Dr Rhonda Patrick Anti aging Nutrition Cancer Fasting Sauna
00:00[Music] I wouldn't miss it for the world that's I wouldn't miss it for the world that's perfectly organized really well done and perfectly organized really well done and perfectly organized really well done and you just know in your hair that it's a you just know in your hair that it's a you just know in your hair that it's a good place to be good place to be good place to be [Music] here we go Dr Patrick how are you doing happy to see you as well happy to see you as well so so so I heard that you are you're pregnant as I heard that you are you're pregnant as I heard that you are you're pregnant as we speak so how many months are we doing we speak so how many months are we doing we speak so how many months are we doing I am pregnant I'm five months pregnant I am pregnant I'm five months pregnant I am pregnant I'm five months pregnant with um with um with um my first child so my husband and I are my first child so my husband and I are my first child so my husband and I are extremely excited and extremely excited and extremely excited and happy and thrilled and you know anxious
01:00happy and thrilled and you know anxious happy and thrilled and you know anxious and all those things all those you know and all those things all those you know and all those things all those you know emotions that you can imagine first time emotions that you can imagine first time emotions that you can imagine first time parents feel so I see I see um we're all parents feel so I see I see um we're all parents feel so I see I see um we're all very glad that you joined us for for very glad that you joined us for for very glad that you joined us for for this q a webinar on nutrition health and this q a webinar on nutrition health and this q a webinar on nutrition health and everything that goes into it I'm everything that goes into it I'm everything that goes into it I'm definitely definitely definitely I'm pretty sure we're gonna touch also I'm pretty sure we're gonna touch also I'm pretty sure we're gonna touch also nutrition and pregnancy in this call but nutrition and pregnancy in this call but nutrition and pregnancy in this call but let's start from nutrition and and so on let's start from nutrition and and so on let's start from nutrition and and so on so what what would you say are the kind so what what would you say are the kind so what what would you say are the kind of key cornerstones when it comes to of key cornerstones when it comes to of key cornerstones when it comes to nutrition that people often forget nutrition that people often forget nutrition that people often forget the people often forget it I think is the people often forget it I think is the people often forget it I think is the key the key the key um you know I personally think some of um you know I personally think some of um you know I personally think some of the key cornerstones to nutrition are the key cornerstones to nutrition are the key cornerstones to nutrition are making sure you're getting adequate making sure you're getting adequate making sure you're getting adequate micronutrients and I don't think anyone micronutrients and I don't think anyone micronutrients and I don't think anyone that's heard me speak before is that's heard me speak before is that's heard me speak before is surprised by me answering this with this surprised by me answering this with this surprised by me answering this with this way but way but way but micronutrients are about 30 to 40
02:00micronutrients are about 30 to 40 micronutrients are about 30 to 40 essential vitamins minerals amino acids essential vitamins minerals amino acids essential vitamins minerals amino acids and fatty acids that we have to get from and fatty acids that we have to get from and fatty acids that we have to get from our diet our diet our diet because we don't make them in our body because we don't make them in our body because we don't make them in our body and they're doing you know extremely and they're doing you know extremely and they're doing you know extremely important functions in in a variety of important functions in in a variety of important functions in in a variety of different tissues in our body that are different tissues in our body that are different tissues in our body that are running our metabolism running the way running our metabolism running the way running our metabolism running the way neurotransmitters are being released or neurotransmitters are being released or neurotransmitters are being released or you know basically just running all the you know basically just running all the you know basically just running all the physiological functions in our body in physiological functions in our body in physiological functions in our body in fact around fact around fact around 22 percent of all enzymes which are 22 percent of all enzymes which are 22 percent of all enzymes which are specialized proteins in the body that specialized proteins in the body that specialized proteins in the body that are that are doing a a certain function are that are doing a a certain function are that are doing a a certain function that's usually involved in metabolism that's usually involved in metabolism that's usually involved in metabolism actually require a cofactor which actually require a cofactor which actually require a cofactor which happens to be either a vitamin or a happens to be either a vitamin or a happens to be either a vitamin or a mineral to to actually function properly mineral to to actually function properly mineral to to actually function properly so getting those micronutrients from so getting those micronutrients from so getting those micronutrients from your food is extremely important and I your food is extremely important and I your food is extremely important and I think a lot of people focus a lot on think a lot of people focus a lot on think a lot of people focus a lot on macronutrients they're very concerned macronutrients they're very concerned macronutrients they're very concerned about about about you know the carbohydrate content the you know the carbohydrate content the you know the carbohydrate content the protein content the fat content and protein content the fat content and protein content the fat content and often sort of ignore the importance of
03:00often sort of ignore the importance of often sort of ignore the importance of all the micronutrients that are present all the micronutrients that are present all the micronutrients that are present in our Foods so that's probably one of in our Foods so that's probably one of in our Foods so that's probably one of the most important the most important the most important in my in my opinion parts of nutrition in my in my opinion parts of nutrition in my in my opinion parts of nutrition I see which ones are the micronutrients I see which ones are the micronutrients I see which ones are the micronutrients that people are most deficient in um well there's been you know most of um well there's been you know most of the research that I cite has been done the research that I cite has been done the research that I cite has been done in the United States you know so it's in the United States you know so it's in the United States you know so it's possible that deficiencies vary possible that deficiencies vary possible that deficiencies vary according to region you know in according to region you know in according to region you know in countries certain people have different countries certain people have different countries certain people have different diets but you know generally speaking at diets but you know generally speaking at diets but you know generally speaking at least you know to the United States least you know to the United States least you know to the United States micronutrients that are most prevalent micronutrients that are most prevalent micronutrients that are most prevalent in in deficiency or magnesium about half in in deficiency or magnesium about half in in deficiency or magnesium about half the country is deficient in magnesium the country is deficient in magnesium the country is deficient in magnesium um magnesium is extremely important it's um magnesium is extremely important it's um magnesium is extremely important it's involved in you know over 300 different involved in you know over 300 different involved in you know over 300 different biochemical reactions in the body the biochemical reactions in the body the biochemical reactions in the body the first and foremost being you can't make first and foremost being you can't make first and foremost being you can't make energy in the form of ATP or use ATP
04:00energy in the form of ATP or use ATP energy in the form of ATP or use ATP without magnesium so magnesium is pretty without magnesium so magnesium is pretty without magnesium so magnesium is pretty darn important in that respect however darn important in that respect however darn important in that respect however you also need magnesium to repair damage you also need magnesium to repair damage you also need magnesium to repair damage to your DNA which is constantly being to your DNA which is constantly being to your DNA which is constantly being done I'm damaging my DNA right now done I'm damaging my DNA right now done I'm damaging my DNA right now you're damaging your DNA everyone you're damaging your DNA everyone you're damaging your DNA everyone listening is damaging their DNA because listening is damaging their DNA because listening is damaging their DNA because Normal metabolism Normal metabolism Normal metabolism creates you know metabolic byproducts creates you know metabolic byproducts creates you know metabolic byproducts that damage your DNA the beauty is is that damage your DNA the beauty is is that damage your DNA the beauty is is that we have this elegant system where that we have this elegant system where that we have this elegant system where we can repair that damage and if we we can repair that damage and if we we can repair that damage and if we didn't have that system we'd all come didn't have that system we'd all come didn't have that system we'd all come down with cancer at like the age of six down with cancer at like the age of six down with cancer at like the age of six years old so it's obviously a very years old so it's obviously a very years old so it's obviously a very elegant and important system to you know elegant and important system to you know elegant and important system to you know that we we have evolved as humans that we we have evolved as humans that we we have evolved as humans however those repair enzymes require however those repair enzymes require however those repair enzymes require magnesium to function properly and as we magnesium to function properly and as we magnesium to function properly and as we age and get older and older like age and get older and older like age and get older and older like everything DNA repair enzymes don't work everything DNA repair enzymes don't work everything DNA repair enzymes don't work as efficiently as efficiently as efficiently so it becomes even more important that so it becomes even more important that so it becomes even more important that you sort of give the repair Machinery you sort of give the repair Machinery you sort of give the repair Machinery everything that it can have to repair everything that it can have to repair everything that it can have to repair that damage that damage that damage so magnesium is a big one
05:00so magnesium is a big one so magnesium is a big one um vitamin K1 is another one which is by um vitamin K1 is another one which is by um vitamin K1 is another one which is by the way magnesium is found at the center the way magnesium is found at the center the way magnesium is found at the center of a chlorophyll molecule which is what of a chlorophyll molecule which is what of a chlorophyll molecule which is what give plants their green color so plants give plants their green color so plants give plants their green color so plants that are you know dark green leafy that are you know dark green leafy that are you know dark green leafy vegetables for example there they have vegetables for example there they have vegetables for example there they have the most you know the highest content the most you know the highest content the most you know the highest content magnesium which means people aren't magnesium which means people aren't magnesium which means people aren't eating enough greens same with vitamin eating enough greens same with vitamin eating enough greens same with vitamin K1 vitamin K1 is also found in dark K1 vitamin K1 is also found in dark K1 vitamin K1 is also found in dark leafy greens about again half the leafy greens about again half the leafy greens about again half the country is not getting enough vitamin K1 country is not getting enough vitamin K1 country is not getting enough vitamin K1 you know again indicative that people you know again indicative that people you know again indicative that people are just aren't eating their greens are just aren't eating their greens are just aren't eating their greens um um um calcium is another one people aren't calcium is another one people aren't calcium is another one people aren't getting enough of and of course vitamin getting enough of and of course vitamin getting enough of and of course vitamin D which is actually a hormone and we D which is actually a hormone and we D which is actually a hormone and we make from the Sun is another one people make from the Sun is another one people make from the Sun is another one people about 70 percent of the United States about 70 percent of the United States about 70 percent of the United States has an adequate levels of vitamin D now has an adequate levels of vitamin D now has an adequate levels of vitamin D now the vitamin D you can find modest the vitamin D you can find modest the vitamin D you can find modest amounts in some foods like fatty fish amounts in some foods like fatty fish amounts in some foods like fatty fish but by and large it's hard to find I but by and large it's hard to find I but by and large it's hard to find I mean some foods are fortified with it mean some foods are fortified with it mean some foods are fortified with it but the foods that are fortified with it
06:00but the foods that are fortified with it but the foods that are fortified with it aren't necessarily the healthiest foods aren't necessarily the healthiest foods aren't necessarily the healthiest foods either so yeah if I can jump in for a either so yeah if I can jump in for a either so yeah if I can jump in for a second so when it comes to vitamin D uh second so when it comes to vitamin D uh second so when it comes to vitamin D uh one way how you can increase the amount one way how you can increase the amount one way how you can increase the amount of vitamin D in food like mushrooms is of vitamin D in food like mushrooms is of vitamin D in food like mushrooms is to is to hydrate them in sunlight so it to is to hydrate them in sunlight so it to is to hydrate them in sunlight so it seems that they're also absorbing seems that they're also absorbing seems that they're also absorbing vitamin D as we are although it's the vitamin D as we are although it's the vitamin D as we are although it's the vitamin D2 form vitamin D2 form vitamin D2 form which kind of out of my curiosity I which kind of out of my curiosity I which kind of out of my curiosity I would love to hear like is it the same would love to hear like is it the same would love to hear like is it the same to get the vitamin D2 as D3 to get the vitamin D2 as D3 to get the vitamin D2 as D3 it's a great question temu um it's it's a great question temu um it's it's a great question temu um it's something that I've been interested in something that I've been interested in something that I've been interested in as well and I've done some reading on it as well and I've done some reading on it as well and I've done some reading on it it so vitamin D2 does not get converted it so vitamin D2 does not get converted it so vitamin D2 does not get converted into the precursor for the steroid into the precursor for the steroid into the precursor for the steroid hormone 25 hydroxy vitamin D as well as hormone 25 hydroxy vitamin D as well as hormone 25 hydroxy vitamin D as well as Vitamin D3 does but it does I mean it's Vitamin D3 does but it does I mean it's Vitamin D3 does but it does I mean it's not like it doesn't get converted so it not like it doesn't get converted so it not like it doesn't get converted so it does form you know eventually form the does form you know eventually form the does form you know eventually form the steroid hormone vitamin D steroid steroid hormone vitamin D steroid steroid hormone vitamin D steroid hormone the thing that really piqued my
07:00hormone the thing that really piqued my hormone the thing that really piqued my interest was a couple of studies that interest was a couple of studies that interest was a couple of studies that have come out over the last I'd say four have come out over the last I'd say four have come out over the last I'd say four years years years and it appears as though it's possible and it appears as though it's possible and it appears as though it's possible vitamin D2 May somehow interfere with vitamin D2 May somehow interfere with vitamin D2 May somehow interfere with vitamin D3 metabolism specifically in vitamin D3 metabolism specifically in vitamin D3 metabolism specifically in muscle tissue muscle tissue muscle tissue where it's been shown to somehow and the where it's been shown to somehow and the where it's been shown to somehow and the mechanism is still unclear to scientists mechanism is still unclear to scientists mechanism is still unclear to scientists that are doing this research somehow May that are doing this research somehow May that are doing this research somehow May interfere with converting vitamin D3 interfere with converting vitamin D3 interfere with converting vitamin D3 into 25 hydroxy vitamin D3 and then into into 25 hydroxy vitamin D3 and then into into 25 hydroxy vitamin D3 and then into 125 hydroxy vitamin D3 which is the 125 hydroxy vitamin D3 which is the 125 hydroxy vitamin D3 which is the active hormone so I used to be really active hormone so I used to be really active hormone so I used to be really um gung-ho about like getting D2 from um gung-ho about like getting D2 from um gung-ho about like getting D2 from mushrooms and I thought that was really mushrooms and I thought that was really mushrooms and I thought that was really cool and you know I'm not I'm not sure cool and you know I'm not I'm not sure cool and you know I'm not I'm not sure that it's not I still it's it's kind of that it's not I still it's it's kind of that it's not I still it's it's kind of an open question but I don't feel an open question but I don't feel an open question but I don't feel confident to say either way oh you confident to say either way oh you confident to say either way oh you should watch what your D2 take is or you should watch what your D2 take is or you should watch what your D2 take is or you should get more D2 I think I'm sort of should get more D2 I think I'm sort of should get more D2 I think I'm sort of on the fence and I'm waiting for more on the fence and I'm waiting for more on the fence and I'm waiting for more research and mostly I'm waiting for us
08:00research and mostly I'm waiting for us research and mostly I'm waiting for us to understand mechanisms and you know be to understand mechanisms and you know be to understand mechanisms and you know be able to kind of demonstrate this in a in able to kind of demonstrate this in a in able to kind of demonstrate this in a in a causal sort of way where we're giving a causal sort of way where we're giving a causal sort of way where we're giving at for example animals or rodents at for example animals or rodents at for example animals or rodents vitamin D2 and and then see how it you vitamin D2 and and then see how it you vitamin D2 and and then see how it you know is metabolized in different tissues know is metabolized in different tissues know is metabolized in different tissues and things like that so and things like that so and things like that so it's kind of a complicated answer sorry it's kind of a complicated answer sorry it's kind of a complicated answer sorry yeah when it comes to kind of trendy yeah when it comes to kind of trendy yeah when it comes to kind of trendy diets like let's say when people think diets like let's say when people think diets like let's say when people think of health and healthy eating they of health and healthy eating they of health and healthy eating they sometimes go from the kind of other end sometimes go from the kind of other end sometimes go from the kind of other end of the Spectrum which is basically like of the Spectrum which is basically like of the Spectrum which is basically like very much uh processed foods and very very much uh processed foods and very very much uh processed foods and very meat heavy and maybe carbohydrate heavy meat heavy and maybe carbohydrate heavy meat heavy and maybe carbohydrate heavy um um plants like root vegetables like plants like root vegetables like plants like root vegetables like potatoes and so on to then the kind of potatoes and so on to then the kind of potatoes and so on to then the kind of whole vegan thing like very much a whole vegan thing like very much a whole vegan thing like very much a plant-based diet and so what can you say plant-based diet and so what can you say plant-based diet and so what can you say from that what's your take on kind of from that what's your take on kind of from that what's your take on kind of going vegan or should we find something
09:00going vegan or should we find something going vegan or should we find something in the middle in the middle in the middle well I personally found something in the well I personally found something in the well I personally found something in the middle but middle but middle but I think that there are a lot of benefits I think that there are a lot of benefits I think that there are a lot of benefits to a a vegan diet in that if someone's to a a vegan diet in that if someone's to a a vegan diet in that if someone's actually eating mostly Whole Foods I actually eating mostly Whole Foods I actually eating mostly Whole Foods I mean there are people that are mean there are people that are mean there are people that are vegetarians and vegans that sort of you vegetarians and vegans that sort of you vegetarians and vegans that sort of you know lean towards eating a bunch of like know lean towards eating a bunch of like know lean towards eating a bunch of like processed foods which still wouldn't be processed foods which still wouldn't be processed foods which still wouldn't be good but let's just say for you know the good but let's just say for you know the good but let's just say for you know the topic of this conversation the vegans topic of this conversation the vegans topic of this conversation the vegans are eating Whole Foods I think that are eating Whole Foods I think that are eating Whole Foods I think that there are massive benefits to that sort there are massive benefits to that sort there are massive benefits to that sort of diet there are trade-offs as well but of diet there are trade-offs as well but of diet there are trade-offs as well but you know someone who's eating a more you know someone who's eating a more you know someone who's eating a more vegan type of diet is going to be eating vegan type of diet is going to be eating vegan type of diet is going to be eating a much larger density of vegetables a much larger density of vegetables a much larger density of vegetables um and also fruits and then in that in um and also fruits and then in that in um and also fruits and then in that in of itself in addition to the of itself in addition to the of itself in addition to the micronutrients I mean you get you're micronutrients I mean you get you're micronutrients I mean you get you're getting folate which is also in the getting folate which is also in the getting folate which is also in the greens you're getting magnesium you're greens you're getting magnesium you're greens you're getting magnesium you're getting vitamin K1 you know you're getting vitamin K1 you know you're getting vitamin K1 you know you're getting calcium vitamin C getting calcium vitamin C getting calcium vitamin C all these micronutrients you're getting all these micronutrients you're getting all these micronutrients you're getting you're also getting fermentable fibers
10:00you're also getting fermentable fibers you're also getting fermentable fibers and fermentable fiber as most people and fermentable fiber as most people and fermentable fiber as most people that are sort of Savvy with the that are sort of Savvy with the that are sort of Savvy with the nutrition fields are nutrition fields are nutrition fields are um now no we know that fermentable fiber um now no we know that fermentable fiber um now no we know that fermentable fiber is also playing a very important role in is also playing a very important role in is also playing a very important role in health via the microbiome in the gut and health via the microbiome in the gut and health via the microbiome in the gut and so so um um you know they're they're they're getting you know they're they're they're getting you know they're they're they're getting a really abundant source of this a really abundant source of this a really abundant source of this fermentable fiber and also fermentable fiber and also fermentable fiber and also non-fermentable fiber which also plays non-fermentable fiber which also plays non-fermentable fiber which also plays an important role of just moving stuff an important role of just moving stuff an important role of just moving stuff through the intestines so I think that through the intestines so I think that through the intestines so I think that those two things those two factors are those two things those two factors are those two things those two factors are really important now there's some really important now there's some really important now there's some micronutrient deficiencies or or there's micronutrient deficiencies or or there's micronutrient deficiencies or or there's some micronutrients that that vegans some micronutrients that that vegans some micronutrients that that vegans have to really focus more on because have to really focus more on because have to really focus more on because they're not found in plants you know for they're not found in plants you know for they're not found in plants you know for example example example um the omega-3 fatty acids are one um the omega-3 fatty acids are one um the omega-3 fatty acids are one really good example that's something really good example that's something really good example that's something that's especially the Marine omega-3 that's especially the Marine omega-3 that's especially the Marine omega-3 fatty acids which are found in fish you fatty acids which are found in fish you fatty acids which are found in fish you know DHA and EPA know DHA and EPA know DHA and EPA they play very important roles in the they play very important roles in the they play very important roles in the body DHA is extremely important for
11:00body DHA is extremely important for body DHA is extremely important for brain function for you know something brain function for you know something brain function for you know something like 30 of all the lipids in the brain like 30 of all the lipids in the brain like 30 of all the lipids in the brain are you know composed of DHA and are you know composed of DHA and are you know composed of DHA and they're playing extremely important they're playing extremely important they're playing extremely important roles in in the way neurons you know the roles in in the way neurons you know the roles in in the way neurons you know the structure and shape of neurons and how structure and shape of neurons and how structure and shape of neurons and how neurotransmitters are able to be neurotransmitters are able to be neurotransmitters are able to be received by the neuron because all the received by the neuron because all the received by the neuron because all the receptors are on the neuron and those receptors are on the neuron and those receptors are on the neuron and those receptors depend on how much dhas in the receptors depend on how much dhas in the receptors depend on how much dhas in the cell membrane so all these little cell membrane so all these little cell membrane so all these little intricacies you know things like that intricacies you know things like that intricacies you know things like that um Alpha linoleic acid which is the the um Alpha linoleic acid which is the the um Alpha linoleic acid which is the the plant form of Omega-3 which is found in plant form of Omega-3 which is found in plant form of Omega-3 which is found in for example walnuts or chia seeds flax for example walnuts or chia seeds flax for example walnuts or chia seeds flax seeds things like that can be converted seeds things like that can be converted seeds things like that can be converted into into into EPA and subsequently into DHA but this EPA and subsequently into DHA but this EPA and subsequently into DHA but this conversion efficiency varies it's highly conversion efficiency varies it's highly conversion efficiency varies it's highly variable actually from person to person variable actually from person to person variable actually from person to person there is a huge genetic component so there is a huge genetic component so there is a huge genetic component so there are very common variations in the
12:00there are very common variations in the there are very common variations in the gene the enzyme the gene that encodes gene the enzyme the gene that encodes gene the enzyme the gene that encodes for the enzyme that converts ala the for the enzyme that converts ala the for the enzyme that converts ala the plant omega-3 into the Marine omega-3 plant omega-3 into the Marine omega-3 plant omega-3 into the Marine omega-3 EPA such that some people do not do it EPA such that some people do not do it EPA such that some people do not do it well some people do it very well well some people do it very well well some people do it very well depending on what you know what your depending on what you know what your depending on what you know what your certain DNA makeup is you may be doing certain DNA makeup is you may be doing certain DNA makeup is you may be doing it good or maybe not maybe not doing it it good or maybe not maybe not doing it it good or maybe not maybe not doing it very well so very well so very well so um that's something to consider and um that's something to consider and um that's something to consider and there's also it's just the efficiency in there's also it's just the efficiency in there's also it's just the efficiency in itself is not very good so itself is not very good so itself is not very good so um I personally think that people that um I personally think that people that um I personally think that people that are vegans need to think about are vegans need to think about are vegans need to think about supplementing things like microalgae oil supplementing things like microalgae oil supplementing things like microalgae oil which is actually a good source of DHA which is actually a good source of DHA which is actually a good source of DHA or also vitamin D3 another one you know or also vitamin D3 another one you know or also vitamin D3 another one you know because because because the sun is obviously the best source of the sun is obviously the best source of the sun is obviously the best source of vitamin D3 UVB radiation from the sun vitamin D3 UVB radiation from the sun vitamin D3 UVB radiation from the sun has to hit your skin it converts has to hit your skin it converts has to hit your skin it converts something in your skin called dehydro something in your skin called dehydro something in your skin called dehydro cholesterol into Vitamin D3 that's cholesterol into Vitamin D3 that's cholesterol into Vitamin D3 that's released in the bloodstream blah blah released in the bloodstream blah blah released in the bloodstream blah blah blah you eventually get you know get the blah you eventually get you know get the blah you eventually get you know get the steroid hormone however you have to live
13:00steroid hormone however you have to live steroid hormone however you have to live in a region where UVB radiation is going in a region where UVB radiation is going in a region where UVB radiation is going to hit your skin and you also have to to hit your skin and you also have to to hit your skin and you also have to have a skin color that's not super dark have a skin color that's not super dark have a skin color that's not super dark because it acts as a natural sunscreen because it acts as a natural sunscreen because it acts as a natural sunscreen which blocks out UVB and so people which blocks out UVB and so people which blocks out UVB and so people nowadays have migrated all over the nowadays have migrated all over the nowadays have migrated all over the world I mean you have people from world I mean you have people from world I mean you have people from sub-Saharan Africa and Somalia now sub-Saharan Africa and Somalia now sub-Saharan Africa and Somalia now living in Minnesota or in in Sweden living in Minnesota or in in Sweden living in Minnesota or in in Sweden where you know more than half of the where you know more than half of the where you know more than half of the Year UVB radiation is not actually even Year UVB radiation is not actually even Year UVB radiation is not actually even hitting the atmosphere and so people hitting the atmosphere and so people hitting the atmosphere and so people really do need to to consider that and really do need to to consider that and really do need to to consider that and get their vitamin D levels measured and get their vitamin D levels measured and get their vitamin D levels measured and probably supplement so that's something probably supplement so that's something probably supplement so that's something um you know and then there's other ones um you know and then there's other ones um you know and then there's other ones like iron for example you know iron's like iron for example you know iron's like iron for example you know iron's obviously very abundant in red meat you obviously very abundant in red meat you obviously very abundant in red meat you know heme is the source of iron and so know heme is the source of iron and so know heme is the source of iron and so heme is what gives me the its red color heme is what gives me the its red color heme is what gives me the its red color you can find iron in some plants legumes you can find iron in some plants legumes you can find iron in some plants legumes for example or spinach however it's
14:00for example or spinach however it's for example or spinach however it's bound to phytate which makes it bound to phytate which makes it bound to phytate which makes it pretty much almost three times less pretty much almost three times less pretty much almost three times less bioavailable so it's recommended that bioavailable so it's recommended that bioavailable so it's recommended that vegetarians and vegans increase their vegetarians and vegans increase their vegetarians and vegans increase their RDA for Iron by like almost twofold RDA for Iron by like almost twofold RDA for Iron by like almost twofold things like that where where you have to things like that where where you have to things like that where where you have to like there are like there are like there are things you need to consider when you're things you need to consider when you're things you need to consider when you're having a vegan or vegetarian diet having a vegan or vegetarian diet having a vegan or vegetarian diet that you need to really be a little that you need to really be a little that you need to really be a little fastidious about and careful as your fastidious about and careful as your fastidious about and careful as your thing so just to jump in I mean that thing so just to jump in I mean that thing so just to jump in I mean that probably answer Kevin's question on the probably answer Kevin's question on the probably answer Kevin's question on the vegan diet and it's it's it's not an vegan diet and it's it's it's not an vegan diet and it's it's it's not an easy answer it's a very complex system easy answer it's a very complex system easy answer it's a very complex system when it comes to human beings you when it comes to human beings you when it comes to human beings you definitely should kind of measure your definitely should kind of measure your definitely should kind of measure your existing status and see where where the existing status and see where where the existing status and see where where the supplement supplementation really makes supplement supplementation really makes supplement supplementation really makes sense sense sense um so to put this into more practical um so to put this into more practical um so to put this into more practical terms leonomatica is asking if you would terms leonomatica is asking if you would terms leonomatica is asking if you would limit yourself to one uh uh uh if you limit yourself to one uh uh uh if you limit yourself to one uh uh uh if you would limit yourself to only three would limit yourself to only three would limit yourself to only three things to take care of your nutrition
15:00things to take care of your nutrition things to take care of your nutrition what would they be and why what would they be and why what would they be and why three things as in food intake or three things as in food intake or three things as in food intake or supplements or both supplements or both supplements or both uh let's let's start from kind of Whole uh let's let's start from kind of Whole uh let's let's start from kind of Whole Foods and we can then address the Foods and we can then address the Foods and we can then address the supplementation there's actually another supplementation there's actually another supplementation there's actually another question on kind of what would be the question on kind of what would be the question on kind of what would be the kind of most typical most beneficial kind of most typical most beneficial kind of most typical most beneficial supplements to take but yes okay so for supplements to take but yes okay so for supplements to take but yes okay so for food food food um personally the if there was just um personally the if there was just um personally the if there was just three things that I could limit you know three things that I could limit you know three things that I could limit you know my nutrition to First would be uh green my nutrition to First would be uh green my nutrition to First would be uh green plants plants plants plants plants plants in general the second would be getting in general the second would be getting in general the second would be getting omega-3 fatty acids so I would be omega-3 fatty acids so I would be omega-3 fatty acids so I would be focused on healthy fish focused on healthy fish focused on healthy fish um like wild salmon which has a low um like wild salmon which has a low um like wild salmon which has a low mercury content very low mercury content mercury content very low mercury content mercury content very low mercury content and um the third thing would be and um the third thing would be and um the third thing would be I guess it's a it's a trade-off between I guess it's a it's a trade-off between I guess it's a it's a trade-off between healthy fats protein you're making sure healthy fats protein you're making sure healthy fats protein you're making sure I'm getting I mean with the omega-3 I'm I'm getting I mean with the omega-3 I'm I'm getting I mean with the omega-3 I'm getting protein so getting protein so getting protein so so you know it's it's
16:00so you know it's it's so you know it's it's kind of like a trade-off between those kind of like a trade-off between those kind of like a trade-off between those two you know making sure I'm getting two you know making sure I'm getting two you know making sure I'm getting avocados and of course I think Omega-3s avocados and of course I think Omega-3s avocados and of course I think Omega-3s are healthy fats nuts are healthy fats nuts are healthy fats nuts um these things um these things um these things I see Arnold Paola is asking I see Arnold Paola is asking I see Arnold Paola is asking um how does your average daily meal and um how does your average daily meal and um how does your average daily meal and eating plan look like eating plan look like eating plan look like yeah so uh well right now it's changed a yeah so uh well right now it's changed a yeah so uh well right now it's changed a little but generally speaking little but generally speaking little but generally speaking my my daily my my daily my my daily meal plan is for breakfast I like to meal plan is for breakfast I like to meal plan is for breakfast I like to have eggs and some sauteed kale or have eggs and some sauteed kale or have eggs and some sauteed kale or boiled kale where I where I put a little boiled kale where I where I put a little boiled kale where I where I put a little bit of mustard powder on top the eggs bit of mustard powder on top the eggs bit of mustard powder on top the eggs are a really good source of choline and are a really good source of choline and are a really good source of choline and choline is very important for making choline is very important for making choline is very important for making methyl groups in the body and methyl methyl groups in the body and methyl methyl groups in the body and methyl groups are used for epigenetics which is groups are used for epigenetics which is groups are used for epigenetics which is a way of a way of a way of changing how much your genes are changing how much your genes are changing how much your genes are activated or deactivated based on activated or deactivated based on activated or deactivated based on various environmental stressors like various environmental stressors like various environmental stressors like like exercise or heat stress or stress
17:00like exercise or heat stress or stress like exercise or heat stress or stress in general so methyl groups play an in general so methyl groups play an in general so methyl groups play an important role in that and choline is a important role in that and choline is a important role in that and choline is a very good source of that choline also very good source of that choline also very good source of that choline also gets converted into phosphatidylcholine gets converted into phosphatidylcholine gets converted into phosphatidylcholine which is very important for cell which is very important for cell which is very important for cell membranes so I really like to take in my membranes so I really like to take in my membranes so I really like to take in my my choline you know my eggs and the kale my choline you know my eggs and the kale my choline you know my eggs and the kale of course is um my my green that I like of course is um my my green that I like of course is um my my green that I like to have greens with every meal I really to have greens with every meal I really to have greens with every meal I really try to I'm obsessed about trying to have try to I'm obsessed about trying to have try to I'm obsessed about trying to have greens with every meal right right so greens with every meal right right so greens with every meal right right so and I put mustard powder on top for the and I put mustard powder on top for the and I put mustard powder on top for the um an enzyme called myrosinase which is um an enzyme called myrosinase which is um an enzyme called myrosinase which is heat sensitive and is important for a heat sensitive and is important for a heat sensitive and is important for a compound called sulfur vein that I'm compound called sulfur vein that I'm compound called sulfur vein that I'm extremely interested in having so we extremely interested in having so we extremely interested in having so we actually have a few questions okay actually have a few questions okay actually have a few questions okay I'll move on to my lunch then maybe you I'll move on to my lunch then maybe you I'll move on to my lunch then maybe you want my lunch lunch and dinner yeah yeah want my lunch lunch and dinner yeah yeah want my lunch lunch and dinner yeah yeah uh just a quick question there was also uh just a quick question there was also uh just a quick question there was also a question on uh phosphate Idol siren so a question on uh phosphate Idol siren so a question on uh phosphate Idol siren so um or calling uh doesn't make sense to um or calling uh doesn't make sense to um or calling uh doesn't make sense to like supplement these things directly or like supplement these things directly or like supplement these things directly or should you take them in whole food should you take them in whole food should you take them in whole food sources sources sources do you want me to go on that tangent
18:00um yeah let's see if I'll I'll try to um yeah let's see if I'll I'll try to keep it really brief so keep it really brief so keep it really brief so um if you're looking for something like um if you're looking for something like um if you're looking for something like a nootropic I you know there there have a nootropic I you know there there have a nootropic I you know there there have been studies showing that choline itself been studies showing that choline itself been studies showing that choline itself is um you know can potentially be a A is um you know can potentially be a A is um you know can potentially be a A nootropic in that it can increase nootropic in that it can increase nootropic in that it can increase acetylcholine levels in the brain it can acetylcholine levels in the brain it can acetylcholine levels in the brain it can also improve uh processing speed you also improve uh processing speed you also improve uh processing speed you know like uh processing time uh you know know like uh processing time uh you know know like uh processing time uh you know decreases so that basically you're able decreases so that basically you're able decreases so that basically you're able to say things quicker and you're just a to say things quicker and you're just a to say things quicker and you're just a little sharper little sharper little sharper phosphatidylcholine is actually much phosphatidylcholine is actually much phosphatidylcholine is actually much more bioavailable than just taking more bioavailable than just taking more bioavailable than just taking choline with some sort of chelator you choline with some sort of chelator you choline with some sort of chelator you know that it's bound to so know that it's bound to so know that it's bound to so um um I I personally think that the study I I personally think that the study I I personally think that the study showing you know choline being some sort showing you know choline being some sort showing you know choline being some sort of nootropic are very they're mixed and of nootropic are very they're mixed and of nootropic are very they're mixed and often it depends on someone's Baseline often it depends on someone's Baseline often it depends on someone's Baseline level of cognitive function so people level of cognitive function so people level of cognitive function so people that perform perform poorly at Baseline
19:00that perform perform poorly at Baseline that perform perform poorly at Baseline and they take a phosphatidylcholine and they take a phosphatidylcholine and they take a phosphatidylcholine supplement in whatever your favorite supplement in whatever your favorite supplement in whatever your favorite form is uh actually can improve after form is uh actually can improve after form is uh actually can improve after taking the supplement whereas people taking the supplement whereas people taking the supplement whereas people that do not perform poorly at Baseline that do not perform poorly at Baseline that do not perform poorly at Baseline really there's no effect really there's no effect really there's no effect um in some cases there is even possibly um in some cases there is even possibly um in some cases there is even possibly a slightly negative effect so right um a slightly negative effect so right um a slightly negative effect so right um yeah when it when it comes to kind of yeah when it when it comes to kind of yeah when it when it comes to kind of supplementation some people are supplementation some people are supplementation some people are interested in getting kind of immediate interested in getting kind of immediate interested in getting kind of immediate benefit for their performance it could benefit for their performance it could benefit for their performance it could be for building more muscle or or be for building more muscle or or be for building more muscle or or dislike being high performance some dislike being high performance some dislike being high performance some people are more interested in longevity people are more interested in longevity people are more interested in longevity I see sometimes that these things are I see sometimes that these things are I see sometimes that these things are not necessarily going hand in hand if not necessarily going hand in hand if not necessarily going hand in hand if you optimize your biochemistry with you optimize your biochemistry with you optimize your biochemistry with adequate nutrition and exercise adequate nutrition and exercise adequate nutrition and exercise definitely it's going to show up also as definitely it's going to show up also as definitely it's going to show up also as improvements in cognitive function and improvements in cognitive function and improvements in cognitive function and so on but sometimes like putting a so on but sometimes like putting a so on but sometimes like putting a little bit too much gas on little bit too much gas on little bit too much gas on on the pedal is not necessary giving you on the pedal is not necessary giving you on the pedal is not necessary giving you long-term benefits kind of right I mean long-term benefits kind of right I mean long-term benefits kind of right I mean you're a bit you're you're the huge you're a bit you're you're the huge you're a bit you're you're the huge expert on longevity and cancer and so on
20:00expert on longevity and cancer and so on expert on longevity and cancer and so on like things that remote growth sometimes like things that remote growth sometimes like things that remote growth sometimes promote cancer as well is that right promote cancer as well is that right promote cancer as well is that right it's absolutely true and there's then it's absolutely true and there's then it's absolutely true and there's then there's often a trade-off not always but there's often a trade-off not always but there's often a trade-off not always but often uh and and just to kind of bring often uh and and just to kind of bring often uh and and just to kind of bring it back to the phosphatidylcholine and it back to the phosphatidylcholine and it back to the phosphatidylcholine and um I I personally you know there are um I I personally you know there are um I I personally you know there are people that actually do need to people that actually do need to people that actually do need to supplement because they have those supplement because they have those supplement because they have those variations in certain genes that don't variations in certain genes that don't variations in certain genes that don't make phosphatidylcholine very well make phosphatidylcholine very well make phosphatidylcholine very well and so um those people actually may and so um those people actually may and so um those people actually may benefit from supplementing but I also I benefit from supplementing but I also I benefit from supplementing but I also I really like to get it from from my foods really like to get it from from my foods really like to get it from from my foods and the food that I choose to really get and the food that I choose to really get and the food that I choose to really get it from is actually salmon Roe because it from is actually salmon Roe because it from is actually salmon Roe because it's very high in omega-3 fatty acids it's very high in omega-3 fatty acids it's very high in omega-3 fatty acids and phosphatidylcholine so I like to get and phosphatidylcholine so I like to get and phosphatidylcholine so I like to get my salmon row which kind of brings me to my salmon row which kind of brings me to my salmon row which kind of brings me to some of the foods I I snack on some of the foods I I snack on some of the foods I I snack on throughout the day which is an avocado throughout the day which is an avocado throughout the day which is an avocado with some salmon Roe and lemon to get with some salmon Roe and lemon to get with some salmon Roe and lemon to get all my you know healthy fats and all my you know healthy fats and all my you know healthy fats and avocados are high in potassium and also avocados are high in potassium and also avocados are high in potassium and also vitamin E various forms of vitamin E so vitamin E various forms of vitamin E so vitamin E various forms of vitamin E so that's something that I snack on lunch that's something that I snack on lunch that's something that I snack on lunch often will be often will be often will be that an avocado and some row and a
21:00that an avocado and some row and a that an avocado and some row and a smoothie where I mix in some chard and smoothie where I mix in some chard and smoothie where I mix in some chard and some kale and an apple and avocado again some kale and an apple and avocado again some kale and an apple and avocado again and some collagen powder and some collagen powder and some collagen powder and then dinner will be like a piece of and then dinner will be like a piece of and then dinner will be like a piece of meat like at either salmon or it'll be meat like at either salmon or it'll be meat like at either salmon or it'll be you know farm-raised chicken or it'll be you know farm-raised chicken or it'll be you know farm-raised chicken or it'll be a you know grass-fed piece of fillet a you know grass-fed piece of fillet a you know grass-fed piece of fillet along with some sort of greens either a along with some sort of greens either a along with some sort of greens either a salad or some sort of steamed vegetable salad or some sort of steamed vegetable salad or some sort of steamed vegetable you know some sort of greens with it and you know some sort of greens with it and you know some sort of greens with it and so that's sort of pretty much my diet so that's sort of pretty much my diet so that's sort of pretty much my diet yeah so so what's the deal with the yeah so so what's the deal with the yeah so so what's the deal with the broccoli Sprouts I mean you have an broccoli Sprouts I mean you have an broccoli Sprouts I mean you have an amazing video everyone should check it amazing video everyone should check it amazing video everyone should check it out on Broccoli sprouts and sulfuropean out on Broccoli sprouts and sulfuropean out on Broccoli sprouts and sulfuropean I actually uh I mean thank you for the I actually uh I mean thank you for the I actually uh I mean thank you for the uh for your visit to Finland recently at uh for your visit to Finland recently at uh for your visit to Finland recently at the biohacker summit that was excellent the biohacker summit that was excellent the biohacker summit that was excellent if you want to by the way check out Dr if you want to by the way check out Dr if you want to by the way check out Dr Rhonda Patrick's presentation at the Rhonda Patrick's presentation at the Rhonda Patrick's presentation at the Parker Summit 2016 plus also a lot of Parker Summit 2016 plus also a lot of Parker Summit 2016 plus also a lot of great presentation on nootropics and how
22:00great presentation on nootropics and how great presentation on nootropics and how to increase your physical and mental to increase your physical and mental to increase your physical and mental performance there's great presentation performance there's great presentation performance there's great presentation for Ben Greenfield and and other people for Ben Greenfield and and other people for Ben Greenfield and and other people alike there's a link on on this on the alike there's a link on on this on the alike there's a link on on this on the page for the previous conference package page for the previous conference package page for the previous conference package it's it's great video content with it's it's great video content with it's it's great video content with multiple camera sources multiple camera sources multiple camera sources but anyway so at the dinner after that but anyway so at the dinner after that but anyway so at the dinner after that event you you were telling me your event you you were telling me your event you you were telling me your protocol for making broccoli sprouts and protocol for making broccoli sprouts and protocol for making broccoli sprouts and I started doing it and it's I founded I started doing it and it's I founded I started doing it and it's I founded there's a cheap source of food and also there's a cheap source of food and also there's a cheap source of food and also I mean kind of really elevates me so I mean kind of really elevates me so I mean kind of really elevates me so what's the thing about it what's the thing about it what's the thing about it uh yeah so sulforaphane is something uh yeah so sulforaphane is something uh yeah so sulforaphane is something that is produced by um cruciferous that is produced by um cruciferous that is produced by um cruciferous plants so plants in the cruciferous plants so plants in the cruciferous plants so plants in the cruciferous family like broccoli kale cauliflower family like broccoli kale cauliflower family like broccoli kale cauliflower cabbage brussels sprouts Etc cabbage brussels sprouts Etc cabbage brussels sprouts Etc um and it's produced when the plant um and it's produced when the plant um and it's produced when the plant tissue is crushed or torn or chewed and tissue is crushed or torn or chewed and tissue is crushed or torn or chewed and when that happens it makes this compound when that happens it makes this compound when that happens it makes this compound called sulforaphane and sulforaphane is called sulforaphane and sulforaphane is called sulforaphane and sulforaphane is used to sort of ward off insects because used to sort of ward off insects because used to sort of ward off insects because it's you know it affects their nervous
23:00it's you know it affects their nervous it's you know it affects their nervous system and slight it's slightly you know system and slight it's slightly you know system and slight it's slightly you know slightly toxic to them doesn't kill them slightly toxic to them doesn't kill them slightly toxic to them doesn't kill them but it sort of just makes them like I but it sort of just makes them like I but it sort of just makes them like I don't want this so they go away well don't want this so they go away well don't want this so they go away well this happens to have a very hormetic this happens to have a very hormetic this happens to have a very hormetic effect in humans because it is you know effect in humans because it is you know effect in humans because it is you know something that is slightly stressful on something that is slightly stressful on something that is slightly stressful on ourselves and as a response to that phys ourselves and as a response to that phys ourselves and as a response to that phys you know that that that's physiological you know that that that's physiological you know that that that's physiological stress are our cells activate a wide stress are our cells activate a wide stress are our cells activate a wide variety of stress response Pathways variety of stress response Pathways variety of stress response Pathways mostly in this case regulated through mostly in this case regulated through mostly in this case regulated through something called the Nrf2 pathway which something called the Nrf2 pathway which something called the Nrf2 pathway which regulates over 200 different genes it's regulates over 200 different genes it's regulates over 200 different genes it's turning on Gene involved in you know turning on Gene involved in you know turning on Gene involved in you know antioxidant activity it's turning on antioxidant activity it's turning on antioxidant activity it's turning on anti-inflammatory genes turning off anti-inflammatory genes turning off anti-inflammatory genes turning off pro-inflammatory genes it's turning on pro-inflammatory genes it's turning on pro-inflammatory genes it's turning on genes involved in producing genes involved in producing genes involved in producing acetylcholine producing other acetylcholine producing other acetylcholine producing other neurotransmitters it's turning on genes neurotransmitters it's turning on genes neurotransmitters it's turning on genes involved in neurogenesis you know so involved in neurogenesis you know so involved in neurogenesis you know so it's doing all this stuff and there's a it's doing all this stuff and there's a it's doing all this stuff and there's a lot of literature out there clinical lot of literature out there clinical lot of literature out there clinical studies showing that it has a very studies showing that it has a very studies showing that it has a very positive effect on lowering inflammation
24:00positive effect on lowering inflammation positive effect on lowering inflammation in humans that take in you know in humans that take in you know in humans that take in you know sulforaphane it has a positive effect on sulforaphane it has a positive effect on sulforaphane it has a positive effect on excreting toxic compounds that we're excreting toxic compounds that we're excreting toxic compounds that we're exposed to from environmental factors exposed to from environmental factors exposed to from environmental factors such as air pollution so Benzene gets such as air pollution so Benzene gets such as air pollution so Benzene gets excreted you know and it's been shown to excreted you know and it's been shown to excreted you know and it's been shown to improved brain function in autistic improved brain function in autistic improved brain function in autistic individuals and cognitive function in individuals and cognitive function in individuals and cognitive function in autistic individuals and there's lots autistic individuals and there's lots autistic individuals and there's lots and lots of animal studies showing its and lots of animal studies showing its and lots of animal studies showing its you know protects from traumatic brain you know protects from traumatic brain you know protects from traumatic brain injury it increases acetylcholine in the injury it increases acetylcholine in the injury it increases acetylcholine in the brain it helps with depression and you brain it helps with depression and you brain it helps with depression and you know there's so much you know evidence know there's so much you know evidence know there's so much you know evidence out there that it has a very overall out there that it has a very overall out there that it has a very overall positive effect on health positive effect on health positive effect on health and broccoli Sprouts are actually the and broccoli Sprouts are actually the and broccoli Sprouts are actually the the the the um the younger the plant the more um the younger the plant the more um the younger the plant the more um sulforaphane it has so you can um sulforaphane it has so you can um sulforaphane it has so you can imagine biology kind of wants you to imagine biology kind of wants you to imagine biology kind of wants you to when you're young it's especially once when you're young it's especially once when you're young it's especially once you to be able to ward off anything that
25:00you to be able to ward off anything that you to be able to ward off anything that may possibly be a threat to your may possibly be a threat to your may possibly be a threat to your survival because you haven't passed on survival because you haven't passed on survival because you haven't passed on your genes yet so the younger plants your genes yet so the younger plants your genes yet so the younger plants have the the more uh have higher content have the the more uh have higher content have the the more uh have higher content of sulforaphane which is why broccoli of sulforaphane which is why broccoli of sulforaphane which is why broccoli Sprouts are fantastic and often often Sprouts are fantastic and often often Sprouts are fantastic and often often often in this new growth you have also often in this new growth you have also often in this new growth you have also high amounts of vitamin C for example high amounts of vitamin C for example high amounts of vitamin C for example like like like like Sprouts from pine trees and and like Sprouts from pine trees and and like Sprouts from pine trees and and Spruce Sprouts and so on those are Spruce Sprouts and so on those are Spruce Sprouts and so on those are excellent source of vitamin C as well excellent source of vitamin C as well excellent source of vitamin C as well now broccoli Sprouts a little bit more now broccoli Sprouts a little bit more now broccoli Sprouts a little bit more about that you mentioned that about that you mentioned that about that you mentioned that um it's kind of toxic to some um it's kind of toxic to some um it's kind of toxic to some microorganisms and many plants in in the microorganisms and many plants in in the microorganisms and many plants in in the world they have these mechanisms which world they have these mechanisms which world they have these mechanisms which seem to be toxic to seem to be toxic to seem to be toxic to to fungus or or bacteria or to fungus or or bacteria or to fungus or or bacteria or microorganisms but in humans they microorganisms but in humans they microorganisms but in humans they produce this uh as you mentioned produce this uh as you mentioned produce this uh as you mentioned hermetic stress effect we could add for hermetic stress effect we could add for hermetic stress effect we could add for example curcumin as one of those or
26:00example curcumin as one of those or example curcumin as one of those or chocolate or even coffee so what else chocolate or even coffee so what else chocolate or even coffee so what else comes to your mind as kind of this comes to your mind as kind of this comes to your mind as kind of this powerful plants that uh are kind of powerful plants that uh are kind of powerful plants that uh are kind of really good in our garden to keep keep really good in our garden to keep keep really good in our garden to keep keep away some of the nasties but the same away some of the nasties but the same away some of the nasties but the same and can protect themselves but at the and can protect themselves but at the and can protect themselves but at the same time they have a very beneficial same time they have a very beneficial same time they have a very beneficial effect on humans effect on humans effect on humans um I think that another one would be um I think that another one would be um I think that another one would be blueberries raspberries strawberries all blueberries raspberries strawberries all blueberries raspberries strawberries all the berries they have something in them the berries they have something in them the berries they have something in them called anthocyanins which are also called anthocyanins which are also called anthocyanins which are also something that have have a hormetic something that have have a hormetic something that have have a hormetic stress response you know effect and are stress response you know effect and are stress response you know effect and are very beneficial all sorts of flavonoids very beneficial all sorts of flavonoids very beneficial all sorts of flavonoids and polyphenols which are found in and polyphenols which are found in and polyphenols which are found in plants and fruits plants and fruits plants and fruits egcg found in green tea is another one egcg found in green tea is another one egcg found in green tea is another one you know this is also another reason why you know this is also another reason why you know this is also another reason why I really think eating a wide spectrum of I really think eating a wide spectrum of I really think eating a wide spectrum of of vegetables and fruits are are also of vegetables and fruits are are also of vegetables and fruits are are also important because important because important because we don't even know what compounds I mean we don't even know what compounds I mean we don't even know what compounds I mean these are just some of the compounds these are just some of the compounds these are just some of the compounds we've discovered right you know there's we've discovered right you know there's we've discovered right you know there's so many compounds and then there's then
27:00so many compounds and then there's then so many compounds and then there's then there's the whole microbiome I mean it there's the whole microbiome I mean it there's the whole microbiome I mean it seems exactly different foods feed seems exactly different foods feed seems exactly different foods feed different uh bacteria in the gut right different uh bacteria in the gut right different uh bacteria in the gut right absolutely it's absolutely true there's absolutely it's absolutely true there's absolutely it's absolutely true there's different types of fermentable fiber in different types of fermentable fiber in different types of fermentable fiber in different you know fruit skins in in different you know fruit skins in in different you know fruit skins in in different different different um you know seeds and different plants um you know seeds and different plants um you know seeds and different plants and vegetables and so to me it's like and vegetables and so to me it's like and vegetables and so to me it's like the the reason why I really I sort of the the reason why I really I sort of the the reason why I really I sort of eat like a vegetarian but I but I have eat like a vegetarian but I but I have eat like a vegetarian but I but I have meat but I add meat in so so the reason meat but I add meat in so so the reason meat but I add meat in so so the reason for that is because you have it's sort for that is because you have it's sort for that is because you have it's sort of like this three-way you know Trifecta of like this three-way you know Trifecta of like this three-way you know Trifecta where you're getting the micronutrients where you're getting the micronutrients where you're getting the micronutrients from the plants you're getting the from the plants you're getting the from the plants you're getting the fermentable fiber and then you're fermentable fiber and then you're fermentable fiber and then you're getting these what are what are called getting these what are what are called getting these what are what are called Xeno hermetic compounds and Xeno hermetic compounds and Xeno hermetic compounds and um the plant hormetic compounds and um the plant hormetic compounds and um the plant hormetic compounds and they're called Xeno hermetic because uh they're called Xeno hermetic because uh they're called Xeno hermetic because uh xenobiotics refer to something that is xenobiotics refer to something that is xenobiotics refer to something that is not made in the body or found in the not made in the body or found in the not made in the body or found in the body at all such as like vitamins and body at all such as like vitamins and body at all such as like vitamins and minerals are obviously found in the body minerals are obviously found in the body minerals are obviously found in the body um but um but um but sulforaphane is not so sulforaphane but sulforaphane is not so sulforaphane but sulforaphane is not so sulforaphane but it has a beneficial effect so it's a it has a beneficial effect so it's a it has a beneficial effect so it's a Xeno it has its beneficial effect
28:00Xeno it has its beneficial effect Xeno it has its beneficial effect through hormesis and so it's a Xeno through hormesis and so it's a Xeno through hormesis and so it's a Xeno hermetic compound right so you know so hermetic compound right so you know so hermetic compound right so you know so you have just there's so much there you you have just there's so much there you you have just there's so much there you know and there is all these studies also know and there is all these studies also know and there is all these studies also when it comes to the supplementation and when it comes to the supplementation and when it comes to the supplementation and uh sometimes people think that let's say uh sometimes people think that let's say uh sometimes people think that let's say taking some of these compounds or more taking some of these compounds or more taking some of these compounds or more antioxidants is good for us and there antioxidants is good for us and there antioxidants is good for us and there has been some conflicting studies that has been some conflicting studies that has been some conflicting studies that show that maybe sometimes over a show that maybe sometimes over a show that maybe sometimes over a supplementation of let's say vitamin E supplementation of let's say vitamin E supplementation of let's say vitamin E or vitamin A can actually cause growth or vitamin A can actually cause growth or vitamin A can actually cause growth of cancers for example and uh kind of of cancers for example and uh kind of of cancers for example and uh kind of inhibit apoptosis Pros that happens inhibit apoptosis Pros that happens inhibit apoptosis Pros that happens normally naturally so normally naturally so normally naturally so um what what is your take on that and uh um what what is your take on that and uh um what what is your take on that and uh and and by the way there is Marina who and and by the way there is Marina who and and by the way there is Marina who is asking that is asking that is asking that um in similar lines that there's common um in similar lines that there's common um in similar lines that there's common assumption that vitamins are good and assumption that vitamins are good and assumption that vitamins are good and she would like to know if you're taking she would like to know if you're taking she would like to know if you're taking any vitamins and supplements and why any vitamins and supplements and why any vitamins and supplements and why okay yeah so um it's absolutely true okay yeah so um it's absolutely true okay yeah so um it's absolutely true that you know you have to be very that you know you have to be very that you know you have to be very careful with what you supplement with careful with what you supplement with careful with what you supplement with particularly when it comes to
29:00particularly when it comes to particularly when it comes to antioxidants like vitamin E antioxidants like vitamin E antioxidants like vitamin E um and and also um and acetylcysteine um and and also um and acetylcysteine um and and also um and acetylcysteine for example some of these supplements for example some of these supplements for example some of these supplements because you know getting it from your because you know getting it from your because you know getting it from your food is one when you're getting you know food is one when you're getting you know food is one when you're getting you know the these antioxidants from your food the these antioxidants from your food the these antioxidants from your food it's one thing but you have to realize it's one thing but you have to realize it's one thing but you have to realize you know we have all these genes in in you know we have all these genes in in you know we have all these genes in in our cells that are our cells that are our cells that are um very powerful antioxidant genes much um very powerful antioxidant genes much um very powerful antioxidant genes much orders of magnitude more powerful than a orders of magnitude more powerful than a orders of magnitude more powerful than a supplemental antioxidant is and those supplemental antioxidant is and those supplemental antioxidant is and those genes are activated when there's slight genes are activated when there's slight genes are activated when there's slight stress and that slight stress can be stress and that slight stress can be stress and that slight stress can be coming from what's called for example coming from what's called for example coming from what's called for example reactive a little bit of reactive oxygen reactive a little bit of reactive oxygen reactive a little bit of reactive oxygen species that's produced species that's produced species that's produced and so if you don't make that at all and so if you don't make that at all and so if you don't make that at all then you may be sort of selling yourself then you may be sort of selling yourself then you may be sort of selling yourself short because now your own endogenous short because now your own endogenous short because now your own endogenous antioxidant Pathways or antioxidant Pathways or antioxidant Pathways or anti-inflammatory pathways are not being anti-inflammatory pathways are not being anti-inflammatory pathways are not being activated because they're being activated because they're being activated because they're being sequestered the the signaling molecules sequestered the the signaling molecules sequestered the the signaling molecules that activate them are being sequestered that activate them are being sequestered that activate them are being sequestered by for example vitamin E also when it
30:00by for example vitamin E also when it by for example vitamin E also when it comes to cancer comes to cancer comes to cancer supplemental antioxidants are are really supplemental antioxidants are are really supplemental antioxidants are are really it's been shown in the literature really it's been shown in the literature really it's been shown in the literature really can be harmful because cancer cells also can be harmful because cancer cells also can be harmful because cancer cells also are very sensitive to reactive oxygen are very sensitive to reactive oxygen are very sensitive to reactive oxygen species their cancer cells are primed to species their cancer cells are primed to species their cancer cells are primed to die I mean they're just holding on you die I mean they're just holding on you die I mean they're just holding on you know as much as long as they can to to know as much as long as they can to to know as much as long as they can to to not you know be be killed we have a lot not you know be be killed we have a lot not you know be be killed we have a lot of genetic mechanisms that can recognize of genetic mechanisms that can recognize of genetic mechanisms that can recognize when a cell is damaged and say we got to when a cell is damaged and say we got to when a cell is damaged and say we got to get rid of this cell but the cancer get rid of this cell but the cancer get rid of this cell but the cancer cells sort of find counter Pathways and cells sort of find counter Pathways and cells sort of find counter Pathways and say they you know they deactivate some say they you know they deactivate some say they you know they deactivate some of those Pathways and so they sort of of those Pathways and so they sort of of those Pathways and so they sort of can circumvent that well reactive oxygen can circumvent that well reactive oxygen can circumvent that well reactive oxygen species is one way that can just sort of species is one way that can just sort of species is one way that can just sort of tip them over the balance you know to tip them over the balance you know to tip them over the balance you know to the to the death side so supplemental the to the death side so supplemental the to the death side so supplemental antioxidants prevent that from happening antioxidants prevent that from happening antioxidants prevent that from happening and it's been shown at least in a couple and it's been shown at least in a couple and it's been shown at least in a couple of animal studies now multiple different of animal studies now multiple different of animal studies now multiple different types of cancer supplemental vitamin E types of cancer supplemental vitamin E types of cancer supplemental vitamin E can allow tumor cells to grow faster now
31:00can allow tumor cells to grow faster now can allow tumor cells to grow faster now that doesn't mean that all vitamin that doesn't mean that all vitamin that doesn't mean that all vitamin supplement are bad you know because like supplement are bad you know because like supplement are bad you know because like we talked about in the beginning of this we talked about in the beginning of this we talked about in the beginning of this seminar seminar seminar a lot of people are deficient in many a lot of people are deficient in many a lot of people are deficient in many micronutrients and so you know and it's micronutrients and so you know and it's micronutrients and so you know and it's also kind of hard to really eat a also kind of hard to really eat a also kind of hard to really eat a well-balanced diet and make sure you're well-balanced diet and make sure you're well-balanced diet and make sure you're getting enough of these micronutrients getting enough of these micronutrients getting enough of these micronutrients so you know there is there is sort of a so you know there is there is sort of a so you know there is there is sort of a metal ground where you it is you know I metal ground where you it is you know I metal ground where you it is you know I think in my opinion evidence shows it's think in my opinion evidence shows it's think in my opinion evidence shows it's beneficial to to take you know certain beneficial to to take you know certain beneficial to to take you know certain supplements and for me personally I I supplements and for me personally I I supplements and for me personally I I sort of sort of sort of um I like to take a multivitamin which um I like to take a multivitamin which um I like to take a multivitamin which has doesn't have really high has doesn't have really high has doesn't have really high concentrations of everything but it has concentrations of everything but it has concentrations of everything but it has a lot of the B vitamins you know B a lot of the B vitamins you know B a lot of the B vitamins you know B vitamins are extremely all these vitamins are extremely all these vitamins are extremely all these different B vitamins are extremely different B vitamins are extremely different B vitamins are extremely important for mitochondrial function important for mitochondrial function important for mitochondrial function they're important for metabolism they're important for metabolism they're important for metabolism it has Trace elements in it it has it has Trace elements in it it has it has Trace elements in it it has selenium it has iodine you know which I selenium it has iodine you know which I selenium it has iodine you know which I try to get for my diet but it's nice to try to get for my diet but it's nice to try to get for my diet but it's nice to have just a little bit of insurance to have just a little bit of insurance to have just a little bit of insurance to make sure I I'm still getting you know
32:00make sure I I'm still getting you know make sure I I'm still getting you know I'm still getting enough of it so I like I'm still getting enough of it so I like I'm still getting enough of it so I like to take a multivitamin and then I take to take a multivitamin and then I take to take a multivitamin and then I take vitamin D because one I am even though I vitamin D because one I am even though I vitamin D because one I am even though I live in Southern California yeah which live in Southern California yeah which live in Southern California yeah which is you know probably one of the sunniest is you know probably one of the sunniest is you know probably one of the sunniest places in in the United States I also am places in in the United States I also am places in in the United States I also am not outside in the sun a lot there is not outside in the sun a lot there is not outside in the sun a lot there is asking what is the optimal level of asking what is the optimal level of asking what is the optimal level of vitamin D vitamin D vitamin D the optimal level of vitamin D in my the optimal level of vitamin D in my the optimal level of vitamin D in my opinion I have sort of done a lot of opinion I have sort of done a lot of opinion I have sort of done a lot of research on vitamin D I've published on research on vitamin D I've published on research on vitamin D I've published on it as well and it as well and it as well and um from my my opinion um from my my opinion um from my my opinion um the optimal levels of vitamin D based um the optimal levels of vitamin D based um the optimal levels of vitamin D based on all cause mortality studies so on all cause mortality studies so on all cause mortality studies so there's about 33 different studies that there's about 33 different studies that there's about 33 different studies that were published between 1960 to 2013 that were published between 1960 to 2013 that were published between 1960 to 2013 that looked and measured people's vitamin D looked and measured people's vitamin D looked and measured people's vitamin D levels and then correlated that with you levels and then correlated that with you levels and then correlated that with you know their when they died and what they know their when they died and what they know their when they died and what they died of and how old they were when they died of and how old they were when they died of and how old they were when they died and people that had vitamin D died and people that had vitamin D died and people that had vitamin D levels between 40 to 60 nanograms per levels between 40 to 60 nanograms per levels between 40 to 60 nanograms per milliliter so to convert that into
33:00milliliter so to convert that into milliliter so to convert that into nanomoles per liter you would have to nanomoles per liter you would have to nanomoles per liter you would have to multiply that by 2.5 I think probably in multiply that by 2.5 I think probably in multiply that by 2.5 I think probably in many European countries the units are many European countries the units are many European countries the units are different different so see 40 to 60 nanograms per milliliter so see 40 to 60 nanograms per milliliter so see 40 to 60 nanograms per milliliter was associated with the lowest all-cause was associated with the lowest all-cause was associated with the lowest all-cause mortality in those 33 different studies mortality in those 33 different studies mortality in those 33 different studies to me that was pretty compelling to me that was pretty compelling to me that was pretty compelling evidence and then in addition to that evidence and then in addition to that evidence and then in addition to that there's also been evidence that I've there's also been evidence that I've there's also been evidence that I've looked at for example telomere length in looked at for example telomere length in looked at for example telomere length in people's leukocytes their white blood people's leukocytes their white blood people's leukocytes their white blood cells and again found the same levels 40 cells and again found the same levels 40 cells and again found the same levels 40 to 60 nanograms per milliliter was to 60 nanograms per milliliter was to 60 nanograms per milliliter was associated with the longest telomere associated with the longest telomere associated with the longest telomere length and telomeres are a biomarker for length and telomeres are a biomarker for length and telomeres are a biomarker for aging the shorter they get aging the shorter they get aging the shorter they get um it's it's the shorter telomeres get um it's it's the shorter telomeres get um it's it's the shorter telomeres get the more it's considered to be a the more it's considered to be a the more it's considered to be a pro-aging phenomenon telomeres are very pro-aging phenomenon telomeres are very pro-aging phenomenon telomeres are very important for protecting they're at the important for protecting they're at the important for protecting they're at the ends of your chromosomes and they're ends of your chromosomes and they're ends of your chromosomes and they're protecting all your DNA inside of your protecting all your DNA inside of your protecting all your DNA inside of your chromosomes from damage from all sorts chromosomes from damage from all sorts chromosomes from damage from all sorts of you know bad things and as they of you know bad things and as they of you know bad things and as they become really short they can't do that become really short they can't do that become really short they can't do that anymore let me interrupt for a second so
34:00anymore let me interrupt for a second so anymore let me interrupt for a second so CD cine Kevin is asking how to avoid the CD cine Kevin is asking how to avoid the CD cine Kevin is asking how to avoid the shortening of telomeres and Kim reeboka shortening of telomeres and Kim reeboka shortening of telomeres and Kim reeboka is asking about your thoughts on the is asking about your thoughts on the is asking about your thoughts on the different products that are now marketed different products that are now marketed different products that are now marketed for support or repairing the telomeres for support or repairing the telomeres for support or repairing the telomeres or otherwise slowing down aging so or otherwise slowing down aging so or otherwise slowing down aging so what's your take on these two questions what's your take on these two questions what's your take on these two questions okay so just very briefly we know that okay so just very briefly we know that okay so just very briefly we know that things that accelerate telomere things that accelerate telomere things that accelerate telomere shortening are stress stress has been shortening are stress stress has been shortening are stress stress has been shown in multiple studies to accelerate shown in multiple studies to accelerate shown in multiple studies to accelerate the shortening of telomere the shortening of telomere the shortening of telomere refined sugar has been shown to to refined sugar has been shown to to refined sugar has been shown to to shorten telomeres because through shorten telomeres because through shorten telomeres because through inflammation inflammation itself has inflammation inflammation itself has inflammation inflammation itself has been shown to shorten telomeres actually been shown to shorten telomeres actually been shown to shorten telomeres actually vitamin D has been shown to to Stave off vitamin D has been shown to to Stave off vitamin D has been shown to to Stave off telomere shortening as well as omega-3 telomere shortening as well as omega-3 telomere shortening as well as omega-3 there's two studies that have been done there's two studies that have been done there's two studies that have been done out of the lab of Elizabeth Blackburn out of the lab of Elizabeth Blackburn out of the lab of Elizabeth Blackburn who actually got the Nobel Prize in who actually got the Nobel Prize in who actually got the Nobel Prize in physiology and Medicine 2009 for physiology and Medicine 2009 for physiology and Medicine 2009 for discovering the enzyme telomerase that discovering the enzyme telomerase that discovering the enzyme telomerase that can rebuild telomeres so so anything can rebuild telomeres so so anything can rebuild telomeres so so anything that's causing inflammation that's that's causing inflammation that's that's causing inflammation that's causing stress and also some of these
35:00causing stress and also some of these causing stress and also some of these nutrient micronutrient deficiencies can nutrient micronutrient deficiencies can nutrient micronutrient deficiencies can accelerate the shortening of telomeres accelerate the shortening of telomeres accelerate the shortening of telomeres things that can prevent its from prevent things that can prevent its from prevent things that can prevent its from prevent telomeres from shortening too fast or telomeres from shortening too fast or telomeres from shortening too fast or making sure you're getting for example making sure you're getting for example making sure you're getting for example sample enough micronutrients vitamin D sample enough micronutrients vitamin D sample enough micronutrients vitamin D and omega-3 have been shown and omega-3 have been shown and omega-3 have been shown um meditation's been shown exercise also um meditation's been shown exercise also um meditation's been shown exercise also has been shown to slow telomere has been shown to slow telomere has been shown to slow telomere shortening uh so I think you know and shortening uh so I think you know and shortening uh so I think you know and sleep as well so pretty much everything sleep as well so pretty much everything sleep as well so pretty much everything that you're told is good for your health that you're told is good for your health that you're told is good for your health yeah you know at the level of telomeres yeah you know at the level of telomeres yeah you know at the level of telomeres is good for you supplements out there I is good for you supplements out there I is good for you supplements out there I know one is ta-65 that's the big one know one is ta-65 that's the big one know one is ta-65 that's the big one that has um does have some evidence that that has um does have some evidence that that has um does have some evidence that it can lengthen telomeres by activating it can lengthen telomeres by activating it can lengthen telomeres by activating an enzyme called telomerase which we an enzyme called telomerase which we an enzyme called telomerase which we have in all of our cells however the have in all of our cells however the have in all of our cells however the gene is normally silenced in most cells gene is normally silenced in most cells gene is normally silenced in most cells which means the gene is there but it's which means the gene is there but it's which means the gene is there but it's not activated uh and so the cells that not activated uh and so the cells that not activated uh and so the cells that it is activated in our our leukocytes it is activated in our our leukocytes it is activated in our our leukocytes and stem cells and also our our germ
36:00and stem cells and also our our germ and stem cells and also our our germ cells so you know cells in the sperm and cells so you know cells in the sperm and cells so you know cells in the sperm and egg yeah is it also activated in cancer egg yeah is it also activated in cancer egg yeah is it also activated in cancer to some degree yes so that's what I was to some degree yes so that's what I was to some degree yes so that's what I was going to get to um the reason why it is going to get to um the reason why it is going to get to um the reason why it is not active in most of our tissues is not active in most of our tissues is not active in most of our tissues is because cancer cells because cancer cells because cancer cells um they they sort of have found a way to um they they sort of have found a way to um they they sort of have found a way to become immortal they find as many become immortal they find as many become immortal they find as many different ways to become immortal as different ways to become immortal as different ways to become immortal as they can and one of the ways they become they can and one of the ways they become they can and one of the ways they become immortal is they reactivate telomerase immortal is they reactivate telomerase immortal is they reactivate telomerase in a cell that doesn't usually have it in a cell that doesn't usually have it in a cell that doesn't usually have it turned on and so you'll have a cell that turned on and so you'll have a cell that turned on and so you'll have a cell that has telomeres that are really getting has telomeres that are really getting has telomeres that are really getting short court and when telomeres start to short court and when telomeres start to short court and when telomeres start to get really short it means a person's get really short it means a person's get really short it means a person's older one that's one two it means a older one that's one two it means a older one that's one two it means a person has acquired a lot of DNA damage person has acquired a lot of DNA damage person has acquired a lot of DNA damage so DNA damage the first thing inside of so DNA damage the first thing inside of so DNA damage the first thing inside of the cell that takes the hit or telomeres the cell that takes the hit or telomeres the cell that takes the hit or telomeres because telomeres are protecting your because telomeres are protecting your because telomeres are protecting your DNA because they don't want your DNA to DNA because they don't want your DNA to DNA because they don't want your DNA to get mutations so the telomeres take the get mutations so the telomeres take the get mutations so the telomeres take the hit and so that's so basically it's a hit and so that's so basically it's a hit and so that's so basically it's a it's a damaged cell well a damaged cell
37:00it's a damaged cell well a damaged cell it's a damaged cell well a damaged cell once the telomeres get really short the once the telomeres get really short the once the telomeres get really short the cell recognizes wait this is bad the cell recognizes wait this is bad the cell recognizes wait this is bad the cell's damage and it kills itself cell's damage and it kills itself cell's damage and it kills itself through a mechanism called apoptosis it through a mechanism called apoptosis it through a mechanism called apoptosis it activates all these genetic Pathways activates all these genetic Pathways activates all these genetic Pathways however when Hilda Amore is reactivated however when Hilda Amore is reactivated however when Hilda Amore is reactivated it doesn't allow that mechanism to come it doesn't allow that mechanism to come it doesn't allow that mechanism to come into play what ends up happening is the into play what ends up happening is the into play what ends up happening is the damaged cell starts to rebuild its damaged cell starts to rebuild its damaged cell starts to rebuild its telomeres but the problem is is that the telomeres but the problem is is that the telomeres but the problem is is that the cell has already been so damaged that it cell has already been so damaged that it cell has already been so damaged that it shouldn't it shouldn't be around it shouldn't it shouldn't be around it shouldn't it shouldn't be around it should it should die so part of the should it should die so part of the should it should die so part of the problem and sort of the my concern with problem and sort of the my concern with problem and sort of the my concern with something like ta-65 is you don't know something like ta-65 is you don't know something like ta-65 is you don't know what cells you're reactivating what cells you're reactivating what cells you're reactivating telomerase in you know so it's something telomerase in you know so it's something telomerase in you know so it's something it may not be a problem I mean there are it may not be a problem I mean there are it may not be a problem I mean there are obviously are people taking it but you obviously are people taking it but you obviously are people taking it but you know cancer also takes several decades know cancer also takes several decades know cancer also takes several decades to form and so you may not we may not to form and so you may not we may not to form and so you may not we may not know anything until 30 or 40 years from know anything until 30 or 40 years from know anything until 30 or 40 years from now so I'm a little cautious when it now so I'm a little cautious when it now so I'm a little cautious when it comes to some of those supplements out comes to some of those supplements out comes to some of those supplements out there that that claim to rebuild there that that claim to rebuild there that that claim to rebuild telomere another thing that people
38:00telomere another thing that people telomere another thing that people promote to kind of uh promote to kind of uh promote to kind of uh as a tool for longevity is fasting and as a tool for longevity is fasting and as a tool for longevity is fasting and especially recently ketogenic diets and especially recently ketogenic diets and especially recently ketogenic diets and intermittent fasting what's your take on intermittent fasting what's your take on intermittent fasting what's your take on on these uh on their thoughts on these uh on their thoughts on these uh on their thoughts um I think fasting is a extremely um I think fasting is a extremely um I think fasting is a extremely um important tool that has you know that um important tool that has you know that um important tool that has you know that humans have evolved with throughout you humans have evolved with throughout you humans have evolved with throughout you know our history know our history know our history you know because we oftentimes you know because we oftentimes you know because we oftentimes throughout our history didn't always throughout our history didn't always throughout our history didn't always have access to food and so you know have access to food and so you know have access to food and so you know during those times when food was more during those times when food was more during those times when food was more scarce we would go through a fasting scarce we would go through a fasting scarce we would go through a fasting phase and fasting has a lot of very phase and fasting has a lot of very phase and fasting has a lot of very profound effects on metabolism and on profound effects on metabolism and on profound effects on metabolism and on Aging itself so you know fasting has Aging itself so you know fasting has Aging itself so you know fasting has been shown to actually cause cells that been shown to actually cause cells that been shown to actually cause cells that are damaged to eat themselves in a are damaged to eat themselves in a are damaged to eat themselves in a process called autophagy and a top the process called autophagy and a top the process called autophagy and a top the reason that happens is because you're reason that happens is because you're reason that happens is because you're fasting and so the cell is trying to fasting and so the cell is trying to fasting and so the cell is trying to get energy from somewhere in order to
39:00get energy from somewhere in order to get energy from somewhere in order to you know feed the rest of the tissues you know feed the rest of the tissues you know feed the rest of the tissues the rest of the the cells in the tissue the rest of the the cells in the tissue the rest of the the cells in the tissue and so what happens is it goes through and so what happens is it goes through and so what happens is it goes through and all these cells that have more and all these cells that have more and all these cells that have more damage they get recycled and so their damage they get recycled and so their damage they get recycled and so their organelles and all their parts inside of organelles and all their parts inside of organelles and all their parts inside of it get used as energy and the the it get used as energy and the the it get used as energy and the the benefit of that is that you're getting benefit of that is that you're getting benefit of that is that you're getting rid of a cell that was already rid of a cell that was already rid of a cell that was already accumulating more damaged and then also accumulating more damaged and then also accumulating more damaged and then also what ends up happening is the the body what ends up happening is the the body what ends up happening is the the body senses that you're senses that you're senses that you're um that you've gotten rid of cells and um that you've gotten rid of cells and um that you've gotten rid of cells and so you actually that that activates stem so you actually that that activates stem so you actually that that activates stem cells cells cells um to come out of their what's called um to come out of their what's called um to come out of their what's called quiescence they're usually just kind of quiescence they're usually just kind of quiescence they're usually just kind of hanging around waiting for some action hanging around waiting for some action hanging around waiting for some action they come out and they divide and they they come out and they divide and they they come out and they divide and they make new brand new cells and so it's make new brand new cells and so it's make new brand new cells and so it's kind of a way of just replenishing a kind of a way of just replenishing a kind of a way of just replenishing a cellular population with healthy Young cellular population with healthy Young cellular population with healthy Young new cells so that's a really cool and new cells so that's a really cool and new cells so that's a really cool and that's been shown a lot of that work's that's been shown a lot of that work's that's been shown a lot of that work's been shown by Dr valter Longo he's shown been shown by Dr valter Longo he's shown been shown by Dr valter Longo he's shown both in in animal studies and also he's both in in animal studies and also he's both in in animal studies and also he's done a lot of different clinical studies done a lot of different clinical studies done a lot of different clinical studies some of them more pilot than others but
40:00some of them more pilot than others but some of them more pilot than others but has shown that that happens this has shown that that happens this has shown that that happens this autophagy happens also apoptosis so the autophagy happens also apoptosis so the autophagy happens also apoptosis so the cells that are damaged die and this cells that are damaged die and this cells that are damaged die and this activates stem cells to make new cells activates stem cells to make new cells activates stem cells to make new cells and whatever tissue we're talking about and whatever tissue we're talking about and whatever tissue we're talking about whether that's the liver or it's your whether that's the liver or it's your whether that's the liver or it's your immune system or it's it's in your your immune system or it's it's in your your immune system or it's it's in your your kidneys or in your brain he's shown on kidneys or in your brain he's shown on kidneys or in your brain he's shown on all of those tissues has happened so I all of those tissues has happened so I all of those tissues has happened so I think that that's a really cool think that that's a really cool think that that's a really cool um um you know a benefit of autophagy of you know a benefit of autophagy of you know a benefit of autophagy of course also it helps normalize course also it helps normalize course also it helps normalize metabolism you know glucose regulation metabolism you know glucose regulation metabolism you know glucose regulation you know these sorts of things also uh you know these sorts of things also uh you know these sorts of things also uh become more more normalized hormones become more more normalized hormones become more more normalized hormones that you're making things that are that you're making things that are that you're making things that are involved in satiety involved in satiety involved in satiety um like leptin or things that are um like leptin or things that are um like leptin or things that are involved in hunger like gorilla and involved in hunger like gorilla and involved in hunger like gorilla and these things also can be normalized these things also can be normalized these things also can be normalized through through a fasting through a through through a fasting through a through through a fasting through a variety of different mechanisms but you variety of different mechanisms but you variety of different mechanisms but you know so there's lots of benefits yeah know so there's lots of benefits yeah know so there's lots of benefits yeah there's um there's um there's um I've been thinking about one aspect that I've been thinking about one aspect that I've been thinking about one aspect that Bruno Franca is also asking is kind of Bruno Franca is also asking is kind of Bruno Franca is also asking is kind of like how to practice intermittent like how to practice intermittent like how to practice intermittent fasting if you if you have like these
41:00fasting if you if you have like these fasting if you if you have like these blue bloodsucker dysregulation problems blue bloodsucker dysregulation problems blue bloodsucker dysregulation problems so what if you have already diabetes so what if you have already diabetes so what if you have already diabetes what if ketones production of ketones is what if ketones production of ketones is what if ketones production of ketones is not good for you not good for you not good for you um so it really depends there there are um so it really depends there there are um so it really depends there there are some there actually are studies showing some there actually are studies showing some there actually are studies showing that doing a uh a short intermittent that doing a uh a short intermittent that doing a uh a short intermittent fast under medical supervision fast under medical supervision fast under medical supervision can can actually help improve insulin can can actually help improve insulin can can actually help improve insulin sensitivity sensitivity sensitivity so and you know this is and this is not so and you know this is and this is not so and you know this is and this is not something you know something you know something you know it's something that needs to be it's something that needs to be it's something that needs to be supervised obviously if you're if you're supervised obviously if you're if you're supervised obviously if you're if you're someone that has someone that has someone that has you know type 2 diabetes you know type 2 diabetes you know type 2 diabetes um and your pancreas isn't working very um and your pancreas isn't working very um and your pancreas isn't working very well then the production of ketones may well then the production of ketones may well then the production of ketones may you know too much ketones may lead to you know too much ketones may lead to you know too much ketones may lead to ketoacidosis which is not a problem for ketoacidosis which is not a problem for ketoacidosis which is not a problem for most people but is something that's this most people but is something that's this most people but is something that's this should be considered but there are should be considered but there are should be considered but there are studies that have shown people studies that have shown people studies that have shown people um it does that fasting does improve um it does that fasting does improve um it does that fasting does improve um insulin sensitivity personally I
42:00um insulin sensitivity personally I um insulin sensitivity personally I think one of the things one of the one think one of the things one of the one think one of the things one of the one of the uh modalities of fasting which is of the uh modalities of fasting which is of the uh modalities of fasting which is a little bit different than doing like a a little bit different than doing like a a little bit different than doing like a 48 hour intermittent fast which 48 hour intermittent fast which 48 hour intermittent fast which definitely needs to be medically definitely needs to be medically definitely needs to be medically supervised supervised supervised is time restricted eating where you're is time restricted eating where you're is time restricted eating where you're basically eating all your food within a basically eating all your food within a basically eating all your food within a certain time window between 10 to 12 certain time window between 10 to 12 certain time window between 10 to 12 hours 10 hours is actually best not even hours 10 hours is actually best not even hours 10 hours is actually best not even nine hours nine or ten hours and then nine hours nine or ten hours and then nine hours nine or ten hours and then the rest of the evening you fast so the rest of the evening you fast so the rest of the evening you fast so you're fasting for 14 or 16 hours that you're fasting for 14 or 16 hours that you're fasting for 14 or 16 hours that is a little safer and also has been is a little safer and also has been is a little safer and also has been shown to improve group insulin shown to improve group insulin shown to improve group insulin sensitivity sensitivity and regulate sensitivity sensitivity and regulate sensitivity sensitivity and regulate blood glucose levels as well and that's blood glucose levels as well and that's blood glucose levels as well and that's something that I personally try to something that I personally try to something that I personally try to practice I think there's you know from practice I think there's you know from practice I think there's you know from an evolutionary perspective we were an evolutionary perspective we were an evolutionary perspective we were diurnal creatures humans are which means diurnal creatures humans are which means diurnal creatures humans are which means that we're active during the day our that we're active during the day our that we're active during the day our metabolism's active during the day and metabolism's active during the day and metabolism's active during the day and during the night is when we rest and we during the night is when we rest and we during the night is when we rest and we sleep and there's been studies that have
43:00sleep and there's been studies that have sleep and there's been studies that have looked for example at giving people just looked for example at giving people just looked for example at giving people just healthy young men the same macronutrient healthy young men the same macronutrient healthy young men the same macronutrient content meals throughout the day and content meals throughout the day and content meals throughout the day and measured insulin sensitivity measured measured insulin sensitivity measured measured insulin sensitivity measured blood glucose levels and the same meal blood glucose levels and the same meal blood glucose levels and the same meal will cause a much higher blood glucose will cause a much higher blood glucose will cause a much higher blood glucose response and insulin sensitivity goes response and insulin sensitivity goes response and insulin sensitivity goes down when it's given in the evening down when it's given in the evening down when it's given in the evening versus the morning for example even versus the morning for example even versus the morning for example even though macronutrient content is exactly though macronutrient content is exactly though macronutrient content is exactly the same calories are exactly the same the same calories are exactly the same the same calories are exactly the same right and that's because our metabolism right and that's because our metabolism right and that's because our metabolism is on a circadian rhythm meaning all is on a circadian rhythm meaning all is on a circadian rhythm meaning all these enzymes involved in metabolism these enzymes involved in metabolism these enzymes involved in metabolism involved in you know regulating insulin involved in you know regulating insulin involved in you know regulating insulin response all that stuff is active you response all that stuff is active you response all that stuff is active you know in the day and then as the day go know in the day and then as the day go know in the day and then as the day go progresses they become less active I see progresses they become less active I see progresses they become less active I see so I'm gonna switch gears a little bit so I'm gonna switch gears a little bit so I'm gonna switch gears a little bit looking at the time here in five minutes looking at the time here in five minutes looking at the time here in five minutes saunade called thermogenesis so I have a saunade called thermogenesis so I have a saunade called thermogenesis so I have a few questions here one of them is from few questions here one of them is from few questions here one of them is from Walter Meuse he's asking how does the Walter Meuse he's asking how does the Walter Meuse he's asking how does the research on sauna differ compared research on sauna differ compared research on sauna differ compared between dry saunas steam saunas and
44:00between dry saunas steam saunas and between dry saunas steam saunas and let's say infrared heating rooms so it's let's say infrared heating rooms so it's let's say infrared heating rooms so it's so nice definitely one of the things so nice definitely one of the things so nice definitely one of the things that is kind of picking up speed that is kind of picking up speed that is kind of picking up speed internationally Tim Ferris vertigrade no internationally Tim Ferris vertigrade no internationally Tim Ferris vertigrade no actually you wrote a great article in actually you wrote a great article in actually you wrote a great article in the first blog on on the health benefits the first blog on on the health benefits the first blog on on the health benefits of sauna so is there a difference of sauna so is there a difference of sauna so is there a difference between using an infrared sauna or any between using an infrared sauna or any between using an infrared sauna or any other title so on well the literature other title so on well the literature other title so on well the literature mostly the literature looks at dry sauna mostly the literature looks at dry sauna mostly the literature looks at dry sauna or I guess what would be more a typical or I guess what would be more a typical or I guess what would be more a typical Finnish sauna where your Finnish sauna where your Finnish sauna where your um you're putting you know water on on um you're putting you know water on on um you're putting you know water on on on some some heat and then creating on some some heat and then creating on some some heat and then creating steam which is a little different than steam which is a little different than steam which is a little different than just a steam shower for example just a steam shower for example just a steam shower for example um and you know so those are the main um and you know so those are the main um and you know so those are the main studies that have really shown benefits studies that have really shown benefits studies that have really shown benefits in terms of in terms of in terms of um muscle mass in terms of longevity you um muscle mass in terms of longevity you um muscle mass in terms of longevity you know lowering all cause mortality know lowering all cause mortality know lowering all cause mortality decreasing Alzheimer's risk decreasing Alzheimer's risk decreasing Alzheimer's risk um the the infrared sauna literature um the the infrared sauna literature
45:00um the the infrared sauna literature mostly focuses on uh deep sweating out mostly focuses on uh deep sweating out mostly focuses on uh deep sweating out yeah sweating out different you know yeah sweating out different you know yeah sweating out different you know possibly heavy metals and or other you possibly heavy metals and or other you possibly heavy metals and or other you know potential compounds that we know potential compounds that we know potential compounds that we shouldn't have in our system like you shouldn't have in our system like you shouldn't have in our system like you know bisphenol a uh so but the the the know bisphenol a uh so but the the the know bisphenol a uh so but the the the the fundamental core of you know of heat the fundamental core of you know of heat the fundamental core of you know of heat heat stress and the benefits from heat heat stress and the benefits from heat heat stress and the benefits from heat stress how has to do with heat you know stress how has to do with heat you know stress how has to do with heat you know so getting yourself hot is the the so getting yourself hot is the the so getting yourself hot is the the fundamental core of it and this you know fundamental core of it and this you know fundamental core of it and this you know activates a variety of hormetic stress activates a variety of hormetic stress activates a variety of hormetic stress pathways uh you know probably the the pathways uh you know probably the the pathways uh you know probably the the best example of that would be heat shock best example of that would be heat shock best example of that would be heat shock proteins which get activated when when proteins which get activated when when proteins which get activated when when your your core body temperature elevates your your core body temperature elevates your your core body temperature elevates a little bit uh and that plays heat a little bit uh and that plays heat a little bit uh and that plays heat shock proteins play an important role in shock proteins play an important role in shock proteins play an important role in in aging and preventing proteins from in aging and preventing proteins from in aging and preventing proteins from aggravating inside your cells which can aggravating inside your cells which can aggravating inside your cells which can lead to neurogenic disease it can lead lead to neurogenic disease it can lead lead to neurogenic disease it can lead to cardiovascular diseases and you know to cardiovascular diseases and you know to cardiovascular diseases and you know so there's all sorts of benefits that so there's all sorts of benefits that so there's all sorts of benefits that can be had from the heat itself steam can be had from the heat itself steam can be had from the heat itself steam shower I have seen one study comparing a
46:00shower I have seen one study comparing a shower I have seen one study comparing a steam shower and hot bath and you know steam shower and hot bath and you know steam shower and hot bath and you know depending on the amount of time that depending on the amount of time that depending on the amount of time that you're in it you can get a similar you're in it you can get a similar you're in it you can get a similar effect personally I think infrared effect personally I think infrared effect personally I think infrared saunas are much more difficult because saunas are much more difficult because saunas are much more difficult because they don't get as hot so you have to they don't get as hot so you have to they don't get as hot so you have to stay in them for a much longer duration stay in them for a much longer duration stay in them for a much longer duration than you would another sauna to get some than you would another sauna to get some than you would another sauna to get some of the heat shock protein sort of of the heat shock protein sort of of the heat shock protein sort of benefits yeah yeah there's uh one guy benefits yeah yeah there's uh one guy benefits yeah yeah there's uh one guy called Vladimir Hayes con and he has called Vladimir Hayes con and he has called Vladimir Hayes con and he has made a spreadsheet of 2000 different made a spreadsheet of 2000 different made a spreadsheet of 2000 different research articles on the health benefits research articles on the health benefits research articles on the health benefits of infrared light of infrared light of infrared light and and it's used in I mean there is and and it's used in I mean there is and and it's used in I mean there is different nanometers that we're talking different nanometers that we're talking different nanometers that we're talking about and infrared so on as kind of about and infrared so on as kind of about and infrared so on as kind of fitting into some categories there is fitting into some categories there is fitting into some categories there is also topical application of certain also topical application of certain also topical application of certain different wavelengths for different wavelengths for different wavelengths for um for their anti-inflammatory or cell um for their anti-inflammatory or cell um for their anti-inflammatory or cell growth kind of features so so that's growth kind of features so so that's growth kind of features so so that's another thing people might want to check another thing people might want to check another thing people might want to check out Jana Cooper asks asks also out Jana Cooper asks asks also out Jana Cooper asks asks also um does hot shower give you similar um does hot shower give you similar um does hot shower give you similar benefits as to genetic some biomarkers
47:00benefits as to genetic some biomarkers benefits as to genetic some biomarkers then uh using a sauna well I think hot then uh using a sauna well I think hot then uh using a sauna well I think hot showered would be a little more showered would be a little more showered would be a little more difficult because you're not completely difficult because you're not completely difficult because you're not completely submerged in the water like in a hot submerged in the water like in a hot submerged in the water like in a hot bath so hot bath would but I'm not sure bath so hot bath would but I'm not sure bath so hot bath would but I'm not sure hot shower would because you know your hot shower would because you know your hot shower would because you know your the water's sort of just hitting you and the water's sort of just hitting you and the water's sort of just hitting you and you won't you only get so hot like a you won't you only get so hot like a you won't you only get so hot like a good sort of non-scientific gauge of you good sort of non-scientific gauge of you good sort of non-scientific gauge of you know heat stress would be your heart know heat stress would be your heart know heat stress would be your heart rate elevating because that's what rate elevating because that's what rate elevating because that's what happens when you're when heat stress is happens when you're when heat stress is happens when you're when heat stress is occurring as your heart rate elevates so occurring as your heart rate elevates so occurring as your heart rate elevates so so there is a question about like what so there is a question about like what so there is a question about like what is the temperature and length for sauna is the temperature and length for sauna is the temperature and length for sauna that would be best for health so what that would be best for health so what that would be best for health so what you are saying is once you see your you are saying is once you see your you are saying is once you see your heart rate elevating you're getting some heart rate elevating you're getting some heart rate elevating you're getting some good benefits good benefits good benefits well that's that's that's the the well that's that's that's the the well that's that's that's the the non-scientific way of doing it but there non-scientific way of doing it but there non-scientific way of doing it but there are studies that have shown for example are studies that have shown for example are studies that have shown for example depending on what you're looking for so depending on what you're looking for so depending on what you're looking for so I would say you know I don't have all I would say you know I don't have all I would say you know I don't have all the studies in front of me but generally the studies in front of me but generally the studies in front of me but generally speaking about 179 degrees Fahrenheit speaking about 179 degrees Fahrenheit speaking about 179 degrees Fahrenheit um for 20 to 30 minutes seems to be sort
48:00um for 20 to 30 minutes seems to be sort um for 20 to 30 minutes seems to be sort of standard for activating HVAC proteins of standard for activating HVAC proteins of standard for activating HVAC proteins for act for lowering all cause mortality for act for lowering all cause mortality for act for lowering all cause mortality for lowering cardiovascular mortality for lowering cardiovascular mortality for lowering cardiovascular mortality and for decreasing Alzheimer's risks and for decreasing Alzheimer's risks and for decreasing Alzheimer's risks something around there something around there something around there um is what's you know pretty common now um is what's you know pretty common now um is what's you know pretty common now considering the immune system benefits considering the immune system benefits considering the immune system benefits uh okay here one is asking is it healthy uh okay here one is asking is it healthy uh okay here one is asking is it healthy to take so in a while you have flu or a to take so in a while you have flu or a to take so in a while you have flu or a cold cold cold uh personally I I don't do that because uh personally I I don't do that because uh personally I I don't do that because um when you are when you are sick when um when you are when you are sick when um when you are when you are sick when you have the flu or cold your immune you have the flu or cold your immune you have the flu or cold your immune system is in hyperactive mode which system is in hyperactive mode which system is in hyperactive mode which means energy is being sucked away from means energy is being sucked away from means energy is being sucked away from other processes in your body and it's other processes in your body and it's other processes in your body and it's being you know your immune system needs being you know your immune system needs being you know your immune system needs more energy to fight off whatever you more energy to fight off whatever you more energy to fight off whatever you know virus or bacteria it is that you're know virus or bacteria it is that you're know virus or bacteria it is that you're being exposed to so it's a very energy being exposed to so it's a very energy being exposed to so it's a very energy consuming process uh stress you know consuming process uh stress you know consuming process uh stress you know heat stress you know is a form of stress heat stress you know is a form of stress heat stress you know is a form of stress like exercise also stresses the body like exercise also stresses the body like exercise also stresses the body um also is a very energy consuming um also is a very energy consuming um also is a very energy consuming process and so stress on top of the
49:00process and so stress on top of the process and so stress on top of the stress may actually not be hormetic it stress may actually not be hormetic it stress may actually not be hormetic it may actually be detrimental so just like may actually be detrimental so just like may actually be detrimental so just like I don't go and run three miles when I I don't go and run three miles when I I don't go and run three miles when I have a cold either I wait until I'm you have a cold either I wait until I'm you have a cold either I wait until I'm you know sort of recovered from that and know sort of recovered from that and know sort of recovered from that and then and then I do it so that's my take then and then I do it so that's my take then and then I do it so that's my take on it I see on it I see on it I see now to kind of starting to wrap up a now to kind of starting to wrap up a now to kind of starting to wrap up a little bit little bit little bit umatica is asking I think if he's from umatica is asking I think if he's from umatica is asking I think if he's from Greece what are the best three Greece what are the best three Greece what are the best three strategies to implement for Optimal strategies to implement for Optimal strategies to implement for Optimal Health so everything you know like what Health so everything you know like what Health so everything you know like what would you take as kind of a good would you take as kind of a good would you take as kind of a good approach good strategies for health approach good strategies for health approach good strategies for health uh personally I think the the three uh personally I think the the three uh personally I think the the three strategies for me would be strategies for me would be strategies for me would be um obviously avoiding refined you know um obviously avoiding refined you know um obviously avoiding refined you know processed foods refined sugars refined processed foods refined sugars refined processed foods refined sugars refined carbohydrates those things you know carbohydrates those things you know carbohydrates those things you know cakes cookies soda candy all that cakes cookies soda candy all that cakes cookies soda candy all that avoiding that and eating micronutrient avoiding that and eating micronutrient avoiding that and eating micronutrient dense foods so eating a lot of greens dense foods so eating a lot of greens dense foods so eating a lot of greens um you know I think eating something
50:00um you know I think eating something um you know I think eating something that has omega-3 fatty acid in it if you that has omega-3 fatty acid in it if you that has omega-3 fatty acid in it if you don't if you don't eat fish then don't if you don't eat fish then don't if you don't eat fish then supplementing with with a high quality supplementing with with a high quality supplementing with with a high quality source of fish oil I think eating within source of fish oil I think eating within source of fish oil I think eating within a Time restricted window so eating a Time restricted window so eating a Time restricted window so eating within a 10 no longer than 12 hour time within a 10 no longer than 12 hour time within a 10 no longer than 12 hour time period a lot of people actually think period a lot of people actually think period a lot of people actually think they are but they don't you know eat they are but they don't you know eat they are but they don't you know eat within that window I think that's also within that window I think that's also within that window I think that's also extremely important for for health and extremely important for for health and extremely important for for health and it's an easy thing to implement and then it's an easy thing to implement and then it's an easy thing to implement and then I think also you know the the exercise I think also you know the the exercise I think also you know the the exercise is extremely important so I think those is extremely important so I think those is extremely important so I think those are the easiest sort of three things are the easiest sort of three things are the easiest sort of three things yeah yeah so so the three pillars one of yeah yeah so so the three pillars one of yeah yeah so so the three pillars one of them and the chair doesn't really hold them and the chair doesn't really hold them and the chair doesn't really hold so so definitely take a look at those so so definitely take a look at those so so definitely take a look at those things so um yeah I mean if you are things so um yeah I mean if you are things so um yeah I mean if you are interested in more uh ideas uh and kind interested in more uh ideas uh and kind interested in more uh ideas uh and kind of insights especially when it comes to of insights especially when it comes to of insights especially when it comes to sauna and and called thermogenesis and sauna and and called thermogenesis and sauna and and called thermogenesis and the the benefits of heat alteration on the the benefits of heat alteration on the the benefits of heat alteration on the human body Dr Rhonda Patrick has an
51:00the human body Dr Rhonda Patrick has an the human body Dr Rhonda Patrick has an excellent presentation the biker Summit excellent presentation the biker Summit excellent presentation the biker Summit 2016 recordings it's now a discount uh 2016 recordings it's now a discount uh 2016 recordings it's now a discount uh I'm gonna put the link I'm gonna put the link I'm gonna put the link on the screen so you can see where you on the screen so you can see where you on the screen so you can see where you can reach this if you are following this can reach this if you are following this can reach this if you are following this on Facebook or on Periscope or somewhere on Facebook or on Periscope or somewhere on Facebook or on Periscope or somewhere else so else so else so biohack.to slash Ronda and you can biohack.to slash Ronda and you can biohack.to slash Ronda and you can access the live stream page where you access the live stream page where you access the live stream page where you can also have links can also have links can also have links um to to what we've been discussing here um to to what we've been discussing here um to to what we've been discussing here um put very well together by by a bunch um put very well together by by a bunch um put very well together by by a bunch of different people including Dr Rhonda of different people including Dr Rhonda of different people including Dr Rhonda Patrick and I also want to tell you Patrick and I also want to tell you Patrick and I also want to tell you about about a book that I've been writing uh um the a book that I've been writing uh um the a book that I've been writing uh um the biohackers handbook biohackers handbook biohackers handbook it's uh there's the finished copy here it's uh there's the finished copy here it's uh there's the finished copy here it's a pretty big book or 500 pages or 1 it's a pretty big book or 500 pages or 1 it's a pretty big book or 500 pages or 1 500 references 500 references 500 references um hundreds of illustrations over four um hundreds of illustrations over four um hundreds of illustrations over four years of work and uh that is now also years of work and uh that is now also years of work and uh that is now also available subscription in the English available subscription in the English available subscription in the English version it's not yet available as a hard
52:00version it's not yet available as a hard version it's not yet available as a hard copy but it's coming in December 2017 copy but it's coming in December 2017 copy but it's coming in December 2017 and uh if you subscribe now you get all and uh if you subscribe now you get all and uh if you subscribe now you get all the electronic copies as they come out the electronic copies as they come out the electronic copies as they come out and also all the webinars and also all the webinars and also all the webinars ETC that we are doing there is some ETC that we are doing there is some ETC that we are doing there is some private exclusive webinars together with private exclusive webinars together with private exclusive webinars together with Dr Ole Soviet nutrition specialist the Dr Ole Soviet nutrition specialist the Dr Ole Soviet nutrition specialist the alcohol and me so we're going to be alcohol and me so we're going to be alcohol and me so we're going to be sharing you some expertise is also a sharing you some expertise is also a sharing you some expertise is also a private Facebook group where we where we private Facebook group where we where we private Facebook group where we where we are more actively answering questions as are more actively answering questions as are more actively answering questions as well well well but um yeah biohacker Summit uh how was but um yeah biohacker Summit uh how was but um yeah biohacker Summit uh how was that for you Rhonda Patrick so so what that for you Rhonda Patrick so so what that for you Rhonda Patrick so so what was your experience in 2016 and would was your experience in 2016 and would was your experience in 2016 and would you recommend that for anyone who's you recommend that for anyone who's you recommend that for anyone who's interested to go in 2017. interested to go in 2017. interested to go in 2017. I highly recommend it actually I highly recommend it actually I highly recommend it actually um honestly speaking it was the best um honestly speaking it was the best um honestly speaking it was the best conference I've ever attended so and conference I've ever attended so and conference I've ever attended so and that's you know I've attended quite a that's you know I've attended quite a that's you know I've attended quite a few conferences I mean just hands down few conferences I mean just hands down few conferences I mean just hands down the the speakers were great the the Expo the the speakers were great the the Expo the the speakers were great the the Expo was great the dinner beforehand was was was great the dinner beforehand was was was great the dinner beforehand was was fantastic and the offset event was just
53:00fantastic and the offset event was just fantastic and the offset event was just phenomenal I really enjoyed all the phenomenal I really enjoyed all the phenomenal I really enjoyed all the people I really enjoyed just you know people I really enjoyed just you know people I really enjoyed just you know the the entire package so I'm you know the the entire package so I'm you know the the entire package so I'm you know and that's and that's the honest truth I and that's and that's the honest truth I and that's and that's the honest truth I highly recommend people attend the highly recommend people attend the highly recommend people attend the biohacker conferences that's that's biohacker conferences that's that's biohacker conferences that's that's quite a endorsement right there we also quite a endorsement right there we also quite a endorsement right there we also have uh we also have a spa outside where have uh we also have a spa outside where have uh we also have a spa outside where you can try infrared so on and you can try infrared so on and you can try infrared so on and traditional Phoenix foodie that's on and traditional Phoenix foodie that's on and traditional Phoenix foodie that's on and all these things let's see in autumn in all these things let's see in autumn in all these things let's see in autumn in Helsinki Finland what we're going to Helsinki Finland what we're going to Helsinki Finland what we're going to come up with but definitely we're always come up with but definitely we're always come up with but definitely we're always always improving every year when it always improving every year when it always improving every year when it comes to to that event and uh you're as comes to to that event and uh you're as comes to to that event and uh you're as well Dr Rhonda Patrick most welcome to well Dr Rhonda Patrick most welcome to well Dr Rhonda Patrick most welcome to any of our future back or Summit events any of our future back or Summit events any of our future back or Summit events and if you want to speak at any of those and if you want to speak at any of those and if you want to speak at any of those you know just send me an email I'm you know just send me an email I'm you know just send me an email I'm pretty sure there's a lot of people who pretty sure there's a lot of people who pretty sure there's a lot of people who want to hear what you're working on as want to hear what you're working on as want to hear what you're working on as we speak but I know that you are you're we speak but I know that you are you're we speak but I know that you are you're gonna give birth so that's gonna take a gonna give birth so that's gonna take a gonna give birth so that's gonna take a lot of your attention for lot of your attention for
54:00lot of your attention for um um let's say next at least uh one and a let's say next at least uh one and a let's say next at least uh one and a half years at least judging my code or half years at least judging my code or half years at least judging my code or all the Soviet who already has a child I all the Soviet who already has a child I all the Soviet who already has a child I mean they're growing so fast and must mean they're growing so fast and must mean they're growing so fast and must must be such a must be such a must be such a such an intriguing thing to kind of jump such an intriguing thing to kind of jump such an intriguing thing to kind of jump into a nutrition researcher kind of like into a nutrition researcher kind of like into a nutrition researcher kind of like how do I kind of design the diet for how do I kind of design the diet for how do I kind of design the diet for this baby so that they can grow the most this baby so that they can grow the most this baby so that they can grow the most amazing nervous system to do the most amazing nervous system to do the most amazing nervous system to do the most amazing things in the world are you amazing things in the world are you amazing things in the world are you already looking forward to that yes I've already looking forward to that yes I've already looking forward to that yes I've been I've already been trying to design been I've already been trying to design been I've already been trying to design my program like now in utero while you my program like now in utero while you my program like now in utero while you know my my boys is developing you know know my my boys is developing you know know my my boys is developing you know so it's certainly on my mind and will so it's certainly on my mind and will so it's certainly on my mind and will continue to be on my mind you know and continue to be on my mind you know and continue to be on my mind you know and I'll probably be talking about it quite I'll probably be talking about it quite I'll probably be talking about it quite a bit Yeah is there is there by the way a bit Yeah is there is there by the way a bit Yeah is there is there by the way anything you want to share with uh women anything you want to share with uh women anything you want to share with uh women who are pregnant or or planning to who are pregnant or or planning to who are pregnant or or planning to become one in terms of diet like what become one in terms of diet like what become one in terms of diet like what should they eat more for example should they eat more for example should they eat more for example well personally from the research that
55:00well personally from the research that well personally from the research that I've done I've done I've done um I you know um I you know um I you know broad spectrum you know plants are very broad spectrum you know plants are very broad spectrum you know plants are very important lots of micronutrients in the important lots of micronutrients in the important lots of micronutrients in the greens folates extremely important for greens folates extremely important for greens folates extremely important for development also foods that are high in development also foods that are high in development also foods that are high in omega-3 fatty acids particularly in this omega-3 fatty acids particularly in this omega-3 fatty acids particularly in this case I'm actually eating salmon Roe and case I'm actually eating salmon Roe and case I'm actually eating salmon Roe and the reason for that is because the the reason for that is because the the reason for that is because the omega-3 fatty acids are in phospholipid omega-3 fatty acids are in phospholipid omega-3 fatty acids are in phospholipid form and there's been about five studies form and there's been about five studies form and there's been about five studies now that have looked at the developing now that have looked at the developing now that have looked at the developing brain and how it takes up omega-3 fatty brain and how it takes up omega-3 fatty brain and how it takes up omega-3 fatty acids it actually takes it up 10 times acids it actually takes it up 10 times acids it actually takes it up 10 times better in phospholipid form and Roe is better in phospholipid form and Roe is better in phospholipid form and Roe is one of the best sources of uh one of the best sources of uh one of the best sources of uh omega-3 and phospholipid form however omega-3 and phospholipid form however omega-3 and phospholipid form however I avoid raw fish and because of possible I avoid raw fish and because of possible I avoid raw fish and because of possible parasites so no sushi the salmon row parasites so no sushi the salmon row parasites so no sushi the salmon row that I get is frozen and if you freeze that I get is frozen and if you freeze that I get is frozen and if you freeze the the row at like minus 17 degrees the the row at like minus 17 degrees the the row at like minus 17 degrees Celsius it kills all parasite potential
56:00Celsius it kills all parasite potential Celsius it kills all parasite potential parasites that are there so I mine's parasites that are there so I mine's parasites that are there so I mine's Frozen and then I thaw it and and then I Frozen and then I thaw it and and then I Frozen and then I thaw it and and then I eat it mostly on top of avocado avocados eat it mostly on top of avocado avocados eat it mostly on top of avocado avocados um and then in addition to that I'm also um and then in addition to that I'm also um and then in addition to that I'm also eating a lot more foods with that are eating a lot more foods with that are eating a lot more foods with that are high in iron than I normally do which high in iron than I normally do which high in iron than I normally do which happens to be uh you know some sort of happens to be uh you know some sort of happens to be uh you know some sort of grass-fed you know or meat um or some grass-fed you know or meat um or some grass-fed you know or meat um or some wild you know wild uh game but um wild you know wild uh game but um wild you know wild uh game but um because iron is extremely important for because iron is extremely important for because iron is extremely important for brain development and for myelination brain development and for myelination brain development and for myelination and not getting enough iron has been and not getting enough iron has been and not getting enough iron has been shown to cause you know cognitive shown to cause you know cognitive shown to cause you know cognitive problems during pregnancy has been shown problems during pregnancy has been shown problems during pregnancy has been shown to cause cognitive problems obviously to cause cognitive problems obviously to cause cognitive problems obviously prenatal vitamins have iron in them but prenatal vitamins have iron in them but prenatal vitamins have iron in them but you need you need more than what's in you need you need more than what's in you need you need more than what's in the prenatal vitamin so getting it from the prenatal vitamin so getting it from the prenatal vitamin so getting it from your diet is very important not to your diet is very important not to your diet is very important not to mention that your you know the mother's mention that your you know the mother's mention that your you know the mother's blood cells your blood volume increases blood cells your blood volume increases blood cells your blood volume increases and so you know it's just you need even and so you know it's just you need even and so you know it's just you need even more iron for that as well so it's kind more iron for that as well so it's kind more iron for that as well so it's kind of like extremely important of like extremely important of like extremely important um so those are the kind of some of the um so those are the kind of some of the um so those are the kind of some of the things I don't drink any coffee at all things I don't drink any coffee at all things I don't drink any coffee at all no caffeine even though doctors
57:00no caffeine even though doctors no caffeine even though doctors recommend that you can have up to 300 recommend that you can have up to 300 recommend that you can have up to 300 milligrams a day which would be like the milligrams a day which would be like the milligrams a day which would be like the equivalent of like a Starbucks Grande equivalent of like a Starbucks Grande equivalent of like a Starbucks Grande coffee the reason I choose not to is coffee the reason I choose not to is coffee the reason I choose not to is multifold one is because it's been shown multifold one is because it's been shown multifold one is because it's been shown caffeine has been linked to miscarriages caffeine has been linked to miscarriages caffeine has been linked to miscarriages and also it has been linked to increased and also it has been linked to increased and also it has been linked to increased risk of clef palette risk of clef palette risk of clef palette um but in addition to that um but in addition to that um but in addition to that um just knowing and understanding the um just knowing and understanding the um just knowing and understanding the mechanism by how caffeine works like we mechanism by how caffeine works like we mechanism by how caffeine works like we know it blocks adenosine from from um know it blocks adenosine from from um know it blocks adenosine from from um interacting with the denosene receptors interacting with the denosene receptors interacting with the denosene receptors adenosine makes you sleepy and so it adenosine makes you sleepy and so it adenosine makes you sleepy and so it kind of has this immediate effect of kind of has this immediate effect of kind of has this immediate effect of making you feel alert and awake making you feel alert and awake making you feel alert and awake I just don't know what effect I mean if I just don't know what effect I mean if I just don't know what effect I mean if you're blocking adenosine receptor is you're blocking adenosine receptor is you're blocking adenosine receptor is caffeine crosses the placenta gets into caffeine crosses the placenta gets into caffeine crosses the placenta gets into the developing brain and if it does the developing brain and if it does the developing brain and if it does something similar something similar something similar does that have any effect on any sort of does that have any effect on any sort of does that have any effect on any sort of brain development I don't think we have brain development I don't think we have brain development I don't think we have any idea at all and maybe one of those any idea at all and maybe one of those any idea at all and maybe one of those things you can't quite put your finger
58:00things you can't quite put your finger things you can't quite put your finger on does it cause a little more anxiety I on does it cause a little more anxiety I on does it cause a little more anxiety I don't know because I'm uncertain about don't know because I'm uncertain about don't know because I'm uncertain about it I'm just complete I've cut it out and it I'm just complete I've cut it out and it I'm just complete I've cut it out and I miss it that's a bunch of really good I miss it that's a bunch of really good I miss it that's a bunch of really good advice for nutrition for just about advice for nutrition for just about advice for nutrition for just about anyone and also on top of that for for anyone and also on top of that for for anyone and also on top of that for for uh mothers who are waiting I really think that um so I you know I really think that um so I you know something that's very important for something that's very important for something that's very important for mothers is really trying to get exercise mothers is really trying to get exercise mothers is really trying to get exercise because exercise stimulates neurogenesis because exercise stimulates neurogenesis because exercise stimulates neurogenesis um which obviously is going on in your um which obviously is going on in your um which obviously is going on in your and you're developing a baby's brain and and you're developing a baby's brain and and you're developing a baby's brain and so um I can't run anymore like I used to so um I can't run anymore like I used to so um I can't run anymore like I used to so I'm actually I walk over three miles so I'm actually I walk over three miles so I'm actually I walk over three miles every single day so I'm walking over 21 every single day so I'm walking over 21 every single day so I'm walking over 21 miles a week which you know is probably miles a week which you know is probably miles a week which you know is probably something that we humans used to do back something that we humans used to do back something that we humans used to do back when we we had more of a agrarian type when we we had more of a agrarian type when we we had more of a agrarian type of Lifestyle so I really think it's of Lifestyle so I really think it's of Lifestyle so I really think it's important to get exercise as well important to get exercise as well important to get exercise as well absolutely absolutely I was three weeks absolutely absolutely I was three weeks absolutely absolutely I was three weeks in Southeast Asia I was carrying a huge
59:00in Southeast Asia I was carrying a huge in Southeast Asia I was carrying a huge backpack full of cameras and going to backpack full of cameras and going to backpack full of cameras and going to these national parks and hiking and these national parks and hiking and these national parks and hiking and jumping around rocks and when I came jumping around rocks and when I came jumping around rocks and when I came back my oxygen utilization was off the back my oxygen utilization was off the back my oxygen utilization was off the roof I was able to easily surpass my my roof I was able to easily surpass my my roof I was able to easily surpass my my typical Max maximums and different typical Max maximums and different typical Max maximums and different exercises and it was I didn't really exercises and it was I didn't really exercises and it was I didn't really exercise that much I was just walking exercise that much I was just walking exercise that much I was just walking around kind of like uh heavily every day around kind of like uh heavily every day around kind of like uh heavily every day at least 20 30 000 steps so I can at least 20 30 000 steps so I can at least 20 30 000 steps so I can definitely recommend that for anyone and definitely recommend that for anyone and definitely recommend that for anyone and if I mean the mood improvements were if I mean the mood improvements were if I mean the mood improvements were just phenomenal just phenomenal just phenomenal yeah so so uh I know that you have to go yeah so so uh I know that you have to go yeah so so uh I know that you have to go and uh I wish you good luck and also and uh I wish you good luck and also and uh I wish you good luck and also greetings to uh Daniel he must be uh greetings to uh Daniel he must be uh greetings to uh Daniel he must be uh really happy uh dad soon as well and uh really happy uh dad soon as well and uh really happy uh dad soon as well and uh you both as parents I wish you all good you both as parents I wish you all good you both as parents I wish you all good luck and uh check it out uh uh what's luck and uh check it out uh uh what's luck and uh check it out uh uh what's going on on the found my fitness channel going on on the found my fitness channel going on on the found my fitness channel maybe maybe we'll hear from you more maybe maybe we'll hear from you more maybe maybe we'll hear from you more about this nutritional interventions and
1:00about this nutritional interventions and about this nutritional interventions and I definitely look forward to the moment I definitely look forward to the moment I definitely look forward to the moment when when the child really comes uh when when the child really comes uh when when the child really comes uh comes to this world and what kind of comes to this world and what kind of comes to this world and what kind of hacks you are getting into at that time hacks you are getting into at that time hacks you are getting into at that time so thank you so much Dr Rhonda Patrick so thank you so much Dr Rhonda Patrick so thank you so much Dr Rhonda Patrick for your time for your time for your time my pleasure thanks for having me TAMU my pleasure thanks for having me TAMU my pleasure thanks for having me TAMU enjoyed it cool enjoyed it cool enjoyed it cool so so um I'll let you go and uh while we um I'll let you go and uh while we um I'll let you go and uh while we finish I'm gonna finish I'm gonna finish I'm gonna say a few words to or say a few words to or say a few words to or audience still here so if you audience still here so if you audience still here so if you um um if you liked this live webinar we will if you liked this live webinar we will if you liked this live webinar we will do more of them so send us feedback we do more of them so send us feedback we do more of them so send us feedback we have the chat room open and we would have the chat room open and we would have the chat room open and we would love to do more of this actually Ben love to do more of this actually Ben love to do more of this actually Ben Greenfield has already agreed to do one Greenfield has already agreed to do one Greenfield has already agreed to do one in May so there's going to be an in May so there's going to be an in May so there's going to be an invitation coming along with that I I invitation coming along with that I I invitation coming along with that I I kind of like the live aspect of this kind of like the live aspect of this kind of like the live aspect of this coming from the world of doing podcasts coming from the world of doing podcasts coming from the world of doing podcasts in a recorded fashion so I I think this
1:01in a recorded fashion so I I think this in a recorded fashion so I I think this is amazing and I like the kind of live is amazing and I like the kind of live is amazing and I like the kind of live feel and people over there listening to feel and people over there listening to feel and people over there listening to us so if you if you like what we're us so if you if you like what we're us so if you if you like what we're doing let us know and uh if if there is doing let us know and uh if if there is doing let us know and uh if if there is anything you want to share about this anything you want to share about this anything you want to share about this particular event use the hashtag BH particular event use the hashtag BH particular event use the hashtag BH Summit Summit Summit so that's the that's the hashtag for the so that's the that's the hashtag for the so that's the that's the hashtag for the conference and also for these episodes conference and also for these episodes conference and also for these episodes that we're doing and uh Dr Rhonda that we're doing and uh Dr Rhonda that we're doing and uh Dr Rhonda Patrick Patrick Patrick um was at the Parker Summit there's a um was at the Parker Summit there's a um was at the Parker Summit there's a recording of her talk and uh and also we recording of her talk and uh and also we recording of her talk and uh and also we have upcoming biker Summit events coming have upcoming biker Summit events coming have upcoming biker Summit events coming along so biohack.to Ronda they're at along so biohack.to Ronda they're at along so biohack.to Ronda they're at discount now and the tickets for discount now and the tickets for discount now and the tickets for upcoming events are in early birds so upcoming events are in early birds so upcoming events are in early birds so you definitely want to grab those you definitely want to grab those you definitely want to grab those because in Stockholm we already are over because in Stockholm we already are over because in Stockholm we already are over half of the tickets are sold so so you half of the tickets are sold so so you half of the tickets are sold so so you definitely don't want to miss that one definitely don't want to miss that one definitely don't want to miss that one and um and um and um I have actually three names to announce I have actually three names to announce I have actually three names to announce people who already used our hashtag and
1:02people who already used our hashtag and people who already used our hashtag and those people can choose either to get those people can choose either to get those people can choose either to get one of the recordings that we have done one of the recordings that we have done one of the recordings that we have done for previous spark or Summit events for for previous spark or Summit events for for previous spark or Summit events for free or a subscription to The Parkers free or a subscription to The Parkers free or a subscription to The Parkers handbook and and the names are Natasha handbook and and the names are Natasha handbook and and the names are Natasha luiscombe if you heard your name you should if you heard your name you should definitely definitely send your details to our contact form send your details to our contact form send your details to our contact form and I will hook you up with this and I will hook you up with this and I will hook you up with this freebies and for the rest of you uh I I freebies and for the rest of you uh I I freebies and for the rest of you uh I I really thank for your presence and really thank for your presence and really thank for your presence and listening and uh have a beautiful day or listening and uh have a beautiful day or listening and uh have a beautiful day or night whatever it is it's about 10 p.m night whatever it is it's about 10 p.m night whatever it is it's about 10 p.m here in Helsinki Finland and I'm Gonna here in Helsinki Finland and I'm Gonna here in Helsinki Finland and I'm Gonna Roll a little real once again I look at biohacking in this event as a
1:03I look at biohacking in this event as a critical step in self-mastery kind of critical step in self-mastery kind of critical step in self-mastery kind of everybody's a biohacker if you try to do everybody's a biohacker if you try to do everybody's a biohacker if you try to do something to optimize your body and to a something to optimize your body and to a something to optimize your body and to a certain extent who doesn't if you become mentally and physically if you become mentally and physically overwhelmingly powerful sleep is key for overwhelmingly powerful sleep is key for overwhelmingly powerful sleep is key for brain function so you test yourself and then you test so you test yourself and then you test yourself again and then you test yourself again and then you test yourself again and then you test yourself again and see what works for yourself again and see what works for yourself again and see what works for you how can I use this to enhance myself you how can I use this to enhance myself you how can I use this to enhance myself to upgrade myself to upgrade myself to upgrade myself I'm hacking people's biology because I'm I'm hacking people's biology because I'm I'm hacking people's biology because I'm hacking people's brains that that can hacking people's brains that that can hacking people's brains that that can grow on hence your quality of life which grow on hence your quality of life which grow on hence your quality of life which is the goal of course is the goal of course is the goal of course you know what we're putting in our body you know what we're putting in our body you know what we're putting in our body how our diet and lifestyle can change how our diet and lifestyle can change how our diet and lifestyle can change our genes have a fantastic day here at our genes have a fantastic day here at our genes have a fantastic day here at the biohacking center the biohacking center the biohacking center [Music]
1:04thank you [Music] [Applause] [Applause] [Applause] 4.4 degrees Celsius for 20 seconds and 4.4 degrees Celsius for 20 seconds and 4.4 degrees Celsius for 20 seconds and you can increase norepinephrine in your you can increase norepinephrine in your you can increase norepinephrine in your brain by like 300 percent brain by like 300 percent brain by like 300 percent [Music] [Applause] [Music] [Music] foreign