with a high that people with a high that people with a high cardiorespiratory fitness cardiorespiratory fitness cardiorespiratory fitness live five years longer than people with live five years longer than people with live five years longer than people with a low cardiorespiratory fitness. That's, a low cardiorespiratory fitness. That's, a low cardiorespiratory fitness. That's, you know, pretty big difference. They're you know, pretty big difference. They're you know, pretty big difference. They're they're basically 80% less likely to die they're basically 80% less likely to die they're basically 80% less likely to die of many different causes of of death. So of many different causes of of death. So of many different causes of of death. So cardiovascular disease, cancer, cardiovascular disease, cancer, cardiovascular disease, cancer, respiratory disease, things like that respiratory disease, things like that respiratory disease, things like that than people with a low cardiorespiratory than people with a low cardiorespiratory than people with a low cardiorespiratory fitness. So you're really getting, you fitness. So you're really getting, you fitness. So you're really getting, you know, a five-year increased life know, a five-year increased life know, a five-year increased life expectancy. You're sort of pushing and expectancy. You're sort of pushing and expectancy. You're sort of pushing and delaying those age related diseases like delaying those age related diseases like delaying those age related diseases like cardiovascular disease, you know, like cardiovascular disease, you know, like cardiovascular disease, you know, like cancer, for example, you're pushing them cancer, for example, you're pushing them cancer, for example, you're pushing them down later in life. So you're not you're down later in life. So you're not you're down later in life. So you're not you're not dying from them sooner. And we do not dying from them sooner. And we do not dying from them sooner. And we do know that really know that really know that really just going getting anywhere out of that just going getting anywhere out of that just going getting anywhere out of that low cardiorespiratory fitness. So people low cardiorespiratory fitness. So people low cardiorespiratory fitness. So people with the low cardiorespiratory fitness with the low cardiorespiratory fitness with the low cardiorespiratory fitness are people that are sedentary. And if are people that are sedentary. And if are people that are sedentary. And if you just move anywhere above that, even you just move anywhere above that, even you just move anywhere above that, even if you're going low from low bad to like if you're going low from low bad to like if you're going low from low bad to like low normal, you're gaining about two

21:00low normal, you're gaining about two low normal, you're gaining about two years increase in life expectancy. And years increase in life expectancy. And years increase in life expectancy. And that's not really that hard to do. But that's not really that hard to do. But that's not really that hard to do. But if you think about cardiorespiratory if you think about cardiorespiratory if you think about cardiorespiratory fitness, like right here, just having fitness, like right here, just having fitness, like right here, just having this conversation, actually even just this conversation, actually even just this conversation, actually even just sitting quietly, it takes about three sitting quietly, it takes about three sitting quietly, it takes about three milliliters of oxygen per minute per milliliters of oxygen per minute per milliliters of oxygen per minute per kilogram body weight to do that. to kilogram body weight to do that. to kilogram body weight to do that. to carry groceries to your car, it takes carry groceries to your car, it takes carry groceries to your car, it takes about 11 milliliters of oxygen per about 11 milliliters of oxygen per about 11 milliliters of oxygen per minute per body weight, per kilogram minute per body weight, per kilogram minute per body weight, per kilogram body weight. body weight. body weight. >> And so as you're aging, you're kind of >> And so as you're aging, you're kind of >> And so as you're aging, you're kind of heading towards this cliff, right? heading towards this cliff, right? heading towards this cliff, right? Because your cardiorespiratory fitness Because your cardiorespiratory fitness Because your cardiorespiratory fitness goes down with age. It does. That's what goes down with age. It does. That's what goes down with age. It does. That's what happens naturally. If you're at the happens naturally. If you're at the happens naturally. If you're at the point where you don't work on your point where you don't work on your point where you don't work on your cardiorespiratory fitness, if you're not cardiorespiratory fitness, if you're not cardiorespiratory fitness, if you're not being physically active, and there are being physically active, and there are being physically active, and there are certain exercises that are better at certain exercises that are better at certain exercises that are better at improving cardiorespiratory fitness than improving cardiorespiratory fitness than improving cardiorespiratory fitness than other others, if you're not trying to other others, if you're not trying to other others, if you're not trying to improve it, you're going to be heading improve it, you're going to be heading improve it, you're going to be heading towards that cliff faster. And then towards that cliff faster. And then towards that cliff faster. And then everything becomes a maximal effort. everything becomes a maximal effort. everything becomes a maximal effort. You're out of breath just talking. You're out of breath just talking. You're out of breath just talking. You're out of breath carrying groceries You're out of breath carrying groceries You're out of breath carrying groceries to your car. Everything is a maximal

22:00to your car. Everything is a maximal to your car. Everything is a maximal effort. And you don't want to be there. effort. And you don't want to be there. effort. And you don't want to be there. You don't that that quality of life is You don't that that quality of life is You don't that that quality of life is not good. It's not good. Right. And then not good. It's not good. Right. And then not good. It's not good. Right. And then on top of that, you're also going to die on top of that, you're also going to die on top of that, you're also going to die sooner. So you're talking about two sooner. So you're talking about two sooner. So you're talking about two things here. You're talking about things here. You're talking about things here. You're talking about decreased health span and decreased decreased health span and decreased decreased health span and decreased lifespan. lifespan. lifespan. >> So yeah, we should be moving more, >> So yeah, we should be moving more, >> So yeah, we should be moving more, >> right? And the question is, well, how do >> right? And the question is, well, how do >> right? And the question is, well, how do you improve your cardior fitness? Right. you improve your cardior fitness? Right. you improve your cardior fitness? Right. Yeah. I mean, Yeah. I mean, Yeah. I mean, >> do you lift weights? Do you go for runs? >> do you lift weights? Do you go for runs? >> do you lift weights? Do you go for runs? Do you bike? What is it that is really Do you bike? What is it that is really Do you bike? What is it that is really good at improving cardior fitness? And good at improving cardior fitness? And good at improving cardior fitness? And that's the question that a lot of that's the question that a lot of that's the question that a lot of exercise physiologists have answered exercise physiologists have answered exercise physiologists have answered over the last couple of decades. You over the last couple of decades. You over the last couple of decades. You want to do and engage in what's called want to do and engage in what's called want to do and engage in what's called vigorous intensity exercise. So this is vigorous intensity exercise. So this is vigorous intensity exercise. So this is the kind of exercise where you're not the kind of exercise where you're not the kind of exercise where you're not able to have a conversation when you're able to have a conversation when you're able to have a conversation when you're engaged in it. Right? So so your heart engaged in it. Right? So so your heart engaged in it. Right? So so your heart rate is going up to about 80% your max rate is going up to about 80% your max rate is going up to about 80% your max heart rate. You're not able to really heart rate. You're not able to really heart rate. You're not able to really talk. And it's I would say you know it's talk. And it's I would say you know it's talk. And it's I would say you know it's something that can be done in intervals.

23:00something that can be done in intervals. something that can be done in intervals. So you can do highintensity interval So you can do highintensity interval So you can do highintensity interval training. So you have these intervals training. So you have these intervals training. So you have these intervals where you're getting your heart rate up, where you're getting your heart rate up, where you're getting your heart rate up, you're doing vigorous exercise, and then you're doing vigorous exercise, and then you're doing vigorous exercise, and then you have recovery periods where you're you have recovery periods where you're you have recovery periods where you're kind of resting. You're you're lowering kind of resting. You're you're lowering kind of resting. You're you're lowering your heart rate. You're not doing that your heart rate. You're not doing that your heart rate. You're not doing that max that maximal sort of exercise. And I max that maximal sort of exercise. And I max that maximal sort of exercise. And I say this because say this because say this because there have been studies, multiple there have been studies, multiple there have been studies, multiple studies that have shown people that studies that have shown people that studies that have shown people that engage in moderate intensity exercise. engage in moderate intensity exercise. engage in moderate intensity exercise. So this is the kind of exercise when you So this is the kind of exercise when you So this is the kind of exercise when you can you're breathy, but you can still can you're breathy, but you can still can you're breathy, but you can still kind of have somewhat of a conversation kind of have somewhat of a conversation kind of have somewhat of a conversation while you're doing it. while you're doing it. while you're doing it. >> Like the stair master. like the >> Like the stair master. like the >> Like the stair master. like the stairmaster. Yeah, exactly. Um, even stairmaster. Yeah, exactly. Um, even stairmaster. Yeah, exactly. Um, even people that are engaging in that type of people that are engaging in that type of people that are engaging in that type of exercise for two and a half hours a exercise for two and a half hours a exercise for two and a half hours a week, so this is following the physical week, so this is following the physical week, so this is following the physical activity guidelines, 40% of those people activity guidelines, 40% of those people activity guidelines, 40% of those people can't improve their cardiorespiratory can't improve their cardiorespiratory can't improve their cardiorespiratory fitness. fitness. fitness. And it's like, well, I don't know about And it's like, well, I don't know about And it's like, well, I don't know about you, but like I don't want it to be a you, but like I don't want it to be a you, but like I don't want it to be a coin toss in terms of like if I'm doing coin toss in terms of like if I'm doing coin toss in terms of like if I'm doing that kind of exercise, well, if I have a that kind of exercise, well, if I have a that kind of exercise, well, if I have a 50% chance of not improving my 50% chance of not improving my 50% chance of not improving my cardiorespiratory fitness if I'm doing cardiorespiratory fitness if I'm doing cardiorespiratory fitness if I'm doing this. I want the sure thing. And the

24:00this. I want the sure thing. And the this. I want the sure thing. And the short thing is you take those people and short thing is you take those people and short thing is you take those people and then you have them engage in then you have them engage in then you have them engage in highintensity interval training and highintensity interval training and highintensity interval training and they're able to improve their they're able to improve their they're able to improve their cardiorespiratory fitness. And that's cardiorespiratory fitness. And that's cardiorespiratory fitness. And that's because because because you you're putting a stronger stress on you you're putting a stronger stress on you you're putting a stronger stress on your cardiovascular system. And so the your cardiovascular system. And so the your cardiovascular system. And so the adaptations are greater. And part of the adaptations are greater. And part of the adaptations are greater. And part of the adaptations are you're able to bring in adaptations are you're able to bring in adaptations are you're able to bring in more oxygen, carry it to your muscles, more oxygen, carry it to your muscles, more oxygen, carry it to your muscles, carry it to your your you know other carry it to your your you know other carry it to your your you know other other tissues better. And so that's your other tissues better. And so that's your other tissues better. And so that's your cardiorespiratory fitness. Uh and so and cardiorespiratory fitness. Uh and so and cardiorespiratory fitness. Uh and so and so that's that's really I would say um so that's that's really I would say um so that's that's really I would say um the bottom line here is engaging in even the bottom line here is engaging in even the bottom line here is engaging in even just once or twice a week. And I would I just once or twice a week. And I would I just once or twice a week. And I would I would say the the most wellressearched would say the the most wellressearched would say the the most wellressearched protocol for that would be something protocol for that would be something protocol for that would be something called the Norwegian 4x4. called the Norwegian 4x4. called the Norwegian 4x4. And that is where you're doing a longer And that is where you're doing a longer And that is where you're doing a longer interval. It's a 4-minute interval and interval. It's a 4-minute interval and interval. It's a 4-minute interval and it's best done on either a stationary it's best done on either a stationary it's best done on either a stationary bike or maybe a rowing machine. And bike or maybe a rowing machine. And bike or maybe a rowing machine. And you're going as hard as you can and you're going as hard as you can and you're going as hard as you can and maintain that intensity for four maintain that intensity for four maintain that intensity for four minutes. And then you're going to go

25:00minutes. And then you're going to go minutes. And then you're going to go down to light exercise and recover for down to light exercise and recover for down to light exercise and recover for four minutes and let your heart rate go four minutes and let your heart rate go four minutes and let your heart rate go down. And you do that four times. So down. And you do that four times. So down. And you do that four times. So it's a four by four. And that is it's a four by four. And that is it's a four by four. And that is probably one of the most robust ways to probably one of the most robust ways to probably one of the most robust ways to improve cardiorespiratory fitness. But improve cardiorespiratory fitness. But improve cardiorespiratory fitness. But there are other ways even doing you know there are other ways even doing you know there are other ways even doing you know one minute on one minute off. So you do one minute on one minute off. So you do one minute on one minute off. So you do one minute as hard as you can go again one minute as hard as you can go again one minute as hard as you can go again for that entire minute. not going all for that entire minute. not going all for that entire minute. not going all out, but as hard as you can and maintain out, but as hard as you can and maintain out, but as hard as you can and maintain that for the entire minute. And then you that for the entire minute. And then you that for the entire minute. And then you rest a minute and you do that, you know, rest a minute and you do that, you know, rest a minute and you do that, you know, 10 times. So, it's a 20-minute workout. 10 times. So, it's a 20-minute workout. 10 times. So, it's a 20-minute workout. >> So, for the several million people that >> So, for the several million people that >> So, for the several million people that are listening right now, if you had to are listening right now, if you had to are listening right now, if you had to prescribe them all something to do and prescribe them all something to do and prescribe them all something to do and it was the minimum they had to do. it was the minimum they had to do. it was the minimum they had to do. Tell me what exactly the workout would Tell me what exactly the workout would Tell me what exactly the workout would look like and how frequent it would be look like and how frequent it would be look like and how frequent it would be on a weekly basis. on a weekly basis. on a weekly basis. >> I would say the minimum effective dose >> I would say the minimum effective dose >> I would say the minimum effective dose would be once a week. Okay. would be once a week. Okay. would be once a week. Okay. >> And it would probably be >> And it would probably be >> And it would probably be the one minute on, one minute off. If

26:00the one minute on, one minute off. If the one minute on, one minute off. If you want like the upper end robust you want like the upper end robust you want like the upper end robust effects of improving cardiorespiratory effects of improving cardiorespiratory effects of improving cardiorespiratory fitness, you can still improve it with fitness, you can still improve it with fitness, you can still improve it with something like a Tabata. something like a Tabata. something like a Tabata. >> What's a Tabata? >> What's a Tabata? >> What's a Tabata? >> Where you're doing a 20 second interval >> Where you're doing a 20 second interval >> Where you're doing a 20 second interval and you're going more all out because and you're going more all out because and you're going more all out because it's shorter time and then you're it's shorter time and then you're it's shorter time and then you're recovering for 10 seconds. recovering for 10 seconds. recovering for 10 seconds. >> So, it's a 20 second on, 10 second off. >> So, it's a 20 second on, 10 second off. >> So, it's a 20 second on, 10 second off. You do that eight times. And um if you You do that eight times. And um if you You do that eight times. And um if you repeat that twice, so it's essentially a repeat that twice, so it's essentially a repeat that twice, so it's essentially a 10-minute workout, that's also something 10-minute workout, that's also something 10-minute workout, that's also something that can improve cardiorespiratory that can improve cardiorespiratory that can improve cardiorespiratory fitness. But I would say, and I'll tell fitness. But I would say, and I'll tell fitness. But I would say, and I'll tell you I'll tell you why. There's the you I'll tell you why. There's the you I'll tell you why. There's the minimum, right? So the one minute on, minimum, right? So the one minute on, minimum, right? So the one minute on, one minute off. But I would say the one minute off. But I would say the one minute off. But I would say the Norwegian 4x4 is the gold standard. And Norwegian 4x4 is the gold standard. And Norwegian 4x4 is the gold standard. And that's because it's not only improving that's because it's not only improving that's because it's not only improving cardiorespiratory fitness. cardiorespiratory fitness. cardiorespiratory fitness. This is probably one of the most This is probably one of the most This is probably one of the most exciting exciting exciting pieces of evidence I've seen with pieces of evidence I've seen with pieces of evidence I've seen with respect to, you know, exercise and respect to, you know, exercise and respect to, you know, exercise and aging. And that is that being part of an aging. And that is that being part of an aging. And that is that being part of an exercise protocol was shown to reverse exercise protocol was shown to reverse exercise protocol was shown to reverse the structural changes that occur with

27:00the structural changes that occur with the structural changes that occur with age in the heart by 20 years. age in the heart by 20 years. age in the heart by 20 years. So what do I mean by that? I mean, So what do I mean by that? I mean, So what do I mean by that? I mean, people that were 50 years old that were people that were 50 years old that were people that were 50 years old that were sedentary, so they weren't really going sedentary, so they weren't really going sedentary, so they weren't really going to the gym, they weren't engaging in any to the gym, they weren't engaging in any to the gym, they weren't engaging in any sort of physical activity, but they sort of physical activity, but they sort of physical activity, but they weren't, you know, they didn't have weren't, you know, they didn't have weren't, you know, they didn't have diseases. They didn't have type two diseases. They didn't have type two diseases. They didn't have type two diabetes, they didn't have diabetes, they didn't have diabetes, they didn't have cardiovascular disease. I would argue cardiovascular disease. I would argue cardiovascular disease. I would argue sedentary, being sedentary is a disease, sedentary, being sedentary is a disease, sedentary, being sedentary is a disease, but putting that aside, they didn't have but putting that aside, they didn't have but putting that aside, they didn't have any diseases, right? And they're 50, so any diseases, right? And they're 50, so any diseases, right? And they're 50, so they're midlife. they're midlife. they're midlife. And um this was again this was done by And um this was again this was done by And um this was again this was done by Ben Lavine out of UT uh Southwest at in Ben Lavine out of UT uh Southwest at in Ben Lavine out of UT uh Southwest at in Dallas. He took these you know Dallas. He took these you know Dallas. He took these you know 50-year-olds and put them on a pretty 50-year-olds and put them on a pretty 50-year-olds and put them on a pretty intense exercise routine for two years intense exercise routine for two years intense exercise routine for two years or a stretching routine. This was like or a stretching routine. This was like or a stretching routine. This was like the the control. the the control. the the control. And this type of exercise routine was And this type of exercise routine was And this type of exercise routine was progressive. So they started out lighter progressive. So they started out lighter progressive. So they started out lighter and sort of worked their way up, right? and sort of worked their way up, right? and sort of worked their way up, right? Like you don't want to just start with a Like you don't want to just start with a Like you don't want to just start with a Norwegian 4x4 people that never never

28:00Norwegian 4x4 people that never never Norwegian 4x4 people that never never exercise. I mean that's going to be exercise. I mean that's going to be exercise. I mean that's going to be tough. So it was a progressive sort of tough. So it was a progressive sort of tough. So it was a progressive sort of building up to that. But um towards the building up to that. But um towards the building up to that. But um towards the ends of about the first six months, ends of about the first six months, ends of about the first six months, these people were exercising about 5 to these people were exercising about 5 to these people were exercising about 5 to six hours a week and that included one six hours a week and that included one six hours a week and that included one to two sessions of the Norwegian 4x4. to two sessions of the Norwegian 4x4. to two sessions of the Norwegian 4x4. And it also included a lot of, you know, And it also included a lot of, you know, And it also included a lot of, you know, they're they're doing moderate to they're they're doing moderate to they're they're doing moderate to vigorous intensity cycling or running vigorous intensity cycling or running vigorous intensity cycling or running and some some strength training as well. and some some strength training as well. and some some strength training as well. And they did this for two years. And they did this for two years. And they did this for two years. their hearts were looked at and so as we their hearts were looked at and so as we their hearts were looked at and so as we age our hearts shrink and they get age our hearts shrink and they get age our hearts shrink and they get stiffer and that plays a role in causing stiffer and that plays a role in causing stiffer and that plays a role in causing cardiovascular disease. I mean that's cardiovascular disease. I mean that's cardiovascular disease. I mean that's the number one killer in the United the number one killer in the United the number one killer in the United States. It also affects States. It also affects States. It also affects cardiorespiratory fitness right why does cardiorespiratory fitness right why does cardiorespiratory fitness right why does the the heart you know stiffen with time the the heart you know stiffen with time the the heart you know stiffen with time has a lot to do with actually being has a lot to do with actually being has a lot to do with actually being exposed to a lot of glucose when you're exposed to a lot of glucose when you're exposed to a lot of glucose when you're eating a lot of refined sugar and eating a lot of refined sugar and eating a lot of refined sugar and refined carbohydrates you're having a refined carbohydrates you're having a refined carbohydrates you're having a lot of glucose around in your system.

29:00lot of glucose around in your system. lot of glucose around in your system. This causes a chemical reaction called This causes a chemical reaction called This causes a chemical reaction called glycation. So you get these advanced glycation. So you get these advanced glycation. So you get these advanced glycation end products that sort of glycation end products that sort of glycation end products that sort of react with your collagen that's lining react with your collagen that's lining react with your collagen that's lining your heart and your mocardium and it your heart and your mocardium and it your heart and your mocardium and it causes it to stiffen and so now the causes it to stiffen and so now the causes it to stiffen and so now the heart can't really respond to stress heart can't really respond to stress heart can't really respond to stress well. It's stiff and that plays a role well. It's stiff and that plays a role well. It's stiff and that plays a role in like heart attacks for example. So in like heart attacks for example. So in like heart attacks for example. So exercise is one of the best things you exercise is one of the best things you exercise is one of the best things you can do to can do to can do to move glucose out of your vascular system move glucose out of your vascular system move glucose out of your vascular system and get it to your muscles. And so and get it to your muscles. And so and get it to your muscles. And so that's that's one of the things that it that's that's one of the things that it that's that's one of the things that it does and helps with not causing that does and helps with not causing that does and helps with not causing that stiffening of the heart. And so stiffening of the heart. And so stiffening of the heart. And so essentially these 50-year-olds had essentially these 50-year-olds had essentially these 50-year-olds had their their heart the structure so it their their heart the structure so it their their heart the structure so it was bigger and less stiff after two was bigger and less stiff after two was bigger and less stiff after two years of this you know exercise years of this you know exercise years of this you know exercise protocol. It essentially made their protocol. It essentially made their protocol. It essentially made their hearts look like 30 year olds. And I hearts look like 30 year olds. And I hearts look like 30 year olds. And I mentioned they were 50 year olds. I mentioned they were 50 year olds. I mentioned they were 50 year olds. I mean, that's amazing. That's incredible mean, that's amazing. That's incredible mean, that's amazing. That's incredible that you can take someone midlife, put that you can take someone midlife, put that you can take someone midlife, put them on a two-year training protocol, them on a two-year training protocol, them on a two-year training protocol, and reverse the aging of their heart by

30:00and reverse the aging of their heart by and reverse the aging of their heart by 20 years. 20 years. 20 years. >> So, on this Norwegian 4x4, >> So, on this Norwegian 4x4, >> So, on this Norwegian 4x4, you've convinced me to give it a shot. you've convinced me to give it a shot. you've convinced me to give it a shot. But specifically, how I how I do that. But specifically, how I how I do that. But specifically, how I how I do that. So, it's it's I do my warmup and then I So, it's it's I do my warmup and then I So, it's it's I do my warmup and then I do four minutes of hard exercise. I take do four minutes of hard exercise. I take do four minutes of hard exercise. I take a break and the exercise I'm doing in a break and the exercise I'm doing in a break and the exercise I'm doing in those four minutes can be any number of those four minutes can be any number of those four minutes can be any number of things but I just have to get up to 85 things but I just have to get up to 85 things but I just have to get up to 85 80% of my exertion levels 80% 80% of my exertion levels 80% 80% of my exertion levels 80% difficulty. difficulty. difficulty. >> So the way it works is as they mentioned >> So the way it works is as they mentioned >> So the way it works is as they mentioned it's it's best if you're doing a it's it's best if you're doing a it's it's best if you're doing a cardiovascular type of exercise. So like cardiovascular type of exercise. So like cardiovascular type of exercise. So like >> the assault bike >> the assault bike >> the assault bike >> you could do assault bike. Yep. Assault >> you could do assault bike. Yep. Assault >> you could do assault bike. Yep. Assault bike. You can do a rowing machine. You bike. You can do a rowing machine. You bike. You can do a rowing machine. You could do uh stationary cycling machine could do uh stationary cycling machine could do uh stationary cycling machine as well. as well. as well. >> Could I run? >> Could I run? >> Could I run? You can, but that is is it's definitely You can, but that is is it's definitely You can, but that is is it's definitely um it's I think it's better on on doing um it's I think it's better on on doing um it's I think it's better on on doing like maybe a bike or a salt bike or like maybe a bike or a salt bike or like maybe a bike or a salt bike or something. Um but you can run like what something. Um but you can run like what something. Um but you can run like what whatever it is that you like to do and whatever it is that you like to do and whatever it is that you like to do and you are going as hard as you can for you are going as hard as you can for you are going as hard as you can for that four minutes and maintain within

31:00that four minutes and maintain within that four minutes and maintain within that four minutes. So it's not an allout that four minutes. So it's not an allout that four minutes. So it's not an allout or it's far from all out, right? But or it's far from all out, right? But or it's far from all out, right? But you're not really having a conversation you're not really having a conversation you're not really having a conversation while you're doing it. And then the four while you're doing it. And then the four while you're doing it. And then the four minutes of recovery, you're if you're minutes of recovery, you're if you're minutes of recovery, you're if you're running, you kind of go down to walking. running, you kind of go down to walking. running, you kind of go down to walking. If you're on the rowing machine or the If you're on the rowing machine or the If you're on the rowing machine or the assault bike, you're just going very assault bike, you're just going very assault bike, you're just going very slow. You're just really going slow and slow. You're just really going slow and slow. You're just really going slow and you're letting your heart rate come you're letting your heart rate come you're letting your heart rate come down. You're letting your muscles kind down. You're letting your muscles kind down. You're letting your muscles kind of recover, your cardiorespiratory of recover, your cardiorespiratory of recover, your cardiorespiratory fitness, you know, kind your your fitness, you know, kind your your fitness, you know, kind your your cardiorespiratory fitness system recover cardiorespiratory fitness system recover cardiorespiratory fitness system recover somewhat. And then after that 4-minute somewhat. And then after that 4-minute somewhat. And then after that 4-minute recovery, you go back to the four recovery, you go back to the four recovery, you go back to the four minutes of like intense again. And minutes of like intense again. And minutes of like intense again. And you're doing that four times. It's not you're doing that four times. It's not you're doing that four times. It's not easy, but you know, people can start easy, but you know, people can start easy, but you know, people can start out, they don't I mean, even if you out, they don't I mean, even if you out, they don't I mean, even if you start out with not going super super start out with not going super super start out with not going super super hard in those four minutes where you hard in those four minutes where you hard in those four minutes where you just maybe you can have a conversation, just maybe you can have a conversation, just maybe you can have a conversation, but you're still going hard harder than but you're still going hard harder than but you're still going hard harder than you're used to pushing yourself. And I you're used to pushing yourself. And I you're used to pushing yourself. And I think for people that haven't really think for people that haven't really think for people that haven't really engaged in any type of high-intensity engaged in any type of high-intensity engaged in any type of high-intensity training before, that's a good idea training before, that's a good idea training before, that's a good idea where you kind of you got you can't just where you kind of you got you can't just

32:00where you kind of you got you can't just start doing it start doing it start doing it >> right out the gate. You want to kind of >> right out the gate. You want to kind of >> right out the gate. You want to kind of work your way up that. So doing the four work your way up that. So doing the four work your way up that. So doing the four minutes do just try to put in as much minutes do just try to put in as much minutes do just try to put in as much effort as you can right during those effort as you can right during those effort as you can right during those four minutes and then you do your four minutes and then you do your four minutes and then you do your recovery and you repeat that four times recovery and you repeat that four times recovery and you repeat that four times but then work your way up as you as you but then work your way up as you as you but then work your way up as you as you do it one week, two weeks, you know, a do it one week, two weeks, you know, a do it one week, two weeks, you know, a month later, two months later and really month later, two months later and really month later, two months later and really try then to get to that point where try then to get to that point where try then to get to that point where during those four minutes you're during those four minutes you're during those four minutes you're getting, you know, you're pushing getting, you know, you're pushing getting, you know, you're pushing yourself hard where you're not really yourself hard where you're not really yourself hard where you're not really able to have that conversation able to have that conversation able to have that conversation >> and physiologically what is going on in >> and physiologically what is going on in >> and physiologically what is going on in my body when I get to that 85 90% effort my body when I get to that 85 90% effort my body when I get to that 85 90% effort range and I and I stay there for a range and I and I stay there for a range and I and I stay there for a couple of minutes. That doesn't occur couple of minutes. That doesn't occur couple of minutes. That doesn't occur when I'm doing my stair master. when I'm doing my stair master. when I'm doing my stair master. >> I mean, so many things are are >> I mean, so many things are are >> I mean, so many things are are happening. I mean, there's a lot of happening. I mean, there's a lot of happening. I mean, there's a lot of different, I would say, physiological different, I would say, physiological different, I would say, physiological responses that are responses that are responses that are >> You've got a big smile on your face when >> You've got a big smile on your face when >> You've got a big smile on your face when I ask. I ask. I ask. >> Yes, I do because it's, you know, one of >> Yes, I do because it's, you know, one of >> Yes, I do because it's, you know, one of my favorite things to talk about and it my favorite things to talk about and it my favorite things to talk about and it has to do with when you're when you're has to do with when you're when you're has to do with when you're when you're pushing yourself really hard, you need pushing yourself really hard, you need pushing yourself really hard, you need you need to make energy, right? And the

33:00you need to make energy, right? And the you need to make energy, right? And the way that most of our cells make energy, way that most of our cells make energy, way that most of our cells make energy, like our muscles, is by using our like our muscles, is by using our like our muscles, is by using our mitochondria, these are tiny organels mitochondria, these are tiny organels mitochondria, these are tiny organels inside of our cells that produce energy, inside of our cells that produce energy, inside of our cells that produce energy, but they need oxygen to do it. So that's but they need oxygen to do it. So that's but they need oxygen to do it. So that's where the oxygen comes into play. When where the oxygen comes into play. When where the oxygen comes into play. When you start to push yourself really hard, you start to push yourself really hard, you start to push yourself really hard, you can't get the oxygen to your muscles you can't get the oxygen to your muscles you can't get the oxygen to your muscles quick enough, but you need to make the quick enough, but you need to make the quick enough, but you need to make the energy. And so your body decides to make energy. And so your body decides to make energy. And so your body decides to make energy in the form of ATP without the energy in the form of ATP without the energy in the form of ATP without the mitochondria, and it uses glucose to do mitochondria, and it uses glucose to do mitochondria, and it uses glucose to do that. that. that. and you're not making as many of those and you're not making as many of those and you're not making as many of those ATP energy molecules, but you're still ATP energy molecules, but you're still ATP energy molecules, but you're still making them and you're making them making them and you're making them making them and you're making them quick. And that's what your your body quick. And that's what your your body quick. And that's what your your body wants to do. And and so it's using wants to do. And and so it's using wants to do. And and so it's using glucose to do that without the glucose to do that without the glucose to do that without the mitochondria, mitochondria, mitochondria, but as a byproduct, it's making but as a byproduct, it's making but as a byproduct, it's making something called lactate. And this is something called lactate. And this is something called lactate. And this is what gets me so excited because, you what gets me so excited because, you what gets me so excited because, you know, for the longest time, lactate was know, for the longest time, lactate was know, for the longest time, lactate was thought to be this just metabolic thought to be this just metabolic thought to be this just metabolic byproduct of glucose metabolism. you byproduct of glucose metabolism. you

34:00byproduct of glucose metabolism. you know where you're when you're pushing know where you're when you're pushing know where you're when you're pushing yourself really hard anorobic it's yourself really hard anorobic it's yourself really hard anorobic it's called anorobic by the way you're not called anorobic by the way you're not called anorobic by the way you're not you're not only anorobic you're just you're not only anorobic you're just you're not only anorobic you're just some somewhat anorobic you're still use some somewhat anorobic you're still use some somewhat anorobic you're still use producing energy with your mitochondria producing energy with your mitochondria producing energy with your mitochondria it's just you're also producing without it's just you're also producing without it's just you're also producing without the mitochondria it's not like a a sort the mitochondria it's not like a a sort the mitochondria it's not like a a sort of black black and white sort of thing of black black and white sort of thing of black black and white sort of thing right it's a little bit gray right it's a little bit gray right it's a little bit gray >> but the reality is you're producing >> but the reality is you're producing >> but the reality is you're producing something called lactate and for the something called lactate and for the something called lactate and for the longest time it was thought this lactate longest time it was thought this lactate longest time it was thought this lactate oh it's just it's bad because you know oh it's just it's bad because you know oh it's just it's bad because you know it can form lactic acid and that burns it can form lactic acid and that burns it can form lactic acid and that burns forms that burn in your muscles. And you forms that burn in your muscles. And you forms that burn in your muscles. And you know, this was, you know, decades ago. know, this was, you know, decades ago. know, this was, you know, decades ago. And we now know from the work of George And we now know from the work of George And we now know from the work of George Brooks out of UC Berkeley that lactate Brooks out of UC Berkeley that lactate Brooks out of UC Berkeley that lactate itself isn't causing the burn. And not itself isn't causing the burn. And not itself isn't causing the burn. And not only is it not causing the burn, it's only is it not causing the burn, it's only is it not causing the burn, it's like a miracle molecule that's being like a miracle molecule that's being like a miracle molecule that's being made. This metabolite lactate gets into made. This metabolite lactate gets into made. This metabolite lactate gets into your circulation and it gets consumed by your circulation and it gets consumed by your circulation and it gets consumed by your heart, by your brain, by your your heart, by your brain, by your your heart, by your brain, by your liver, and it's used for energy. It's liver, and it's used for energy. It's liver, and it's used for energy. It's very it's it's very much similar to beta

35:00very it's it's very much similar to beta very it's it's very much similar to beta hydroxybutyrate that ketone body that hydroxybutyrate that ketone body that hydroxybutyrate that ketone body that you always hear about people talk about you always hear about people talk about you always hear about people talk about when they're fasting or doing a when they're fasting or doing a when they're fasting or doing a ketogenic diet. It's actually very ketogenic diet. It's actually very ketogenic diet. It's actually very similar to that. It gets used it gets similar to that. It gets used it gets similar to that. It gets used it gets transported through the same transporter transported through the same transporter transported through the same transporter and it's used like energy. Very similar and it's used like energy. Very similar and it's used like energy. Very similar to that. Um but what's more exciting is to that. Um but what's more exciting is to that. Um but what's more exciting is that lactate is a way for your muscles that lactate is a way for your muscles that lactate is a way for your muscles to communicate with other organs like to communicate with other organs like to communicate with other organs like the brain. And it's called a signaling the brain. And it's called a signaling the brain. And it's called a signaling molecule. So, it's your muscles are molecule. So, it's your muscles are molecule. So, it's your muscles are going, I'm working really hard. This is going, I'm working really hard. This is going, I'm working really hard. This is really hard. We have to respond to this really hard. We have to respond to this really hard. We have to respond to this work. We have to adapt. And so, your work. We have to adapt. And so, your work. We have to adapt. And so, your body goes, okay, I got to like turn on body goes, okay, I got to like turn on body goes, okay, I got to like turn on all this awesome stuff that I have all this awesome stuff that I have all this awesome stuff that I have because I'm working so hard. I need to because I'm working so hard. I need to because I'm working so hard. I need to respond to that so that like I'm I'm respond to that so that like I'm I'm respond to that so that like I'm I'm good, right? And so, what happens is the good, right? And so, what happens is the good, right? And so, what happens is the lactate, this has been shown, it gets lactate, this has been shown, it gets lactate, this has been shown, it gets consumed a lot by the brain. And in the consumed a lot by the brain. And in the consumed a lot by the brain. And in the brain, it it activates something called brain, it it activates something called brain, it it activates something called brain drive neurotrphic factor, BDNF. brain drive neurotrphic factor, BDNF. brain drive neurotrphic factor, BDNF. And this is kind of like a miracle grow And this is kind of like a miracle grow And this is kind of like a miracle grow for your brain. So essentially, it's

36:00for your brain. So essentially, it's for your brain. So essentially, it's able to increase the growth of new able to increase the growth of new able to increase the growth of new neurons, which is amazing. It's called neurons, which is amazing. It's called neurons, which is amazing. It's called neurogenesis. It increases the neurogenesis. It increases the neurogenesis. It increases the connections between neurons. So it connections between neurons. So it connections between neurons. So it improves memory, cognition, and then um improves memory, cognition, and then um improves memory, cognition, and then um it's involved in what's called it's involved in what's called it's involved in what's called neuroplasticity. So the ability of your neuroplasticity. So the ability of your neuroplasticity. So the ability of your brain to adapt to a changing brain to adapt to a changing brain to adapt to a changing environment. This is all from lactate. environment. This is all from lactate. environment. This is all from lactate. Um, and it also increases Um, and it also increases Um, and it also increases neurotransmitters like norepinephrine, neurotransmitters like norepinephrine, neurotransmitters like norepinephrine, so focus and attention, serotonin, your so focus and attention, serotonin, your so focus and attention, serotonin, your your mood, you're feeling better, your mood, you're feeling better, your mood, you're feeling better, you're, you know, motivated. All these you're, you know, motivated. All these you're, you know, motivated. All these things are happening because of lactate. things are happening because of lactate. things are happening because of lactate. And there's been studies in humans And there's been studies in humans And there's been studies in humans showing that people that are compared showing that people that are compared showing that people that are compared working hard, working out hard, vigorous working hard, working out hard, vigorous working hard, working out hard, vigorous exercise versus sort of moderate to exercise versus sort of moderate to exercise versus sort of moderate to light exercise, they make more lactate. light exercise, they make more lactate. light exercise, they make more lactate. And that lactate, you know, it's been And that lactate, you know, it's been And that lactate, you know, it's been shown that high levels of lactate are shown that high levels of lactate are shown that high levels of lactate are correlated with improved cognition correlated with improved cognition correlated with improved cognition scores, uh, improved impulse control. So scores, uh, improved impulse control. So scores, uh, improved impulse control. So serotonin plays a role in impulse serotonin plays a role in impulse serotonin plays a role in impulse control. So you're able to not just go control. So you're able to not just go control. So you're able to not just go on your impulse, right? You're you're

37:00on your impulse, right? You're you're on your impulse, right? You're you're able to kind of like, which is great if able to kind of like, which is great if able to kind of like, which is great if you want more focus and attention, you want more focus and attention, you want more focus and attention, right? So this is this is all really right? So this is this is all really right? So this is this is all really exciting stuff because it all comes down exciting stuff because it all comes down exciting stuff because it all comes down to just it's it's like your muscles are to just it's it's like your muscles are to just it's it's like your muscles are these little chemical pharmaceutical these little chemical pharmaceutical these little chemical pharmaceutical factories and the way to make them make factories and the way to make them make factories and the way to make them make these pharmaceuticals is to work them to these pharmaceuticals is to work them to these pharmaceuticals is to work them to challenge them and that can be done with challenge them and that can be done with challenge them and that can be done with an easy highintensity interval training an easy highintensity interval training an easy highintensity interval training protocol. A variety of them Norwegian protocol. A variety of them Norwegian protocol. A variety of them Norwegian 4x4 can increase brain drive neurotrphic 4x4 can increase brain drive neurotrphic 4x4 can increase brain drive neurotrphic factor that's been shown. The one minute factor that's been shown. The one minute factor that's been shown. The one minute on one minute off protocol also has been on one minute off protocol also has been on one minute off protocol also has been shown to increase that again through the shown to increase that again through the shown to increase that again through the lactate. So that's one of the big sort lactate. So that's one of the big sort lactate. So that's one of the big sort of I would say differences between of I would say differences between of I would say differences between vigorous intensity exercise and more of vigorous intensity exercise and more of vigorous intensity exercise and more of that moderate intensity or like low that moderate intensity or like low that moderate intensity or like low intensity exercise. And I honestly intensity exercise. And I honestly intensity exercise. And I honestly think, you know, I think the guidelines, think, you know, I think the guidelines, think, you know, I think the guidelines, you know, everyone's sort of obsessed you know, everyone's sort of obsessed you know, everyone's sort of obsessed with steps. I need to get my 10,000 with steps. I need to get my 10,000 with steps. I need to get my 10,000 steps in, my 10,000 steps. And they have steps in, my 10,000 steps. And they have steps in, my 10,000 steps. And they have wear wearable devices, and I think wear wearable devices, and I think wear wearable devices, and I think that's great, but I think we need to that's great, but I think we need to that's great, but I think we need to change the 10,000 steps to at least 10 change the 10,000 steps to at least 10 change the 10,000 steps to at least 10 minutes of vigorous intensity exercise.

38:00minutes of vigorous intensity exercise. minutes of vigorous intensity exercise. like you could do 10 minutes of, you like you could do 10 minutes of, you like you could do 10 minutes of, you know, any type of exercise that's really know, any type of exercise that's really know, any type of exercise that's really going to get your heart rate up and it's going to get your heart rate up and it's going to get your heart rate up and it's going to be so much better. So, this is going to be so much better. So, this is going to be so much better. So, this is a really dumb question, but it's the a really dumb question, but it's the a really dumb question, but it's the question that I had in my mind, which is question that I had in my mind, which is question that I had in my mind, which is if lactate is such a miracle if lactate is such a miracle if lactate is such a miracle drug, drug, drug, why can't I just drink it? Why can't I why can't I just drink it? Why can't I why can't I just drink it? Why can't I just get get a shot of lactate versus just get get a shot of lactate versus just get get a shot of lactate versus having to go through vigorous interval having to go through vigorous interval having to go through vigorous interval training? It's a great question, training? It's a great question, training? It's a great question, Stephen, because um there have been Stephen, because um there have been Stephen, because um there have been studies that have been done looking at, studies that have been done looking at, studies that have been done looking at, for example, traumatic brain injury for example, traumatic brain injury for example, traumatic brain injury patients. So, people that have undergone patients. So, people that have undergone patients. So, people that have undergone some sort of head trauma and they've some sort of head trauma and they've some sort of head trauma and they've infused sodium lactate through like an infused sodium lactate through like an infused sodium lactate through like an IV IV IV into their, you know, system and the into their, you know, system and the into their, you know, system and the lactate immediately gets consumed by the lactate immediately gets consumed by the lactate immediately gets consumed by the brain and it's been shown to improve brain and it's been shown to improve brain and it's been shown to improve their recovery. So, it's called the their recovery. So, it's called the their recovery. So, it's called the Glasgow score. You may have heard of it, Glasgow score. You may have heard of it, Glasgow score. You may have heard of it, but it's kind of essentially this but it's kind of essentially this but it's kind of essentially this battery of tests that's done to sort of battery of tests that's done to sort of battery of tests that's done to sort of assess how someone's recovering from assess how someone's recovering from assess how someone's recovering from traumatic brain injury. And the sodium traumatic brain injury. And the sodium traumatic brain injury. And the sodium lactate does improve that. So there are

39:00lactate does improve that. So there are lactate does improve that. So there are you can find out there, you know, you can find out there, you know, you can find out there, you know, different types of lactate that you can different types of lactate that you can different types of lactate that you can consume. consume. consume. >> And theoretically, it should help, but >> And theoretically, it should help, but >> And theoretically, it should help, but what happens is when you consume the what happens is when you consume the what happens is when you consume the lactate, lactate, lactate, >> lactate actually gets used by the gut. >> lactate actually gets used by the gut. >> lactate actually gets used by the gut. So a lot of it's going into the gut So a lot of it's going into the gut So a lot of it's going into the gut cells before it gets into your cells before it gets into your cells before it gets into your circulation. There's always a trade-off circulation. There's always a trade-off circulation. There's always a trade-off with these bloody things whenever you with these bloody things whenever you with these bloody things whenever you try and trick the system or shortcut the try and trick the system or shortcut the try and trick the system or shortcut the system by like drinking something. I system by like drinking something. I system by like drinking something. I feel like there's a trade-off which feel like there's a trade-off which feel like there's a trade-off which people don't talk about a lot. people don't talk about a lot. people don't talk about a lot. >> Well, the thing is is that I it is good >> Well, the thing is is that I it is good >> Well, the thing is is that I it is good for the gut. In fact, a former colleague for the gut. In fact, a former colleague for the gut. In fact, a former colleague of mine, Mark Chanaga, has shown that of mine, Mark Chanaga, has shown that of mine, Mark Chanaga, has shown that lactate is really beneficial for for uh lactate is really beneficial for for uh lactate is really beneficial for for uh the gut epithelial cells. In fact, if the gut epithelial cells. In fact, if the gut epithelial cells. In fact, if you think about it, all these sort of you think about it, all these sort of you think about it, all these sort of beneficial probiotic bacteria like beneficial probiotic bacteria like beneficial probiotic bacteria like bifido bacterium for example, they're bifido bacterium for example, they're bifido bacterium for example, they're producing lactic acid and that lactic producing lactic acid and that lactic producing lactic acid and that lactic acid does get converted into lactate. acid does get converted into lactate. acid does get converted into lactate. It's sort of like this physiological It's sort of like this physiological It's sort of like this physiological homeostasis where you have uh the homeostasis where you have uh the homeostasis where you have uh the difference of just a hydrogen atom. So

40:00difference of just a hydrogen atom. So difference of just a hydrogen atom. So you're having lactic acid and lactate you're having lactic acid and lactate you're having lactic acid and lactate sort of in this equilibrium so to speak. sort of in this equilibrium so to speak. sort of in this equilibrium so to speak. But um those those bacteria in your gut But um those those bacteria in your gut But um those those bacteria in your gut are making lactate essentially. And the are making lactate essentially. And the are making lactate essentially. And the reason it's so good is because it is an reason it's so good is because it is an reason it's so good is because it is an very e easily utilizable source of very e easily utilizable source of very e easily utilizable source of energy for the gut cells. So, not to energy for the gut cells. So, not to energy for the gut cells. So, not to like go off on a tangent here, yes, like go off on a tangent here, yes, like go off on a tangent here, yes, there is always a tradeoff, especially there is always a tradeoff, especially there is always a tradeoff, especially for doing something orally, but when it for doing something orally, but when it for doing something orally, but when it comes to exercise, comes to exercise, comes to exercise, there's so like I mentioned when we there's so like I mentioned when we there's so like I mentioned when we first started talking about exercise, if first started talking about exercise, if first started talking about exercise, if you could pill up what exercise does, you could pill up what exercise does, you could pill up what exercise does, I mean, it's so many things, right? It's I mean, it's so many things, right? It's I mean, it's so many things, right? It's not just the lactate. not just the lactate. not just the lactate. >> Yeah. >> Yeah. >> Yeah. >> So many different things, so many >> So many different things, so many >> So many different things, so many different adaptations that occur. I mean different adaptations that occur. I mean different adaptations that occur. I mean it would be a miracle drug. So there's it would be a miracle drug. So there's it would be a miracle drug. So there's you're not just getting the lactate, you're not just getting the lactate, you're not just getting the lactate, you're getting the, you know, the you're getting the, you know, the you're getting the, you know, the improvement in cardiorespiratory improvement in cardiorespiratory improvement in cardiorespiratory fitness. You're getting the muscular fitness. You're getting the muscular fitness. You're getting the muscular response, right? The adaptations to your response, right? The adaptations to your response, right? The adaptations to your muscle. Um you're you're increasing muscle. Um you're you're increasing muscle. Um you're you're increasing stress response genes like heat shock stress response genes like heat shock stress response genes like heat shock proteins that are important for proteins that are important for proteins that are important for preventing neurodeenerative disease. preventing neurodeenerative disease. preventing neurodeenerative disease. You're making antioxidants because the You're making antioxidants because the You're making antioxidants because the inflammation that you're generating inflammation that you're generating inflammation that you're generating while you're exercising. There's

41:00while you're exercising. There's while you're exercising. There's hundreds and hundreds of things that are hundreds and hundreds of things that are hundreds and hundreds of things that are happening all in concert from exercise happening all in concert from exercise happening all in concert from exercise and you just can't you can't pill it up. and you just can't you can't pill it up. and you just can't you can't pill it up. >> I have another really silly question >> I have another really silly question >> I have another really silly question which is if lactate and these other which is if lactate and these other which is if lactate and these other things even like creatine and you know things even like creatine and you know things even like creatine and you know all these other things are so good for all these other things are so good for all these other things are so good for me why doesn't my body just make more of me why doesn't my body just make more of me why doesn't my body just make more of it? it? it? >> I mean your body does make it. The the >> I mean your body does make it. The the >> I mean your body does make it. The the problem is is that you know as we're problem is is that you know as we're problem is is that you know as we're aging everything becomes less efficient. aging everything becomes less efficient. aging everything becomes less efficient. everything doesn't do what it used to do everything doesn't do what it used to do everything doesn't do what it used to do as well as it did when it was younger. as well as it did when it was younger. as well as it did when it was younger. Um, and it and also in the in the case Um, and it and also in the in the case Um, and it and also in the in the case of creatine, which we can talk about, of creatine, which we can talk about, of creatine, which we can talk about, you know, later if you're interested, you know, later if you're interested, you know, later if you're interested, then um, you know, your body only makes then um, you know, your body only makes then um, you know, your body only makes so much of it. And so much of it. And so much of it. And >> why doesn't it make more? >> why doesn't it make more? >> why doesn't it make more? >> I don't, you know, >> I don't, you know, >> I don't, you know, >> maybe I'm not giving it the the minerals >> maybe I'm not giving it the the minerals >> maybe I'm not giving it the the minerals or the environment it needs naturally to or the environment it needs naturally to or the environment it needs naturally to make more. make more. make more. >> I don't know. >> I don't know. >> I don't know. >> You you get it from your food, too. >> You you get it from your food, too. >> You you get it from your food, too. Creatine is found in meat, in poultry, Creatine is found in meat, in poultry, Creatine is found in meat, in poultry, and fish. So, probably that's why your and fish. So, probably that's why your and fish. So, probably that's why your body doesn't make more of it because it

42:00body doesn't make more of it because it body doesn't make more of it because it knows you're going to be getting it from knows you're going to be getting it from knows you're going to be getting it from your diet as well. your diet as well. your diet as well. >> And so, that is another way to get >> And so, that is another way to get >> And so, that is another way to get creatine. creatine. creatine. >> Okay. >> Okay. >> Okay. >> Of course, the vegans and the >> Of course, the vegans and the >> Of course, the vegans and the vegetarians, that's a whole other vegetarians, that's a whole other vegetarians, that's a whole other ballgame because they aren't eating meat ballgame because they aren't eating meat ballgame because they aren't eating meat and so they're really essentially only and so they're really essentially only and so they're really essentially only relying on what their body can make. relying on what their body can make. relying on what their body can make. >> We'll definitely talk about that later. >> We'll definitely talk about that later. >> We'll definitely talk about that later. Um on this point of the brain then if if Um on this point of the brain then if if Um on this point of the brain then if if I I don't want to be an older person who I I don't want to be an older person who I I don't want to be an older person who can't remember things and stutters over can't remember things and stutters over can't remember things and stutters over my words and falls into cognitive my words and falls into cognitive my words and falls into cognitive decline. And I'm I'm 32 now. So I'm I decline. And I'm I'm 32 now. So I'm I decline. And I'm I'm 32 now. So I'm I feel like I'm at a moment in time where feel like I'm at a moment in time where feel like I'm at a moment in time where I can really make decisions now that I can really make decisions now that I can really make decisions now that have a really big impact on my have a really big impact on my have a really big impact on my 90-year-old brain and my ability to 90-year-old brain and my ability to 90-year-old brain and my ability to think straight and clearly and remember think straight and clearly and remember think straight and clearly and remember things. Are there things that I can be things. Are there things that I can be things. Are there things that I can be doing now that will have a profound doing now that will have a profound doing now that will have a profound impact on my cognitive performance at impact on my cognitive performance at impact on my cognitive performance at 90? 90? 90? >> Yes. And what are those things? >> Yes. And what are those things? >> Yes. And what are those things? >> Absolutely. Well, first of all, just to >> Absolutely. Well, first of all, just to >> Absolutely. Well, first of all, just to kind of wrap up the exercise story kind of wrap up the exercise story kind of wrap up the exercise story because I think this study is so because I think this study is so because I think this study is so profound and in fact it wasn't done in profound and in fact it wasn't done in profound and in fact it wasn't done in 32 year olds. It was done in older 32 year olds. It was done in older

43:0032 year olds. It was done in older adults. So, we're talking 60 year olds adults. So, we're talking 60 year olds adults. So, we're talking 60 year olds or a little bit older. And these or a little bit older. And these or a little bit older. And these individuals were put on a aerobic individuals were put on a aerobic individuals were put on a aerobic exercise training program for one year exercise training program for one year exercise training program for one year that was more of like a 70 to 75% max that was more of like a 70 to 75% max that was more of like a 70 to 75% max heart rate. It wasn't so vigorous, but heart rate. It wasn't so vigorous, but heart rate. It wasn't so vigorous, but it was pretty pretty vigorous for them, it was pretty pretty vigorous for them, it was pretty pretty vigorous for them, right? And um the the basis of this right? And um the the basis of this right? And um the the basis of this study was to look at brain aging. As we study was to look at brain aging. As we study was to look at brain aging. As we age, I mentioned our heart aging, right? age, I mentioned our heart aging, right? age, I mentioned our heart aging, right? It gets stiffer and shrinks with age. It gets stiffer and shrinks with age. It gets stiffer and shrinks with age. Our brain also shrinks with age. It's Our brain also shrinks with age. It's Our brain also shrinks with age. It's called atrophy. And as we age, called atrophy. And as we age, called atrophy. And as we age, especially starting in midlife, so especially starting in midlife, so especially starting in midlife, so around the age of 50, your your brain around the age of 50, your your brain around the age of 50, your your brain and certain areas of the brain like the and certain areas of the brain like the and certain areas of the brain like the hippocampus, which is involved in hippocampus, which is involved in hippocampus, which is involved in learning and memory, starts to shrink by learning and memory, starts to shrink by learning and memory, starts to shrink by about 1 to 2% per year. about 1 to 2% per year. about 1 to 2% per year. >> I don't want that to happen. >> I don't want that to happen. >> I don't want that to happen. >> Same. Same. The good news is um in this >> Same. Same. The good news is um in this >> Same. Same. The good news is um in this study, after a year of this sort of study, after a year of this sort of study, after a year of this sort of aerobic exercise training program, they aerobic exercise training program, they aerobic exercise training program, they were doing three times a week about 30 were doing three times a week about 30 were doing three times a week about 30 minutes a day. Really not even that minutes a day. Really not even that minutes a day. Really not even that intense. these individuals and then

44:00intense. these individuals and then intense. these individuals and then there was a control group that was kind there was a control group that was kind there was a control group that was kind of the stretching they like to use the of the stretching they like to use the of the stretching they like to use the stretching as the control group. So that stretching as the control group. So that stretching as the control group. So that let's talk about the the control group, let's talk about the the control group, let's talk about the the control group, the stretching group. They did lose the stretching group. They did lose the stretching group. They did lose about 1 to 2% in terms of the size of about 1 to 2% in terms of the size of about 1 to 2% in terms of the size of their hippocampus, it shrunk one to 2% their hippocampus, it shrunk one to 2% their hippocampus, it shrunk one to 2% after that year, which is what you would after that year, which is what you would after that year, which is what you would expect normally. However, the group that expect normally. However, the group that expect normally. However, the group that was training, not only did they not have was training, not only did they not have was training, not only did they not have their hippocampus shrink by 1 to 2%, it their hippocampus shrink by 1 to 2%, it their hippocampus shrink by 1 to 2%, it actually grew by 1 to 2%. which comes actually grew by 1 to 2%. which comes actually grew by 1 to 2%. which comes down to that neurogenesis, that growth down to that neurogenesis, that growth down to that neurogenesis, that growth of new neurons, the brain drive of new neurons, the brain drive of new neurons, the brain drive neurotrphic factor that's able to do neurotrphic factor that's able to do neurotrphic factor that's able to do that. You're actually able to grow new that. You're actually able to grow new that. You're actually able to grow new neurons even when you're in the age of neurons even when you're in the age of neurons even when you're in the age of 50, which is amazing. It's incredible. 50, which is amazing. It's incredible. 50, which is amazing. It's incredible. So, that study I love because a couple So, that study I love because a couple So, that study I love because a couple of reasons. one, it shows that it's of reasons. one, it shows that it's of reasons. one, it shows that it's possible to not only stave off, you possible to not only stave off, you possible to not only stave off, you know, some of the components of brain know, some of the components of brain know, some of the components of brain aging, but to reverse it and increase

45:00aging, but to reverse it and increase aging, but to reverse it and increase it, right, through exercise. And number it, right, through exercise. And number it, right, through exercise. And number two, I love it because it's never too two, I love it because it's never too two, I love it because it's never too late. Like, you can start this, you late. Like, you can start this, you late. Like, you can start this, you know, in your 60s and still have a know, in your 60s and still have a know, in your 60s and still have a benefit, right? you're you're talking benefit, right? you're you're talking benefit, right? you're you're talking about being in your 30s, but you know, about being in your 30s, but you know, about being in your 30s, but you know, some people watching this show, some people watching this show, some people watching this show, listening to the show, may already be in listening to the show, may already be in listening to the show, may already be in their 50s or 60s, right? So, it's never their 50s or 60s, right? So, it's never their 50s or 60s, right? So, it's never too late. too late. too late. >> Um, likewise, you know, we're talking >> Um, likewise, you know, we're talking >> Um, likewise, you know, we're talking about being cognitively sharp and not about being cognitively sharp and not about being cognitively sharp and not getting dementia. There's also studies getting dementia. There's also studies getting dementia. There's also studies showing that people like women that were showing that people like women that were showing that people like women that were brought into the lab, they had their brought into the lab, they had their brought into the lab, they had their cardiorespiratory fitness measured, cardiorespiratory fitness measured, cardiorespiratory fitness measured, those women with the highest those women with the highest those women with the highest cardiorespiratory fitness were 80% less cardiorespiratory fitness were 80% less cardiorespiratory fitness were 80% less likely to come down with dementia over likely to come down with dementia over likely to come down with dementia over the follow-up period of time. So it the follow-up period of time. So it the follow-up period of time. So it again, I think exercise is one of the again, I think exercise is one of the again, I think exercise is one of the big ones when it comes to brain aging. big ones when it comes to brain aging. big ones when it comes to brain aging. But you asked an important question. and But you asked an important question. and But you asked an important question. and you say, "What can I be doing now that's you say, "What can I be doing now that's you say, "What can I be doing now that's going to affect the way my brain ages, going to affect the way my brain ages, going to affect the way my brain ages, you know, for the subsequent decades of you know, for the subsequent decades of you know, for the subsequent decades of my life?" And there are other things my life?" And there are other things my life?" And there are other things that can also be done that don't even

46:00that can also be done that don't even that can also be done that don't even require as much effort as exercise. require as much effort as exercise. require as much effort as exercise. Exercise is the gold standard because I Exercise is the gold standard because I Exercise is the gold standard because I mean, being able to not only, you know, mean, being able to not only, you know, mean, being able to not only, you know, stave off atrophy of the of the brain, stave off atrophy of the of the brain, stave off atrophy of the of the brain, but to like regrow some of it is but to like regrow some of it is but to like regrow some of it is incredible, right? I mean, that's just incredible, right? I mean, that's just incredible, right? I mean, that's just mind-blowing. Have they ever taken mind-blowing. Have they ever taken mind-blowing. Have they ever taken people with dementia, Alzheimer's, and people with dementia, Alzheimer's, and people with dementia, Alzheimer's, and put them on an exercise program and put them on an exercise program and put them on an exercise program and monitored the decline of their cognitive monitored the decline of their cognitive monitored the decline of their cognitive abilities on an exercise program? abilities on an exercise program? abilities on an exercise program? >> Yes. I mean, it's it's much harder when >> Yes. I mean, it's it's much harder when >> Yes. I mean, it's it's much harder when you already have someone who you already have someone who you already have someone who is in that pathological state because is in that pathological state because is in that pathological state because things just really snowball and things just really snowball and things just really snowball and accelerate. And there are some benefits. accelerate. And there are some benefits. accelerate. And there are some benefits. I mean, I mean, I mean, >> but it's not it's not prevention is >> but it's not it's not prevention is >> but it's not it's not prevention is always the best. Prevention is always always the best. Prevention is always always the best. Prevention is always the best. And so, you know, I I think the best. And so, you know, I I think the best. And so, you know, I I think that if there's any sort of take-home that if there's any sort of take-home that if there's any sort of take-home here, it's that like let's let's try to here, it's that like let's let's try to here, it's that like let's let's try to do what we can now so that we don't get do what we can now so that we don't get do what we can now so that we don't get to that point to that point to that point >> before we get into the the the easier >> before we get into the the the easier

47:00>> before we get into the the the easier ways of staving off cognitive decline. Do do we know what causes dementia and Do do we know what causes dementia and Alzheimer's yet? Do do we have any Alzheimer's yet? Do do we have any Alzheimer's yet? Do do we have any ideas? Because we can when they do the ideas? Because we can when they do the ideas? Because we can when they do the brain imaging, they can kind of see brain imaging, they can kind of see brain imaging, they can kind of see these plaques on the brain, they say. these plaques on the brain, they say. these plaques on the brain, they say. that that that >> I mean there's a lot of different it's >> I mean there's a lot of different it's >> I mean there's a lot of different it's multiffactorial which means there's a multiffactorial which means there's a multiffactorial which means there's a lot of different causes of dementia and lot of different causes of dementia and lot of different causes of dementia and Alzheimer's disease so I would say you Alzheimer's disease so I would say you Alzheimer's disease so I would say you mentioned plaques amaloid beta plaques mentioned plaques amaloid beta plaques mentioned plaques amaloid beta plaques what happens is you know that's the what happens is you know that's the what happens is you know that's the aggregation of a protein in our brain aggregation of a protein in our brain aggregation of a protein in our brain called amalloid that typically is called amalloid that typically is called amalloid that typically is cleared from our brain and um what cleared from our brain and um what cleared from our brain and um what happens is this abnormal happens is this abnormal happens is this abnormal you know thing happens where you're not you know thing happens where you're not you know thing happens where you're not clearing the amaloid and so it starts to clearing the amaloid and so it starts to clearing the amaloid and so it starts to kind of form these clumps and aggregates kind of form these clumps and aggregates kind of form these clumps and aggregates with the amaloid proteins that are not with the amaloid proteins that are not with the amaloid proteins that are not being cleared. And that essentially is being cleared. And that essentially is being cleared. And that essentially is happening outside of your neurons, but happening outside of your neurons, but happening outside of your neurons, but it's happening where the synapses are it's happening where the synapses are it's happening where the synapses are formed between neurons. And so what formed between neurons. And so what formed between neurons. And so what happens is it kind of disrupts the happens is it kind of disrupts the happens is it kind of disrupts the synaptic connection between neurons, synaptic connection between neurons, synaptic connection between neurons, which is essentially forming a memory.

48:00which is essentially forming a memory. which is essentially forming a memory. And so when you start to disrupt that And so when you start to disrupt that And so when you start to disrupt that connection, you lose not only the the connection, you lose not only the the connection, you lose not only the the memories start to go away, but the whole memories start to go away, but the whole memories start to go away, but the whole purpose of the neuron is to kind of I purpose of the neuron is to kind of I purpose of the neuron is to kind of I mean one of the purposes is to to form a mean one of the purposes is to to form a mean one of the purposes is to to form a memory. And so you start to like neurons memory. And so you start to like neurons memory. And so you start to like neurons start to die, right? When they start to start to die, right? When they start to start to die, right? When they start to lose their purpose. Amaloid aggregation lose their purpose. Amaloid aggregation lose their purpose. Amaloid aggregation is linked to a lot of things. So, for is linked to a lot of things. So, for is linked to a lot of things. So, for example, I mentioned it being cleared example, I mentioned it being cleared example, I mentioned it being cleared when we sleep, particularly when we're when we sleep, particularly when we're when we sleep, particularly when we're in our deep sleep stage, slowwave sleep. in our deep sleep stage, slowwave sleep. in our deep sleep stage, slowwave sleep. That is um something happens that's kind That is um something happens that's kind That is um something happens that's kind of incredible. It's called activation of of incredible. It's called activation of of incredible. It's called activation of the glimpmphatic system. So, you've the glimpmphatic system. So, you've the glimpmphatic system. So, you've heard of the lymphatic system. Well, the heard of the lymphatic system. Well, the heard of the lymphatic system. Well, the glimpmphatic system is essentially this glimpmphatic system is essentially this glimpmphatic system is essentially this series of like networks and like almost series of like networks and like almost series of like networks and like almost like these like highways and essentially like these like highways and essentially like these like highways and essentially roads and stuff all like throughout the roads and stuff all like throughout the roads and stuff all like throughout the brain where you're squirting this brain where you're squirting this brain where you're squirting this cerebral spinal fluid throughout the cerebral spinal fluid throughout the cerebral spinal fluid throughout the brain and it's clearing away all the brain and it's clearing away all the brain and it's clearing away all the garbage things like proteins that didn't

49:00garbage things like proteins that didn't garbage things like proteins that didn't get cleared and it's sort of squirting get cleared and it's sort of squirting get cleared and it's sort of squirting them out and clearing them out through them out and clearing them out through them out and clearing them out through this lymphatic system. that lymphatic this lymphatic system. that lymphatic this lymphatic system. that lymphatic system is activated during sleep and system is activated during sleep and system is activated during sleep and it's one of the reasons why people that it's one of the reasons why people that it's one of the reasons why people that don't get good sleep over the course of don't get good sleep over the course of don't get good sleep over the course of decades have a higher risk of decades have a higher risk of decades have a higher risk of Alzheimer's disease is because they're Alzheimer's disease is because they're Alzheimer's disease is because they're getting these amaloid plaques built up getting these amaloid plaques built up getting these amaloid plaques built up in their brains but there's other causes in their brains but there's other causes in their brains but there's other causes as well so for example glucose as well so for example glucose as well so for example glucose metabolism is disrupted in the brains of metabolism is disrupted in the brains of metabolism is disrupted in the brains of Alzheimer's disease you need glucose Alzheimer's disease you need glucose Alzheimer's disease you need glucose your neurons need glucose and so you your neurons need glucose and so you your neurons need glucose and so you know the essentially um your your brain know the essentially um your your brain know the essentially um your your brain isn't able to make energy correctly isn't able to make energy correctly isn't able to make energy correctly without the glucose getting into your without the glucose getting into your without the glucose getting into your brain. And so that's another sort of brain. And so that's another sort of brain. And so that's another sort of metabolic underlying cause of metabolic underlying cause of metabolic underlying cause of Alzheimer's disease where you're Alzheimer's disease where you're Alzheimer's disease where you're essentially I mean it's thought to be essentially I mean it's thought to be essentially I mean it's thought to be where you're eating a lot of refined where you're eating a lot of refined where you're eating a lot of refined carbohydrates, refined sugars and you're carbohydrates, refined sugars and you're carbohydrates, refined sugars and you're not exercising and essentially you're not exercising and essentially you're not exercising and essentially you're you're disrupting the glucose metabolism you're disrupting the glucose metabolism you're disrupting the glucose metabolism in the brain as well as the whole body. in the brain as well as the whole body. in the brain as well as the whole body. Right? So the brain and body are Right? So the brain and body are Right? So the brain and body are connected but um there's also genetic

50:00connected but um there's also genetic connected but um there's also genetic causes as well and you know some people causes as well and you know some people causes as well and you know some people have genes that can increase the risk of have genes that can increase the risk of have genes that can increase the risk of Alzheimer's disease because they're not Alzheimer's disease because they're not Alzheimer's disease because they're not able to clear amaloid as well because able to clear amaloid as well because able to clear amaloid as well because they're not able to repair damage as they're not able to repair damage as they're not able to repair damage as well. So the the bloodb brain barrier well. So the the bloodb brain barrier well. So the the bloodb brain barrier which is really important for filtering which is really important for filtering which is really important for filtering out toxic things from getting into the out toxic things from getting into the out toxic things from getting into the brain brain brain it starts to break down and that's one it starts to break down and that's one it starts to break down and that's one of the I would say early early signs of of the I would say early early signs of of the I would say early early signs of Alzheimer's disease is that breakdown of Alzheimer's disease is that breakdown of Alzheimer's disease is that breakdown of the bloodb brain barrier and that the bloodb brain barrier and that the bloodb brain barrier and that happens in people that have a genetic happens in people that have a genetic happens in people that have a genetic risk factor called APOE4. You may have risk factor called APOE4. You may have risk factor called APOE4. You may have heard of this but this is probably one heard of this but this is probably one heard of this but this is probably one of the biggest of the biggest of the biggest genetic risk factors for Alzheimer's genetic risk factors for Alzheimer's genetic risk factors for Alzheimer's disease. About 25% of the population has disease. About 25% of the population has disease. About 25% of the population has one copy of this gene. That increases one copy of this gene. That increases one copy of this gene. That increases the risk of Alzheimer's disease by the risk of Alzheimer's disease by the risk of Alzheimer's disease by twofold. If you have two copies of it, twofold. If you have two copies of it, twofold. If you have two copies of it, it increases the risk of Alzheimer's it increases the risk of Alzheimer's it increases the risk of Alzheimer's disease by tenfold. disease by tenfold. disease by tenfold. >> So twofold being 200%. >> So twofold being 200%. >> So twofold being 200%. >> Twofold being twice twice as much. Yeah. >> Twofold being twice twice as much. Yeah. >> Twofold being twice twice as much. Yeah. 200%. And 10fold being a,000%. Right.

51:00200%. And 10fold being a,000%. Right. 200%. And 10fold being a,000%. Right. You're you're you're basically I mean You're you're you're basically I mean You're you're you're basically I mean it's it's pretty bad. And it's not like it's it's pretty bad. And it's not like it's it's pretty bad. And it's not like a a a it's not your destiny to get the it's not your destiny to get the it's not your destiny to get the Alzheimer's disease if you have those Alzheimer's disease if you have those Alzheimer's disease if you have those genes. You can do things in your genes. You can do things in your genes. You can do things in your lifestyle that can sort of turn the lifestyle that can sort of turn the lifestyle that can sort of turn the table. So you're not you're not table. So you're not you're not table. So you're not you're not necessarily going to be getting that necessarily going to be getting that necessarily going to be getting that that Alzheimer's disease and a lot of that Alzheimer's disease and a lot of that Alzheimer's disease and a lot of different lifestyle factors like getting different lifestyle factors like getting different lifestyle factors like getting good sleep, like exercising, avoiding good sleep, like exercising, avoiding good sleep, like exercising, avoiding alcohol, avoiding smoking, not being alcohol, avoiding smoking, not being alcohol, avoiding smoking, not being overweight and obese. Like those affect overweight and obese. Like those affect overweight and obese. Like those affect your Alzheimer's disease risk. your Alzheimer's disease risk. your Alzheimer's disease risk. More importantly, if you have one of More importantly, if you have one of More importantly, if you have one of those genes, then you really have to be those genes, then you really have to be those genes, then you really have to be cognizant of those things because if you cognizant of those things because if you cognizant of those things because if you have one of those, you know, ApoE4 have one of those, you know, ApoE4 have one of those, you know, ApoE4 genes, then then essentially your genes, then then essentially your genes, then then essentially your lifestyle matters even more than people lifestyle matters even more than people lifestyle matters even more than people that don't. that don't. that don't. >> And you can do a test to figure out if >> And you can do a test to figure out if >> And you can do a test to figure out if you have those genes. you have those genes. you have those genes. >> Yes. Yes. There's a a variety of genetic >> Yes. Yes. There's a a variety of genetic >> Yes. Yes. There's a a variety of genetic testing services that can be done. testing services that can be done. testing services that can be done. pretty much all the ones that are out pretty much all the ones that are out pretty much all the ones that are out there on on the market, you know, there on on the market, you know, there on on the market, you know, ancestry DNA. I mean, depending on where ancestry DNA. I mean, depending on where ancestry DNA. I mean, depending on where you live and what there's so many out you live and what there's so many out you live and what there's so many out there right now that that will test for there right now that that will test for there right now that that will test for that.

52:00that. >> Mortified if I found out I had two of >> Mortified if I found out I had two of >> Mortified if I found out I had two of those genes. those genes. those genes. >> Two of them is less common. When I >> Two of them is less common. When I >> Two of them is less common. When I mentioned the 25% of the population mentioned the 25% of the population mentioned the 25% of the population having it, it's usually one alil. having it, it's usually one alil. having it, it's usually one alil. Alcohol essentially can really increase Alcohol essentially can really increase Alcohol essentially can really increase the risk of Alzheimer's disease if you the risk of Alzheimer's disease if you the risk of Alzheimer's disease if you have one of those genes. And I think have one of those genes. And I think have one of those genes. And I think that there's really no safe amount of that there's really no safe amount of that there's really no safe amount of alcohol that can be consumed for people alcohol that can be consumed for people alcohol that can be consumed for people that have APOE4. if you're concerned that have APOE4. if you're concerned that have APOE4. if you're concerned about dementia and Alzheimer's disease. about dementia and Alzheimer's disease. about dementia and Alzheimer's disease. The other thing is contact sports and The other thing is contact sports and The other thing is contact sports and traumatic brain injury. people that have traumatic brain injury. people that have traumatic brain injury. people that have any of the, you know, any one or two of any of the, you know, any one or two of any of the, you know, any one or two of the APOE4 genes, if they have that, then the APOE4 genes, if they have that, then the APOE4 genes, if they have that, then if they get a TBI, like if they're if they get a TBI, like if they're if they get a TBI, like if they're playing American football or they're playing American football or they're playing American football or they're playing soccer or MMA or boxing, playing soccer or MMA or boxing, playing soccer or MMA or boxing, whatever, whatever, whatever, >> then you talk about like going up to a >> then you talk about like going up to a >> then you talk about like going up to a 10-fold risk for Alzheimer's disease 10-fold risk for Alzheimer's disease 10-fold risk for Alzheimer's disease when you get like an injury because when you get like an injury because when you get like an injury because people with those genes don't repair people with those genes don't repair people with those genes don't repair damage as well. damage as well. damage as well. >> So, it affects their their brain's >> So, it affects their their brain's >> So, it affects their their brain's ability to repair damage. And so that's ability to repair damage. And so that's ability to repair damage. And so that's also really important to consider. also really important to consider. also really important to consider. >> So moving back then to this the simple >> So moving back then to this the simple >> So moving back then to this the simple things that we can do to improve our

53:00things that we can do to improve our things that we can do to improve our cognitive performance as we age, the cognitive performance as we age, the cognitive performance as we age, the things that are simpler than doing the things that are simpler than doing the things that are simpler than doing the vigorous hit training. vigorous hit training. vigorous hit training. >> There's actually quite a few. And first >> There's actually quite a few. And first >> There's actually quite a few. And first and foremost, the one I love the most is and foremost, the one I love the most is and foremost, the one I love the most is a simple multivitamin. a simple multivitamin. a simple multivitamin. And the reason I love this is because And the reason I love this is because And the reason I love this is because I don't know it was about 10 years ago I don't know it was about 10 years ago I don't know it was about 10 years ago there was a a huge study that was there was a a huge study that was there was a a huge study that was published and it was published in the published and it was published in the published and it was published in the Annals of Internal Medicine and it was Annals of Internal Medicine and it was Annals of Internal Medicine and it was called Enough is Enough. Multivitamins called Enough is Enough. Multivitamins called Enough is Enough. Multivitamins are not only useless, they're harmful are not only useless, they're harmful are not only useless, they're harmful and it was essentially looking at a and it was essentially looking at a and it was essentially looking at a variety of studies and arguing that variety of studies and arguing that variety of studies and arguing that multivitamins are expensive urine. multivitamins are expensive urine. multivitamins are expensive urine. You're just not really doing anything. You're just not really doing anything. You're just not really doing anything. And in fact, if you take a multivitamin, And in fact, if you take a multivitamin, And in fact, if you take a multivitamin, you might even be increasing the risk of you might even be increasing the risk of you might even be increasing the risk of disease. disease. disease. That study was terrible. And I 10 years That study was terrible. And I 10 years That study was terrible. And I 10 years ago went and just broke it down and, you ago went and just broke it down and, you ago went and just broke it down and, you know, pulled it apart piece by piece. know, pulled it apart piece by piece. know, pulled it apart piece by piece. But here we are 10 years later. Three But here we are 10 years later. Three But here we are 10 years later. Three large clinical trials have been done. large clinical trials have been done. large clinical trials have been done. And these are randomized control trials

54:00And these are randomized control trials And these are randomized control trials where older adults were given either a where older adults were given either a where older adults were given either a multivitamin and this was just your multivitamin and this was just your multivitamin and this was just your standard run-of-the-mill multivitamin standard run-of-the-mill multivitamin standard run-of-the-mill multivitamin Centrum silver or they were given a Centrum silver or they were given a Centrum silver or they were given a placebo and they were given this for a placebo and they were given this for a placebo and they were given this for a couple of years. couple of years. couple of years. And what three different studies showed And what three different studies showed And what three different studies showed was that a multivitamin improved was that a multivitamin improved was that a multivitamin improved cognition, improved processing speed, it cognition, improved processing speed, it cognition, improved processing speed, it improved what's called episodic memory. improved what's called episodic memory. improved what's called episodic memory. So the kind of memory where you're So the kind of memory where you're So the kind of memory where you're remembering experiences and you can remembering experiences and you can remembering experiences and you can recall events, things like that. And not recall events, things like that. And not recall events, things like that. And not only did it improve it, it improved it only did it improve it, it improved it only did it improve it, it improved it so much that it was equivalent to so much that it was equivalent to so much that it was equivalent to reducing the aging of the episodic reducing the aging of the episodic reducing the aging of the episodic memory by 5 years. So a simple memory by 5 years. So a simple memory by 5 years. So a simple multivitamin and why is that important? multivitamin and why is that important? multivitamin and why is that important? Because you know multivitamins have a Because you know multivitamins have a Because you know multivitamins have a variety of these vitamins and minerals variety of these vitamins and minerals variety of these vitamins and minerals that we're not getting from our diet that we're not getting from our diet that we're not getting from our diet that are important for everything. for that are important for everything. for that are important for everything. for metabolism, for the way our metabolism, for the way our metabolism, for the way our neurotransmitters are firing, for neurotransmitters are firing, for neurotransmitters are firing, for reducing damage that's causing, you reducing damage that's causing, you reducing damage that's causing, you know, oxidative stress, right? So, a

55:00know, oxidative stress, right? So, a know, oxidative stress, right? So, a simple multivitamin, how much easier can simple multivitamin, how much easier can simple multivitamin, how much easier can it be than taking a simple multivitamin? it be than taking a simple multivitamin? it be than taking a simple multivitamin? And the fact of the matter is that we're And the fact of the matter is that we're And the fact of the matter is that we're talking about a randomized control talking about a randomized control talking about a randomized control trial. This is showing cause, right? trial. This is showing cause, right? trial. This is showing cause, right? This isn't just an association. This is This isn't just an association. This is This isn't just an association. This is showing that you took a multivitamin for showing that you took a multivitamin for showing that you took a multivitamin for a couple of years and improved your a couple of years and improved your a couple of years and improved your cognition more than a placebo. So, I cognition more than a placebo. So, I cognition more than a placebo. So, I think that's pretty incredible and it's think that's pretty incredible and it's think that's pretty incredible and it's one of the examples that I like. one of the examples that I like. one of the examples that I like. But, um, diving deeper into some of the But, um, diving deeper into some of the But, um, diving deeper into some of the the nutrients, this is this is an area, the nutrients, this is this is an area, the nutrients, this is this is an area, you know, I started out as a scientist. you know, I started out as a scientist. you know, I started out as a scientist. I started out as a chemist actually. But I started out as a chemist actually. But I started out as a chemist actually. But when I first got into biology, when I first got into biology, when I first got into biology, I was working in an aging lab and I was working in an aging lab and I was working in an aging lab and studying aging. It was very interesting studying aging. It was very interesting studying aging. It was very interesting to me because I essentially with my own to me because I essentially with my own to me because I essentially with my own experiments with my own two hands could experiments with my own two hands could experiments with my own two hands could could manipulate these like tiny little could manipulate these like tiny little could manipulate these like tiny little worms. They're called sea elegance and worms. They're called sea elegance and worms. They're called sea elegance and their whole genome was sequenced at the their whole genome was sequenced at the their whole genome was sequenced at the time and this was like in the early time and this was like in the early time and this was like in the early 2000s and um they have a lot of genes

56:002000s and um they have a lot of genes 2000s and um they have a lot of genes that are similar to humans. It's called that are similar to humans. It's called that are similar to humans. It's called homology and one of the genes is the homology and one of the genes is the homology and one of the genes is the insulin signaling pathway and the IGF-1 insulin signaling pathway and the IGF-1 insulin signaling pathway and the IGF-1 pathway. So insulin signaling would be pathway. So insulin signaling would be pathway. So insulin signaling would be something that's activated with glucose. something that's activated with glucose. something that's activated with glucose. You're eating a lot of sugar, right? And You're eating a lot of sugar, right? And You're eating a lot of sugar, right? And I could take these worms and I could I could take these worms and I could I could take these worms and I could genetically decrease their insulin genetically decrease their insulin genetically decrease their insulin signaling. So it kind of, if you think signaling. So it kind of, if you think signaling. So it kind of, if you think about a parallel to that, that would be, about a parallel to that, that would be, about a parallel to that, that would be, okay, we're not going to be eating as okay, we're not going to be eating as okay, we're not going to be eating as much sugar, right? We're not going to be much sugar, right? We're not going to be much sugar, right? We're not going to be activating that pathway so much. Mhm. activating that pathway so much. Mhm. activating that pathway so much. Mhm. >> And I could do that in this worm that >> And I could do that in this worm that >> And I could do that in this worm that has a life expectancy of about 15 days has a life expectancy of about 15 days has a life expectancy of about 15 days and I could extend its life expectancy and I could extend its life expectancy and I could extend its life expectancy to 30 days, right? So you're increasing to 30 days, right? So you're increasing to 30 days, right? So you're increasing its life expectancy by pretty much, you its life expectancy by pretty much, you its life expectancy by pretty much, you know, 100%. Right? Well, not only did know, 100%. Right? Well, not only did know, 100%. Right? Well, not only did they, you know, live longer, they were they, you know, live longer, they were they, you know, live longer, they were healthier and youthful, and you could healthier and youthful, and you could healthier and youthful, and you could see that visually, they're moving around see that visually, they're moving around see that visually, they're moving around and they were just youthful worms. And and they were just youthful worms. And and they were just youthful worms. And so I was very excited about this, you so I was very excited about this, you so I was very excited about this, you know, in my 20s because I was like,

57:00know, in my 20s because I was like, know, in my 20s because I was like, "Wow, this is very relevant. We have "Wow, this is very relevant. We have "Wow, this is very relevant. We have this gene and we know lifestyle factors this gene and we know lifestyle factors this gene and we know lifestyle factors that affect it, right? Sugar." So the that affect it, right? Sugar." So the that affect it, right? Sugar." So the takehome for me was takehome for me was takehome for me was lifestyle matters, you know? Yeah, lifestyle matters, you know? Yeah, lifestyle matters, you know? Yeah, genetics, maybe that'll be something one genetics, maybe that'll be something one genetics, maybe that'll be something one day where we're decreasing the insulin day where we're decreasing the insulin day where we're decreasing the insulin signal. But I was looking for the now, signal. But I was looking for the now, signal. But I was looking for the now, not the future technology. And so the not the future technology. And so the not the future technology. And so the now to me was wow, like I don't want to now to me was wow, like I don't want to now to me was wow, like I don't want to be constantly activating my, you know, be constantly activating my, you know, be constantly activating my, you know, insulin signaling pathway. like look insulin signaling pathway. like look insulin signaling pathway. like look what happens to these worms if you what happens to these worms if you what happens to these worms if you reduce it. I mean it's amazing. They're reduce it. I mean it's amazing. They're reduce it. I mean it's amazing. They're youthful and they live longer. And so I youthful and they live longer. And so I youthful and they live longer. And so I started to kind of get into diet and started to kind of get into diet and started to kind of get into diet and lifestyle sort of just out of curiosity lifestyle sort of just out of curiosity lifestyle sort of just out of curiosity and sort of reading in the literature and sort of reading in the literature and sort of reading in the literature and I came across some studies from my and I came across some studies from my and I came across some studies from my mentor Dr. Bruce Ames where he was mentor Dr. Bruce Ames where he was mentor Dr. Bruce Ames where he was showing that not getting enough showing that not getting enough showing that not getting enough nutrients like for example folate. nutrients like for example folate. nutrients like for example folate. Folate is found in dark leafy greens Folate is found in dark leafy greens Folate is found in dark leafy greens like kale. You know, folate if you if like kale. You know, folate if you if like kale. You know, folate if you if you if you decrease folate and make you if you decrease folate and make you if you decrease folate and make someone deficient in it, it essentially

58:00someone deficient in it, it essentially someone deficient in it, it essentially causes doublestranded breaks in your DNA causes doublestranded breaks in your DNA causes doublestranded breaks in your DNA that essentially is like being under that essentially is like being under that essentially is like being under ionizing radiation. And that experiment ionizing radiation. And that experiment ionizing radiation. And that experiment was done like you could take a mouse was done like you could take a mouse was done like you could take a mouse make it like put low folate in the in make it like put low folate in the in make it like put low folate in the in you know the mouse's food and then take you know the mouse's food and then take you know the mouse's food and then take another mouse and put it under an another mouse and put it under an another mouse and put it under an ionizing radiation machine and the ionizing radiation machine and the ionizing radiation machine and the amount of double stranded breaks in amount of double stranded breaks in amount of double stranded breaks in their DNA which cause cancer which their DNA which cause cancer which their DNA which cause cancer which accelerate aging which affect every accelerate aging which affect every accelerate aging which affect every every you know how how your your cells every you know how how your your cells every you know how how your your cells are functioning it was the same. So, it are functioning it was the same. So, it are functioning it was the same. So, it was like, wow. was like, wow. was like, wow. Not having a certain nutrient in your Not having a certain nutrient in your Not having a certain nutrient in your diet was like standing under a radiating diet was like standing under a radiating diet was like standing under a radiating machine, ionizing radiation. No one's machine, ionizing radiation. No one's machine, ionizing radiation. No one's going to want to stand under an ionizing going to want to stand under an ionizing going to want to stand under an ionizing radiation machine, but no one's thinking radiation machine, but no one's thinking radiation machine, but no one's thinking about how your diet can do the same about how your diet can do the same about how your diet can do the same thing. Um, and that was kind of I got thing. Um, and that was kind of I got thing. Um, and that was kind of I got into a lot of Bruce's Bruce's research into a lot of Bruce's Bruce's research into a lot of Bruce's Bruce's research at the time. So, Bruce, at the time. So, Bruce, at the time. So, Bruce, he anyone in the in the science field he anyone in the in the science field he anyone in the in the science field knows Dr. Bruce Ames. actually came up knows Dr. Bruce Ames. actually came up knows Dr. Bruce Ames. actually came up with the Ames carcinogen test and that

59:00with the Ames carcinogen test and that with the Ames carcinogen test and that essentially was a way of cheaply looking essentially was a way of cheaply looking essentially was a way of cheaply looking at and identifying whether something's a at and identifying whether something's a at and identifying whether something's a carcinogen and he got into sort of carcinogen and he got into sort of carcinogen and he got into sort of nutrition as he started to figure things nutrition as he started to figure things nutrition as he started to figure things like folate basically being lack of like folate basically being lack of like folate basically being lack of folate being a carcinogen essentially folate being a carcinogen essentially folate being a carcinogen essentially right like ionizing radiation is a right like ionizing radiation is a right like ionizing radiation is a carcinogen carcinogen carcinogen and then he started to go on to other and then he started to go on to other and then he started to go on to other nutrients as well like magnesium and B nutrients as well like magnesium and B nutrients as well like magnesium and B vitamins but I think for me the aha vitamins but I think for me the aha vitamins but I think for me the aha moment was moment was moment was micronutrients and these vitamins and micronutrients and these vitamins and micronutrients and these vitamins and minerals are affecting the way we age, minerals are affecting the way we age, minerals are affecting the way we age, are affecting our health on a similar are affecting our health on a similar are affecting our health on a similar level as these toxic things that we're level as these toxic things that we're level as these toxic things that we're worried about like ionizing radiation. worried about like ionizing radiation. worried about like ionizing radiation. >> And nobody's thinking about it like >> And nobody's thinking about it like >> And nobody's thinking about it like that. that. >> So, I'll give you an example. Vitamin D, >> So, I'll give you an example. Vitamin D, >> So, I'll give you an example. Vitamin D, you talked about dementia, what's going you talked about dementia, what's going you talked about dementia, what's going to help prevent dementia. Vitamin D is, to help prevent dementia. Vitamin D is, to help prevent dementia. Vitamin D is, it's actually more than a vitamin. it's actually more than a vitamin. it's actually more than a vitamin. Vitamin D gets converted into a steroid Vitamin D gets converted into a steroid Vitamin D gets converted into a steroid hormone. So, a steroid hormone hormone. So, a steroid hormone hormone. So, a steroid hormone essentially what it does is it goes into essentially what it does is it goes into essentially what it does is it goes into the nucleus of a cell where all your DNA

1:00the nucleus of a cell where all your DNA the nucleus of a cell where all your DNA is and it it's activating genes and is and it it's activating genes and is and it it's activating genes and deactivating them. It's affecting your deactivating them. It's affecting your deactivating them. It's affecting your genome and it's actually over 5% of your genome and it's actually over 5% of your genome and it's actually over 5% of your your your genome is being affected by your your genome is being affected by your your genome is being affected by vitamin D. Why is that important? vitamin D. Why is that important? vitamin D. Why is that important? Because Because Because 70% of the US population has 70% of the US population has 70% of the US population has insufficient levels of vitamin D. The insufficient levels of vitamin D. The insufficient levels of vitamin D. The reason for that is because vitamin D3 is reason for that is because vitamin D3 is reason for that is because vitamin D3 is actually made in the skin from UVB actually made in the skin from UVB actually made in the skin from UVB radiation from the sun. And so if you're radiation from the sun. And so if you're radiation from the sun. And so if you're not outside, then you're not really not outside, then you're not really not outside, then you're not really making a lot of vitamin D3 in your skin. making a lot of vitamin D3 in your skin. making a lot of vitamin D3 in your skin. And vitamin D3 then gets converted into And vitamin D3 then gets converted into And vitamin D3 then gets converted into this steroid hormone that regulates this steroid hormone that regulates this steroid hormone that regulates everything, right? And so um you know everything, right? And so um you know everything, right? And so um you know modern day society, you know, we're modern day society, you know, we're modern day society, you know, we're inside all the time. We're working. inside all the time. We're working. inside all the time. We're working. We're not outside. And even if you were We're not outside. And even if you were We're not outside. And even if you were outside, there's so many other factors outside, there's so many other factors outside, there's so many other factors that affect it. So, anything that blocks that affect it. So, anything that blocks that affect it. So, anything that blocks out UVB radiation blocks out the out UVB radiation blocks out the out UVB radiation blocks out the availability of your body to make availability of your body to make availability of your body to make vitamin D3. So, sunscreen, right? That's

1:01vitamin D3. So, sunscreen, right? That's vitamin D3. So, sunscreen, right? That's a big one. Melanin, the the darker a big one. Melanin, the the darker a big one. Melanin, the the darker pigmentation that acts as a natural pigmentation that acts as a natural pigmentation that acts as a natural sunscreen. And then latitude, depending sunscreen. And then latitude, depending sunscreen. And then latitude, depending on where you live, also. So, you know, a on where you live, also. So, you know, a on where you live, also. So, you know, a good number of months out of the year, good number of months out of the year, good number of months out of the year, if you're in a more northern latitude if you're in a more northern latitude if you're in a more northern latitude like England, like Wales, like Chicago like England, like Wales, like Chicago like England, like Wales, like Chicago or Sweden, you're not UVB radiation is or Sweden, you're not UVB radiation is or Sweden, you're not UVB radiation is not even hitting the atmosphere, you not even hitting the atmosphere, you not even hitting the atmosphere, you know, for several months out of the know, for several months out of the know, for several months out of the year. Combine that with sunscreen or year. Combine that with sunscreen or year. Combine that with sunscreen or melanin, and you got like this disaster, melanin, and you got like this disaster, melanin, and you got like this disaster, right? In fact, there was a study out of right? In fact, there was a study out of right? In fact, there was a study out of the University of Chicago that looked at the University of Chicago that looked at the University of Chicago that looked at African-Americans and Caucasians African-Americans and Caucasians African-Americans and Caucasians and their ability white people. and their ability white people. and their ability white people. >> Yeah, exactly. Their ability to make >> Yeah, exactly. Their ability to make >> Yeah, exactly. Their ability to make vitamin D3 from UVB radiation vitamin D3 from UVB radiation vitamin D3 from UVB radiation >> from the sun. Yeah. >> from the sun. Yeah. >> from the sun. Yeah. >> And as I mentioned, you know, melanin is >> And as I mentioned, you know, melanin is >> And as I mentioned, you know, melanin is a natural sunscreen. And you know, a natural sunscreen. And you know, a natural sunscreen. And you know, people that are, you know, either, you people that are, you know, either, you people that are, you know, either, you know, from African origin or South know, from African origin or South know, from African origin or South American or Southeast Asian, right?

1:02American or Southeast Asian, right? American or Southeast Asian, right? People that are closer to the equator People that are closer to the equator People that are closer to the equator usually have more melanin. It's an it's usually have more melanin. It's an it's usually have more melanin. It's an it's an adaptation to prevent you from an adaptation to prevent you from an adaptation to prevent you from burning from the UV rays of the sun. burning from the UV rays of the sun. burning from the UV rays of the sun. Well, um, this University of Chicago Well, um, this University of Chicago Well, um, this University of Chicago study found that, um, you know, people study found that, um, you know, people study found that, um, you know, people that are African-American had to stay in that are African-American had to stay in that are African-American had to stay in the sun six to 10 times longer than the sun six to 10 times longer than the sun six to 10 times longer than people with fair skin, the Caucasians, people with fair skin, the Caucasians, people with fair skin, the Caucasians, to make the same amount of vitamin D3. to make the same amount of vitamin D3. to make the same amount of vitamin D3. And so, as a consequence, if you take And so, as a consequence, if you take And so, as a consequence, if you take someone who like yourself, well, you're someone who like yourself, well, you're someone who like yourself, well, you're you're you got a little bit more mel you're you got a little bit more mel you're you got a little bit more mel melanin mixed melanin mixed melanin mixed >> a little bit. Yeah, you've got a little >> a little bit. Yeah, you've got a little >> a little bit. Yeah, you've got a little bit more melanin. But let's say you take bit more melanin. But let's say you take bit more melanin. But let's say you take someone who, you know, has a someone who, you know, has a someone who, you know, has a >> like my mom, she's Nigerian. >> like my mom, she's Nigerian. >> like my mom, she's Nigerian. >> Okay. Your mom from Yeah. Nigerian. And >> Okay. Your mom from Yeah. Nigerian. And >> Okay. Your mom from Yeah. Nigerian. And let's say your mom moves to Chicago, let's say your mom moves to Chicago, let's say your mom moves to Chicago, >> right? >> right? >> Well, she's moved to bloody England. >> Well, she's moved to bloody England. >> Well, she's moved to bloody England. >> Or she moved to England, right? Exactly. >> Or she moved to England, right? Exactly. >> Or she moved to England, right? Exactly. Then you're talking about a recipe for Then you're talking about a recipe for Then you're talking about a recipe for disaster in terms of vitamin D because disaster in terms of vitamin D because disaster in terms of vitamin D because you're not only not making it several you're not only not making it several you're not only not making it several months out of the year, I forgot how months out of the year, I forgot how months out of the year, I forgot how many months out of the year, maybe four many months out of the year, maybe four many months out of the year, maybe four or five or something like that where the or five or something like that where the or five or something like that where the UVB radiation is not even hitting the UVB radiation is not even hitting the UVB radiation is not even hitting the atmosphere, but you have this natural atmosphere, but you have this natural atmosphere, but you have this natural sunscreen. What's the consequences of

1:03sunscreen. What's the consequences of sunscreen. What's the consequences of that in terms of symptoms? that in terms of symptoms? that in terms of symptoms? >> Well, it's it's kind it's not like an >> Well, it's it's kind it's not like an >> Well, it's it's kind it's not like an acute thing where you kind of just look acute thing where you kind of just look acute thing where you kind of just look in the mirror and you're like, in the mirror and you're like, in the mirror and you're like, >> what is the causation then in terms of >> what is the causation then in terms of >> what is the causation then in terms of >> Right. Right. Yeah. So, the reason I say >> Right. Right. Yeah. So, the reason I say >> Right. Right. Yeah. So, the reason I say this is because people always think of this is because people always think of this is because people always think of like, well, I'm not getting enough like, well, I'm not getting enough like, well, I'm not getting enough vitamin C and I have scurvy and you can vitamin C and I have scurvy and you can vitamin C and I have scurvy and you can look in the mirror and your gums are look in the mirror and your gums are look in the mirror and your gums are falling apart. Right. It's easy to falling apart. Right. It's easy to falling apart. Right. It's easy to identify this. Vitamin D deficiency or identify this. Vitamin D deficiency or identify this. Vitamin D deficiency or insufficiency is more insidious. It's insufficiency is more insidious. It's insufficiency is more insidious. It's kind of this damage that accumulates kind of this damage that accumulates kind of this damage that accumulates over time. it's something that isn't, over time. it's something that isn't, over time. it's something that isn't, you know, quite noticeable or maybe you know, quite noticeable or maybe you know, quite noticeable or maybe maybe you're feeling, you know, m maybe maybe you're feeling, you know, m maybe maybe you're feeling, you know, m maybe you're feeling like lethargic or you you're feeling like lethargic or you you're feeling like lethargic or you don't have enough energy, things like don't have enough energy, things like don't have enough energy, things like that, but you don't really really know that, but you don't really really know that, but you don't really really know quite why. So, vitamin D insufficiency quite why. So, vitamin D insufficiency quite why. So, vitamin D insufficiency and deficiency, there are acute effects and deficiency, there are acute effects and deficiency, there are acute effects where like if it's severe, it can cause where like if it's severe, it can cause where like if it's severe, it can cause ricketetts and like bone mal forations ricketetts and like bone mal forations ricketetts and like bone mal forations and stuff, especially if it's happening and stuff, especially if it's happening and stuff, especially if it's happening early in life. But um what we now know early in life. But um what we now know early in life. But um what we now know is that being is that being is that being deficient or insufficient in vitamin D deficient or insufficient in vitamin D deficient or insufficient in vitamin D can increase dementia risk by 80%. And can increase dementia risk by 80%. And can increase dementia risk by 80%. And that's been shown in multiple studies.

1:04that's been shown in multiple studies. that's been shown in multiple studies. The converse is also true. So people The converse is also true. So people The converse is also true. So people that supplement with vitamin D3, and that supplement with vitamin D3, and that supplement with vitamin D3, and this is where a simple solution comes this is where a simple solution comes this is where a simple solution comes in, right? So you're not making it from in, right? So you're not making it from in, right? So you're not making it from your skin, but you can take a your skin, but you can take a your skin, but you can take a supplement. People that supplement with supplement. People that supplement with supplement. People that supplement with vitamin D3 have a 40% reduced risk of vitamin D3 have a 40% reduced risk of vitamin D3 have a 40% reduced risk of dementia. So in other words, they're dementia. So in other words, they're dementia. So in other words, they're avoiding deficiency, which is very avoiding deficiency, which is very avoiding deficiency, which is very common, and avoiding that deficiency common, and avoiding that deficiency common, and avoiding that deficiency then is reducing their dementia risk. then is reducing their dementia risk. then is reducing their dementia risk. And there's actually even been studies And there's actually even been studies And there's actually even been studies in people with dementia, in people with in people with dementia, in people with in people with dementia, in people with Alzheimer's disease that were giving a Alzheimer's disease that were giving a Alzheimer's disease that were giving a vitamin D supplement or a placebo vitamin D supplement or a placebo vitamin D supplement or a placebo control. And those individuals given the control. And those individuals given the control. And those individuals given the vitamin D supplement had improved vitamin D supplement had improved vitamin D supplement had improved cognition. They had um lower markers of cognition. They had um lower markers of cognition. They had um lower markers of amaloid plaques. So those were this will amaloid plaques. So those were this will amaloid plaques. So those were this will those were also measured as well. So those were also measured as well. So those were also measured as well. So vitamin D is doing a lot of things. It's vitamin D is doing a lot of things. It's vitamin D is doing a lot of things. It's it's regulating 5% of your protein it's regulating 5% of your protein it's regulating 5% of your protein encoding human genome. encoding human genome. encoding human genome. >> If I want to increase my probability of >> If I want to increase my probability of >> If I want to increase my probability of getting dementia, then I've got to stay getting dementia, then I've got to stay getting dementia, then I've got to stay out of the sun. I've got to avoid um out of the sun. I've got to avoid um out of the sun. I've got to avoid um vitamin D. I've got to drink alcohol, vitamin D. I've got to drink alcohol, vitamin D. I've got to drink alcohol, smoke, be sedentary, and I've got to

1:05smoke, be sedentary, and I've got to smoke, be sedentary, and I've got to sleep really badly. sleep really badly. sleep really badly. >> Yes. And eat a lot of refined sugar. >> Yes. And eat a lot of refined sugar. >> Yes. And eat a lot of refined sugar. >> Yeah. >> Yeah. >> Yes. Yes. Exactly. Okay. >> Yes. Yes. Exactly. Okay. >> Yes. Yes. Exactly. Okay. >> Exactly. Now, you might go, "Well, how >> Exactly. Now, you might go, "Well, how >> Exactly. Now, you might go, "Well, how much vitamin D?" Right? I'm talking much vitamin D?" Right? I'm talking much vitamin D?" Right? I'm talking about deficiency and insufficiency and about deficiency and insufficiency and about deficiency and insufficiency and you really want to get a blood test to you really want to get a blood test to you really want to get a blood test to know what your levels are. There have know what your levels are. There have know what your levels are. There have been I don't know 30 plus studies that been I don't know 30 plus studies that been I don't know 30 plus studies that have looked at vitamin D levels and all have looked at vitamin D levels and all have looked at vitamin D levels and all cause mortality. So that would be again cause mortality. So that would be again cause mortality. So that would be again you know how you know dying from a you know how you know dying from a you know how you know dying from a variety of different diseases variety of different diseases variety of different diseases cardiovascular disease respiratory cardiovascular disease respiratory cardiovascular disease respiratory disease cancer and people that have disease cancer and people that have disease cancer and people that have blood levels of vitamin D between 40 60 blood levels of vitamin D between 40 60 blood levels of vitamin D between 40 60 maybe 80 nanogs per milliliter have the maybe 80 nanogs per milliliter have the maybe 80 nanogs per milliliter have the lowest all-c cause mortality so these lowest all-c cause mortality so these lowest all-c cause mortality so these people are not deficient not people are not deficient not people are not deficient not insufficient insufficiency happens at insufficient insufficiency happens at insufficient insufficiency happens at about 30 nanogs per milliliter below about 30 nanogs per milliliter below about 30 nanogs per milliliter below that deficiency is 20 nanogs per mill that deficiency is 20 nanogs per mill that deficiency is 20 nanogs per mill milliliter and below and so um there milliliter and below and so um there milliliter and below and so um there have been a variety of studies that have have been a variety of studies that have have been a variety of studies that have looked at for example the brain and the looked at for example the brain and the looked at for example the brain and the aging brain and vitamin D levels and

1:06aging brain and vitamin D levels and aging brain and vitamin D levels and it's been shown that for every you know it's been shown that for every you know it's been shown that for every you know 10 nanimal per liter decrease in vitamin 10 nanimal per liter decrease in vitamin 10 nanimal per liter decrease in vitamin D blood levels there's an increase in D blood levels there's an increase in D blood levels there's an increase in brain damage it's called white matter brain damage it's called white matter brain damage it's called white matter hyperintensities it's basically damage hyperintensities it's basically damage hyperintensities it's basically damage to the white matter in your brain and to the white matter in your brain and to the white matter in your brain and the white matter in your brain is myelin the white matter in your brain is myelin the white matter in your brain is myelin that's how your brain's communicating that's how your brain's communicating that's how your brain's communicating and and like how you know it electrical and and like how you know it electrical and and like how you know it electrical impulses are being you know moved so impulses are being you know moved so impulses are being you know moved so that you can think and talk and all that you can think and talk and all that you can think and talk and all that. Exactly. that. Exactly. that. Exactly. >> Yeah. I hadn't had one today, so I feel >> Yeah. I hadn't had one today, so I feel >> Yeah. I hadn't had one today, so I feel like you you've persuaded me. like you you've persuaded me. like you you've persuaded me. >> Most people that are deficient can >> Most people that are deficient can >> Most people that are deficient can increase their blood levels to a normal increase their blood levels to a normal increase their blood levels to a normal sufficient level by about 4,000 IUs of sufficient level by about 4,000 IUs of sufficient level by about 4,000 IUs of vitamin D per day. So, not and that's vitamin D per day. So, not and that's vitamin D per day. So, not and that's been done that's been shown in multiple been done that's been shown in multiple been done that's been shown in multiple studies. Not it's not it's not that hard studies. Not it's not it's not that hard studies. Not it's not it's not that hard to take. In fact, vitamin D supplements to take. In fact, vitamin D supplements to take. In fact, vitamin D supplements are probably the cheapest supplement out are probably the cheapest supplement out are probably the cheapest supplement out there. It's like 10 cents per pill. When there. It's like 10 cents per pill. When there. It's like 10 cents per pill. When you talked about these, you talked about these, you talked about these, >> I was really surprised to hear that they >> I was really surprised to hear that they >> I was really surprised to hear that they have cancer preventing chemicals in have cancer preventing chemicals in have cancer preventing chemicals in them. And then um I was looking at some them. And then um I was looking at some them. And then um I was looking at some of the research and it does say exactly of the research and it does say exactly of the research and it does say exactly as you said, things like kale, broccoli,

1:07as you said, things like kale, broccoli, as you said, things like kale, broccoli, Brussels sprouts linked to a reduction Brussels sprouts linked to a reduction Brussels sprouts linked to a reduction in breast cancerous prostate, lung, and in breast cancerous prostate, lung, and in breast cancerous prostate, lung, and colarctyl cancers. According to the colarctyl cancers. According to the colarctyl cancers. According to the World Cancer Research Fund and PubMed, World Cancer Research Fund and PubMed, World Cancer Research Fund and PubMed, most of us don't eat enough of this most of us don't eat enough of this most of us don't eat enough of this stuff cuz it's not the tastiest stuff. stuff cuz it's not the tastiest stuff. stuff cuz it's not the tastiest stuff. And you talked about sugar as well. It And you talked about sugar as well. It And you talked about sugar as well. It it makes me think about the diet that it makes me think about the diet that it makes me think about the diet that I'm currently on, which is the ketogenic I'm currently on, which is the ketogenic I'm currently on, which is the ketogenic diet, and whether that is an optimal diet, and whether that is an optimal diet, and whether that is an optimal diet in terms of all of the things we've diet in terms of all of the things we've diet in terms of all of the things we've discussed earlier, dementia, longevity, discussed earlier, dementia, longevity, discussed earlier, dementia, longevity, aging. What is your views on the aging. What is your views on the aging. What is your views on the ketogenic diet? I think there's there's ketogenic diet? I think there's there's ketogenic diet? I think there's there's the extreme ketogenic diet, like the the extreme ketogenic diet, like the the extreme ketogenic diet, like the classical ketogenic diet, and then classical ketogenic diet, and then classical ketogenic diet, and then there's modified sort of low carb there's modified sort of low carb there's modified sort of low carb ketogenic diets that do allow for I ketogenic diets that do allow for I ketogenic diets that do allow for I mean, there's yes, these are leafy mean, there's yes, these are leafy mean, there's yes, these are leafy greens that are carbohydrate, but greens that are carbohydrate, but greens that are carbohydrate, but they're high in fiber and they're low they're high in fiber and they're low they're high in fiber and they're low glycemic index. And so, you can actually glycemic index. And so, you can actually glycemic index. And so, you can actually eat leafy greens on a ketogenic diet and eat leafy greens on a ketogenic diet and eat leafy greens on a ketogenic diet and still be in ketosis. So I the ketogenic still be in ketosis. So I the ketogenic still be in ketosis. So I the ketogenic diet is very I'm very interested in it

1:08diet is very I'm very interested in it diet is very I'm very interested in it because I do think that beta because I do think that beta because I do think that beta hydroxybutyrate which is the ke major hydroxybutyrate which is the ke major hydroxybutyrate which is the ke major circulating ketone body that's produced circulating ketone body that's produced circulating ketone body that's produced when you're in ketosis is highly when you're in ketosis is highly when you're in ketosis is highly beneficial much like lactate it can beneficial much like lactate it can beneficial much like lactate it can actually do a lot of what lactate can actually do a lot of what lactate can actually do a lot of what lactate can do. It gets into the brain and it's an e do. It gets into the brain and it's an e do. It gets into the brain and it's an e easily utilizable source of energy by easily utilizable source of energy by easily utilizable source of energy by neurons. These are ketones, which is neurons. These are ketones, which is neurons. These are ketones, which is what your body makes when you what your body makes when you what your body makes when you >> abstain from carbohydrates and sugars. >> abstain from carbohydrates and sugars. >> abstain from carbohydrates and sugars. Yes. It eventually shifts into ketosis Yes. It eventually shifts into ketosis Yes. It eventually shifts into ketosis where you're running on keto. where you're running on keto. where you're running on keto. >> You're in ketosis and you're running on >> You're in ketosis and you're running on >> You're in ketosis and you're running on ketones. ketones. ketones. >> Yes. It's what you're measuring when >> Yes. It's what you're measuring when >> Yes. It's what you're measuring when you're doing your when you're measuring you're doing your when you're measuring you're doing your when you're measuring your finger prick that it's beta your finger prick that it's beta your finger prick that it's beta hydroxybutyrate. That's the major hydroxybutyrate. That's the major hydroxybutyrate. That's the major circulating one circulating one circulating one >> that you're measuring. And that's >> that you're measuring. And that's >> that you're measuring. And that's actually a signaling molecule. It's actually a signaling molecule. It's actually a signaling molecule. It's activating brain drive neurotrphic activating brain drive neurotrphic activating brain drive neurotrphic factor in the brain. And so it's very factor in the brain. And so it's very factor in the brain. And so it's very interesting because it's it's almost interesting because it's it's almost interesting because it's it's almost like having lactate in your body but like having lactate in your body but like having lactate in your body but having it constantly. So I'm super having it constantly. So I'm super having it constantly. So I'm super interested in a ketogenic diet interested in a ketogenic diet interested in a ketogenic diet particularly for people that respond particularly for people that respond particularly for people that respond well. I mean some people their

1:09well. I mean some people their well. I mean some people their triglycerides go really high, their triglycerides go really high, their triglycerides go really high, their cholesterol goes really high and there's cholesterol goes really high and there's cholesterol goes really high and there's sort of an I would say individual sort of an I would say individual sort of an I would say individual variation in terms of how you respond. variation in terms of how you respond. variation in terms of how you respond. And so it's good to always measure And so it's good to always measure And so it's good to always measure everything right to make sure that everything right to make sure that everything right to make sure that you're responding well to ketogenic diet you're responding well to ketogenic diet you're responding well to ketogenic diet or to maybe cycle it. I've been very or to maybe cycle it. I've been very or to maybe cycle it. I've been very interested in cycling it for brain interested in cycling it for brain interested in cycling it for brain benefits as well because of the beta benefits as well because of the beta benefits as well because of the beta hydroxybutyrate where it's it's just so hydroxybutyrate where it's it's just so hydroxybutyrate where it's it's just so beneficial for the brain. You know, it's beneficial for the brain. You know, it's beneficial for the brain. You know, it's been shown that you know beta been shown that you know beta been shown that you know beta hydroxybutyrate. So what happens is when hydroxybutyrate. So what happens is when hydroxybutyrate. So what happens is when you have this ketone like beta you have this ketone like beta you have this ketone like beta hydroxybutyrate get into the brain, it's hydroxybutyrate get into the brain, it's hydroxybutyrate get into the brain, it's able to be used as energy instead of able to be used as energy instead of able to be used as energy instead of glucose. I feel like we should take a glucose. I feel like we should take a glucose. I feel like we should take a step back and explain what keto is for step back and explain what keto is for step back and explain what keto is for for the for the listener who maybe has for the for the listener who maybe has for the for the listener who maybe has never really heard or understood it never really heard or understood it never really heard or understood it before. And I know that there's a large before. And I know that there's a large before. And I know that there's a large proportion of people that don't know proportion of people that don't know proportion of people that don't know what it what it is because I spend a lot what it what it is because I spend a lot what it what it is because I spend a lot of time at dinner parties trying to talk of time at dinner parties trying to talk of time at dinner parties trying to talk about it. And it's super surprising to about it. And it's super surprising to about it. And it's super surprising to me that the average person actually me that the average person actually me that the average person actually doesn't really know what what keto or

1:10doesn't really know what what keto or doesn't really know what what keto or ketosis is. ketosis is. ketosis is. >> So, I think that's great. Yeah, we can >> So, I think that's great. Yeah, we can >> So, I think that's great. Yeah, we can talk about ketosis. Um, essentially if talk about ketosis. Um, essentially if talk about ketosis. Um, essentially if we if we kind of take a a thousand mile we if we kind of take a a thousand mile we if we kind of take a a thousand mile high view of it without getting so high view of it without getting so high view of it without getting so technical, technical, technical, >> yeah, >> yeah, >> yeah, >> I would say the best way to think about >> I would say the best way to think about >> I would say the best way to think about being in ketosis is your body is using being in ketosis is your body is using being in ketosis is your body is using fatty acids as energy and not much fatty acids as energy and not much fatty acids as energy and not much glucose. You'll still use a little bit glucose. You'll still use a little bit glucose. You'll still use a little bit of glucose. You need to use glucose of glucose. You need to use glucose of glucose. You need to use glucose because your red blood cells, for because your red blood cells, for because your red blood cells, for example, don't have any mitochondria. example, don't have any mitochondria. example, don't have any mitochondria. They need glucose, but you're mostly They need glucose, but you're mostly They need glucose, but you're mostly using fatty acids as energy that are using fatty acids as energy that are using fatty acids as energy that are being produced from they're being being produced from they're being being produced from they're being released from fat stored in atapost released from fat stored in atapost released from fat stored in atapost tissue, tissue, tissue, >> which is like my belly, >> which is like my belly, >> which is like my belly, >> which is like your belly, visceral fat, >> which is like your belly, visceral fat, >> which is like your belly, visceral fat, um, subcutaneous fat. um, subcutaneous fat. um, subcutaneous fat. >> So, this sounds great. My body's going >> So, this sounds great. My body's going >> So, this sounds great. My body's going to use burn the fat instead of burn, you to use burn the fat instead of burn, you to use burn the fat instead of burn, you know, burning glucose, which I've got know, burning glucose, which I've got know, burning glucose, which I've got from eating bread or something. So, I'm from eating bread or something. So, I'm from eating bread or something. So, I'm going to get skinny. going to get skinny. going to get skinny. >> People do lose weight on a ketogenic >> People do lose weight on a ketogenic >> People do lose weight on a ketogenic diet. diet. diet. >> My dad has lost so much weight, it's >> My dad has lost so much weight, it's >> My dad has lost so much weight, it's ridiculous. It's like shocking. on a

1:11ridiculous. It's like shocking. on a ridiculous. It's like shocking. on a ketogenic diet. ketogenic diet. ketogenic diet. >> Yeah, it's crazy. He was quite a big man >> Yeah, it's crazy. He was quite a big man >> Yeah, it's crazy. He was quite a big man if I say so myself. Very big belly. And if I say so myself. Very big belly. And if I say so myself. Very big belly. And he sent me this screenshot the other day he sent me this screenshot the other day he sent me this screenshot the other day after a couple of months on the after a couple of months on the after a couple of months on the ketogenic diet. ketogenic diet. >> And he's like 13. He's just for the >> And he's like 13. He's just for the >> And he's like 13. He's just for the first time ever been 13 stone since first time ever been 13 stone since first time ever been 13 stone since since he was in his teens. He's now 13 since he was in his teens. He's now 13 since he was in his teens. He's now 13 stone. So he's lost what the equivalent stone. So he's lost what the equivalent stone. So he's lost what the equivalent of about four four or five stone in of about four four or five stone in of about four four or five stone in weight in a couple of months. And he weight in a couple of months. And he weight in a couple of months. And he just looks completely different. Now, just looks completely different. Now, just looks completely different. Now, I'm not, you know, I'm not necessarily I'm not, you know, I'm not necessarily I'm not, you know, I'm not necessarily saying to stay on that diet forever, but saying to stay on that diet forever, but saying to stay on that diet forever, but the the speed in which one can lose the the speed in which one can lose the the speed in which one can lose weight on a ketogenic diet is weight on a ketogenic diet is weight on a ketogenic diet is remarkable, remarkable, remarkable, >> right? And so, you're you're basically >> right? And so, you're you're basically >> right? And so, you're you're basically the food that you're eating is the food that you're eating is the food that you're eating is predominantly predominantly predominantly fat, right? So, you're you're basically fat, right? So, you're you're basically fat, right? So, you're you're basically not only using the fat that your body not only using the fat that your body not only using the fat that your body already has stored, but you're also already has stored, but you're also already has stored, but you're also fueling yourself. You're feeding fueling yourself. You're feeding fueling yourself. You're feeding yourself more fat, right? So, you're yourself more fat, right? So, you're yourself more fat, right? So, you're basically using the fat as energy and basically using the fat as energy and basically using the fat as energy and through a whole bunch of biochemical through a whole bunch of biochemical through a whole bunch of biochemical reactions, you produce ketone bodies as reactions, you produce ketone bodies as reactions, you produce ketone bodies as a byproduct of of that. It doesn't a byproduct of of that. It doesn't a byproduct of of that. It doesn't necessarily have to be just ketogenic

1:12necessarily have to be just ketogenic necessarily have to be just ketogenic diet. Like, you can when you're fasting, diet. Like, you can when you're fasting, diet. Like, you can when you're fasting, you go into ketosis, right? Because if you go into ketosis, right? Because if you go into ketosis, right? Because if you think about it, you're you're not you think about it, you're you're not you think about it, you're you're not giving yourself food. Instead, you're giving yourself food. Instead, you're giving yourself food. Instead, you're relying on what your body already has as relying on what your body already has as relying on what your body already has as a source of energy. And you only have so a source of energy. And you only have so a source of energy. And you only have so much glucose stored as glycogen right in much glucose stored as glycogen right in much glucose stored as glycogen right in your liver. And that I would say after your liver. And that I would say after your liver. And that I would say after there's individual variation, but after there's individual variation, but after there's individual variation, but after about 12 hours of not giving your body about 12 hours of not giving your body about 12 hours of not giving your body food, you sort of deplete all your food, you sort of deplete all your food, you sort of deplete all your glycogen stores and then so you start to glycogen stores and then so you start to glycogen stores and then so you start to shift to lipolysis, which means the shift to lipolysis, which means the shift to lipolysis, which means the breakdown of fat. So fasting is another breakdown of fat. So fasting is another breakdown of fat. So fasting is another way to go to get into ketosis. Another way to go to get into ketosis. Another way to go to get into ketosis. Another way would be intense exercise. So, like, way would be intense exercise. So, like, way would be intense exercise. So, like, you know, these endurance athletes that you know, these endurance athletes that you know, these endurance athletes that are doing long duration types of are doing long duration types of are doing long duration types of exercise also can go into ketosis, exercise also can go into ketosis, exercise also can go into ketosis, right? Because they're depleting their right? Because they're depleting their right? Because they're depleting their glycogen stores much quicker and they're glycogen stores much quicker and they're glycogen stores much quicker and they're also using all this energy that they've also using all this energy that they've also using all this energy that they've they've fueled themselves with because they've fueled themselves with because they've fueled themselves with because it's it's so intense, right? Long it's it's so intense, right? Long it's it's so intense, right? Long duration type of exercise. And so, and duration type of exercise. And so, and duration type of exercise. And so, and you can combine these things as well, you can combine these things as well, you can combine these things as well, right? You can do endurance exercise

1:13right? You can do endurance exercise right? You can do endurance exercise with the ketogenic diet and you really with the ketogenic diet and you really with the ketogenic diet and you really kind of can get into ketosis quicker. Is kind of can get into ketosis quicker. Is kind of can get into ketosis quicker. Is it like a switch? it like a switch? it like a switch? >> So there is something called metabolic >> So there is something called metabolic >> So there is something called metabolic flexibility which essentially means that flexibility which essentially means that flexibility which essentially means that your body is able to your body is able to your body is able to switch between burning glucose and using switch between burning glucose and using switch between burning glucose and using glucose as energy but also using fatty glucose as energy but also using fatty glucose as energy but also using fatty acids as making you know as energy and acids as making you know as energy and acids as making you know as energy and then producing ketones as well. And the then producing ketones as well. And the then producing ketones as well. And the more I would say the more um if you've more I would say the more um if you've more I would say the more um if you've done ketosis or if you exercise a lot done ketosis or if you exercise a lot done ketosis or if you exercise a lot like frequently or you do any form of like frequently or you do any form of like frequently or you do any form of fasting or what's called timerestricted fasting or what's called timerestricted fasting or what's called timerestricted eating. So let's say you eat all your eating. So let's say you eat all your eating. So let's say you eat all your food within an eight hour window and food within an eight hour window and food within an eight hour window and then for 16 hours you're not eating then for 16 hours you're not eating then for 16 hours you're not eating food. Your body is used to switching to food. Your body is used to switching to food. Your body is used to switching to fatty acid metabolism to to using fatty fatty acid metabolism to to using fatty fatty acid metabolism to to using fatty acids as energy. So you're really acids as energy. So you're really acids as energy. So you're really metabolically flexible. And um not metabolically flexible. And um not metabolically flexible. And um not everyone's able to do that because most everyone's able to do that because most everyone's able to do that because most people actually they think they eat people actually they think they eat people actually they think they eat within a 12-h hour period, but they within a 12-h hour period, but they within a 12-h hour period, but they there's been studies that have been done

1:14there's been studies that have been done there's been studies that have been done that have shown that actually they eat that have shown that actually they eat that have shown that actually they eat more like within a 15 to 16 hour period, more like within a 15 to 16 hour period, more like within a 15 to 16 hour period, not not even a 12-h hour period. not not even a 12-h hour period. not not even a 12-h hour period. Certainly not a 10 or eight hour period. Certainly not a 10 or eight hour period. Certainly not a 10 or eight hour period. So there's, as I mentioned, it takes So there's, as I mentioned, it takes So there's, as I mentioned, it takes about 12 hours on average to deplete all about 12 hours on average to deplete all about 12 hours on average to deplete all your glycogen levels. Now, you can your glycogen levels. Now, you can your glycogen levels. Now, you can accelerate that, if you're doing a lot accelerate that, if you're doing a lot accelerate that, if you're doing a lot of physical activity, but once you of physical activity, but once you of physical activity, but once you deplete that liver glycogen, that is deplete that liver glycogen, that is deplete that liver glycogen, that is when you shift into burning fatty acids when you shift into burning fatty acids when you shift into burning fatty acids and then eventually ketosis, right? and then eventually ketosis, right? and then eventually ketosis, right? >> In terms of longevity, have they ever >> In terms of longevity, have they ever >> In terms of longevity, have they ever done any studies where they've put done any studies where they've put done any studies where they've put someone on the ketogenic diet or like a someone on the ketogenic diet or like a someone on the ketogenic diet or like a mouse or a rat on a ketogenic diet mouse or a rat on a ketogenic diet mouse or a rat on a ketogenic diet versus the the average diet and then versus the the average diet and then versus the the average diet and then monitored how long they live? monitored how long they live? monitored how long they live? >> There have been studies by uh Dr. Eric >> There have been studies by uh Dr. Eric >> There have been studies by uh Dr. Eric Verden out of the uh Buck Institute for Verden out of the uh Buck Institute for Verden out of the uh Buck Institute for Aging in Novado, California. And I mean Aging in Novado, California. And I mean Aging in Novado, California. And I mean this was several years ago. He's done this was several years ago. He's done this was several years ago. He's done these studies probably almost 10 years these studies probably almost 10 years these studies probably almost 10 years ago, maybe about 2018 or 2017 these ago, maybe about 2018 or 2017 these ago, maybe about 2018 or 2017 these studies were published. But um he he did studies were published. But um he he did studies were published. But um he he did do some of these studies with a do some of these studies with a do some of these studies with a ketogenic diet in rodents and it did ketogenic diet in rodents and it did ketogenic diet in rodents and it did seem to extend life expectancy but more

1:15seem to extend life expectancy but more seem to extend life expectancy but more importantly the health span. So importantly the health span. So importantly the health span. So particularly in the brain. So it's like particularly in the brain. So it's like particularly in the brain. So it's like their brain had aged much much better. their brain had aged much much better. their brain had aged much much better. they had less of the all of the they had less of the all of the they had less of the all of the pathological features of Alzheimer's pathological features of Alzheimer's pathological features of Alzheimer's disease. And again, I do think like I disease. And again, I do think like I disease. And again, I do think like I mentioned, I I'm I'm super interested in mentioned, I I'm I'm super interested in mentioned, I I'm I'm super interested in beta hydroxybutyrate beta hydroxybutyrate beta hydroxybutyrate in particular. I mean, there's it's in particular. I mean, there's it's in particular. I mean, there's it's multiffactorial because on the one hand, multiffactorial because on the one hand, multiffactorial because on the one hand, you're not eating as much glucose, you're not eating as much glucose, you're not eating as much glucose, right? And that in in and of itself is right? And that in in and of itself is right? And that in in and of itself is important because glucose can be so important because glucose can be so important because glucose can be so damaging particularly if you're not damaging particularly if you're not damaging particularly if you're not physically active because it's not if physically active because it's not if physically active because it's not if you if you're physically active and you if you're physically active and you if you're physically active and you're eating some amount of glucose you're eating some amount of glucose you're eating some amount of glucose that's going into your muscle. that's going into your muscle. that's going into your muscle. >> It's not damaging the vascular system. >> It's not damaging the vascular system. >> It's not damaging the vascular system. >> The vas the cardio the vascular system >> The vas the cardio the vascular system >> The vas the cardio the vascular system is very much related to the brain, is very much related to the brain, is very much related to the brain, right? So when you start to stiffen your right? So when you start to stiffen your right? So when you start to stiffen your blood vessels and stiffen everything, I blood vessels and stiffen everything, I blood vessels and stiffen everything, I mean that's that's affecting blood flow mean that's that's affecting blood flow mean that's that's affecting blood flow to the brain. It's you know it's causing to the brain. It's you know it's causing to the brain. It's you know it's causing hypertension. That all affects brain hypertension. That all affects brain hypertension. That all affects brain aging as well. So, I think just, you aging as well. So, I think just, you aging as well. So, I think just, you know, and then the the the damage that

1:16know, and then the the the damage that know, and then the the the damage that the glucose does in and of itself, like the glucose does in and of itself, like the glucose does in and of itself, like I mean there's studies, it's really I mean there's studies, it's really I mean there's studies, it's really interesting. There's studies showing interesting. There's studies showing interesting. There's studies showing that people even on the high end of that people even on the high end of that people even on the high end of normal in terms of their blood glucose normal in terms of their blood glucose normal in terms of their blood glucose levels. So, they're normal, but they're levels. So, they're normal, but they're levels. So, they're normal, but they're kind of on the high end of normal. They kind of on the high end of normal. They kind of on the high end of normal. They had more brain atrophy than people on had more brain atrophy than people on had more brain atrophy than people on the low end of normal. the low end of normal. the low end of normal. >> By brain atrophy, you mean their brain >> By brain atrophy, you mean their brain >> By brain atrophy, you mean their brain was was was >> shrinking. >> shrinking. >> shrinking. >> Shrinking. >> Shrinking. >> Shrinking. >> Shrinking. And it was the hippocampus, >> Shrinking. And it was the hippocampus, >> Shrinking. And it was the hippocampus, by the way. again that by the way. again that by the way. again that >> that part of the brain that's involved >> that part of the brain that's involved >> that part of the brain that's involved in learning and memory. So the glucose in learning and memory. So the glucose in learning and memory. So the glucose itself has this effect on you causing itself has this effect on you causing itself has this effect on you causing damage and accelerating the aging damage and accelerating the aging damage and accelerating the aging process. But then there's this other process. But then there's this other process. But then there's this other very interesting effect of these very interesting effect of these very interesting effect of these chemicals that are made as a byproduct chemicals that are made as a byproduct chemicals that are made as a byproduct of being in ketosis and that is the beta of being in ketosis and that is the beta of being in ketosis and that is the beta hydroxybutyrate that ketone body gets hydroxybutyrate that ketone body gets hydroxybutyrate that ketone body gets into the brain. It's transported across into the brain. It's transported across into the brain. It's transported across the brain through an MCT transporter. the brain through an MCT transporter. the brain through an MCT transporter. And when it gets into the brain, it can And when it gets into the brain, it can And when it gets into the brain, it can be used as energy. And you your neurons be used as energy. And you your neurons be used as energy. And you your neurons don't need to use glucose. And it can do don't need to use glucose. And it can do don't need to use glucose. And it can do that. So your your neurons can use

1:17that. So your your neurons can use that. So your your neurons can use glucose as energy, but it takes energy glucose as energy, but it takes energy glucose as energy, but it takes energy to use that glucose to make energy. When to use that glucose to make energy. When to use that glucose to make energy. When you use the ketone, the beta you use the ketone, the beta you use the ketone, the beta hydroxybutyrate, it takes less energy to hydroxybutyrate, it takes less energy to hydroxybutyrate, it takes less energy to you to make that energy. So it's you to make that energy. So it's you to make that energy. So it's energetically favorable to actually use energetically favorable to actually use energetically favorable to actually use that ketone, that beta hydroxybutyrate. that ketone, that beta hydroxybutyrate. that ketone, that beta hydroxybutyrate. On top of that, this is what's so On top of that, this is what's so On top of that, this is what's so interesting, it frees up glucose. So, interesting, it frees up glucose. So, interesting, it frees up glucose. So, the neurons aren't using the glucose. the neurons aren't using the glucose. the neurons aren't using the glucose. Where does the glucose go? Right? Where does the glucose go? Right? Where does the glucose go? Right? Because it's there. It's it it sort of Because it's there. It's it it sort of Because it's there. It's it it sort of shunts it into this other pathway that's shunts it into this other pathway that's shunts it into this other pathway that's called the pentos phosphate pathway. I called the pentos phosphate pathway. I called the pentos phosphate pathway. I don't want to, you know, burden people don't want to, you know, burden people don't want to, you know, burden people with all the technical details, but with all the technical details, but with all the technical details, but let's get to the important part of that let's get to the important part of that let's get to the important part of that is that it shunts glucose into this is that it shunts glucose into this is that it shunts glucose into this pathway that makes essentially its pathway that makes essentially its pathway that makes essentially its precursors that make what's called precursors that make what's called precursors that make what's called glutathione, the major antioxidant in glutathione, the major antioxidant in glutathione, the major antioxidant in the brain. And so you're making more the brain. And so you're making more the brain. And so you're making more glutathione day after day after day. glutathione day after day after day. glutathione day after day after day. That is huge because oxidation in the That is huge because oxidation in the That is huge because oxidation in the brain, inflammation, this is a huge brain, inflammation, this is a huge brain, inflammation, this is a huge cause of brain aging and Alzheimer's cause of brain aging and Alzheimer's cause of brain aging and Alzheimer's disease, dementia. We now know disease, dementia. We now know disease, dementia. We now know neuroinflammation is one of the major

1:18neuroinflammation is one of the major neuroinflammation is one of the major causes of it. And so if you have more causes of it. And so if you have more causes of it. And so if you have more glutathione in your brain, you are going glutathione in your brain, you are going glutathione in your brain, you are going to basically sequester that damage to basically sequester that damage to basically sequester that damage that's causing, you know, that's that's that's causing, you know, that's that's that's causing, you know, that's that's aging the brain essentially. And so the aging the brain essentially. And so the aging the brain essentially. And so the glucose now is not being used for glucose now is not being used for glucose now is not being used for energy. It's being used to make an energy. It's being used to make an energy. It's being used to make an antioxidant in the brain. Okay, that's antioxidant in the brain. Okay, that's antioxidant in the brain. Okay, that's also also also really cool. And there's more. There's really cool. And there's more. There's really cool. And there's more. There's more. Okay, so then the beta more. Okay, so then the beta more. Okay, so then the beta hydroxybutyrate itself is a signaling hydroxybutyrate itself is a signaling hydroxybutyrate itself is a signaling molecule like lactate. molecule like lactate. molecule like lactate. >> The ketone, >> The ketone, >> The ketone, >> the ketone itself is a signaling >> the ketone itself is a signaling >> the ketone itself is a signaling molecule where it's basically, you know, molecule where it's basically, you know, molecule where it's basically, you know, it's a little bit of a stressed state, it's a little bit of a stressed state, it's a little bit of a stressed state, right? So when you're in ketosis, it's right? So when you're in ketosis, it's right? So when you're in ketosis, it's you're stressing the body. It's either you're stressing the body. It's either you're stressing the body. It's either exercise or you're fasting or you're on exercise or you're fasting or you're on exercise or you're fasting or you're on this ketogenic diet. And so your body this ketogenic diet. And so your body this ketogenic diet. And so your body again is responding to that stress by again is responding to that stress by again is responding to that stress by making like a bunch of awesome resilient making like a bunch of awesome resilient making like a bunch of awesome resilient stress response things that are stress response things that are stress response things that are basically gonna improve the way you age. basically gonna improve the way you age. basically gonna improve the way you age. And so the ketone beta hydroxybutyrate And so the ketone beta hydroxybutyrate And so the ketone beta hydroxybutyrate then activates brain drive neurotrphic then activates brain drive neurotrphic then activates brain drive neurotrphic factor. This miracle growth for your

1:19factor. This miracle growth for your factor. This miracle growth for your brain, right? It's involved in growing brain, right? It's involved in growing brain, right? It's involved in growing new neurons. It's involved in increasing new neurons. It's involved in increasing new neurons. It's involved in increasing the connection between neurons. It's the connection between neurons. It's the connection between neurons. It's involved in neuroplasticity. All those involved in neuroplasticity. All those involved in neuroplasticity. All those things. And so you get this multi-level things. And so you get this multi-level things. And so you get this multi-level benefit not getting not having the glue benefit not getting not having the glue benefit not getting not having the glue glucose causing the damage. You have um glucose causing the damage. You have um glucose causing the damage. You have um basically the glucose now being used. basically the glucose now being used. basically the glucose now being used. Not only is it not going causing damage, Not only is it not going causing damage, Not only is it not going causing damage, it's being used to make an antioxidant. it's being used to make an antioxidant. it's being used to make an antioxidant. And then you have the whole ketone, you And then you have the whole ketone, you And then you have the whole ketone, you know, aspect where you're you're know, aspect where you're you're know, aspect where you're you're essentially um making and activating all essentially um making and activating all essentially um making and activating all these beneficial pathways in the brain these beneficial pathways in the brain these beneficial pathways in the brain that reduces aging. And what's going on that reduces aging. And what's going on that reduces aging. And what's going on when we take when we take when we take exogenous ketones, external ketones via exogenous ketones, external ketones via exogenous ketones, external ketones via a drink or something like that? a drink or something like that? a drink or something like that? >> Yeah. So, what's happening is you're >> Yeah. So, what's happening is you're >> Yeah. So, what's happening is you're essentially giving your body the beta essentially giving your body the beta essentially giving your body the beta hydroxybutyrate ketone that it would hydroxybutyrate ketone that it would hydroxybutyrate ketone that it would make normally if you were undergoing make normally if you were undergoing make normally if you were undergoing ketosis and using fatty acids only as ketosis and using fatty acids only as ketosis and using fatty acids only as energy. You're giving your body a big energy. You're giving your body a big energy. You're giving your body a big boost of it. So, you're kind of boost of it. So, you're kind of boost of it. So, you're kind of bypassing the the way that your body bypassing the the way that your body bypassing the the way that your body would make it itself and giving it to would make it itself and giving it to would make it itself and giving it to your body. And it's great for people

1:20your body. And it's great for people your body. And it's great for people that that have a hard time with doing a ketogenic have a hard time with doing a ketogenic have a hard time with doing a ketogenic diet, for example. Maybe they just can't diet, for example. Maybe they just can't diet, for example. Maybe they just can't stick with it or maybe they don't stick with it or maybe they don't stick with it or maybe they don't respond very well to it in terms of respond very well to it in terms of respond very well to it in terms of other biomarkers. They're going to get a other biomarkers. They're going to get a other biomarkers. They're going to get a lot of the benefit, but it's only going lot of the benefit, but it's only going lot of the benefit, but it's only going to last, you know, one to three hours, to last, you know, one to three hours, to last, you know, one to three hours, right? right? right? >> Yeah. Until it flushes out, right? >> Yeah. Until it flushes out, right? >> Yeah. Until it flushes out, right? >> Until until you use it up. Yeah. And so >> Until until you use it up. Yeah. And so >> Until until you use it up. Yeah. And so it's in addition to just people that it's in addition to just people that it's in addition to just people that want to get that focus and attention, want to get that focus and attention, want to get that focus and attention, which is what both you and I have which is what both you and I have which is what both you and I have experienced when we've taken these, you experienced when we've taken these, you experienced when we've taken these, you know, supplements, this exogenous know, supplements, this exogenous know, supplements, this exogenous ketone. ketone. ketone. There's also some potential therapeutic There's also some potential therapeutic There's also some potential therapeutic effects. So people that have mild effects. So people that have mild effects. So people that have mild cognitive decline, maybe like the first cognitive decline, maybe like the first cognitive decline, maybe like the first stages of dementia or Alzheimer's stages of dementia or Alzheimer's stages of dementia or Alzheimer's disease can kind of perk up and um disease can kind of perk up and um disease can kind of perk up and um perform better when they have when perform better when they have when perform better when they have when they're given an exogenous ketone, this they're given an exogenous ketone, this they're given an exogenous ketone, this supplemental ketone beta supplemental ketone beta supplemental ketone beta hydroxybutyrate. There's not a lot of hydroxybutyrate. There's not a lot of hydroxybutyrate. There's not a lot of studies on it, but there's like a few studies on it, but there's like a few studies on it, but there's like a few case studies where case studies where case studies where >> case studies being like a single person >> case studies being like a single person >> case studies being like a single person is given it and they're followed and

1:21is given it and they're followed and is given it and they're followed and looked at, you know, looked at, you know, looked at, you know, >> and it's very interesting. >> and it's very interesting. >> and it's very interesting. >> I actually know that they're doing >> I actually know that they're doing >> I actually know that they're doing studies on exactly that at the moment. studies on exactly that at the moment. studies on exactly that at the moment. Um because I've spoken to a few of these Um because I've spoken to a few of these Um because I've spoken to a few of these companies and a few scientists that are companies and a few scientists that are companies and a few scientists that are in this field over the last couple of in this field over the last couple of in this field over the last couple of over the last couple of weeks in fact over the last couple of weeks in fact over the last couple of weeks in fact and they were saying that we're and they were saying that we're and they were saying that we're currently in the process of doing currently in the process of doing currently in the process of doing studies to see that if exogenous ketones studies to see that if exogenous ketones studies to see that if exogenous ketones which are these ketone drinks or ketone which are these ketone drinks or ketone which are these ketone drinks or ketone shots can repair your cognitive faculty shots can repair your cognitive faculty shots can repair your cognitive faculty faculties and is that via the process faculties and is that via the process faculties and is that via the process that you describe where glucose is that you describe where glucose is that you describe where glucose is pushed into this other pathway? pushed into this other pathway? pushed into this other pathway? >> Yes. So, um, I think I'm aware of the >> Yes. So, um, I think I'm aware of the >> Yes. So, um, I think I'm aware of the same study because I've I've looked it same study because I've I've looked it same study because I've I've looked it up in the clinical trial and what's up in the clinical trial and what's up in the clinical trial and what's what's being looked at after giving this what's being looked at after giving this what's being looked at after giving this exogenous beta hydroxybutyrate, this exogenous beta hydroxybutyrate, this exogenous beta hydroxybutyrate, this supplemental ketone in people with supplemental ketone in people with supplemental ketone in people with Alzheimer's disease, you can repair Alzheimer's disease, you can repair Alzheimer's disease, you can repair damage because again you are activating damage because again you are activating damage because again you are activating brain drive neurotrphic factor which can brain drive neurotrphic factor which can brain drive neurotrphic factor which can it can repair damage. It can grow new it can repair damage. It can grow new it can repair damage. It can grow new neurons. It can help with brain atrophy.

1:22neurons. It can help with brain atrophy. neurons. It can help with brain atrophy. it can strengthen connection between it can strengthen connection between it can strengthen connection between neurons and then the glucose now is neurons and then the glucose now is neurons and then the glucose now is being shunted into that repair pathway being shunted into that repair pathway being shunted into that repair pathway that glutathione is being activated and that glutathione is being activated and that glutathione is being activated and and that's able to you know repair and that's able to you know repair and that's able to you know repair damage as well. So I I'm excited to see damage as well. So I I'm excited to see damage as well. So I I'm excited to see the public like that that study the public like that that study the public like that that study published. published. published. >> I would hypothesize that there's going >> I would hypothesize that there's going >> I would hypothesize that there's going to be beneficial effects and it's going to be beneficial effects and it's going to be beneficial effects and it's going to be pretty exciting particularly to be pretty exciting particularly to be pretty exciting particularly because it is hard for older adults some because it is hard for older adults some because it is hard for older adults some older adults to do a ketogenic diet. older adults to do a ketogenic diet. older adults to do a ketogenic diet. It's not the easiest thing to follow. I It's not the easiest thing to follow. I It's not the easiest thing to follow. I mean, you do have to be pretty mean, you do have to be pretty mean, you do have to be pretty disciplined. disciplined. disciplined. So, this alternative to being able to So, this alternative to being able to So, this alternative to being able to supplement with something that can sort supplement with something that can sort supplement with something that can sort of at least for the course of a couple of at least for the course of a couple of at least for the course of a couple of hours do what being on a ketogenic of hours do what being on a ketogenic of hours do what being on a ketogenic diet can do is very exciting. Right. diet can do is very exciting. Right. diet can do is very exciting. Right. >> When you took the keto shot that you had >> When you took the keto shot that you had >> When you took the keto shot that you had at home, what did you experience? You at home, what did you experience? You at home, what did you experience? You said it was potent. It was powerful. said it was potent. It was powerful. said it was potent. It was powerful. >> Yeah. It was like a neutropic effect >> Yeah. It was like a neutropic effect >> Yeah. It was like a neutropic effect where when I mean neutropic effect, it's where when I mean neutropic effect, it's where when I mean neutropic effect, it's it's the kind of effect where you you

1:23it's the kind of effect where you you it's the kind of effect where you you feel feel feel focused, your attention, your alertness focused, your attention, your alertness focused, your attention, your alertness is enhanced, you're sort of filtering is enhanced, you're sort of filtering is enhanced, you're sort of filtering out all the background noise in your out all the background noise in your out all the background noise in your brain that sort of those little thoughts brain that sort of those little thoughts brain that sort of those little thoughts that pop in and distract you. And so, that pop in and distract you. And so, that pop in and distract you. And so, uh, you're more productive. And, um, uh, you're more productive. And, um, uh, you're more productive. And, um, that was very noticeable. In fact, there that was very noticeable. In fact, there that was very noticeable. In fact, there was a time when I was like before any was a time when I was like before any was a time when I was like before any podcast, I would take a shot of it. I podcast, I would take a shot of it. I podcast, I would take a shot of it. I would do it and um it's kind kind of would do it and um it's kind kind of would do it and um it's kind kind of expensive, but it is I there's a lot of expensive, but it is I there's a lot of expensive, but it is I there's a lot of people that are that are using it now. people that are that are using it now. people that are that are using it now. And I think it's I think it's a better And I think it's I think it's a better And I think it's I think it's a better alternative to some other neutropics alternative to some other neutropics alternative to some other neutropics that are common right now, like that are common right now, like that are common right now, like nicotine, for example, which can really nicotine, for example, which can really nicotine, for example, which can really have a negative trade-off, but can do have a negative trade-off, but can do have a negative trade-off, but can do something similar. Whereas this is like something similar. Whereas this is like something similar. Whereas this is like not only gives you that sort of not only gives you that sort of not only gives you that sort of cognitive enhancement, that brain pump, cognitive enhancement, that brain pump, cognitive enhancement, that brain pump, it also has like benefits for brain it also has like benefits for brain it also has like benefits for brain aging. Right. aging. Right. aging. Right. >> What are your superfoods? There must be >> What are your superfoods? There must be >> What are your superfoods? There must be foods of yours. Um olive oil has become foods of yours. Um olive oil has become foods of yours. Um olive oil has become one of my superfoods. Just a food that I

1:24one of my superfoods. Just a food that I one of my superfoods. Just a food that I love to just put on as many things as I love to just put on as many things as I love to just put on as many things as I can because everybody tells me about can because everybody tells me about can because everybody tells me about these polyphenols which are apparently these polyphenols which are apparently these polyphenols which are apparently amazing for you. But what are some of amazing for you. But what are some of amazing for you. But what are some of the your sort of favorite superfoods the your sort of favorite superfoods the your sort of favorite superfoods that you try and consume that most that you try and consume that most that you try and consume that most people might not think of? So we talked people might not think of? So we talked people might not think of? So we talked about leafy greens. I guess that's one about leafy greens. I guess that's one about leafy greens. I guess that's one of them. of them. of them. >> It is leafy greens. Um they have they're >> It is leafy greens. Um they have they're >> It is leafy greens. Um they have they're high in magnesium and you know magnesium high in magnesium and you know magnesium high in magnesium and you know magnesium is at the center of a chlorophyll is at the center of a chlorophyll is at the center of a chlorophyll molecule. Chlorophyll give plants their molecule. Chlorophyll give plants their molecule. Chlorophyll give plants their green color. Magnesium is very important green color. Magnesium is very important green color. Magnesium is very important for preventing damage to DNA DNA and for preventing damage to DNA DNA and for preventing damage to DNA DNA and cancer. And you know half half the US cancer. And you know half half the US cancer. And you know half half the US population doesn't get enough of it. population doesn't get enough of it. population doesn't get enough of it. They're high in a lot of different They're high in a lot of different They're high in a lot of different compounds. I mean they're folate, compounds. I mean they're folate, compounds. I mean they're folate, vitamin K one. So you're getting a lot vitamin K one. So you're getting a lot vitamin K one. So you're getting a lot of these micronutrients that are of these micronutrients that are of these micronutrients that are important. So I do like re dark leafy important. So I do like re dark leafy important. So I do like re dark leafy greens. I particularly like kale and greens. I particularly like kale and greens. I particularly like kale and broccoli because of something called broccoli because of something called broccoli because of something called sulfurophane sulfurophane sulfurophane which is sulurophane itself is not in which is sulurophane itself is not in which is sulurophane itself is not in them but a precursor when you break the them but a precursor when you break the them but a precursor when you break the plant or you chew it um it makes plant or you chew it um it makes plant or you chew it um it makes sulfurophane. So there's an enzyme that sulfurophane. So there's an enzyme that sulfurophane. So there's an enzyme that gets activated that converts a precursor gets activated that converts a precursor gets activated that converts a precursor in these plants called glucaraphin into

1:25in these plants called glucaraphin into in these plants called glucaraphin into sulurophane. Sulfurophane is also sulurophane. Sulfurophane is also sulurophane. Sulfurophane is also increases glutathione in the brain. It increases glutathione in the brain. It increases glutathione in the brain. It helps detoxify pollutants like benzene, helps detoxify pollutants like benzene, helps detoxify pollutants like benzene, um, bisphenol A, BPA as well. So, I do um, bisphenol A, BPA as well. So, I do um, bisphenol A, BPA as well. So, I do like dark leafy greens of the like dark leafy greens of the like dark leafy greens of the cruciferous family of vegetables. Again, cruciferous family of vegetables. Again, cruciferous family of vegetables. Again, that would be kale, broccoli. Um, those that would be kale, broccoli. Um, those that would be kale, broccoli. Um, those are those are the cruciferous family. are those are the cruciferous family. are those are the cruciferous family. >> I also like blueberries. Blueberries are >> I also like blueberries. Blueberries are >> I also like blueberries. Blueberries are a source of polyphenols. You mentioned a source of polyphenols. You mentioned a source of polyphenols. You mentioned olive oil as a polyphenol. If you're on olive oil as a polyphenol. If you're on olive oil as a polyphenol. If you're on a ketogenic diet, olive oil is like the a ketogenic diet, olive oil is like the a ketogenic diet, olive oil is like the great, right? Because you need fat. And great, right? Because you need fat. And great, right? Because you need fat. And olive oil is so great because it also olive oil is so great because it also olive oil is so great because it also has those polyphenols that are has those polyphenols that are has those polyphenols that are beneficial. has been shown even in beneficial. has been shown even in beneficial. has been shown even in studies to improve cognition and memory studies to improve cognition and memory studies to improve cognition and memory and uh lower even marker markers of um and uh lower even marker markers of um and uh lower even marker markers of um bad cardiovascular disease like Apo B bad cardiovascular disease like Apo B bad cardiovascular disease like Apo B for example lower that. So blueberries I for example lower that. So blueberries I for example lower that. So blueberries I like because blueberries have also been like because blueberries have also been like because blueberries have also been shown even a cup of blueberries a day shown even a cup of blueberries a day shown even a cup of blueberries a day has been shown to improve cognition. So has been shown to improve cognition. So has been shown to improve cognition. So I like the polyphenols. It increases I like the polyphenols. It increases I like the polyphenols. It increases blood flow to the brain. I also like

1:26blood flow to the brain. I also like blood flow to the brain. I also like salmon and I think that would be salmon and I think that would be salmon and I think that would be something that most people would think something that most people would think something that most people would think is healthy. I like it because it's high is healthy. I like it because it's high is healthy. I like it because it's high in the omega-3 fatty acids which I'm in the omega-3 fatty acids which I'm in the omega-3 fatty acids which I'm very very it's I think it's very very very very it's I think it's very very very very it's I think it's very very important to get enough omega-3 fatty important to get enough omega-3 fatty important to get enough omega-3 fatty acids. I also supplement with them acids. I also supplement with them acids. I also supplement with them because there's a lot of research out because there's a lot of research out because there's a lot of research out there and if you want to get into that there and if you want to get into that there and if you want to get into that we can but um the superfood would be the we can but um the superfood would be the we can but um the superfood would be the the salmon because it is a fatty source the salmon because it is a fatty source the salmon because it is a fatty source of fish that is high in omega-3 fatty of fish that is high in omega-3 fatty of fish that is high in omega-3 fatty acids EPA and DHA which are found in acids EPA and DHA which are found in acids EPA and DHA which are found in marine sources not plant sources of marine sources not plant sources of marine sources not plant sources of omega-3. omega-3. omega-3. >> I found it really interesting when I was >> I found it really interesting when I was >> I found it really interesting when I was looking at omega-3 that it has an impact looking at omega-3 that it has an impact looking at omega-3 that it has an impact on mental health and depression and on mental health and depression and on mental health and depression and things like that. things like that. things like that. >> Yeah, it does. It's it's it resolves >> Yeah, it does. It's it's it resolves >> Yeah, it does. It's it's it resolves inflammation. It's sort of an inflammation. It's sort of an inflammation. It's sort of an anti-inflammatory anti-inflammatory anti-inflammatory and inflammation plays a role in and inflammation plays a role in and inflammation plays a role in depression. A big role. In fact, we we depression. A big role. In fact, we we depression. A big role. In fact, we we know that um people that are injected know that um people that are injected know that um people that are injected with inflammatory molecules like with inflammatory molecules like with inflammatory molecules like something that's made in our gut from something that's made in our gut from something that's made in our gut from the bacteria in our gut called the bacteria in our gut called the bacteria in our gut called lipopolysaccharide. lipopolysaccharide. lipopolysaccharide. If you inject them with that it or a

1:27If you inject them with that it or a If you inject them with that it or a placebo control, which is saline, it placebo control, which is saline, it placebo control, which is saline, it causes depression. But if you give them causes depression. But if you give them causes depression. But if you give them an omega-3 fatty acid supplement, EPA, an omega-3 fatty acid supplement, EPA, an omega-3 fatty acid supplement, EPA, it blunts the depressive symptoms. So, it blunts the depressive symptoms. So, it blunts the depressive symptoms. So, in other words, if you're causing the in other words, if you're causing the in other words, if you're causing the inflammation by injecting something that inflammation by injecting something that inflammation by injecting something that causes inflammation in people, it causes causes inflammation in people, it causes causes inflammation in people, it causes depression. But if you give those same depression. But if you give those same depression. But if you give those same people something that blunts that people something that blunts that people something that blunts that inflammation, omega-3 fatty acids, it inflammation, omega-3 fatty acids, it inflammation, omega-3 fatty acids, it doesn't cause the depression, which is doesn't cause the depression, which is doesn't cause the depression, which is kind of amazing. And there's a ton of kind of amazing. And there's a ton of kind of amazing. And there's a ton of other evidence out there. But, um, other evidence out there. But, um, other evidence out there. But, um, omega-3 fatty acids are omega-3 fatty acids are omega-3 fatty acids are they're so important. And what's they're so important. And what's they're so important. And what's interesting was there's a study out of interesting was there's a study out of interesting was there's a study out of Harvard that identified the marine Harvard that identified the marine Harvard that identified the marine source. So, I talked about salmon, EPA, source. So, I talked about salmon, EPA, source. So, I talked about salmon, EPA, DHA, and then there's the plant source, DHA, and then there's the plant source, DHA, and then there's the plant source, ALA. And I say marine source because ALA. And I say marine source because ALA. And I say marine source because it's really those are the important ones it's really those are the important ones it's really those are the important ones that you really want that you really want that you really want >> from the ocean, >> from the ocean, >> from the ocean, >> from fish, seafood. So, this Harvard >> from fish, seafood. So, this Harvard >> from fish, seafood. So, this Harvard study identified not eating enough study identified not eating enough study identified not eating enough seafood as one of the top six seafood as one of the top six seafood as one of the top six preventable causes of death up there

1:28preventable causes of death up there preventable causes of death up there with not having hypertension, not with not having hypertension, not with not having hypertension, not smoking. So essentially not getting smoking. So essentially not getting smoking. So essentially not getting enough omega-3 from seafood was so enough omega-3 from seafood was so enough omega-3 from seafood was so important for preventing early death important for preventing early death important for preventing early death that it was comparable to people having that it was comparable to people having that it was comparable to people having high blood pressure, having high blood pressure, having high blood pressure, having cardiovascular disease, for example. And cardiovascular disease, for example. And cardiovascular disease, for example. And again, it's one of those things where again, it's one of those things where again, it's one of those things where people just don't think about what people just don't think about what people just don't think about what they're not eating, what they're not they're not eating, what they're not they're not eating, what they're not getting. And um you there's so much getting. And um you there's so much getting. And um you there's so much research that have been done even since research that have been done even since research that have been done even since that that study that was published in that that study that was published in that that study that was published in like 2009 looking at omega-3 fatty acid like 2009 looking at omega-3 fatty acid like 2009 looking at omega-3 fatty acid levels in our blood cells, red blood levels in our blood cells, red blood levels in our blood cells, red blood cells. This is called the omega-3 index. cells. This is called the omega-3 index. cells. This is called the omega-3 index. O it's really an important marker of our O it's really an important marker of our O it's really an important marker of our long-term omega-3 because our our red long-term omega-3 because our our red long-term omega-3 because our our red blood cells stay around in our system blood cells stay around in our system blood cells stay around in our system for like 120 days. So it's a long-term for like 120 days. So it's a long-term for like 120 days. So it's a long-term marker of your omega-3 intake. And marker of your omega-3 intake. And marker of your omega-3 intake. And there's been a variety of studies um there's been a variety of studies um there's been a variety of studies um done from Dr. Bill Harris out of the done from Dr. Bill Harris out of the done from Dr. Bill Harris out of the fatty acid research institute. So I'm an

1:29fatty acid research institute. So I'm an fatty acid research institute. So I'm an associate a scientist there showing that associate a scientist there showing that associate a scientist there showing that people with what's called a high omega-3 people with what's called a high omega-3 people with what's called a high omega-3 index index index >> which is a lot of omega-3 >> which is a lot of omega-3 >> which is a lot of omega-3 >> a lot of omega-3 their omega-3 index >> a lot of omega-3 their omega-3 index >> a lot of omega-3 their omega-3 index would be 8% or higher that's considered would be 8% or higher that's considered would be 8% or higher that's considered high compared to a low omega-3 index. high compared to a low omega-3 index. high compared to a low omega-3 index. That would be 4% or lower. The average That would be 4% or lower. The average That would be 4% or lower. The average omega-3 index in the United States is omega-3 index in the United States is omega-3 index in the United States is about 5%. So, it's on the low low range. about 5%. So, it's on the low low range. about 5%. So, it's on the low low range. People that had the high omega-3 index, People that had the high omega-3 index, People that had the high omega-3 index, in other words, they were either eating in other words, they were either eating in other words, they were either eating a lot of fish like salmon and or a lot of fish like salmon and or a lot of fish like salmon and or supplementing with fish oil or supplementing with fish oil or supplementing with fish oil or microalgae oil, which is another a microalgae oil, which is another a microalgae oil, which is another a marine source of these omega-3 fatty marine source of these omega-3 fatty marine source of these omega-3 fatty acids. They had a five-year increased acids. They had a five-year increased acids. They had a five-year increased life expectancy compared to people with life expectancy compared to people with life expectancy compared to people with a low omega-3 index. Pretty big a low omega-3 index. Pretty big a low omega-3 index. Pretty big difference there. All all you have to do difference there. All all you have to do difference there. All all you have to do is essentially either eat enough seafood is essentially either eat enough seafood is essentially either eat enough seafood and or supplement with a fish oil and or supplement with a fish oil and or supplement with a fish oil supplement. But what was so fascinating supplement. But what was so fascinating supplement. But what was so fascinating about this study was that Bill and his

1:30about this study was that Bill and his about this study was that Bill and his colleagues not only looked at the colleagues not only looked at the colleagues not only looked at the omega-3 index, they looked at people omega-3 index, they looked at people omega-3 index, they looked at people that also smoked and they said, "Okay, that also smoked and they said, "Okay, that also smoked and they said, "Okay, we know smoking is terrible for your we know smoking is terrible for your we know smoking is terrible for your heart. We know it's causes early heart. We know it's causes early heart. We know it's causes early mortality, cancer, and all that, right? mortality, cancer, and all that, right? mortality, cancer, and all that, right? What about people that smoke and their What about people that smoke and their What about people that smoke and their omega-3 index? So, there was four groups omega-3 index? So, there was four groups omega-3 index? So, there was four groups that were looked at. Smokers that have that were looked at. Smokers that have that were looked at. Smokers that have either a high omega-3 index, so these either a high omega-3 index, so these either a high omega-3 index, so these smokers were either supplementing or smokers were either supplementing or smokers were either supplementing or they were eating a lot of seafood. And they were eating a lot of seafood. And they were eating a lot of seafood. And then there were smokers with a low then there were smokers with a low then there were smokers with a low omega-3 index. And they compared them to omega-3 index. And they compared them to omega-3 index. And they compared them to non-smokers with a high omega-3 index non-smokers with a high omega-3 index non-smokers with a high omega-3 index versus a low omega-3 index. And what was versus a low omega-3 index. And what was versus a low omega-3 index. And what was so fascinating about this study was that so fascinating about this study was that so fascinating about this study was that smoking was like as bad for you in terms smoking was like as bad for you in terms smoking was like as bad for you in terms of mortality as having a low omega-3 of mortality as having a low omega-3 of mortality as having a low omega-3 index. So the smokers with a high index. So the smokers with a high index. So the smokers with a high omega-3 index had the same mortality omega-3 index had the same mortality omega-3 index had the same mortality risk as non-smokers with a low omega-3 risk as non-smokers with a low omega-3 risk as non-smokers with a low omega-3 index, which is fascinating because index, which is fascinating because index, which is fascinating because everybody knows to avoid smoking.

1:31everybody knows to avoid smoking. everybody knows to avoid smoking. Smoking, if you want to take years off Smoking, if you want to take years off Smoking, if you want to take years off your life, if you want to decrease the your life, if you want to decrease the your life, if you want to decrease the quality of your life, start smoking quality of your life, start smoking quality of your life, start smoking right now. right now. right now. But the same mortality risk was found in But the same mortality risk was found in But the same mortality risk was found in non-smokers who did not have a high non-smokers who did not have a high non-smokers who did not have a high omega-3 index. Right now, I say this, omega-3 index. Right now, I say this, omega-3 index. Right now, I say this, I'll talk about this and smokers will I'll talk about this and smokers will I'll talk about this and smokers will say, "Oh, great. Now all I have to do is say, "Oh, great. Now all I have to do is say, "Oh, great. Now all I have to do is take fish oil and I'll have the same take fish oil and I'll have the same take fish oil and I'll have the same life expectancy as a non-smoker with, life expectancy as a non-smoker with, life expectancy as a non-smoker with, you know, a low omega-3 index." But of you know, a low omega-3 index." But of you know, a low omega-3 index." But of course, the the take-home here is that course, the the take-home here is that course, the the take-home here is that for those of us that are not smoking, for those of us that are not smoking, for those of us that are not smoking, but we're not getting enough omega-3 but we're not getting enough omega-3 but we're not getting enough omega-3 from our diet, that's like smoking in from our diet, that's like smoking in from our diet, that's like smoking in terms of mortality risk. So, super terms of mortality risk. So, super terms of mortality risk. So, super important, and I like talking about this important, and I like talking about this important, and I like talking about this because it really makes it again really because it really makes it again really because it really makes it again really clear that not getting these essential clear that not getting these essential clear that not getting these essential nutrients can be very detrimental to our nutrients can be very detrimental to our nutrients can be very detrimental to our health. And it's easy to fix. You can health. And it's easy to fix. You can health. And it's easy to fix. You can take a fish oil supplement. You can take a fish oil supplement. You can take a fish oil supplement. You can increase the amount of salmon that increase the amount of salmon that increase the amount of salmon that you're eating. And there have been you're eating. And there have been you're eating. And there have been studies from Bill's group that have studies from Bill's group that have studies from Bill's group that have shown people that supplement with shown people that supplement with shown people that supplement with between 1 to two grams of fish oil per

1:32between 1 to two grams of fish oil per between 1 to two grams of fish oil per day can go from a low omega-3 index to a day can go from a low omega-3 index to a day can go from a low omega-3 index to a high omega-3 index, which is not hard to high omega-3 index, which is not hard to high omega-3 index, which is not hard to do. do. do. >> So, I guess two questions, which is, is >> So, I guess two questions, which is, is >> So, I guess two questions, which is, is having these little omega capsules the having these little omega capsules the having these little omega capsules the same as eating the salmon in terms of same as eating the salmon in terms of same as eating the salmon in terms of the omega3 that I'm getting? And how the omega3 that I'm getting? And how the omega3 that I'm getting? And how long do I have to take these little long do I have to take these little long do I have to take these little omega capsules for to move from having a omega capsules for to move from having a omega capsules for to move from having a low index to a high omega-3 index? low index to a high omega-3 index? low index to a high omega-3 index? >> Well, these are great questions, >> Well, these are great questions, >> Well, these are great questions, Stephen. So, essentially, this little Stephen. So, essentially, this little Stephen. So, essentially, this little capsule here is not the same as eating capsule here is not the same as eating capsule here is not the same as eating salmon. And there's a few reasons why. salmon. And there's a few reasons why. salmon. And there's a few reasons why. So, for one, when you're eating a fish So, for one, when you're eating a fish So, for one, when you're eating a fish that's high in omega-3, like salmon, that's high in omega-3, like salmon, that's high in omega-3, like salmon, you have this omega-3 in what's called you have this omega-3 in what's called you have this omega-3 in what's called triglyceride form. So the omega-3 is is triglyceride form. So the omega-3 is is triglyceride form. So the omega-3 is is is bound to a glycerol backbone and is bound to a glycerol backbone and is bound to a glycerol backbone and that's really important for the way you that's really important for the way you that's really important for the way you absorb it. Some fish oil supplements absorb it. Some fish oil supplements absorb it. Some fish oil supplements don't have that. They're they're aster don't have that. They're they're aster don't have that. They're they're aster they're basically they're molecular they're basically they're molecular they're basically they're molecular distilled and then they're put they have

1:33distilled and then they're put they have distilled and then they're put they have an ethanol back backbone. So it's not an ethanol back backbone. So it's not an ethanol back backbone. So it's not quite as bioavailable. But I think more quite as bioavailable. But I think more quite as bioavailable. But I think more importantly is that these fish oil importantly is that these fish oil importantly is that these fish oil supplements are supplements are supplements are purified. So you're not getting mercury purified. So you're not getting mercury purified. So you're not getting mercury or microplastics or things that are also or microplastics or things that are also or microplastics or things that are also found in the whole fish. found in the whole fish. found in the whole fish. >> So these are better. >> So these are better. >> So these are better. >> Unfortunately, I think so. I do. Um, as >> Unfortunately, I think so. I do. Um, as >> Unfortunately, I think so. I do. Um, as much as I think it's it's better, you much as I think it's it's better, you much as I think it's it's better, you know, for the longest time I always I know, for the longest time I always I know, for the longest time I always I was always a whole foods first approach. was always a whole foods first approach. was always a whole foods first approach. Um, but we do have this environmental Um, but we do have this environmental Um, but we do have this environmental pollution problem and fish have been pollution problem and fish have been pollution problem and fish have been contaminated with heavy metals. They've contaminated with heavy metals. They've contaminated with heavy metals. They've been contaminated with microplastics. been contaminated with microplastics. been contaminated with microplastics. I would say that salmon is one of the I would say that salmon is one of the I would say that salmon is one of the lowest fish that has the lowest amount lowest fish that has the lowest amount lowest fish that has the lowest amount of mercury compared to other fish. So it of mercury compared to other fish. So it of mercury compared to other fish. So it on a on a per gram basis, you're getting on a on a per gram basis, you're getting on a on a per gram basis, you're getting less mercury per gram with salmon than less mercury per gram with salmon than less mercury per gram with salmon than you would be with, you know, something you would be with, you know, something you would be with, you know, something like swordfish, for example. But but you like swordfish, for example. But but you like swordfish, for example. But but you also have microplastics unfortunately

1:34also have microplastics unfortunately also have microplastics unfortunately that are now in fish. And it is that are now in fish. And it is that are now in fish. And it is something that enters our body when we something that enters our body when we something that enters our body when we eat the fish. And so I do think the fish eat the fish. And so I do think the fish eat the fish. And so I do think the fish oil supplements are a good alternative oil supplements are a good alternative oil supplements are a good alternative because you're getting those omega-3 because you're getting those omega-3 because you're getting those omega-3 fatty acids and you're not you're you're fatty acids and you're not you're you're fatty acids and you're not you're you're not getting some of the other bad things not getting some of the other bad things not getting some of the other bad things that are in the fish. that are in the fish. that are in the fish. >> That's fascinating. I didn't really I >> That's fascinating. I didn't really I >> That's fascinating. I didn't really I didn't really think of omega-3 as being didn't really think of omega-3 as being didn't really think of omega-3 as being that important, especially as it relates that important, especially as it relates that important, especially as it relates to longevity. I always thought about it to longevity. I always thought about it to longevity. I always thought about it as being something that would help my as being something that would help my as being something that would help my brain work better today. You know, brain work better today. You know, brain work better today. You know, cognitive performance now. cognitive performance now. cognitive performance now. >> Well, it does that and it also helps >> Well, it does that and it also helps >> Well, it does that and it also helps prevent the cognitive decline later. And prevent the cognitive decline later. And prevent the cognitive decline later. And also cardiovascular disease, that's a also cardiovascular disease, that's a also cardiovascular disease, that's a big one. So there have been some really big one. So there have been some really big one. So there have been some really large randomized control trials that large randomized control trials that large randomized control trials that have actually given people with have actually given people with have actually given people with cardiovascular disease that are on, you cardiovascular disease that are on, you cardiovascular disease that are on, you know, some sort of standard of care know, some sort of standard of care know, some sort of standard of care treatment like a statin and they've treatment like a statin and they've treatment like a statin and they've given them four grams a day of a given them four grams a day of a given them four grams a day of a purified form of omega-3 called EPA purified form of omega-3 called EPA purified form of omega-3 called EPA versus a placebo. And the people given versus a placebo. And the people given versus a placebo. And the people given the omega-3 the omega-3 the omega-3 had 25% less cardiovascular related had 25% less cardiovascular related had 25% less cardiovascular related death or events like heart attacks and death or events like heart attacks and death or events like heart attacks and strokes. So, it's not only like

1:35strokes. So, it's not only like strokes. So, it's not only like preventing, you know, we talked about preventing, you know, we talked about preventing, you know, we talked about all cause mortality and this association all cause mortality and this association all cause mortality and this association where you live longer. It's also helping where you live longer. It's also helping where you live longer. It's also helping people that already have cardiovascular people that already have cardiovascular people that already have cardiovascular disease and reducing their risk of dying disease and reducing their risk of dying disease and reducing their risk of dying from it. from it. from it. >> Right guys, going to go get Steve. The >> Right guys, going to go get Steve. The >> Right guys, going to go get Steve. The guest is here. Ready? guest is here. Ready? guest is here. Ready? >> Come in. >> Come in. >> Come in. >> Oh my god. Steve, >> Oh my god. Steve, >> Oh my god. Steve, >> what are you doing? >> what are you doing? >> what are you doing? >> This is uh the Bontage face mask. It's >> This is uh the Bontage face mask. It's >> This is uh the Bontage face mask. It's good for blemishes, wrinkles, uh clears good for blemishes, wrinkles, uh clears good for blemishes, wrinkles, uh clears up the skin. It's red light. Have you up the skin. It's red light. Have you up the skin. It's red light. Have you not used it before? not used it before? not used it before? >> No. I tried this before. It's um it's >> No. I tried this before. It's um it's >> No. I tried this before. It's um it's really really good. It's shines red really really good. It's shines red really really good. It's shines red light on your face which helps increase light on your face which helps increase light on your face which helps increase and boost collagen production. Actually and boost collagen production. Actually and boost collagen production. Actually found it out cuz the misses seen her found it out cuz the misses seen her found it out cuz the misses seen her wearing it. She terrified me a couple of wearing it. She terrified me a couple of wearing it. She terrified me a couple of nights in a row. Um I thought it was to nights in a row. Um I thought it was to nights in a row. Um I thought it was to scare people with but actually it's scare people with but actually it's scare people with but actually it's really really good for your skin. So really really good for your skin. So really really good for your skin. So they are a sponsor of the podcast and uh they are a sponsor of the podcast and uh they are a sponsor of the podcast and uh I've been using it every day for about a I've been using it every day for about a I've been using it every day for about a year and a half now. year and a half now. year and a half now. >> Wow. >> Wow. >> Wow. >> Well, Steve is great. >> Well, Steve is great. >> Well, Steve is great. >> Yes. And Bon Charge ships worldwide with >> Yes. And Bon Charge ships worldwide with >> Yes. And Bon Charge ships worldwide with easy returns and a year-long warranty on easy returns and a year-long warranty on easy returns and a year-long warranty on all of their products. So, visit all of their products. So, visit all of their products. So, visit bondcharge.com/diary bondcharge.com/diary bondcharge.com/diary for 25% off on any product sitewide. But

1:36for 25% off on any product sitewide. But for 25% off on any product sitewide. But you have to order through that link. you have to order through that link. you have to order through that link. That's boncharge.com/diary That's boncharge.com/diary That's boncharge.com/diary with code diary. with code diary. with code diary. When I asked you before this When I asked you before this When I asked you before this conversation started rolling, what conversation started rolling, what conversation started rolling, what you're really excited about at the you're really excited about at the you're really excited about at the moment, your response to me was there moment, your response to me was there moment, your response to me was there was a few things, but one of them which was a few things, but one of them which was a few things, but one of them which lit up your face was creatine. lit up your face was creatine. lit up your face was creatine. >> Yes. And it's funny because >> Yes. And it's funny because >> Yes. And it's funny because >> it lit up your face again. >> it lit up your face again. >> it lit up your face again. >> Yeah. It's it's funny because creatine >> Yeah. It's it's funny because creatine >> Yeah. It's it's funny because creatine has been around for I mean ever for has been around for I mean ever for has been around for I mean ever for decades and it's always been in my mind decades and it's always been in my mind decades and it's always been in my mind it was like one of those Jim bro things. it was like one of those Jim bro things. it was like one of those Jim bro things. I'm like I don't need to be swole. I'm like I don't need to be swole. I'm like I don't need to be swole. >> Yeah. >> Yeah. >> I don't need creatine get get swole. And >> I don't need creatine get get swole. And >> I don't need creatine get get swole. And you know this is this was the thought you know this is this was the thought you know this is this was the thought for for many many years. And then over for for many many years. And then over for for many many years. And then over the last five years or so the last five years or so the last five years or so the effects of creatine on the brain the effects of creatine on the brain the effects of creatine on the brain started to really get my interest. started to really get my interest. started to really get my interest. anything that affects the brain I really anything that affects the brain I really anything that affects the brain I really become interested in. And so that's kind become interested in. And so that's kind become interested in. And so that's kind of what did get me the most excited of what did get me the most excited of what did get me the most excited about about creatine, but also I started

1:37about about creatine, but also I started about about creatine, but also I started doing a lot of resistance training. And doing a lot of resistance training. And doing a lot of resistance training. And so I was like, "Okay, here I am now. I'm so I was like, "Okay, here I am now. I'm so I was like, "Okay, here I am now. I'm like one of those gym guys. I'm doing like one of those gym guys. I'm doing like one of those gym guys. I'm doing I'm doing the barbells. I'm doing the, I'm doing the barbells. I'm doing the, I'm doing the barbells. I'm doing the, you know, the squats and the deadlifts you know, the squats and the deadlifts you know, the squats and the deadlifts and all that." And so so why not give and all that." And so so why not give and all that." And so so why not give myself some of the creatine? Well, what myself some of the creatine? Well, what myself some of the creatine? Well, what is creatine, right? Why is it important? is creatine, right? Why is it important? is creatine, right? Why is it important? You talked about earlier, you know, why You talked about earlier, you know, why You talked about earlier, you know, why doesn't our body just make more of these doesn't our body just make more of these doesn't our body just make more of these things that are so beneficial? We do things that are so beneficial? We do things that are so beneficial? We do make creatine. We make about, I don't make creatine. We make about, I don't make creatine. We make about, I don't know, our liver makes about 1 to three know, our liver makes about 1 to three know, our liver makes about 1 to three grams a day of creatine and our brain grams a day of creatine and our brain grams a day of creatine and our brain also makes creatine and those are the also makes creatine and those are the also makes creatine and those are the two organs that make it. Creatine gets two organs that make it. Creatine gets two organs that make it. Creatine gets consumed by other tissues like the consumed by other tissues like the consumed by other tissues like the muscle is probably the one that's the muscle is probably the one that's the muscle is probably the one that's the greediest because creatine is stored as greediest because creatine is stored as greediest because creatine is stored as phosphocreatine but it's used to make phosphocreatine but it's used to make phosphocreatine but it's used to make energy essentially. So it can increase energy essentially. So it can increase energy essentially. So it can increase muscle mass, it can increase muscle muscle mass, it can increase muscle muscle mass, it can increase muscle strength in combination with resistance strength in combination with resistance strength in combination with resistance training because you're able to training because you're able to training because you're able to regenerate and make energy faster. So,

1:38regenerate and make energy faster. So, regenerate and make energy faster. So, for example, I became interested in it for example, I became interested in it for example, I became interested in it after reading studies where people that after reading studies where people that after reading studies where people that supplemented with creatine that were supplemented with creatine that were supplemented with creatine that were engaged in resistance training were able engaged in resistance training were able engaged in resistance training were able to gain more lean body mass. They were to gain more lean body mass. They were to gain more lean body mass. They were able to gain more strength. It was able to gain more strength. It was able to gain more strength. It was increasing their training volume. So, increasing their training volume. So, increasing their training volume. So, you can do one to two more reps, right, you can do one to two more reps, right, you can do one to two more reps, right, of of whatever exercise you're doing. of of whatever exercise you're doing. of of whatever exercise you're doing. And it seems to decrease the recovery And it seems to decrease the recovery And it seems to decrease the recovery time between those those sets as well. time between those those sets as well. time between those those sets as well. So, you're able to increase your So, you're able to increase your So, you're able to increase your training volume. Well, anything that's training volume. Well, anything that's training volume. Well, anything that's going to in increase your training going to in increase your training going to in increase your training volume is going to then have the volume is going to then have the volume is going to then have the downstream effect of, you know, downstream effect of, you know, downstream effect of, you know, increasing the adaptations like increasing the adaptations like increasing the adaptations like increased muscle mass or increased increased muscle mass or increased increased muscle mass or increased muscle strength. I started supplementing muscle strength. I started supplementing muscle strength. I started supplementing with creatine about a year ago and I with creatine about a year ago and I with creatine about a year ago and I started supplementing with it for that started supplementing with it for that started supplementing with it for that reason, for the my training and I was reason, for the my training and I was reason, for the my training and I was doing about five grams a day because doing about five grams a day because doing about five grams a day because that was really what was shown to to be that was really what was shown to to be that was really what was shown to to be beneficial for muscle health in beneficial for muscle health in beneficial for muscle health in combination with resistance training. combination with resistance training. combination with resistance training. And it's important for people to realize And it's important for people to realize And it's important for people to realize that supplementing with creatine by

1:39that supplementing with creatine by that supplementing with creatine by itself, without any type of resistance itself, without any type of resistance itself, without any type of resistance training, isn't going to grow your training, isn't going to grow your training, isn't going to grow your muscle. It's not going to make you muscle. It's not going to make you muscle. It's not going to make you stronger. You have to put in the effort stronger. You have to put in the effort stronger. You have to put in the effort because what creatine is doing, it's because what creatine is doing, it's because what creatine is doing, it's helping you make the energy quicker, helping you make the energy quicker, helping you make the energy quicker, right? And that and then being able to right? And that and then being able to right? And that and then being able to make that energy quicker means that make that energy quicker means that make that energy quicker means that you're able to then do that exercise you're able to then do that exercise you're able to then do that exercise better, um, harder, more of it, right? better, um, harder, more of it, right? better, um, harder, more of it, right? So, um, it's sort of sup supercharging So, um, it's sort of sup supercharging So, um, it's sort of sup supercharging your exercise routine. your exercise routine. your exercise routine. and five grams a day was like, "Okay, and five grams a day was like, "Okay, and five grams a day was like, "Okay, perfect. That's what I'm doing. I'm perfect. That's what I'm doing. I'm perfect. That's what I'm doing. I'm doing five grams a day." And definitely doing five grams a day." And definitely doing five grams a day." And definitely noticed an effect on my training volume noticed an effect on my training volume noticed an effect on my training volume where I was, you know, doing more more where I was, you know, doing more more where I was, you know, doing more more reps. So that was like, okay, a year reps. So that was like, okay, a year reps. So that was like, okay, a year ago, I had already been aware of the ago, I had already been aware of the ago, I had already been aware of the effects on the brain. I thought maybe effects on the brain. I thought maybe effects on the brain. I thought maybe the five grams a day would do that. So the five grams a day would do that. So the five grams a day would do that. So what are the effects on the brain? Well, what are the effects on the brain? Well, what are the effects on the brain? Well, your brain also consumes a lot of your brain also consumes a lot of your brain also consumes a lot of energy, you know, needs a lot of energy. energy, you know, needs a lot of energy. energy, you know, needs a lot of energy. So it does make its own creatine. But it So it does make its own creatine. But it So it does make its own creatine. But it turns out if you can if you can give turns out if you can if you can give turns out if you can if you can give your brain more of that creatine

1:40your brain more of that creatine your brain more of that creatine particularly under a period of anything particularly under a period of anything particularly under a period of anything that's causing stress. So let's say lack that's causing stress. So let's say lack that's causing stress. So let's say lack of sleep or let's say emotional of sleep or let's say emotional of sleep or let's say emotional psychological stress or in my case high psychological stress or in my case high psychological stress or in my case high cognitive load where you're just every cognitive load where you're just every cognitive load where you're just every day learning concepts, complex things. day learning concepts, complex things. day learning concepts, complex things. you're trying to remember them. You're you're trying to remember them. You're you're trying to remember them. You're putting ideas together and coming up putting ideas together and coming up putting ideas together and coming up with new hypotheses and you know, you're with new hypotheses and you know, you're with new hypotheses and you know, you're just you're just you're studying a lot just you're just you're studying a lot just you're just you're studying a lot and it's very cognitively demanding and and it's very cognitively demanding and and it's very cognitively demanding and it's it's a type of stress on your it's it's a type of stress on your it's it's a type of stress on your brain. That's like my life, right? Um brain. That's like my life, right? Um brain. That's like my life, right? Um under this condition of stress, under this condition of stress, under this condition of stress, depression is another one. That's a depression is another one. That's a depression is another one. That's a stress on your brain or neurodeenerative stress on your brain or neurodeenerative stress on your brain or neurodeenerative disease. That's a stress on your brain. disease. That's a stress on your brain. disease. That's a stress on your brain. So any kind of stressful condition, So any kind of stressful condition, So any kind of stressful condition, that's where creatine shines in the that's where creatine shines in the that's where creatine shines in the brain. I would argue that I mean all of brain. I would argue that I mean all of brain. I would argue that I mean all of us who who has the perfect amount of us who who has the perfect amount of us who who has the perfect amount of sleep never has stress nobody right sleep never has stress nobody right sleep never has stress nobody right there's always some sort of stress in there's always some sort of stress in there's always some sort of stress in the background. So um that's when I was

1:41the background. So um that's when I was the background. So um that's when I was like okay so if you're the perfect like okay so if you're the perfect like okay so if you're the perfect person you have no stress you get the person you have no stress you get the person you have no stress you get the perfect amount of sleep every night your perfect amount of sleep every night your perfect amount of sleep every night your brain makes enough creatine to kind of brain makes enough creatine to kind of brain makes enough creatine to kind of do what it needs to do. I know that I'm do what it needs to do. I know that I'm do what it needs to do. I know that I'm constantly under stress. So um I'm like constantly under stress. So um I'm like constantly under stress. So um I'm like okay well I think I need a boost. And okay well I think I need a boost. And okay well I think I need a boost. And this is where a lot of very interesting this is where a lot of very interesting this is where a lot of very interesting studies have come out of many different studies have come out of many different studies have come out of many different labs. Um, some out of Germany that labs. Um, some out of Germany that labs. Um, some out of Germany that looked at the dose of creatine and how looked at the dose of creatine and how looked at the dose of creatine and how it increases creatine levels in the it increases creatine levels in the it increases creatine levels in the brain. And this is why I now supplement brain. And this is why I now supplement brain. And this is why I now supplement with 10 grams a day. So the study out of with 10 grams a day. So the study out of with 10 grams a day. So the study out of Germany Germany Germany found that five grams a day of creatine, found that five grams a day of creatine, found that five grams a day of creatine, if you're supplementing with five grams if you're supplementing with five grams if you're supplementing with five grams a day, your muscles are greedily a day, your muscles are greedily a day, your muscles are greedily consuming it. Particularly if you're consuming it. Particularly if you're consuming it. Particularly if you're working out, they want it. They want it. working out, they want it. They want it. working out, they want it. They want it. after about five grams a day, especially after about five grams a day, especially after about five grams a day, especially over a few months, like you're you're over a few months, like you're you're over a few months, like you're you're saturating your muscle and that's saturating your muscle and that's saturating your muscle and that's enough, right? Anything above that kind enough, right? Anything above that kind enough, right? Anything above that kind of spills over to the brain. And so they of spills over to the brain. And so they of spills over to the brain. And so they what this German study found was that 10 what this German study found was that 10 what this German study found was that 10 grams of creatine increased creatine

1:42grams of creatine increased creatine grams of creatine increased creatine levels in several different regions of levels in several different regions of levels in several different regions of the brain. And that was probably the the brain. And that was probably the the brain. And that was probably the most exciting, you know, I would say most exciting, you know, I would say most exciting, you know, I would say evidence that supplementing higher than evidence that supplementing higher than evidence that supplementing higher than five grams a day was actually doing five grams a day was actually doing five grams a day was actually doing something in terms of getting creatine something in terms of getting creatine something in terms of getting creatine into the brain. into the brain. into the brain. There have now been a variety of studies There have now been a variety of studies There have now been a variety of studies that have looked at different outcomes, that have looked at different outcomes, that have looked at different outcomes, right? So, if you supplement with 10 right? So, if you supplement with 10 right? So, if you supplement with 10 grams of creatine or even go higher than grams of creatine or even go higher than grams of creatine or even go higher than that, like 20 grams of creatine, how that, like 20 grams of creatine, how that, like 20 grams of creatine, how does that affect cognitive function, does that affect cognitive function, does that affect cognitive function, right? And so, um some of these studies right? And so, um some of these studies right? And so, um some of these studies have been been done by uh Dr. Darren have been been done by uh Dr. Darren have been been done by uh Dr. Darren Kandow. He's um at the University of Kandow. He's um at the University of Kandow. He's um at the University of Regina in Canada and it's looked they've Regina in Canada and it's looked they've Regina in Canada and it's looked they've looked at things like sleep deprivation looked at things like sleep deprivation looked at things like sleep deprivation and it's been found that if you take and it's been found that if you take and it's been found that if you take someone and you sleep deprive them for someone and you sleep deprive them for someone and you sleep deprive them for 21 hours and give them about 25 to 30 21 hours and give them about 25 to 30 21 hours and give them about 25 to 30 grams of creatine, it completely negates grams of creatine, it completely negates grams of creatine, it completely negates the cognitive deficits of sleep the cognitive deficits of sleep the cognitive deficits of sleep deprivation. Actually, not only does it deprivation. Actually, not only does it deprivation. Actually, not only does it negate the cognitive deficits of sleep

1:43deprivation, it makes people function better than if they were well-rested. better than if they were well-rested. better than if they were well-rested. That's where I was like, wait a minute, That's where I was like, wait a minute, That's where I was like, wait a minute, there's many times when I'm traveling, there's many times when I'm traveling, there's many times when I'm traveling, I'm jet-lagged. Uh lots of times when I'm jet-lagged. Uh lots of times when I'm jet-lagged. Uh lots of times when I'm sleep deprived and I have to be I'm sleep deprived and I have to be I'm sleep deprived and I have to be doing a podcast or a presentation, doing a podcast or a presentation, doing a podcast or a presentation, whatever. And in those situations, I go whatever. And in those situations, I go whatever. And in those situations, I go up from my 10 grams to more like 20 up from my 10 grams to more like 20 up from my 10 grams to more like 20 grams. Like today for example, I wasn't grams. Like today for example, I wasn't grams. Like today for example, I wasn't really sleepdeprived, but you know, really sleepdeprived, but you know, really sleepdeprived, but you know, there was a lot of high cognitive there was a lot of high cognitive there was a lot of high cognitive demand. This is a long podcast. There's demand. This is a long podcast. There's demand. This is a long podcast. There's all that stuff. And so I went up to 20 all that stuff. And so I went up to 20 all that stuff. And so I went up to 20 grams today on my creatine. And I Well, grams today on my creatine. And I Well, grams today on my creatine. And I Well, I will say even at the 10 grams for me, I will say even at the 10 grams for me, I will say even at the 10 grams for me, we were talking about this with respect we were talking about this with respect we were talking about this with respect to being in ketosis. to being in ketosis. to being in ketosis. I don't feel that mid-afternoon crash I don't feel that mid-afternoon crash I don't feel that mid-afternoon crash when I have the creatine. Not being on a when I have the creatine. Not being on a when I have the creatine. Not being on a ketogenic diet, not being in ketosis. ketogenic diet, not being in ketosis. ketogenic diet, not being in ketosis. It's very clear for me and I've done It's very clear for me and I've done It's very clear for me and I've done this where sometimes I only do five this where sometimes I only do five this where sometimes I only do five grams and then if I do that I'll notice grams and then if I do that I'll notice grams and then if I do that I'll notice I'm like why am I tired right now? So

1:44I'm like why am I tired right now? So I'm like why am I tired right now? So there's something interesting and maybe there's something interesting and maybe there's something interesting and maybe it's placebo. I'm going to throw that it's placebo. I'm going to throw that it's placebo. I'm going to throw that out there. Very possible. But I don't out there. Very possible. But I don't out there. Very possible. But I don't know maybe the creatine is again it's know maybe the creatine is again it's know maybe the creatine is again it's able to regenerate that energy quicker able to regenerate that energy quicker able to regenerate that energy quicker and so that's also beneficial for the and so that's also beneficial for the and so that's also beneficial for the brain. And now I I would say all these brain. And now I I would say all these brain. And now I I would say all these creatine researchers a lot of them are creatine researchers a lot of them are creatine researchers a lot of them are shifting to the brain. And it used to be shifting to the brain. And it used to be shifting to the brain. And it used to be all muscle focused and now people are all muscle focused and now people are all muscle focused and now people are super interested in what creatine is super interested in what creatine is super interested in what creatine is doing to the brain, especially if you're doing to the brain, especially if you're doing to the brain, especially if you're supplementing with more of it. And you supplementing with more of it. And you supplementing with more of it. And you know, this is important for people that know, this is important for people that know, this is important for people that are under a stressful situation, but are under a stressful situation, but are under a stressful situation, but also for vegans because creatine is also for vegans because creatine is also for vegans because creatine is found in food, mostly in animal products found in food, mostly in animal products found in food, mostly in animal products like meat and poultry and fish, dairy. A like meat and poultry and fish, dairy. A like meat and poultry and fish, dairy. A lot of vegans don't eat that. And I've lot of vegans don't eat that. And I've lot of vegans don't eat that. And I've had so many of my vegan friends, had so many of my vegan friends, had so many of my vegan friends, I've got them on the creatine, and it's I've got them on the creatine, and it's I've got them on the creatine, and it's changed their lives. I mean, they're changed their lives. I mean, they're changed their lives. I mean, they're like, "This is like incredible." You like, "This is like incredible." You like, "This is like incredible." You know, can you imagine someone who's not know, can you imagine someone who's not know, can you imagine someone who's not getting any creatine from their diet getting any creatine from their diet getting any creatine from their diet because they eat no meat and all of a because they eat no meat and all of a because they eat no meat and all of a sudden they start supplementing with 5, sudden they start supplementing with 5, sudden they start supplementing with 5, 10 grams of creatine and it's like they 10 grams of creatine and it's like they 10 grams of creatine and it's like they have energy. Some people say they they

1:45have energy. Some people say they they have energy. Some people say they they require less sleep, which is kind of require less sleep, which is kind of require less sleep, which is kind of interesting. That's kind of a comment interesting. That's kind of a comment interesting. That's kind of a comment I've heard many, many times from people I've heard many, many times from people I've heard many, many times from people is that it's like their brain doesn't is that it's like their brain doesn't is that it's like their brain doesn't need as much sleep. They have more need as much sleep. They have more need as much sleep. They have more energy. So, um, I've been a big fan of energy. So, um, I've been a big fan of energy. So, um, I've been a big fan of the creatine, um, not only for the the creatine, um, not only for the the creatine, um, not only for the muscle, especially because, you know, muscle, especially because, you know, muscle, especially because, you know, working out is something that's very working out is something that's very working out is something that's very important, but for the brain as well. important, but for the brain as well. important, but for the brain as well. I always thought of creatine as I always thought of creatine as I always thought of creatine as something that you you took and you kind something that you you took and you kind something that you you took and you kind of had to load up on, and then over a of had to load up on, and then over a of had to load up on, and then over a couple of weeks or months, the effects couple of weeks or months, the effects couple of weeks or months, the effects would kick in. But you're telling me would kick in. But you're telling me would kick in. But you're telling me that if I had creatine in the morning, that if I had creatine in the morning, that if I had creatine in the morning, that same day, I would experience that same day, I would experience that same day, I would experience potentially improved cognition if I have potentially improved cognition if I have potentially improved cognition if I have a big enough dose. a big enough dose. a big enough dose. >> Yes. So, um, great question. A lot of >> Yes. So, um, great question. A lot of >> Yes. So, um, great question. A lot of studies that have been done that you're studies that have been done that you're studies that have been done that you're referring to have been done in the referring to have been done in the referring to have been done in the context of exercise and muscular context of exercise and muscular context of exercise and muscular performance. And the reason why people performance. And the reason why people performance. And the reason why people have to load up on like they do a have to load up on like they do a have to load up on like they do a loading phase, let's say 20 grams and loading phase, let's say 20 grams and loading phase, let's say 20 grams and then they go down to this sort of then they go down to this sort of then they go down to this sort of maintenance phase of five grams is maintenance phase of five grams is maintenance phase of five grams is because it takes I don't know I think

1:46because it takes I don't know I think because it takes I don't know I think it's about a month or so before you can it's about a month or so before you can it's about a month or so before you can saturate your muscular stores of saturate your muscular stores of saturate your muscular stores of creatine. And then creatine. And then creatine. And then >> what does that mean? It means that um >> what does that mean? It means that um >> what does that mean? It means that um the creatine which is actually stored in the creatine which is actually stored in the creatine which is actually stored in your muscle as phosphocreatine is there your muscle as phosphocreatine is there your muscle as phosphocreatine is there and ready to be used to make energy. So and ready to be used to make energy. So and ready to be used to make energy. So so it takes again it takes about a month so it takes again it takes about a month so it takes again it takes about a month or so to do that unless you are really or so to do that unless you are really or so to do that unless you are really giving your muscles a high dose right. giving your muscles a high dose right. giving your muscles a high dose right. So the five grams a day it only it can So the five grams a day it only it can So the five grams a day it only it can only do it for so many days and then only do it for so many days and then only do it for so many days and then finally you get saturated. When you do finally you get saturated. When you do finally you get saturated. When you do this loading phase you kind of just this loading phase you kind of just this loading phase you kind of just accelerate that whole process. And so accelerate that whole process. And so accelerate that whole process. And so that's why when people are doing these that's why when people are doing these that's why when people are doing these experiments where they want to test the experiments where they want to test the experiments where they want to test the effects of creatine, they want they want effects of creatine, they want they want effects of creatine, they want they want the participants to have really high the participants to have really high the participants to have really high levels of creatine in their muscles levels of creatine in their muscles levels of creatine in their muscles quick because they don't want to do a quick because they don't want to do a quick because they don't want to do a month-long experiment, right? They want month-long experiment, right? They want month-long experiment, right? They want the experiment to be like a couple of the experiment to be like a couple of the experiment to be like a couple of weeks or a week. So that was kind of the weeks or a week. So that was kind of the weeks or a week. So that was kind of the whole concept behind this loading phase. whole concept behind this loading phase. whole concept behind this loading phase. If you're not someone who's going to If you're not someone who's going to If you're not someone who's going to some kind of competition, you know, like some kind of competition, you know, like some kind of competition, you know, like your CrossFit games or something, you

1:47your CrossFit games or something, you your CrossFit games or something, you don't really need to do that loading don't really need to do that loading don't really need to do that loading phase if you've already been phase if you've already been phase if you've already been supplementing with five grams a day for supplementing with five grams a day for supplementing with five grams a day for like a month. When it comes to the like a month. When it comes to the like a month. When it comes to the brain, what's happening if you get above brain, what's happening if you get above brain, what's happening if you get above that five grams, that's pretty much all that five grams, that's pretty much all that five grams, that's pretty much all consumed by the muscle. You're having consumed by the muscle. You're having consumed by the muscle. You're having some leftover in circulation and the some leftover in circulation and the some leftover in circulation and the brain takes it up and it takes it up, brain takes it up and it takes it up, brain takes it up and it takes it up, right? When it re what it really shines right? When it re what it really shines right? When it re what it really shines is under that stressful condition, which is under that stressful condition, which is under that stressful condition, which again for me, I feel like every day is again for me, I feel like every day is again for me, I feel like every day is this is is like cognitively demanding this is is like cognitively demanding this is is like cognitively demanding for me because I'm constantly, you know, for me because I'm constantly, you know, for me because I'm constantly, you know, learning new material or learning new learning new material or learning new learning new material or learning new information or working on things, right? information or working on things, right? information or working on things, right? And so there's a lot of cognitive stress And so there's a lot of cognitive stress And so there's a lot of cognitive stress on my brain. And so I feel like I'm on my brain. And so I feel like I'm on my brain. And so I feel like I'm constantly under that stress. And that's constantly under that stress. And that's constantly under that stress. And that's where getting the creatine in your brain where getting the creatine in your brain where getting the creatine in your brain helps you make that energy quicker. And helps you make that energy quicker. And helps you make that energy quicker. And so that's why like I've done I've had, so that's why like I've done I've had, so that's why like I've done I've had, you know, been jetlagged and have have you know, been jetlagged and have have you know, been jetlagged and have have to give a talk at you, you know, like to give a talk at you, you know, like to give a talk at you, you know, like 5:00 a.m. in the morning, my my 5:00 a.m. in the morning, my my 5:00 a.m. in the morning, my my biological time after not getting sleep. biological time after not getting sleep. biological time after not getting sleep. And I've done like 25 grams of creatine. And I've done like 25 grams of creatine. And I've done like 25 grams of creatine. And it it's insane how much it helps me. And it it's insane how much it helps me. And it it's insane how much it helps me. Again, it could be placebo because I'm Again, it could be placebo because I'm Again, it could be placebo because I'm anticipating that effect, which is fine.

1:48anticipating that effect, which is fine. anticipating that effect, which is fine. Placebo is a real thing. It's great. I'm Placebo is a real thing. It's great. I'm Placebo is a real thing. It's great. I'm all about it. But there's some evidence all about it. But there's some evidence all about it. But there's some evidence also that this works, right? That the also that this works, right? That the also that this works, right? That the creatine is helping with under that creatine is helping with under that creatine is helping with under that sleep deprivation and that stressful sleep deprivation and that stressful sleep deprivation and that stressful condition. condition. condition. >> I was reading about a study in 2025 >> I was reading about a study in 2025 >> I was reading about a study in 2025 where they where they where they gave creatine to people that had gave creatine to people that had gave creatine to people that had depressive symptoms alongside CBT depressive symptoms alongside CBT depressive symptoms alongside CBT training. And the people that had training. And the people that had training. And the people that had creatine and the cognitive behavioral creatine and the cognitive behavioral creatine and the cognitive behavioral therapy training experienced a greater therapy training experienced a greater therapy training experienced a greater improvement in their depression symptoms improvement in their depression symptoms improvement in their depression symptoms than those who just received the than those who just received the than those who just received the cognitive behavioral therapy, which is cognitive behavioral therapy, which is cognitive behavioral therapy, which is which is incredible. which is incredible. which is incredible. >> It's fascinating. I mean, depression is >> It's fascinating. I mean, depression is >> It's fascinating. I mean, depression is a type of brain stress, right? I mean, a type of brain stress, right? I mean, a type of brain stress, right? I mean, we know inflammation plays a role in in we know inflammation plays a role in in we know inflammation plays a role in in depression. We know oxidative stress depression. We know oxidative stress depression. We know oxidative stress plays a role in depression. And there plays a role in depression. And there plays a role in depression. And there have now been some animal studies that have now been some animal studies that have now been some animal studies that have shown creatine is somehow having an have shown creatine is somehow having an have shown creatine is somehow having an anti-inflammatory effect. I that hasn't anti-inflammatory effect. I that hasn't anti-inflammatory effect. I that hasn't all been worked out. So I don't know if all been worked out. So I don't know if all been worked out. So I don't know if it's all just the energy component of it's all just the energy component of it's all just the energy component of it. It could also be this other sort of

1:49it. It could also be this other sort of it. It could also be this other sort of newly identified role that creatine's newly identified role that creatine's newly identified role that creatine's playing in sort of having an playing in sort of having an playing in sort of having an anti-inflammatory effect. And I don't anti-inflammatory effect. And I don't anti-inflammatory effect. And I don't know much enough about that. I don't know much enough about that. I don't know much enough about that. I don't know that there's enough even known know that there's enough even known know that there's enough even known about that, but I do know that it about that, but I do know that it about that, but I do know that it exists. And it's fascinating because exists. And it's fascinating because exists. And it's fascinating because again I think where creatine really again I think where creatine really again I think where creatine really shines in the brain and it's been shown shines in the brain and it's been shown shines in the brain and it's been shown study after study is under some kind of study after study is under some kind of study after study is under some kind of stressful condition depression or sleep stressful condition depression or sleep stressful condition depression or sleep deprivation or there's a new study that deprivation or there's a new study that deprivation or there's a new study that came out it was published I don't know a came out it was published I don't know a came out it was published I don't know a month ago or so showing that it was a month ago or so showing that it was a month ago or so showing that it was a very small pilot study and I want to very small pilot study and I want to very small pilot study and I want to caveat this there was no placebo control caveat this there was no placebo control caveat this there was no placebo control but it did show that giving people with but it did show that giving people with but it did show that giving people with Alzheimer's disease creatine I believe Alzheimer's disease creatine I believe Alzheimer's disease creatine I believe it was 20 grams a day did improve their it was 20 grams a day did improve their it was 20 grams a day did improve their cognition. And so again, this is a whole cognition. And so again, this is a whole cognition. And so again, this is a whole new field where now we're looking at new field where now we're looking at new field where now we're looking at creatine in the brain, not just the gym creatine in the brain, not just the gym creatine in the brain, not just the gym bros and not just the muscular effects, bros and not just the muscular effects, bros and not just the muscular effects, but in the brain and how it's affecting but in the brain and how it's affecting but in the brain and how it's affecting the brain and being beneficial for the brain and being beneficial for the brain and being beneficial for cognition, for brain aging, for

1:50cognition, for brain aging, for cognition, for brain aging, for depression. depression. depression. >> Is there a link or an association with >> Is there a link or an association with >> Is there a link or an association with cancer outcomes in creatine? Wondering cancer outcomes in creatine? Wondering cancer outcomes in creatine? Wondering because I was there was there was a because I was there was there was a because I was there was there was a study that I was looking at earlier. study that I was looking at earlier. study that I was looking at earlier. Yeah, this one it says a a 2025 study of Yeah, this one it says a a 2025 study of Yeah, this one it says a a 2025 study of 25,000 people each found that for each 25,000 people each found that for each 25,000 people each found that for each additional 0.09 grams of creatine over a additional 0.09 grams of creatine over a additional 0.09 grams of creatine over a two-day average was linked to a 14% two-day average was linked to a 14% two-day average was linked to a 14% reduction in cancer risk. reduction in cancer risk. reduction in cancer risk. >> Right. >> Right. >> Right. >> Which was in the Frontiers Journal and >> Which was in the Frontiers Journal and >> Which was in the Frontiers Journal and reported by the BBC. reported by the BBC. reported by the BBC. >> Yeah. That it's it's like a new >> Yeah. That it's it's like a new >> Yeah. That it's it's like a new unexplored, you know, association here unexplored, you know, association here unexplored, you know, association here where it's like I I don't know why where it's like I I don't know why where it's like I I don't know why creatine is doing it. Is it the creatine is doing it. Is it the creatine is doing it. Is it the anti-inflammatory effect? Is it who anti-inflammatory effect? Is it who anti-inflammatory effect? Is it who knows? But again, I mean that I I was knows? But again, I mean that I I was knows? But again, I mean that I I was aware of that study and it's like a aware of that study and it's like a aware of that study and it's like a whole new area that needs to be explored whole new area that needs to be explored whole new area that needs to be explored where you know some people were worried where you know some people were worried where you know some people were worried about creatine actually causing cancer. about creatine actually causing cancer. about creatine actually causing cancer. I've actually had people ask me that I've actually had people ask me that I've actually had people ask me that question and it's actually the opposite question and it's actually the opposite question and it's actually the opposite where it seems to be reducing cancer where it seems to be reducing cancer where it seems to be reducing cancer risk. risk. risk. >> The some of the other sort of >> The some of the other sort of >> The some of the other sort of misconceptions around creatine are that misconceptions around creatine are that misconceptions around creatine are that it's going to I mean there was this it's going to I mean there was this it's going to I mean there was this stereotype that people take it they get

1:51stereotype that people take it they get stereotype that people take it they get massive muscles and they become bloated. massive muscles and they become bloated. massive muscles and they become bloated. So I think that put a lot of women off So I think that put a lot of women off So I think that put a lot of women off in particular according to some research in particular according to some research in particular according to some research that we actually did just to understand that we actually did just to understand that we actually did just to understand perceptions of creatine in my investment perceptions of creatine in my investment perceptions of creatine in my investment fund. But the other one was hair loss. fund. But the other one was hair loss. fund. But the other one was hair loss. People think there's some sort of People think there's some sort of People think there's some sort of association with hair loss. I.e. if you association with hair loss. I.e. if you association with hair loss. I.e. if you take creatine you're more likely to lose take creatine you're more likely to lose take creatine you're more likely to lose your hair. your hair. your hair. >> Right. So there was this one study that >> Right. So there was this one study that >> Right. So there was this one study that was published I don't even know how many was published I don't even know how many was published I don't even know how many decades ago. Maybe you can pull it up decades ago. Maybe you can pull it up decades ago. Maybe you can pull it up but it was in rugby players I believe but it was in rugby players I believe but it was in rugby players I believe and these rugby players that were given and these rugby players that were given and these rugby players that were given I I believe it was a high dose. Maybe it I I believe it was a high dose. Maybe it I I believe it was a high dose. Maybe it was 20 grams. I can't remember the exact was 20 grams. I can't remember the exact was 20 grams. I can't remember the exact dose but um they had increased levels of dose but um they had increased levels of dose but um they had increased levels of dihydrotestosterone dihydrotestosterone dihydrotestosterone DHT which is something that is linked to DHT which is something that is linked to DHT which is something that is linked to androgenic alipcia. So this would be you androgenic alipcia. So this would be you androgenic alipcia. So this would be you know basically your the the DHT can know basically your the the DHT can know basically your the the DHT can affect the hair follicle and keep it in affect the hair follicle and keep it in affect the hair follicle and keep it in this like stunted phase where it's not this like stunted phase where it's not this like stunted phase where it's not growing and so that can cause hair loss. growing and so that can cause hair loss. growing and so that can cause hair loss. And that one study didn't measure hair And that one study didn't measure hair And that one study didn't measure hair loss. It just again looked at the the loss. It just again looked at the the loss. It just again looked at the the DHT, the dihydrotestosterone levels.

1:52DHT, the dihydrotestosterone levels. DHT, the dihydrotestosterone levels. It's never been replicated. There's It's never been replicated. There's It's never been replicated. There's after so many decades, it's never had after so many decades, it's never had after so many decades, it's never had any animal evidence showing that this any animal evidence showing that this any animal evidence showing that this actually causes hair loss. Nothing has actually causes hair loss. Nothing has actually causes hair loss. Nothing has really come up showing that this is really come up showing that this is really come up showing that this is something to be concerned about. So, I something to be concerned about. So, I something to be concerned about. So, I take it as, okay, it's like a one-off take it as, okay, it's like a one-off take it as, okay, it's like a one-off thing. Who knows what was going on here? thing. Who knows what was going on here? thing. Who knows what was going on here? But like, you would think if it was But like, you would think if it was But like, you would think if it was real, it would be replicated after when real, it would be replicated after when real, it would be replicated after when was it published? 2009 was it published? 2009 was it published? 2009 >> 2009. >> 2009. >> 2009. >> Yeah. So, it was a group of rugby >> Yeah. So, it was a group of rugby >> Yeah. So, it was a group of rugby players. They were given 25 grams a day players. They were given 25 grams a day players. They were given 25 grams a day of of creatine. Um, but there was of of creatine. Um, but there was of of creatine. Um, but there was actually a study, a randomized control actually a study, a randomized control actually a study, a randomized control trial done in 2025, this year with 45 trial done in 2025, this year with 45 trial done in 2025, this year with 45 resistant trained men all given five resistant trained men all given five resistant trained men all given five grams a day of creatine over 12 weeks. grams a day of creatine over 12 weeks. grams a day of creatine over 12 weeks. And there was no significant difference And there was no significant difference And there was no significant difference found in their hair outcomes or DHT found in their hair outcomes or DHT found in their hair outcomes or DHT versus placebo. versus placebo. versus placebo. >> There we go. When was that published? >> There we go. When was that published? >> There we go. When was that published? >> 2025. >> 2025. >> 2025. >> Oh, this year. randomized control >> Oh, this year. randomized control >> Oh, this year. randomized control of of of >> med. Well, I mean to get to get also to >> med. Well, I mean to get to get also to >> med. Well, I mean to get to get also to your your other point about the water

1:53your your other point about the water your your other point about the water weight gain. I know this is a real thing weight gain. I know this is a real thing weight gain. I know this is a real thing because also several of my my because also several of my my because also several of my my girlfriends were concerned about this as girlfriends were concerned about this as girlfriends were concerned about this as well. And it's funny, you know, creatine well. And it's funny, you know, creatine well. And it's funny, you know, creatine does bring water into the cell and but does bring water into the cell and but does bring water into the cell and but that's actually a it's not a bad thing, that's actually a it's not a bad thing, that's actually a it's not a bad thing, right? And it you're really not going to right? And it you're really not going to right? And it you're really not going to get a big gain in weight. I mean, I get a big gain in weight. I mean, I get a big gain in weight. I mean, I can't imagine. There's nothing more than can't imagine. There's nothing more than can't imagine. There's nothing more than like two pounds, like two pounds, like two pounds, >> you know, if if if anything at all. So, >> you know, if if if anything at all. So, >> you know, if if if anything at all. So, I do think that is sort of uh something I do think that is sort of uh something I do think that is sort of uh something that's I don't it's a it's a it's a fear that's I don't it's a it's a it's a fear that's I don't it's a it's a it's a fear that's not justified in my opinion. I that's not justified in my opinion. I that's not justified in my opinion. I mean, you lose you you gain, you know, mean, you lose you you gain, you know, mean, you lose you you gain, you know, four pounds of water weight when you're four pounds of water weight when you're four pounds of water weight when you're on your menstrual cycle. on your menstrual cycle. on your menstrual cycle. >> Yeah. You mentioned fasting. >> Yeah. You mentioned fasting. >> Yeah. You mentioned fasting. >> Yeah. There's been lots of conversation >> Yeah. There's been lots of conversation >> Yeah. There's been lots of conversation around fasting, around whether it's around fasting, around whether it's around fasting, around whether it's good, bad, how long to fast, or whether good, bad, how long to fast, or whether good, bad, how long to fast, or whether just restricting your calories is the just restricting your calories is the just restricting your calories is the same as fasting. A lot of people talk same as fasting. A lot of people talk same as fasting. A lot of people talk about autophagy. My girlfriend talks about autophagy. My girlfriend talks about autophagy. My girlfriend talks about water fasting. What is your about water fasting. What is your about water fasting. What is your perspective on the role of fasting, how perspective on the role of fasting, how perspective on the role of fasting, how we should do it, if we should do it,

1:54we should do it, if we should do it, we should do it, if we should do it, when we should do it, who should do it? when we should do it, who should do it? when we should do it, who should do it? >> I think it depends on what your goal is. >> I think it depends on what your goal is. >> I think it depends on what your goal is. So you mentioned people talk about So you mentioned people talk about So you mentioned people talk about calorie restriction and really you know calorie restriction and really you know calorie restriction and really you know is the fasting just about the calorie is the fasting just about the calorie is the fasting just about the calorie restriction and I think when it comes to restriction and I think when it comes to restriction and I think when it comes to weight loss losing losing weight weight loss losing losing weight weight loss losing losing weight predominantly hopefully fat not muscle predominantly hopefully fat not muscle predominantly hopefully fat not muscle then calorie restriction is the main then calorie restriction is the main then calorie restriction is the main thing to do here and intermittent thing to do here and intermittent thing to do here and intermittent fasting is sort of a tool to get you fasting is sort of a tool to get you fasting is sort of a tool to get you there. In other words, people that are there. In other words, people that are there. In other words, people that are doing intermittent fasting tend to eat doing intermittent fasting tend to eat doing intermittent fasting tend to eat fewer calories. And that's been shown in fewer calories. And that's been shown in fewer calories. And that's been shown in several studies, even if they aren't several studies, even if they aren't several studies, even if they aren't counting their calories because they are counting their calories because they are counting their calories because they are limited in the amount of time they're limited in the amount of time they're limited in the amount of time they're eating and then they're fasting for a eating and then they're fasting for a eating and then they're fasting for a longer period of time. They end up just longer period of time. They end up just longer period of time. They end up just consuming naturally fewer calories. consuming naturally fewer calories. consuming naturally fewer calories. >> Being in a calorie deficit, is that >> Being in a calorie deficit, is that >> Being in a calorie deficit, is that going to put you into the ketogenic going to put you into the ketogenic going to put you into the ketogenic state that you get from not fasting? state that you get from not fasting? state that you get from not fasting? >> No. Not if not necessarily. No, it's >> No. Not if not necessarily. No, it's >> No. Not if not necessarily. No, it's not. So you can be in a calorie deficit,

1:55not. So you can be in a calorie deficit, not. So you can be in a calorie deficit, but it it depends, right? So when you're but it it depends, right? So when you're but it it depends, right? So when you're when you're in the fasted state, what's when you're in the fasted state, what's when you're in the fasted state, what's important here is you're activating a important here is you're activating a important here is you're activating a bunch of pathways that don't become bunch of pathways that don't become bunch of pathways that don't become active when you're in a fed state. And active when you're in a fed state. And active when you're in a fed state. And there's a lot of biochemical reactions there's a lot of biochemical reactions there's a lot of biochemical reactions that sort of dictate all that. But you that sort of dictate all that. But you that sort of dictate all that. But you mentioned autophagy, right? And and mentioned autophagy, right? And and mentioned autophagy, right? And and that's the big one, and that's happening that's the big one, and that's happening that's the big one, and that's happening only when you're really in a fasted only when you're really in a fasted only when you're really in a fasted state. state. state. >> What is it? >> What is it? >> What is it? >> There's different types of it. So >> There's different types of it. So >> There's different types of it. So generally speaking, it's the clearing generally speaking, it's the clearing generally speaking, it's the clearing out of damaged stuff within your cell. out of damaged stuff within your cell. out of damaged stuff within your cell. So what is damaged stuff? It can be So what is damaged stuff? It can be So what is damaged stuff? It can be protein aggregates. For example, if we protein aggregates. For example, if we protein aggregates. For example, if we think about in neurons, amaloid beta think about in neurons, amaloid beta think about in neurons, amaloid beta protein aggregates. So autophagy could protein aggregates. So autophagy could protein aggregates. So autophagy could play a role in clearing that out. play a role in clearing that out. play a role in clearing that out. >> The plaques and stuff you get in your >> The plaques and stuff you get in your >> The plaques and stuff you get in your brain. brain. brain. >> Exactly. But you also get plaques in >> Exactly. But you also get plaques in >> Exactly. But you also get plaques in your cardiovascular system. So autophagy your cardiovascular system. So autophagy your cardiovascular system. So autophagy can play a role in clearing that out. Um can play a role in clearing that out. Um can play a role in clearing that out. Um but it also can be fragments of DNA. It but it also can be fragments of DNA. It but it also can be fragments of DNA. It can be, you know, all all sorts of gunk can be, you know, all all sorts of gunk can be, you know, all all sorts of gunk and stuff that just can accumulate

1:56and stuff that just can accumulate and stuff that just can accumulate inside of your cell. And so you're kind inside of your cell. And so you're kind inside of your cell. And so you're kind of getting rid of that. Also, it can be of getting rid of that. Also, it can be of getting rid of that. Also, it can be even on the level of, let's say, even on the level of, let's say, even on the level of, let's say, it's the organal level. So you can it's the organal level. So you can it's the organal level. So you can actually have your mitochondria. We actually have your mitochondria. We actually have your mitochondria. We talked about mitochondria being the talked about mitochondria being the talked about mitochondria being the major source of energy inside of our major source of energy inside of our major source of energy inside of our cells. Mitochondria are very important cells. Mitochondria are very important cells. Mitochondria are very important for the health of all of our cells, our for the health of all of our cells, our for the health of all of our cells, our neurons, our muscle, because they neurons, our muscle, because they neurons, our muscle, because they produce energy. But mitochondria also produce energy. But mitochondria also produce energy. But mitochondria also accumulate a lot of damage quite easily accumulate a lot of damage quite easily accumulate a lot of damage quite easily because they produce energy and they use because they produce energy and they use because they produce energy and they use oxygen to do that. They make a lot of oxygen to do that. They make a lot of oxygen to do that. They make a lot of what's called reactive oxygen species. what's called reactive oxygen species. what's called reactive oxygen species. So these are things that can really So these are things that can really So these are things that can really react with our DNA with proteins inside react with our DNA with proteins inside react with our DNA with proteins inside of our our cells with with um lipids. So of our our cells with with um lipids. So of our our cells with with um lipids. So the cell membranes. So your mitochondria the cell membranes. So your mitochondria the cell membranes. So your mitochondria don't really have a repair system like don't really have a repair system like don't really have a repair system like our DNA does. So we have DNA repair our DNA does. So we have DNA repair our DNA does. So we have DNA repair enzymes that can repair damage to our enzymes that can repair damage to our enzymes that can repair damage to our DNA, right? That's where magnesium comes DNA, right? That's where magnesium comes DNA, right? That's where magnesium comes in. magnesium is required for these in. magnesium is required for these in. magnesium is required for these enzymes to be activated to repair damage enzymes to be activated to repair damage enzymes to be activated to repair damage to our DNA to prevent cancer. Our to our DNA to prevent cancer. Our to our DNA to prevent cancer. Our mitochondria don't have that kind of mitochondria don't have that kind of mitochondria don't have that kind of repair system. They have another repair

1:57repair system. They have another repair repair system. They have another repair system and one of it is what's called system and one of it is what's called system and one of it is what's called mphagy which is kind of a subp part of mphagy which is kind of a subp part of mphagy which is kind of a subp part of autophagy and it's where the autophagy and it's where the autophagy and it's where the mitochondria they accumulate damage. you mitochondria they accumulate damage. you mitochondria they accumulate damage. you can essentially can essentially can essentially take that mitochondria and get rid of take that mitochondria and get rid of take that mitochondria and get rid of it, right? Or a piece of that it, right? Or a piece of that it, right? Or a piece of that mitochondria that damage and get rid of mitochondria that damage and get rid of mitochondria that damage and get rid of it through this sort of autoagy type of it through this sort of autoagy type of it through this sort of autoagy type of thing, but it's called mopagy. And that thing, but it's called mopagy. And that thing, but it's called mopagy. And that happens with other types of what are happens with other types of what are happens with other types of what are called organels within our cells. So called organels within our cells. So called organels within our cells. So this autophagy process, this autophagy this autophagy process, this autophagy this autophagy process, this autophagy is sort of a general term, but it's is sort of a general term, but it's is sort of a general term, but it's essentially the cleaning out of damage. essentially the cleaning out of damage. essentially the cleaning out of damage. It's the repair process for damage. And It's the repair process for damage. And It's the repair process for damage. And it's something that happens most the it's something that happens most the it's something that happens most the time when we're in a fasted state, which time when we're in a fasted state, which time when we're in a fasted state, which typically happens when we're sleeping. typically happens when we're sleeping. typically happens when we're sleeping. >> How long do do I have to be in a fasted >> How long do do I have to be in a fasted >> How long do do I have to be in a fasted state for? state for? state for? >> I mean, it depends. I would say >> I mean, it depends. I would say >> I mean, it depends. I would say that we haven't really worked that out that we haven't really worked that out that we haven't really worked that out great in humans because people aren't great in humans because people aren't great in humans because people aren't measure measuring biomarkers of measure measuring biomarkers of measure measuring biomarkers of autophagy in humans. There have been autophagy in humans. There have been autophagy in humans. There have been some studies that have looked at being

1:58some studies that have looked at being some studies that have looked at being in a fasted state for like 16 hours. And in a fasted state for like 16 hours. And in a fasted state for like 16 hours. And essentially once you get once you break essentially once you get once you break essentially once you get once you break through that part of depleting all your through that part of depleting all your through that part of depleting all your liver glycogen that's an important you liver glycogen that's an important you liver glycogen that's an important you know precursor for activating autophagy. know precursor for activating autophagy. know precursor for activating autophagy. So I mentioned earlier that happens So I mentioned earlier that happens So I mentioned earlier that happens after about 12 hours right so as you get after about 12 hours right so as you get after about 12 hours right so as you get to 12 13 14 15 16 hours then you're to 12 13 14 15 16 hours then you're to 12 13 14 15 16 hours then you're probably getting to that state of probably getting to that state of probably getting to that state of autophagy. Um however there's such autophagy. Um however there's such autophagy. Um however there's such limited evidence evidence on that in limited evidence evidence on that in limited evidence evidence on that in humans. A lot of it comes from animal humans. A lot of it comes from animal humans. A lot of it comes from animal studies. With that caveat, I will say studies. With that caveat, I will say studies. With that caveat, I will say that you can get a lot of benefits. So, that you can get a lot of benefits. So, that you can get a lot of benefits. So, some of the metabolic benefits from some of the metabolic benefits from some of the metabolic benefits from fasting include improved glucose levels, fasting include improved glucose levels, fasting include improved glucose levels, improved um blood pressure regulation, improved um blood pressure regulation, improved um blood pressure regulation, metabolic effects, improved for example, metabolic effects, improved for example, metabolic effects, improved for example, weight loss. Right? Now, can you get all weight loss. Right? Now, can you get all weight loss. Right? Now, can you get all of that from just doing caloric of that from just doing caloric of that from just doing caloric restriction versus doing t like this restriction versus doing t like this restriction versus doing t like this intermittent fasting? Right? You can get intermittent fasting? Right? You can get intermittent fasting? Right? You can get a lot of it, but there have been studies a lot of it, but there have been studies a lot of it, but there have been studies showing that doing doing this sort of

1:59showing that doing doing this sort of showing that doing doing this sort of intermittent fasting is beneficial uh intermittent fasting is beneficial uh intermittent fasting is beneficial uh for some of these metabolic parameters for some of these metabolic parameters for some of these metabolic parameters outside of the caloric being in a outside of the caloric being in a outside of the caloric being in a caloric deficit. caloric deficit. caloric deficit. >> What does that mean? Metabolic >> What does that mean? Metabolic >> What does that mean? Metabolic parameters parameters parameters >> again glucose regulation, blood >> again glucose regulation, blood >> again glucose regulation, blood pressure, your blood pressure control as pressure, your blood pressure control as pressure, your blood pressure control as well. So these things have been shown in well. So these things have been shown in well. So these things have been shown in in people that are doing timerestricted in people that are doing timerestricted in people that are doing timerestricted eating. So they're basically doing a eating. So they're basically doing a eating. So they're basically doing a type of intermittent fasting where type of intermittent fasting where type of intermittent fasting where especially if they're doing a really especially if they're doing a really especially if they're doing a really compressed window. So they're eating all compressed window. So they're eating all compressed window. So they're eating all their food within six hours and then their food within six hours and then their food within six hours and then fasting for like 18 hours. fasting for like 18 hours. fasting for like 18 hours. That's really beneficial, right? Because That's really beneficial, right? Because That's really beneficial, right? Because and even if they have the same amount of and even if they have the same amount of and even if they have the same amount of calories as people that are calorically calories as people that are calorically calories as people that are calorically restricted, they've compared those restricted, they've compared those restricted, they've compared those head-to-head. people that are doing the head-to-head. people that are doing the head-to-head. people that are doing the fasting have better improvements in fasting have better improvements in fasting have better improvements in their glucose regulation, better their glucose regulation, better their glucose regulation, better improvements in in um their blood improvements in in um their blood improvements in in um their blood pressure than people that are even still pressure than people that are even still pressure than people that are even still eating fewer calories but not doing the eating fewer calories but not doing the eating fewer calories but not doing the fasting component. fasting component. fasting component. >> So, what would you recommend for the >> So, what would you recommend for the >> So, what would you recommend for the average person? I asked you earlier on average person? I asked you earlier on average person? I asked you earlier on to give me a a sort of a perfect uh to give me a a sort of a perfect uh to give me a a sort of a perfect uh a perfect prescription of what I should a perfect prescription of what I should a perfect prescription of what I should do in terms of fasting

2:00do in terms of fasting do in terms of fasting on a daily basis. Do you think I should on a daily basis. Do you think I should on a daily basis. Do you think I should have eating uh sort of fasted windows have eating uh sort of fasted windows have eating uh sort of fasted windows of, you know, 12 to 20 hours? of, you know, 12 to 20 hours? of, you know, 12 to 20 hours? >> You know, I think it really depends on >> You know, I think it really depends on >> You know, I think it really depends on what you're looking for. And personally, what you're looking for. And personally, what you're looking for. And personally, if you are wanting to have this more if you are wanting to have this more if you are wanting to have this more autophagy kind of potentially autophagy autophagy kind of potentially autophagy autophagy kind of potentially autophagy activation where you're you're clearing activation where you're you're clearing activation where you're you're clearing away stuff within your cells. Again, we away stuff within your cells. Again, we away stuff within your cells. Again, we don't really know the hard number yet, don't really know the hard number yet, don't really know the hard number yet, but I would say yeah, you probably want but I would say yeah, you probably want but I would say yeah, you probably want to be around a 16 to be around a 16 to be around a 16 hour window of not eating. hour window of not eating. hour window of not eating. >> What do you do? >> What do you do? >> What do you do? >> I mean, it depends on the day, you know, >> I mean, it depends on the day, you know, >> I mean, it depends on the day, you know, >> on an optimal day. >> on an optimal day. >> on an optimal day. >> Most of the time, I'm I'm probably >> Most of the time, I'm I'm probably >> Most of the time, I'm I'm probably eating all of my food within a 10-hour eating all of my food within a 10-hour eating all of my food within a 10-hour window. And so, I'm fasted for 14 hours, window. And so, I'm fasted for 14 hours, window. And so, I'm fasted for 14 hours, but optimally, like it all depends on my but optimally, like it all depends on my but optimally, like it all depends on my family and like eating dinner with my family and like eating dinner with my family and like eating dinner with my family and what's going on. family and what's going on. family and what's going on. >> Do you ever do longer fasts? I don't do >> Do you ever do longer fasts? I don't do >> Do you ever do longer fasts? I don't do I mean I would say a a day is like the I mean I would say a a day is like the I mean I would say a a day is like the longest that I do but I do a lot of

2:01longest that I do but I do a lot of longest that I do but I do a lot of exercise on top of that and so you can exercise on top of that and so you can exercise on top of that and so you can kind of kick yourself into that kind of kick yourself into that kind of kick yourself into that autophagy state a little bit more autophagy state a little bit more autophagy state a little bit more because it's kind of like we talked because it's kind of like we talked because it's kind of like we talked about this it's a way of sort of about this it's a way of sort of about this it's a way of sort of supercharging your ketosis and so if supercharging your ketosis and so if supercharging your ketosis and so if you're exercising and fasting um that you're exercising and fasting um that you're exercising and fasting um that kind of supercharges that whole kind of supercharges that whole kind of supercharges that whole autophagy system as well but um it I do autophagy system as well but um it I do autophagy system as well but um it I do think it's a kind of an interesting idea think it's a kind of an interesting idea think it's a kind of an interesting idea uh to do some longer fasts maybe once a uh to do some longer fasts maybe once a uh to do some longer fasts maybe once a year, once a quarter depending year, once a quarter depending year, once a quarter depending >> why >> why >> why >> because you are activating that repair >> because you are activating that repair >> because you are activating that repair process. Now you have to do resistance process. Now you have to do resistance process. Now you have to do resistance training because you don't want to lose training because you don't want to lose training because you don't want to lose muscle mass. Protein is important. It's muscle mass. Protein is important. It's muscle mass. Protein is important. It's one of the signals for you know muscle one of the signals for you know muscle one of the signals for you know muscle protein synthesis which is essential for protein synthesis which is essential for protein synthesis which is essential for you know gaining muscle mass and you know gaining muscle mass and you know gaining muscle mass and maintaining muscle mass. Right. maintaining muscle mass. Right. maintaining muscle mass. Right. >> So after a fast you want to break the >> So after a fast you want to break the >> So after a fast you want to break the fast with something protein richch. fast with something protein richch. fast with something protein richch. >> Absolutely. Definitely protein rich for >> Absolutely. Definitely protein rich for >> Absolutely. Definitely protein rich for sure. Um, but I think also during a fast sure. Um, but I think also during a fast sure. Um, but I think also during a fast if you can do some kind of you want to if you can do some kind of you want to if you can do some kind of you want to you want to stimulate your muscles with you want to stimulate your muscles with you want to stimulate your muscles with mechanical force because that's the

2:02mechanical force because that's the mechanical force because that's the other signal to stimulate muscle protein other signal to stimulate muscle protein other signal to stimulate muscle protein synthesis. And so I I think one of the synthesis. And so I I think one of the synthesis. And so I I think one of the biggest concerns people had with fasting biggest concerns people had with fasting biggest concerns people had with fasting and this was over the last 5 years or so and this was over the last 5 years or so and this was over the last 5 years or so is that studies have shown people that is that studies have shown people that is that studies have shown people that undergo intermittent fasting tend to undergo intermittent fasting tend to undergo intermittent fasting tend to lose muscle mass because they're eating lose muscle mass because they're eating lose muscle mass because they're eating fewer meals. they're not getting as much fewer meals. they're not getting as much fewer meals. they're not getting as much protein and perhaps they're not doing protein and perhaps they're not doing protein and perhaps they're not doing resistance training. Now, there have resistance training. Now, there have resistance training. Now, there have been other studies that have looked at been other studies that have looked at been other studies that have looked at people doing intermittent fasting and people doing intermittent fasting and people doing intermittent fasting and resistance training and they don't lose resistance training and they don't lose resistance training and they don't lose muscle mass because they are doing muscle mass because they are doing muscle mass because they are doing they're getting that mechanical they're getting that mechanical they're getting that mechanical stimulation of their of their muscles stimulation of their of their muscles stimulation of their of their muscles which is preventing the loss of muscle which is preventing the loss of muscle which is preventing the loss of muscle mass. And so, I think the take-home here mass. And so, I think the take-home here mass. And so, I think the take-home here is if you are doing intermittent is if you are doing intermittent is if you are doing intermittent fasting, you want to make sure you're fasting, you want to make sure you're fasting, you want to make sure you're getting all your protein, 1.6 1.2 to 1.6 getting all your protein, 1.6 1.2 to 1.6 getting all your protein, 1.6 1.2 to 1.6 six grams of protein per kilogram body six grams of protein per kilogram body six grams of protein per kilogram body weight per day depending on how much weight per day depending on how much weight per day depending on how much you're resistance training. And you also you're resistance training. And you also you're resistance training. And you also you want to make sure you're getting you want to make sure you're getting you want to make sure you're getting your protein in that small window that your protein in that small window that your protein in that small window that you're eating. And you want to make sure you're eating. And you want to make sure you're eating. And you want to make sure that you're doing resistance training as that you're doing resistance training as that you're doing resistance training as well. Those are two really important

2:03well. Those are two really important well. Those are two really important things if you are going to do things if you are going to do things if you are going to do intermittent fasting. intermittent fasting. intermittent fasting. >> There was a study I read which is linked >> There was a study I read which is linked >> There was a study I read which is linked to that which said linked to that but to that which said linked to that but to that which said linked to that but sort of adjacent that says uh in in nine sort of adjacent that says uh in in nine sort of adjacent that says uh in in nine human trials they found that 23% of human trials they found that 23% of human trials they found that 23% of people enjoyed better sleep after people enjoyed better sleep after people enjoyed better sleep after intermittent fasting. which I thought intermittent fasting. which I thought intermittent fasting. which I thought was interesting. was interesting. was interesting. >> Yeah, cause causation is obviously hard >> Yeah, cause causation is obviously hard >> Yeah, cause causation is obviously hard to establish there, but to establish there, but to establish there, but >> Right. I I think and that brings us to >> Right. I I think and that brings us to >> Right. I I think and that brings us to this other sort of aspect of this other sort of aspect of this other sort of aspect of intermittent fasting, which is intermittent fasting, which is intermittent fasting, which is timerestricted eating. Essentially, what timerestricted eating. Essentially, what timerestricted eating. Essentially, what what's the best thing to do is really what's the best thing to do is really what's the best thing to do is really you want to you want to eat within an you want to you want to eat within an you want to you want to eat within an earlier time window. And there's a lot earlier time window. And there's a lot earlier time window. And there's a lot of reasons for that. One of them is that of reasons for that. One of them is that of reasons for that. One of them is that when you eat later in the day, let's say when you eat later in the day, let's say when you eat later in the day, let's say 8 o'clock at night, nine o'clock at 8 o'clock at night, nine o'clock at 8 o'clock at night, nine o'clock at night, your body is starting starting to night, your body is starting starting to night, your body is starting starting to naturally make melatonin. naturally make melatonin. naturally make melatonin. That's a hormone that's involved in That's a hormone that's involved in That's a hormone that's involved in helping you get sleepy. Well, melatonin helping you get sleepy. Well, melatonin helping you get sleepy. Well, melatonin also inhibits the production of insulin. also inhibits the production of insulin. also inhibits the production of insulin. And so you basically

2:04And so you basically And so you basically will have elevated blood glucose levels will have elevated blood glucose levels will have elevated blood glucose levels when you're eating later in the day when you're eating later in the day when you're eating later in the day because you're you're less you're you're because you're you're less you're you're because you're you're less you're you're basically less gluc your your glucose basically less gluc your your glucose basically less gluc your your glucose regulation is impaired somewhat, right? regulation is impaired somewhat, right? regulation is impaired somewhat, right? So it's better to try to eat your food So it's better to try to eat your food So it's better to try to eat your food earlier in the day, but then there's earlier in the day, but then there's earlier in the day, but then there's also this this area of you want to also this this area of you want to also this this area of you want to probably stop eating like 3 hours before probably stop eating like 3 hours before probably stop eating like 3 hours before your natural bedtime. And that does your natural bedtime. And that does your natural bedtime. And that does affect sleep. So, if you think about it, affect sleep. So, if you think about it, affect sleep. So, if you think about it, when you're sleeping, you don't want to when you're sleeping, you don't want to when you're sleeping, you don't want to be digesting. Like, there's all these be digesting. Like, there's all these be digesting. Like, there's all these things that are activated during things that are activated during things that are activated during digestion, and that's going to affect digestion, and that's going to affect digestion, and that's going to affect the way you sleep. And so, there are the way you sleep. And so, there are the way you sleep. And so, there are some interesting studies that have found some interesting studies that have found some interesting studies that have found that people sleep better if they stop that people sleep better if they stop that people sleep better if they stop eating at least three hours before bed. eating at least three hours before bed. eating at least three hours before bed. That is something that I do try to do That is something that I do try to do That is something that I do try to do almost daily. And um it's also something almost daily. And um it's also something almost daily. And um it's also something that was very interesting. I think a that was very interesting. I think a that was very interesting. I think a friend of mine, Dr. Dr. Sachin Panda at friend of mine, Dr. Dr. Sachin Panda at friend of mine, Dr. Dr. Sachin Panda at the Sulkq Institute was one of the first the Sulkq Institute was one of the first the Sulkq Institute was one of the first people to observe that. He's got this people to observe that. He's got this people to observe that. He's got this this app that he um has called my this app that he um has called my this app that he um has called my circadian clock and he used he's used circadian clock and he used he's used circadian clock and he used he's used this app over the years for clinical

2:05this app over the years for clinical this app over the years for clinical trials where people will take a picture trials where people will take a picture trials where people will take a picture of their food and it timestamps the of their food and it timestamps the of their food and it timestamps the foods that he knows what time they're foods that he knows what time they're foods that he knows what time they're eating and when they stop eating. eating and when they stop eating. eating and when they stop eating. >> And and people that are part of this >> And and people that are part of this >> And and people that are part of this trial started to send him comments trial started to send him comments trial started to send him comments going, "Oh, I stopped eating earlier and going, "Oh, I stopped eating earlier and going, "Oh, I stopped eating earlier and all of a sudden my sleep is better." And all of a sudden my sleep is better." And all of a sudden my sleep is better." And after you start to get about 10, 20, 30 after you start to get about 10, 20, 30 after you start to get about 10, 20, 30 people making the same comment, you people making the same comment, you people making the same comment, you start to go, wait a minute, there's start to go, wait a minute, there's start to go, wait a minute, there's something here, right? And so I think he something here, right? And so I think he something here, right? And so I think he was one of the first people to actually was one of the first people to actually was one of the first people to actually um observe that that correlation between um observe that that correlation between um observe that that correlation between stop eating earlier and sleeping better. stop eating earlier and sleeping better. stop eating earlier and sleeping better. >> Well, you talked about protein earlier >> Well, you talked about protein earlier >> Well, you talked about protein earlier when we're talking about resistance when we're talking about resistance when we're talking about resistance training and fasting. training and fasting. training and fasting. When should I Someone told me that When should I Someone told me that When should I Someone told me that you're supposed to take protein straight you're supposed to take protein straight you're supposed to take protein straight after you did the a resistance training after you did the a resistance training after you did the a resistance training workout. Straight after you lift the workout. Straight after you lift the workout. Straight after you lift the weights like 30 minutes after. Does it weights like 30 minutes after. Does it weights like 30 minutes after. Does it matter? matter? matter? >> Well, we that's what was thought I think >> Well, we that's what was thought I think >> Well, we that's what was thought I think previously for I don't know how many previously for I don't know how many previously for I don't know how many years it was thought this was there was years it was thought this was there was years it was thought this was there was an anabolic window, right? Where you an anabolic window, right? Where you an anabolic window, right? Where you want to take in this protein within 30 want to take in this protein within 30 want to take in this protein within 30 minutes to an hour of doing your

2:06minutes to an hour of doing your minutes to an hour of doing your resistance training. And that way the resistance training. And that way the resistance training. And that way the amino acids that are anabolic like amino acids that are anabolic like amino acids that are anabolic like leucine are going into the muscle and leucine are going into the muscle and leucine are going into the muscle and building muscle essentially, right? We building muscle essentially, right? We building muscle essentially, right? We now know that it's not really an now know that it's not really an now know that it's not really an anabolic window. It's about your daily anabolic window. It's about your daily anabolic window. It's about your daily protein intake because what exercise is protein intake because what exercise is protein intake because what exercise is doing, what the resistance training is doing, what the resistance training is doing, what the resistance training is doing is it's sensitizing all your doing is it's sensitizing all your doing is it's sensitizing all your transporters and your muscle to amino transporters and your muscle to amino transporters and your muscle to amino acids. And that's that's happening over acids. And that's that's happening over acids. And that's that's happening over the course of 24 hours. So you can take the course of 24 hours. So you can take the course of 24 hours. So you can take that protein in within that day and it that protein in within that day and it that protein in within that day and it it really still do the same thing. So I it really still do the same thing. So I it really still do the same thing. So I don't think you have to slam your don't think you have to slam your don't think you have to slam your protein shake within 30 minutes to an protein shake within 30 minutes to an protein shake within 30 minutes to an hour. Maybe maybe if you're like a hour. Maybe maybe if you're like a hour. Maybe maybe if you're like a bodybuilder and you're really trying to bodybuilder and you're really trying to bodybuilder and you're really trying to get that little tiny tiny tiny get that little tiny tiny tiny get that little tiny tiny tiny percentage, maybe you'll have a little percentage, maybe you'll have a little percentage, maybe you'll have a little bit of a benefit. But generally bit of a benefit. But generally bit of a benefit. But generally speaking, most people what you want to speaking, most people what you want to speaking, most people what you want to look at is your daily protein intake look at is your daily protein intake look at is your daily protein intake because that's essentially um the most because that's essentially um the most because that's essentially um the most important thing. And the exercise itself

2:07important thing. And the exercise itself important thing. And the exercise itself is sensitizing all these, you know, is sensitizing all these, you know, is sensitizing all these, you know, transporters on your muscle that are transporters on your muscle that are transporters on your muscle that are allowing the amino acids to come in and allowing the amino acids to come in and allowing the amino acids to come in and build protein, increase muscle protein build protein, increase muscle protein build protein, increase muscle protein synthesis. synthesis. synthesis. >> Whether you are a novice or you've been >> Whether you are a novice or you've been >> Whether you are a novice or you've been in the tax and bookkeeping industry for in the tax and bookkeeping industry for in the tax and bookkeeping industry for years, if you want to work with an years, if you want to work with an years, if you want to work with an experienced team of professionals who experienced team of professionals who experienced team of professionals who are invested in your learning and are invested in your learning and are invested in your learning and growth, there's a real career growth, there's a real career growth, there's a real career opportunity with our sponsor, Intuit, opportunity with our sponsor, Intuit, opportunity with our sponsor, Intuit, the maker of Turboax and QuickBooks. the maker of Turboax and QuickBooks. the maker of Turboax and QuickBooks. Their self-paced training, Intuit Their self-paced training, Intuit Their self-paced training, Intuit Academy, presents you with a pathway to Academy, presents you with a pathway to Academy, presents you with a pathway to gain the necessary skills that you'll gain the necessary skills that you'll gain the necessary skills that you'll need to feel confident expanding your need to feel confident expanding your need to feel confident expanding your career within tax and bookkeeping. And career within tax and bookkeeping. And career within tax and bookkeeping. And their team is extremely supportive, too, their team is extremely supportive, too, their team is extremely supportive, too, with a large network of experienced, with a large network of experienced, with a large network of experienced, credentialed professionals right by your credentialed professionals right by your credentialed professionals right by your side as you learn and gain experience. side as you learn and gain experience. side as you learn and gain experience. On top of all of this upskilling, they On top of all of this upskilling, they On top of all of this upskilling, they also offer flexible working schedules, also offer flexible working schedules, also offer flexible working schedules, whether that's full-time, part-time, whether that's full-time, part-time, whether that's full-time, part-time, virtual, on-site, or even letting you virtual, on-site, or even letting you virtual, on-site, or even letting you select your hours to grow at the pace select your hours to grow at the pace select your hours to grow at the pace that you want to grow at. Intuit is that you want to grow at. Intuit is that you want to grow at. Intuit is currently growing their network of tax currently growing their network of tax currently growing their network of tax and bookkeeping professionals. So if you and bookkeeping professionals. So if you and bookkeeping professionals. So if you want to build a career with them on your want to build a career with them on your want to build a career with them on your own terms, just head to own terms, just head to own terms, just head to intuitit.com/expert.

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2:09ketone.com/stephven ketone.com/stephven for 30% off your subscription order. And for 30% off your subscription order. And for 30% off your subscription order. And you'll also get a free gift with your you'll also get a free gift with your you'll also get a free gift with your second shipment. That's second shipment. That's second shipment. That's ketone.com/stephven. And I'm so honored that once again, a And I'm so honored that once again, a company I own can sponsor my podcast. company I own can sponsor my podcast. company I own can sponsor my podcast. There's a term that you've used a few There's a term that you've used a few There's a term that you've used a few times which I'm I'm not super well times which I'm I'm not super well times which I'm I'm not super well educated on, which is insulin educated on, which is insulin educated on, which is insulin resistance. resistance. resistance. What is insulin resistance? Is that What is insulin resistance? Is that What is insulin resistance? Is that something associated with diabetes? And something associated with diabetes? And something associated with diabetes? And therefore, does someone like me need to therefore, does someone like me need to therefore, does someone like me need to care? I don't have diabetes. care? I don't have diabetes. care? I don't have diabetes. >> Okay, let's take a step back. when you >> Okay, let's take a step back. when you >> Okay, let's take a step back. when you are eating something that is going to are eating something that is going to are eating something that is going to raise your blood glucose levels, right? raise your blood glucose levels, right? raise your blood glucose levels, right? You You You >> so like a piece of bread or some sugar >> so like a piece of bread or some sugar >> so like a piece of bread or some sugar or whatever, or whatever, or whatever, >> right? So essentially, if you're >> right? So essentially, if you're >> right? So essentially, if you're increasing that glucose spike in your in increasing that glucose spike in your in increasing that glucose spike in your in your bloodstream, you want to have that your bloodstream, you want to have that your bloodstream, you want to have that glucose go somewhere. You want it to go glucose go somewhere. You want it to go glucose go somewhere. You want it to go to your muscle and or sometimes it goes to your muscle and or sometimes it goes to your muscle and or sometimes it goes to your atapost tissue. But in order to to your atapost tissue. But in order to to your atapost tissue. But in order to do that, you have to activate insulin. do that, you have to activate insulin. do that, you have to activate insulin. And insulin then causes these And insulin then causes these And insulin then causes these transporters that usually aren't active

2:10transporters that usually aren't active transporters that usually aren't active to kind of come up and take in the to kind of come up and take in the to kind of come up and take in the glucose. So insulin resistance is when glucose. So insulin resistance is when glucose. So insulin resistance is when you're basically constantly constantly you're basically constantly constantly you're basically constantly constantly activating that pathway um such that activating that pathway um such that activating that pathway um such that your cells don't respond to the insulin your cells don't respond to the insulin your cells don't respond to the insulin like they used to. And so the insulin like they used to. And so the insulin like they used to. And so the insulin isn't doing its job as well. And so isn't doing its job as well. And so isn't doing its job as well. And so essentially your blood glucose levels essentially your blood glucose levels essentially your blood glucose levels stay elevated and that causes all sorts stay elevated and that causes all sorts stay elevated and that causes all sorts of damage the glycation and things like of damage the glycation and things like of damage the glycation and things like that we've talked about. that we've talked about. that we've talked about. >> So it's really insulin failure. >> So it's really insulin failure. >> So it's really insulin failure. Insulin's failing to do its job. Insulin's failing to do its job. Insulin's failing to do its job. >> Well, it depends because you're still >> Well, it depends because you're still >> Well, it depends because you're still making the insulin but it's essentially making the insulin but it's essentially making the insulin but it's essentially not the insulin receptor isn't not the insulin receptor isn't not the insulin receptor isn't responding to that insulin and so it's responding to that insulin and so it's responding to that insulin and so it's it's not doing its job. Yes, it's not it's not doing its job. Yes, it's not it's not doing its job. Yes, it's not doing its job. But it's different from doing its job. But it's different from doing its job. But it's different from type 1 diabetes in in the sense where type 1 diabetes in in the sense where type 1 diabetes in in the sense where you're type 1 diabetes, you're actually you're type 1 diabetes, you're actually you're type 1 diabetes, you're actually not even making the insulin, right? So not even making the insulin, right? So not even making the insulin, right? So that's very different. So yeah, insulin that's very different. So yeah, insulin that's very different. So yeah, insulin is not able to do its job. But insulin is not able to do its job. But insulin is not able to do its job. But insulin resistance and I mean there's there's so resistance and I mean there's there's so resistance and I mean there's there's so many different diseases that it's been

2:11many different diseases that it's been many different diseases that it's been linked to. But everything I think linked to. But everything I think linked to. But everything I think everything is so complicated. So I don't everything is so complicated. So I don't everything is so complicated. So I don't know that everything's due to insulin know that everything's due to insulin know that everything's due to insulin resistance, but it's like one component resistance, but it's like one component resistance, but it's like one component of, you know, something that's of, you know, something that's of, you know, something that's accelerating the way you age. I had a a accelerating the way you age. I had a a accelerating the way you age. I had a a light doctor in here the other day, a light doctor in here the other day, a light doctor in here the other day, a sunlight doctor the other day and we sunlight doctor the other day and we sunlight doctor the other day and we spent a lot of time talking to talking spent a lot of time talking to talking spent a lot of time talking to talking about light and sunlight and one of the about light and sunlight and one of the about light and sunlight and one of the things that I've been really fascinated things that I've been really fascinated things that I've been really fascinated by is red light therapy over the last by is red light therapy over the last by is red light therapy over the last couple of months. Do you do have a sort couple of months. Do you do have a sort couple of months. Do you do have a sort of red light therapy routine? of red light therapy routine? of red light therapy routine? >> It's interesting that you ask. So red >> It's interesting that you ask. So red >> It's interesting that you ask. So red light therapy in the scientific light therapy in the scientific light therapy in the scientific literature called photobiomodulation. literature called photobiomodulation. literature called photobiomodulation. Um, I know that's a complicated word, Um, I know that's a complicated word, Um, I know that's a complicated word, but you know, there's essentially a but you know, there's essentially a but you know, there's essentially a variety of different wavelengths that variety of different wavelengths that variety of different wavelengths that can be used to stimulate physiological can be used to stimulate physiological can be used to stimulate physiological processes like mitochondria inside of processes like mitochondria inside of processes like mitochondria inside of your your cells to to do stuff, right? I your your cells to to do stuff, right? I your your cells to to do stuff, right? I now am convinced that red light therapy now am convinced that red light therapy now am convinced that red light therapy plays a role in helping with skin aging. plays a role in helping with skin aging. plays a role in helping with skin aging. So, I do have a mask. It helps with with So, I do have a mask. It helps with with So, I do have a mask. It helps with with skin aging and wrinkles. There have been

2:12skin aging and wrinkles. There have been skin aging and wrinkles. There have been enough studies now that is pretty enough studies now that is pretty enough studies now that is pretty convincing that it does seem to improve convincing that it does seem to improve convincing that it does seem to improve the way skin ages. I do think the the way skin ages. I do think the the way skin ages. I do think the important thing here is the parameters important thing here is the parameters important thing here is the parameters that are done. It's not just wavelength, that are done. It's not just wavelength, that are done. It's not just wavelength, but it's also like the energy, so but it's also like the energy, so but it's also like the energy, so irradiance. And so you have to kind of irradiance. And so you have to kind of irradiance. And so you have to kind of look at all those parameters and make look at all those parameters and make look at all those parameters and make sure you can replicate that with sure you can replicate that with sure you can replicate that with whatever product that you're using. whatever product that you're using. whatever product that you're using. >> What about infrared saunas? >> What about infrared saunas? >> What about infrared saunas? >> Infrared saunas or traditional saunas? >> Infrared saunas or traditional saunas? >> Infrared saunas or traditional saunas? >> The infrared ones. >> The infrared ones. >> The infrared ones. >> Infrared. So infrared saunas are a type >> Infrared. So infrared saunas are a type >> Infrared. So infrared saunas are a type of sauna that is using of sauna that is using of sauna that is using it's using you know essentially infrared it's using you know essentially infrared it's using you know essentially infrared radiation right infr infrared radiation right infr infrared radiation right infr infrared wavelengths to heat up the body. And so wavelengths to heat up the body. And so wavelengths to heat up the body. And so they're not very hot. So if you look at they're not very hot. So if you look at they're not very hot. So if you look at like the ambient temperature in an like the ambient temperature in an like the ambient temperature in an infrared sauna it goes up to like 140 infrared sauna it goes up to like 140 infrared sauna it goes up to like 140 degrees Fahrenheit degrees Fahrenheit degrees Fahrenheit which is very different from a which is very different from a which is very different from a traditional sauna. So, infrared saunas traditional sauna. So, infrared saunas traditional sauna. So, infrared saunas don't have all the same benefits as a don't have all the same benefits as a don't have all the same benefits as a traditional hot sauna, something that traditional hot sauna, something that traditional hot sauna, something that maybe goes up to 175, 180 degrees

2:13maybe goes up to 175, 180 degrees maybe goes up to 175, 180 degrees Fahrenheit, Fahrenheit, Fahrenheit, unless you are staying in that infrared unless you are staying in that infrared unless you are staying in that infrared sauna for like a very long time, perhaps sauna for like a very long time, perhaps sauna for like a very long time, perhaps even twice as long as you would or more even twice as long as you would or more even twice as long as you would or more in a traditional sauna. The interesting in a traditional sauna. The interesting in a traditional sauna. The interesting thing about infrared saunas, I would thing about infrared saunas, I would thing about infrared saunas, I would say, um, so a colleague of mine, a say, um, so a colleague of mine, a say, um, so a colleague of mine, a collaborator of mine, Dr. Ashley Mason, collaborator of mine, Dr. Ashley Mason, collaborator of mine, Dr. Ashley Mason, she's at UCSF and she's been doing she's at UCSF and she's been doing she's at UCSF and she's been doing what's called the heat bed study and what's called the heat bed study and what's called the heat bed study and it's an infrared sauna that is it's an infrared sauna that is it's an infrared sauna that is essentially a head out heat bed. So your essentially a head out heat bed. So your essentially a head out heat bed. So your whole body is in this infrared sort of whole body is in this infrared sort of whole body is in this infrared sort of bed, but your head is out of it. So your bed, but your head is out of it. So your bed, but your head is out of it. So your head's not in it. And people um she's head's not in it. And people um she's head's not in it. And people um she's done she's now done a couple of studies done she's now done a couple of studies done she's now done a couple of studies and the most recent study has been done and the most recent study has been done and the most recent study has been done in people with major depressive in people with major depressive in people with major depressive disorder. So they have depression and disorder. So they have depression and disorder. So they have depression and these people are are doing an infrared these people are are doing an infrared these people are are doing an infrared sauna to a pretty extreme degree. So sauna to a pretty extreme degree. So sauna to a pretty extreme degree. So she's elevating their core body she's elevating their core body she's elevating their core body temperature by around 2°. So they're temperature by around 2°. So they're temperature by around 2°. So they're essentially getting in a somewhat essentially getting in a somewhat essentially getting in a somewhat feverish state. And in order to do that,

2:14feverish state. And in order to do that, feverish state. And in order to do that, I mean, these people are in this I mean, these people are in this I mean, these people are in this infrared sauna for well over an hour. So infrared sauna for well over an hour. So infrared sauna for well over an hour. So not like most people that are doing not like most people that are doing not like most people that are doing infrared saunas. You're probably staying infrared saunas. You're probably staying infrared saunas. You're probably staying there for like 20, 30 minutes, right? So there for like 20, 30 minutes, right? So there for like 20, 30 minutes, right? So people are getting very very hot to the people are getting very very hot to the people are getting very very hot to the po to the point where their core body po to the point where their core body po to the point where their core body temperature is going up to you know temperature is going up to you know temperature is going up to you know increasing to um like one one and a half increasing to um like one one and a half increasing to um like one one and a half to two degrees right and she's looking to two degrees right and she's looking to two degrees right and she's looking at the effects on depression and so what at the effects on depression and so what at the effects on depression and so what she has found is kind of amazing is that she has found is kind of amazing is that she has found is kind of amazing is that people that are doing this infrared people that are doing this infrared people that are doing this infrared sauna this heatbed sauna this heatbed sauna this heatbed and doing cognitive behavioral therapy and doing cognitive behavioral therapy and doing cognitive behavioral therapy CBT CBT CBT they are experiencing massive they are experiencing massive they are experiencing massive anti-depressant effect. So, there's anti-depressant effect. So, there's anti-depressant effect. So, there's something called the Hamilton scale, something called the Hamilton scale, something called the Hamilton scale, which is like a battery of tests that which is like a battery of tests that which is like a battery of tests that are done to assess depression. are done to assess depression. are done to assess depression. And just to give you like um some some And just to give you like um some some And just to give you like um some some sort of basis of like if you if there's sort of basis of like if you if there's sort of basis of like if you if there's something considered clinically something considered clinically something considered clinically significant, then you have like a significant, then you have like a significant, then you have like a three-point change on that scale. Well, three-point change on that scale. Well, three-point change on that scale. Well, essentially this infrared sauna plus the

2:15essentially this infrared sauna plus the essentially this infrared sauna plus the cognitive behavioral therapy improved cognitive behavioral therapy improved cognitive behavioral therapy improved the Hamilton scale, you know, assessment the Hamilton scale, you know, assessment the Hamilton scale, you know, assessment by 16 points. And these are people that by 16 points. And these are people that by 16 points. And these are people that did four or eight rounds of it. So it did four or eight rounds of it. So it did four or eight rounds of it. So it was over the course of either one month was over the course of either one month was over the course of either one month or two months. Some people just couldn't or two months. Some people just couldn't or two months. Some people just couldn't finish it because it is pretty intense. finish it because it is pretty intense. finish it because it is pretty intense. Like you're you're heating your body up Like you're you're heating your body up Like you're you're heating your body up quite a lot and you're sitting in this, quite a lot and you're sitting in this, quite a lot and you're sitting in this, you know, infrared sauna for over an you know, infrared sauna for over an you know, infrared sauna for over an hour and it's it's a it's a pretty hour and it's it's a it's a pretty hour and it's it's a it's a pretty intense. But the magnitude of effect on intense. But the magnitude of effect on intense. But the magnitude of effect on the antid-depressant effect was it's the antid-depressant effect was it's the antid-depressant effect was it's it's stunning. And this kind of all it's stunning. And this kind of all it's stunning. And this kind of all stems back from her mentor Dr. Dr. stems back from her mentor Dr. Dr. stems back from her mentor Dr. Dr. Charles Raison his research that um was Charles Raison his research that um was Charles Raison his research that um was essentially like an infrared sauna. So essentially like an infrared sauna. So essentially like an infrared sauna. So he did something this was you know back he did something this was you know back he did something this was you know back in 2016 he did this study where he put in 2016 he did this study where he put in 2016 he did this study where he put people in this sort of infrared sauna people in this sort of infrared sauna people in this sort of infrared sauna like thing and it it elevated their core like thing and it it elevated their core like thing and it it elevated their core body temperature again by about two two body temperature again by about two two body temperature again by about two two degrees. There are people with major degrees. There are people with major degrees. There are people with major depressive disorder or he gave them a depressive disorder or he gave them a depressive disorder or he gave them a sham control. So it was kind of hot and sham control. So it was kind of hot and sham control. So it was kind of hot and people were thinking they were getting people were thinking they were getting people were thinking they were getting the treatment but it was actually a

2:16the treatment but it was actually a the treatment but it was actually a placebo. Okay. It was enough for them to placebo. Okay. It was enough for them to placebo. Okay. It was enough for them to think they were getting the treatment, think they were getting the treatment, think they were getting the treatment, but it wasn't ele elevating their core but it wasn't ele elevating their core but it wasn't ele elevating their core body temperature enough. And they did body temperature enough. And they did body temperature enough. And they did one treatment of this, okay? And he one treatment of this, okay? And he one treatment of this, okay? And he showed that the people that did one showed that the people that did one showed that the people that did one treatment of this had an anti-depressant treatment of this had an anti-depressant treatment of this had an anti-depressant effect that lasted six weeks later after effect that lasted six weeks later after effect that lasted six weeks later after one treatment. Sham control didn't get one treatment. Sham control didn't get one treatment. Sham control didn't get this beautiful study. Um, you know, this beautiful study. Um, you know, this beautiful study. Um, you know, Ashley kind of followed on that study Ashley kind of followed on that study Ashley kind of followed on that study and showed multiple sessions of it and showed multiple sessions of it and showed multiple sessions of it really had an even more robust effect. really had an even more robust effect. really had an even more robust effect. But I say this because I don't want to But I say this because I don't want to But I say this because I don't want to like I don't want to like say infrared like I don't want to like say infrared like I don't want to like say infrared saunas aren't great. However, there's a saunas aren't great. However, there's a saunas aren't great. However, there's a lot of benefits that have been related lot of benefits that have been related lot of benefits that have been related to more hot traditional types of saunas, to more hot traditional types of saunas, to more hot traditional types of saunas, finished saunas, for example, finished saunas, for example, finished saunas, for example, traditional saunas that are that are traditional saunas that are that are traditional saunas that are that are hotter, right? And so you're staying in hotter, right? And so you're staying in hotter, right? And so you're staying in these 175 180°ree sauna for like 20 these 175 180°ree sauna for like 20 these 175 180°ree sauna for like 20 minutes. And it's associated with, you minutes. And it's associated with, you minutes. And it's associated with, you know, lower cardiovascular rated know, lower cardiovascular rated know, lower cardiovascular rated mortality. So if you you're doing it mortality. So if you you're doing it mortality. So if you you're doing it four to seven times a week um that's four to seven times a week um that's four to seven times a week um that's associated with a 60 sorry 50% lower

2:17associated with a 60 sorry 50% lower associated with a 60 sorry 50% lower cardiovascular related mortality versus cardiovascular related mortality versus cardiovascular related mortality versus doing it one time a week or all cause doing it one time a week or all cause doing it one time a week or all cause mortality it's associated with 40% lower mortality it's associated with 40% lower mortality it's associated with 40% lower all cause mortality versus doing it one all cause mortality versus doing it one all cause mortality versus doing it one time a week. So time a week. So time a week. So >> what's going on there? >> what's going on there? >> what's going on there? >> Right. Exactly what's going on there? >> Right. Exactly what's going on there? >> Right. Exactly what's going on there? And so the the the really fascinating And so the the the really fascinating And so the the the really fascinating thing to me about this deliberate heat thing to me about this deliberate heat thing to me about this deliberate heat exposure from a sauna is that it is sort exposure from a sauna is that it is sort exposure from a sauna is that it is sort of mimicking moderate intensity aerobic of mimicking moderate intensity aerobic of mimicking moderate intensity aerobic exercise. And this has actually been exercise. And this has actually been exercise. And this has actually been shown, it's been compared head-to-head shown, it's been compared head-to-head shown, it's been compared head-to-head to moderate intensity like cycling on a to moderate intensity like cycling on a to moderate intensity like cycling on a stationary bike. A lot of the stationary bike. A lot of the stationary bike. A lot of the physiological responses, so your core physiological responses, so your core physiological responses, so your core body temperature goes up, your heart body temperature goes up, your heart body temperature goes up, your heart rate goes up, right? When you're rate goes up, right? When you're rate goes up, right? When you're exercising, your heart rate goes up. exercising, your heart rate goes up. exercising, your heart rate goes up. Same thing happens when you're in a hot Same thing happens when you're in a hot Same thing happens when you're in a hot sauna. your heart rate goes up, your sauna. your heart rate goes up, your sauna. your heart rate goes up, your cardiac output is increased, right? Your cardiac output is increased, right? Your cardiac output is increased, right? Your blood flow is increasing. All these blood flow is increasing. All these blood flow is increasing. All these things are happening and they're very things are happening and they're very things are happening and they're very similar. Exercise, heat stress, you're similar. Exercise, heat stress, you're similar. Exercise, heat stress, you're sweating, right? To cool down your your sweating, right? To cool down your your sweating, right? To cool down your your body. So, it's a way of sort of body. So, it's a way of sort of body. So, it's a way of sort of mimicking this moderate intensity

2:18mimicking this moderate intensity mimicking this moderate intensity exercise that doesn't really happen in exercise that doesn't really happen in exercise that doesn't really happen in an infrared sauna if you do the same an infrared sauna if you do the same an infrared sauna if you do the same amount of time as you're doing in a hot amount of time as you're doing in a hot amount of time as you're doing in a hot sauna. Now perhaps if you increase that sauna. Now perhaps if you increase that sauna. Now perhaps if you increase that time it would happen but there's all time it would happen but there's all time it would happen but there's all these benefits that are happening with these benefits that are happening with these benefits that are happening with just doing a deliberate heat exposure just doing a deliberate heat exposure just doing a deliberate heat exposure from a sauna that from a sauna that from a sauna that seem to not only sort of mimic seem to not only sort of mimic seem to not only sort of mimic cardiovascular exercise but they add on cardiovascular exercise but they add on cardiovascular exercise but they add on to it. So, we were talking about to it. So, we were talking about to it. So, we were talking about cardiorespiratory fitness and how cardiorespiratory fitness and how cardiorespiratory fitness and how important that is for longevity, right? important that is for longevity, right? important that is for longevity, right? Where there have been studies that have Where there have been studies that have Where there have been studies that have looked at people that exercise on a looked at people that exercise on a looked at people that exercise on a stationary bike or they exercise on a stationary bike or they exercise on a stationary bike or they exercise on a stationary bike and then follow that up stationary bike and then follow that up stationary bike and then follow that up with a 15-minute sauna. And it's been with a 15-minute sauna. And it's been with a 15-minute sauna. And it's been shown that those people that do the shown that those people that do the shown that those people that do the 15-minute sauna on top of the exercise 15-minute sauna on top of the exercise 15-minute sauna on top of the exercise have a more a higher improvement in have a more a higher improvement in have a more a higher improvement in their cardiorespiratory fitness. They their cardiorespiratory fitness. They their cardiorespiratory fitness. They have more improved um levels of their have more improved um levels of their have more improved um levels of their their cholesterol and lipids. their their cholesterol and lipids. their their cholesterol and lipids. their blood pressure improvements were blood pressure improvements were blood pressure improvements were greater. So there's this additive effect greater. So there's this additive effect greater. So there's this additive effect of adding on the deliberate heat of adding on the deliberate heat of adding on the deliberate heat exposure with the exercise that isn't

2:19exposure with the exercise that isn't exposure with the exercise that isn't happening with exercise alone. So again, happening with exercise alone. So again, happening with exercise alone. So again, that's sort of just more evidence of that's sort of just more evidence of that's sort of just more evidence of why, you know, doing a deliberate heat why, you know, doing a deliberate heat why, you know, doing a deliberate heat exposure like a sauna. In fact, hot exposure like a sauna. In fact, hot exposure like a sauna. In fact, hot tubs, that's something that's also been tubs, that's something that's also been tubs, that's something that's also been shown to improve blood pressure. In shown to improve blood pressure. In shown to improve blood pressure. In fact, a study just came out a couple of fact, a study just came out a couple of fact, a study just came out a couple of weeks ago showing that a hot tub is very weeks ago showing that a hot tub is very weeks ago showing that a hot tub is very beneficial for improving blood pressure, beneficial for improving blood pressure, beneficial for improving blood pressure, for doing all the same things that a for doing all the same things that a for doing all the same things that a sauna does, which is kind of exciting sauna does, which is kind of exciting sauna does, which is kind of exciting because not everyone has a sauna. because not everyone has a sauna. because not everyone has a sauna. >> I heard that you sometimes rehearse >> I heard that you sometimes rehearse >> I heard that you sometimes rehearse important talks and studies in saunas. important talks and studies in saunas. important talks and studies in saunas. >> Yeah. I mean, this started back when I >> Yeah. I mean, this started back when I >> Yeah. I mean, this started back when I was in graduate school. Um, I used to go was in graduate school. Um, I used to go was in graduate school. Um, I used to go to this I lived across the street from a to this I lived across the street from a to this I lived across the street from a YMCA and I used to go to this sauna and YMCA and I used to go to this sauna and YMCA and I used to go to this sauna and use the sauna before I would go into my use the sauna before I would go into my use the sauna before I would go into my lab and do experiments. lab and do experiments. lab and do experiments. And there's a couple things I noticed. And there's a couple things I noticed. And there's a couple things I noticed. One, I was able to handle stress better. One, I was able to handle stress better. One, I was able to handle stress better. My stress of, My stress of, My stress of, you know, failed experiments, mentors you know, failed experiments, mentors you know, failed experiments, mentors putting all this pressure on me, all putting all this pressure on me, all putting all this pressure on me, all that stuff, right? If I went to the that stuff, right? If I went to the that stuff, right? If I went to the sauna beforehand, I was very much, it's

2:20sauna beforehand, I was very much, it's sauna beforehand, I was very much, it's like I was more resilient to the stress. like I was more resilient to the stress. like I was more resilient to the stress. And that was when I started to look into And that was when I started to look into And that was when I started to look into the effects on the brain. And that's the effects on the brain. And that's the effects on the brain. And that's where I also am very interested in where I also am very interested in where I also am very interested in depression research as well, right? depression research as well, right? depression research as well, right? Because you're you're causing like brain Because you're you're causing like brain Because you're you're causing like brain resilience. But um once I started to resilience. But um once I started to resilience. But um once I started to realize like this is affecting my mood, realize like this is affecting my mood, realize like this is affecting my mood, this is affecting my ability to handle this is affecting my ability to handle this is affecting my ability to handle stress. I was using the sauna like every stress. I was using the sauna like every stress. I was using the sauna like every day. I mean I was like religious about day. I mean I was like religious about day. I mean I was like religious about it. It was crazy. I mean it was like six it. It was crazy. I mean it was like six it. It was crazy. I mean it was like six to seven days a week I was going in that to seven days a week I was going in that to seven days a week I was going in that sauna. sauna. sauna. And because it was like using it every And because it was like using it every And because it was like using it every day, you have to multitask. you only day, you have to multitask. you only day, you have to multitask. you only have so much time in the day, right? And have so much time in the day, right? And have so much time in the day, right? And so I'd start rehearsing my so I'd start rehearsing my so I'd start rehearsing my presentations, like going through them presentations, like going through them presentations, like going through them in my mind while I'm sitting in the in my mind while I'm sitting in the in my mind while I'm sitting in the sauna with these other people from the sauna with these other people from the sauna with these other people from the YMCA who probably think I'm crazy YMCA who probably think I'm crazy YMCA who probably think I'm crazy because I'm sitting here like saying because I'm sitting here like saying because I'm sitting here like saying things, but I noticed that I was able to things, but I noticed that I was able to things, but I noticed that I was able to remember things better if I had gone remember things better if I had gone remember things better if I had gone through them in my head with the heat. through them in my head with the heat. through them in my head with the heat. And it wasn't until many, many years And it wasn't until many, many years And it wasn't until many, many years later, I mean, I kept doing that. Like later, I mean, I kept doing that. Like later, I mean, I kept doing that. Like even sometimes when I travel and I'm even sometimes when I travel and I'm even sometimes when I travel and I'm giving a presentation or a talk, I'll giving a presentation or a talk, I'll giving a presentation or a talk, I'll get in the hot bath in my hotel room and

2:21get in the hot bath in my hotel room and get in the hot bath in my hotel room and I'll just lay in the hot bath and I just I'll just lay in the hot bath and I just I'll just lay in the hot bath and I just go through my talk in my head or I'll go through my talk in my head or I'll go through my talk in my head or I'll like look at my notes and like if I like look at my notes and like if I like look at my notes and like if I forget something I'll go through it in forget something I'll go through it in forget something I'll go through it in my head. And it wasn't until several my head. And it wasn't until several my head. And it wasn't until several years later that I started looking into years later that I started looking into years later that I started looking into the science behind that. Like there's the science behind that. Like there's the science behind that. Like there's something going on here. What is going something going on here. What is going something going on here. What is going on? And I found that actually when you on? And I found that actually when you on? And I found that actually when you go into the sauna, so there's a lot of go into the sauna, so there's a lot of go into the sauna, so there's a lot of physiological changes that happen. physiological changes that happen. physiological changes that happen. Growth hormone goes up. Um, in fact, it Growth hormone goes up. Um, in fact, it Growth hormone goes up. Um, in fact, it depending on the the temperature and depending on the the temperature and depending on the the temperature and duration, growth hormone can go up duration, growth hormone can go up duration, growth hormone can go up anywhere between two-fold to like anywhere between two-fold to like anywhere between two-fold to like 16fold, like insane levels of of growth 16fold, like insane levels of of growth 16fold, like insane levels of of growth hormone. But there's something else that hormone. But there's something else that hormone. But there's something else that goes up called IGF-2, goes up called IGF-2, goes up called IGF-2, and that is associated with improving and that is associated with improving and that is associated with improving memory and learning. And so, there have memory and learning. And so, there have memory and learning. And so, there have been animal studies that have done this. been animal studies that have done this. been animal studies that have done this. And so, I've kind of connected the dots And so, I've kind of connected the dots And so, I've kind of connected the dots here and go, maybe that's why. I don't here and go, maybe that's why. I don't here and go, maybe that's why. I don't really know why. I mean, sometimes just really know why. I mean, sometimes just really know why. I mean, sometimes just like a very strong emotional response like a very strong emotional response like a very strong emotional response can sort of help you remember something can sort of help you remember something can sort of help you remember something >> and you are at the end of the day >> and you are at the end of the day >> and you are at the end of the day causing a very strong stress response causing a very strong stress response causing a very strong stress response when you're getting in the heat. when you're getting in the heat. when you're getting in the heat. >> So, I like to use the sauna for a lot of

2:22>> So, I like to use the sauna for a lot of >> So, I like to use the sauna for a lot of things. I do I do it depends on the day. things. I do I do it depends on the day. things. I do I do it depends on the day. Sometimes I do it I like to do it before Sometimes I do it I like to do it before Sometimes I do it I like to do it before bed. So, I'll do like the hot tub or the bed. So, I'll do like the hot tub or the bed. So, I'll do like the hot tub or the sauna. It improves sleep. It improves my sauna. It improves sleep. It improves my sauna. It improves sleep. It improves my sleep. And that has to do with the sleep. And that has to do with the sleep. And that has to do with the growth hormone. It has to do with what growth hormone. It has to do with what growth hormone. It has to do with what are called somnogenic cytoines. These are called somnogenic cytoines. These are called somnogenic cytoines. These are inflam inflammatory molecules that are inflam inflammatory molecules that are inflam inflammatory molecules that are made that are that cause sleepiness. are made that are that cause sleepiness. are made that are that cause sleepiness. So if you think about when you're when So if you think about when you're when So if you think about when you're when you're sick and you have, you know, you're sick and you have, you know, you're sick and you have, you know, inflammation going on when you're when inflammation going on when you're when inflammation going on when you're when you have an illness, you're very tired, you have an illness, you're very tired, you have an illness, you're very tired, you're sleepy, you're producing a lot of you're sleepy, you're producing a lot of you're sleepy, you're producing a lot of what are called somnogenic cytoines. what are called somnogenic cytoines. what are called somnogenic cytoines. These are cytoines that are invol These are cytoines that are invol These are cytoines that are invol inflammation molecules that are involved inflammation molecules that are involved inflammation molecules that are involved in making you sleepy. Those are also in making you sleepy. Those are also in making you sleepy. Those are also produced when you are undergoing produced when you are undergoing produced when you are undergoing deliberate heat exposure like a hot tub deliberate heat exposure like a hot tub deliberate heat exposure like a hot tub or and that's been shown uh as well as a or and that's been shown uh as well as a or and that's been shown uh as well as a sauna. So sometimes I like to do the sauna. So sometimes I like to do the sauna. So sometimes I like to do the sauna at night like to relax and help sauna at night like to relax and help sauna at night like to relax and help help my sleep. Sometimes I like to do it help my sleep. Sometimes I like to do it help my sleep. Sometimes I like to do it after a workout um to extend my, you after a workout um to extend my, you after a workout um to extend my, you know, my workout like the study I talked know, my workout like the study I talked know, my workout like the study I talked about where you're improving your about where you're improving your about where you're improving your cardiory fitness as well. cardiory fitness as well. cardiory fitness as well. >> Would you like some tea? My team can >> Would you like some tea? My team can >> Would you like some tea? My team can make you some tea if you'd like some make you some tea if you'd like some make you some tea if you'd like some tea. tea. tea. >> I would love some loose leaf tea in a >> I would love some loose leaf tea in a >> I would love some loose leaf tea in a metal cup. metal cup. metal cup. >> Why Why don't you want this this tea?

2:23>> Why Why don't you want this this tea? >> Why Why don't you want this this tea? what you're doing here is is tapping what you're doing here is is tapping what you're doing here is is tapping into my sometimes my friends don't want into my sometimes my friends don't want into my sometimes my friends don't want to talk to me because I'm like the to talk to me because I'm like the to talk to me because I'm like the bearer of bad news, you know, where it's bearer of bad news, you know, where it's bearer of bad news, you know, where it's like what am I what is Rhonda going to like what am I what is Rhonda going to like what am I what is Rhonda going to tell me now that I shouldn't be doing tell me now that I shouldn't be doing tell me now that I shouldn't be doing that I love doing, right? Another that I love doing, right? Another that I love doing, right? Another obsession of mine of late has been obsession of mine of late has been obsession of mine of late has been microlastic exposure. And I know you've microlastic exposure. And I know you've microlastic exposure. And I know you've talked about this on the podcast before talked about this on the podcast before talked about this on the podcast before and it's it's in it's in the news now. A and it's it's in it's in the news now. A and it's it's in it's in the news now. A lot of people are sort of familiar with lot of people are sort of familiar with lot of people are sort of familiar with microplastics, right? breakdown of microplastics, right? breakdown of microplastics, right? breakdown of plastic particles that are tiny uh plastic particles that are tiny uh plastic particles that are tiny uh depending on the size and getting into depending on the size and getting into depending on the size and getting into our circulation. Right. our circulation. Right. our circulation. Right. >> And when you think of microplastics, you >> And when you think of microplastics, you >> And when you think of microplastics, you think of plastic. When you think of think of plastic. When you think of think of plastic. When you think of plastic, you think, "Oh, that plastic plastic, you think, "Oh, that plastic plastic, you think, "Oh, that plastic water bottle." Yeah. Well, I'll just water bottle." Yeah. Well, I'll just water bottle." Yeah. Well, I'll just avoid that plastic water bottle, right? avoid that plastic water bottle, right? avoid that plastic water bottle, right? What you don't realize is that What you don't realize is that What you don't realize is that everything everything has plastic. So, everything everything has plastic. So, everything everything has plastic. So, you have here this to-go coffee cup, you have here this to-go coffee cup, you have here this to-go coffee cup, which I don't know how many coffees I which I don't know how many coffees I which I don't know how many coffees I and teas I've had in a to-go coffee cup,

2:24and teas I've had in a to-go coffee cup, and teas I've had in a to-go coffee cup, but it's hundreds. Hundreds and but it's hundreds. Hundreds and but it's hundreds. Hundreds and hundreds. And the thing that's so hundreds. And the thing that's so hundreds. And the thing that's so disturbing is I learned that, you know, disturbing is I learned that, you know, disturbing is I learned that, you know, these many most all of these plastic I these many most all of these plastic I these many most all of these plastic I mean, sorry, these um paper looking mean, sorry, these um paper looking mean, sorry, these um paper looking coffee cups are actually lined with coffee cups are actually lined with coffee cups are actually lined with plastic. They're lined with a plastic plastic. They're lined with a plastic plastic. They're lined with a plastic liner to prevent like the liquid to, you liner to prevent like the liquid to, you liner to prevent like the liquid to, you know, leeching into the paper, right? know, leeching into the paper, right? know, leeching into the paper, right? And that plastic lining when you add And that plastic lining when you add And that plastic lining when you add heat to it, i.e. boiling water for tea heat to it, i.e. boiling water for tea heat to it, i.e. boiling water for tea or hot coffee, it accelerates the or hot coffee, it accelerates the or hot coffee, it accelerates the breakdown of the plastic lining. So, breakdown of the plastic lining. So, breakdown of the plastic lining. So, you're drinking microlastic beverages you're drinking microlastic beverages you're drinking microlastic beverages and also the chemicals associated with and also the chemicals associated with and also the chemicals associated with them. So there was this plastic study them. So there was this plastic study them. So there was this plastic study that was done that showed heating up that was done that showed heating up that was done that showed heating up plastic essentially causes these these plastic essentially causes these these plastic essentially causes these these toxic you know plastic associated toxic you know plastic associated toxic you know plastic associated chemicals like BPA bisphenol A which is chemicals like BPA bisphenol A which is chemicals like BPA bisphenol A which is an endocrine disruptor. It disrupts an endocrine disruptor. It disrupts an endocrine disruptor. It disrupts hormones. It sort of mimic mimics hormones. It sort of mimic mimics hormones. It sort of mimic mimics estrogen. So you know it's it's estrogen. So you know it's it's estrogen. So you know it's it's sometimes like called an estrogen

2:25sometimes like called an estrogen sometimes like called an estrogen mimemetic. It causes that to leech into mimemetic. It causes that to leech into mimemetic. It causes that to leech into your beverage 55 times more. your beverage 55 times more. your beverage 55 times more. >> 55 times >> 55 times >> 55 times >> 55fold. Yes. >> 55fold. Yes. >> 55fold. Yes. >> Which is 5,500%. >> Which is 5,500%. >> Which is 5,500%. >> A whole lot. Yes. And so you're talking >> A whole lot. Yes. And so you're talking >> A whole lot. Yes. And so you're talking about drinking, you know, plastic about drinking, you know, plastic about drinking, you know, plastic chemicals and microplastics. chemicals and microplastics. chemicals and microplastics. So that was like, okay, well, fine. I'm So that was like, okay, well, fine. I'm So that was like, okay, well, fine. I'm going to bring my mug in anytime I'm going to bring my mug in anytime I'm going to bring my mug in anytime I'm traveling and ask them to put my coffee traveling and ask them to put my coffee traveling and ask them to put my coffee in that. So I I see so many people with in that. So I I see so many people with in that. So I I see so many people with these to- go, you know, paper cups and these to- go, you know, paper cups and these to- go, you know, paper cups and and and they're drinking coffee in it. and and they're drinking coffee in it. and and they're drinking coffee in it. And it's like it's so hard for me And it's like it's so hard for me And it's like it's so hard for me because I realize it's like this plastic because I realize it's like this plastic because I realize it's like this plastic soup that you're drinking. Now you have soup that you're drinking. Now you have soup that you're drinking. Now you have a tea bag on top of that and that is a tea bag on top of that and that is a tea bag on top of that and that is something that there have been over the something that there have been over the something that there have been over the course of the last seven or eight years course of the last seven or eight years course of the last seven or eight years there have been studies that have come there have been studies that have come there have been studies that have come out that these these tea bags are out that these these tea bags are out that these these tea bags are composed of made of you know there's composed of made of you know there's composed of made of you know there's plastic polymers in them and so there's plastic polymers in them and so there's plastic polymers in them and so there's thousands of microplastics that are thousands of microplastics that are thousands of microplastics that are released in every milliliter of tea from released in every milliliter of tea from released in every milliliter of tea from these tea bags and there's a variety of

2:26these tea bags and there's a variety of these tea bags and there's a variety of different tea bags essentially all of different tea bags essentially all of different tea bags essentially all of them release microplastics the ones them release microplastics the ones them release microplastics the ones that's that that look like they won't that's that that look like they won't that's that that look like they won't release them. So now, while I used to release them. So now, while I used to release them. So now, while I used to drink a lot of tea when I'm on the go, I drink a lot of tea when I'm on the go, I drink a lot of tea when I'm on the go, I I bring my own with me. I bring my own I bring my own with me. I bring my own I bring my own with me. I bring my own looseleaf tea with a little, you know, looseleaf tea with a little, you know, looseleaf tea with a little, you know, one of those little steepers that can one of those little steepers that can one of those little steepers that can steep the tea. And I use that because steep the tea. And I use that because steep the tea. And I use that because mostly because the heat, you know, it's mostly because the heat, you know, it's mostly because the heat, you know, it's just it's accelerating that breakdown. just it's accelerating that breakdown. just it's accelerating that breakdown. Yes, I'll drink plast I mean, I'll drink Yes, I'll drink plast I mean, I'll drink Yes, I'll drink plast I mean, I'll drink water out of a plastic bottle sometimes water out of a plastic bottle sometimes water out of a plastic bottle sometimes when I'm traveling because there's no when I'm traveling because there's no when I'm traveling because there's no other options. And actually, there was a other options. And actually, there was a other options. And actually, there was a study that just came out. I'm sure you study that just came out. I'm sure you study that just came out. I'm sure you saw it. Did you see the study that saw it. Did you see the study that saw it. Did you see the study that showed glass had higher levels? So, showed glass had higher levels? So, showed glass had higher levels? So, water that was in glass had higher water that was in glass had higher water that was in glass had higher levels of microlastic than water that levels of microlastic than water that levels of microlastic than water that was in plastic containers. This was a was in plastic containers. This was a was in plastic containers. This was a study that came out of France. study that came out of France. study that came out of France. >> Oh, come on. >> Oh, come on. >> Oh, come on. >> You didn't see this study? >> You didn't see this study? >> You didn't see this study? >> No. >> No. >> No. >> Oh my gosh. This is like everywhere. >> Oh my gosh. This is like everywhere. >> Oh my gosh. This is like everywhere. Everywhere. I mean, it came out, I don't Everywhere. I mean, it came out, I don't Everywhere. I mean, it came out, I don't know, in the last two weeks or so. Um, know, in the last two weeks or so. Um, know, in the last two weeks or so. Um, the study came out of France and it was the study came out of France and it was the study came out of France and it was essentially showing that glass bottles

2:27essentially showing that glass bottles essentially showing that glass bottles had more microplastics in the liquid had more microplastics in the liquid had more microplastics in the liquid that they contained than plastic bottles that they contained than plastic bottles that they contained than plastic bottles which contain liquid. And you might go, which contain liquid. And you might go, which contain liquid. And you might go, "What? That makes no sense, right? I "What? That makes no sense, right? I "What? That makes no sense, right? I mean, why would the glass have plastic mean, why would the glass have plastic mean, why would the glass have plastic particles at a higher level than a particles at a higher level than a particles at a higher level than a plastic bottle?" plastic bottle?" plastic bottle?" Well, it turns out that the paint on top Well, it turns out that the paint on top Well, it turns out that the paint on top of the lid of the glass bottle of the lid of the glass bottle of the lid of the glass bottle has is it has plastic polymers in it. has is it has plastic polymers in it. has is it has plastic polymers in it. And so the paint is flaking off and And so the paint is flaking off and And so the paint is flaking off and getting into the water that is contained getting into the water that is contained getting into the water that is contained in the glass bottle. There is I think a in the glass bottle. There is I think a in the glass bottle. There is I think a silver lining here and that is well okay silver lining here and that is well okay silver lining here and that is well okay there might be more microplastics in the there might be more microplastics in the there might be more microplastics in the beverages that are in the glass bottle beverages that are in the glass bottle beverages that are in the glass bottle compared to the plastic bottle but the compared to the plastic bottle but the compared to the plastic bottle but the size matters. So it was shown that the size matters. So it was shown that the size matters. So it was shown that the size is larger in the glass bottles size is larger in the glass bottles size is larger in the glass bottles compared to the plastic bottles and compared to the plastic bottles and compared to the plastic bottles and >> the size of the plastic >> the size of the plastic >> the size of the plastic >> the the size of the microplastic. And >> the the size of the microplastic. And >> the the size of the microplastic. And there's a reason why this is important there's a reason why this is important there's a reason why this is important because microlastics and nanoplastics as

2:28because microlastics and nanoplastics as because microlastics and nanoplastics as you get smaller in size they get you get smaller in size they get you get smaller in size they get smaller. They're called nanoplastics. smaller. They're called nanoplastics. smaller. They're called nanoplastics. Those are the most dangerous because it Those are the most dangerous because it Those are the most dangerous because it can be more easily absorbed in the gut can be more easily absorbed in the gut can be more easily absorbed in the gut and get into the circulation. If it gets and get into the circulation. If it gets and get into the circulation. If it gets into circulation, it can more easily into circulation, it can more easily into circulation, it can more easily bypass the bloodb brain barrier and get bypass the bloodb brain barrier and get bypass the bloodb brain barrier and get into the brain. Size matters and so the into the brain. Size matters and so the into the brain. Size matters and so the larger size flaking off from the paint larger size flaking off from the paint larger size flaking off from the paint is less likely to be absorbed by the gut is less likely to be absorbed by the gut is less likely to be absorbed by the gut and to get into circulation. Now, this and to get into circulation. Now, this and to get into circulation. Now, this has to be shown. I'm sure that's going has to be shown. I'm sure that's going has to be shown. I'm sure that's going to this study is going to be done next. to this study is going to be done next. to this study is going to be done next. Like, this is going to be the next Like, this is going to be the next Like, this is going to be the next study. It hasn't been shown yet. study. It hasn't been shown yet. study. It hasn't been shown yet. >> I've heard you talk about fiber as well >> I've heard you talk about fiber as well >> I've heard you talk about fiber as well playing a role in getting microplastics playing a role in getting microplastics playing a role in getting microplastics out of our body. out of our body. out of our body. >> Okay. So, yes. So, fiber is interesting. >> Okay. So, yes. So, fiber is interesting. >> Okay. So, yes. So, fiber is interesting. This all comes from animal studies. And This all comes from animal studies. And This all comes from animal studies. And fiber seems to play a role in the fiber seems to play a role in the fiber seems to play a role in the absorption of microplastics and absorption of microplastics and absorption of microplastics and nanoplastics in your gut cells. And nanoplastics in your gut cells. And nanoplastics in your gut cells. And that's really important because if you that's really important because if you that's really important because if you don't absorb them, it's excreted through don't absorb them, it's excreted through don't absorb them, it's excreted through feces, right? And it's been shown we feces, right? And it's been shown we feces, right? And it's been shown we only absorb about 1 to 2% of these only absorb about 1 to 2% of these only absorb about 1 to 2% of these microplastics that we're ingesting. microplastics that we're ingesting. microplastics that we're ingesting. Fiber, what it does is two things. One,

2:29Fiber, what it does is two things. One, Fiber, what it does is two things. One, it moves the microplastics through the it moves the microplastics through the it moves the microplastics through the intestines quicker, right? Which is what intestines quicker, right? Which is what intestines quicker, right? Which is what fiber does. But I think the more fiber does. But I think the more fiber does. But I think the more important thing is the type of fiber. So important thing is the type of fiber. So important thing is the type of fiber. So you want this fermentable type of fiber, you want this fermentable type of fiber, you want this fermentable type of fiber, soluble fiber. That's the kind of fiber soluble fiber. That's the kind of fiber soluble fiber. That's the kind of fiber that's really good for your gut that's really good for your gut that's really good for your gut microbiome. And what that does is it's microbiome. And what that does is it's microbiome. And what that does is it's essentially creating this viscous essentially creating this viscous essentially creating this viscous gel-like sort of gel-like, you know, gel-like sort of gel-like, you know, gel-like sort of gel-like, you know, mucousy stuff inside of your gut that mucousy stuff inside of your gut that mucousy stuff inside of your gut that encapsulates the microplastic so that it encapsulates the microplastic so that it encapsulates the microplastic so that it can't be absorbed by the gut, you know, can't be absorbed by the gut, you know, can't be absorbed by the gut, you know, what are called the gut epithelial what are called the gut epithelial what are called the gut epithelial cells. And so if you're essentially not cells. And so if you're essentially not cells. And so if you're essentially not able to absorb those microplastics, then able to absorb those microplastics, then able to absorb those microplastics, then they're not getting into circulation. they're not getting into circulation. they're not getting into circulation. And that's like the biggest thing that And that's like the biggest thing that And that's like the biggest thing that you can do, right? Is is not get them you can do, right? Is is not get them you can do, right? Is is not get them into circulation. Now, this is all based into circulation. Now, this is all based into circulation. Now, this is all based on animal evidence. I did speak with on animal evidence. I did speak with on animal evidence. I did speak with with a microplastics researcher at a with a microplastics researcher at a with a microplastics researcher at a Harvard, Dr. um Carrie Nadal, and she Harvard, Dr. um Carrie Nadal, and she Harvard, Dr. um Carrie Nadal, and she wasn't even aware of this, and now she's wasn't even aware of this, and now she's wasn't even aware of this, and now she's like on it. So, I'm hoping that there'll

2:30like on it. So, I'm hoping that there'll like on it. So, I'm hoping that there'll be some human human evidence coming soon be some human human evidence coming soon be some human human evidence coming soon looking at whether or not microplastics, looking at whether or not microplastics, looking at whether or not microplastics, if you're eating fiber, if that can if you're eating fiber, if that can if you're eating fiber, if that can basically blunt the absorption of the basically blunt the absorption of the basically blunt the absorption of the microplastics into the system. I think microplastics into the system. I think microplastics into the system. I think people that are eating more fiber in people that are eating more fiber in people that are eating more fiber in their diet probably are getting less of their diet probably are getting less of their diet probably are getting less of that microplastics into their into their that microplastics into their into their that microplastics into their into their system, but that hasn't been shown in system, but that hasn't been shown in system, but that hasn't been shown in humans. It's only been shown in animals. humans. It's only been shown in animals. humans. It's only been shown in animals. >> I'm guessing you don't eat canned soup >> I'm guessing you don't eat canned soup >> I'm guessing you don't eat canned soup either. either. either. >> Yes. Yeah. So the canned soup is >> Yes. Yeah. So the canned soup is >> Yes. Yeah. So the canned soup is interesting. You know, again, interesting. You know, again, interesting. You know, again, aluminum cans are lined with this aluminum cans are lined with this aluminum cans are lined with this plastic, you know, lining and that plastic, you know, lining and that plastic, you know, lining and that prevents the the sort of breakdown of prevents the the sort of breakdown of prevents the the sort of breakdown of the of the the aluminum, right, the the of the the aluminum, right, the the of the the aluminum, right, the metal. metal. metal. Uh unfortunately it also causes these Uh unfortunately it also causes these Uh unfortunately it also causes these chemicals like BPA that are in the chemicals like BPA that are in the chemicals like BPA that are in the plastic lining to leech into the in this plastic lining to leech into the in this plastic lining to leech into the in this case the soup or the beverage or the case the soup or the beverage or the case the soup or the beverage or the liquid that they're contained in. Right? liquid that they're contained in. Right? liquid that they're contained in. Right? There was this study that showed I think There was this study that showed I think There was this study that showed I think it was was it a th00and% increase of BPA

2:31it was was it a th00and% increase of BPA it was was it a th00and% increase of BPA after drinking a soup out of a can after drinking a soup out of a can after drinking a soup out of a can versus a soup out of a glass. A versus a soup out of a glass. A versus a soup out of a glass. A thousand% increase in bisphenol A thousand% increase in bisphenol A thousand% increase in bisphenol A levels. I mean that is levels. I mean that is levels. I mean that is >> bisphenol A levels being >> bisphenol A levels being >> bisphenol A levels being >> BPA >> BPA >> BPA >> which is the bad thing in microplastics. >> which is the bad thing in microplastics. >> which is the bad thing in microplastics. >> It's the it's one of the bad chemicals >> It's the it's one of the bad chemicals >> It's the it's one of the bad chemicals in plastics that is an endocrine in plastics that is an endocrine in plastics that is an endocrine disruptor. So it's disrupting hormones disruptor. So it's disrupting hormones disruptor. So it's disrupting hormones and you know that can play a role in a and you know that can play a role in a and you know that can play a role in a lot of different things um depending on lot of different things um depending on lot of different things um depending on what we're looking at. So it's hugely what we're looking at. So it's hugely what we're looking at. So it's hugely important for obviously like important for obviously like important for obviously like neurodedevelopment in children. So like neurodedevelopment in children. So like neurodedevelopment in children. So like pregnant women but even like you know pregnant women but even like you know pregnant women but even like you know disrupting disrupting hormones in disrupting disrupting hormones in disrupting disrupting hormones in general like mimicking estrogen I mean general like mimicking estrogen I mean general like mimicking estrogen I mean that's not something that guys want to that's not something that guys want to that's not something that guys want to do either right so it does it is do either right so it does it is do either right so it does it is something to be aware of but the thing something to be aware of but the thing something to be aware of but the thing is is that you know BPA it was this is is that you know BPA it was this is is that you know BPA it was this beautiful marketing strategy that came beautiful marketing strategy that came beautiful marketing strategy that came out I don't know how many years ago but

2:32out I don't know how many years ago but out I don't know how many years ago but all this BPA was replaced with something all this BPA was replaced with something all this BPA was replaced with something else that wasn't BPA it was BPS and so else that wasn't BPA it was BPS and so else that wasn't BPA it was BPS and so now everything is marketed as BPA free now everything is marketed as BPA free now everything is marketed as BPA free And people think that is like, oh, oh, And people think that is like, oh, oh, And people think that is like, oh, oh, it's not dangerous. It's BPA free. it's not dangerous. It's BPA free. it's not dangerous. It's BPA free. However, what it's replaced with is However, what it's replaced with is However, what it's replaced with is doing the same thing as BPA, if not doing the same thing as BPA, if not doing the same thing as BPA, if not worse. And that's been now shown in worse. And that's been now shown in worse. And that's been now shown in multiple studies. So, it's also an multiple studies. So, it's also an multiple studies. So, it's also an endocrine disruptor. It's doing the same endocrine disruptor. It's doing the same endocrine disruptor. It's doing the same thing. And yet, people think, you know, thing. And yet, people think, you know, thing. And yet, people think, you know, that it's it's safe because it's BPA that it's it's safe because it's BPA that it's it's safe because it's BPA free. free. free. >> Did you hear about this study of people >> Did you hear about this study of people >> Did you hear about this study of people that live close to a golf course? that live close to a golf course? that live close to a golf course? >> Yes. >> Yes. >> Yes. Yeah. There's a study that came out, I Yeah. There's a study that came out, I Yeah. There's a study that came out, I don't know how, it was very recent, don't know how, it was very recent, don't know how, it was very recent, maybe a month maybe a month maybe a month >> 2025. >> 2025. >> Yeah. So maybe I think it was a couple >> Yeah. So maybe I think it was a couple >> Yeah. So maybe I think it was a couple months ago, and the study showed that months ago, and the study showed that months ago, and the study showed that people that lived near within a mile or people that lived near within a mile or people that lived near within a mile or so of golf courses had a much higher so of golf courses had a much higher so of golf courses had a much higher incidence of Parkinson's disease. Right. incidence of Parkinson's disease. Right. incidence of Parkinson's disease. Right. >> It says 126% higher risk, >> It says 126% higher risk, >> It says 126% higher risk, >> right? Okay. So then why is that? Right. >> right? Okay. So then why is that? Right. >> right? Okay. So then why is that? Right. Okay. And this is where I want to get Okay. And this is where I want to get Okay. And this is where I want to get into the the pesticides issue because

2:33into the the pesticides issue because into the the pesticides issue because it's it's known like any scientist it's it's known like any scientist it's it's known like any scientist that's done research in neurogenerative that's done research in neurogenerative that's done research in neurogenerative disease. It's one of the ways that you disease. It's one of the ways that you disease. It's one of the ways that you induce Parkinson's disease in animals is induce Parkinson's disease in animals is induce Parkinson's disease in animals is you give them insect. You give them you give them insect. You give them you give them insect. You give them essentially a pesticide. So rotinone essentially a pesticide. So rotinone essentially a pesticide. So rotinone being one, paraquat. And what that does being one, paraquat. And what that does being one, paraquat. And what that does is a mitochondrial toxin. So it's it's is a mitochondrial toxin. So it's it's is a mitochondrial toxin. So it's it's basically causing the mitochondria to basically causing the mitochondria to basically causing the mitochondria to die and then essentially when the die and then essentially when the die and then essentially when the mitochondrias are are dying or mitochondrias are are dying or mitochondrias are are dying or apoptosing you know the cell under goes apoptosing you know the cell under goes apoptosing you know the cell under goes apoptosis and dying. So you're apoptosis and dying. So you're apoptosis and dying. So you're essentially you can induce Parkinson's essentially you can induce Parkinson's essentially you can induce Parkinson's disease in mice by giving them these disease in mice by giving them these disease in mice by giving them these types of essentially you know these types of essentially you know these types of essentially you know these types of insecttoides and herbicides. So types of insecttoides and herbicides. So types of insecttoides and herbicides. So it's well known that that can cause you it's well known that that can cause you it's well known that that can cause you know Parkinson's disease. It's important know Parkinson's disease. It's important know Parkinson's disease. It's important to know that it's mostly the ingestion to know that it's mostly the ingestion to know that it's mostly the ingestion of it and not the inhalation of it. And of it and not the inhalation of it. And of it and not the inhalation of it. And that was a big concern because it gets that was a big concern because it gets that was a big concern because it gets into the water source and that's what's

2:34into the water source and that's what's into the water source and that's what's thought to be the underlying cause. thought to be the underlying cause. thought to be the underlying cause. People that are living close to a golf People that are living close to a golf People that are living close to a golf course, it's getting into it's course, it's getting into it's course, it's getting into it's contaminating the water source contaminating the water source contaminating the water source essentially. And so people are are essentially. And so people are are essentially. And so people are are drinking these these you know this drinking these these you know this drinking these these you know this basically these pesticides, insecticides basically these pesticides, insecticides basically these pesticides, insecticides and herbicides, right? So, um, a water and herbicides, right? So, um, a water and herbicides, right? So, um, a water filter like a reverse osmosis, you know, filter like a reverse osmosis, you know, filter like a reverse osmosis, you know, water filter, something like that that water filter, something like that that water filter, something like that that can filter out some of these molecules, can filter out some of these molecules, can filter out some of these molecules, hugely important. And I think that's the hugely important. And I think that's the hugely important. And I think that's the solution to people that are living near solution to people that are living near solution to people that are living near a golf course or people that are living a golf course or people that are living a golf course or people that are living near any to sort of agricultural place near any to sort of agricultural place near any to sort of agricultural place where they're using a high volume of where they're using a high volume of where they're using a high volume of these types of, you know, herbicides. these types of, you know, herbicides. these types of, you know, herbicides. >> What is the most important thing we >> What is the most important thing we >> What is the most important thing we haven't talked about that we should have haven't talked about that we should have haven't talked about that we should have talked about? run. talked about? run. talked about? run. >> I think we talked a little bit about >> I think we talked a little bit about >> I think we talked a little bit about magnesium, but I don't know that we magnesium, but I don't know that we magnesium, but I don't know that we talked enough about magnesium and it is talked enough about magnesium and it is talked enough about magnesium and it is important because it's something that is important because it's something that is important because it's something that is required for required for required for gosh over 300 different enzymes in your gosh over 300 different enzymes in your gosh over 300 different enzymes in your body need it to function properly. So,

2:35body need it to function properly. So, body need it to function properly. So, it's what's called a co-actor and I it's what's called a co-actor and I it's what's called a co-actor and I mentioned DNA repair enzymes. So, mentioned DNA repair enzymes. So, mentioned DNA repair enzymes. So, there's it's also used to make energy. there's it's also used to make energy. there's it's also used to make energy. So, you need magnesium to make energy So, you need magnesium to make energy So, you need magnesium to make energy and to use energy. You need magnesium to and to use energy. You need magnesium to and to use energy. You need magnesium to repair damage that's happening all the repair damage that's happening all the repair damage that's happening all the time. And close to 50% of the population time. And close to 50% of the population time. And close to 50% of the population in the United States does not have in the United States does not have in the United States does not have adequate levels of magnesium because adequate levels of magnesium because adequate levels of magnesium because they're not eating the foods that they they're not eating the foods that they they're not eating the foods that they need to to get the magnesium. Dark leafy need to to get the magnesium. Dark leafy need to to get the magnesium. Dark leafy greens. I mentioned it's at the center greens. I mentioned it's at the center greens. I mentioned it's at the center of a chlorophyll molecule. There have of a chlorophyll molecule. There have of a chlorophyll molecule. There have been studies that have shown that for been studies that have shown that for been studies that have shown that for every 100 millgram decrease in magnesium every 100 millgram decrease in magnesium every 100 millgram decrease in magnesium intake, there's a 24% increase in intake, there's a 24% increase in intake, there's a 24% increase in pancreatic cancer incidents and that's pancreatic cancer incidents and that's pancreatic cancer incidents and that's in a dose dependent manner. So you keep in a dose dependent manner. So you keep in a dose dependent manner. So you keep going up and up. I think that people going up and up. I think that people going up and up. I think that people don't realize that they're not getting don't realize that they're not getting don't realize that they're not getting enough magnesium. Magnesium is required enough magnesium. Magnesium is required enough magnesium. Magnesium is required to make to turn vitamin D3 into the to make to turn vitamin D3 into the to make to turn vitamin D3 into the steroid hormone. So some people have a steroid hormone. So some people have a steroid hormone. So some people have a magnesium, you know, insufficient amount

2:36magnesium, you know, insufficient amount magnesium, you know, insufficient amount of magnesium they're taking in and of magnesium they're taking in and of magnesium they're taking in and they're actually not able to make enough they're actually not able to make enough they're actually not able to make enough vitamin D into that steroid hormone. vitamin D into that steroid hormone. vitamin D into that steroid hormone. Again, magnesium is controlling 300 Again, magnesium is controlling 300 Again, magnesium is controlling 300 enzymes. Some of those enzymes are enzymes. Some of those enzymes are enzymes. Some of those enzymes are actually the ones that are converting actually the ones that are converting actually the ones that are converting vitamin D3 into the steroid hormone. So vitamin D3 into the steroid hormone. So vitamin D3 into the steroid hormone. So magnesium is hugely important. It's magnesium is hugely important. It's magnesium is hugely important. It's something that can be easily corrected. something that can be easily corrected. something that can be easily corrected. The deficiency can be easily corrected The deficiency can be easily corrected The deficiency can be easily corrected by taking a supplement but also eating by taking a supplement but also eating by taking a supplement but also eating more leafy greens which is the best more leafy greens which is the best more leafy greens which is the best source of magnesium. The question is source of magnesium. The question is source of magnesium. The question is what do supplements do? What kind of what do supplements do? What kind of what do supplements do? What kind of supplement do you take? How much should supplement do you take? How much should supplement do you take? How much should you take? All these things are I think you take? All these things are I think you take? All these things are I think questions that people are interested in. questions that people are interested in. questions that people are interested in. >> So I've got some magnesium here. Is um >> So I've got some magnesium here. Is um >> So I've got some magnesium here. Is um is taking magnesium going to have a is taking magnesium going to have a is taking magnesium going to have a positive role then on my my speed of positive role then on my my speed of positive role then on my my speed of aging? aging? aging? >> I do think so. I think so. Yes. We >> I do think so. I think so. Yes. We >> I do think so. I think so. Yes. We talked about cancer incidents, right? talked about cancer incidents, right? talked about cancer incidents, right? Magnesium. So, I think magnesium is one Magnesium. So, I think magnesium is one Magnesium. So, I think magnesium is one of those sort of minerals that is c when of those sort of minerals that is c when of those sort of minerals that is c when you when you don't have enough of it, you when you don't have enough of it, you when you don't have enough of it, it's causing that insidious damage over

2:37it's causing that insidious damage over it's causing that insidious damage over time that accumulates and then rears its time that accumulates and then rears its time that accumulates and then rears its ugly head, you know, in the fifth, ugly head, you know, in the fifth, ugly head, you know, in the fifth, sixth, seventh decade of life. And that sixth, seventh decade of life. And that sixth, seventh decade of life. And that ugly head happens to be cancer. So I do ugly head happens to be cancer. So I do ugly head happens to be cancer. So I do think that if you are able to avoid think that if you are able to avoid think that if you are able to avoid magnesium deficiency and insufficiency, magnesium deficiency and insufficiency, magnesium deficiency and insufficiency, then you are going to be able to then you are going to be able to then you are going to be able to basically make sure there's enough basically make sure there's enough basically make sure there's enough magnesium around for everything in your magnesium around for everything in your magnesium around for everything in your body to use it with with what it needs body to use it with with what it needs body to use it with with what it needs it for. So um it for. So um it for. So um >> and I've heard you say that 50% of >> and I've heard you say that 50% of >> and I've heard you say that 50% of people are deficient in the United people are deficient in the United people are deficient in the United States in magnesium, States in magnesium, States in magnesium, >> right? Close to 50%. And not to mention, >> right? Close to 50%. And not to mention, >> right? Close to 50%. And not to mention, you just talked about, you know, you just talked about, you know, you just talked about, you know, electrolytes. athletes, they actually electrolytes. athletes, they actually electrolytes. athletes, they actually require between 10 to 20% more magnesium require between 10 to 20% more magnesium require between 10 to 20% more magnesium than the general population because of than the general population because of than the general population because of their magnes their magnesium losses are their magnes their magnesium losses are their magnes their magnesium losses are so great and so they can be even more so great and so they can be even more so great and so they can be even more deficient. Magnesium is needed for red deficient. Magnesium is needed for red deficient. Magnesium is needed for red blood cells and so you know people can blood cells and so you know people can blood cells and so you know people can have lower energy as well. So, have lower energy as well. So, have lower energy as well. So, magnesium, magnesium is so important for magnesium, magnesium is so important for magnesium, magnesium is so important for so many different things. And you know, so many different things. And you know, so many different things. And you know, like I said, I think there I do think like I said, I think there I do think like I said, I think there I do think there's a trade-off here where whatever

2:38there's a trade-off here where whatever there's a trade-off here where whatever magnesium you are getting from your magnesium you are getting from your magnesium you are getting from your diet, if you're not getting enough of diet, if you're not getting enough of diet, if you're not getting enough of it, it's probably going to make energy it, it's probably going to make energy it, it's probably going to make energy instead of being used to repair damage instead of being used to repair damage instead of being used to repair damage because you need to make energy every because you need to make energy every because you need to make energy every day, right? That's the most important day, right? That's the most important day, right? That's the most important thing. If you don't make energy, you thing. If you don't make energy, you thing. If you don't make energy, you die. Like, you can't survive. So die. Like, you can't survive. So die. Like, you can't survive. So whatever magnesium your body is getting, whatever magnesium your body is getting, whatever magnesium your body is getting, it's not going to that process of it's not going to that process of it's not going to that process of repairing DNA, which doesn't really repairing DNA, which doesn't really repairing DNA, which doesn't really matter until you're in your, you know, matter until you're in your, you know, matter until you're in your, you know, fifth, sixth, seventh decade of life and fifth, sixth, seventh decade of life and fifth, sixth, seventh decade of life and cancer, you know, risk increases, right? cancer, you know, risk increases, right? cancer, you know, risk increases, right? And so there's this idea, this put out And so there's this idea, this put out And so there's this idea, this put out by my mentor Dr. Bruce Ames, called by my mentor Dr. Bruce Ames, called by my mentor Dr. Bruce Ames, called triage theory. And he's shown some triage theory. And he's shown some triage theory. And he's shown some evidence of it. Magnesium is one of them evidence of it. Magnesium is one of them evidence of it. Magnesium is one of them where magnesium seems to be triaged to where magnesium seems to be triaged to where magnesium seems to be triaged to energy production at the expense of energy production at the expense of energy production at the expense of repairing your DNA. repairing your DNA. repairing your DNA. >> What does that mean? It means that if >> What does that mean? It means that if >> What does that mean? It means that if you're not getting enough magnesium you're not getting enough magnesium you're not getting enough magnesium through your dietary intake and you're through your dietary intake and you're through your dietary intake and you're not supplementing with it, whatever not supplementing with it, whatever not supplementing with it, whatever magnesium that you're getting, there's magnesium that you're getting, there's magnesium that you're getting, there's 300 different enzymes that need it to do 300 different enzymes that need it to do 300 different enzymes that need it to do their function that your body is finding

2:39their function that your body is finding their function that your body is finding a way to triage it to the most essential a way to triage it to the most essential a way to triage it to the most essential functions that are going to basically functions that are going to basically functions that are going to basically help with short-term survival. help with short-term survival. help with short-term survival. >> Triage means it's basically allocating >> Triage means it's basically allocating >> Triage means it's basically allocating >> Yes. It's allocating it to the the >> Yes. It's allocating it to the the >> Yes. It's allocating it to the the processes inside your body that are processes inside your body that are processes inside your body that are essential for short-term survival right essential for short-term survival right essential for short-term survival right now. now. now. >> Long-term health, diseases of aging, >> Long-term health, diseases of aging, >> Long-term health, diseases of aging, like cancer, that doesn't matter as like cancer, that doesn't matter as like cancer, that doesn't matter as much, right? much, right? much, right? >> If you're deficient, >> If you're deficient, >> If you're deficient, >> yeah, your body your body basically >> yeah, your body your body basically >> yeah, your body your body basically says, "No, I don't I'm not going to give says, "No, I don't I'm not going to give says, "No, I don't I'm not going to give whatever precious magnesium I have right whatever precious magnesium I have right whatever precious magnesium I have right now to prevent cancer because I need to now to prevent cancer because I need to now to prevent cancer because I need to live long enough to reproduce and pass live long enough to reproduce and pass live long enough to reproduce and pass on my genes." And cancer doesn't happen on my genes." And cancer doesn't happen on my genes." And cancer doesn't happen until I'm well well past that. Right? So until I'm well well past that. Right? So until I'm well well past that. Right? So this idea, it's called the triage theory this idea, it's called the triage theory this idea, it's called the triage theory and he's he it's been shown for um and he's he it's been shown for um and he's he it's been shown for um several different micronutrients. several different micronutrients. several different micronutrients. Another one is vitamin K. So vitamin K Another one is vitamin K. So vitamin K Another one is vitamin K. So vitamin K is really high in dark leafy greens. is really high in dark leafy greens. is really high in dark leafy greens. Well, what Bruce Bruce um has shown is Well, what Bruce Bruce um has shown is Well, what Bruce Bruce um has shown is that vitamin K is important for a couple that vitamin K is important for a couple that vitamin K is important for a couple of things. One, it's important for blood

2:40of things. One, it's important for blood of things. One, it's important for blood coagulation, blood clotting, and that coagulation, blood clotting, and that coagulation, blood clotting, and that all happens in the liver. You activate all happens in the liver. You activate all happens in the liver. You activate proteins in the liver for blood proteins in the liver for blood proteins in the liver for blood clotting. If you don't have vitamin K, clotting. If you don't have vitamin K, clotting. If you don't have vitamin K, you can't do that, right? It's it's one you can't do that, right? It's it's one you can't do that, right? It's it's one of the reasons why when a baby's first of the reasons why when a baby's first of the reasons why when a baby's first born, they give it a vitamin K shot so born, they give it a vitamin K shot so born, they give it a vitamin K shot so that they have blood coagulation. that they have blood coagulation. that they have blood coagulation. >> On your YouTube channel, you made a >> On your YouTube channel, you made a >> On your YouTube channel, you made a video about magnesium, which I recommend video about magnesium, which I recommend video about magnesium, which I recommend everybody goes and watches if you are everybody goes and watches if you are everybody goes and watches if you are interested in going deeper on this interested in going deeper on this interested in going deeper on this subject. And um on your YouTube, I found subject. And um on your YouTube, I found subject. And um on your YouTube, I found a stat that said for every 100 milligram a stat that said for every 100 milligram a stat that said for every 100 milligram drop in magnesium intake is linked to a drop in magnesium intake is linked to a drop in magnesium intake is linked to a 24% higher risk of pancreatic cancer. 24% higher risk of pancreatic cancer. 24% higher risk of pancreatic cancer. >> Yes. >> Yes. >> Which is shocking. It is. And again, it >> Which is shocking. It is. And again, it >> Which is shocking. It is. And again, it comes down to the DNA repair enzymes comes down to the DNA repair enzymes comes down to the DNA repair enzymes that are that require magnesium to be that are that require magnesium to be that are that require magnesium to be activated. And if over a lifetime, activated. And if over a lifetime, activated. And if over a lifetime, you're part of that 50% of the you're part of that 50% of the you're part of that 50% of the population in the United States that population in the United States that population in the United States that doesn't get enough magnesium, then doesn't get enough magnesium, then doesn't get enough magnesium, then you're talking about not being able to you're talking about not being able to you're talking about not being able to repair damage to your DNA over decades. repair damage to your DNA over decades. repair damage to your DNA over decades. And essentially what that means is, you

2:41And essentially what that means is, you And essentially what that means is, you know, at some point damage happens to know, at some point damage happens to know, at some point damage happens to your DNA in the right part of a gene your DNA in the right part of a gene your DNA in the right part of a gene that is what's called encogenic. it's that is what's called encogenic. it's that is what's called encogenic. it's cancer-causing and so eventually it's cancer-causing and so eventually it's cancer-causing and so eventually it's going to cause cancer if you're not able going to cause cancer if you're not able going to cause cancer if you're not able to repair that damage, right? And so to repair that damage, right? And so to repair that damage, right? And so getting enough magnesium is important to getting enough magnesium is important to getting enough magnesium is important to make sure you're repairing that damage. make sure you're repairing that damage. make sure you're repairing that damage. And um it's not only important for And um it's not only important for And um it's not only important for cancer, but also all cause mortality. So cancer, but also all cause mortality. So cancer, but also all cause mortality. So there's also studies showing that people there's also studies showing that people there's also studies showing that people with the highest magnesium levels have a with the highest magnesium levels have a with the highest magnesium levels have a 40% lower all-c cause mortality than 40% lower all-c cause mortality than 40% lower all-c cause mortality than people with the lowest magnesium levels. people with the lowest magnesium levels. people with the lowest magnesium levels. and they have a 50% lower cancer related and they have a 50% lower cancer related and they have a 50% lower cancer related mortality compared to people with the mortality compared to people with the mortality compared to people with the lowest levels. So again, cancer is still lowest levels. So again, cancer is still lowest levels. So again, cancer is still in there and we're seeing that magnesium in there and we're seeing that magnesium in there and we're seeing that magnesium intake is very important with respect to intake is very important with respect to intake is very important with respect to cancer. And that is something that, you cancer. And that is something that, you cancer. And that is something that, you know, people don't realize when they're know, people don't realize when they're know, people don't realize when they're not getting enough of magnesium in their not getting enough of magnesium in their not getting enough of magnesium in their diet, they're not eating their leafy diet, they're not eating their leafy diet, they're not eating their leafy greens or they're not taking a greens or they're not taking a greens or they're not taking a supplement that they're sort of supplement that they're sort of supplement that they're sort of affecting their long-term risk of affecting their long-term risk of affecting their long-term risk of cancer. So people with high magnesium

2:42cancer. So people with high magnesium cancer. So people with high magnesium levels have a 50% lower risk of cancer levels have a 50% lower risk of cancer levels have a 50% lower risk of cancer death than those with low levels, death than those with low levels, death than those with low levels, >> right? >> right? >> H and is that you you obviously can't do >> H and is that you you obviously can't do >> H and is that you you obviously can't do like a double blind placebo control test like a double blind placebo control test like a double blind placebo control test on that. So they're they're really on that. So they're they're really on that. So they're they're really establishing causation. So it could be establishing causation. So it could be establishing causation. So it could be other things like it could be the other other things like it could be the other other things like it could be the other dietary factors that go into go into dietary factors that go into go into dietary factors that go into go into that. Maybe if we think about causation, that. Maybe if we think about causation, that. Maybe if we think about causation, people that eat a lot of hamburgers people that eat a lot of hamburgers people that eat a lot of hamburgers don't have a lot of like leafy greens. don't have a lot of like leafy greens. don't have a lot of like leafy greens. >> Exactly. You nailed it. Um, essentially, >> Exactly. You nailed it. Um, essentially, >> Exactly. You nailed it. Um, essentially, magnesium is packaged in these foods magnesium is packaged in these foods magnesium is packaged in these foods that are beneficial like dark leafy that are beneficial like dark leafy that are beneficial like dark leafy greens. And there's so many other greens. And there's so many other greens. And there's so many other benefits along with them that you can't benefits along with them that you can't benefits along with them that you can't establish causation and say, "Aha, it's establish causation and say, "Aha, it's establish causation and say, "Aha, it's just the magnesium." I would argue it's just the magnesium." I would argue it's just the magnesium." I would argue it's probably not just the magnesium, but probably not just the magnesium, but probably not just the magnesium, but magnesium does play an important role. magnesium does play an important role. magnesium does play an important role. It's just you can't of course pinpoint It's just you can't of course pinpoint It's just you can't of course pinpoint it to just magnesium because you're it to just magnesium because you're it to just magnesium because you're right there are many other important right there are many other important right there are many other important healthy things in these micronutri in healthy things in these micronutri in healthy things in these micronutri in these plants that are beneficial for

2:43these plants that are beneficial for these plants that are beneficial for health as well. health as well. health as well. >> There was a really random thing that I >> There was a really random thing that I >> There was a really random thing that I think parents might appreciate us think parents might appreciate us think parents might appreciate us talking about which was when I was talking about which was when I was talking about which was when I was looking at your work you mentioned this looking at your work you mentioned this looking at your work you mentioned this chemical that if parents take while chemical that if parents take while chemical that if parents take while their baby is inside them mothers take their baby is inside them mothers take their baby is inside them mothers take the baby is smarter. the baby is smarter. the baby is smarter. >> Yes. Choline. >> Yes. Choline. >> Yes. Choline. >> Choline. >> Choline. >> Choline. >> Choline. Yeah, choline is an essential >> Choline. Yeah, choline is an essential >> Choline. Yeah, choline is an essential nutrient that is it's really nutrient that is it's really nutrient that is it's really concentrated in egg yolk. That's a concentrated in egg yolk. That's a concentrated in egg yolk. That's a really good source of choline, but it's really good source of choline, but it's really good source of choline, but it's important for important for important for it's a precursor for the it's a precursor for the it's a precursor for the neurotransmitter acetylcholine. neurotransmitter acetylcholine. neurotransmitter acetylcholine. It's also important for producing all It's also important for producing all It's also important for producing all these epigenetic changes called these epigenetic changes called these epigenetic changes called methylation that regulates the way our methylation that regulates the way our methylation that regulates the way our genes are expressed. And it's also um genes are expressed. And it's also um genes are expressed. And it's also um very important for our cells like the very important for our cells like the very important for our cells like the membranes of our cells and it it makes membranes of our cells and it it makes membranes of our cells and it it makes something called phosphotidyl choline. something called phosphotidyl choline. something called phosphotidyl choline. It's doing so many things is the point It's doing so many things is the point It's doing so many things is the point I'm getting to. I don't want to get into I'm getting to. I don't want to get into I'm getting to. I don't want to get into all this nitty-gritty because people can all this nitty-gritty because people can all this nitty-gritty because people can get lost in that. But the point is that

2:44get lost in that. But the point is that get lost in that. But the point is that peg women that were given like the RDA peg women that were given like the RDA peg women that were given like the RDA close to the RDA it was like 500. close to the RDA it was like 500. close to the RDA it was like 500. >> What's the RDA? the recommended daily >> What's the RDA? the recommended daily >> What's the RDA? the recommended daily allowance. Actually, I think in this allowance. Actually, I think in this allowance. Actually, I think in this case it was the DRRI, the the dietary case it was the DRRI, the the dietary case it was the DRRI, the the dietary recommended intake. So, pregnant women recommended intake. So, pregnant women recommended intake. So, pregnant women were were given close to what is the were were given close to what is the were were given close to what is the dietary recommended intake. So, they dietary recommended intake. So, they dietary recommended intake. So, they were given 480 milligrams a day of were given 480 milligrams a day of were given 480 milligrams a day of choline or they were given almost double choline or they were given almost double choline or they were given almost double that. So, they were given 930 that. So, they were given 930 that. So, they were given 930 milligrams a day. And I don't remember milligrams a day. And I don't remember milligrams a day. And I don't remember what trimester uh they started in but what trimester uh they started in but what trimester uh they started in but they were given this you know throughout they were given this you know throughout they were given this you know throughout a certain time frame and during a certain time frame and during a certain time frame and during pregnancy and then a variety of pregnancy and then a variety of pregnancy and then a variety of cognitive tests were done after the cognitive tests were done after the cognitive tests were done after the child was born. And the children that child was born. And the children that child was born. And the children that were given the mothers that had children were given the mothers that had children were given the mothers that had children that were given the really high choline that were given the really high choline that were given the really high choline intake the 930 milligrams scored better intake the 930 milligrams scored better intake the 930 milligrams scored better on all these IQ tests. And so on all these IQ tests. And so on all these IQ tests. And so essentially their children were smarter essentially their children were smarter essentially their children were smarter if they if they if their mother had if they if they if their mother had if they if they if their mother had taken choline throughout pregnancy. And taken choline throughout pregnancy. And taken choline throughout pregnancy. And I think this is really interesting

2:45I think this is really interesting I think this is really interesting because it's the one easy thing that because it's the one easy thing that because it's the one easy thing that people can do. They can supplement with people can do. They can supplement with people can do. They can supplement with choline andor they can eat a lot of eggs choline andor they can eat a lot of eggs choline andor they can eat a lot of eggs with egg yolk which is something I I did with egg yolk which is something I I did with egg yolk which is something I I did both during pregnancy. I was eating both during pregnancy. I was eating both during pregnancy. I was eating probably like six eggs a day and probably like six eggs a day and probably like six eggs a day and supplementing with choline. So I was supplementing with choline. So I was supplementing with choline. So I was doing both. And um every mo every mother doing both. And um every mo every mother doing both. And um every mo every mother wants to think or every parent wants to wants to think or every parent wants to wants to think or every parent wants to think that their child is smart. But think that their child is smart. But think that their child is smart. But >> I bet your child is smart. >> I bet your child is smart. >> I bet your child is smart. >> He's a smart cookie. Yeah. >> He's a smart cookie. Yeah. >> He's a smart cookie. Yeah. >> How old is he now? Almost 10. >> How old is he now? Almost 10. >> How old is he now? Almost 10. >> Seven. >> Seven. >> Seven. >> Seven. Okay. We have a closing tradition >> Seven. Okay. We have a closing tradition >> Seven. Okay. We have a closing tradition on this podcast where the last guest on this podcast where the last guest on this podcast where the last guest leaves a question for the next guest not leaves a question for the next guest not leaves a question for the next guest not knowing who they're leaving it for. And knowing who they're leaving it for. And knowing who they're leaving it for. And the question left for you. the question left for you. the question left for you. Interesting. Interesting. Interesting. If you could go back and change one If you could go back and change one If you could go back and change one thing about your life, what would it be? thing about your life, what would it be? thing about your life, what would it be? And you cannot say nothing. That's what And you cannot say nothing. That's what And you cannot say nothing. That's what it says. it says. it says. >> I would say the one thing that I would >> I would say the one thing that I would >> I would say the one thing that I would change, I'm 47 years old, just turned 47 change, I'm 47 years old, just turned 47 change, I'm 47 years old, just turned 47 last month. I have one child.

2:46last month. I have one child. last month. I have one child. And I think if I could go back in time, And I think if I could go back in time, And I think if I could go back in time, I would change my decision to only have I would change my decision to only have I would change my decision to only have one child and I would have another one child and I would have another one child and I would have another child. >> Why? Because I love being a mother. I love the joy I love being a mother. I love the joy I love being a mother. I love the joy that children bring that children bring that children bring to your life is it's unexplainable until to your life is it's unexplainable until to your life is it's unexplainable until you experience it. Everything about it, you experience it. Everything about it, you experience it. Everything about it, helping shape them, learning with them, helping shape them, learning with them, helping shape them, learning with them, going through hard times and going through hard times and going through hard times and experiences, but also experiencing the experiences, but also experiencing the experiences, but also experiencing the joys. joys. joys. I regret sort of you know I had children I regret sort of you know I had children I regret sort of you know I had children later in life because I was really later in life because I was really later in life because I was really pursuing my career and pursuing my career and pursuing my career and it is definitely challenging being an it is definitely challenging being an it is definitely challenging being an entrepreneur that's a mother. I made a entrepreneur that's a mother. I made a entrepreneur that's a mother. I made a decision that I was going to have one

2:47decision that I was going to have one decision that I was going to have one child because I wouldn't be able to do child because I wouldn't be able to do child because I wouldn't be able to do as much of what I love doing outside of as much of what I love doing outside of as much of what I love doing outside of being a mother if I had more than one being a mother if I had more than one being a mother if I had more than one child. And now I realize that say that child. And now I realize that say that child. And now I realize that say that when I'm older and closer to dying, when I'm older and closer to dying, when I'm older and closer to dying, I know now that I know now that I know now that I'm not going to think about doing one I'm not going to think about doing one I'm not going to think about doing one more podcast when I'm on my deathbed. more podcast when I'm on my deathbed. more podcast when I'm on my deathbed. I'm going to think about all the I'm going to think about all the I'm going to think about all the experiences I've had with my family. And experiences I've had with my family. And experiences I've had with my family. And I do I do have a pretty balanced I would I do I do have a pretty balanced I would I do I do have a pretty balanced I would say balanced personal life and family say balanced personal life and family say balanced personal life and family life with my career. life with my career. life with my career. I don't know that it was the easiest I don't know that it was the easiest I don't know that it was the easiest decision to make where I had to sort of decision to make where I had to sort of decision to make where I had to sort of give up some of my intellectual pursuit, give up some of my intellectual pursuit, give up some of my intellectual pursuit, some of my entrepreneurial my some of my entrepreneurial my some of my entrepreneurial my productivity essentially. productivity essentially. productivity essentially. I had to give some of that up to to to I had to give some of that up to to to I had to give some of that up to to to be the best mother that I wanted to be be the best mother that I wanted to be be the best mother that I wanted to be to be present with my husband and my my to be present with my husband and my my to be present with my husband and my my son and enjoy everything that I enjoy son and enjoy everything that I enjoy son and enjoy everything that I enjoy because that takes time. and that time because that takes time. and that time because that takes time. and that time that I'm with them, I am not doing my

2:48that I'm with them, I am not doing my that I'm with them, I am not doing my podcasting or my research or any of podcasting or my research or any of podcasting or my research or any of that, right? And I'm happy with that that, right? And I'm happy with that that, right? And I'm happy with that decision. And in fact, I would even give decision. And in fact, I would even give decision. And in fact, I would even give up more of it for another child. Um, and up more of it for another child. Um, and up more of it for another child. Um, and that's a very personal thing that I'm that's a very personal thing that I'm that's a very personal thing that I'm discussing. So hopefully discussing. So hopefully discussing. So hopefully I'll be okay with it. I'll be okay with it. I'll be okay with it. >> It's not the first time I've heard this. >> It's not the first time I've heard this. >> It's not the first time I've heard this. >> Really? >> Really? >> Really? >> Yeah. No. Yeah, it's not the first time. >> Yeah. No. Yeah, it's not the first time. >> Yeah. No. Yeah, it's not the first time. I I hear this a lot which is fascinating I I hear this a lot which is fascinating I I hear this a lot which is fascinating to me from from high performance women. to me from from high performance women. to me from from high performance women. >> It is it's you know >> It is it's you know >> It is it's you know I say that it's very hard to be a very I say that it's very hard to be a very I say that it's very hard to be a very high performing female and mother at the high performing female and mother at the high performing female and mother at the same time. Uh you either have to same time. Uh you either have to same time. Uh you either have to sacrifice being present with your family sacrifice being present with your family sacrifice being present with your family or your health because you don't sleep or your health because you don't sleep or your health because you don't sleep as much. uate, you know, you're you're as much. uate, you know, you're you're as much. uate, you know, you're you're basically basically basically not going to be getting as much sleep not going to be getting as much sleep not going to be getting as much sleep because you're going to be working because you're going to be working because you're going to be working rather than sleeping during some of the rather than sleeping during some of the rather than sleeping during some of the those hours, right? So, I do I do think

2:49those hours, right? So, I do I do think those hours, right? So, I do I do think that it is very challenging and I'm not that it is very challenging and I'm not that it is very challenging and I'm not saying that um there aren't really high saying that um there aren't really high saying that um there aren't really high performing mothers out there, but it is performing mothers out there, but it is performing mothers out there, but it is it is a very difficult thing to do. it is a very difficult thing to do. it is a very difficult thing to do. >> When you say you you made the choice to >> When you say you you made the choice to >> When you say you you made the choice to have one, was that an intentional have one, was that an intentional have one, was that an intentional choice? I you and your partner did choice? I you and your partner did choice? I you and your partner did family planning and said we want one or family planning and said we want one or family planning and said we want one or was it because you said your child is was it because you said your child is was it because you said your child is seven you said you're 47 so at 40 seven you said you're 47 so at 40 seven you said you're 47 so at 40 obviously it's it's becomes a little bit obviously it's it's becomes a little bit obviously it's it's becomes a little bit more tricky than it than it does when more tricky than it than it does when more tricky than it than it does when your 30s to conceive your 30s to conceive your 30s to conceive >> right so I think what in in my case um I >> right so I think what in in my case um I >> right so I think what in in my case um I I got pregnant when I was 38 for the I got pregnant when I was 38 for the I got pregnant when I was 38 for the first time and I gave birth when I was first time and I gave birth when I was first time and I gave birth when I was 39 39 39 >> so I was pretty late already >> so I was pretty late already >> so I was pretty late already >> and at that point >> and at that point >> and at that point I didn't you know as I It was I was so I didn't you know as I It was I was so I didn't you know as I It was I was so overwhelmed and my productivity had gone overwhelmed and my productivity had gone overwhelmed and my productivity had gone down so much just from that event down so much just from that event down so much just from that event >> that I was worried that I wouldn't be >> that I was worried that I wouldn't be >> that I was worried that I wouldn't be able to keep it up if I did another one able to keep it up if I did another one able to keep it up if I did another one right away, which I had to do because I

2:50right away, which I had to do because I right away, which I had to do because I had waited so long. Now, why did I wait had waited so long. Now, why did I wait had waited so long. Now, why did I wait so long? I was pursuing my career, you so long? I was pursuing my career, you so long? I was pursuing my career, you know? I mean, and I would argue now that know? I mean, and I would argue now that know? I mean, and I would argue now that I could have had a kid in graduate I could have had a kid in graduate I could have had a kid in graduate school. I could have had a child as a school. I could have had a child as a school. I could have had a child as a post-doal fellow, but again, it's one of post-doal fellow, but again, it's one of post-doal fellow, but again, it's one of those things where you just you keep you those things where you just you keep you those things where you just you keep you want to like get through this milestone want to like get through this milestone want to like get through this milestone and then this milestone and then you and then this milestone and then you and then this milestone and then you want everything to be perfect and you want everything to be perfect and you want everything to be perfect and you start to like this perfectionism can start to like this perfectionism can start to like this perfectionism can sometimes be a double-edged sword, sometimes be a double-edged sword, sometimes be a double-edged sword, right? Yeah. right? Yeah. right? Yeah. >> Where your perfectionism then is like, >> Where your perfectionism then is like, >> Where your perfectionism then is like, okay, well, you're you're going to have okay, well, you're you're going to have okay, well, you're you're going to have a trade-off here. Yeah. a trade-off here. Yeah. a trade-off here. Yeah. >> And that trade-off for me was my >> And that trade-off for me was my >> And that trade-off for me was my reproductive lifespan. You know, I'm I reproductive lifespan. You know, I'm I reproductive lifespan. You know, I'm I was older when I started having was older when I started having was older when I started having children. know there's a lot of children. know there's a lot of children. know there's a lot of technologies out there now that can help technologies out there now that can help technologies out there now that can help with that but at you know 47 it's I with that but at you know 47 it's I with that but at you know 47 it's I would say not looking good. would say not looking good. would say not looking good. >> Uh I think I ask about this and I'm >> Uh I think I ask about this and I'm >> Uh I think I ask about this and I'm curious about this because me and my curious about this because me and my curious about this because me and my partner I'm 32. She's turned 33 last partner I'm 32. She's turned 33 last partner I'm 32. She's turned 33 last week. We don't have any kids. We've been week. We don't have any kids. We've been week. We don't have any kids. We've been together for almost seven years now I together for almost seven years now I together for almost seven years now I think. And so you can imagine in my life think. And so you can imagine in my life think. And so you can imagine in my life how easy it would be to make excuses how easy it would be to make excuses how easy it would be to make excuses that I need to get through this year

2:51that I need to get through this year that I need to get through this year because this big thing's happening or because this big thing's happening or because this big thing's happening or I'm moving to LA so now's not the right I'm moving to LA so now's not the right I'm moving to LA so now's not the right time. And then she's got her business time. And then she's got her business time. And then she's got her business going on so now is not the right time going on so now is not the right time going on so now is not the right time for her and she's traveling and doing for her and she's traveling and doing for her and she's traveling and doing these retreats around the world so these retreats around the world so these retreats around the world so that's not perfect timing. And then that's not perfect timing. And then that's not perfect timing. And then because of this podcast, I've played the because of this podcast, I've played the because of this podcast, I've played the scenario forward because I get to meet scenario forward because I get to meet scenario forward because I get to meet people who are a little bit further down people who are a little bit further down people who are a little bit further down the line than me. And I get to ask them the line than me. And I get to ask them the line than me. And I get to ask them about their regrets and the decisions about their regrets and the decisions about their regrets and the decisions they wish they'd made and were they they wish they'd made and were they they wish they'd made and were they intentional about fat family planning, intentional about fat family planning, intentional about fat family planning, did they wish they'd done it earlier? did they wish they'd done it earlier? did they wish they'd done it earlier? And the thing it's changed in me is it's And the thing it's changed in me is it's And the thing it's changed in me is it's made me realize that to start the made me realize that to start the made me realize that to start the process, if it's something I want to do process, if it's something I want to do process, if it's something I want to do well before I'm ready because there is a well before I'm ready because there is a well before I'm ready because there is a there whether we like it or not, there there whether we like it or not, there there whether we like it or not, there is a biological clock. And the thing is a biological clock. And the thing is a biological clock. And the thing that I've observed in the guests, that I've observed in the guests, that I've observed in the guests, specifically high performance women, specifically high performance women, specifically high performance women, whether you Ronda Rousey, the UFC whether you Ronda Rousey, the UFC whether you Ronda Rousey, the UFC champion, who I sat and interviewed and champion, who I sat and interviewed and champion, who I sat and interviewed and who was in tears talking about her who was in tears talking about her who was in tears talking about her failed IVF for the I don't know the failed IVF for the I don't know the failed IVF for the I don't know the fifth, sixth, seventh time, or other fifth, sixth, seventh time, or other fifth, sixth, seventh time, or other women that have sat here and interviewed women that have sat here and interviewed women that have sat here and interviewed and looked in their faces is the regret and looked in their faces is the regret and looked in their faces is the regret of having that decision taken taken away

2:52of having that decision taken taken away of having that decision taken taken away from you is going to be much much worse from you is going to be much much worse from you is going to be much much worse than than than the inconvenience the inconvenience the inconvenience of the choosing an imperfect time to of the choosing an imperfect time to of the choosing an imperfect time to have the kid. So, funnily enough, I w I have the kid. So, funnily enough, I w I have the kid. So, funnily enough, I w I don't people don't really know this cuz don't people don't really know this cuz don't people don't really know this cuz I don't talk about this, but I walked I don't talk about this, but I walked I don't talk about this, but I walked away from this podcast a couple just away from this podcast a couple just away from this podcast a couple just after hearing this story over and over after hearing this story over and over after hearing this story over and over again and I went to the women in my again and I went to the women in my again and I went to the women in my lives and I was like, it's like super lives and I was like, it's like super lives and I was like, it's like super annoying being that guy cuz especially annoying being that guy cuz especially annoying being that guy cuz especially as a guy saying it, I'm like, by the as a guy saying it, I'm like, by the as a guy saying it, I'm like, by the way, family planning as early as way, family planning as early as way, family planning as early as possible is probably a good idea. and possible is probably a good idea. and possible is probably a good idea. and whether that means freezing your eggs or whether that means freezing your eggs or whether that means freezing your eggs or freezing your embryos or just giving freezing your embryos or just giving freezing your embryos or just giving yourself the option in the future um is yourself the option in the future um is yourself the option in the future um is probably a good idea. And it was so probably a good idea. And it was so probably a good idea. And it was so interesting to actually see the reaction interesting to actually see the reaction interesting to actually see the reaction to me saying that to some of the women to me saying that to some of the women to me saying that to some of the women in my life that I care about like my, in my life that I care about like my, in my life that I care about like my, you know, my siblings or my partner you know, my siblings or my partner you know, my siblings or my partner because upon saying it, it wasn't because upon saying it, it wasn't because upon saying it, it wasn't incredibly wellreceived because incredibly wellreceived because incredibly wellreceived because I think it's a confronting thing to say I think it's a confronting thing to say I think it's a confronting thing to say to somebody to somebody to somebody because there's a bit of a stigma because there's a bit of a stigma because there's a bit of a stigma associated with like freezing your eggs

2:53associated with like freezing your eggs associated with like freezing your eggs and IVF and freezing your MBOS's. And and IVF and freezing your MBOS's. And and IVF and freezing your MBOS's. And even with my partner, the first time I even with my partner, the first time I even with my partner, the first time I said it to her, it was it was almost as said it to her, it was it was almost as said it to her, it was it was almost as if I was like insulting a little bit, if I was like insulting a little bit, if I was like insulting a little bit, insulting her. That's almost the the how insulting her. That's almost the the how insulting her. That's almost the the how I thought she took it for the first I thought she took it for the first I thought she took it for the first three or four minutes. But then when I three or four minutes. But then when I three or four minutes. But then when I explained what I was saying by like give explained what I was saying by like give explained what I was saying by like give let's give ourselves the option when let's give ourselves the option when let's give ourselves the option when we're older, you know, if you know, we're older, you know, if you know, we're older, you know, if you know, let's just give ourselves the option. let's just give ourselves the option. let's just give ourselves the option. And also, if you go through these And also, if you go through these And also, if you go through these procedures when you're younger, you have procedures when you're younger, you have procedures when you're younger, you have higher quality yield from the eggs you higher quality yield from the eggs you higher quality yield from the eggs you freeze or the embryos you freeze. Let's freeze or the embryos you freeze. Let's freeze or the embryos you freeze. Let's just give ourselves the option. And then just give ourselves the option. And then just give ourselves the option. And then she kind of turned 5 minutes into the she kind of turned 5 minutes into the she kind of turned 5 minutes into the conversation and then she got super conversation and then she got super conversation and then she got super excited about it like 15 minutes in and excited about it like 15 minutes in and excited about it like 15 minutes in and now we're like super excited. So like now we're like super excited. So like now we're like super excited. So like we're we're trying to conceive but also we're we're trying to conceive but also we're we're trying to conceive but also we're going to be freezing our eggs and we're going to be freezing our eggs and we're going to be freezing our eggs and freezing embryos in this year in freezing embryos in this year in freezing embryos in this year in September because and I've just tried to September because and I've just tried to September because and I've just tried to be a really big influence to the women be a really big influence to the women be a really big influence to the women in my life to like give yourself the in my life to like give yourself the in my life to like give yourself the option. And I say this because I've seen option. And I say this because I've seen option. And I say this because I've seen the regret on this podcast and that's the regret on this podcast and that's the regret on this podcast and that's what I'm saying. And I think all I think what I'm saying. And I think all I think what I'm saying. And I think all I think all people that can and I know it's all people that can and I know it's all people that can and I know it's expensive as early as you can should

2:54expensive as early as you can should expensive as early as you can should consider the fact that we live in a consider the fact that we live in a consider the fact that we live in a world that is driving productivity that world that is driving productivity that world that is driving productivity that is making us work later and later in is making us work later and later in is making us work later and later in life that is making us more obsessed life that is making us more obsessed life that is making us more obsessed with our careers and without us really with our careers and without us really with our careers and without us really knowing it there is a clock and it's knowing it there is a clock and it's knowing it there is a clock and it's robbing us of the option to make family robbing us of the option to make family robbing us of the option to make family planning decisions. planning decisions. planning decisions. >> 100% agree. I I can't I can't agree >> 100% agree. I I can't I can't agree >> 100% agree. I I can't I can't agree more. Exclamation exclamation everything more. Exclamation exclamation everything more. Exclamation exclamation everything you just said. I mean, if I had frozen you just said. I mean, if I had frozen you just said. I mean, if I had frozen my eggs or we had done, you know, IVF my eggs or we had done, you know, IVF my eggs or we had done, you know, IVF and frozen embryos that were viable and and frozen embryos that were viable and and frozen embryos that were viable and healthy, then we'd have the option, healthy, then we'd have the option, healthy, then we'd have the option, right? I mean, it's it's it's it's so right? I mean, it's it's it's it's so right? I mean, it's it's it's it's so true. And I don't know. I think I think true. And I don't know. I think I think true. And I don't know. I think I think I was just really blinded by and I was just really blinded by and I was just really blinded by and overwhelmed by, you know, how much work overwhelmed by, you know, how much work overwhelmed by, you know, how much work I have to do and thinking, "Oh, there's I have to do and thinking, "Oh, there's I have to do and thinking, "Oh, there's no way I could do more than one." no way I could do more than one." no way I could do more than one." Because, again, I when I'm a mother, I Because, again, I when I'm a mother, I Because, again, I when I'm a mother, I go all in. go all in. go all in. >> Yeah. >> Yeah. >> When I'm a podcaster, I go all in. >> When I'm a podcaster, I go all in. >> When I'm a podcaster, I go all in. That's exactly, That's exactly, That's exactly, >> you know, it's not just, you know, when >> you know, it's not just, you know, when >> you know, it's not just, you know, when I have a guest on, like I really like I I have a guest on, like I really like I I have a guest on, like I really like I need to like be really interested in need to like be really interested in need to like be really interested in them and, you know, so there's it's all

2:55them and, you know, so there's it's all them and, you know, so there's it's all in, but not giving myself that option is in, but not giving myself that option is in, but not giving myself that option is a big regret, you know, where at least a big regret, you know, where at least a big regret, you know, where at least if I had frozen my eggs down, then I if I had frozen my eggs down, then I if I had frozen my eggs down, then I would be at a point now this if I had would be at a point now this if I had would be at a point now this if I had done this, you know, when I was 39 or 40 done this, you know, when I was 39 or 40 done this, you know, when I was 39 or 40 or even if I had done it the first time, or even if I had done it the first time, or even if I had done it the first time, you know, when I was earlier in my 30s, you know, when I was earlier in my 30s, you know, when I was earlier in my 30s, I should have done that, you know, but I should have done that, you know, but I should have done that, you know, but um I just didn't have the foresight um I just didn't have the foresight um I just didn't have the foresight enough to to do that and I and I do enough to to do that and I and I do enough to to do that and I and I do regret it. So, it's great. It's great regret it. So, it's great. It's great regret it. So, it's great. It's great that you talk about it to the the women that you talk about it to the the women that you talk about it to the the women you that are in your life and even on you that are in your life and even on you that are in your life and even on the podcast. the podcast. the podcast. >> We're really bad at forecasting the fact >> We're really bad at forecasting the fact >> We're really bad at forecasting the fact that we will change that we will change that we will change this. And I think this is like really at this. And I think this is like really at this. And I think this is like really at the heart of it. Like we're really bad the heart of it. Like we're really bad the heart of it. Like we're really bad at forecasting the fact that our current at forecasting the fact that our current at forecasting the fact that our current state of mind might not be our future state of mind might not be our future state of mind might not be our future state of mind. But you've only got to state of mind. But you've only got to state of mind. But you've only got to look backwards in your life and realize look backwards in your life and realize look backwards in your life and realize how different you are and how you think how different you are and how you think how different you are and how you think and what your priorities were. I was in and what your priorities were. I was in and what your priorities were. I was in nightclubs at 18 and 19. I there's nightclubs at 18 and 19. I there's nightclubs at 18 and 19. I there's nothing for me going to a nightclub now nothing for me going to a nightclub now nothing for me going to a nightclub now be like a form of like it'd be like be like a form of like it'd be like be like a form of like it'd be like waterboarding me. It'd be like torture. waterboarding me. It'd be like torture. waterboarding me. It'd be like torture. I changed and so at like 35 at 40 45

2:56I changed and so at like 35 at 40 45 I changed and so at like 35 at 40 45 there's a high probability that I'm there's a high probability that I'm there's a high probability that I'm going to have a different perspective going to have a different perspective going to have a different perspective than the one I have now. So give myself than the one I have now. So give myself than the one I have now. So give myself the option at 45 to like you the option at 45 to like you the option at 45 to like you know so that's kind of how I think about know so that's kind of how I think about know so that's kind of how I think about it and I say this out publicly because I it and I say this out publicly because I it and I say this out publicly because I just think I don't like I don't like just think I don't like I don't like just think I don't like I don't like seeing that regret in people. seeing that regret in people. seeing that regret in people. >> It's hard. Yeah, it it's definitely >> It's hard. Yeah, it it's definitely >> It's hard. Yeah, it it's definitely hard. Thankfully, I do have this joy in hard. Thankfully, I do have this joy in hard. Thankfully, I do have this joy in my life and I'm so glad I have that. my life and I'm so glad I have that. my life and I'm so glad I have that. But, But, But, >> and I have to acknowledge the fact that >> and I have to acknowledge the fact that >> and I have to acknowledge the fact that many people even if they did want the many people even if they did want the many people even if they did want the option for fertility reasons can't have option for fertility reasons can't have option for fertility reasons can't have children. So, um it's not still not an children. So, um it's not still not an children. So, um it's not still not an option for everybody because there are, option for everybody because there are, option for everybody because there are, you know, people have certain health you know, people have certain health you know, people have certain health complications and um other issues which complications and um other issues which complications and um other issues which prevent them from having kids even if prevent them from having kids even if prevent them from having kids even if they wanted to and even if they're young they wanted to and even if they're young they wanted to and even if they're young and I've got friends in my life that and I've got friends in my life that and I've got friends in my life that unfortunately are in that situation. But unfortunately are in that situation. But unfortunately are in that situation. But yeah, thank you so much for the work yeah, thank you so much for the work yeah, thank you so much for the work that you do. It's um it's really really that you do. It's um it's really really that you do. It's um it's really really important work in part because you're so important work in part because you're so important work in part because you're so unbelievably engaging, but you're so unbelievably engaging, but you're so unbelievably engaging, but you're so because of your obsession, you're so because of your obsession, you're so because of your obsession, you're so unbelievably rigorous and in the detail unbelievably rigorous and in the detail unbelievably rigorous and in the detail of the things you talk about. And as you of the things you talk about. And as you of the things you talk about. And as you said, there's so many people around the

2:57said, there's so many people around the said, there's so many people around the world, and I know because we we meet world, and I know because we we meet world, and I know because we we meet them wherever we go in the world that them wherever we go in the world that them wherever we go in the world that don't have access to this information don't have access to this information don't have access to this information like they're not going to be on PubMed like they're not going to be on PubMed like they're not going to be on PubMed reading through the journals and trying reading through the journals and trying reading through the journals and trying to distill these big words. And I think to distill these big words. And I think to distill these big words. And I think you do a brilliant job of educating many you do a brilliant job of educating many you do a brilliant job of educating many many millions of people in every corner many millions of people in every corner many millions of people in every corner of the world through your YouTube of the world through your YouTube of the world through your YouTube channel and your Instagram etc. and um channel and your Instagram etc. and um channel and your Instagram etc. and um making these like complicated things making these like complicated things making these like complicated things accessible and if if if you're accessible and if if if you're accessible and if if if you're successful in that which you very much successful in that which you very much successful in that which you very much are you're you're tilting the trajectory are you're you're tilting the trajectory are you're you're tilting the trajectory of their life but also therefore their of their life but also therefore their of their life but also therefore their future and their kids' lives and their future and their kids' lives and their future and their kids' lives and their kids' kids' lives and um and that's a kids' kids' lives and um and that's a kids' kids' lives and um and that's a really wonderful thing and we need more really wonderful thing and we need more really wonderful thing and we need more public educators like you that have the public educators like you that have the public educators like you that have the talent of articulation and engagement talent of articulation and engagement talent of articulation and engagement that you do. There's they're very very that you do. There's they're very very that you do. There's they're very very rare and hard to come by. I do a podcast rare and hard to come by. I do a podcast rare and hard to come by. I do a podcast where I look at all these people and where I look at all these people and where I look at all these people and you're like the very very best at it and you're like the very very best at it and you're like the very very best at it and you've done it for so unbelievably long you've done it for so unbelievably long you've done it for so unbelievably long and that's why. So, thank you so much and that's why. So, thank you so much and that's why. So, thank you so much for educating us and allowing us to live for educating us and allowing us to live for educating us and allowing us to live the future that uh that'll be most the future that uh that'll be most the future that uh that'll be most conducive with our health and happiness. conducive with our health and happiness. conducive with our health and happiness. >> Well, thank you so much Stephen for the >> Well, thank you so much Stephen for the >> Well, thank you so much Stephen for the really engaging conversation and for really engaging conversation and for really engaging conversation and for asking the hard questions. asking the hard questions. asking the hard questions. >> Thank you. >> Thank you. >> Thank you. This has always blown my mind a little This has always blown my mind a little This has always blown my mind a little bit. 53% of you that listen to the show

2:58bit. 53% of you that listen to the show bit. 53% of you that listen to the show regularly haven't yet subscribed to the regularly haven't yet subscribed to the regularly haven't yet subscribed to the show. So, could I ask you for a favor? show. So, could I ask you for a favor? show. So, could I ask you for a favor? If you like the show and you like what If you like the show and you like what If you like the show and you like what we do here and you want to support us, we do here and you want to support us, we do here and you want to support us, the free simple way that you can do just the free simple way that you can do just the free simple way that you can do just that is by hitting the subscribe button. that is by hitting the subscribe button. that is by hitting the subscribe button. And my commitment to you is if you do And my commitment to you is if you do And my commitment to you is if you do that, then I'll do everything in my that, then I'll do everything in my that, then I'll do everything in my power, me and my team, to make sure that power, me and my team, to make sure that power, me and my team, to make sure that this show is better for you every single this show is better for you every single this show is better for you every single week. We'll listen to your feedback. week. We'll listen to your feedback. week. We'll listen to your feedback. We'll find the guests that you want me We'll find the guests that you want me We'll find the guests that you want me to speak to, and we'll continue to do to speak to, and we'll continue to do to speak to, and we'll continue to do what we do. Thank you so much. [Music] [Music] Heat. Heat. N. Heat. Heat. N. Heat. Heat. N. [Music]

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