Dr Rhonda Patrick How Your Diet Exercise and Even Hyperthermic Conditioning Can
00:00the next speaker who's coming up here the next speaker who's coming up here I'm very very very excited to introduce I'm very very very excited to introduce I'm very very very excited to introduce not too long ago a friend of mine got in not too long ago a friend of mine got in not too long ago a friend of mine got in contact with me and he said what do you contact with me and he said what do you contact with me and he said what do you know about this Rhonda Patrick person I know about this Rhonda Patrick person I know about this Rhonda Patrick person I said Rhonda Patrick I'm not and I'm not said Rhonda Patrick I'm not and I'm not said Rhonda Patrick I'm not and I'm not exactly sure I haven't heard he's like exactly sure I haven't heard he's like exactly sure I haven't heard he's like dude go right now pull up the Joe Rogan dude go right now pull up the Joe Rogan dude go right now pull up the Joe Rogan podcast and download Joe Rogan's podcast and download Joe Rogan's podcast and download Joe Rogan's interview with Rhonda Patrick he said interview with Rhonda Patrick he said interview with Rhonda Patrick he said she is I mean she's like your mental she is I mean she's like your mental she is I mean she's like your mental sister she's talking about all the stuff sister she's talking about all the stuff sister she's talking about all the stuff that you'd constantly talk about and I that you'd constantly talk about and I that you'd constantly talk about and I was like okay why haven't I heard of was like okay why haven't I heard of was like okay why haven't I heard of this person so I started digging in a this person so I started digging in a this person so I started digging in a little bit I pulled up the cup podcast little bit I pulled up the cup podcast little bit I pulled up the cup podcast and listen to it and immediately sent and listen to it and immediately sent and listen to it and immediately sent out a tweet to Rhonda got in contact out a tweet to Rhonda got in contact out a tweet to Rhonda got in contact with her I said the paleo community with her I said the paleo community with her I said the paleo community really doesn't know about you this is really doesn't know about you this is really doesn't know about you this is gonna be your coming-out party but this gonna be your coming-out party but this gonna be your coming-out party but this community is going to embrace and love
01:00community is going to embrace and love community is going to embrace and love everything you have to say so dr. Rhonda everything you have to say so dr. Rhonda everything you have to say so dr. Rhonda Patrick dr. Rhonda Patrick has a PhD in Patrick dr. Rhonda Patrick has a PhD in Patrick dr. Rhonda Patrick has a PhD in biomedical science and has done biomedical science and has done biomedical science and has done extensive research on aging cancer extensive research on aging cancer extensive research on aging cancer metabolism and nutrition she has metabolism and nutrition she has metabolism and nutrition she has published in multiple high-impact published in multiple high-impact published in multiple high-impact scientific journals including nature and scientific journals including nature and scientific journals including nature and science and is an expert on the science science and is an expert on the science science and is an expert on the science behind nutrition health and longevity behind nutrition health and longevity behind nutrition health and longevity this presentation is going to knock your this presentation is going to knock your this presentation is going to knock your socks off I guarantee it please welcome socks off I guarantee it please welcome socks off I guarantee it please welcome Rhonda Patrick thank you for that fantastic thank you for that fantastic introduction Keith I I'm not sure I'm introduction Keith I I'm not sure I'm introduction Keith I I'm not sure I'm quite the expert that Keith says the quite the expert that Keith says the quite the expert that Keith says the more I learn the more I realize they more I learn the more I realize they more I learn the more I realize they don't know but now have been doing some don't know but now have been doing some don't know but now have been doing some research for for quite some time now so research for for quite some time now so research for for quite some time now so Keith mentioned I have a PhD in Keith mentioned I have a PhD in Keith mentioned I have a PhD in biomedical science and I've done biomedical science and I've done biomedical science and I've done research on aging mitochondrial research on aging mitochondrial research on aging mitochondrial metabolism cancer and now I'm doing
02:00metabolism cancer and now I'm doing metabolism cancer and now I'm doing research on nutrition and micronutrient research on nutrition and micronutrient research on nutrition and micronutrient deficiencies like vitamin and mineral deficiencies like vitamin and mineral deficiencies like vitamin and mineral deficiencies and how these deficiencies deficiencies and how these deficiencies deficiencies and how these deficiencies can precipitate diseases of aging like can precipitate diseases of aging like can precipitate diseases of aging like cancer and neurodegenerative disease so cancer and neurodegenerative disease so cancer and neurodegenerative disease so but in addition to that I have a but in addition to that I have a but in addition to that I have a platform called found my fitness where I platform called found my fitness where I platform called found my fitness where I like to break down the science behind like to break down the science behind like to break down the science behind nutrition and health and fitness to the nutrition and health and fitness to the nutrition and health and fitness to the general public in a way that you all can general public in a way that you all can general public in a way that you all can understand and also in a way that's understand and also in a way that's understand and also in a way that's accurate because that's really important accurate because that's really important accurate because that's really important there's I think there's a lot of press a there's I think there's a lot of press a there's I think there's a lot of press a lot of people trying to get you know lot of people trying to get you know lot of people trying to get you know this health and nutrition information this health and nutrition information this health and nutrition information from scientific studies and oftentimes from scientific studies and oftentimes from scientific studies and oftentimes they're not accurate and what they glean they're not accurate and what they glean they're not accurate and what they glean from those studies so today I'm going to from those studies so today I'm going to from those studies so today I'm going to talk to you about how what you eat in talk to you about how what you eat in talk to you about how what you eat in your diet particularly micronutrients your diet particularly micronutrients your diet particularly micronutrients how things like exercise and even how things like exercise and even how things like exercise and even something called hyperthermic something called hyperthermic something called hyperthermic conditioning can change the expression conditioning can change the expression conditioning can change the expression of your genes and so what does gene of your genes and so what does gene of your genes and so what does gene expression means so we can actually expression means so we can actually expression means so we can actually measure the expression of thousands of
03:00measure the expression of thousands of measure the expression of thousands of different genes at once through different genes at once through different genes at once through something called gene microwave something called gene microwave something called gene microwave profiling and genes that are expressed profiling and genes that are expressed profiling and genes that are expressed they're active they're doing what they're active they're doing what they're active they're doing what they're supposed to do and those are they're supposed to do and those are they're supposed to do and those are typically indicated in red and genes typically indicated in red and genes typically indicated in red and genes that are not expressed they're not that are not expressed they're not that are not expressed they're not active and so they're not doing what active and so they're not doing what active and so they're not doing what they're supposed to do even though the they're supposed to do even though the they're supposed to do even though the gene is there it's almost as if it gene is there it's almost as if it gene is there it's almost as if it wasn't there and what's really wasn't there and what's really wasn't there and what's really interesting about these changes in gene interesting about these changes in gene interesting about these changes in gene expression is that they're regulated by expression is that they're regulated by expression is that they're regulated by what we eat by how much we eat at what what we eat by how much we eat at what what we eat by how much we eat at what we don't don't eat by how much exercise we don't don't eat by how much exercise we don't don't eat by how much exercise we get how stress we are how much sleep we get how stress we are how much sleep we get how stress we are how much sleep what time of day it is I can go on and what time of day it is I can go on and what time of day it is I can go on and on and I'll get into this epigenetic on and I'll get into this epigenetic on and I'll get into this epigenetic part in a little bit but I want to part in a little bit but I want to part in a little bit but I want to highlight the importance of opportu highlight the importance of opportu highlight the importance of opportu other micronutrient called vitamin D other micronutrient called vitamin D other micronutrient called vitamin D which is actually a fat soluble vitamin which is actually a fat soluble vitamin which is actually a fat soluble vitamin that it gets converted into a steroid that it gets converted into a steroid that it gets converted into a steroid hormone that regulates the expression of hormone that regulates the expression of hormone that regulates the expression of over 900 genes in the human body so over 900 genes in the human body so over 900 genes in the human body so that's to give you some perspective
04:00that's to give you some perspective that's to give you some perspective about one twenty-fourth of the human about one twenty-fourth of the human about one twenty-fourth of the human genome regulated by this steroid hormone genome regulated by this steroid hormone genome regulated by this steroid hormone vitamin D steroid hormone and vitamin D vitamin D steroid hormone and vitamin D vitamin D steroid hormone and vitamin D can turn on and turn off expression of can turn on and turn off expression of can turn on and turn off expression of genes so I recently published a paper a genes so I recently published a paper a genes so I recently published a paper a couple of months ago in fasiq journal couple of months ago in fasiq journal couple of months ago in fasiq journal where I found a mechanism by which where I found a mechanism by which where I found a mechanism by which vitamin D turns on the expression of vitamin D turns on the expression of vitamin D turns on the expression of this gene that makes an enzyme called this gene that makes an enzyme called this gene that makes an enzyme called tryptophan hydroxylase tryptophan tryptophan hydroxylase tryptophan tryptophan hydroxylase tryptophan hydroxylase is the rate-limiting enzyme hydroxylase is the rate-limiting enzyme hydroxylase is the rate-limiting enzyme that converts tryptophan into serotonin that converts tryptophan into serotonin that converts tryptophan into serotonin and serotonin regulates a wide variety and serotonin regulates a wide variety and serotonin regulates a wide variety of behaviors emotional behavior of behaviors emotional behavior of behaviors emotional behavior aggression anxiety it regulates aggression anxiety it regulates aggression anxiety it regulates cognitive function learning and memory cognitive function learning and memory cognitive function learning and memory so the fact that vitamin D is important so the fact that vitamin D is important so the fact that vitamin D is important to make this enzyme and this enzyme make to make this enzyme and this enzyme make to make this enzyme and this enzyme make serotonin your brain shows you that serotonin your brain shows you that serotonin your brain shows you that vitamin D is regulating some brain vitamin D is regulating some brain vitamin D is regulating some brain functions that also impact your behavior functions that also impact your behavior functions that also impact your behavior it's not only does vitamin D regulate it's not only does vitamin D regulate it's not only does vitamin D regulate your brain but it also regulates the your brain but it also regulates the your brain but it also regulates the aging process so telomeres are tiny caps
05:00aging process so telomeres are tiny caps aging process so telomeres are tiny caps at the end of your chromosomes so every at the end of your chromosomes so every at the end of your chromosomes so every cell in your body has 46 chromosomes and cell in your body has 46 chromosomes and cell in your body has 46 chromosomes and your DNA is wound up inside these your DNA is wound up inside these your DNA is wound up inside these chromosomes and telomeres are these chromosomes and telomeres are these chromosomes and telomeres are these little like orange caps at the end of little like orange caps at the end of little like orange caps at the end of these chromosome that protect your DNA these chromosome that protect your DNA these chromosome that protect your DNA from oxidative damage from inflammation from oxidative damage from inflammation from oxidative damage from inflammation from these things that can damage your from these things that can damage your from these things that can damage your DNA and cause mutations that are DNA and cause mutations that are DNA and cause mutations that are irreversible so you can kind of think of irreversible so you can kind of think of irreversible so you can kind of think of telomeres like the end like the tips of telomeres like the end like the tips of telomeres like the end like the tips of shoelaces so they protect your shoelaces shoelaces so they protect your shoelaces shoelaces so they protect your shoelaces from fraying and what's really from fraying and what's really from fraying and what's really interesting is that telomere length is interesting is that telomere length is interesting is that telomere length is actually a biomarker for aging so the actually a biomarker for aging so the actually a biomarker for aging so the younger you are the longer your younger you are the longer your younger you are the longer your telomeres are and as you age your telomeres are and as you age your telomeres are and as you age your telomeres get shorter and that's because telomeres get shorter and that's because telomeres get shorter and that's because we lose about 21 structural units off of we lose about 21 structural units off of we lose about 21 structural units off of our our telomeres every year so every our our telomeres every year so every our our telomeres every year so every time the cells in your body whether time the cells in your body whether time the cells in your body whether their liver cells or pancreatic cells or their liver cells or pancreatic cells or their liver cells or pancreatic cells or immune cells whatever cell type it is immune cells whatever cell type it is immune cells whatever cell type it is it's it's as it's proliferating and it's it's as it's proliferating and it's it's as it's proliferating and dividing it starts to lose telomeres dividing it starts to lose telomeres dividing it starts to lose telomeres every year until they're shorter and
06:00every year until they're shorter and every year until they're shorter and shorter and shorter and eventually shorter and shorter and eventually shorter and shorter and eventually there's no telomeres left so what there's no telomeres left so what there's no telomeres left so what happens at that point is your cell goes happens at that point is your cell goes happens at that point is your cell goes into a crisis and it decides to die or into a crisis and it decides to die or into a crisis and it decides to die or go into a permanent state of arrest and go into a permanent state of arrest and go into a permanent state of arrest and at this point your cell isn't at this point your cell isn't at this point your cell isn't functioning anymore functioning anymore functioning anymore so literally as your telomeres get so literally as your telomeres get so literally as your telomeres get shorter your life gets shorter it's a shorter your life gets shorter it's a shorter your life gets shorter it's a biomarker for aging and we know it's biomarker for aging and we know it's biomarker for aging and we know it's involved in the aging process some some involved in the aging process some some involved in the aging process some some diseases that have a barren seas or diseases that have a barren seas or diseases that have a barren seas or abnormalities in maintaining their abnormalities in maintaining their abnormalities in maintaining their telomere length such as Werner syndrome telomere length such as Werner syndrome telomere length such as Werner syndrome is an accelerated aging at our is an accelerated aging at our is an accelerated aging at our accelerate accelerated rate so if you accelerate accelerated rate so if you accelerate accelerated rate so if you look here a woman at 15 years looks look here a woman at 15 years looks look here a woman at 15 years looks about normal and then at 48 years she about normal and then at 48 years she about normal and then at 48 years she looks like she's about 98 so telomere looks like she's about 98 so telomere looks like she's about 98 so telomere length does play a role in how we age so length does play a role in how we age so length does play a role in how we age so this brings me back to vitamin D a few this brings me back to vitamin D a few this brings me back to vitamin D a few studies have looked at the role of studies have looked at the role of studies have looked at the role of vitamin D in telomere length and one vitamin D in telomere length and one vitamin D in telomere length and one particular study that I like is one that particular study that I like is one that particular study that I like is one that was done on 2100 different twin pairs was done on 2100 different twin pairs was done on 2100 different twin pairs and these they measured the vitamin D and these they measured the vitamin D and these they measured the vitamin D levels in these twins and what they
07:00levels in these twins and what they levels in these twins and what they found was that those twins with the found was that those twins with the found was that those twins with the highest levels of vitamin D serum levels highest levels of vitamin D serum levels highest levels of vitamin D serum levels of vitamin D had the longest telomere of vitamin D had the longest telomere of vitamin D had the longest telomere length and those with the shortest had length and those with the shortest had length and those with the shortest had the shortest tumor length and what they the shortest tumor length and what they the shortest tumor length and what they found was that the difference in that found was that the difference in that found was that the difference in that telomere length corresponding to 5 years telomere length corresponding to 5 years telomere length corresponding to 5 years of Aging of Aging of Aging so those twins with the shorter so those twins with the shorter so those twins with the shorter telomeres even though chronologically telomeres even though chronologically telomeres even though chronologically they were the same age as their sibling they were the same age as their sibling they were the same age as their sibling their cells they're they're the cells in their cells they're they're the cells in their cells they're they're the cells in their body looked like they were five their body looked like they were five their body looked like they were five years older which really highlights the years older which really highlights the years older which really highlights the importance of this difference between importance of this difference between importance of this difference between your chronological aging years and your your chronological aging years and your your chronological aging years and your biological age so the way you treat your biological age so the way you treat your biological age so the way you treat your body you know how what you're eating and body you know how what you're eating and body you know how what you're eating and how much you exercise and think things how much you exercise and think things how much you exercise and think things like this impact your biological age so like this impact your biological age so like this impact your biological age so you can actually have someone who is you can actually have someone who is you can actually have someone who is chronologically older but biologically chronologically older but biologically chronologically older but biologically younger because they're getting the younger because they're getting the younger because they're getting the right micronutrients they're doing the right micronutrients they're doing the right micronutrients they're doing the right things right things right things you know exercising and doing things you know exercising and doing things you know exercising and doing things like paleo or they're lowing lowering like paleo or they're lowing lowering like paleo or they're lowing lowering information not eating a lot of sugar information not eating a lot of sugar information not eating a lot of sugar and things like that so the mechanism by
08:00and things like that so the mechanism by and things like that so the mechanism by which vitamin D regulates to andrew which vitamin D regulates to andrew which vitamin D regulates to andrew length brings me back to the gene length brings me back to the gene length brings me back to the gene expression so vitamin D increases the expression so vitamin D increases the expression so vitamin D increases the expression of genes that are involved in expression of genes that are involved in expression of genes that are involved in repairing damaged repairing damaged repairing damaged DNA repair enzymes so it lowers DNA DNA repair enzymes so it lowers DNA DNA repair enzymes so it lowers DNA damage which is one thing that can make damage which is one thing that can make damage which is one thing that can make your to the MERS get shorter the other your to the MERS get shorter the other your to the MERS get shorter the other way is that vitamin D increases the way is that vitamin D increases the way is that vitamin D increases the expression of anti-inflammatory genes expression of anti-inflammatory genes expression of anti-inflammatory genes and it decreases the expression of and it decreases the expression of and it decreases the expression of pro-inflammatory genes so vitamin D is pro-inflammatory genes so vitamin D is pro-inflammatory genes so vitamin D is lowering inflammation inflammation also lowering inflammation inflammation also lowering inflammation inflammation also can accelerate the Lemire shortening so can accelerate the Lemire shortening so can accelerate the Lemire shortening so these are the two mechanisms by how these are the two mechanisms by how these are the two mechanisms by how vitamin D can change gene expression and vitamin D can change gene expression and vitamin D can change gene expression and that can regulate the way you age so that can regulate the way you age so that can regulate the way you age so just to highlight the importance of just to highlight the importance of just to highlight the importance of vitamin D in the aging process these vitamin D in the aging process these vitamin D in the aging process these mice here at the same age the mouse on mice here at the same age the mouse on mice here at the same age the mouse on the left here is vitamin D deficient and the left here is vitamin D deficient and the left here is vitamin D deficient and the mouse on the right is normal levels the mouse on the right is normal levels the mouse on the right is normal levels of vitamin D and they're about four and of vitamin D and they're about four and of vitamin D and they're about four and a half months old here here are the same a half months old here here are the same a half months old here here are the same - four months later so the vitamin D - four months later so the vitamin D - four months later so the vitamin D deficient now math looks pretty gnarly
09:00deficient now math looks pretty gnarly deficient now math looks pretty gnarly I'd say that's probably an I'd say that's probably an I'd say that's probably an understatement understatement understatement but it's there's tons of different multi but it's there's tons of different multi but it's there's tons of different multi function you know dysfunction going on function you know dysfunction going on function you know dysfunction going on where you know it's there's a variety of where you know it's there's a variety of where you know it's there's a variety of different genes 900 different genes are different genes 900 different genes are different genes 900 different genes are being dysregulated and that's affecting being dysregulated and that's affecting being dysregulated and that's affecting the way this mouse is aging and what's the way this mouse is aging and what's the way this mouse is aging and what's really terrifying is that the most really terrifying is that the most really terrifying is that the most recent survey by Ann Haynes found that recent survey by Ann Haynes found that recent survey by Ann Haynes found that 70 percent of the US population does not 70 percent of the US population does not 70 percent of the US population does not meet the requirement for adequate levels meet the requirement for adequate levels meet the requirement for adequate levels of vitamin D 70 percent so to me that's of vitamin D 70 percent so to me that's of vitamin D 70 percent so to me that's terrifying but why is that so vitamin D terrifying but why is that so vitamin D terrifying but why is that so vitamin D we can make it from the Sun we can we can make it from the Sun we can we can make it from the Sun we can convert something called 7 D hydro convert something called 7 D hydro convert something called 7 D hydro cholesterol in our skin to vitamin D 3 cholesterol in our skin to vitamin D 3 cholesterol in our skin to vitamin D 3 but this depends on UVB light so you but this depends on UVB light so you but this depends on UVB light so you need UVB light to interact in order to need UVB light to interact in order to need UVB light to interact in order to convert this this cholesterol into convert this this cholesterol into convert this this cholesterol into vitamin D but things like sunscreen and vitamin D but things like sunscreen and vitamin D but things like sunscreen and dark skin color filter out the burning dark skin color filter out the burning dark skin color filter out the burning rays of the Sun so they filter out UVB rays of the Sun so they filter out UVB rays of the Sun so they filter out UVB light but they also prevent the body
10:00light but they also prevent the body light but they also prevent the body from making its own vitamin D in from making its own vitamin D in from making its own vitamin D in addition to that high body fat can addition to that high body fat can addition to that high body fat can regulate the bioavailability of vitamin regulate the bioavailability of vitamin regulate the bioavailability of vitamin D so vitamin D is fat soluble it's D so vitamin D is fat soluble it's D so vitamin D is fat soluble it's stored in fat the more body fat you have stored in fat the more body fat you have stored in fat the more body fat you have the less bioavailable it is to be the less bioavailable it is to be the less bioavailable it is to be released into the bloodstream vitamin d3 released into the bloodstream vitamin d3 released into the bloodstream vitamin d3 gets released into the bloodstream and gets released into the bloodstream and gets released into the bloodstream and then then then if you're making it in the skin if if you're making it in the skin if if you're making it in the skin if you're eating an oily of course it gets you're eating an oily of course it gets you're eating an oily of course it gets absorbed but then it gets converted into absorbed but then it gets converted into absorbed but then it gets converted into this pre hormone in the liver and then this pre hormone in the liver and then this pre hormone in the liver and then goes to the kidney where it gets goes to the kidney where it gets goes to the kidney where it gets converted into the active hormone which converted into the active hormone which converted into the active hormone which regulates all these genes so body fat regulates all these genes so body fat regulates all these genes so body fat can also affect the bioavailability of can also affect the bioavailability of can also affect the bioavailability of vitamin D in addition to that age so the vitamin D in addition to that age so the vitamin D in addition to that age so the older you are the less efficient your older you are the less efficient your older you are the less efficient your your body is at making its own vitamin D your body is at making its own vitamin D your body is at making its own vitamin D from from UVB light in fact a 70 year from from UVB light in fact a 70 year from from UVB light in fact a 70 year old makes 1/4 less vitamin D in their old makes 1/4 less vitamin D in their old makes 1/4 less vitamin D in their skin than their former 20 year old self skin than their former 20 year old self skin than their former 20 year old self so all these things are impacting the so all these things are impacting the so all these things are impacting the the micronutrient the vitamin D
11:00the micronutrient the vitamin D the micronutrient the vitamin D deficiency that's very prevalent on the deficiency that's very prevalent on the deficiency that's very prevalent on the United States and actually even globally United States and actually even globally United States and actually even globally other things that can increase or change other things that can increase or change other things that can increase or change the expression of genes that affect to the expression of genes that affect to the expression of genes that affect to them are length or meditation so them are length or meditation so them are length or meditation so meditation has been shown to increase meditation has been shown to increase meditation has been shown to increase telomere length by a different mechanism telomere length by a different mechanism telomere length by a different mechanism than vitamin D and that mechanism is it than vitamin D and that mechanism is it than vitamin D and that mechanism is it increases the expression of a gene that increases the expression of a gene that increases the expression of a gene that makes an enzyme called telomerase and makes an enzyme called telomerase and makes an enzyme called telomerase and telomerase is an enzyme that can telomerase is an enzyme that can telomerase is an enzyme that can actually rebuild your telomeres the only actually rebuild your telomeres the only actually rebuild your telomeres the only problem is that most of the cells in our problem is that most of the cells in our problem is that most of the cells in our body that gene is there but we don't body that gene is there but we don't body that gene is there but we don't express it like I said Express gene express it like I said Express gene express it like I said Express gene expression is important for genes to be expression is important for genes to be expression is important for genes to be active to do what they're supposed to do active to do what they're supposed to do active to do what they're supposed to do so meditation can increase the so meditation can increase the so meditation can increase the expression of this gene that makes expression of this gene that makes expression of this gene that makes telomerase and there's a reason why most telomerase and there's a reason why most telomerase and there's a reason why most of our cells don't express telomerase of our cells don't express telomerase of our cells don't express telomerase not as because cancer cells oftentimes not as because cancer cells oftentimes not as because cancer cells oftentimes will up regulate they'll increase the will up regulate they'll increase the will up regulate they'll increase the expression of this gene to make help expression of this gene to make help expression of this gene to make help make them immortal so I think our bodies make them immortal so I think our bodies make them immortal so I think our bodies have a very tight regulation on how much have a very tight regulation on how much have a very tight regulation on how much of this enzyme we increased the
12:00of this enzyme we increased the of this enzyme we increased the expression of but it does rebuild our expression of but it does rebuild our expression of but it does rebuild our telomeres and meditation has been shown telomeres and meditation has been shown telomeres and meditation has been shown to increase the activity of it exercise to increase the activity of it exercise to increase the activity of it exercise has also been shown to increase telomere has also been shown to increase telomere has also been shown to increase telomere length in another study that was done on length in another study that was done on length in another study that was done on 2,500 twin pairs those twins that were 2,500 twin pairs those twins that were 2,500 twin pairs those twins that were the most active had the longest the most active had the longest the most active had the longest telomeres and those that were the most telomeres and those that were the most telomeres and those that were the most sedentary had the shortest and if you sedentary had the shortest and if you sedentary had the shortest and if you compared the most active to the most compared the most active to the most compared the most active to the most sedentary there was a difference in 10 sedentary there was a difference in 10 sedentary there was a difference in 10 years of telomere length so 10 years of years of telomere length so 10 years of years of telomere length so 10 years of biological aging difference in the biological aging difference in the biological aging difference in the telomeres that from the people that were telomeres that from the people that were telomeres that from the people that were the most physically active the most physically active the most physically active compared to the ones that were the most compared to the ones that were the most compared to the ones that were the most sedentary it's a pretty significant sedentary it's a pretty significant sedentary it's a pretty significant difference if you ask me if you're difference if you ask me if you're difference if you ask me if you're looking at someone that's the same age looking at someone that's the same age looking at someone that's the same age you know as their twin and you look at you know as their twin and you look at you know as their twin and you look at their cells and they look 10 years their cells and they look 10 years their cells and they look 10 years biologically younger exercise not only biologically younger exercise not only biologically younger exercise not only regulates your telomeres but it also regulates your telomeres but it also regulates your telomeres but it also makes you smarter makes you smarter makes you smarter so this study was published a few years so this study was published a few years so this study was published a few years ago back in PNAS and they found that ago back in PNAS and they found that ago back in PNAS and they found that exercise increases the expression of exercise increases the expression of exercise increases the expression of genes that make neuro trophic factors so
13:00genes that make neuro trophic factors so genes that make neuro trophic factors so neuro trophic factors increase neuro trophic factors increase neuro trophic factors increase neurogenesis which is the growth of new neurogenesis which is the growth of new neurogenesis which is the growth of new brain cells and not only did these brain cells and not only did these brain cells and not only did these people grow grow new brain cells these people grow grow new brain cells these people grow grow new brain cells these people exercise four hours a week by the people exercise four hours a week by the people exercise four hours a week by the way the study was four hours a week they way the study was four hours a week they way the study was four hours a week they also had an increase in the size of also had an increase in the size of also had an increase in the size of their hippocampus which is the part of their hippocampus which is the part of their hippocampus which is the part of your brain involved in learning and your brain involved in learning and your brain involved in learning and memory so exercise not only makes you memory so exercise not only makes you memory so exercise not only makes you have more brain cells but it makes your have more brain cells but it makes your have more brain cells but it makes your brain cells that you have smarter so brain cells that you have smarter so brain cells that you have smarter so some other things that can regulate some other things that can regulate some other things that can regulate neurogenesis are dark chocolate and tea neurogenesis are dark chocolate and tea neurogenesis are dark chocolate and tea red wine and blueberries and also people red wine and blueberries and also people red wine and blueberries and also people sex and cannabinoids which are found in sex and cannabinoids which are found in sex and cannabinoids which are found in marijuana have been shown I'm just marijuana have been shown I'm just marijuana have been shown I'm just conveying the message here so how is it conveying the message here so how is it conveying the message here so how is it that we can change the expression of our that we can change the expression of our that we can change the expression of our genes well I'm going to introduce you to genes well I'm going to introduce you to genes well I'm going to introduce you to a very simplistic version of the a very simplistic version of the a very simplistic version of the epigenome so as I mentioned changes in epigenome so as I mentioned changes in epigenome so as I mentioned changes in gene expression you can increase genes gene expression you can increase genes gene expression you can increase genes they're active or you can decrease the
14:00they're active or you can decrease the they're active or you can decrease the expression of genes they're not active expression of genes they're not active expression of genes they're not active even though they're there and these even though they're there and these even though they're there and these thing these certain factors called thing these certain factors called thing these certain factors called epigenetic marks like methylation groups epigenetic marks like methylation groups epigenetic marks like methylation groups acetylation groups they sit on top of acetylation groups they sit on top of acetylation groups they sit on top of your genes when your DNA and they'll your genes when your DNA and they'll your genes when your DNA and they'll turn genes on and will turn genes off turn genes on and will turn genes off turn genes on and will turn genes off and these epigenetic marks are regulated and these epigenetic marks are regulated and these epigenetic marks are regulated by micronutrients by exercise by stress by micronutrients by exercise by stress by micronutrients by exercise by stress by sleep and what's really interesting by sleep and what's really interesting by sleep and what's really interesting is that these epigenetic marks not only is that these epigenetic marks not only is that these epigenetic marks not only change the expression of your own genes change the expression of your own genes change the expression of your own genes but they can also be passed on through but they can also be passed on through but they can also be passed on through the germline so through the eggs and the the germline so through the eggs and the the germline so through the eggs and the sperm cells to your offspring to your sperm cells to your offspring to your sperm cells to your offspring to your children and even grandchildren we're children and even grandchildren we're children and even grandchildren we're finding out now so to highlight I guess finding out now so to highlight I guess finding out now so to highlight I guess I'll give you an example starting with I'll give you an example starting with I'll give you an example starting with mice and so this mouse here a little mice and so this mouse here a little mice and so this mouse here a little fatty fatty fatty was fed a very high inflammatory diet he was fed a very high inflammatory diet he was fed a very high inflammatory diet he was given lots of corn oil so he became was given lots of corn oil so he became was given lots of corn oil so he became obese and got type 2 diabetes big big obese and got type 2 diabetes big big obese and got type 2 diabetes big big surprise we know the role of surprise we know the role of surprise we know the role of inflammation in type 2 diabetes but what
15:00inflammation in type 2 diabetes but what inflammation in type 2 diabetes but what was the surprise is that he had an was the surprise is that he had an was the surprise is that he had an offspring a female pup that was given offspring a female pup that was given offspring a female pup that was given normal diet so they weren't this pup normal diet so they weren't this pup normal diet so they weren't this pup wasn't given a high corn oil diet it wasn't given a high corn oil diet it wasn't given a high corn oil diet it wasn't given a high inflammatory old wasn't given a high inflammatory old wasn't given a high inflammatory old diet but the pup ended up getting type 1 diet but the pup ended up getting type 1 diet but the pup ended up getting type 1 diabetes so it wasn't able to produce diabetes so it wasn't able to produce diabetes so it wasn't able to produce insulin and that's because the high corn insulin and that's because the high corn insulin and that's because the high corn oil inflammatory diet in the mail the oil inflammatory diet in the mail the oil inflammatory diet in the mail the father father father changed the expression epigenetically changed the expression epigenetically changed the expression epigenetically changed the expression of genes involved changed the expression of genes involved changed the expression of genes involved in the insulin production and their beta in the insulin production and their beta in the insulin production and their beta islet cells and this was passed on islet cells and this was passed on islet cells and this was passed on through the sperm and so this pup now through the sperm and so this pup now through the sperm and so this pup now you know even though it didn't do you know even though it didn't do you know even though it didn't do anything wrong has type 1 diabetes so anything wrong has type 1 diabetes so anything wrong has type 1 diabetes so let's look at a good example so this is let's look at a good example so this is let's look at a good example so this is a classic study that was done in the a classic study that was done in the a classic study that was done in the Duke University where researchers took Duke University where researchers took Duke University where researchers took these mines that have like yellow fur these mines that have like yellow fur these mines that have like yellow fur and this yellow fur these mice are and this yellow fur these mice are and this yellow fur these mice are called agouti mice and the gene that called agouti mice and the gene that called agouti mice and the gene that encodes for the yellow fur is the agouti
16:00encodes for the yellow fur is the agouti encodes for the yellow fur is the agouti gene and while their fur is really gene and while their fur is really gene and while their fur is really pretty the problem is is that this pretty the problem is is that this pretty the problem is is that this yellow fur the gene that encodes for yellow fur the gene that encodes for yellow fur the gene that encodes for this yellow fur also predisposes them to this yellow fur also predisposes them to this yellow fur also predisposes them to obesity to cancer and to type-2 diabetes obesity to cancer and to type-2 diabetes obesity to cancer and to type-2 diabetes so having this yellow fur and mice is a so having this yellow fur and mice is a so having this yellow fur and mice is a bad thing because you're gonna become bad thing because you're gonna become bad thing because you're gonna become you're more likely to get obese and get you're more likely to get obese and get you're more likely to get obese and get cancer earlier and what they did was cancer earlier and what they did was cancer earlier and what they did was they took female mice and they fed them they took female mice and they fed them they took female mice and they fed them a diet high in B vitamins they gave him a diet high in B vitamins they gave him a diet high in B vitamins they gave him folic acid and they also gave them b12 folic acid and they also gave them b12 folic acid and they also gave them b12 three weeks before they got pregnant and three weeks before they got pregnant and three weeks before they got pregnant and what they found was that these mice had what they found was that these mice had what they found was that these mice had silenced the agouti gene had methylated silenced the agouti gene had methylated silenced the agouti gene had methylated that agouti gene and was passed on to that agouti gene and was passed on to that agouti gene and was passed on to their offspring so even though the their offspring so even though the their offspring so even though the offspring had that agouti gene it wasn't offspring had that agouti gene it wasn't offspring had that agouti gene it wasn't expressed and they no longer had the expressed and they no longer had the expressed and they no longer had the yellow fur and they also no longer had yellow fur and they also no longer had yellow fur and they also no longer had type 2 that word Prince opposed to type type 2 that word Prince opposed to type type 2 that word Prince opposed to type 2 diabetes in cancer and obesity 2 diabetes in cancer and obesity 2 diabetes in cancer and obesity so that really highlights the importance so that really highlights the importance so that really highlights the importance of having good micronutrients in your of having good micronutrients in your of having good micronutrients in your diet diet diet good micronutrients are important for
17:00good micronutrients are important for good micronutrients are important for regulating gene expression and actually regulating gene expression and actually regulating gene expression and actually folic acid is a prime example so folate folic acid is a prime example so folate folic acid is a prime example so folate actually is important for making DNA actually is important for making DNA actually is important for making DNA omit it's important for making something omit it's important for making something omit it's important for making something called diamine which is one of the called diamine which is one of the called diamine which is one of the nucleotides in your DNA but it's also an nucleotides in your DNA but it's also an nucleotides in your DNA but it's also an important methyl donor so it's fully important methyl donor so it's fully important methyl donor so it's fully it's an important micronutrient to have it's an important micronutrient to have it's an important micronutrient to have in your body because it's very important in your body because it's very important in your body because it's very important to provide these methyl groups that like to provide these methyl groups that like to provide these methyl groups that like I mentioned sit on top your DNA and I mentioned sit on top your DNA and I mentioned sit on top your DNA and we'll turn genes on or off mostly they we'll turn genes on or off mostly they we'll turn genes on or off mostly they turn genes off but they also can turn turn genes off but they also can turn turn genes off but they also can turn them on and just want to mention here them on and just want to mention here them on and just want to mention here that I'm the enzyme that people need to that I'm the enzyme that people need to that I'm the enzyme that people need to get this methyl group from the folate a get this methyl group from the folate a get this methyl group from the folate a lot of people have a mutation in this lot of people have a mutation in this lot of people have a mutation in this gene the methyl tetrahydrofolate gene the methyl tetrahydrofolate gene the methyl tetrahydrofolate reductase gene so I'm many people have a reductase gene so I'm many people have a reductase gene so I'm many people have a polymorphism in that gene and polymorphism in that gene and polymorphism in that gene and subsequently they even though they're subsequently they even though they're subsequently they even though they're getting enough folic acid or dietary getting enough folic acid or dietary getting enough folic acid or dietary intake cephalic acid they actually intake cephalic acid they actually intake cephalic acid they actually aren't getting enough to provide these aren't getting enough to provide these aren't getting enough to provide these methyl groups and what happens is when methyl groups and what happens is when methyl groups and what happens is when you get your homocysteine levels you get your homocysteine levels you get your homocysteine levels measured they'll be really high and you
18:00measured they'll be really high and you measured they'll be really high and you may be a little confused if you eat a may be a little confused if you eat a may be a little confused if you eat a good diet why your homocysteine levels good diet why your homocysteine levels good diet why your homocysteine levels alright well the reason is because alright well the reason is because alright well the reason is because you're not you actually need much higher you're not you actually need much higher you're not you actually need much higher doses of folic acid if you have this doses of folic acid if you have this doses of folic acid if you have this polymorphism so I'm just to highlight polymorphism so I'm just to highlight polymorphism so I'm just to highlight the complexity of humans here in the complexity of humans here in the complexity of humans here in individual variation you can't what one individual variation you can't what one individual variation you can't what one person requires for you know micro person requires for you know micro person requires for you know micro nutrient intake another person may nutrient intake another person may nutrient intake another person may actually require more or less of so not actually require more or less of so not actually require more or less of so not only can a pichan etics only can a pichan etics only can a pichan etics reverse or predispose you to diseases reverse or predispose you to diseases reverse or predispose you to diseases like type one diabetes but or type or like type one diabetes but or type or like type one diabetes but or type or type 2 diabetes they can also it's type 2 diabetes they can also it's type 2 diabetes they can also it's important for learning and memory so important for learning and memory so important for learning and memory so things like learning and memory can be things like learning and memory can be things like learning and memory can be passed on epigenetically so in this passed on epigenetically so in this passed on epigenetically so in this study researchers took mice that were study researchers took mice that were study researchers took mice that were genetically engineered to get genetically engineered to get genetically engineered to get neurodegenerative disease and they put neurodegenerative disease and they put neurodegenerative disease and they put these mice in what's called an enriched these mice in what's called an enriched these mice in what's called an enriched environment they put them on this they environment they put them on this they environment they put them on this they gave them these toys to exercise to gave them these toys to exercise to gave them these toys to exercise to stimulate different regions of their stimulate different regions of their stimulate different regions of their brain the visual over each region the brain the visual over each region the brain the visual over each region the somatic somatosensory region the motor somatic somatosensory region the motor somatic somatosensory region the motor region and what they found was that this region and what they found was that this region and what they found was that this exercise and stimulating these parts of
19:00exercise and stimulating these parts of exercise and stimulating these parts of the brain increased the expression of the brain increased the expression of the brain increased the expression of genes that are involved in long term genes that are involved in long term genes that are involved in long term potentiation and long-term potentiation potentiation and long-term potentiation potentiation and long-term potentiation is what making connection between is what making connection between is what making connection between neurons so that you can these are the neurons so that you can these are the neurons so that you can these are the connections you make when you learn connections you make when you learn connections you make when you learn when you're actively learning new when you're actively learning new when you're actively learning new information which you all are doing information which you all are doing information which you all are doing right now long-term potentiation is right now long-term potentiation is right now long-term potentiation is going on and that is how you're learning going on and that is how you're learning going on and that is how you're learning it so these mice increase the expression it so these mice increase the expression it so these mice increase the expression of those genes and therefore they scored of those genes and therefore they scored of those genes and therefore they scored better on learning and memory test which better on learning and memory test which better on learning and memory test which is really cool because they're is really cool because they're is really cool because they're genetically engineered to get a lot you genetically engineered to get a lot you genetically engineered to get a lot you know like an Alzheimer's like know like an Alzheimer's like know like an Alzheimer's like neurodegenerative disease so they're not neurodegenerative disease so they're not neurodegenerative disease so they're not supposed to score while learning and supposed to score while learning and supposed to score while learning and memory test but what was really really memory test but what was really really memory test but what was really really interesting about this study is that interesting about this study is that interesting about this study is that these mice had offspring mice okay and these mice had offspring mice okay and these mice had offspring mice okay and those offspring were also genetically those offspring were also genetically those offspring were also genetically engineered to get nerd general disease engineered to get nerd general disease engineered to get nerd general disease but they weren't giving exercise but they weren't giving exercise but they weren't giving exercise equipment they weren't given this equipment they weren't given this equipment they weren't given this enriched environment they were just put enriched environment they were just put enriched environment they were just put in a cage with some bedding and some in a cage with some bedding and some in a cage with some bedding and some food but they had retained that that food but they had retained that that food but they had retained that that increased gene expression of long term increased gene expression of long term increased gene expression of long term potentiation genes so they had reaped potentiation genes so they had reaped potentiation genes so they had reaped the benefits of their parents they also the benefits of their parents they also the benefits of their parents they also had increased long term potentiation and had increased long term potentiation and had increased long term potentiation and they also scored better on learning and they also scored better on learning and they also scored better on learning and memory test even though they weren't
20:00memory test even though they weren't memory test even though they weren't exposed to the exercise in the enriched exposed to the exercise in the enriched exposed to the exercise in the enriched environment epigenetics people all right environment epigenetics people all right environment epigenetics people all right so I'm going to switch gears here and so I'm going to switch gears here and so I'm going to switch gears here and I'm going to talk about something a new I'm going to talk about something a new I'm going to talk about something a new fitness hack that I just recently fitness hack that I just recently fitness hack that I just recently introduced into the the fitness introduced into the the fitness introduced into the the fitness community I did a guest blog post on Tim community I did a guest blog post on Tim community I did a guest blog post on Tim Ferriss 4-hour workweek a couple days Ferriss 4-hour workweek a couple days Ferriss 4-hour workweek a couple days ago where I'm introducing this concept ago where I'm introducing this concept ago where I'm introducing this concept of using heat stress um through of using heat stress um through of using heat stress um through something like the sauna something like the sauna something like the sauna to cause to induce physiological to cause to induce physiological to cause to induce physiological adaptations that allow you to better adaptations that allow you to better adaptations that allow you to better deal with heat stress later on so for deal with heat stress later on so for deal with heat stress later on so for example when you're exercising physical example when you're exercising physical example when you're exercising physical activity you're increasing your core activity you're increasing your core activity you're increasing your core body temperatures increase that's a heat body temperatures increase that's a heat body temperatures increase that's a heat stress so this this term I call is stress so this this term I call is stress so this this term I call is hyperthermic conditioning and what I'm hyperthermic conditioning and what I'm hyperthermic conditioning and what I'm going to talk to you about is how hyper going to talk to you about is how hyper going to talk to you about is how hyper terminal condition in your body to heat terminal condition in your body to heat terminal condition in your body to heat stress through the sauna can cause stress through the sauna can cause stress through the sauna can cause endurance enhancements can help you endurance enhancements can help you endurance enhancements can help you maintain lean muscle mass and can also maintain lean muscle mass and can also maintain lean muscle mass and can also have positive benefits on the brain so
21:00have positive benefits on the brain so have positive benefits on the brain so let's talk about some of these endurance let's talk about some of these endurance let's talk about some of these endurance and enhancements so hyperthermic and enhancements so hyperthermic and enhancements so hyperthermic conditioning through using the sauna to conditioning through using the sauna to conditioning through using the sauna to condition your body the heat stress to condition your body the heat stress to condition your body the heat stress to deal with heat actually increases blood deal with heat actually increases blood deal with heat actually increases blood flow to your muscles later on when flow to your muscles later on when flow to your muscles later on when you're elevating your core body you're elevating your core body you're elevating your core body temperature and what this does is this temperature and what this does is this temperature and what this does is this increases nutrient take to your muscles increases nutrient take to your muscles increases nutrient take to your muscles so you're having more esterified fatty so you're having more esterified fatty so you're having more esterified fatty acids more glucose acids more glucose acids more glucose oxygen being transported to your muscle oxygen being transported to your muscle oxygen being transported to your muscle cells so that your muscles rely less on cells so that your muscles rely less on cells so that your muscles rely less on local glycogen stores when you're doing local glycogen stores when you're doing local glycogen stores when you're doing some sort of endurance training and this some sort of endurance training and this some sort of endurance training and this has been shown in multiple studies in has been shown in multiple studies in has been shown in multiple studies in addition it also increases blood flow to addition it also increases blood flow to addition it also increases blood flow to the heart the heart the heart so this improves cardiovascular so this improves cardiovascular so this improves cardiovascular mechanisms so actually for the it lowers mechanisms so actually for the it lowers mechanisms so actually for the it lowers the heart rate for the same given work the heart rate for the same given work the heart rate for the same given work strain or the same given workload that strain or the same given workload that strain or the same given workload that you're applying and so it allows you to you're applying and so it allows you to you're applying and so it allows you to maintain exercise for longer and also maintain exercise for longer and also maintain exercise for longer and also improves the thermo regulatory improves the thermo regulatory improves the thermo regulatory mechanisms so being heat acclimated or mechanisms so being heat acclimated or mechanisms so being heat acclimated or hypothermic conditioning can allows your
22:00hypothermic conditioning can allows your hypothermic conditioning can allows your body to start sweating at a lower core body to start sweating at a lower core body to start sweating at a lower core body temperature and also to maintain body temperature and also to maintain body temperature and also to maintain that's what for a longer time period so that's what for a longer time period so that's what for a longer time period so it actually cools your core body it actually cools your core body it actually cools your core body temperature and it also activates the temperature and it also activates the temperature and it also activates the sympathetic nervous system cooling your sympathetic nervous system cooling your sympathetic nervous system cooling your core body temperature so what kind of core body temperature so what kind of core body temperature so what kind of endurance enhancements can you expect to endurance enhancements can you expect to endurance enhancements can you expect to gain from hyperthermia conditioning well gain from hyperthermia conditioning well gain from hyperthermia conditioning well in one study thirty minutes on a session in one study thirty minutes on a session in one study thirty minutes on a session twice a week for six weeks after their twice a week for six weeks after their twice a week for six weeks after their running session these are male runners running session these are male runners running session these are male runners they experienced a 32% increase in their they experienced a 32% increase in their they experienced a 32% increase in their running distance until exhaustion and running distance until exhaustion and running distance until exhaustion and that correspond it with a 7% increase in that correspond it with a 7% increase in that correspond it with a 7% increase in plasma volume and a corresponding 3.5% plasma volume and a corresponding 3.5% plasma volume and a corresponding 3.5% increase in their red blood cell count increase in their red blood cell count increase in their red blood cell count which is thought to be a compensation which is thought to be a compensation which is thought to be a compensation for the increased plasma volume this is for the increased plasma volume this is for the increased plasma volume this is one study but if you go and look check one study but if you go and look check one study but if you go and look check out my article on the 4-hour work week out my article on the 4-hour work week out my article on the 4-hour work week blog you'll see multiple other studies blog you'll see multiple other studies blog you'll see multiple other studies that back this up and so that support that back this up and so that support that back this up and so that support this study in addition hyperthermic this study in addition hyperthermic this study in addition hyperthermic conditioning can help you maintain your
23:00conditioning can help you maintain your conditioning can help you maintain your lean muscle mass by three mechanisms the lean muscle mass by three mechanisms the lean muscle mass by three mechanisms the induction of heat shock proteins which induction of heat shock proteins which induction of heat shock proteins which I'll get to in a minute and this is I'll get to in a minute and this is I'll get to in a minute and this is where the gene expression comes in and where the gene expression comes in and where the gene expression comes in and this is also where I'm going to talk this is also where I'm going to talk this is also where I'm going to talk about hormesis and also through the about hormesis and also through the about hormesis and also through the induction of growth hormone and by induction of growth hormone and by induction of growth hormone and by improving insulin sensitivity so let's improving insulin sensitivity so let's improving insulin sensitivity so let's start off with the heat shock protein start off with the heat shock protein start off with the heat shock protein and so heat causes heat stress and this and so heat causes heat stress and this and so heat causes heat stress and this the the response in your body to this the the response in your body to this the the response in your body to this heat stress is to express to increase heat stress is to express to increase heat stress is to express to increase the expression of genes that make the expression of genes that make the expression of genes that make something called heat shock proteins and something called heat shock proteins and something called heat shock proteins and this is really a prime example of this is really a prime example of this is really a prime example of hormesis so where you apply stress so he hormesis so where you apply stress so he hormesis so where you apply stress so he is a form of stress is a form of stress is a form of stress exercise is also Foreman stress you're exercise is also Foreman stress you're exercise is also Foreman stress you're also elevating your poor body also elevating your poor body also elevating your poor body temperature so you're stressing your temperature so you're stressing your temperature so you're stressing your body but there's a stress response your body but there's a stress response your body but there's a stress response your body responds to this amount this is body responds to this amount this is body responds to this amount this is stress that you're applying by stress that you're applying by stress that you're applying by increasing the expression of genes that increasing the expression of genes that increasing the expression of genes that can deal with stress so it increases the can deal with stress so it increases the can deal with stress so it increases the expression of genes like antioxidant expression of genes like antioxidant expression of genes like antioxidant genes in this case when you apply heat genes in this case when you apply heat genes in this case when you apply heat stress it increases expression of genes stress it increases expression of genes stress it increases expression of genes that make heat shock proteins and heat
24:00that make heat shock proteins and heat that make heat shock proteins and heat shock proteins are pretty awesome shock proteins are pretty awesome shock proteins are pretty awesome because they repair damaged proteins so because they repair damaged proteins so because they repair damaged proteins so they help these proteins proteins in they help these proteins proteins in they help these proteins proteins in your body are what are doing all the your body are what are doing all the your body are what are doing all the work and they repair proteins that are work and they repair proteins that are work and they repair proteins that are damaged to make sure that they have damaged to make sure that they have damaged to make sure that they have their proper structure you need your their proper structure you need your their proper structure you need your proteins to have their proper structure proteins to have their proper structure proteins to have their proper structure in order to do what they're supposed to in order to do what they're supposed to in order to do what they're supposed to do and they also prevent oxidative do and they also prevent oxidative do and they also prevent oxidative stress so they scavenge free radicals stress so they scavenge free radicals stress so they scavenge free radicals and they also increase glutathione and they also increase glutathione and they also increase glutathione recycling so these heat shock proteins recycling so these heat shock proteins recycling so these heat shock proteins HSPs are very very important and also a HSPs are very very important and also a HSPs are very very important and also a really cool hormetic response to heat really cool hormetic response to heat really cool hormetic response to heat that can help your body deal with stress that can help your body deal with stress that can help your body deal with stress and what's what's interesting is that and what's what's interesting is that and what's what's interesting is that they also because they can repair they also because they can repair they also because they can repair damaged proteins and prevent oxidative damaged proteins and prevent oxidative damaged proteins and prevent oxidative stress they prevent the degradation of stress they prevent the degradation of stress they prevent the degradation of proteins because both oxidative proteins proteins because both oxidative proteins proteins because both oxidative proteins oxidated oxidize proteins get degraded oxidated oxidize proteins get degraded oxidated oxidize proteins get degraded and also proteins that are not that are and also proteins that are not that are and also proteins that are not that are damaged that are not in their proper damaged that are not in their proper damaged that are not in their proper structure they also get degraded so what structure they also get degraded so what structure they also get degraded so what ends up happening is that heat shock ends up happening is that heat shock ends up happening is that heat shock proteins can cause a net increase in
25:00proteins can cause a net increase in proteins can cause a net increase in protein synthesis which if you're if protein synthesis which if you're if protein synthesis which if you're if we're looking in a muscle cell is kind we're looking in a muscle cell is kind we're looking in a muscle cell is kind of important if you're trying to of important if you're trying to of important if you're trying to maintain muscle mass or even gain muscle maintain muscle mass or even gain muscle maintain muscle mass or even gain muscle mass you obviously need to apply a work mass you obviously need to apply a work mass you obviously need to apply a work force or apply a work load during force or apply a work load during force or apply a work load during whatever sort of physical activity that whatever sort of physical activity that whatever sort of physical activity that is and also you'd like to you need to is and also you'd like to you need to is and also you'd like to you need to have a protein synthesis a net protein have a protein synthesis a net protein have a protein synthesis a net protein synthesis gain which is also important synthesis gain which is also important synthesis gain which is also important so I'm when you hyperthermic Lee so I'm when you hyperthermic Lee so I'm when you hyperthermic Lee condition your body to heat stress condition your body to heat stress condition your body to heat stress through the sauna what ends up happening through the sauna what ends up happening through the sauna what ends up happening is that under normal temperatures so is that under normal temperatures so is that under normal temperatures so when you're done to the sauna sauna when you're done to the sauna sauna when you're done to the sauna sauna under normal temperatures you actually under normal temperatures you actually under normal temperatures you actually have a higher expression of these genes have a higher expression of these genes have a higher expression of these genes and these Hedgehog proteins just under and these Hedgehog proteins just under and these Hedgehog proteins just under normal temperatures and then what normal temperatures and then what normal temperatures and then what happens is later on when you increase happens is later on when you increase happens is later on when you increase your core body temperature when you're your core body temperature when you're your core body temperature when you're exercising you have an even higher level exercising you have an even higher level exercising you have an even higher level that's even higher level of these that's even higher level of these that's even higher level of these heat shock proteins so let's talk about heat shock proteins so let's talk about heat shock proteins so let's talk about what this means functionally so in mice what this means functionally so in mice what this means functionally so in mice mice that were subjected to 30-minute I
26:00mice that were subjected to 30-minute I mice that were subjected to 30-minute I guess kind of a sauna session for Mouse guess kind of a sauna session for Mouse guess kind of a sauna session for Mouse they put him a little chamber it's they put him a little chamber it's they put him a little chamber it's called whole body hyperthermia for 30 called whole body hyperthermia for 30 called whole body hyperthermia for 30 minutes and they did this every other minutes and they did this every other minutes and they did this every other day for a week and what they found is day for a week and what they found is day for a week and what they found is that when they made these - they that when they made these - they that when they made these - they immobilized him they put a little cast immobilized him they put a little cast immobilized him they put a little cast on their little hind laits they couldn't on their little hind laits they couldn't on their little hind laits they couldn't move for a week and then they took the move for a week and then they took the move for a week and then they took the cast off and let him move around again cast off and let him move around again cast off and let him move around again so um so they were then this this so um so they were then this this so um so they were then this this reintroduction to exercise usually reintroduction to exercise usually reintroduction to exercise usually causes a big burst in oxidative stress causes a big burst in oxidative stress causes a big burst in oxidative stress but what they found is that these mice but what they found is that these mice but what they found is that these mice actually had a 30% increase in the actually had a 30% increase in the actually had a 30% increase in the regrowth and they're soleus muscle and regrowth and they're soleus muscle and regrowth and they're soleus muscle and that corresponded with an increase in that corresponded with an increase in that corresponded with an increase in hsp70 heat shock protein 70 so that the hsp70 heat shock protein 70 so that the hsp70 heat shock protein 70 so that the fat and this was compared to the mice fat and this was compared to the mice fat and this was compared to the mice that were not hypothermic li conditioned that were not hypothermic li conditioned that were not hypothermic li conditioned so these mice that were hypothermic li so these mice that were hypothermic li so these mice that were hypothermic li conditioned high expression of hsp70 the conditioned high expression of hsp70 the conditioned high expression of hsp70 the other ones didn't and they also regrew other ones didn't and they also regrew other ones didn't and they also regrew them the 30% more of their soleus muscle them the 30% more of their soleus muscle them the 30% more of their soleus muscle hyperthermic conditioning can also hyperthermic conditioning can also hyperthermic conditioning can also inhibit muscle atrophy through through a inhibit muscle atrophy through through a inhibit muscle atrophy through through a similar mechanism so in one study that similar mechanism so in one study that similar mechanism so in one study that was very similar to I just talked about was very similar to I just talked about was very similar to I just talked about they hyperthermic li conditioned these
27:00they hyperthermic li conditioned these they hyperthermic li conditioned these mice and then they immobilized them for mice and then they immobilized them for mice and then they immobilized them for a week and they found that the ones that a week and they found that the ones that a week and they found that the ones that were hypothermic li conditioned lost 32 were hypothermic li conditioned lost 32 were hypothermic li conditioned lost 32 percent less of their muscle so and percent less of their muscle so and percent less of their muscle so and that's because hyperthermic conditioning that's because hyperthermic conditioning that's because hyperthermic conditioning increases the expression of hsp70 hsp70 increases the expression of hsp70 hsp70 increases the expression of hsp70 hsp70 can prevent oxidative stress on those can prevent oxidative stress on those can prevent oxidative stress on those proteins it can also decrease proteins it can also decrease proteins it can also decrease inflammation because it decreases it inflammation because it decreases it inflammation because it decreases it decreases the expression of NF kappa-b decreases the expression of NF kappa-b decreases the expression of NF kappa-b or inhibits the activity of NF kappa-b or inhibits the activity of NF kappa-b or inhibits the activity of NF kappa-b which is known to play a role in which is known to play a role in which is known to play a role in accelerating muscle atrophy and that's accelerating muscle atrophy and that's accelerating muscle atrophy and that's how you're able to maintain your muscle how you're able to maintain your muscle how you're able to maintain your muscle mass so just an aside here I thought was mass so just an aside here I thought was mass so just an aside here I thought was kind of cool is that HSB 30 to a kind of cool is that HSB 30 to a kind of cool is that HSB 30 to a specific heat shock protein also known specific heat shock protein also known specific heat shock protein also known as heme oxygenase one can has been shown as heme oxygenase one can has been shown as heme oxygenase one can has been shown to protect against rhabdomyolysis to protect against rhabdomyolysis to protect against rhabdomyolysis rhabdomyolysis for any of you guys I rhabdomyolysis for any of you guys I rhabdomyolysis for any of you guys I don't know can occur during very very don't know can occur during very very don't know can occur during very very very extreme muscle overuse and what very extreme muscle overuse and what very extreme muscle overuse and what happens is that your muscle tissue happens is that your muscle tissue happens is that your muscle tissue starts to break down and it releases starts to break down and it releases starts to break down and it releases myoglobin into the bloodstream which is myoglobin into the bloodstream which is myoglobin into the bloodstream which is then toxic to the kidneys and then you then toxic to the kidneys and then you then toxic to the kidneys and then you can go into kidney failure so H SP 32
28:00can go into kidney failure so H SP 32 can go into kidney failure so H SP 32 actually actually actually it's myoglobin so HSP 32 is a heme it it's myoglobin so HSP 32 is a heme it it's myoglobin so HSP 32 is a heme it catalyzes a reaction that degrades to catalyzes a reaction that degrades to catalyzes a reaction that degrades to gray team which is in myoglobin so gray team which is in myoglobin so gray team which is in myoglobin so they've shown that HSP 32 in mice can they've shown that HSP 32 in mice can they've shown that HSP 32 in mice can protect against rhabdomyolysis because protect against rhabdomyolysis because protect against rhabdomyolysis because it degrades that myoglobin before it can it degrades that myoglobin before it can it degrades that myoglobin before it can be toxic to the kidneys and this is very be toxic to the kidneys and this is very be toxic to the kidneys and this is very different from the role of most HSPs and different from the role of most HSPs and different from the role of most HSPs and preventing protein degradation but I preventing protein degradation but I preventing protein degradation but I thought it was a really interesting thought it was a really interesting thought it was a really interesting point so how does hyperthermic point so how does hyperthermic point so how does hyperthermic conditioning affect growth hormone well conditioning affect growth hormone well conditioning affect growth hormone well hyperthermic and so sauna use can hyperthermic and so sauna use can hyperthermic and so sauna use can increase the expression of sorry can increase the expression of sorry can increase the expression of sorry can increase the release of growth hormone increase the release of growth hormone increase the release of growth hormone by quite a bit and that so the way that by quite a bit and that so the way that by quite a bit and that so the way that growth hormone can help you maintain growth hormone can help you maintain growth hormone can help you maintain muscle mass is by usually meeting it muscle mass is by usually meeting it muscle mass is by usually meeting it mediated by igf-1 and so igf-1 can mediated by igf-1 and so igf-1 can mediated by igf-1 and so igf-1 can affect protein synthesis by increasing affect protein synthesis by increasing affect protein synthesis by increasing mTOR and it can also decrease protein mTOR and it can also decrease protein mTOR and it can also decrease protein degradation by activating FOXO genes and
29:00degradation by activating FOXO genes and degradation by activating FOXO genes and so this is how increasing growth hormone so this is how increasing growth hormone so this is how increasing growth hormone can help maintain muscle mass because can help maintain muscle mass because can help maintain muscle mass because it's hell it helps maintain that balance it's hell it helps maintain that balance it's hell it helps maintain that balance that net protein synthesis and so that net protein synthesis and so that net protein synthesis and so actually if you take a GF 1 and express actually if you take a GF 1 and express actually if you take a GF 1 and express it in the muscle cells of mice it causes it in the muscle cells of mice it causes it in the muscle cells of mice it causes hypertrophy so mice that have igf-1 here hypertrophy so mice that have igf-1 here hypertrophy so mice that have igf-1 here you can see therefore lemon hilum they you can see therefore lemon hilum they you can see therefore lemon hilum they have much higher levels of muscle mass have much higher levels of muscle mass have much higher levels of muscle mass compared to just a normal wild-type compared to just a normal wild-type compared to just a normal wild-type Mouse that's just to highlight the role Mouse that's just to highlight the role Mouse that's just to highlight the role of igf-1 in in hypertrophy basically in of igf-1 in in hypertrophy basically in of igf-1 in in hypertrophy basically in the muscle so how does the sauna affect the muscle so how does the sauna affect the muscle so how does the sauna affect growth hormone well it all depends on growth hormone well it all depends on growth hormone well it all depends on the temperature of the sauna the temperature of the sauna the temperature of the sauna the amount of time you're in the sauna the amount of time you're in the sauna the amount of time you're in the sauna and the frequency that you do it so for and the frequency that you do it so for and the frequency that you do it so for example two back-to-back 20-minute sauna example two back-to-back 20-minute sauna example two back-to-back 20-minute sauna sessions at 176 degrees Fahrenheit has sessions at 176 degrees Fahrenheit has sessions at 176 degrees Fahrenheit has been shown to increase the expression of been shown to increase the expression of been shown to increase the expression of growth hormone by 2 fold over baseline growth hormone by 2 fold over baseline growth hormone by 2 fold over baseline to one hour sauna sessions to one hour sauna sessions to one hour sauna sessions this is totally extreme separated by a
30:00this is totally extreme separated by a this is totally extreme separated by a 30-minute cooling period for 3 days in a 30-minute cooling period for 3 days in a 30-minute cooling period for 3 days in a row can express can increase the row can express can increase the row can express can increase the expression of growth hormone over expression of growth hormone over expression of growth hormone over baseline by 16 fold and that's something baseline by 16 fold and that's something baseline by 16 fold and that's something it's very extreme just it's just to it's very extreme just it's just to it's very extreme just it's just to highlight the the what I'm what I'm highlight the the what I'm what I'm highlight the the what I'm what I'm saying here is that you can hyperthermic saying here is that you can hyperthermic saying here is that you can hyperthermic li condition your body to cause these li condition your body to cause these li condition your body to cause these physiological adaptation physiological adaptation physiological adaptation and that helped you you know upon later and that helped you you know upon later and that helped you you know upon later heat stress your your your adapting heat stress your your your adapting heat stress your your your adapting there's certain cellular responses that there's certain cellular responses that there's certain cellular responses that are occurring and so this there's a few are occurring and so this there's a few are occurring and so this there's a few studies if you want to take a look at studies if you want to take a look at studies if you want to take a look at the article on the the 4-hour workweek the article on the the 4-hour workweek the article on the the 4-hour workweek blog that I just did a guest blog post blog that I just did a guest blog post blog that I just did a guest blog post on so the last way that hyperthermic on so the last way that hyperthermic on so the last way that hyperthermic conditioning can affect muscle mass is conditioning can affect muscle mass is conditioning can affect muscle mass is by improving insulin sensitivity so by improving insulin sensitivity so by improving insulin sensitivity so insulin is well known for its role in insulin is well known for its role in insulin is well known for its role in glucose homeostasis and but it also has glucose homeostasis and but it also has glucose homeostasis and but it also has a role in protein metabolism so in a role in protein metabolism so in a role in protein metabolism so in skeletal muscle when you're sensitive to skeletal muscle when you're sensitive to skeletal muscle when you're sensitive to insulin so when insulin is released you insulin so when insulin is released you insulin so when insulin is released you take up glucose into your muscle cells take up glucose into your muscle cells take up glucose into your muscle cells and this can actually affect protein
31:00and this can actually affect protein and this can actually affect protein synthesis by activating a KT which synthesis by activating a KT which synthesis by activating a KT which increases protein synthesis by mTOR and increases protein synthesis by mTOR and increases protein synthesis by mTOR and also decreases degradation by by also decreases degradation by by also decreases degradation by by activating FOXO genes so increased activating FOXO genes so increased activating FOXO genes so increased changing this expression of those genes changing this expression of those genes changing this expression of those genes and also by increasing the uptake of and also by increasing the uptake of and also by increasing the uptake of amino acids into your muscle cells so amino acids into your muscle cells so amino acids into your muscle cells so that affects protein synthesis and it that affects protein synthesis and it that affects protein synthesis and it also inhibits something called the also inhibits something called the also inhibits something called the proteasome the proteasome is the proteasome the proteasome is the proteasome the proteasome is the cellular cellular complex inside your cellular cellular complex inside your cellular cellular complex inside your cells that's responsible for integrating cells that's responsible for integrating cells that's responsible for integrating a lot of proteins so this inhibits the a lot of proteins so this inhibits the a lot of proteins so this inhibits the activity from happening and actually if activity from happening and actually if activity from happening and actually if you look at type 1 diabetics see once I you look at type 1 diabetics see once I you look at type 1 diabetics see once I cannot make or produce insulin they have cannot make or produce insulin they have cannot make or produce insulin they have a very severe muscle wasting wasting and a very severe muscle wasting wasting and a very severe muscle wasting wasting and that's because they don't have this that's because they don't have this that's because they don't have this inhibition on the proteasome so their inhibition on the proteasome so their inhibition on the proteasome so their proteasome keeps degrading all these proteasome keeps degrading all these proteasome keeps degrading all these proteins and so their skeletal muscle proteins and so their skeletal muscle proteins and so their skeletal muscle catabolism is very high so so how does catabolism is very high so so how does catabolism is very high so so how does this relate to the sauna this relate to the sauna this relate to the sauna well hyperthermic conditioning in a well hyperthermic conditioning in a well hyperthermic conditioning in a diabetic mouse model so this obese
32:00diabetic mouse model so this obese diabetic mouse model so this obese diabetic mouse model when you put these diabetic mouse model when you put these diabetic mouse model when you put these mice for 3 for 3 different sessions a mice for 3 for 3 different sessions a mice for 3 for 3 different sessions a week in a 30 i think was a 30-minute week in a 30 i think was a 30-minute week in a 30 i think was a 30-minute session and this is for 12 weeks session and this is for 12 weeks session and this is for 12 weeks if you hyperthermic lee condition them if you hyperthermic lee condition them if you hyperthermic lee condition them three times a week for 12 weeks they three times a week for 12 weeks they three times a week for 12 weeks they actually showed 31 percent decrease in actually showed 31 percent decrease in actually showed 31 percent decrease in insulin and that correspondent with insulin and that correspondent with insulin and that correspondent with insulin sensitivity and what what they insulin sensitivity and what what they insulin sensitivity and what what they found was that these mice increased the found was that these mice increased the found was that these mice increased the expression of genes called glucose expression of genes called glucose expression of genes called glucose transporters specifically it was glute 4 transporters specifically it was glute 4 transporters specifically it was glute 4 transporters in there transporters in there transporters in there skeletal muscle so exposing them to this skeletal muscle so exposing them to this skeletal muscle so exposing them to this heat this hyperthermic conditioning heat this hyperthermic conditioning heat this hyperthermic conditioning change the expression of glute 4 change the expression of glute 4 change the expression of glute 4 transporters increase them and so what transporters increase them and so what transporters increase them and so what happened is when they mate when they happened is when they mate when they happened is when they mate when they produced insulin even though their produced insulin even though their produced insulin even though their insulin resistant they had an increased insulin resistant they had an increased insulin resistant they had an increased expression of glucose transporters and expression of glucose transporters and expression of glucose transporters and so they actually took up glucose into so they actually took up glucose into so they actually took up glucose into their muscle cells and this cell was their muscle cells and this cell was their muscle cells and this cell was like oh I got my glucose I don't need to like oh I got my glucose I don't need to like oh I got my glucose I don't need to make keep making insulin so it stopped make keep making insulin so it stopped make keep making insulin so it stopped making insulin and that's why there was making insulin and that's why there was making insulin and that's why there was a 31% decrease and an insulin which is a 31% decrease and an insulin which is a 31% decrease and an insulin which is really kind of cool and I'm hoping to
33:00really kind of cool and I'm hoping to really kind of cool and I'm hoping to see more research in this area on using see more research in this area on using see more research in this area on using you know something like hypothermic you know something like hypothermic you know something like hypothermic conditioning or heat stress and how that conditioning or heat stress and how that conditioning or heat stress and how that can help improve insulin sensitivity and can help improve insulin sensitivity and can help improve insulin sensitivity and lastly I'm going to just mention some of lastly I'm going to just mention some of lastly I'm going to just mention some of the cool effects on the brain so the cool effects on the brain so the cool effects on the brain so hyperthermic conditioning has been shown hyperthermic conditioning has been shown hyperthermic conditioning has been shown to have very profound neuro endocrine to have very profound neuro endocrine to have very profound neuro endocrine effects and other effects on the brain effects and other effects on the brain effects and other effects on the brain it's been shown in both men and women to it's been shown in both men and women to it's been shown in both men and women to increase not only the release of increase not only the release of increase not only the release of norepinephrine but the storage of norepinephrine but the storage of norepinephrine but the storage of norepinephrine so that you can later norepinephrine so that you can later norepinephrine so that you can later release it and norepinephrine helps with release it and norepinephrine helps with release it and norepinephrine helps with focus and attention so I think that's focus and attention so I think that's focus and attention so I think that's kind of cool it also increases prolactin kind of cool it also increases prolactin kind of cool it also increases prolactin increases in both men and women but increases in both men and women but increases in both men and women but really profoundly seems to increase really profoundly seems to increase really profoundly seems to increase prolactin in women and prolactin has prolactin in women and prolactin has prolactin in women and prolactin has been shown to be important for been shown to be important for been shown to be important for myelination and myelination czar very myelination and myelination czar very myelination and myelination czar very important for a lot of reasons it also important for a lot of reasons it also important for a lot of reasons it also helps the connections between your helps the connections between your helps the connections between your neurons so that your brain can function neurons so that your brain can function neurons so that your brain can function faster and lastly it increases the
34:00faster and lastly it increases the faster and lastly it increases the expression of brain derived neurotrophic expression of brain derived neurotrophic expression of brain derived neurotrophic factor so B D and F which is important factor so B D and F which is important factor so B D and F which is important for neurogenesis so growing new brain for neurogenesis so growing new brain for neurogenesis so growing new brain cells and also it's important to enhance cells and also it's important to enhance cells and also it's important to enhance learning and memory so these are just learning and memory so these are just learning and memory so these are just sort of a brief overview of some of the sort of a brief overview of some of the sort of a brief overview of some of the cool effects that hyperthermic cool effects that hyperthermic cool effects that hyperthermic conditioning has on your brain and there conditioning has on your brain and there conditioning has on your brain and there you have it people so what you eat your you have it people so what you eat your you have it people so what you eat your diet particular micronutrients in your diet particular micronutrients in your diet particular micronutrients in your diet can change the expression of your diet can change the expression of your diet can change the expression of your genes how much exercise you do if you're genes how much exercise you do if you're genes how much exercise you do if you're stressed how stressed you are and also stressed how stressed you are and also stressed how stressed you are and also even things like heat stress hypothermic even things like heat stress hypothermic even things like heat stress hypothermic conditioning these can all change the conditioning these can all change the conditioning these can all change the expression of your genes expression of your genes expression of your genes and the changing the expression of these and the changing the expression of these and the changing the expression of these genes can affect both the way you age so genes can affect both the way you age so genes can affect both the way you age so your longevity but it can also affect your longevity but it can also affect your longevity but it can also affect your performance in the case of your performance in the case of your performance in the case of endurance enhancements so I'd like to endurance enhancements so I'd like to endurance enhancements so I'd like to just quickly give a real quick call to just quickly give a real quick call to just quickly give a real quick call to action if you liked what I had to say
35:00action if you liked what I had to say action if you liked what I had to say here go sign up for my newsletter found here go sign up for my newsletter found here go sign up for my newsletter found my fitness calm I have a free report you my fitness calm I have a free report you my fitness calm I have a free report you can choose from when you sign up for my can choose from when you sign up for my can choose from when you sign up for my newsletter I have one on omega-3 and newsletter I have one on omega-3 and newsletter I have one on omega-3 and also in coconut oil also if you liked also in coconut oil also if you liked also in coconut oil also if you liked what I had to say today please help me what I had to say today please help me what I had to say today please help me share this with the public and the share this with the public and the share this with the public and the number one way you can do that is by number one way you can do that is by number one way you can do that is by going and reviewing my iTunes podcast going and reviewing my iTunes podcast going and reviewing my iTunes podcast and also on stitcher that's that's and also on stitcher that's that's and also on stitcher that's that's probably the best way you could help me probably the best way you could help me probably the best way you could help me increase this message to the public increase this message to the public increase this message to the public cause it'll increase the likelihood that cause it'll increase the likelihood that cause it'll increase the likelihood that they will see what I have to say on my they will see what I have to say on my they will see what I have to say on my podcast and lastly I have a few podcast and lastly I have a few podcast and lastly I have a few milestones I'd like to achieve I do milestones I'd like to achieve I do milestones I'd like to achieve I do research full time but I also have this research full time but I also have this research full time but I also have this found my fitness platform where I put found my fitness platform where I put found my fitness platform where I put out podcasts and articles and I have out podcasts and articles and I have out podcasts and articles and I have this patreon where you can become a this patreon where you can become a this patreon where you can become a patreon pleasure and pledge $1 a month patreon pleasure and pledge $1 a month patreon pleasure and pledge $1 a month and when I reach my milestones I have a and when I reach my milestones I have a and when I reach my milestones I have a couple of milestones one where I'll put couple of milestones one where I'll put couple of milestones one where I'll put out two podcasts a month and one where I out two podcasts a month and one where I out two podcasts a month and one where I put out four podcast a month so I'm put out four podcast a month so I'm put out four podcast a month so I'm gonna really like to reach those gonna really like to reach those gonna really like to reach those milestones because it'll give me some milestones because it'll give me some milestones because it'll give me some strong motivation to do more podcast on strong motivation to do more podcast on strong motivation to do more podcast on top of the the research I'm already top of the the research I'm already top of the the research I'm already doing and with that I'll say thank you
36:00doing and with that I'll say thank you doing and with that I'll say thank you very much for listening I hope you very much for listening I hope you very much for listening I hope you learned something and I'll take learned something and I'll take learned something and I'll take questions very very cool questions very very cool questions very very cool I think your website's getting ready to I think your website's getting ready to I think your website's getting ready to get blown up around my license yeah in get blown up around my license yeah in get blown up around my license yeah in the military he survived he's doing well the military he survived he's doing well the military he survived he's doing well with the hypothermic conditioning would with the hypothermic conditioning would with the hypothermic conditioning would that be good for him now he's still in that be good for him now he's still in that be good for him now he's still in the military yeah so harmful because the military yeah so harmful because the military yeah so harmful because he's kind of in the repair yeah I would he's kind of in the repair yeah I would he's kind of in the repair yeah I would say that anyone that's in a state or in say that anyone that's in a state or in say that anyone that's in a state or in under something that injures are in the under something that injures are in the under something that injures are in the process of you know something recovering process of you know something recovering process of you know something recovering for him something like rhabdomyolysis for him something like rhabdomyolysis for him something like rhabdomyolysis because heat is a stress you know the because heat is a stress you know the because heat is a stress you know the hormetic response is good when you're hormetic response is good when you're hormetic response is good when you're not in a very stress state because then not in a very stress state because then not in a very stress state because then it increases the expression of these it increases the expression of these it increases the expression of these genes that are involved in stress
37:00genes that are involved in stress genes that are involved in stress response but you're when you're in a response but you're when you're in a response but you're when you're in a stress State and you apply more stress stress State and you apply more stress stress State and you apply more stress it's not good so I would say probably it's not good so I would say probably it's not good so I would say probably you know you know you're my you know you know you know you're my you know you know you know you're my you know it's something that you might want to it's something that you might want to it's something that you might want to talk to your doctor about and make sure talk to your doctor about and make sure talk to your doctor about and make sure but bring it to their attention possibly but bring it to their attention possibly but bring it to their attention possibly but I'm not gonna recommend anything but I'm not gonna recommend anything but I'm not gonna recommend anything it's something that you might want to it's something that you might want to just bring to his attention when he's just bring to his attention when he's just bring to his attention when he's fully recovered fully recovered fully recovered so get ready Rhonda they're coming so get ready Rhonda they're coming so get ready Rhonda they're coming rapid-fire I've just read so many rapid-fire I've just read so many rapid-fire I've just read so many conflicting reports about the best way conflicting reports about the best way conflicting reports about the best way to get a bioavailable vitamin D in the to get a bioavailable vitamin D in the to get a bioavailable vitamin D in the past couple years so I was wondering past couple years so I was wondering past couple years so I was wondering what your opinion is on the best way to what your opinion is on the best way to what your opinion is on the best way to get your vitamin D levels up the best get your vitamin D levels up the best get your vitamin D levels up the best way would actually be you got it from way would actually be you got it from way would actually be you got it from the Sun because once you make it for me the Sun because once you make it for me the Sun because once you make it for me and when you make it in your skin it and when you make it in your skin it and when you make it in your skin it gets released it goes through this like gets released it goes through this like gets released it goes through this like capillary bed and it binds to this other capillary bed and it binds to this other capillary bed and it binds to this other protein called vitamin D binding protein protein called vitamin D binding protein protein called vitamin D binding protein a hundred percent of it binds to that a hundred percent of it binds to that a hundred percent of it binds to that and that protein is responsible for and that protein is responsible for and that protein is responsible for transporting it to your liver where it transporting it to your liver where it transporting it to your liver where it gets converted to the pre hormone gets converted to the pre hormone gets converted to the pre hormone anyways I won't go on but when you take
38:00anyways I won't go on but when you take anyways I won't go on but when you take it orally which is still good only about it orally which is still good only about it orally which is still good only about 60% of that oral vitamin D gets bound to 60% of that oral vitamin D gets bound to 60% of that oral vitamin D gets bound to that protein so and you know in 40 that protein so and you know in 40 that protein so and you know in 40 percent of it gets degraded in liposome percent of it gets degraded in liposome percent of it gets degraded in liposome like you know but the liposomal fraction like you know but the liposomal fraction like you know but the liposomal fraction so it's you know I don't I don't with so it's you know I don't I don't with so it's you know I don't I don't with with that said it's kind of like the with that said it's kind of like the with that said it's kind of like the sun's the best way but you know with sun's the best way but you know with sun's the best way but you know with skin cancer and for me skin aging is a skin cancer and for me skin aging is a skin cancer and for me skin aging is a problem problem problem I do take a vitamin D supplement vitamin I do take a vitamin D supplement vitamin I do take a vitamin D supplement vitamin d3 is actually easier to convert into d3 is actually easier to convert into d3 is actually easier to convert into the active steroid hormone than vitamin the active steroid hormone than vitamin the active steroid hormone than vitamin d2 is so in that sense I would recommend d2 is so in that sense I would recommend d2 is so in that sense I would recommend a vitamin d3 and also I would recommend a vitamin d3 and also I would recommend a vitamin d3 and also I would recommend getting vitamin D levels tested it's getting vitamin D levels tested it's getting vitamin D levels tested it's really simple and cheap and I recommend really simple and cheap and I recommend really simple and cheap and I recommend the optimal serum range of your vitamin the optimal serum range of your vitamin the optimal serum range of your vitamin D levels be between 40 and 60 nanograms D levels be between 40 and 60 nanograms D levels be between 40 and 60 nanograms per milliliter that's based on a few per milliliter that's based on a few per milliliter that's based on a few studies scientific studies where they studies scientific studies where they studies scientific studies where they looked vitamin D levels and all cause looked vitamin D levels and all cause looked vitamin D levels and all cause mortality and they found that those mortality and they found that those mortality and they found that those people with vitamin D levels within that people with vitamin D levels within that people with vitamin D levels within that range of 40 to 60 nanograms per
39:00range of 40 to 60 nanograms per range of 40 to 60 nanograms per milliliter were had the most reduction milliliter were had the most reduction milliliter were had the most reduction in all cause mortality and something in all cause mortality and something in all cause mortality and something that's really important with vitamin D that's really important with vitamin D that's really important with vitamin D it's fat soluble you can get toxic it's fat soluble you can get toxic it's fat soluble you can get toxic amounts of it the the Institute of amounts of it the the Institute of amounts of it the the Institute of Medicine has stated that that doesn't Medicine has stated that that doesn't Medicine has stated that that doesn't happen unless you're taking more than happen unless you're taking more than happen unless you're taking more than 10,000 IU's a day but the thing is is 10,000 IU's a day but the thing is is 10,000 IU's a day but the thing is is that when you aren't when you have too that when you aren't when you have too that when you aren't when you have too much vitamin D what can happen is that much vitamin D what can happen is that much vitamin D what can happen is that you can have too much calcium in your you can have too much calcium in your you can have too much calcium in your bloodstream and too much calcium and bloodstream and too much calcium and bloodstream and too much calcium and your bloodstream can cause calcification your bloodstream can cause calcification your bloodstream can cause calcification on your arteries and bad things so thank on your arteries and bad things so thank on your arteries and bad things so thank you for the presentation regarding the you for the presentation regarding the you for the presentation regarding the hyperthermic endurance gains that you hyperthermic endurance gains that you hyperthermic endurance gains that you got I know got I know got I know hot yoga isn't 176 degrees Fahrenheit hot yoga isn't 176 degrees Fahrenheit hot yoga isn't 176 degrees Fahrenheit but do you think that you can get some but do you think that you can get some but do you think that you can get some benefits from that kind of training as benefits from that kind of training as benefits from that kind of training as well I do I do think so hot yoga is its well I do I do think so hot yoga is its well I do I do think so hot yoga is its inducing a heat stress and so the whole inducing a heat stress and so the whole inducing a heat stress and so the whole a lot of these studies were done using a lot of these studies were done using a lot of these studies were done using like a dry sauna and that's you know the like a dry sauna and that's you know the like a dry sauna and that's you know the reason I put that up there is because reason I put that up there is because reason I put that up there is because that's the study method but the concept
40:00that's the study method but the concept that's the study method but the concept is is that heat stress which happened is is that heat stress which happened is is that heat stress which happened happens to be it has to be a you know happens to be it has to be a you know happens to be it has to be a you know pretty dramatic he's just I'm not sure pretty dramatic he's just I'm not sure pretty dramatic he's just I'm not sure sitting in the bathtub is gonna do that sitting in the bathtub is gonna do that sitting in the bathtub is gonna do that but I think something like hot yoga but I think something like hot yoga but I think something like hot yoga because you're exercising which is because you're exercising which is because you're exercising which is inducing core body temperature or inducing core body temperature or inducing core body temperature or increasing core body temperature on top increasing core body temperature on top increasing core body temperature on top of that you're doing in heat so you are of that you're doing in heat so you are of that you're doing in heat so you are you know applying a heat stress it would you know applying a heat stress it would you know applying a heat stress it would be really cool to see some studies on be really cool to see some studies on be really cool to see some studies on that I'm waving my hands on this but I that I'm waving my hands on this but I that I'm waving my hands on this but I would have to say I do think you would have to say I do think you would have to say I do think you probably would boost your heat shock probably would boost your heat shock probably would boost your heat shock protein expression from doing something protein expression from doing something protein expression from doing something like hot yoga Rhonda dr. Rocky Patel hi like hot yoga Rhonda dr. Rocky Patel hi like hot yoga Rhonda dr. Rocky Patel hi yes I mean we use gene expression yes I mean we use gene expression yes I mean we use gene expression scoring scoring scoring to evaluate patients for obstructive to evaluate patients for obstructive to evaluate patients for obstructive coronary disease in our practice so we coronary disease in our practice so we coronary disease in our practice so we see changes in the expression and the see changes in the expression and the see changes in the expression and the scoring what do you what have you seen scoring what do you what have you seen scoring what do you what have you seen in literature in terms of the amount of in literature in terms of the amount of in literature in terms of the amount of time you need to do to make nutritional time you need to do to make nutritional time you need to do to make nutritional changes environmental changes to see changes environmental changes to see changes environmental changes to see changes in gene expression in your changes in gene expression in your changes in gene expression in your experience or at least what you've seen experience or at least what you've seen experience or at least what you've seen their research so in is in the context their research so in is in the context their research so in is in the context of like you know ordinary artery or even of like you know ordinary artery or even of like you know ordinary artery or even just heart actually I think the the
41:00just heart actually I think the the just heart actually I think the the study that I remember the most is the study that I remember the most is the study that I remember the most is the prostate I think this was done at UCSF prostate I think this was done at UCSF prostate I think this was done at UCSF by Dean Ornish they took biopsies from by Dean Ornish they took biopsies from by Dean Ornish they took biopsies from prostate people that a low low level prostate people that a low low level prostate people that a low low level prostate cancer and they put him on this prostate cancer and they put him on this prostate cancer and they put him on this very rigorous diet and gave him a bunch very rigorous diet and gave him a bunch very rigorous diet and gave him a bunch of supplements and exercise and after of supplements and exercise and after of supplements and exercise and after three months they did another biopsy and three months they did another biopsy and three months they did another biopsy and there was like a changes in gene there was like a changes in gene there was like a changes in gene expression and over 500 different genes expression and over 500 different genes expression and over 500 different genes but I think it all depends I mean some but I think it all depends I mean some but I think it all depends I mean some cases you know changes in gene cases you know changes in gene cases you know changes in gene expression like in the case with full expression like in the case with full expression like in the case with full you know folate you know can happen you know folate you know can happen you know folate you know can happen pretty quickly but it depends on you pretty quickly but it depends on you pretty quickly but it depends on you know what gene we're looking at you know know what gene we're looking at you know know what gene we're looking at you know how there's a lot of different factors how there's a lot of different factors how there's a lot of different factors that that are into play there the that that are into play there the that that are into play there the protein half-life if it's you know protein half-life if it's you know protein half-life if it's you know because these things are important even because these things are important even because these things are important even if you change the gene expression if if you change the gene expression if if you change the gene expression if this proteins already been made and it's this proteins already been made and it's this proteins already been made and it's hanging around for a really long time hanging around for a really long time hanging around for a really long time it's going to take some time before you it's going to take some time before you it's going to take some time before you you see any functional consequences of you see any functional consequences of you see any functional consequences of changing that gene expression so I think changing that gene expression so I think changing that gene expression so I think it's very variable oh sorry oh being in
42:00it's very variable oh sorry oh being in it's very variable oh sorry oh being in Texas where it's hot year-round and a Texas where it's hot year-round and a Texas where it's hot year-round and a lot of us are CrossFitters so we work lot of us are CrossFitters so we work lot of us are CrossFitters so we work out and heat regularly like are we out and heat regularly like are we out and heat regularly like are we always kind of exposing ourselves to always kind of exposing ourselves to always kind of exposing ourselves to this heat stuff like so we're getting this heat stuff like so we're getting this heat stuff like so we're getting the benefits so we don't need to go to a the benefits so we don't need to go to a the benefits so we don't need to go to a sauna or should we look for saunas like sauna or should we look for saunas like sauna or should we look for saunas like right since it totally makes sense um I right since it totally makes sense um I right since it totally makes sense um I haven't seen any studies directly haven't seen any studies directly haven't seen any studies directly comparing exercising in heat like in comparing exercising in heat like in comparing exercising in heat like in Texas heat versus sauna but I have seen Texas heat versus sauna but I have seen Texas heat versus sauna but I have seen studies looking at you know heat studies looking at you know heat studies looking at you know heat acclamation by exercising in like desert acclamation by exercising in like desert acclamation by exercising in like desert in places that are really hot and yes in places that are really hot and yes in places that are really hot and yes you do get some of those physiological you do get some of those physiological you do get some of those physiological adaptations from doing that now whether adaptations from doing that now whether adaptations from doing that now whether or not you shouldn't look for a sauna I or not you shouldn't look for a sauna I or not you shouldn't look for a sauna I can't really tell you um you know can't really tell you um you know can't really tell you um you know there's no really direct comparison but there's no really direct comparison but there's no really direct comparison but I do I do know that exercising in in I do I do know that exercising in in I do I do know that exercising in in Texas heat does um so yes so the question is what um so yes so the question is what temperature do you see the change and it temperature do you see the change and it temperature do you see the change and it depends on if we're talking about the depends on if we're talking about the depends on if we're talking about the ones that were done in humans so some of
43:00ones that were done in humans so some of ones that were done in humans so some of the study in humans where they were the study in humans where they were the study in humans where they were looking at humans that went in the sauna looking at humans that went in the sauna looking at humans that went in the sauna I think the lowest temperature I saw was I think the lowest temperature I saw was I think the lowest temperature I saw was like 146 degrees Fahrenheit like 146 degrees Fahrenheit like 146 degrees Fahrenheit and that doesn't mean that anything less and that doesn't mean that anything less and that doesn't mean that anything less than that won't for that for example the than that won't for that for example the than that won't for that for example the my studies it was a hundred degrees my studies it was a hundred degrees my studies it was a hundred degrees Fahrenheit so that induced heat shock Fahrenheit so that induced heat shock Fahrenheit so that induced heat shock proteins but you know they didn't they proteins but you know they didn't they proteins but you know they didn't they didn't look at anything lower I didn't didn't look at anything lower I didn't didn't look at anything lower I didn't see any studies doing like a different see any studies doing like a different see any studies doing like a different dose response in terms of the dose response in terms of the dose response in terms of the temperatures but that's kind of a cool temperatures but that's kind of a cool temperatures but that's kind of a cool idea I'd like to see something like that idea I'd like to see something like that idea I'd like to see something like that you know the reason to live in Austin thank you very much I live in Maine and thank you very much I live in Maine and all my friends have saunas I prefer them all my friends have saunas I prefer them all my friends have saunas I prefer them at 200 though I have a question an at 200 though I have a question an at 200 though I have a question an addition than a quick question here I've addition than a quick question here I've addition than a quick question here I've reported a lot over the past five years reported a lot over the past five years reported a lot over the past five years on the research related to the DI Ennis on the research related to the DI Ennis on the research related to the DI Ennis enzymes that activate to reduce t3 so enzymes that activate to reduce t3 so enzymes that activate to reduce t3 so when people are doing hyperthermic when people are doing hyperthermic when people are doing hyperthermic conditioning their active thyroid levels conditioning their active thyroid levels conditioning their active thyroid levels will drop reverse t3 goes up and it's will drop reverse t3 goes up and it's will drop reverse t3 goes up and it's happening at the DI ace level in those
44:00happening at the DI ace level in those happening at the DI ace level in those cells and that's quite clear and it cells and that's quite clear and it cells and that's quite clear and it doesn't take much more than 20 minutes doesn't take much more than 20 minutes doesn't take much more than 20 minutes of high temperature relatively high like of high temperature relatively high like of high temperature relatively high like a swimmer an 80 degree water in 20 a swimmer an 80 degree water in 20 a swimmer an 80 degree water in 20 minutes is going relatively hypothyroid minutes is going relatively hypothyroid minutes is going relatively hypothyroid is there a genetic reason for that as is there a genetic reason for that as is there a genetic reason for that as that you've seen in the literature that you've seen in the literature that you've seen in the literature related to epigenetics because I've not related to epigenetics because I've not related to epigenetics because I've not seen the fundamental reason as to why it seen the fundamental reason as to why it seen the fundamental reason as to why it happens except evolutionarily happens except evolutionarily happens except evolutionarily preservation of capital yeah no I have preservation of capital yeah no I have preservation of capital yeah no I have cannot answer that question I have but cannot answer that question I have but cannot answer that question I have but that's a really good question I will that's a really good question I will that's a really good question I will look into the literature to see if look into the literature to see if look into the literature to see if there's any sort of anything I can find there's any sort of anything I can find there's any sort of anything I can find but this is the first time I even heard but this is the first time I even heard but this is the first time I even heard of this so very very interesting are of this so very very interesting are of this so very very interesting are those improvements in growth hormone those improvements in growth hormone those improvements in growth hormone sustainable or is it something that you sustainable or is it something that you sustainable or is it something that you just initially get maybe the first time just initially get maybe the first time just initially get maybe the first time and how often do you need to do the and how often do you need to do the and how often do you need to do the training in order to get maintained the training in order to get maintained the training in order to get maintained the response great questions so the response great questions so the response great questions so the increases in growth hormone lease are increases in growth hormone lease are increases in growth hormone lease are transient they last about two hours so transient they last about two hours so transient they last about two hours so it's not like you're gonna walk around it's not like you're gonna walk around it's not like you're gonna walk around with acromegaly or anything they're not
45:00with acromegaly or anything they're not with acromegaly or anything they're not going to consistently always be making going to consistently always be making going to consistently always be making grow grow grow hormone in terms of the frequency like I hormone in terms of the frequency like I hormone in terms of the frequency like I mentioned the the two 20 minute sauna mentioned the the two 20 minute sauna mentioned the the two 20 minute sauna sessions that were back-to-back I think sessions that were back-to-back I think sessions that were back-to-back I think that was separated by like a 10 minute that was separated by like a 10 minute that was separated by like a 10 minute cooling period so you know about 40 cooling period so you know about 40 cooling period so you know about 40 minutes or so at 176 degrees was enough minutes or so at 176 degrees was enough minutes or so at 176 degrees was enough to induce it by two fold over baseline to induce it by two fold over baseline to induce it by two fold over baseline there was another study that was about there was another study that was about there was another study that was about 30 minutes that was something similar to 30 minutes that was something similar to 30 minutes that was something similar to to two fold as well so and that was just to two fold as well so and that was just to two fold as well so and that was just one session so okay so so the question one session so okay so so the question one session so okay so so the question was is that daily or is that once a week was is that daily or is that once a week was is that daily or is that once a week and so the answer is that that and so the answer is that that and so the answer is that that particular study that I mentioned was particular study that I mentioned was particular study that I mentioned was just a one-time but if you remember I just a one-time but if you remember I just a one-time but if you remember I also showed that people that went in also showed that people that went in also showed that people that went in there for two one-hour sessions three
46:00there for two one-hour sessions three there for two one-hour sessions three times a week induced at sixteen fold and times a week induced at sixteen fold and times a week induced at sixteen fold and I'm sort of extrapolating here but I'm sort of extrapolating here but I'm sort of extrapolating here but that's the frequency seems to make that's the frequency seems to make that's the frequency seems to make somewhat of a difference in how much you somewhat of a difference in how much you somewhat of a difference in how much you can boost it over over your baseline but can boost it over over your baseline but can boost it over over your baseline but with that said there's a certain point with that said there's a certain point with that said there's a certain point where you're you're you can't you know where you're you're you can't you know where you're you're you can't you know make enough you can't keep doing this make enough you can't keep doing this make enough you can't keep doing this and make enough growth I'm gonna keep and make enough growth I'm gonna keep and make enough growth I'm gonna keep being you know 16 fold over baseline and being you know 16 fold over baseline and being you know 16 fold over baseline and that was clear in that study because that was clear in that study because that was clear in that study because after three days of doing this two after three days of doing this two after three days of doing this two one-hour sessions you know back-to-back one-hour sessions you know back-to-back one-hour sessions you know back-to-back day after day after the third day it day after day after the third day it day after day after the third day it started the growth hormone increases started the growth hormone increases started the growth hormone increases were not as as big as 16 fold so they were not as as big as 16 fold so they were not as as big as 16 fold so they started to go down but that's going back started to go down but that's going back started to go down but that's going back to back back for that long of a time is to back back for that long of a time is to back back for that long of a time is very extreme so um it's answer your very extreme so um it's answer your very extreme so um it's answer your question you know doing the extreme on question you know doing the extreme on question you know doing the extreme on the other end of the temperature the other end of the temperature the other end of the temperature spectrum can have some interesting spectrum can have some interesting spectrum can have some interesting benefits and I'm wondering if you were benefits and I'm wondering if you were benefits and I'm wondering if you were to engage in you know doing something
47:00to engage in you know doing something to engage in you know doing something temperature do you have to decide if you temperature do you have to decide if you temperature do you have to decide if you want to do cold thermogenesis or want to do cold thermogenesis or want to do cold thermogenesis or hypothermic training or King you do them hypothermic training or King you do them hypothermic training or King you do them both at the same time well can't do both both at the same time well can't do both both at the same time well can't do both at the same time simultaneously like at the same time simultaneously like at the same time simultaneously like Jew engaged like maybe one one day and Jew engaged like maybe one one day and Jew engaged like maybe one one day and then one the next day right do you have then one the next day right do you have then one the next day right do you have to focus on one at one period time and to focus on one at one period time and to focus on one at one period time and then do the other the other period of then do the other the other period of then do the other the other period of time what kind of different benefits do time what kind of different benefits do time what kind of different benefits do they have yeah those are all fantastic they have yeah those are all fantastic they have yeah those are all fantastic questions I haven't done a ton of questions I haven't done a ton of questions I haven't done a ton of research on hypothermia I do I am aware research on hypothermia I do I am aware research on hypothermia I do I am aware of some of the metabolic changes and the of some of the metabolic changes and the of some of the metabolic changes and the thermogenesis that can occur that helps thermogenesis that can occur that helps thermogenesis that can occur that helps used to be that metabolism and I have used to be that metabolism and I have used to be that metabolism and I have seen a study where they they there was a seen a study where they they there was a seen a study where they they there was a sauna session was done and immediately sauna session was done and immediately sauna session was done and immediately after the sauna session it was a cold after the sauna session it was a cold after the sauna session it was a cold shower or a cold bath one of the other shower or a cold bath one of the other shower or a cold bath one of the other it was cold shock after the hot and that it was cold shock after the hot and that it was cold shock after the hot and that had an interesting effect on the brain had an interesting effect on the brain had an interesting effect on the brain so it increased the release of so it increased the release of so it increased the release of norepinephrine even more than Heat alone norepinephrine even more than Heat alone norepinephrine even more than Heat alone from the locusts karolius part of the from the locusts karolius part of the from the locusts karolius part of the reach region in the brain so that's just
48:00reach region in the brain so that's just reach region in the brain so that's just one specific study that I saw where they one specific study that I saw where they one specific study that I saw where they actually did one after the other I know actually did one after the other I know actually did one after the other I know that like some cultures it's Russian that like some cultures it's Russian that like some cultures it's Russian cultures maybe that they like to do the cultures maybe that they like to do the cultures maybe that they like to do the sauna then the cold shock immediately sauna then the cold shock immediately sauna then the cold shock immediately after maybe even in Finland as well okay after maybe even in Finland as well okay after maybe even in Finland as well okay yeah so you know that's the next thing yeah so you know that's the next thing yeah so you know that's the next thing I'm gonna start researching I spent like I'm gonna start researching I spent like I'm gonna start researching I spent like tons of time just looking in the tons of time just looking in the tons of time just looking in the hyperthermia now I got a look at the hyperthermia now I got a look at the hyperthermia now I got a look at the hypothermia to see so I can't you know hypothermia to see so I can't you know hypothermia to see so I can't you know tell you the best protocol but I do tell you the best protocol but I do tell you the best protocol but I do think there'd be some benefits to doing think there'd be some benefits to doing think there'd be some benefits to doing them switching did you see any research them switching did you see any research them switching did you see any research compared to infrared saunas and whether compared to infrared saunas and whether compared to infrared saunas and whether there's similar benefit there right so there's similar benefit there right so there's similar benefit there right so you know because most of the research you know because most of the research you know because most of the research that I was looking at they were using that I was looking at they were using that I was looking at they were using dry saunas in some cases they did a dry saunas in some cases they did a dry saunas in some cases they did a human sauna I haven't seen any direct human sauna I haven't seen any direct human sauna I haven't seen any direct comparisons in terms of these benefits comparisons in terms of these benefits comparisons in terms of these benefits on far infrared saunas infrared saunas on far infrared saunas infrared saunas on far infrared saunas infrared saunas versus just dry sauna but you know it'd versus just dry sauna but you know it'd versus just dry sauna but you know it'd be something it's something that I have be something it's something that I have be something it's something that I have my I'm looking into to see if there is my I'm looking into to see if there is my I'm looking into to see if there is any real science out there to show any any real science out there to show any any real science out there to show any differences in terms of some of the differences in terms of some of the differences in terms of some of the benefits that I talked about but the
49:00benefits that I talked about but the benefits that I talked about but the idea is that far infrared sauna idea is that far infrared sauna idea is that far infrared sauna obviously also increases your your core obviously also increases your your core obviously also increases your your core body temperature so you are inducing a body temperature so you are inducing a body temperature so you are inducing a hyperthermic response so I heard a chris hyperthermic response so I heard a chris hyperthermic response so I heard a chris master John give a talk on the master John give a talk on the master John give a talk on the importance of the fat soluble vitamins A importance of the fat soluble vitamins A importance of the fat soluble vitamins A D and K all together and he showed a lot D and K all together and he showed a lot D and K all together and he showed a lot of a convincing argument that isolating of a convincing argument that isolating of a convincing argument that isolating one over the other like D without K or K one over the other like D without K or K one over the other like D without K or K without D could without D could without D could create some problems in the body and I create some problems in the body and I create some problems in the body and I was wondering if you found anything was wondering if you found anything was wondering if you found anything along those same lines like whether along those same lines like whether along those same lines like whether having the D without the K or anything having the D without the K or anything having the D without the K or anything like that like that like that prevents those same problems or whether prevents those same problems or whether prevents those same problems or whether you know it's smart to just do D or you know it's smart to just do D or you know it's smart to just do D or whether you should do fermented cod whether you should do fermented cod whether you should do fermented cod liver oil to get all of them are kind of liver oil to get all of them are kind of liver oil to get all of them are kind of the route to go great questions okay and the route to go great questions okay and the route to go great questions okay and so I have I've seen a theoretical paper so I have I've seen a theoretical paper so I have I've seen a theoretical paper on that I haven't seen any science on that I haven't seen any science on that I haven't seen any science proving that the K with the D but it proving that the K with the D but it proving that the K with the D but it makes sense to me because like I
50:00makes sense to me because like I makes sense to me because like I mentioned if you have too much vitamin D mentioned if you have too much vitamin D mentioned if you have too much vitamin D what happens is you can pull a lot of what happens is you can pull a lot of what happens is you can pull a lot of calcium you'll have what you'll absorb a calcium you'll have what you'll absorb a calcium you'll have what you'll absorb a lot of calcium and you'll have those lot of calcium and you'll have those lot of calcium and you'll have those cows that calcium will be in your cows that calcium will be in your cows that calcium will be in your bloodstream and it can cause a bloodstream and it can cause a bloodstream and it can cause a calcification of your arteries and calcification of your arteries and calcification of your arteries and vitamin K vitamin k1 can get converted vitamin K vitamin k1 can get converted vitamin K vitamin k1 can get converted into vitamin k2 and this is the into vitamin k2 and this is the into vitamin k2 and this is the important cofactor for proteins that important cofactor for proteins that important cofactor for proteins that prevent calcification of the arteries so prevent calcification of the arteries so prevent calcification of the arteries so I think taking the vitamin K with the I think taking the vitamin K with the I think taking the vitamin K with the vitamin DS makes sense because you know vitamin DS makes sense because you know vitamin DS makes sense because you know if if you know you want to prevent if if you know you want to prevent if if you know you want to prevent yourself from having calcification of yourself from having calcification of yourself from having calcification of your arteries you know you want vitamin your arteries you know you want vitamin your arteries you know you want vitamin K I haven't seen any direct research K I haven't seen any direct research K I haven't seen any direct research showing that there's a specific showing that there's a specific showing that there's a specific mechanism that vitamin D alone depletes mechanism that vitamin D alone depletes mechanism that vitamin D alone depletes your vitamin K I or I haven't seen that your vitamin K I or I haven't seen that your vitamin K I or I haven't seen that but it makes sense but it makes sense but it makes sense and in terms of the cod liver oil is and in terms of the cod liver oil is and in terms of the cod liver oil is that what it was you say oh fermented that what it was you say oh fermented that what it was you say oh fermented see I'm just not familiar you know to me see I'm just not familiar you know to me see I'm just not familiar you know to me you know it's I I what I worry about is you know it's I I what I worry about is you know it's I I what I worry about is too much vitamin A also I mean you know
51:00too much vitamin A also I mean you know too much vitamin A also I mean you know ninety seven to one ratio I think in cod ninety seven to one ratio I think in cod ninety seven to one ratio I think in cod liver oil I don't know about the liver oil I don't know about the liver oil I don't know about the fermented but I don't recommend against fermented but I don't recommend against fermented but I don't recommend against taking it I just I'm not I haven't taking it I just I'm not I haven't taking it I just I'm not I haven't familiar I'm not an expert in that field familiar I'm not an expert in that field familiar I'm not an expert in that field yet so I don't want to give an answer yet so I don't want to give an answer yet so I don't want to give an answer but yeah interesting one last question but yeah interesting one last question but yeah interesting one last question okay knowing now that hyperthermic okay knowing now that hyperthermic okay knowing now that hyperthermic conditioning can help with atrophy would conditioning can help with atrophy would conditioning can help with atrophy would that be a good thing to do for people that be a good thing to do for people that be a good thing to do for people that are bedridden or no post-surgery that are bedridden or no post-surgery that are bedridden or no post-surgery recovery or something like that or if recovery or something like that or if recovery or something like that or if you're in a cast you know should you do you're in a cast you know should you do you're in a cast you know should you do some kind of heat therapy to help some kind of heat therapy to help some kind of heat therapy to help prevent muscle loss yeah that these are prevent muscle loss yeah that these are prevent muscle loss yeah that these are great questions great questions great questions I'll start with I'll start with I'll start with I anecdotal story and that is I was I anecdotal story and that is I was I anecdotal story and that is I was injured so I did some experimentation injured so I did some experimentation injured so I did some experimentation with the sauna a few years ago when I with the sauna a few years ago when I with the sauna a few years ago when I was in graduate school and I was going was in graduate school and I was going was in graduate school and I was going probably about four times a week and I probably about four times a week and I probably about four times a week and I was doing about a 40 minute session a was doing about a 40 minute session a was doing about a 40 minute session a day and I was injured so I was out for day and I was injured so I was out for day and I was injured so I was out for like a month and it did prevent me from like a month and it did prevent me from like a month and it did prevent me from losing muscle mass but I wasn't severely
52:00losing muscle mass but I wasn't severely losing muscle mass but I wasn't severely injured it was just one of those like injured it was just one of those like injured it was just one of those like arthritic like things where if you just arthritic like things where if you just arthritic like things where if you just you're in pain if you lift weights or you're in pain if you lift weights or you're in pain if you lift weights or anything when you're running so I was I anything when you're running so I was I anything when you're running so I was I was injured in that sense but if you're was injured in that sense but if you're was injured in that sense but if you're like critically injured you have a cast like critically injured you have a cast like critically injured you have a cast I think because he hypothermic I think because he hypothermic I think because he hypothermic conditioning can change the plasma conditioning can change the plasma conditioning can change the plasma volume and the red blood cell counts and volume and the red blood cell counts and volume and the red blood cell counts and coagulation factors when you're when coagulation factors when you're when coagulation factors when you're when you're in critically injured like that I you're in critically injured like that I you're in critically injured like that I would probably like I said the stress on would probably like I said the stress on would probably like I said the stress on top of stress I would avoid but that top of stress I would avoid but that top of stress I would avoid but that said for people that are older don't said for people that are older don't said for people that are older don't exercise you know that are like you said exercise you know that are like you said exercise you know that are like you said you know ridden I think that the sauna you know ridden I think that the sauna you know ridden I think that the sauna could be a really good way to help could be a really good way to help could be a really good way to help maintain muscle mass as long as they're maintain muscle mass as long as they're maintain muscle mass as long as they're not like critically injured I just want not like critically injured I just want not like critically injured I just want to drive that point home the stress plus to drive that point home the stress plus to drive that point home the stress plus stress is you know death the cell will stress is you know death the cell will stress is you know death the cell will died it's too much stress it can't died it's too much stress it can't died it's too much stress it can't handle it it's not the hormetic response handle it it's not the hormetic response handle it it's not the hormetic response that you want where it's just a little that you want where it's just a little that you want where it's just a little bit of stress that induces the stress bit of stress that induces the stress bit of stress that induces the stress response that's good paleo community a
53:00response that's good paleo community a response that's good paleo community a big welcome to dr. Rhonda Patrick big welcome to dr. Rhonda Patrick big welcome to dr. Rhonda Patrick [Applause]