Dr Rhonda Patrick Maximizing Healthspan with Exercise Sauna Cold Exposure
00:00If you could pill up what vigorous If you could pill up what vigorous intensity exercise does, it would be the intensity exercise does, it would be the intensity exercise does, it would be the biggest anti-aging blockbuster out biggest anti-aging blockbuster out biggest anti-aging blockbuster out there. After this two years of exercise, there. After this two years of exercise, there. After this two years of exercise, they measured their hearts, you know, of they measured their hearts, you know, of they measured their hearts, you know, of course, they measured up baseline and course, they measured up baseline and course, they measured up baseline and their hearts grew and become and became their hearts grew and become and became their hearts grew and become and became more flexible so much that it was more flexible so much that it was more flexible so much that it was reversed about 20 years of aging. So, reversed about 20 years of aging. So, reversed about 20 years of aging. So, their hearts actually looked like a their hearts actually looked like a their hearts actually looked like a 30-year-old heart rather than a 30-year-old heart rather than a 30-year-old heart rather than a 50-year-old heart. This was after 2 50-year-old heart. This was after 2 50-year-old heart. This was after 2 years of this intense exercise training years of this intense exercise training years of this intense exercise training protocol. There's no reason to go in a protocol. There's no reason to go in a protocol. There's no reason to go in a 212 degree Fahrenheit sauna. I think, 212 degree Fahrenheit sauna. I think, 212 degree Fahrenheit sauna. I think, you know, 190 max, like that's that's you know, 190 max, like that's that's you know, 190 max, like that's that's that's hard. 190 is hot. I go I do 180 that's hard. 190 is hot. I go I do 180 that's hard. 190 is hot. I go I do 180 personally. Um, but I think that's personally. Um, but I think that's personally. Um, but I think that's important because I know if you go on important because I know if you go on important because I know if you go on Instagram, there's a lot of influencers Instagram, there's a lot of influencers Instagram, there's a lot of influencers that are going really really hot and I that are going really really hot and I that are going really really hot and I just don't think that's a great idea. So just don't think that's a great idea. So just don't think that's a great idea. So excited to be here. Um, boy, it was excited to be here. Um, boy, it was excited to be here. Um, boy, it was great. Right. I woke up this morning, great. Right. I woke up this morning, great. Right. I woke up this morning, bright light exposure first thing in the bright light exposure first thing in the bright light exposure first thing in the morning, reset my circadian rhythm,
01:00morning, reset my circadian rhythm, morning, reset my circadian rhythm, elicit the cortisol response, right? Get elicit the cortisol response, right? Get elicit the cortisol response, right? Get that serotonin, inhibit melatonin. Um, that serotonin, inhibit melatonin. Um, that serotonin, inhibit melatonin. Um, what a great place to have a conference. what a great place to have a conference. what a great place to have a conference. So, thank you to the organizers for So, thank you to the organizers for So, thank you to the organizers for inviting me. Excited to be here. Uh, inviting me. Excited to be here. Uh, inviting me. Excited to be here. Uh, today we're going to talk about today we're going to talk about today we're going to talk about some behavioral strategies that I think some behavioral strategies that I think some behavioral strategies that I think are very important for improving the way are very important for improving the way are very important for improving the way we age and the way we feel. I mean those we age and the way we feel. I mean those we age and the way we feel. I mean those things go hand in hand, right? So we're things go hand in hand, right? So we're things go hand in hand, right? So we're going to talk about the power of going to talk about the power of going to talk about the power of vigorous intensity exercise. We're going vigorous intensity exercise. We're going vigorous intensity exercise. We're going to talk about using to talk about using to talk about using thermal [snorts] stress in the form of thermal [snorts] stress in the form of thermal [snorts] stress in the form of deliberate heat exposure and deliberate deliberate heat exposure and deliberate deliberate heat exposure and deliberate cold exposure to really improve the way cold exposure to really improve the way cold exposure to really improve the way we age. And so just to give you a heads we age. And so just to give you a heads we age. And so just to give you a heads up of what we're going to discuss, we're up of what we're going to discuss, we're up of what we're going to discuss, we're going to get into exercise and going to get into exercise and going to get into exercise and particularly a vigorous type of particularly a vigorous type of particularly a vigorous type of exercise. And we're going to talk about exercise. And we're going to talk about exercise. And we're going to talk about cardiorespiratory fitness. We're going cardiorespiratory fitness. We're going cardiorespiratory fitness. We're going to talk about brain aging, reversing to talk about brain aging, reversing to talk about brain aging, reversing heart aging, and then we're going to heart aging, and then we're going to heart aging, and then we're going to talk about exercise snacks. Then we're talk about exercise snacks. Then we're talk about exercise snacks. Then we're going to get into deliberate heat
02:00going to get into deliberate heat going to get into deliberate heat exposure with a big focus on regular hot exposure with a big focus on regular hot exposure with a big focus on regular hot sauna. So, we're going to talk about sauna. So, we're going to talk about sauna. So, we're going to talk about being, you know, it being an exercise being, you know, it being an exercise being, you know, it being an exercise mimetic. We're going to talk about heat mimetic. We're going to talk about heat mimetic. We're going to talk about heat shock proteins, Alzheimer's disease. shock proteins, Alzheimer's disease. shock proteins, Alzheimer's disease. We're going to talk about infrared We're going to talk about infrared We're going to talk about infrared saunas versus hot baths versus regular saunas versus hot baths versus regular saunas versus hot baths versus regular hot sauna saunas as well. And then we're hot sauna saunas as well. And then we're hot sauna saunas as well. And then we're going to get into some of the cold going to get into some of the cold going to get into some of the cold exposure data. And we're going to talk a exposure data. And we're going to talk a exposure data. And we're going to talk a lot about some of the hormonal lot about some of the hormonal lot about some of the hormonal responses, some of the effects on the responses, some of the effects on the responses, some of the effects on the brain, on metabolism and muscle, and brain, on metabolism and muscle, and brain, on metabolism and muscle, and then we'll get into some protocols as then we'll get into some protocols as then we'll get into some protocols as well. well. well. So, let's get started. And I like to So, let's get started. And I like to So, let's get started. And I like to start with this slide because if you start with this slide because if you start with this slide because if you could pill up what vigorous intensity could pill up what vigorous intensity could pill up what vigorous intensity exercise does, it would be the biggest exercise does, it would be the biggest exercise does, it would be the biggest anti-aging blockbuster out there. So anti-aging blockbuster out there. So anti-aging blockbuster out there. So when I say vigorous intensity exercise, when I say vigorous intensity exercise, when I say vigorous intensity exercise, what I'm talking about here is the kind what I'm talking about here is the kind what I'm talking about here is the kind of exercise that you do and you can't of exercise that you do and you can't of exercise that you do and you can't really have a conversation while you're really have a conversation while you're really have a conversation while you're doing it. You're really putting in some doing it. You're really putting in some doing it. You're really putting in some hard effort. So you just you're really hard effort. So you just you're really hard effort. So you just you're really not able to talk while you're doing that not able to talk while you're doing that not able to talk while you're doing that kind of exercise. If you wear a heart
03:00kind of exercise. If you wear a heart kind of exercise. If you wear a heart rate monitor, it's the kind of exercise rate monitor, it's the kind of exercise rate monitor, it's the kind of exercise where you're about 80% your max heart where you're about 80% your max heart where you're about 80% your max heart rate or greater. That's the kind of rate or greater. That's the kind of rate or greater. That's the kind of exercise that when I say vigorous exercise that when I say vigorous exercise that when I say vigorous intensity, that's what I'm talking about intensity, that's what I'm talking about intensity, that's what I'm talking about today. today. today. And I want to start by talking about And I want to start by talking about And I want to start by talking about cardiorespiratory fitness. So cardiorespiratory fitness. So cardiorespiratory fitness. So cardiorespiratory fitness is often cardiorespiratory fitness is often cardiorespiratory fitness is often measured measured measured by something called V2 max. You've by something called V2 max. You've by something called V2 max. You've probably heard of this. V2 max is really probably heard of this. V2 max is really probably heard of this. V2 max is really just the maximum amount of oxygen that just the maximum amount of oxygen that just the maximum amount of oxygen that you can take up during maximal exercise. you can take up during maximal exercise. you can take up during maximal exercise. Cardiorespiratory fitness has really Cardiorespiratory fitness has really Cardiorespiratory fitness has really become a very very important biomarker become a very very important biomarker become a very very important biomarker of our health span and lifespan. So of our health span and lifespan. So of our health span and lifespan. So there have been countless studies now there have been countless studies now there have been countless studies now and this study I'm showing you here is and this study I'm showing you here is and this study I'm showing you here is showing it's stratifying people based on showing it's stratifying people based on showing it's stratifying people based on their cardiorespiratory fitness and their cardiorespiratory fitness and their cardiorespiratory fitness and their life expectancy. And what the data their life expectancy. And what the data their life expectancy. And what the data shows is that people that have a low shows is that people that have a low shows is that people that have a low cardiorespiratory fitness, if they can cardiorespiratory fitness, if they can cardiorespiratory fitness, if they can move anywhere above that low, even to a
04:00move anywhere above that low, even to a move anywhere above that low, even to a low normal, they're still low, but low normal, they're still low, but low normal, they're still low, but they're on a nor low normal range, they're on a nor low normal range, they're on a nor low normal range, that's associated with a 2-year increase that's associated with a 2-year increase that's associated with a 2-year increase in life expectancy. And if you compare in life expectancy. And if you compare in life expectancy. And if you compare people from the low to the high, that's people from the low to the high, that's people from the low to the high, that's about a 5-year increase in life about a 5-year increase in life about a 5-year increase in life expectancy. expectancy. expectancy. And there have been other studies that And there have been other studies that And there have been other studies that have actually analyzed if you can have actually analyzed if you can have actually analyzed if you can improve your V2 max your improve your V2 max your improve your V2 max your cardiorespircatory fitness for each for cardiorespircatory fitness for each for cardiorespircatory fitness for each for each unit that you improve it. So a unit each unit that you improve it. So a unit each unit that you improve it. So a unit is actually 1 milll per kilogram per is actually 1 milll per kilogram per is actually 1 milll per kilogram per minute that is associated with a 45day minute that is associated with a 45day minute that is associated with a 45day extension in life expectancy. So for extension in life expectancy. So for extension in life expectancy. So for each unit you go up and you increase it each unit you go up and you increase it each unit you go up and you increase it that's 45 days added to your lifespan. that's 45 days added to your lifespan. that's 45 days added to your lifespan. Why is V2 max important? And I mean, if Why is V2 max important? And I mean, if Why is V2 max important? And I mean, if you think about V2 max, your you think about V2 max, your you think about V2 max, your cardiorespiratory fitness, it's, you cardiorespiratory fitness, it's, you cardiorespiratory fitness, it's, you know, we're talking about measuring it know, we're talking about measuring it know, we're talking about measuring it when we're doing maximal exercise, but when we're doing maximal exercise, but when we're doing maximal exercise, but really, you know, everything we do really, you know, everything we do really, you know, everything we do relies on our cardiorespiratory fitness. relies on our cardiorespiratory fitness. relies on our cardiorespiratory fitness. Even just sitting still, just to sit Even just sitting still, just to sit Even just sitting still, just to sit still and breathe, it takes about 3
05:00still and breathe, it takes about 3 still and breathe, it takes about 3 milliliters per kilogram per minute of milliliters per kilogram per minute of milliliters per kilogram per minute of oxygen. when I'm just having a oxygen. when I'm just having a oxygen. when I'm just having a conversation like me up here on stage conversation like me up here on stage conversation like me up here on stage talking to you guys that takes about 11 talking to you guys that takes about 11 talking to you guys that takes about 11 milliliters of um per kilogram body milliliters of um per kilogram body milliliters of um per kilogram body weight per minute of oxygen. Right? So, weight per minute of oxygen. Right? So, weight per minute of oxygen. Right? So, as we're aging, we we we start with our as we're aging, we we we start with our as we're aging, we we we start with our with our cardiorespiratory fitness and with our cardiorespiratory fitness and with our cardiorespiratory fitness and there's things we can do to get high, there's things we can do to get high, there's things we can do to get high, right? And that's where we want to be. right? And that's where we want to be. right? And that's where we want to be. But as we're aging, we kind of head But as we're aging, we kind of head But as we're aging, we kind of head towards this cliff. We're going down. towards this cliff. We're going down. towards this cliff. We're going down. Our cardiorespiratory fitness declines Our cardiorespiratory fitness declines Our cardiorespiratory fitness declines with age. And so you want to really with age. And so you want to really with age. And so you want to really bank in all you can and improve your bank in all you can and improve your bank in all you can and improve your cardiorespiratory fitness early on cardiorespiratory fitness early on cardiorespiratory fitness early on because you want to be higher up because because you want to be higher up because because you want to be higher up because you will reach that cliff. You just want you will reach that cliff. You just want you will reach that cliff. You just want to reach it at a later time point. to reach it at a later time point. to reach it at a later time point. Right? There was a study that was Right? There was a study that was Right? There was a study that was published a few years back in Jamba and published a few years back in Jamba and published a few years back in Jamba and I really like this study because it I really like this study because it I really like this study because it showed that there really didn't seem to showed that there really didn't seem to showed that there really didn't seem to be an upper limit in the benefits for be an upper limit in the benefits for be an upper limit in the benefits for improving cardiorespiratory fitness. So improving cardiorespiratory fitness. So improving cardiorespiratory fitness. So people that were at like the elite the people that were at like the elite the people that were at like the elite the top 2% the elite level for their
06:00top 2% the elite level for their top 2% the elite level for their cardiorespiratory fitness they had a 80% cardiorespiratory fitness they had a 80% cardiorespiratory fitness they had a 80% lower allc cause mortality than people lower allc cause mortality than people lower allc cause mortality than people that were low cardiorespiratory fitness. that were low cardiorespiratory fitness. that were low cardiorespiratory fitness. Not a big surprise. But even people that Not a big surprise. But even people that Not a big surprise. But even people that had a high cardiorespiratory fitness, had a high cardiorespiratory fitness, had a high cardiorespiratory fitness, we're talking like the top quarter we're talking like the top quarter we're talking like the top quarter percent of the of the participants, percent of the of the participants, percent of the of the participants, [snorts] the elite people still had a [snorts] the elite people still had a [snorts] the elite people still had a 20% lower all-c cause mortality compared 20% lower all-c cause mortality compared 20% lower all-c cause mortality compared to those people with a high I mean these to those people with a high I mean these to those people with a high I mean these are healthy people, a high are healthy people, a high are healthy people, a high cardiorespiratory fitness. But what was cardiorespiratory fitness. But what was cardiorespiratory fitness. But what was so fascinating about this study was that so fascinating about this study was that so fascinating about this study was that researchers looked at biomarkers that researchers looked at biomarkers that researchers looked at biomarkers that could predict mortality. And so they could predict mortality. And so they could predict mortality. And so they looked at things like type 2 diabetes, looked at things like type 2 diabetes, looked at things like type 2 diabetes, smoking, cardiovascular disease. These smoking, cardiovascular disease. These smoking, cardiovascular disease. These things of course p predicted a lower things of course p predicted a lower things of course p predicted a lower life expectancy, right? A higher all-c life expectancy, right? A higher all-c life expectancy, right? A higher all-c cause mortality. However, a low cause mortality. However, a low cause mortality. However, a low cardiorespiratory fitness actually cardiorespiratory fitness actually cardiorespiratory fitness actually predicted better. So in fact, people predicted better. So in fact, people predicted better. So in fact, people with a low cardiorespiratory fitness had with a low cardiorespiratory fitness had with a low cardiorespiratory fitness had a lower life expectancy than even people a lower life expectancy than even people a lower life expectancy than even people with type two diabetes or even people
07:00with type two diabetes or even people with type two diabetes or even people smoking. So in other words, having a low smoking. So in other words, having a low smoking. So in other words, having a low cardiorespiratory fitness was like cardiorespiratory fitness was like cardiorespiratory fitness was like smoking in terms of life expectancy. And smoking in terms of life expectancy. And smoking in terms of life expectancy. And people don't think about that. We think people don't think about that. We think people don't think about that. We think about all these diseases. We talk a lot about all these diseases. We talk a lot about all these diseases. We talk a lot about type two diabetes. We talk a lot about type two diabetes. We talk a lot about type two diabetes. We talk a lot about, you know, cardiovascular disease, about, you know, cardiovascular disease, about, you know, cardiovascular disease, how terrible it is for your health, how how terrible it is for your health, how how terrible it is for your health, how bad smoking is. But nobody's talking bad smoking is. But nobody's talking bad smoking is. But nobody's talking about how terrible being sedentary is, about how terrible being sedentary is, about how terrible being sedentary is, not being physically active. It is a not being physically active. It is a not being physically active. It is a disease and it should be treated as a disease and it should be treated as a disease and it should be treated as a disease. We really need to think about disease. We really need to think about disease. We really need to think about our cardiorespiratory fitness. We need our cardiorespiratory fitness. We need our cardiorespiratory fitness. We need to think about how important it is we're to think about how important it is we're to think about how important it is we're supposed to be moving and improving that supposed to be moving and improving that supposed to be moving and improving that cardiorespiratory fitness. So, how do we cardiorespiratory fitness. So, how do we cardiorespiratory fitness. So, how do we improve it? Endurance aerobic exercise improve it? Endurance aerobic exercise improve it? Endurance aerobic exercise is one of the best ways to improve is one of the best ways to improve is one of the best ways to improve cardiorespiratory fitness. However, cardiorespiratory fitness. However, cardiorespiratory fitness. However, vigorous intensity exercise is actually vigorous intensity exercise is actually vigorous intensity exercise is actually better. And we know this because there better. And we know this because there better. And we know this because there have been multiple studies and there have been multiple studies and there have been multiple studies and there have been metaanalyses of these studies have been metaanalyses of these studies have been metaanalyses of these studies looking at people that actually do the looking at people that actually do the looking at people that actually do the physical activity requirements, the
08:00physical activity requirements, the physical activity requirements, the guidelines that are out there. So this guidelines that are out there. So this guidelines that are out there. So this is about 2 and 1/2 hours per week of is about 2 and 1/2 hours per week of is about 2 and 1/2 hours per week of moderate intensity physical activity. So moderate intensity physical activity. So moderate intensity physical activity. So this is the type of exercise that you do this is the type of exercise that you do this is the type of exercise that you do that's aerobic [snorts] and you can kind that's aerobic [snorts] and you can kind that's aerobic [snorts] and you can kind of have a you can talk while you're of have a you can talk while you're of have a you can talk while you're doing it, but you're very breathy. So doing it, but you're very breathy. So doing it, but you're very breathy. So you're really not at that intense level you're really not at that intense level you're really not at that intense level where you're pushing really hard, but where you're pushing really hard, but where you're pushing really hard, but you're you're getting physical activity. you're you're getting physical activity. you're you're getting physical activity. About 40% of people doing that two and a About 40% of people doing that two and a About 40% of people doing that two and a half hours per week cannot improve their half hours per week cannot improve their half hours per week cannot improve their cardiorespircatory fitness. They're cardiorespircatory fitness. They're cardiorespircatory fitness. They're so-called nonresponders so-called nonresponders so-called nonresponders unless they engage in vigorous intensity unless they engage in vigorous intensity unless they engage in vigorous intensity exercise, particularly highintensity exercise, particularly highintensity exercise, particularly highintensity interval training. So that's the kind of interval training. So that's the kind of interval training. So that's the kind of exercise where you're doing short bouts, exercise where you're doing short bouts, exercise where you're doing short bouts, intervals of high intensity. So it could intervals of high intensity. So it could intervals of high intensity. So it could be anywhere from 20 seconds long to 30 be anywhere from 20 seconds long to 30 be anywhere from 20 seconds long to 30 maybe a minute long interval where maybe a minute long interval where maybe a minute long interval where you're going hard and then you have a you're going hard and then you have a you're going hard and then you have a period of recovery. When those period of recovery. When those period of recovery. When those individuals that did not respond to just individuals that did not respond to just individuals that did not respond to just normal moderate intensity exercise normal moderate intensity exercise normal moderate intensity exercise engage in high-intensity interval engage in high-intensity interval engage in high-intensity interval training, they are able to improve their training, they are able to improve their training, they are able to improve their cardiorespiratory fitness. And it's
09:00cardiorespiratory fitness. And it's cardiorespiratory fitness. And it's thought the reason for that is because thought the reason for that is because thought the reason for that is because you know cardiorespiratory fitness you know cardiorespiratory fitness you know cardiorespiratory fitness you're you're you're transporting um you're you're you're transporting um you're you're you're transporting um oxygen. You're breathing it in, your oxygen. You're breathing it in, your oxygen. You're breathing it in, your lungs are taking it in, and then your lungs are taking it in, and then your lungs are taking it in, and then your vascular system is transporting it to vascular system is transporting it to vascular system is transporting it to other tissues like the muscle, um, the other tissues like the muscle, um, the other tissues like the muscle, um, the brain, right? [snorts] It's it's thought brain, right? [snorts] It's it's thought brain, right? [snorts] It's it's thought that the harder the stress that you're that the harder the stress that you're that the harder the stress that you're putting, the greater the ad adaptation. putting, the greater the ad adaptation. putting, the greater the ad adaptation. So, your body is responding to a greater So, your body is responding to a greater So, your body is responding to a greater amount of stress when you're going amount of stress when you're going amount of stress when you're going harder, when you're working out harder. harder, when you're working out harder. harder, when you're working out harder. There's a variety of protocols out there There's a variety of protocols out there There's a variety of protocols out there that have been shown to actually improve that have been shown to actually improve that have been shown to actually improve cardiorespiratory fitness. I like to cardiorespiratory fitness. I like to cardiorespiratory fitness. I like to talk about probably one of the hardest talk about probably one of the hardest talk about probably one of the hardest ones. Uh it's called the Norwegian 4x4. ones. Uh it's called the Norwegian 4x4. ones. Uh it's called the Norwegian 4x4. This the reason it's called that is This the reason it's called that is This the reason it's called that is because the Norwegian ski team uses it because the Norwegian ski team uses it because the Norwegian ski team uses it as part of their training protocol. And as part of their training protocol. And as part of their training protocol. And what it is is you for 4 minutes. This a what it is is you for 4 minutes. This a what it is is you for 4 minutes. This a 4-minute interval where you're going as 4-minute interval where you're going as 4-minute interval where you're going as hard as you can, not all out, as hard as hard as you can, not all out, as hard as hard as you can, not all out, as hard as you can and maintain for that entire you can and maintain for that entire you can and maintain for that entire four minutes. And it takes a little bit four minutes. And it takes a little bit four minutes. And it takes a little bit of trial and trial and error to figure of trial and trial and error to figure of trial and trial and error to figure out what that intensity is. It's going
10:00out what that intensity is. It's going out what that intensity is. It's going to be you're going to be it's going to to be you're going to be it's going to to be you're going to be it's going to be hard, but you're not going all out. be hard, but you're not going all out. be hard, but you're not going all out. that that would be impossible. And then that that would be impossible. And then that that would be impossible. And then you and then you do light exercise, very you and then you do light exercise, very you and then you do light exercise, very very light exercise. You let your heart very light exercise. You let your heart very light exercise. You let your heart rate go down and recover for 3 minutes. rate go down and recover for 3 minutes. rate go down and recover for 3 minutes. And you do that four times. So it's four And you do that four times. So it's four And you do that four times. So it's four by four. And um this protocol has been by four. And um this protocol has been by four. And um this protocol has been shown in countless studies to improve shown in countless studies to improve shown in countless studies to improve the O2 max. Now there's other ways to the O2 max. Now there's other ways to the O2 max. Now there's other ways to improve your cardiorespiratory fitness. improve your cardiorespiratory fitness. improve your cardiorespiratory fitness. You can do a 1 minute on, one minute You can do a 1 minute on, one minute You can do a 1 minute on, one minute off, even 20 seconds on, 10 seconds off. off, even 20 seconds on, 10 seconds off. off, even 20 seconds on, 10 seconds off. I mean, whatever works for you. I think I mean, whatever works for you. I think I mean, whatever works for you. I think the most important thing here is what the most important thing here is what the most important thing here is what are you going to do? What are you going are you going to do? What are you going are you going to do? What are you going to do on a weekly basis? What are you to do on a weekly basis? What are you to do on a weekly basis? What are you going to be able to do? What do you like going to be able to do? What do you like going to be able to do? What do you like to do? That's the most important. You to do? That's the most important. You to do? That's the most important. You don't necessarily have to do the 4x4. I don't necessarily have to do the 4x4. I don't necessarily have to do the 4x4. I do this once a week. Um I think it's do this once a week. Um I think it's do this once a week. Um I think it's great if you can, but you don't great if you can, but you don't great if you can, but you don't necessarily have to. Um, [snorts] if you necessarily have to. Um, [snorts] if you necessarily have to. Um, [snorts] if you haven't gotten a V2 max test, like haven't gotten a V2 max test, like haven't gotten a V2 max test, like that's where you go into a lab and you that's where you go into a lab and you that's where you go into a lab and you wear one of those masks, you get on wear one of those masks, you get on wear one of those masks, you get on treadmill or on a stationary bike and treadmill or on a stationary bike and treadmill or on a stationary bike and you're doing like, you know, 15 minutes
11:00you're doing like, you know, 15 minutes you're doing like, you know, 15 minutes of running as fast as you can for that of running as fast as you can for that of running as fast as you can for that entire 15 minutes. Pretty brutal if entire 15 minutes. Pretty brutal if entire 15 minutes. Pretty brutal if anyone's done it. Um, you can you can anyone's done it. Um, you can you can anyone's done it. Um, you can you can estimate your own V2 max actually by by estimate your own V2 max actually by by estimate your own V2 max actually by by using any type of wearable device that using any type of wearable device that using any type of wearable device that tracks your distance and your heart tracks your distance and your heart tracks your distance and your heart rate. And so it's called the 12minute uh rate. And so it's called the 12minute uh rate. And so it's called the 12minute uh run test. And basically what you're run test. And basically what you're run test. And basically what you're doing is you're running for 12 minutes doing is you're running for 12 minutes doing is you're running for 12 minutes on a flat surface. It has to be flat and on a flat surface. It has to be flat and on a flat surface. It has to be flat and you're you're you're calculating your you're you're you're calculating your you're you're you're calculating your distance. And there's an equation you distance. And there's an equation you distance. And there's an equation you can look up called the Cooper test, the can look up called the Cooper test, the can look up called the Cooper test, the Cooper equation. And it'll help you Cooper equation. And it'll help you Cooper equation. And it'll help you convert your it'll estimate your V2 max convert your it'll estimate your V2 max convert your it'll estimate your V2 max essentially. And that's a pretty good essentially. And that's a pretty good essentially. And that's a pretty good way to do that. I like I want to take a minute here. I like I want to take a minute here. We're going to talk about that Norwegian We're going to talk about that Norwegian We're going to talk about that Norwegian 4x4 again as part of this this protocol 4x4 again as part of this this protocol 4x4 again as part of this this protocol that was done by uh Dr. Dr. Ben Lavine that was done by uh Dr. Dr. Ben Lavine that was done by uh Dr. Dr. Ben Lavine at UT Southwest in Dallas. Um he's at UT Southwest in Dallas. Um he's at UT Southwest in Dallas. Um he's probably one of the world's leading probably one of the world's leading probably one of the world's leading experts in cardio cardiovascular experts in cardio cardiovascular experts in cardio cardiovascular exercise, cardiologist, exercise exercise, cardiologist, exercise exercise, cardiologist, exercise physiology. He studies how the heart physiology. He studies how the heart physiology. He studies how the heart ages and how we can reverse that aging
12:00ages and how we can reverse that aging ages and how we can reverse that aging through different lifestyle strategies through different lifestyle strategies through different lifestyle strategies and also what accelerates that aging as and also what accelerates that aging as and also what accelerates that aging as well. So he's looking at both ends of well. So he's looking at both ends of well. So he's looking at both ends of the spectrum. And um just generally the spectrum. And um just generally the spectrum. And um just generally speaking, what what happens to our heart speaking, what what happens to our heart speaking, what what happens to our heart as we age? a lot of things. I'm not as we age? a lot of things. I'm not as we age? a lot of things. I'm not going to spend hours discussing that. going to spend hours discussing that. going to spend hours discussing that. You probably have other people here You probably have other people here You probably have other people here talking about that. But generally talking about that. But generally talking about that. But generally speaking, as we age, our heart shrinks speaking, as we age, our heart shrinks speaking, as we age, our heart shrinks and it gets stiffer. It's stiffer with and it gets stiffer. It's stiffer with and it gets stiffer. It's stiffer with age. Um, and that's not a very good age. Um, and that's not a very good age. Um, and that's not a very good thing for cardiovascular health. You thing for cardiovascular health. You thing for cardiovascular health. You want your heart to be flexible. You want want your heart to be flexible. You want want your heart to be flexible. You want to be able to respond to stressful situ to be able to respond to stressful situ to be able to respond to stressful situ situations. You don't want your heart to situations. You don't want your heart to situations. You don't want your heart to be stiffer. And so what Ben um set out be stiffer. And so what Ben um set out be stiffer. And so what Ben um set out to do was try to see if he could reverse to do was try to see if he could reverse to do was try to see if he could reverse some of this shrinking and stiffening of some of this shrinking and stiffening of some of this shrinking and stiffening of the heart in people that are the heart in people that are the heart in people that are middle-aged. They're 50y olds that middle-aged. They're 50y olds that middle-aged. They're 50y olds that didn't have any identifiable diseases didn't have any identifiable diseases didn't have any identifiable diseases other than the fact that they were other than the fact that they were other than the fact that they were sedentary. So they had one disease as I sedentary. So they had one disease as I sedentary. So they had one disease as I just mentioned sedentary. Being just mentioned sedentary. Being just mentioned sedentary. Being sedentary is a disease. Um but they sedentary is a disease. Um but they sedentary is a disease. Um but they didn't have any other diseases. They didn't have any other diseases. They didn't have any other diseases. They just weren't physically active. [snorts]
13:00just weren't physically active. [snorts] just weren't physically active. [snorts] And he separated these 50-year-olds into And he separated these 50-year-olds into And he separated these 50-year-olds into two groups. one with the treatment two groups. one with the treatment two groups. one with the treatment group, one with the sham control group. group, one with the sham control group. group, one with the sham control group. The treatment group underwent a two-year The treatment group underwent a two-year The treatment group underwent a two-year pretty intense exercise training pretty intense exercise training pretty intense exercise training protocol where at the end of the two protocol where at the end of the two protocol where at the end of the two years, they were exercising for about 5 years, they were exercising for about 5 years, they were exercising for about 5 hours a week. A large portion of that hours a week. A large portion of that hours a week. A large portion of that was vigorous intensity exercise. They was vigorous intensity exercise. They was vigorous intensity exercise. They were doing the Norwegian 4x4 once a were doing the Norwegian 4x4 once a were doing the Norwegian 4x4 once a week, but they didn't start out there. week, but they didn't start out there. week, but they didn't start out there. It was a progressive workup, right? You It was a progressive workup, right? You It was a progressive workup, right? You can't just take someone that's not ever can't just take someone that's not ever can't just take someone that's not ever worked out in the gym and then start worked out in the gym and then start worked out in the gym and then start them on the 4x4 and doing 5 hours a them on the 4x4 and doing 5 hours a them on the 4x4 and doing 5 hours a week, right? So they progressively week, right? So they progressively week, right? So they progressively worked up to that point. The sham worked up to that point. The sham worked up to that point. The sham control was kind of like yoga-ish control was kind of like yoga-ish control was kind of like yoga-ish stretching, you know, enough where they stretching, you know, enough where they stretching, you know, enough where they thought they were getting a treatment, thought they were getting a treatment, thought they were getting a treatment, but it wasn't actually the treatment. but it wasn't actually the treatment. but it wasn't actually the treatment. After this 2 years of exercise, they After this 2 years of exercise, they After this 2 years of exercise, they measured their hearts, you know, of measured their hearts, you know, of measured their hearts, you know, of course, they measured up baseline and
14:00years of this intense exercise training protocol. And I love this study uh protocol. And I love this study uh protocol. And I love this study uh because it really shows one that it's because it really shows one that it's because it really shows one that it's never too late and these are never too late and these are never too late and these are 50-year-olds. They're in middle middle 50-year-olds. They're in middle middle 50-year-olds. They're in middle middle age. And two, that you really have age. And two, that you really have age. And two, that you really have control of the way your heart ages, control of the way your heart ages, control of the way your heart ages, right? I mean, this is pretty, I would right? I mean, this is pretty, I would right? I mean, this is pretty, I would say, unbelievable that you can actually say, unbelievable that you can actually say, unbelievable that you can actually after just two years of really putting after just two years of really putting after just two years of really putting in effort reverse the aging of your in effort reverse the aging of your in effort reverse the aging of your heart by about 20 years. heart by about 20 years. heart by about 20 years. The control group, I mean, they they The control group, I mean, they they The control group, I mean, they they didn't have any of this, by the way. I didn't have any of this, by the way. I didn't have any of this, by the way. I mean, yoga is great, but it just isn't mean, yoga is great, but it just isn't mean, yoga is great, but it just isn't going to reverse the structural aging going to reverse the structural aging going to reverse the structural aging changes in your heart. changes in your heart. changes in your heart. We also know that exercise has massive We also know that exercise has massive We also know that exercise has massive effects on the brain. So, it's an effects on the brain. So, it's an effects on the brain. So, it's an immediate cognitive enhancer. So, you immediate cognitive enhancer. So, you immediate cognitive enhancer. So, you can just do a 10-minute bout of vigorous can just do a 10-minute bout of vigorous can just do a 10-minute bout of vigorous intensity exercise. Again, you're intensity exercise. Again, you're intensity exercise. Again, you're getting the you're putting in that getting the you're putting in that getting the you're putting in that effort and you can improve reaction effort and you can improve reaction effort and you can improve reaction time, executive function. I mean, there time, executive function. I mean, there time, executive function. I mean, there was actually a 14% increase in cognitive was actually a 14% increase in cognitive was actually a 14% increase in cognitive performance in this cohort that just performance in this cohort that just performance in this cohort that just said 10 minutes. I do 10 minutes of
15:00said 10 minutes. I do 10 minutes of said 10 minutes. I do 10 minutes of exercise like before almost any talk I exercise like before almost any talk I exercise like before almost any talk I give, anything I'm doing that requires give, anything I'm doing that requires give, anything I'm doing that requires my brain to be working, 10 minutes. my brain to be working, 10 minutes. my brain to be working, 10 minutes. Everybody has 10 minutes, right? And Everybody has 10 minutes, right? And Everybody has 10 minutes, right? And it's amazing how you feel after that. it's amazing how you feel after that. it's amazing how you feel after that. We know that vigorous intensity exercise We know that vigorous intensity exercise We know that vigorous intensity exercise rewires the brain almost immediately. So rewires the brain almost immediately. So rewires the brain almost immediately. So it actually, like I said, it speeds up it actually, like I said, it speeds up it actually, like I said, it speeds up reaction time, especially on executive reaction time, especially on executive reaction time, especially on executive function tasks. It improves working function tasks. It improves working function tasks. It improves working memory. It improves um impulse control. memory. It improves um impulse control. memory. It improves um impulse control. So, you know, if you have a lot of tabs So, you know, if you have a lot of tabs So, you know, if you have a lot of tabs open, you're not going to be going to open, you're not going to be going to open, you're not going to be going to the social media or you're not going to the social media or you're not going to the social media or you're not going to be getting on X or Instagram or be getting on X or Instagram or be getting on X or Instagram or whatever, you know. So, it helps you whatever, you know. So, it helps you whatever, you know. So, it helps you with that impulse control. I mean, these with that impulse control. I mean, these with that impulse control. I mean, these are all, I would say, little hacks that are all, I would say, little hacks that are all, I would say, little hacks that most of most of us in here that are also most of most of us in here that are also most of most of us in here that are also high performers. you know, you're taking high performers. you know, you're taking high performers. you know, you're taking care of yourself and your patients, but care of yourself and your patients, but care of yourself and your patients, but we're also high performers. So, um, it's we're also high performers. So, um, it's we're also high performers. So, um, it's it's kind of really important to kind of it's kind of really important to kind of it's kind of really important to kind of use some of these tools that we can to use some of these tools that we can to use some of these tools that we can to just improve our impulse control and our just improve our impulse control and our just improve our impulse control and our cognitive function as well. cognitive function as well. cognitive function as well. Why is vigorous intensity exercise so Why is vigorous intensity exercise so Why is vigorous intensity exercise so good for the brain? And I keep saying good for the brain? And I keep saying good for the brain? And I keep saying vigorous because when you are working
16:00vigorous because when you are working vigorous because when you are working really hard, you're forcing your energy really hard, you're forcing your energy really hard, you're forcing your energy system to produce energy quicker than system to produce energy quicker than system to produce energy quicker than your mitochondria, which are the little your mitochondria, which are the little your mitochondria, which are the little organels inside of your cells that are organels inside of your cells that are organels inside of your cells that are essentially mostly responsible for essentially mostly responsible for essentially mostly responsible for producing energy can can can keep up producing energy can can can keep up producing energy can can can keep up with. And so essentially, you can't get with. And so essentially, you can't get with. And so essentially, you can't get oxygen to your cells quick enough to oxygen to your cells quick enough to oxygen to your cells quick enough to make energy because mitochondria need make energy because mitochondria need make energy because mitochondria need oxygen to make energy in the form of oxygen to make energy in the form of oxygen to make energy in the form of ATP. And so you're forced to do that ATP. And so you're forced to do that ATP. And so you're forced to do that outside of your mitochondria using um outside of your mitochondria using um outside of your mitochondria using um glucose as a source of energy. And that glucose as a source of energy. And that glucose as a source of energy. And that glucose gets converted into glucose gets converted into glucose gets converted into energy, but also lactate. And for a long energy, but also lactate. And for a long energy, but also lactate. And for a long time, lactate was thought to be this time, lactate was thought to be this time, lactate was thought to be this just metabolic byproduct of glucose just metabolic byproduct of glucose just metabolic byproduct of glucose metabolism, glycolysis. Turns out Dr. metabolism, glycolysis. Turns out Dr. metabolism, glycolysis. Turns out Dr. George Brooks out of UC Berkeley decades George Brooks out of UC Berkeley decades George Brooks out of UC Berkeley decades ago came up with this lactate shuttle ago came up with this lactate shuttle ago came up with this lactate shuttle theory. It's no longer a theory. It's theory. It's no longer a theory. It's theory. It's no longer a theory. It's been proven many, many, many times. Um, been proven many, many, many times. Um, been proven many, many, many times. Um, lactate is not only an energetic lactate is not only an energetic lactate is not only an energetic molecule. So, it gets shuttled back into molecule. So, it gets shuttled back into
17:00molecule. So, it gets shuttled back into cells including the muscle and is used cells including the muscle and is used cells including the muscle and is used to make energy like glucose, like fatty to make energy like glucose, like fatty to make energy like glucose, like fatty acids. In fact, it's more energetically acids. In fact, it's more energetically acids. In fact, it's more energetically favorable than glucose. You can actually favorable than glucose. You can actually favorable than glucose. You can actually make more, it takes less energy to make make more, it takes less energy to make make more, it takes less energy to make energy from lactate than it does from energy from lactate than it does from energy from lactate than it does from glucose. But even more importantly, glucose. But even more importantly, glucose. But even more importantly, lactate is actually a signaling lactate is actually a signaling lactate is actually a signaling molecule. So when you're forcing your molecule. So when you're forcing your molecule. So when you're forcing your muscles to work really hard, you're muscles to work really hard, you're muscles to work really hard, you're generating that lactate. A lot of people generating that lactate. A lot of people generating that lactate. A lot of people associate that burn you feel in your associate that burn you feel in your associate that burn you feel in your muscles with the lactate generation. I muscles with the lactate generation. I muscles with the lactate generation. I mean that's kind of a okay association I mean that's kind of a okay association I mean that's kind of a okay association I guess. Lactate itself is not responsible guess. Lactate itself is not responsible guess. Lactate itself is not responsible for the burn. Um it's the hydrogen ions, for the burn. Um it's the hydrogen ions, for the burn. Um it's the hydrogen ions, but that's a whole other story. The but that's a whole other story. The but that's a whole other story. The lactate then goes into your circulation lactate then goes into your circulation lactate then goes into your circulation and it gets transported to other organs, and it gets transported to other organs, and it gets transported to other organs, especially the brain. And it acts as a especially the brain. And it acts as a especially the brain. And it acts as a messenger. It's a way for your muscles messenger. It's a way for your muscles messenger. It's a way for your muscles to communicate with other organs and to communicate with other organs and to communicate with other organs and say, "Hey, I'm working really hard. We say, "Hey, I'm working really hard. We say, "Hey, I'm working really hard. We got to respond to this. Like otherwise, got to respond to this. Like otherwise, got to respond to this. Like otherwise, we're not going to be able to like we're not going to be able to like we're not going to be able to like survive." And so what happens is it is survive." And so what happens is it is survive." And so what happens is it is communicating with the brain and the
18:00communicating with the brain and the communicating with the brain and the heart and the liver and all these other heart and the liver and all these other heart and the liver and all these other organs where the lactate is going into organs where the lactate is going into organs where the lactate is going into and it's activating a variety of stress and it's activating a variety of stress and it's activating a variety of stress response pathways so that you can deal response pathways so that you can deal response pathways so that you can deal with stress. And in the brain, lactate with stress. And in the brain, lactate with stress. And in the brain, lactate increases brain derived neurotrophic increases brain derived neurotrophic increases brain derived neurotrophic factor. In fact, it is the molecule that factor. In fact, it is the molecule that factor. In fact, it is the molecule that is signaling to the brain to increase is signaling to the brain to increase is signaling to the brain to increase brain drive neuro neurotrophic factor. brain drive neuro neurotrophic factor. brain drive neuro neurotrophic factor. So, this is a growth factor in the brain So, this is a growth factor in the brain So, this is a growth factor in the brain that is responsible for the growth of that is responsible for the growth of that is responsible for the growth of new neurons. Um, particularly in the new neurons. Um, particularly in the new neurons. Um, particularly in the hippocampus. We'll get to that in a hippocampus. We'll get to that in a hippocampus. We'll get to that in a minute. It's also important for minute. It's also important for minute. It's also important for learning, for memory and learning, for memory and learning, for memory and neuroplasticity, right? That's important neuroplasticity, right? That's important neuroplasticity, right? That's important for your brain's ability to adapt to the for your brain's ability to adapt to the for your brain's ability to adapt to the changing environment. It plays a very changing environment. It plays a very changing environment. It plays a very important role in not only brain aging, important role in not only brain aging, important role in not only brain aging, but also mental health. So people with but also mental health. So people with but also mental health. So people with depression for example, major depressive depression for example, major depressive depression for example, major depressive disorder, they have problems with disorder, they have problems with disorder, they have problems with neuroplasticity. Their brain is not neuroplasticity. Their brain is not neuroplasticity. Their brain is not adapting to a changing envi environment adapting to a changing envi environment adapting to a changing envi environment and so they're unable to adapt and that and so they're unable to adapt and that and so they're unable to adapt and that is uh plays a role in depression. We also know that lactate itself signals
19:00We also know that lactate itself signals to the brain to make neurotransmitters. to the brain to make neurotransmitters. to the brain to make neurotransmitters. We have human data on this. both We have human data on this. both We have human data on this. both serotonin. Most people think about serotonin. Most people think about serotonin. Most people think about serotonin as that neurotransmitter serotonin as that neurotransmitter serotonin as that neurotransmitter involved in mood, makes you feel good. involved in mood, makes you feel good. involved in mood, makes you feel good. It's also involved in executive function It's also involved in executive function It's also involved in executive function and more importantly impulse control. and more importantly impulse control. and more importantly impulse control. Um, and I talked about all those studies Um, and I talked about all those studies Um, and I talked about all those studies showing that vigorous intensity exercise showing that vigorous intensity exercise showing that vigorous intensity exercise has a pretty profound effect on impulse has a pretty profound effect on impulse has a pretty profound effect on impulse control. Well, there have been human control. Well, there have been human control. Well, there have been human studies that have done dose dependent studies that have done dose dependent studies that have done dose dependent um, exercise protocols where people do um, exercise protocols where people do um, exercise protocols where people do light exercise, moderate intensity, or light exercise, moderate intensity, or light exercise, moderate intensity, or they do vigorous intensity exercise. And they do vigorous intensity exercise. And they do vigorous intensity exercise. And it's the vigorous intensity exercise it's the vigorous intensity exercise it's the vigorous intensity exercise that increases lactate the most. And that increases lactate the most. And that increases lactate the most. And that's also associate associated with that's also associate associated with that's also associate associated with the most impulse control. We want the most impulse control. We want the most impulse control. We want impulse control. We want to be able to impulse control. We want to be able to impulse control. We want to be able to be focused and norepinephrine as well. be focused and norepinephrine as well. be focused and norepinephrine as well. So our brain also is working very hard So our brain also is working very hard So our brain also is working very hard when we're doing vigorous intensity when we're doing vigorous intensity when we're doing vigorous intensity exercise. It's not just our muscles that exercise. It's not just our muscles that exercise. It's not just our muscles that are working hard. It's not just our are working hard. It's not just our are working hard. It's not just our lungs that are working hard. It's not lungs that are working hard. It's not lungs that are working hard. It's not just our cardiovascular system that just our cardiovascular system that just our cardiovascular system that working hard. Everything's working hard, working hard. Everything's working hard, working hard. Everything's working hard, including our brain. and and and like I including our brain. and and and like I including our brain. and and and like I said, lactate is the way is the said, lactate is the way is the said, lactate is the way is the communication is the communicating
20:00communication is the communicating communication is the communicating factor there, right? And so factor there, right? And so factor there, right? And so norepinephrine is increased also human norepinephrine is increased also human norepinephrine is increased also human studies showing this as well that's studies showing this as well that's studies showing this as well that's involved with focus and attention and involved with focus and attention and involved with focus and attention and improved um memory as well. So lactate improved um memory as well. So lactate improved um memory as well. So lactate responsible for doing all these things. responsible for doing all these things. responsible for doing all these things. There are many different protocols out There are many different protocols out There are many different protocols out there, human protocols, human data there, human protocols, human data there, human protocols, human data showing uh different type of exercise showing uh different type of exercise showing uh different type of exercise intensities can increase brain derived intensities can increase brain derived intensities can increase brain derived neurotrophic factor in the plasma where neurotrophic factor in the plasma where neurotrophic factor in the plasma where it's measured which correlates with it's measured which correlates with it's measured which correlates with brain levels as well. Um the more brain levels as well. Um the more brain levels as well. Um the more intense the exercise, the more BDNF that intense the exercise, the more BDNF that intense the exercise, the more BDNF that you're going to make. It's definitely a you're going to make. It's definitely a you're going to make. It's definitely a dose and duration dependent process. So dose and duration dependent process. So dose and duration dependent process. So someone that's doing like a pretty hard someone that's doing like a pretty hard someone that's doing like a pretty hard 30 minute run really gets a lot of PDNF. 30 minute run really gets a lot of PDNF. 30 minute run really gets a lot of PDNF. But you can also do these these hit But you can also do these these hit But you can also do these these hit protocols, right? The one minute on, one protocols, right? The one minute on, one protocols, right? The one minute on, one minute off. Even doing that for, you minute off. Even doing that for, you minute off. Even doing that for, you know, six times um has been shown to know, six times um has been shown to know, six times um has been shown to really massively increase brain drive really massively increase brain drive really massively increase brain drive neurotrphic factor. So the key here is neurotrphic factor. So the key here is neurotrphic factor. So the key here is just get those hard intervals in just get those hard intervals in just get those hard intervals in whatever your favorite protocol is and whatever your favorite protocol is and whatever your favorite protocol is and you'll be getting that BDNF boost.
21:00you'll be getting that BDNF boost. you'll be getting that BDNF boost. I like to talk about this study even I like to talk about this study even I like to talk about this study even though it's about gosh, it's a 2011 it though it's about gosh, it's a 2011 it though it's about gosh, it's a 2011 it was published I think PNAS. Um, I love was published I think PNAS. Um, I love was published I think PNAS. Um, I love this study because it showed that this study because it showed that this study because it showed that exercise can reverse the bra the the the exercise can reverse the bra the the the exercise can reverse the bra the the the aging brain. Um, and this was this study aging brain. Um, and this was this study aging brain. Um, and this was this study was in an older adult. They were doing was in an older adult. They were doing was in an older adult. They were doing more like 70 75% max heart rate. So, not more like 70 75% max heart rate. So, not more like 70 75% max heart rate. So, not quite as vigorous, but pretty vigorous quite as vigorous, but pretty vigorous quite as vigorous, but pretty vigorous for this cohort cuz they're older for this cohort cuz they're older for this cohort cuz they're older adults. Uh, they did this for about one adults. Uh, they did this for about one adults. Uh, they did this for about one year. And year. And year. And it was incredible what happened to their it was incredible what happened to their it was incredible what happened to their brain. So typically when you hit about brain. So typically when you hit about brain. So typically when you hit about 65 65 65 brain atrophy really starts to brain atrophy really starts to brain atrophy really starts to accelerate and people start to lose accelerate and people start to lose accelerate and people start to lose about on average 1 to 2% of their about on average 1 to 2% of their about on average 1 to 2% of their hypocample brain volume per year. Well hypocample brain volume per year. Well hypocample brain volume per year. Well these older adults that engaged in this these older adults that engaged in this these older adults that engaged in this type of exercise they were doing like type of exercise they were doing like type of exercise they were doing like three times a week about 30 minutes of three times a week about 30 minutes of three times a week about 30 minutes of this type of exercise. Not only did they this type of exercise. Not only did they this type of exercise. Not only did they not experience that brain atrophy over not experience that brain atrophy over
22:00not experience that brain atrophy over that year they gained brain atrophy. So that year they gained brain atrophy. So that year they gained brain atrophy. So they gained about 1 to 2% in their they gained about 1 to 2% in their they gained about 1 to 2% in their hippocample region. So again brain hippocample region. So again brain hippocample region. So again brain driven neurotrophic factor is driven neurotrophic factor is driven neurotrophic factor is responsible for the growth of new responsible for the growth of new responsible for the growth of new neurons. They were able to actually grow neurons. They were able to actually grow neurons. They were able to actually grow new neurons in their hippocample brain new neurons in their hippocample brain new neurons in their hippocample brain region. The control group again the region. The control group again the region. The control group again the stretching group didn't experience that stretching group didn't experience that stretching group didn't experience that either. So I think this is a nice way to either. So I think this is a nice way to either. So I think this is a nice way to kind of wrap up the brain section here kind of wrap up the brain section here kind of wrap up the brain section here showing that vigorous intensity exercise showing that vigorous intensity exercise putting in that effort really is good putting in that effort really is good putting in that effort really is good for the brain and improving brain aging. for the brain and improving brain aging. for the brain and improving brain aging. But what if you don't have a lot of time But what if you don't have a lot of time But what if you don't have a lot of time and you know you still want to get some and you know you still want to get some and you know you still want to get some improvements to the brain, to the heart, improvements to the brain, to the heart, improvements to the brain, to the heart, um cancer risk, there's something called um cancer risk, there's something called um cancer risk, there's something called exercise snacks. Uh these are really exercise snacks. Uh these are really exercise snacks. Uh these are really short bursts of vigorous intensity short bursts of vigorous intensity short bursts of vigorous intensity exercise. Again, you're going into that exercise. Again, you're going into that exercise. Again, you're going into that 80% or more max heart rate range and it 80% or more max heart rate range and it 80% or more max heart rate range and it could be one to three minutes long. could be one to three minutes long. could be one to three minutes long. These are any any type of exercise you These are any any type of exercise you These are any any type of exercise you like to do. You could do, you know, body like to do. You could do, you know, body like to do. You could do, you know, body weight squats, burpees, high knees,
23:00weight squats, burpees, high knees, weight squats, burpees, high knees, jumping jacks. You know, there's lots of jumping jacks. You know, there's lots of jumping jacks. You know, there's lots of different ways to do exercise snacks. different ways to do exercise snacks. different ways to do exercise snacks. [snorts] Um, but there's now a lot of [snorts] Um, but there's now a lot of [snorts] Um, but there's now a lot of evidence out there that they're highly evidence out there that they're highly evidence out there that they're highly highly beneficial. In fact, there have highly beneficial. In fact, there have highly beneficial. In fact, there have been about three very large studies. been about three very large studies. been about three very large studies. They're called vigorous intermittent They're called vigorous intermittent They're called vigorous intermittent lifestyle activity studies, Vilpa, VIP, lifestyle activity studies, Vilpa, VIP, lifestyle activity studies, Vilpa, VIP, Vilpa. Vilpa. Vilpa. Um, [snorts] these studies have been Um, [snorts] these studies have been Um, [snorts] these studies have been done in people that have been wearing done in people that have been wearing done in people that have been wearing accelerometers. So researchers can accelerometers. So researchers can accelerometers. So researchers can measure their heart rate and they can measure their heart rate and they can measure their heart rate and they can measure, you know, distance [snorts] measure, you know, distance [snorts] measure, you know, distance [snorts] that people are moving. And what has that people are moving. And what has that people are moving. And what has been found is that people that are been found is that people that are been found is that people that are wearing these accelerometers, if they wearing these accelerometers, if they wearing these accelerometers, if they get their heart rate up 1 to 2 minutes, get their heart rate up 1 to 2 minutes, get their heart rate up 1 to 2 minutes, three times a day, they have a 40% lower three times a day, they have a 40% lower three times a day, they have a 40% lower cancer related mortality, a 40% lower cancer related mortality, a 40% lower cancer related mortality, a 40% lower all-c cause mortality, and a 50% lower all-c cause mortality, and a 50% lower all-c cause mortality, and a 50% lower cardiovascular related mortality than cardiovascular related mortality than cardiovascular related mortality than people are not doing these types of people are not doing these types of people are not doing these types of short bursts of exercise throughout the short bursts of exercise throughout the short bursts of exercise throughout the day. And this is even in people that day. And this is even in people that day. And this is even in people that identify themselves as nonex exercisers. identify themselves as nonex exercisers. identify themselves as nonex exercisers. In other words, people that are like, In other words, people that are like, In other words, people that are like, "No, I don't go to the gym. I don't take
24:00"No, I don't go to the gym. I don't take "No, I don't go to the gym. I don't take time to like out of my day to like time to like out of my day to like time to like out of my day to like actually try to exercise." Yet, they actually try to exercise." Yet, they actually try to exercise." Yet, they were doing these types of like exercise were doing these types of like exercise were doing these types of like exercise snacks. In many cases, it was it's not snacks. In many cases, it was it's not snacks. In many cases, it was it's not the structured type of snack I told you the structured type of snack I told you the structured type of snack I told you about where you kind of like get up and about where you kind of like get up and about where you kind of like get up and do some, you know, air squats. It's more do some, you know, air squats. It's more do some, you know, air squats. It's more like taking advantage of everyday like taking advantage of everyday like taking advantage of everyday situations like I'm not going to use the situations like I'm not going to use the situations like I'm not going to use the elevator ever. I'm going to sprint up elevator ever. I'm going to sprint up elevator ever. I'm going to sprint up the stairs. Not just walk. I'm gonna go the stairs. Not just walk. I'm gonna go the stairs. Not just walk. I'm gonna go fast, right? Or I'm gonna vigorously or fast, right? Or I'm gonna vigorously or fast, right? Or I'm gonna vigorously or brick briskly walk to the office or brick briskly walk to the office or brick briskly walk to the office or whatever. So, they're taking advantage whatever. So, they're taking advantage whatever. So, they're taking advantage of everyday situations to get their of everyday situations to get their of everyday situations to get their heart rate up and it really does pay heart rate up and it really does pay heart rate up and it really does pay off. off. off. So, there's a lot of ways that you can So, there's a lot of ways that you can So, there's a lot of ways that you can actually implement exercise snacks actually implement exercise snacks actually implement exercise snacks throughout your day. Um, there was this throughout your day. Um, there was this throughout your day. Um, there was this recent study that came out showing that recent study that came out showing that recent study that came out showing that doing about 30 bodyweight squats every doing about 30 bodyweight squats every doing about 30 bodyweight squats every 45 minutes for like a 7 and 1/2 hour 45 minutes for like a 7 and 1/2 hour 45 minutes for like a 7 and 1/2 hour work week was better at improving work week was better at improving work week was better at improving glucose metabolism than a 30 minute glucose metabolism than a 30 minute glucose metabolism than a 30 minute walk. I love doing exercise snacks. And walk. I love doing exercise snacks. And walk. I love doing exercise snacks. And we're actually all going to get up right we're actually all going to get up right we're actually all going to get up right now and we're going to do just one now and we're going to do just one now and we're going to do just one minute of body weightight squats. What minute of body weightight squats. What minute of body weightight squats. What do you think? One minute of body do you think? One minute of body do you think? One minute of body weightight squats. Everyone turn to the weightight squats. Everyone turn to the
25:00weightight squats. Everyone turn to the side. Kind of like I'm going to set my side. Kind of like I'm going to set my side. Kind of like I'm going to set my timer. Okay. Is everyone up and ready? timer. Okay. Is everyone up and ready? timer. Okay. Is everyone up and ready? Okay. You ready? So, we're going to do Okay. You ready? So, we're going to do Okay. You ready? So, we're going to do body weightight squats. Put in the body weightight squats. Put in the body weightight squats. Put in the effort. Don't just like go through the effort. Don't just like go through the effort. Don't just like go through the motions, but like try to like go fast. motions, but like try to like go fast. motions, but like try to like go fast. Try to squat as low as you can. All Try to squat as low as you can. All Try to squat as low as you can. All right. Here we go. One, two, three. right. Here we go. One, two, three. right. Here we go. One, two, three. So, we're going to do one minute of So, we're going to do one minute of So, we're going to do one minute of this. Really like try to get your heart this. Really like try to get your heart this. Really like try to get your heart rate up. Feel the burn. Feel rate up. Feel the burn. Feel rate up. Feel the burn. Feel uncomfortable. uncomfortable. uncomfortable. Feel uncomfortable. Okay, we got 45 seconds left. [snorts] Now, I'm not going as fast [snorts] Now, I'm not going as fast because I want to like be able to talk, because I want to like be able to talk, because I want to like be able to talk, but usually I'd be going a lot faster. We got 30 seconds left, guys. We got 30 seconds left, guys. I know you guys are like, "What? I know you guys are like, "What? I know you guys are like, "What? This is the longest minute of my life."
26:00This is the longest minute of my life." This is the longest minute of my life." [laughter] Okay, we only got about 15 seconds left. Okay, we only got about 15 seconds left. Come on, don't stop now. Keep going. Come on, don't stop now. Keep going. Come on, don't stop now. Keep going. 10 9 8 7 6 5 4 3 two one. All right, 10 9 8 7 6 5 4 3 two one. All right, 10 9 8 7 6 5 4 3 two one. All right, everyone. Amazing. If you don't feel great right now, If you don't feel great right now, there's something wrong with you. there's something wrong with you. there's something wrong with you. [laughter] [laughter] [laughter] So, [sighs] set your timer for 45 So, [sighs] set your timer for 45 So, [sighs] set your timer for 45 minutes. [gasps] Do it again. No, but minutes. [gasps] Do it again. No, but minutes. [gasps] Do it again. No, but like seriously, when you're saying, you like seriously, when you're saying, you like seriously, when you're saying, you can you can you can take one minute. I can you can you can take one minute. I can you can you can take one minute. I don't care if you're in your office with don't care if you're in your office with don't care if you're in your office with a patient. Do do it with your patient. a patient. Do do it with your patient. a patient. Do do it with your patient. You can take one minute. If you're at You can take one minute. If you're at You can take one minute. If you're at your desk, I I'm serious. I challenge your desk, I I'm serious. I challenge your desk, I I'm serious. I challenge you. Try to find a way to implement you. Try to find a way to implement you. Try to find a way to implement exercise snacks. It'll change your life.
27:00exercise snacks. It'll change your life. exercise snacks. It'll change your life. All right. We're going to switch gears All right. We're going to switch gears All right. We're going to switch gears and we're going to talk about another and we're going to talk about another and we're going to talk about another type of stress. Exercise is one type of type of stress. Exercise is one type of type of stress. Exercise is one type of stress. We're going to talk about stress. We're going to talk about stress. We're going to talk about thermal stress from deliberate heat thermal stress from deliberate heat thermal stress from deliberate heat exposure. [gasps] exposure. [gasps] exposure. [gasps] And And And if you think if anyone in here that's if you think if anyone in here that's if you think if anyone in here that's done a hot tub or a sauna, done a hot tub or a sauna, done a hot tub or a sauna, um, a steam shower, hot yoga, you know um, a steam shower, hot yoga, you know um, a steam shower, hot yoga, you know that a lot of the physiological that a lot of the physiological that a lot of the physiological responses are very similar to moderate responses are very similar to moderate responses are very similar to moderate intensity exercise. So, as you're intensity exercise. So, as you're intensity exercise. So, as you're sitting in the hot tub, as you're sitting in the hot tub, as you're sitting in the hot tub, as you're sitting in the hot sauna, your heart sitting in the hot sauna, your heart sitting in the hot sauna, your heart rate starts to go up. You start to feel rate starts to go up. You start to feel rate starts to go up. You start to feel hot. You start to feel uncomfortable. hot. You start to feel uncomfortable. hot. You start to feel uncomfortable. You start to sweat. A lot of the same You start to sweat. A lot of the same You start to sweat. A lot of the same physiological processes that happen when physiological processes that happen when physiological processes that happen when you're doing moderate intensity you're doing moderate intensity you're doing moderate intensity exercise, not vigorous, moderate, happen exercise, not vigorous, moderate, happen exercise, not vigorous, moderate, happen when you expose yourself deliberately to when you expose yourself deliberately to when you expose yourself deliberately to heat, increased heart rate, uh your your heat, increased heart rate, uh your your heat, increased heart rate, uh your your stroke volume goes up, you have stroke volume goes up, you have stroke volume goes up, you have increased cardiac cardiac output. In
28:00increased cardiac cardiac output. In increased cardiac cardiac output. In fact, there's been a headto-head fact, there's been a headto-head fact, there's been a headto-head comparison looking at sauna versus a comparison looking at sauna versus a comparison looking at sauna versus a stationary bike. So individuals did stationary bike. So individuals did stationary bike. So individuals did about 100 watts on a stationary bike for about 100 watts on a stationary bike for about 100 watts on a stationary bike for about 15 minutes or they were in a hot about 15 minutes or they were in a hot about 15 minutes or they were in a hot sauna for about 15 minutes. And the sauna for about 15 minutes. And the sauna for about 15 minutes. And the physiological responses that were physiological responses that were physiological responses that were measured were identical. So during the measured were identical. So during the measured were identical. So during the activity, heart rate went up, blood activity, heart rate went up, blood activity, heart rate went up, blood pressure went up. After the activity, pressure went up. After the activity, pressure went up. After the activity, whether it was sauna or stationary whether it was sauna or stationary whether it was sauna or stationary cycling, blood pressure was improved cycling, blood pressure was improved cycling, blood pressure was improved compared to baseline. The uh resting compared to baseline. The uh resting compared to baseline. The uh resting heart rate was improved was lower. So heart rate was improved was lower. So heart rate was improved was lower. So head-to-head comparison, sauna is head-to-head comparison, sauna is head-to-head comparison, sauna is mimicking moderate intensity physical mimicking moderate intensity physical mimicking moderate intensity physical activity. activity. activity. There have also been studies looking at There have also been studies looking at There have also been studies looking at exercise alone plus or exercise plus exercise alone plus or exercise plus exercise alone plus or exercise plus sauna. And observational data shows that sauna. And observational data shows that sauna. And observational data shows that people in Finland that exercise, people in Finland that exercise, people in Finland that exercise, they have a longer life expectancy than they have a longer life expectancy than they have a longer life expectancy than not, but people that exercise and sauna
29:00not, but people that exercise and sauna not, but people that exercise and sauna have a longer life expectancy than have a longer life expectancy than have a longer life expectancy than people that only just exercise. So in people that only just exercise. So in people that only just exercise. So in other words, there seem to be an other words, there seem to be an other words, there seem to be an additive effect on improving life additive effect on improving life additive effect on improving life expectancy. And there's been expectancy. And there's been expectancy. And there's been intervention trials out of again intervention trials out of again intervention trials out of again Finland, Dr. Dr. Dr. Yari Linan, friend Finland, Dr. Dr. Dr. Yari Linan, friend Finland, Dr. Dr. Dr. Yari Linan, friend of mine, um he's probably the the one of of mine, um he's probably the the one of of mine, um he's probably the the one of the world's leading experts on sauna the world's leading experts on sauna the world's leading experts on sauna research. He took a cohort of research. He took a cohort of research. He took a cohort of participants, split them into two participants, split them into two participants, split them into two groups. One group is doing stationary groups. One group is doing stationary groups. One group is doing stationary bike, the other group is doing bike, the other group is doing bike, the other group is doing stationary bike and then getting into a stationary bike and then getting into a stationary bike and then getting into a hot sauna. In this case, it was only hot sauna. In this case, it was only hot sauna. In this case, it was only about 15 minutes, about 15 minutes, about 15 minutes, 175, 179 degree Fahrenheit sauna. And 175, 179 degree Fahrenheit sauna. And 175, 179 degree Fahrenheit sauna. And then he measured their cardiorespiratory then he measured their cardiorespiratory then he measured their cardiorespiratory fitness you know at baseline and after fitness you know at baseline and after fitness you know at baseline and after the intervention and a variety of other the intervention and a variety of other the intervention and a variety of other biioarkers as well. And what he found is biioarkers as well. And what he found is biioarkers as well. And what he found is that exercise plus sauna improved that exercise plus sauna improved that exercise plus sauna improved cardiorespiratory fitness better higher cardiorespiratory fitness better higher cardiorespiratory fitness better higher than just exercise alone which isn't than just exercise alone which isn't than just exercise alone which isn't that hard to believe considering I just that hard to believe considering I just that hard to believe considering I just told you that sauna is like an exercise
30:00told you that sauna is like an exercise told you that sauna is like an exercise mimetic. So you're essentially extending mimetic. So you're essentially extending mimetic. So you're essentially extending the time of your workout. the time of your workout. the time of your workout. There was also better improvements in There was also better improvements in There was also better improvements in blood pressure in lipid biomarkers as blood pressure in lipid biomarkers as blood pressure in lipid biomarkers as well compared to just exercise alone. Also, data from Yari's um Dr. Yari Also, data from Yari's um Dr. Yari Linan's lab has shown that men that use Linan's lab has shown that men that use Linan's lab has shown that men that use the sauna through two to three times a the sauna through two to three times a the sauna through two to three times a week have about a 22% lower sudden week have about a 22% lower sudden week have about a 22% lower sudden cardiac death than men that only use the cardiac death than men that only use the cardiac death than men that only use the sauna one time a week. Men that use this sauna one time a week. Men that use this sauna one time a week. Men that use this on a four to seven times a week have on a four to seven times a week have on a four to seven times a week have about a 63% lower sudden cardiac death about a 63% lower sudden cardiac death about a 63% lower sudden cardiac death than men that use it one time a week. than men that use it one time a week. than men that use it one time a week. Now sudden cardiac death, you know, if Now sudden cardiac death, you know, if Now sudden cardiac death, you know, if you think about heart attacks, if you you think about heart attacks, if you you think about heart attacks, if you have a heart attack, you want to survive have a heart attack, you want to survive have a heart attack, you want to survive it. First of all, you don't want to have it. First of all, you don't want to have it. First of all, you don't want to have the heart attack, but if you have it, the heart attack, but if you have it, the heart attack, but if you have it, you want to survive it. And in the US, a you want to survive it. And in the US, a you want to survive it. And in the US, a heart attack, someone's having a heart heart attack, someone's having a heart heart attack, someone's having a heart attack like every 30 seconds. So if you attack like every 30 seconds. So if you attack like every 30 seconds. So if you can survive that heart attack, it's can survive that heart attack, it's can survive that heart attack, it's pretty big. 63% less likely to die from pretty big. 63% less likely to die from pretty big. 63% less likely to die from sudden cardiac death if they were doing sudden cardiac death if they were doing sudden cardiac death if they were doing the sauna 4 to seven times a week. And the sauna 4 to seven times a week. And the sauna 4 to seven times a week. And by the way, saunas in Finland are very
31:00by the way, saunas in Finland are very by the way, saunas in Finland are very ubiquitous. There's also a lot of public ubiquitous. There's also a lot of public ubiquitous. There's also a lot of public saunas, as they call it, that are um saunas, as they call it, that are um saunas, as they call it, that are um free as well. So, a lot of people have free as well. So, a lot of people have free as well. So, a lot of people have access to saunas. access to saunas. access to saunas. Um his data also showed that in a dose Um his data also showed that in a dose Um his data also showed that in a dose dependent manner, sauna use was also dependent manner, sauna use was also dependent manner, sauna use was also associated with lower all-c cause associated with lower all-c cause associated with lower all-c cause mortality. So, people, so this in this mortality. So, people, so this in this mortality. So, people, so this in this case, it was men that used the sauna um case, it was men that used the sauna um case, it was men that used the sauna um two to three times per week had about a two to three times per week had about a two to three times per week had about a 24% lower all-c cause mortality. If they 24% lower all-c cause mortality. If they 24% lower all-c cause mortality. If they boosted that up to four to seven times a boosted that up to four to seven times a boosted that up to four to seven times a week, they had a 40% lower all-c cause week, they had a 40% lower all-c cause week, they had a 40% lower all-c cause mortality than men that only use the mortality than men that only use the mortality than men that only use the sauna one time a week. They also had a sauna one time a week. They also had a sauna one time a week. They also had a lower cardiovascular related mortality lower cardiovascular related mortality lower cardiovascular related mortality again in a dose dependent manner. If again in a dose dependent manner. If again in a dose dependent manner. If they went up to four to seven times a they went up to four to seven times a they went up to four to seven times a week, that was a 50% lower week, that was a 50% lower week, that was a 50% lower cardiovascular related mortality than cardiovascular related mortality than men that only used it one time per week. men that only used it one time per week. men that only used it one time per week. So, we're seeing this clear dose So, we're seeing this clear dose So, we're seeing this clear dose response here. This data was adjusted response here. This data was adjusted response here. This data was adjusted for many, many different types of for many, many different types of for many, many different types of confounding factors. So you know confounding factors. So you know confounding factors. So you know physical activity, lipid, you know, type physical activity, lipid, you know, type physical activity, lipid, you know, type two diabetes, diet, all these things two diabetes, diet, all these things two diabetes, diet, all these things were looked at. In addition to that,
32:00were looked at. In addition to that, were looked at. In addition to that, Yari took a cohort of individuals that Yari took a cohort of individuals that Yari took a cohort of individuals that actually were unhealthy. So they did actually were unhealthy. So they did actually were unhealthy. So they did have type two diabetes. And even in have type two diabetes. And even in have type two diabetes. And even in those co cohorts, sauna use was those co cohorts, sauna use was those co cohorts, sauna use was associated with lower all-c cause associated with lower all-c cause mortality, lower cardiovascular related mortality, lower cardiovascular related mortality, lower cardiovascular related mortality as well. So it really uh seems mortality as well. So it really uh seems mortality as well. So it really uh seems to be a true phenomenon that's being to be a true phenomenon that's being to be a true phenomenon that's being observed. And we'll get to some of the observed. And we'll get to some of the observed. And we'll get to some of the intervention data that kind of intervention data that kind of intervention data that kind of corroborates it. But we also know that corroborates it. But we also know that corroborates it. But we also know that sauna lowers stroke risk in a dose sauna lowers stroke risk in a dose sauna lowers stroke risk in a dose dependent manner. Again, two to three dependent manner. Again, two to three dependent manner. Again, two to three times per week, 14% lower stroke risk. times per week, 14% lower stroke risk. times per week, 14% lower stroke risk. This was in both men and women compared This was in both men and women compared This was in both men and women compared to just one time a week. Four to seven to just one time a week. Four to seven to just one time a week. Four to seven times a week, 61% lower stroke risk. I times a week, 61% lower stroke risk. I times a week, 61% lower stroke risk. I mean, these are pretty phenomenal mean, these are pretty phenomenal mean, these are pretty phenomenal numbers we're talking about here. And I numbers we're talking about here. And I numbers we're talking about here. And I know I spent like the first 30 minutes know I spent like the first 30 minutes know I spent like the first 30 minutes of my talk talking about vigorous of my talk talking about vigorous of my talk talking about vigorous intensity exercise, but I mean we all intensity exercise, but I mean we all intensity exercise, but I mean we all are in the real world here and there's a are in the real world here and there's a are in the real world here and there's a lot of people that just won't put that lot of people that just won't put that lot of people that just won't put that effort in. And it's a lot easier to get effort in. And it's a lot easier to get effort in. And it's a lot easier to get some people to sit in what they think is
33:00some people to sit in what they think is some people to sit in what they think is a spa, hot tub, hot sauna, than it is to a spa, hot tub, hot sauna, than it is to a spa, hot tub, hot sauna, than it is to get them to go and do a Pelaton get them to go and do a Pelaton get them to go and do a Pelaton 10-minute interval, right? Um maybe you 10-minute interval, right? Um maybe you 10-minute interval, right? Um maybe you can get the exercise snack in. I think can get the exercise snack in. I think can get the exercise snack in. I think that that that definitely is something that that that definitely is something that that that definitely is something that's doable, but it's it is it is that's doable, but it's it is it is that's doable, but it's it is it is really kind of relevant to a a big really kind of relevant to a a big really kind of relevant to a a big percentage of population that is really percentage of population that is really percentage of population that is really not going to engage in physical activity not going to engage in physical activity not going to engage in physical activity or perhaps they're even injured and they or perhaps they're even injured and they or perhaps they're even injured and they can't right. So I think it it opens a can't right. So I think it it opens a can't right. So I think it it opens a lot of doors. lot of doors. lot of doors. Sona use is also linked to lower Sona use is also linked to lower Sona use is also linked to lower hypertension in a dose dependent manner hypertension in a dose dependent manner hypertension in a dose dependent manner and this goes across not just sauna use and this goes across not just sauna use and this goes across not just sauna use there was actually a lot of really early there was actually a lot of really early there was actually a lot of really early I mean this data dates back decades data I mean this data dates back decades data I mean this data dates back decades data showing that hot baths like hot tubs showing that hot baths like hot tubs showing that hot baths like hot tubs lower blood pressure as well so again lower blood pressure as well so again lower blood pressure as well so again dose dependent manner two to three times dose dependent manner two to three times dose dependent manner two to three times per week you get about 24% lower risk of per week you get about 24% lower risk of per week you get about 24% lower risk of hypertension go that you go up to 47 hypertension go that you go up to 47 hypertension go that you go up to 47 times per week you get a 46% lower risk times per week you get a 46% lower risk times per week you get a 46% lower risk of hypertension you really want to see of hypertension you really want to see of hypertension you really want to see this dose dependence when you are this dose dependence when you are this dose dependence when you are looking at any types of observ ational looking at any types of observ ational looking at any types of observ ational data because you can never really data because you can never really data because you can never really establish causation and so it really
34:00establish causation and so it really establish causation and so it really helps strengthen the data if it's helps strengthen the data if it's helps strengthen the data if it's actually showing you that it's dose actually showing you that it's dose actually showing you that it's dose dependent. dependent. dependent. There have been intervention trials as There have been intervention trials as There have been intervention trials as well showing that if you expose people well showing that if you expose people well showing that if you expose people to even just a single sauna session but to even just a single sauna session but to even just a single sauna session but multiple sauna sessions they improve multiple sauna sessions they improve multiple sauna sessions they improve their blood pressure after using the their blood pressure after using the their blood pressure after using the sauna even after a single sauna session. sauna even after a single sauna session. sauna even after a single sauna session. So, you know, the sauna is causing So, you know, the sauna is causing So, you know, the sauna is causing vasoddilation. It's doing a lot of the vasoddilation. It's doing a lot of the vasoddilation. It's doing a lot of the same, like I said, it's increasing same, like I said, it's increasing same, like I said, it's increasing cardiac output while you're doing it. A cardiac output while you're doing it. A cardiac output while you're doing it. A lot of the same things that's happening lot of the same things that's happening lot of the same things that's happening when you're engaging in moderate when you're engaging in moderate when you're engaging in moderate intensity physical activity. intensity physical activity. intensity physical activity. [snorts] [snorts] [snorts] Most of the parameters used in those Most of the parameters used in those Most of the parameters used in those studies were out of Finland. In Finland, studies were out of Finland. In Finland, studies were out of Finland. In Finland, they do typically their sauna they do typically their sauna they do typically their sauna temperature is around 174 to 179° F. temperature is around 174 to 179° F. temperature is around 174 to 179° F. They also often will put water on hot They also often will put water on hot They also often will put water on hot rocks to create humidity about 20 to 30% rocks to create humidity about 20 to 30% rocks to create humidity about 20 to 30% humidity and that does make it feel humidity and that does make it feel humidity and that does make it feel hotter as well. Um the duration hotter as well. Um the duration hotter as well. Um the duration spent in the sauna is very important. So
35:00spent in the sauna is very important. So spent in the sauna is very important. So with those studies for example like the with those studies for example like the with those studies for example like the sudden cardiac death study I was talking sudden cardiac death study I was talking sudden cardiac death study I was talking about if those men only stayed in the about if those men only stayed in the about if those men only stayed in the sauna for 10 minutes the effect was very sauna for 10 minutes the effect was very sauna for 10 minutes the effect was very much dampened. So it was like they only much dampened. So it was like they only much dampened. So it was like they only had an 8% lower risk of sudden cardiac had an 8% lower risk of sudden cardiac had an 8% lower risk of sudden cardiac death two to three times per week versus death two to three times per week versus death two to three times per week versus like the you know 25% lower risk of like the you know 25% lower risk of like the you know 25% lower risk of sudden cardiac death. So it was really sudden cardiac death. So it was really sudden cardiac death. So it was really the sweet spot was they had to stay in the sweet spot was they had to stay in the sweet spot was they had to stay in the sauna greater than 19 minutes. So I the sauna greater than 19 minutes. So I the sauna greater than 19 minutes. So I like to say 20 minutes is the sweet spot like to say 20 minutes is the sweet spot like to say 20 minutes is the sweet spot because once they hit that 20 minute because once they hit that 20 minute because once they hit that 20 minute mark then they were getting the most mark then they were getting the most mark then they were getting the most robust effect. So really duration is robust effect. So really duration is robust effect. So really duration is important. Frequency as well. We already important. Frequency as well. We already important. Frequency as well. We already talked a lot about that. It was dose talked a lot about that. It was dose talked a lot about that. It was dose dependent. The minimum effective dose dependent. The minimum effective dose dependent. The minimum effective dose two times a week you're going to at two times a week you're going to at two times a week you're going to at least get some benefits. The maximum uh least get some benefits. The maximum uh least get some benefits. The maximum uh you know dose 47, right? Four if you're you know dose 47, right? Four if you're you know dose 47, right? Four if you're really kind of trying to be time really kind of trying to be time really kind of trying to be time efficient. [snorts] efficient. [snorts] efficient. [snorts] But a big question that everyone always But a big question that everyone always But a big question that everyone always wants to know is what about infrared wants to know is what about infrared wants to know is what about infrared saunas? What about hot baths? Do they
36:00saunas? What about hot baths? Do they saunas? What about hot baths? Do they have the same effects? Well, have the same effects? Well, have the same effects? Well, let's start with hot baths because they let's start with hot baths because they let's start with hot baths because they they seem to really um mimic a lot of they seem to really um mimic a lot of they seem to really um mimic a lot of the same effects as hot saunas and and the same effects as hot saunas and and the same effects as hot saunas and and we'll talk about some data there with we'll talk about some data there with we'll talk about some data there with blood pressure, but they also increase blood pressure, but they also increase blood pressure, but they also increase brain drive neurotrphic factor. There brain drive neurotrphic factor. There brain drive neurotrphic factor. There have been studies showing that sitting have been studies showing that sitting have been studies showing that sitting in a hot bath 104 degrees Fahrenheit is in a hot bath 104 degrees Fahrenheit is in a hot bath 104 degrees Fahrenheit is this is the temperature. Most of the this is the temperature. Most of the this is the temperature. Most of the studies people have their shoulders studies people have their shoulders studies people have their shoulders submerged down and they're in there for submerged down and they're in there for submerged down and they're in there for 20 minutes. It's hard to do. I I mean, 20 minutes. It's hard to do. I I mean, 20 minutes. It's hard to do. I I mean, if you sit down and try it, like it's if you sit down and try it, like it's if you sit down and try it, like it's hard. You want to always put your arms hard. You want to always put your arms hard. You want to always put your arms out. You get hot. But that's the the out. You get hot. But that's the the out. You get hot. But that's the the protocol there. And brain drive protocol there. And brain drive protocol there. And brain drive neurotrophic factor goes up. Blood neurotrophic factor goes up. Blood neurotrophic factor goes up. Blood pressure improves. And we're going to pressure improves. And we're going to pressure improves. And we're going to talk about heat shock proteins. When it talk about heat shock proteins. When it talk about heat shock proteins. When it comes to infrared saunas, there was a comes to infrared saunas, there was a comes to infrared saunas, there was a head-to-head comparison of moderate head-to-head comparison of moderate head-to-head comparison of moderate intensity exercise, hot sauna, and intensity exercise, hot sauna, and intensity exercise, hot sauna, and infrared sauna. Um, unlike the data I infrared sauna. Um, unlike the data I infrared sauna. Um, unlike the data I started out with telling you about how started out with telling you about how started out with telling you about how hot saunas do mimic moderate intensity hot saunas do mimic moderate intensity hot saunas do mimic moderate intensity cardiovascular exercise, for the same
37:00cardiovascular exercise, for the same cardiovascular exercise, for the same amount of time, infrared saunas do not amount of time, infrared saunas do not amount of time, infrared saunas do not do that. And it's not that big of a do that. And it's not that big of a do that. And it's not that big of a surprise because infrared saunas are surprise because infrared saunas are surprise because infrared saunas are going up to maybe 145 Fahrenheit max. going up to maybe 145 Fahrenheit max. going up to maybe 145 Fahrenheit max. They're not getting quite as hot. They're not getting quite as hot. They're not getting quite as hot. They're working through a very different They're working through a very different They're working through a very different mechanism, right? So they're using mechanism, right? So they're using mechanism, right? So they're using infrared radiation to kind of move infrared radiation to kind of move infrared radiation to kind of move molecules around to make you hotter, to molecules around to make you hotter, to molecules around to make you hotter, to make you sweat. So make you sweat. So make you sweat. So it's not the same at the same duration, it's not the same at the same duration, it's not the same at the same duration, amount of time spent in the sauna. That amount of time spent in the sauna. That amount of time spent in the sauna. That doesn't mean that you can't double the doesn't mean that you can't double the doesn't mean that you can't double the amount of time you spend in an infrared amount of time you spend in an infrared amount of time you spend in an infrared sauna and actually start to get those sauna and actually start to get those sauna and actually start to get those effects because you can. If you stay in effects because you can. If you stay in effects because you can. If you stay in an infrared sauna for 20 minutes, it's an infrared sauna for 20 minutes, it's an infrared sauna for 20 minutes, it's not going to be much of anything. uh not going to be much of anything. uh not going to be much of anything. uh with respect to increasing cardiac with respect to increasing cardiac with respect to increasing cardiac output and all these things I talked output and all these things I talked output and all these things I talked about. If you stay in there for 40 about. If you stay in there for 40 about. If you stay in there for 40 minutes, you're going to get you're minutes, you're going to get you're minutes, you're going to get you're going to get those effects. So, it all going to get those effects. So, it all going to get those effects. So, it all depends on how much time you're willing depends on how much time you're willing depends on how much time you're willing to spend in the infrared sauna. Uh that to spend in the infrared sauna. Uh that to spend in the infrared sauna. Uh that also doesn't mean that there aren't also doesn't mean that there aren't also doesn't mean that there aren't benefits to infrared sauna. There's a benefits to infrared sauna. There's a benefits to infrared sauna. There's a lot of thermo regulatory mechanisms that lot of thermo regulatory mechanisms that lot of thermo regulatory mechanisms that are going on as well and you're sweating are going on as well and you're sweating are going on as well and you're sweating a lot. You are excreting some heavy
38:00a lot. You are excreting some heavy a lot. You are excreting some heavy metals and things that you're exposed metals and things that you're exposed metals and things that you're exposed to. But if you're looking for these to. But if you're looking for these to. But if you're looking for these effects that I'm talking about here and effects that I'm talking about here and effects that I'm talking about here and today, you're gonna probably have to today, you're gonna probably have to today, you're gonna probably have to double your time or maybe two and a half double your time or maybe two and a half double your time or maybe two and a half it. And it's still we don't have a lot it. And it's still we don't have a lot it. And it's still we don't have a lot of data to show that it has the same of data to show that it has the same of data to show that it has the same effects, but um I think it likely does effects, but um I think it likely does effects, but um I think it likely does if you if you get to that right duration if you if you get to that right duration if you if you get to that right duration spot, which I think is about 45 minutes spot, which I think is about 45 minutes spot, which I think is about 45 minutes to 60 minutes. to 60 minutes. to 60 minutes. I already mentioned that hot baths do I already mentioned that hot baths do I already mentioned that hot baths do improve blood pressure. countless improve blood pressure. countless improve blood pressure. countless studies on that. But I want to shift studies on that. But I want to shift studies on that. But I want to shift gears and talk about this adaptive gears and talk about this adaptive gears and talk about this adaptive response that happens. So, you know, we response that happens. So, you know, we response that happens. So, you know, we are stressing our bodies when we're are stressing our bodies when we're are stressing our bodies when we're exposing it to heat, whether that's hot exposing it to heat, whether that's hot exposing it to heat, whether that's hot air or hot water. Part of the adaptive air or hot water. Part of the adaptive air or hot water. Part of the adaptive response is an increase in something response is an increase in something response is an increase in something called heat shock proteins. As their called heat shock proteins. As their called heat shock proteins. As their name implies, they respond to heat, but name implies, they respond to heat, but name implies, they respond to heat, but they also actually are increased um when they also actually are increased um when they also actually are increased um when we're exposed to other types of we're exposed to other types of we're exposed to other types of stressors like exercise, um like eating stressors like exercise, um like eating stressors like exercise, um like eating a phyitochemical like sulforophane, for a phyitochemical like sulforophane, for a phyitochemical like sulforophane, for example. These heat shock proteins um
39:00example. These heat shock proteins um example. These heat shock proteins um what they do primarily is they prevent what they do primarily is they prevent what they do primarily is they prevent proteins inside of our cells inside of proteins inside of our cells inside of proteins inside of our cells inside of our vascular system inside of the um you our vascular system inside of the um you our vascular system inside of the um you know extra inside of the extracellular know extra inside of the extracellular know extra inside of the extracellular space in our brains from aggregating and space in our brains from aggregating and space in our brains from aggregating and forming these protein aggregates. So forming these protein aggregates. So forming these protein aggregates. So heat shock proteins help keep proteins heat shock proteins help keep proteins heat shock proteins help keep proteins folded in their right three-dimensional folded in their right three-dimensional folded in their right three-dimensional structure. That way they can do their structure. That way they can do their structure. That way they can do their function properly and that way they get function properly and that way they get function properly and that way they get degraded. they you know when that when degraded. they you know when that when degraded. they you know when that when their time when the protein's time is up their time when the protein's time is up their time when the protein's time is up and a new protein is made it's properly and a new protein is made it's properly and a new protein is made it's properly folded so heat shock proteins play a folded so heat shock proteins play a folded so heat shock proteins play a very important role in that whole very important role in that whole very important role in that whole process and um so there have been process and um so there have been process and um so there have been studies that have shown for example in studies that have shown for example in studies that have shown for example in animal models if you expose them to animal models if you expose them to animal models if you expose them to amaloid beta 42 the toxic protein that amaloid beta 42 the toxic protein that amaloid beta 42 the toxic protein that aggregates and associated with the aggregates and associated with the aggregates and associated with the pathology of Alzheimer's disease and you pathology of Alzheimer's disease and you pathology of Alzheimer's disease and you give these mice you know heat you make give these mice you know heat you make give these mice you know heat you make them express a lot of heat proteins it them express a lot of heat proteins it them express a lot of heat proteins it actually protects against the actually protects against the actually protects against the aggregation of this amaloid beta 42 too. aggregation of this amaloid beta 42 too. aggregation of this amaloid beta 42 too. So, it protects against Alzheimer's So, it protects against Alzheimer's So, it protects against Alzheimer's disease. The same goes for some of the disease. The same goes for some of the disease. The same goes for some of the cardiovascular aggregates that happen in cardiovascular aggregates that happen in cardiovascular aggregates that happen in the vascular system as well. [snorts]
40:00the vascular system as well. [snorts] the vascular system as well. [snorts] Um, heat shock proteins also slow muscle Um, heat shock proteins also slow muscle Um, heat shock proteins also slow muscle atrophy. There have been studies that atrophy. There have been studies that atrophy. There have been studies that have exposed individuals locally to heat have exposed individuals locally to heat have exposed individuals locally to heat on one leg and they're they're disuse on one leg and they're they're disuse on one leg and they're they're disuse they're disusing that leg. So, they have they're disusing that leg. So, they have they're disusing that leg. So, they have like a cast or something. They're not like a cast or something. They're not like a cast or something. They're not they're not exercising or using that they're not exercising or using that they're not exercising or using that leg. Um and the heat shock proteins as leg. Um and the heat shock proteins as leg. Um and the heat shock proteins as well as the local heat prevent about 40% well as the local heat prevent about 40% well as the local heat prevent about 40% less uh muscle atrophy. So they play a less uh muscle atrophy. So they play a less uh muscle atrophy. So they play a role in preventing muscle atrophy, but role in preventing muscle atrophy, but role in preventing muscle atrophy, but they're also associated with longevity, they're also associated with longevity, they're also associated with longevity, human longevity. So individuals have human longevity. So individuals have human longevity. So individuals have variations in the heat shock 70 gene variations in the heat shock 70 gene variations in the heat shock 70 gene that make them have a more active heat that make them have a more active heat that make them have a more active heat shock 70 gene. So they're making more shock 70 gene. So they're making more shock 70 gene. So they're making more heat shock protein 70, which is one of heat shock protein 70, which is one of heat shock protein 70, which is one of the major heat shock proteins. If those the major heat shock proteins. If those the major heat shock proteins. If those individuals have one copy from either individuals have one copy from either individuals have one copy from either mom or dad, that's associated with a mom or dad, that's associated with a mom or dad, that's associated with a one-year increase in life expectancy one-year increase in life expectancy one-year increase in life expectancy compared to people that don't have any compared to people that don't have any compared to people that don't have any of those copies. They're just making of those copies. They're just making of those copies. They're just making normal amounts of heat proteins. People normal amounts of heat proteins. People normal amounts of heat proteins. People that have two copies, so they're that have two copies, so they're that have two copies, so they're homozygous. Those individuals have a
41:00homozygous. Those individuals have a homozygous. Those individuals have a 2-year increased life expectancy 2-year increased life expectancy 2-year increased life expectancy compared to people that don't have any compared to people that don't have any copies. So again, we're seeing a dose copies. So again, we're seeing a dose copies. So again, we're seeing a dose dependent effect here with um with those dependent effect here with um with those dependent effect here with um with those alals. alals. alals. And this extends to lower organisms as And this extends to lower organisms as And this extends to lower organisms as well. I I've done these experiments with well. I I've done these experiments with well. I I've done these experiments with my own hands. Um, in worms and in flies, my own hands. Um, in worms and in flies, my own hands. Um, in worms and in flies, if you expose them to a really short b if you expose them to a really short b if you expose them to a really short b burst of heat, it'll extend their life burst of heat, it'll extend their life burst of heat, it'll extend their life expectancy by like 20%. So, it seems to expectancy by like 20%. So, it seems to expectancy by like 20%. So, it seems to be an evolutionary conserved mechanism be an evolutionary conserved mechanism be an evolutionary conserved mechanism as well. And we know that people that as well. And we know that people that as well. And we know that people that sit in a relatively hot sauna, actually sit in a relatively hot sauna, actually sit in a relatively hot sauna, actually not even that hot, 163 degree Fahrenheit not even that hot, 163 degree Fahrenheit not even that hot, 163 degree Fahrenheit sauna for about 30 minutes, they can sauna for about 30 minutes, they can sauna for about 30 minutes, they can increase their heat shock proteins by increase their heat shock proteins by increase their heat shock proteins by 50% over baseline. Heat shock proteins. 50% over baseline. Heat shock proteins. 50% over baseline. Heat shock proteins. Again, this is another sort of dose dose Again, this is another sort of dose dose Again, this is another sort of dose dose and duration dependent response. I and duration dependent response. I and duration dependent response. I mentioned 20 minutes in a 104°ree mentioned 20 minutes in a 104°ree mentioned 20 minutes in a 104°ree bath for you know shoulders down also bath for you know shoulders down also bath for you know shoulders down also increases heat shock proteins. increases heat shock proteins. increases heat shock proteins. Sauna also lowers inflammation. So there Sauna also lowers inflammation. So there Sauna also lowers inflammation. So there have been a variety of studies. Um
42:00have been a variety of studies. Um have been a variety of studies. Um initially it has the same response as initially it has the same response as initially it has the same response as exercise where you're increasing IL6. exercise where you're increasing IL6. exercise where you're increasing IL6. This is kind of this kind of funny This is kind of this kind of funny This is kind of this kind of funny cytoine because oftent times this cytoine because oftent times this cytoine because oftent times this associated with inflammation but IL6 is associated with inflammation but IL6 is associated with inflammation but IL6 is also kind of like a signaling mechanism also kind of like a signaling mechanism also kind of like a signaling mechanism because when you put the right the good because when you put the right the good because when you put the right the good type of stress on your body like type of stress on your body like type of stress on your body like exercise or heat stress the IL6 that's exercise or heat stress the IL6 that's exercise or heat stress the IL6 that's produced is actually signaling and you produced is actually signaling and you produced is actually signaling and you make something called IL10 the make something called IL10 the make something called IL10 the anti-inflammatory cytoine and so you end anti-inflammatory cytoine and so you end anti-inflammatory cytoine and so you end up having this net anti-inflammatory up having this net anti-inflammatory up having this net anti-inflammatory response which is the same thing that response which is the same thing that response which is the same thing that happens with exercise. Yes, you're happens with exercise. Yes, you're happens with exercise. Yes, you're generating inflammation while you're generating inflammation while you're generating inflammation while you're doing that exercise, but the response, doing that exercise, but the response, doing that exercise, but the response, the adaptation that your body is um you the adaptation that your body is um you the adaptation that your body is um you know undergoing to respond to that know undergoing to respond to that know undergoing to respond to that inflammation is to make a lot of inflammation is to make a lot of inflammation is to make a lot of anti-inflammatory cytoines to deal not anti-inflammatory cytoines to deal not anti-inflammatory cytoines to deal not only with that acute inflammation, but only with that acute inflammation, but only with that acute inflammation, but that response is longlasting. So that response is longlasting. So that response is longlasting. So essentially like days later, you're essentially like days later, you're essentially like days later, you're still having an anti-inflammatory still having an anti-inflammatory still having an anti-inflammatory response, which means all the other response, which means all the other response, which means all the other stresses of aging, you're kind of stresses of aging, you're kind of stresses of aging, you're kind of combatant combating that better, right? combatant combating that better, right? combatant combating that better, right? So, this is that so-called hormetic So, this is that so-called hormetic So, this is that so-called hormetic effect where you're giving the little
43:00effect where you're giving the little effect where you're giving the little dose of a a good type of stress and the dose of a a good type of stress and the dose of a a good type of stress and the response to that stress is so robust response to that stress is so robust response to that stress is so robust that it really is just improving the way that it really is just improving the way that it really is just improving the way you age. It's resilience. It's building you age. It's resilience. It's building you age. It's resilience. It's building resilience and that's really what we're resilience and that's really what we're resilience and that's really what we're talking about today. [snorts] Sauna use talking about today. [snorts] Sauna use talking about today. [snorts] Sauna use is also associated with a decrease in is also associated with a decrease in is also associated with a decrease in dementia and Alzheimer's disease. In dementia and Alzheimer's disease. In dementia and Alzheimer's disease. In this study here, this was out of again this study here, this was out of again this study here, this was out of again Dr. Linan's lab. He showed that people Dr. Linan's lab. He showed that people Dr. Linan's lab. He showed that people that use the sauna four to six times per that use the sauna four to six times per that use the sauna four to six times per four to seven times per week had a 65% four to seven times per week had a 65% four to seven times per week had a 65% lower Alzheimer's disease risk as well lower Alzheimer's disease risk as well lower Alzheimer's disease risk as well as dementia risk. Um I want to take a as dementia risk. Um I want to take a as dementia risk. Um I want to take a moment here to talk about another study moment here to talk about another study moment here to talk about another study out of Finland that showed the same out of Finland that showed the same out of Finland that showed the same thing. It was about a 60% lower dementia thing. It was about a 60% lower dementia thing. It was about a 60% lower dementia risk if people use the sauna um risk if people use the sauna um risk if people use the sauna um frequently. However, that study looked frequently. However, that study looked frequently. However, that study looked at temperature. So they they they at temperature. So they they they at temperature. So they they they basically [clears throat] basically [clears throat] basically [clears throat] looked at different types of looked at different types of looked at different types of temperatures that people were using and temperatures that people were using and temperatures that people were using and they found something very interesting they found something very interesting they found something very interesting and that is is that when people started and that is is that when people started and that is is that when people started to go to the really extreme hot level, to go to the really extreme hot level, to go to the really extreme hot level, so they were going above 200° so they were going above 200° so they were going above 200° Fahrenheit, they were getting like 200
44:00Fahrenheit, they were getting like 200 Fahrenheit, they were getting like 200 to 210 212° Fahrenheit that sort of like to 210 212° Fahrenheit that sort of like to 210 212° Fahrenheit that sort of like that go hard go home mentality. They that go hard go home mentality. They that go hard go home mentality. They actually had a higher two times higher actually had a higher two times higher actually had a higher two times higher risk of Alzheimer's disease. And I think risk of Alzheimer's disease. And I think risk of Alzheimer's disease. And I think that's important because that's important because that's important because you know oftent times there is this go you know oftent times there is this go you know oftent times there is this go hard go home but when we're talking hard go home but when we're talking hard go home but when we're talking about stress you know we're giving we're about stress you know we're giving we're about stress you know we're giving we're we're the whole point is we want to give we're the whole point is we want to give we're the whole point is we want to give ourselves the right dose the right ourselves the right dose the right ourselves the right dose the right amount of stress to have that really amount of stress to have that really amount of stress to have that really important anti-inflammatory antioxidant important anti-inflammatory antioxidant important anti-inflammatory antioxidant you know adaptive response but like heat you know adaptive response but like heat you know adaptive response but like heat is it's a hard stress and you don't is it's a hard stress and you don't is it's a hard stress and you don't necessarily want to be going in 212° necessarily want to be going in 212° necessarily want to be going in 212° Fahrenheit sauna that's very hot and Fahrenheit sauna that's very hot and Fahrenheit sauna that's very hot and your head is exposed to that heat, too. your head is exposed to that heat, too. your head is exposed to that heat, too. It's not really understood what the It's not really understood what the It's not really understood what the mechanisms are there, but there's no mechanisms are there, but there's no mechanisms are there, but there's no reason to go in a 212° Fahrenheit sauna. reason to go in a 212° Fahrenheit sauna. reason to go in a 212° Fahrenheit sauna. I think, you know, 190 max, like that's I think, you know, 190 max, like that's I think, you know, 190 max, like that's that's that's hard. 190 is hot. I go I that's that's hard. 190 is hot. I go I that's that's hard. 190 is hot. I go I do 180 personally. Um, but I think do 180 personally. Um, but I think do 180 personally. Um, but I think that's important because I know if you that's important because I know if you that's important because I know if you go on Instagram, there's a lot of
45:00go on Instagram, there's a lot of go on Instagram, there's a lot of influencers that are going really really influencers that are going really really influencers that are going really really hot and I just don't think that's a hot and I just don't think that's a hot and I just don't think that's a great idea. um we don't have any great idea. um we don't have any great idea. um we don't have any evidence that going that hot is evidence that going that hot is evidence that going that hot is beneficial and if anything we have beneficial and if anything we have beneficial and if anything we have evidence that it potentially might be evidence that it potentially might be evidence that it potentially might be harmful right harmful right harmful right [clears throat] so overall this is from [clears throat] so overall this is from [clears throat] so overall this is from a paper I published in 2018 a paper I published in 2018 a paper I published in 2018 um or sorry 2021 um or sorry 2021 um or sorry 2021 I think you know it's pretty clear sauna I think you know it's pretty clear sauna I think you know it's pretty clear sauna improves health span deliberate heat improves health span deliberate heat improves health span deliberate heat exposure through sauna through hot baths exposure through sauna through hot baths exposure through sauna through hot baths we are you're mimicking moderate we are you're mimicking moderate we are you're mimicking moderate intensity cardiovascular exercise doing intensity cardiovascular exercise doing intensity cardiovascular exercise doing in conjunction with exercises is better in conjunction with exercises is better in conjunction with exercises is better than exercise alone. You're improving than exercise alone. You're improving than exercise alone. You're improving your cardiovascular health. It improves your cardiovascular health. It improves your cardiovascular health. It improves endothelial function and it improves endothelial function and it improves endothelial function and it improves arterial compliance. And you're getting arterial compliance. And you're getting arterial compliance. And you're getting that heat shock protein response. By the that heat shock protein response. By the that heat shock protein response. By the way, the heat shock proteins stay way, the heat shock proteins stay way, the heat shock proteins stay activated for about 48 hours. So the activated for about 48 hours. So the activated for about 48 hours. So the more frequently that you're exposing more frequently that you're exposing more frequently that you're exposing yourself to heat or exercise, which also yourself to heat or exercise, which also yourself to heat or exercise, which also raises your poor body temperature, raises your poor body temperature, raises your poor body temperature, you're getting that heat shock protein you're getting that heat shock protein you're getting that heat shock protein response, right? So that's good, response, right? So that's good, response, right? So that's good, especially if you don't have those alals especially if you don't have those alals especially if you don't have those alals where you're having an overactive heat
46:00where you're having an overactive heat where you're having an overactive heat shock protein 70. shock protein 70. shock protein 70. Okay, the last fourth of the talk I'm Okay, the last fourth of the talk I'm Okay, the last fourth of the talk I'm going to talk about cold stress. I'm in going to talk about cold stress. I'm in going to talk about cold stress. I'm in my cold plunge smiling. I usually don't my cold plunge smiling. I usually don't my cold plunge smiling. I usually don't smile and I often say profane words, but smile and I often say profane words, but smile and I often say profane words, but um we're going to totally talk about a um we're going to totally talk about a um we're going to totally talk about a different type of thermal stress here. different type of thermal stress here. different type of thermal stress here. Um we're going to talk about deliberate Um we're going to talk about deliberate Um we're going to talk about deliberate cold exposure. There's a lot of things cold exposure. There's a lot of things cold exposure. There's a lot of things that we could talk about, but because of that we could talk about, but because of that we could talk about, but because of time, we're going to just talk about a time, we're going to just talk about a time, we're going to just talk about a few. Um I'm going to focus on increased few. Um I'm going to focus on increased few. Um I'm going to focus on increased brown atapost tissue. Um this is the brown atapost tissue. Um this is the brown atapost tissue. Um this is the thermogenic type of atapost tissue. thermogenic type of atapost tissue. thermogenic type of atapost tissue. We're going to talk about the effects on We're going to talk about the effects on We're going to talk about the effects on mood and cognition. That's like my mood and cognition. That's like my mood and cognition. That's like my favorite. We're going to talk about the favorite. We're going to talk about the favorite. We're going to talk about the effects on mitochondrial biogenesis, the effects on mitochondrial biogenesis, the effects on mitochondrial biogenesis, the growth of new mitochondria both in growth of new mitochondria both in growth of new mitochondria both in atapost tissue and what that means and atapost tissue and what that means and atapost tissue and what that means and also in muscle tissue and what that also in muscle tissue and what that also in muscle tissue and what that means. And then [snorts] we're going to means. And then [snorts] we're going to means. And then [snorts] we're going to talk about some precautions because talk about some precautions because talk about some precautions because depending on the protocol, the timing of depending on the protocol, the timing of depending on the protocol, the timing of the protocol um and other things that the protocol um and other things that the protocol um and other things that you're doing, it may blunt some muscle you're doing, it may blunt some muscle you're doing, it may blunt some muscle hypertrophy from your resistance hypertrophy from your resistance hypertrophy from your resistance training and that's something to keep in training and that's something to keep in training and that's something to keep in mind as well.
47:00mind as well. mind as well. So cold stress much like heat stress So cold stress much like heat stress So cold stress much like heat stress causes adaptations and these adaptations causes adaptations and these adaptations causes adaptations and these adaptations are also dose and duration dependent. So are also dose and duration dependent. So are also dose and duration dependent. So for example, people that spent 1 hour in for example, people that spent 1 hour in for example, people that spent 1 hour in 57° Fahrenheit water had a five-fold 57° Fahrenheit water had a five-fold 57° Fahrenheit water had a five-fold increase in norepinephrine, right? increase in norepinephrine, right? increase in norepinephrine, right? That's uh it's norepinephrine is both a That's uh it's norepinephrine is both a That's uh it's norepinephrine is both a hormone and a neurotransmitter. As a hormone and a neurotransmitter. As a hormone and a neurotransmitter. As a hormone, it causes vasoc constriction hormone, it causes vasoc constriction hormone, it causes vasoc constriction and that's what's happening when you get and that's what's happening when you get and that's what's happening when you get into the cold. It's causing vasoc into the cold. It's causing vasoc into the cold. It's causing vasoc constriction but also when you get into constriction but also when you get into constriction but also when you get into the cold it's increasing norepinephrine the cold it's increasing norepinephrine the cold it's increasing norepinephrine in the brain in the locus ceruius region in the brain in the locus ceruius region in the brain in the locus ceruius region of the brain those studies have also of the brain those studies have also of the brain those studies have also been done but who [snorts] wants to go been done but who [snorts] wants to go been done but who [snorts] wants to go into 57 57 by the way is not warm I mean into 57 57 by the way is not warm I mean into 57 57 by the way is not warm I mean if you've anyone's done 57 it feels if you've anyone's done 57 it feels if you've anyone's done 57 it feels pretty darn cold um who wants to do that pretty darn cold um who wants to do that pretty darn cold um who wants to do that for 1 hour um luckily 2 minutes at 50° for 1 hour um luckily 2 minutes at 50° for 1 hour um luckily 2 minutes at 50° Fahrenheit water raises norepinephrine Fahrenheit water raises norepinephrine Fahrenheit water raises norepinephrine by twofold this is my favorite thing by twofold this is my favorite thing by twofold this is my favorite thing this is my spot I I do about 49 90 this is my spot I I do about 49 90 this is my spot I I do about 49 90 degrees Fahrenheit for 2 minutes. I like degrees Fahrenheit for 2 minutes. I like degrees Fahrenheit for 2 minutes. I like to get that little norepinephrine pump
48:00to get that little norepinephrine pump to get that little norepinephrine pump because I'm It really helps with the because I'm It really helps with the because I'm It really helps with the focus and the attention, improving mood, focus and the attention, improving mood, focus and the attention, improving mood, sort of it has a little bit of an sort of it has a little bit of an sort of it has a little bit of an anxolytic effect where anxiety is a anxolytic effect where anxiety is a anxolytic effect where anxiety is a little bit lowered as well. And 2 little bit lowered as well. And 2 little bit lowered as well. And 2 minutes is way easier than 1 hour, minutes is way easier than 1 hour, minutes is way easier than 1 hour, right? [snorts] And then 35° Fahrenheit, right? [snorts] And then 35° Fahrenheit, right? [snorts] And then 35° Fahrenheit, that's really cold. Not a huge fan of that's really cold. Not a huge fan of that's really cold. Not a huge fan of that. But if you just go in there for 20 that. But if you just go in there for 20 that. But if you just go in there for 20 seconds, if you really want to be seconds, if you really want to be seconds, if you really want to be efficient, that also is associated with efficient, that also is associated with efficient, that also is associated with a two-fold increase in norepinephrine. a two-fold increase in norepinephrine. a two-fold increase in norepinephrine. Now, if you stayed in there for 2 Now, if you stayed in there for 2 Now, if you stayed in there for 2 minutes versus 20 seconds, you're minutes versus 20 seconds, you're minutes versus 20 seconds, you're probably going to go up a little bit probably going to go up a little bit probably going to go up a little bit more in terms of your norepinephrine more in terms of your norepinephrine more in terms of your norepinephrine response. But the bottom line here is response. But the bottom line here is response. But the bottom line here is dose and duration dependent. You kind of dose and duration dependent. You kind of dose and duration dependent. You kind of get the point. get the point. get the point. And this is just to show you guys And this is just to show you guys And this is just to show you guys there's evidence that yes, cold does there's evidence that yes, cold does there's evidence that yes, cold does increase norepinephrine in the brain. increase norepinephrine in the brain. increase norepinephrine in the brain. It's not just the hormonal response It's not just the hormonal response It's not just the hormonal response that's occurring. It's the brain as that's occurring. It's the brain as that's occurring. It's the brain as well. And anyone that's done deliberate well. And anyone that's done deliberate well. And anyone that's done deliberate cold exposure knows this is true. You cold exposure knows this is true. You cold exposure knows this is true. You feel it immediately. feel it immediately. feel it immediately. There have been some studies um this was There have been some studies um this was There have been some studies um this was a very small cohort study that was done
49:00a very small cohort study that was done a very small cohort study that was done in people with major depressive disorder in people with major depressive disorder in people with major depressive disorder and they were exposed to cryotherapy. So and they were exposed to cryotherapy. So and they were exposed to cryotherapy. So not cold water immersion but they were not cold water immersion but they were not cold water immersion but they were going into those cryo chambers with a going into those cryo chambers with a going into those cryo chambers with a very very cold air and um researchers very very cold air and um researchers very very cold air and um researchers wanted to look at how it affected their wanted to look at how it affected their wanted to look at how it affected their mood and so there was a treatment group mood and so there was a treatment group mood and so there was a treatment group and then there was the sham control. The and then there was the sham control. The and then there was the sham control. The treatment group they were getting about treatment group they were getting about treatment group they were getting about minus 256° Fahrenheit. I've done minus 256° Fahrenheit. I've done minus 256° Fahrenheit. I've done cryotherapy several times. I much prefer cryotherapy several times. I much prefer cryotherapy several times. I much prefer cold water immersion. Um, there's cold water immersion. Um, there's cold water immersion. Um, there's something about the water contacting something about the water contacting something about the water contacting your skin where it just makes it much your skin where it just makes it much your skin where it just makes it much more robust of a effect, at least for more robust of a effect, at least for more robust of a effect, at least for me. Um, however, it's a lot easier to me. Um, however, it's a lot easier to me. Um, however, it's a lot easier to have this this sham control here. They have this this sham control here. They have this this sham control here. They had a minus 58° Fahrenheit sham control, had a minus 58° Fahrenheit sham control, had a minus 58° Fahrenheit sham control, which does people going in that feel which does people going in that feel which does people going in that feel like they're totally getting a a like they're totally getting a a like they're totally getting a a response. Uh, a placebo group is very response. Uh, a placebo group is very response. Uh, a placebo group is very obviously very important when you're obviously very important when you're obviously very important when you're studying any kind of depress depression studying any kind of depress depression studying any kind of depress depression because the placebo effect is very real because the placebo effect is very real because the placebo effect is very real and you'll get an anti-depressant and you'll get an anti-depressant and you'll get an anti-depressant effect. And so people that did the two effect. And so people that did the two effect. And so people that did the two minutes at that minus 256 degree minutes at that minus 256 degree minutes at that minus 256 degree Fahrenheit five times a week for two Fahrenheit five times a week for two Fahrenheit five times a week for two weeks did have a pretty major um anti
50:00weeks did have a pretty major um anti weeks did have a pretty major um anti sorry anti-depressant effect. In fact in sorry anti-depressant effect. In fact in sorry anti-depressant effect. In fact in in fact the Hamilton scale they improved in fact the Hamilton scale they improved in fact the Hamilton scale they improved by about 17 points which is kind of by about 17 points which is kind of by about 17 points which is kind of phenomenal. Um just to give you phenomenal. Um just to give you phenomenal. Um just to give you reference basis I think if you have like reference basis I think if you have like reference basis I think if you have like a 2.5 change in that scale it's a 2.5 change in that scale it's a 2.5 change in that scale it's considered to be clinically relevant and considered to be clinically relevant and considered to be clinically relevant and they had 17. So they had 17. So they had 17. So um let's shift gears and talk about the um let's shift gears and talk about the um let's shift gears and talk about the effect of deliberate cold exposure on effect of deliberate cold exposure on effect of deliberate cold exposure on thermogenesis on brand brown atapose thermogenesis on brand brown atapose thermogenesis on brand brown atapose tissue. So, one of the regulating tissue. So, one of the regulating tissue. So, one of the regulating responses here is the norepinephrine responses here is the norepinephrine responses here is the norepinephrine response. When you are making response. When you are making response. When you are making norepinephrine, when you're making it in norepinephrine, when you're making it in norepinephrine, when you're making it in your vascular system, the hormonal your vascular system, the hormonal your vascular system, the hormonal effects, it is a signaling mechanism effects, it is a signaling mechanism effects, it is a signaling mechanism much like we talked about with the much like we talked about with the much like we talked about with the lactate. Well, the norepinephrine is lactate. Well, the norepinephrine is lactate. Well, the norepinephrine is increasing a protein called UCP1, increasing a protein called UCP1, increasing a protein called UCP1, which then signals to your atapost which then signals to your atapost which then signals to your atapost tissue to make more mitochondria. So, tissue to make more mitochondria. So, tissue to make more mitochondria. So, it's an adaptation because the more it's an adaptation because the more it's an adaptation because the more mitochondria you have in your atapost mitochondria you have in your atapost mitochondria you have in your atapost tissue, the more energy that you can
51:00tissue, the more energy that you can tissue, the more energy that you can burn and the more heat as a byproduct is burn and the more heat as a byproduct is burn and the more heat as a byproduct is made. And so, your body is finding a way made. And so, your body is finding a way made. And so, your body is finding a way to stay alive when you're sitting in the to stay alive when you're sitting in the to stay alive when you're sitting in the cold. And the way that it's adapted to cold. And the way that it's adapted to cold. And the way that it's adapted to do that is to make more mitochondria. do that is to make more mitochondria. do that is to make more mitochondria. Therefore, you can burn more energy in Therefore, you can burn more energy in Therefore, you can burn more energy in your atapost tissue. So, your your your atapost tissue. So, your your your atapost tissue. So, your your stored fatty acids undergo lipolysis. stored fatty acids undergo lipolysis. stored fatty acids undergo lipolysis. You start to metabolize those, right? You start to metabolize those, right? You start to metabolize those, right? And therefore, you're making energy and And therefore, you're making energy and And therefore, you're making energy and then heat is dissipating, right? And so then heat is dissipating, right? And so then heat is dissipating, right? And so you're warming yourself up. And this is you're warming yourself up. And this is you're warming yourself up. And this is an adaptation that happens the more you an adaptation that happens the more you an adaptation that happens the more you expose yourself to the cold, the more expose yourself to the cold, the more expose yourself to the cold, the more you start to make brown fat. And so that you start to make brown fat. And so that you start to make brown fat. And so that that is something that is a therapeutic that is something that is a therapeutic that is something that is a therapeutic target for many many different target for many many different target for many many different researchers out there. They're trying to researchers out there. They're trying to researchers out there. They're trying to find a way to make a pill to increase find a way to make a pill to increase find a way to make a pill to increase brown atapost tissue to increase brown atapost tissue to increase brown atapost tissue to increase mitochondrial biogenesis in brown mitochondrial biogenesis in brown mitochondrial biogenesis in brown atapost tissue because that would be a atapost tissue because that would be a atapost tissue because that would be a you know weight loss mechanism, right? you know weight loss mechanism, right? you know weight loss mechanism, right? because you're burning more fat. Um it's because you're burning more fat. Um it's because you're burning more fat. Um it's also it's it it's also associated with also it's it it's also associated with also it's it it's also associated with improving metabolic health as well. We improving metabolic health as well. We improving metabolic health as well. We know from studies that um young healthy know from studies that um young healthy know from studies that um young healthy people, this in this case they were men,
52:00people, this in this case they were men, people, this in this case they were men, if they walked around with a cooling if they walked around with a cooling if they walked around with a cooling suit that was cooling their body to suit that was cooling their body to suit that was cooling their body to about 50° Fahrenheit for 2 hours daily about 50° Fahrenheit for 2 hours daily about 50° Fahrenheit for 2 hours daily after 1 month, they had about a almost after 1 month, they had about a almost after 1 month, they had about a almost 50% crease in brown atapose tissue. 50% crease in brown atapose tissue. 50% crease in brown atapose tissue. That's really a lot. That's a lot. Um, That's really a lot. That's a lot. Um, That's really a lot. That's a lot. Um, I've seen other studies where 15 I've seen other studies where 15 I've seen other studies where 15 minutes, Do I have that slide? No. Um, minutes, Do I have that slide? No. Um, minutes, Do I have that slide? No. Um, I've seen other studies where 15 minutes I've seen other studies where 15 minutes I've seen other studies where 15 minutes in 50° Fahrenheit cold water can also in 50° Fahrenheit cold water can also in 50° Fahrenheit cold water can also increase the bio the mitochondrial increase the bio the mitochondrial increase the bio the mitochondrial biogenesis in your ad atapost tissue. biogenesis in your ad atapost tissue. biogenesis in your ad atapost tissue. So, um, if you if anyone's in here has So, um, if you if anyone's in here has So, um, if you if anyone's in here has done a deliberate cold exposure, you done a deliberate cold exposure, you done a deliberate cold exposure, you know that 15 minutes is hard. In fact, know that 15 minutes is hard. In fact, know that 15 minutes is hard. In fact, the sauna, it gets harder the longer you the sauna, it gets harder the longer you the sauna, it gets harder the longer you stay in because you're getting hot and stay in because you're getting hot and stay in because you're getting hot and you're uncomfortable. The cold gets you're uncomfortable. The cold gets you're uncomfortable. The cold gets easier the longer you stay in. So if you easier the longer you stay in. So if you easier the longer you stay in. So if you can get past about 4 minutes, you can can get past about 4 minutes, you can can get past about 4 minutes, you can you can actually do 15 minutes at 50° you can actually do 15 minutes at 50° you can actually do 15 minutes at 50° Fahrenheit. Fahrenheit. Fahrenheit. But atapose tissue are is not the only But atapose tissue are is not the only But atapose tissue are is not the only tissue where mitochondrial biogenesis tissue where mitochondrial biogenesis tissue where mitochondrial biogenesis occurs in response to deliberate cold
53:00occurs in response to deliberate cold occurs in response to deliberate cold exposure. Muscle also is increased. So, exposure. Muscle also is increased. So, exposure. Muscle also is increased. So, um, this there there's been a few um, this there there's been a few um, this there there's been a few studies that have shown again, um, studies that have shown again, um, studies that have shown again, um, what's happening is when you're get what's happening is when you're get what's happening is when you're get getting yourself exposed to the cold, getting yourself exposed to the cold, getting yourself exposed to the cold, norepinephrine goes up, that increases a norepinephrine goes up, that increases a norepinephrine goes up, that increases a protein called PGC1 alpha, which then protein called PGC1 alpha, which then protein called PGC1 alpha, which then increases mitochondrial content in increases mitochondrial content in increases mitochondrial content in muscle tissue. That is associated with muscle tissue. That is associated with muscle tissue. That is associated with decreased muscle atrophy. It's decreased muscle atrophy. It's decreased muscle atrophy. It's associated with improved endurance associated with improved endurance associated with improved endurance performance. In fact, there's actually performance. In fact, there's actually performance. In fact, there's actually been several studies that have shown been several studies that have shown been several studies that have shown elite tennis players, uh, rowers. Let's elite tennis players, uh, rowers. Let's elite tennis players, uh, rowers. Let's see what else. There have been a variety see what else. There have been a variety see what else. There have been a variety of different endurance runners that in of different endurance runners that in of different endurance runners that in between their their sort of sets that between their their sort of sets that between their their sort of sets that they're doing, if they engage in they're doing, if they engage in they're doing, if they engage in deliberate cold exposure, they actually deliberate cold exposure, they actually deliberate cold exposure, they actually improve their running time or their improve their running time or their improve their running time or their reaction time, whatever, you know, reaction time, whatever, you know, reaction time, whatever, you know, metrics being measured. But it's metrics being measured. But it's metrics being measured. But it's essentially increase improving their essentially increase improving their essentially increase improving their athletic performance. This is very athletic performance. This is very athletic performance. This is very specific to endurance type of activities
54:00specific to endurance type of activities specific to endurance type of activities only. Uh and I'll talk about that only. Uh and I'll talk about that only. Uh and I'll talk about that probably in the next slide. But it it's probably in the next slide. But it it's probably in the next slide. But it it's really important that um I also just really important that um I also just really important that um I also just want to point out the best way to want to point out the best way to want to point out the best way to increase mitochondrial biogenesis and increase mitochondrial biogenesis and increase mitochondrial biogenesis and muscle tissue is actually high intensity muscle tissue is actually high intensity muscle tissue is actually high intensity interval training. Way more robust than interval training. Way more robust than interval training. Way more robust than deliberate cold exposure. With that deliberate cold exposure. With that deliberate cold exposure. With that said, deliberate cold exposure does also said, deliberate cold exposure does also said, deliberate cold exposure does also increase mitochondrial biogenesis. It's increase mitochondrial biogenesis. It's increase mitochondrial biogenesis. It's an adaptive response again. In fact, an adaptive response again. In fact, an adaptive response again. In fact, individuals that spend about 15 minutes individuals that spend about 15 minutes individuals that spend about 15 minutes again at So if you're I think this the again at So if you're I think this the again at So if you're I think this the sweet spot here is 50 degrees Fahrenheit sweet spot here is 50 degrees Fahrenheit sweet spot here is 50 degrees Fahrenheit 15 minutes that's the number for 15 minutes that's the number for 15 minutes that's the number for increased mitochondrial biogenesis in increased mitochondrial biogenesis in increased mitochondrial biogenesis in muscle and increased myio mitochondrial muscle and increased myio mitochondrial muscle and increased myio mitochondrial biogenesis in atapost tissue which then biogenesis in atapost tissue which then biogenesis in atapost tissue which then is translating to brown atapost tissue. is translating to brown atapost tissue. is translating to brown atapost tissue. Right? The reason it's brown atapost Right? The reason it's brown atapost Right? The reason it's brown atapost tissue is if you look at a little fat tissue is if you look at a little fat tissue is if you look at a little fat droplet under a microscope, the more droplet under a microscope, the more droplet under a microscope, the more mitochondria it has in it, the browner mitochondria it has in it, the browner mitochondria it has in it, the browner it looks under the microscope and that's it looks under the microscope and that's it looks under the microscope and that's where it got its name from.
55:00where it got its name from. where it got its name from. Very important to point this out and Very important to point this out and Very important to point this out and that is deliberate cold exposure after that is deliberate cold exposure after that is deliberate cold exposure after any kind of resistance strength training any kind of resistance strength training any kind of resistance strength training type of exercise where you're trying to type of exercise where you're trying to type of exercise where you're trying to put mechanical force in your muscle to put mechanical force in your muscle to put mechanical force in your muscle to increase muscle protein synthesis to increase muscle protein synthesis to increase muscle protein synthesis to cause muscle hypertrophy can blunt some cause muscle hypertrophy can blunt some cause muscle hypertrophy can blunt some of those anabolic effects for a variety of those anabolic effects for a variety of those anabolic effects for a variety of reasons. There have been multiple of reasons. There have been multiple of reasons. There have been multiple studies now. The most recent one by Luke studies now. The most recent one by Luke studies now. The most recent one by Luke Vanlon um he showed that essentially Vanlon um he showed that essentially Vanlon um he showed that essentially because the the cold exposure is causing because the the cold exposure is causing because the the cold exposure is causing vasoc constriction you're basically for vasoc constriction you're basically for vasoc constriction you're basically for a period of time you're not getting as a period of time you're not getting as a period of time you're not getting as much amino acids to muscle. You're not much amino acids to muscle. You're not much amino acids to muscle. You're not getting as much of the inflammatory and getting as much of the inflammatory and getting as much of the inflammatory and growth factors to the anabolic signaling growth factors to the anabolic signaling growth factors to the anabolic signaling to the muscle tissue. You end up having to the muscle tissue. You end up having to the muscle tissue. You end up having a blunted hypertrophy um hypertrophy a blunted hypertrophy um hypertrophy a blunted hypertrophy um hypertrophy effect. Uh that's not to say you don't effect. Uh that's not to say you don't effect. Uh that's not to say you don't experience some muscle hypertrophy, you experience some muscle hypertrophy, you experience some muscle hypertrophy, you do. It's just if you compare it to a
56:00do. It's just if you compare it to a do. It's just if you compare it to a sham control group, it's blunted. And so sham control group, it's blunted. And so sham control group, it's blunted. And so if you're really trying to maximize your if you're really trying to maximize your if you're really trying to maximize your muscle gains, it's a good idea to not muscle gains, it's a good idea to not muscle gains, it's a good idea to not engage in deliberate cold exposure, cold engage in deliberate cold exposure, cold engage in deliberate cold exposure, cold water, immersion, cryotherapy, whatever water, immersion, cryotherapy, whatever water, immersion, cryotherapy, whatever fill-in- thelank your favorite cold fill-in- thelank your favorite cold fill-in- thelank your favorite cold exposure method is anytime around exposure method is anytime around exposure method is anytime around resistance training. And you might go, resistance training. And you might go, resistance training. And you might go, well, when do I do it? Um, I think it's well, when do I do it? Um, I think it's well, when do I do it? Um, I think it's the safest if you're doing it on the safest if you're doing it on the safest if you're doing it on recovery days or days where you're doing recovery days or days where you're doing recovery days or days where you're doing more endurance training like a run, more more endurance training like a run, more more endurance training like a run, more of a like a zone 2 moderate intensity of a like a zone 2 moderate intensity of a like a zone 2 moderate intensity training kind of day. Those are the best training kind of day. Those are the best training kind of day. Those are the best days to do it or perhaps like many many days to do it or perhaps like many many days to do it or perhaps like many many many hours after or before you're going many hours after or before you're going many hours after or before you're going to do your training because you do run to do your training because you do run to do your training because you do run the risk of blunting your muscle protein the risk of blunting your muscle protein the risk of blunting your muscle protein synthesis. So to sum that up, we talked about some So to sum that up, we talked about some protocols. If you're really just wanting protocols. If you're really just wanting protocols. If you're really just wanting a little brain pop, if you're wanting to a little brain pop, if you're wanting to a little brain pop, if you're wanting to get that norepinephrine response, if get that norepinephrine response, if get that norepinephrine response, if you're wanting to perk up before you sit you're wanting to perk up before you sit you're wanting to perk up before you sit down at your desk or before you giving a down at your desk or before you giving a down at your desk or before you giving a talk or before you're doing something um
57:00talk or before you're doing something um talk or before you're doing something um cognitively demanding, uh you can you cognitively demanding, uh you can you cognitively demanding, uh you can you could do your HIT protocol, which is my could do your HIT protocol, which is my could do your HIT protocol, which is my fave, or you can do your your 2 minutes fave, or you can do your your 2 minutes fave, or you can do your your 2 minutes at 50° Fahrenheit and get that at 50° Fahrenheit and get that at 50° Fahrenheit and get that norepinephrine boost. You can also do norepinephrine boost. You can also do norepinephrine boost. You can also do 35° Fahrenheit for 20 seconds. Um, if 35° Fahrenheit for 20 seconds. Um, if 35° Fahrenheit for 20 seconds. Um, if you really can't stand the 2 minutes, you really can't stand the 2 minutes, you really can't stand the 2 minutes, that's another option for mitochondrial that's another option for mitochondrial that's another option for mitochondrial biogenesis, whether it's in atapost biogenesis, whether it's in atapost biogenesis, whether it's in atapost tissue or in muscle. The key here is 50° tissue or in muscle. The key here is 50° tissue or in muscle. The key here is 50° Fahrenheit for 15 minutes. And actually, Fahrenheit for 15 minutes. And actually, Fahrenheit for 15 minutes. And actually, like once you work your way up to that like once you work your way up to that like once you work your way up to that point, it becomes easier because you point, it becomes easier because you point, it becomes easier because you have more brown atapose tissue. It have more brown atapose tissue. It have more brown atapose tissue. It doesn't feel as cold. And so after like doesn't feel as cold. And so after like doesn't feel as cold. And so after like a couple of weeks, you'll actually a couple of weeks, you'll actually a couple of weeks, you'll actually notice that it doesn't feel as cold, but notice that it doesn't feel as cold, but notice that it doesn't feel as cold, but it goes away very quick. If you stop it goes away very quick. If you stop it goes away very quick. If you stop doing it, it's gone. You you'll have to doing it, it's gone. You you'll have to doing it, it's gone. You you'll have to readapt. readapt. readapt. So with that said, I'm going to conclude So with that said, I'm going to conclude So with that said, I'm going to conclude the three habits that we talked about the three habits that we talked about the three habits that we talked about today. Vigorous intensity exercise. today. Vigorous intensity exercise. today. Vigorous intensity exercise. Really, you know, there's a variety of Really, you know, there's a variety of Really, you know, there's a variety of protocols out there. Whether you're protocols out there. Whether you're protocols out there. Whether you're doing the Norwegian 4x4 or you're doing
58:00doing the Norwegian 4x4 or you're doing doing the Norwegian 4x4 or you're doing the one minute on, one minute off 10 the one minute on, one minute off 10 the one minute on, one minute off 10 times, or you're doing Tabatas, 20 times, or you're doing Tabatas, 20 times, or you're doing Tabatas, 20 seconds on, 10 seconds off. Find a way seconds on, 10 seconds off. Find a way seconds on, 10 seconds off. Find a way to make it frequent. Or you're doing to make it frequent. Or you're doing to make it frequent. Or you're doing your exercise snacks, find a way to just your exercise snacks, find a way to just your exercise snacks, find a way to just start doing them throughout the day. If start doing them throughout the day. If start doing them throughout the day. If it's three times throughout the day, it's three times throughout the day, it's three times throughout the day, great. If it's six times, even better. great. If it's six times, even better. great. If it's six times, even better. Find a way to just get up and do one Find a way to just get up and do one Find a way to just get up and do one minute. One minute. You feel great after minute. One minute. You feel great after minute. One minute. You feel great after that minute, right? If you do that about that minute, right? If you do that about that minute, right? If you do that about six times a day, it's amazing. Um, you six times a day, it's amazing. Um, you six times a day, it's amazing. Um, you want to try to incorporate some want to try to incorporate some want to try to incorporate some deliberate heat exposure. If you don't deliberate heat exposure. If you don't deliberate heat exposure. If you don't have access to a sauna, hot baths are have access to a sauna, hot baths are have access to a sauna, hot baths are great. If you don't have a hot tub or a great. If you don't have a hot tub or a great. If you don't have a hot tub or a jacuzzi, get a pool thermometer, stick jacuzzi, get a pool thermometer, stick jacuzzi, get a pool thermometer, stick it in your bathtub and make sure you it in your bathtub and make sure you it in your bathtub and make sure you keep refilling the hot water so that it keep refilling the hot water so that it keep refilling the hot water so that it stays about 104° Fahrenheit or close to stays about 104° Fahrenheit or close to stays about 104° Fahrenheit or close to that. Very easy, very accessible for that. Very easy, very accessible for that. Very easy, very accessible for many people that don't have saunas as many people that don't have saunas as many people that don't have saunas as well. If you have an infrared sauna, well. If you have an infrared sauna, well. If you have an infrared sauna, you're probably going to have to double you're probably going to have to double you're probably going to have to double your time to about 45 minutes or more. your time to about 45 minutes or more. your time to about 45 minutes or more. And then deliberate cold exposure. Um, And then deliberate cold exposure. Um, And then deliberate cold exposure. Um, hard to do if you don't have your own hard to do if you don't have your own hard to do if you don't have your own cold plunge. Although depending on where cold plunge. Although depending on where cold plunge. Although depending on where you live in the US in the in the winter, you live in the US in the in the winter, you live in the US in the in the winter, cold showers can do wonders as well. Uh
59:00cold showers can do wonders as well. Uh cold showers can do wonders as well. Uh if you're in Florida, not so much. All if you're in Florida, not so much. All if you're in Florida, not so much. All all times of the year. I' I've gone to all times of the year. I' I've gone to all times of the year. I' I've gone to Florida in the in in the winter and I'm Florida in the in in the winter and I'm Florida in the in in the winter and I'm like, "This isn't cold at all." So, um like, "This isn't cold at all." So, um like, "This isn't cold at all." So, um you know, the the benefits are also dose you know, the the benefits are also dose you know, the the benefits are also dose and duration dependent. 50° Fahrenheit, and duration dependent. 50° Fahrenheit, and duration dependent. 50° Fahrenheit, 15 minutes if you want that 15 minutes if you want that 15 minutes if you want that mitochondrial biogenesis boost. And with mitochondrial biogenesis boost. And with mitochondrial biogenesis boost. And with that, thank you so much. I think we're that, thank you so much. I think we're that, thank you so much. I think we're going to take some questions. I'm going to take some questions. I'm going to take some questions. I'm looking forward to those. Thank you so much, Rhonda. Um, so who Thank you so much, Rhonda. Um, so who loved that? [laughter] loved that? [laughter] loved that? [laughter] I mean, I mean, I mean, >> yeah. >> yeah. >> yeah. >> Yeah. >> Yeah. >> Yeah. I literally have chills right now. So, I literally have chills right now. So, I literally have chills right now. So, she is a, if not the powerhouse on all she is a, if not the powerhouse on all she is a, if not the powerhouse on all of those subjects in the entire world. of those subjects in the entire world. of those subjects in the entire world. So, the fact she's on our stage and I'm So, the fact she's on our stage and I'm So, the fact she's on our stage and I'm actually up here is literally a bucket actually up here is literally a bucket actually up here is literally a bucket list item. So, I'm going to dive in. I list item. So, I'm going to dive in. I list item. So, I'm going to dive in. I mean, we've been doing this, you know, mean, we've been doing this, you know, mean, we've been doing this, you know, now for a day plus, and the amount of now for a day plus, and the amount of now for a day plus, and the amount of questions, I mean, you obviously have questions, I mean, you obviously have questions, I mean, you obviously have very, very hot, pun, topics. Um, the very, very hot, pun, topics. Um, the very, very hot, pun, topics. Um, the amount of questions coming in around all amount of questions coming in around all amount of questions coming in around all this subject matter is is is literally
1:00this subject matter is is is literally this subject matter is is is literally mindboggling. So, I'm going to dive in. mindboggling. So, I'm going to dive in. mindboggling. So, I'm going to dive in. First off, a personal thank you. I I First off, a personal thank you. I I First off, a personal thank you. I I learned everything. I do I do sauna learned everything. I do I do sauna learned everything. I do I do sauna every single day. You guys know I talk every single day. You guys know I talk every single day. You guys know I talk about resilient behaviors and sauna and about resilient behaviors and sauna and about resilient behaviors and sauna and all sorts of things, but it's for you all sorts of things, but it's for you all sorts of things, but it's for you that I learned all of that. So, thank that I learned all of that. So, thank that I learned all of that. So, thank you because your contributions are you because your contributions are you because your contributions are literally I don't think you understand literally I don't think you understand literally I don't think you understand what you're what you're contributing to what you're what you're contributing to what you're what you're contributing to this space. It's It's truly incredible. this space. It's It's truly incredible. this space. It's It's truly incredible. >> Thank you. >> Thank you. >> Thank you. >> So >> So I am going to do my best to >> So I am going to do my best to categorize these because there's a lot categorize these because there's a lot categorize these because there's a lot and there's a lot of overlap and you may and there's a lot of overlap and you may and there's a lot of overlap and you may have actually just answered some things have actually just answered some things have actually just answered some things that I didn't hear. So um but repetition that I didn't hear. So um but repetition that I didn't hear. So um but repetition is the mother of learning. So we'll just is the mother of learning. So we'll just is the mother of learning. So we'll just sort of dive into some of this. So I'm sort of dive into some of this. So I'm sort of dive into some of this. So I'm going to hit uh at some point going to hit uh at some point going to hit uh at some point micronutrients. I know that's a big micronutrients. I know that's a big micronutrients. I know that's a big passion of yours. I'll hit the top three passion of yours. I'll hit the top three passion of yours. I'll hit the top three that I know you always educate on that I know you always educate on that I know you always educate on because I think our audience is going to because I think our audience is going to because I think our audience is going to want to hear that. I'll get into some want to hear that. I'll get into some want to hear that. I'll get into some more stuff about uh exercise uh hot cold more stuff about uh exercise uh hot cold more stuff about uh exercise uh hot cold I mean all all the things. Let me just I mean all all the things. Let me just I mean all all the things. Let me just sort of lead off with sort of lead off with sort of lead off with okay there was a whole category that okay there was a whole category that okay there was a whole category that came in around cycling women. So women came in around cycling women. So women came in around cycling women. So women who have menstrual cycles and exercising who have menstrual cycles and exercising who have menstrual cycles and exercising and hot and cold and I know this is and hot and cold and I know this is and hot and cold and I know this is going to be kind of a all-encompassing
1:01going to be kind of a all-encompassing going to be kind of a all-encompassing discussion but even just premenopause discussion but even just premenopause discussion but even just premenopause per menopause menopause and exercise per menopause menopause and exercise per menopause menopause and exercise recommendations do they change? Does recommendations do they change? Does recommendations do they change? Does your heat schedule change? Does your your heat schedule change? Does your your heat schedule change? Does your cold s Does anything change relative to cold s Does anything change relative to cold s Does anything change relative to the menstrual cycle? If we can start the menstrual cycle? If we can start the menstrual cycle? If we can start there. there. there. >> Okay. Um, I have some pretty strong >> Okay. Um, I have some pretty strong >> Okay. Um, I have some pretty strong thoughts on this and it it's probably thoughts on this and it it's probably thoughts on this and it it's probably not what you're going to expect. I do not what you're going to expect. I do not what you're going to expect. I do think there's a lot of hype out there on think there's a lot of hype out there on think there's a lot of hype out there on inducing fear around this topic. I think inducing fear around this topic. I think inducing fear around this topic. I think if a woman listens to her body, I mean, if a woman listens to her body, I mean, if a woman listens to her body, I mean, that's all you really have to do. that's all you really have to do. that's all you really have to do. Honestly, if you're on your cycle, I Honestly, if you're on your cycle, I Honestly, if you're on your cycle, I mean, you're not going to go as hard, mean, you're not going to go as hard, mean, you're not going to go as hard, right? I mean, there's times that you're right? I mean, there's times that you're right? I mean, there's times that you're just, it's pretty clear um when it comes just, it's pretty clear um when it comes just, it's pretty clear um when it comes to like the hormonal responses that are to like the hormonal responses that are to like the hormonal responses that are happening from some of these, you know, happening from some of these, you know, happening from some of these, you know, types of exercise. Now, people are so types of exercise. Now, people are so types of exercise. Now, people are so worried about high-intensity exercise worried about high-intensity exercise worried about high-intensity exercise being bad for women. Like the problem being bad for women. Like the problem being bad for women. Like the problem with that statement is it doesn't
1:02with that statement is it doesn't with that statement is it doesn't encompass the nuance there which is encompass the nuance there which is encompass the nuance there which is essentially that all stems from data essentially that all stems from data essentially that all stems from data showing that women in a calorically showing that women in a calorically showing that women in a calorically deficit state that are doing extreme deficit state that are doing extreme deficit state that are doing extreme types of exercise whether it's very long types of exercise whether it's very long types of exercise whether it's very long duration endurance or very high volume duration endurance or very high volume duration endurance or very high volume high intensity training that you know is high intensity training that you know is high intensity training that you know is kind of like if you're in this calorie kind of like if you're in this calorie kind of like if you're in this calorie deficit then you can you can have a deficit then you can you can have a deficit then you can you can have a pretty strong effect on hormones and pretty strong effect on hormones and pretty strong effect on hormones and that's the problem I think. So if you're that's the problem I think. So if you're that's the problem I think. So if you're not in a calorie deficit, you're not not in a calorie deficit, you're not not in a calorie deficit, you're not really I don't know that there's really I don't know that there's really I don't know that there's anything to worry about other than the anything to worry about other than the anything to worry about other than the fact that you probably should making be fact that you probably should making be fact that you probably should making be making sure you're getting enough iron making sure you're getting enough iron making sure you're getting enough iron to be honest if you're menrating. Um if to be honest if you're menrating. Um if to be honest if you're menrating. Um if you're postmenopausal you're postmenopausal you're postmenopausal I mean again I think that you should I mean again I think that you should I mean again I think that you should just be probably working out harder. Um, just be probably working out harder. Um, just be probably working out harder. Um, so yeah, I I my my thoughts are don't so yeah, I I my my thoughts are don't so yeah, I I my my thoughts are don't sweat that topic so much. Please listen sweat that topic so much. Please listen sweat that topic so much. Please listen to your body and it's really not a huge to your body and it's really not a huge to your body and it's really not a huge issue for most people. issue for most people. issue for most people. >> Thank you for that. How do you see
1:03>> Thank you for that. How do you see >> Thank you for that. How do you see intermittent fasting and timerestricted intermittent fasting and timerestricted intermittent fasting and timerestricted feeding or eating intersecting with feeding or eating intersecting with feeding or eating intersecting with exercise timing for optimizing metabolic exercise timing for optimizing metabolic exercise timing for optimizing metabolic health? health? health? >> For metabolic health. Okay. Yeah, that's >> For metabolic health. Okay. Yeah, that's >> For metabolic health. Okay. Yeah, that's important. So, I think that if you're important. So, I think that if you're important. So, I think that if you're doing any kind of intermittent fasting doing any kind of intermittent fasting doing any kind of intermittent fasting protocol, whether that's timerestricted protocol, whether that's timerestricted protocol, whether that's timerestricted eating and you're eating all your food eating and you're eating all your food eating and you're eating all your food within like an 8 hour window, um what within like an 8 hour window, um what within like an 8 hour window, um what you really really need to keep in mind you really really need to keep in mind you really really need to keep in mind is making sure you're getting enough is making sure you're getting enough is making sure you're getting enough protein, right? Because that's that's protein, right? Because that's that's protein, right? Because that's that's the key um for preventing anytime you're the key um for preventing anytime you're the key um for preventing anytime you're in a caloric deficit. If you're skipping in a caloric deficit. If you're skipping in a caloric deficit. If you're skipping meals, you have to make sure you're meals, you have to make sure you're meals, you have to make sure you're going higher on the protein, even higher going higher on the protein, even higher going higher on the protein, even higher than you would if you weren't in a you than you would if you weren't in a you than you would if you weren't in a you know, caloric deficit. So, you want to know, caloric deficit. So, you want to know, caloric deficit. So, you want to make sure you're getting enough protein. make sure you're getting enough protein. make sure you're getting enough protein. I would say at least 1.6 I would say at least 1.6 I would say at least 1.6 um grams per kilogram body weight per um grams per kilogram body weight per um grams per kilogram body weight per day. Probably closer to two to be honest day. Probably closer to two to be honest day. Probably closer to two to be honest if you're actually skipping meals. Um if you're actually skipping meals. Um if you're actually skipping meals. Um [snorts] [snorts] if you're engaging in exercise, you if you're engaging in exercise, you if you're engaging in exercise, you probably depending on the type of probably depending on the type of probably depending on the type of exercise. So, if you're doing exercise. So, if you're doing exercise. So, if you're doing highintensity exercise or resistance highintensity exercise or resistance highintensity exercise or resistance training, you don't really want to do
1:04training, you don't really want to do training, you don't really want to do that in a fasted state. So, you want to that in a fasted state. So, you want to that in a fasted state. So, you want to time those types of exercises closer to time those types of exercises closer to time those types of exercises closer to like a meal. If you're doing more of an like a meal. If you're doing more of an like a meal. If you're doing more of an endurance type of training, as long as endurance type of training, as long as endurance type of training, as long as it's less than an hour, you can actually it's less than an hour, you can actually it's less than an hour, you can actually enhance some of the metabolic enhance some of the metabolic enhance some of the metabolic adaptations. And maybe that's the adaptations. And maybe that's the adaptations. And maybe that's the question you're asking. If you're question you're asking. If you're question you're asking. If you're wanting to increase more things like wanting to increase more things like wanting to increase more things like autophagy, so this is what a lot of autophagy, so this is what a lot of autophagy, so this is what a lot of people are doing. Um, they're they're people are doing. Um, they're they're people are doing. Um, they're they're aiming to increase autophagy, and that's aiming to increase autophagy, and that's aiming to increase autophagy, and that's why they're intermittent fasting among why they're intermittent fasting among why they're intermittent fasting among other reasons, but autophagy is when other reasons, but autophagy is when other reasons, but autophagy is when you're in in that fasted state. Um, and you're in in that fasted state. Um, and you're in in that fasted state. Um, and essentially you're clearing out a lot of essentially you're clearing out a lot of essentially you're clearing out a lot of the the damage that's accumulated within the the damage that's accumulated within the the damage that's accumulated within cells, whether it's protein aggregates cells, whether it's protein aggregates cells, whether it's protein aggregates or pieces of DNA, just all the gunk. Um, or pieces of DNA, just all the gunk. Um, or pieces of DNA, just all the gunk. Um, caloric restriction and being in an caloric restriction and being in an caloric restriction and being in an energy deficit does that, but so does energy deficit does that, but so does energy deficit does that, but so does exercise. And when you pair the two exercise. And when you pair the two exercise. And when you pair the two together, you can kind of enhance that together, you can kind of enhance that together, you can kind of enhance that process even more. So, um, also some of process even more. So, um, also some of process even more. So, um, also some of the mitochondrial adaptations that the mitochondrial adaptations that the mitochondrial adaptations that you're going to experience from your you're going to experience from your you're going to experience from your endurance training will also be enhanced endurance training will also be enhanced endurance training will also be enhanced somewhat if you do them in a fasted somewhat if you do them in a fasted somewhat if you do them in a fasted state. I don't know that it makes that
1:05state. I don't know that it makes that state. I don't know that it makes that big of a difference, but if you're big of a difference, but if you're big of a difference, but if you're really really like trying to dial in really really like trying to dial in really really like trying to dial in every single thing, um I think that every single thing, um I think that every single thing, um I think that that's also key when it comes to that's also key when it comes to that's also key when it comes to metabolic health. Also, highintensity metabolic health. Also, highintensity metabolic health. Also, highintensity vigorous exercise is the most important vigorous exercise is the most important vigorous exercise is the most important because it's that it's causing an because it's that it's causing an because it's that it's causing an intense stress on your muscles which are intense stress on your muscles which are intense stress on your muscles which are increasing glucose transporters to come increasing glucose transporters to come increasing glucose transporters to come up to the cell surface, bring glucose in up to the cell surface, bring glucose in up to the cell surface, bring glucose in better. Um that's even it lactate is the better. Um that's even it lactate is the better. Um that's even it lactate is the molecule that's actually signaling to do molecule that's actually signaling to do molecule that's actually signaling to do that. So, you really have to go harder that. So, you really have to go harder that. So, you really have to go harder to get that response. to get that response. to get that response. Timing that with um timerestricted Timing that with um timerestricted Timing that with um timerestricted eating is great because if you can try eating is great because if you can try eating is great because if you can try to eat your your meal earlier in the to eat your your meal earlier in the to eat your your meal earlier in the day, you're going to get like a double day, you're going to get like a double day, you're going to get like a double hit, right? Because as we're getting as hit, right? Because as we're getting as hit, right? Because as we're getting as we um throughout the day, our metabolic, we um throughout the day, our metabolic, we um throughout the day, our metabolic, I would say, health, our glucose I would say, health, our glucose I would say, health, our glucose metabolism, fatty acid metabolism, all metabolism, fatty acid metabolism, all metabolism, fatty acid metabolism, all these things aren't as efficient as they these things aren't as efficient as they these things aren't as efficient as they are earlier in the day. And so if you're are earlier in the day. And so if you're are earlier in the day. And so if you're timing if you're doing both of those timing if you're doing both of those timing if you're doing both of those things um then you're really optimizing things um then you're really optimizing things um then you're really optimizing for metabolic health in both both for metabolic health in both both for metabolic health in both both directions. directions. directions. >> Great. Thank you. Um this next series of >> Great. Thank you. Um this next series of >> Great. Thank you. Um this next series of questions is sort of around the same
1:06questions is sort of around the same questions is sort of around the same topic. The highle one is how do you if topic. The highle one is how do you if topic. The highle one is how do you if someone doesn't exercise someone doesn't exercise someone doesn't exercise and they're sedentary? What do you how and they're sedentary? What do you how and they're sedentary? What do you how do you discuss just initiating exercise? do you discuss just initiating exercise? do you discuss just initiating exercise? One two these are all prescribers in the One two these are all prescribers in the One two these are all prescribers in the room. Um and we treat a lot of room. Um and we treat a lot of room. Um and we treat a lot of pathology. So we see autoimmune disease, pathology. So we see autoimmune disease, pathology. So we see autoimmune disease, we see cancer, we see people we see cancer, we see people we see cancer, we see people fibromyalgia, things that are just like fibromyalgia, things that are just like fibromyalgia, things that are just like lots of metabolically and a lot of lots of metabolically and a lot of lots of metabolically and a lot of inflamed sort of metabolic derangement inflamed sort of metabolic derangement inflamed sort of metabolic derangement going on. going on. going on. How do you plan and I know it's also How do you plan and I know it's also How do you plan and I know it's also it's based on the person, but generally it's based on the person, but generally it's based on the person, but generally speaking, how do you plan or or educate speaking, how do you plan or or educate speaking, how do you plan or or educate or at least recommend exercise regimens or at least recommend exercise regimens or at least recommend exercise regimens hit or otherwise for someone let's say hit or otherwise for someone let's say hit or otherwise for someone let's say with autoimmune disease, which is so with autoimmune disease, which is so with autoimmune disease, which is so prevalent or or fibromyalgia, any of prevalent or or fibromyalgia, any of prevalent or or fibromyalgia, any of these chronic conditions? What would you these chronic conditions? What would you these chronic conditions? What would you say to both the sedentary person who say to both the sedentary person who say to both the sedentary person who never exercises, how would you introduce never exercises, how would you introduce never exercises, how would you introduce them to it? Secondly, the person who's them to it? Secondly, the person who's them to it? Secondly, the person who's highly inflamed but also needs to do it. highly inflamed but also needs to do it. highly inflamed but also needs to do it. >> Yeah. Um, I'm going to try to answer >> Yeah. Um, I'm going to try to answer >> Yeah. Um, I'm going to try to answer that question the best I can in a short that question the best I can in a short that question the best I can in a short period of time without all the nuance. period of time without all the nuance. period of time without all the nuance. Um, so first and foremost, I like to
1:07Um, so first and foremost, I like to Um, so first and foremost, I like to turn to the exercise snacks because we turn to the exercise snacks because we turn to the exercise snacks because we all did them together for one minute. all did them together for one minute. all did them together for one minute. And you can introduce that. You can like And you can introduce that. You can like And you can introduce that. You can like in your office or wherever you're seeing in your office or wherever you're seeing in your office or wherever you're seeing your your patient, you can actually just your your patient, you can actually just your your patient, you can actually just we're going to do this together for one we're going to do this together for one we're going to do this together for one minute and it they don't have, you know, minute and it they don't have, you know, minute and it they don't have, you know, just as hard as they can and whatever just as hard as they can and whatever just as hard as they can and whatever they can do. What what they need to get they can do. What what they need to get they can do. What what they need to get is that dopamine response, right? They is that dopamine response, right? They is that dopamine response, right? They need to feel that dopamine themselves need to feel that dopamine themselves need to feel that dopamine themselves because you can tell them all the things because you can tell them all the things because you can tell them all the things you all the benefits. You can give them you all the benefits. You can give them you all the benefits. You can give them all the science. I mean, you can lecture all the science. I mean, you can lecture all the science. I mean, you can lecture them, just throw it all at them, but at them, just throw it all at them, but at them, just throw it all at them, but at the end of the day, like they need to the end of the day, like they need to the end of the day, like they need to have they need to have something that have they need to have something that have they need to have something that makes them want to do it, right? And so makes them want to do it, right? And so makes them want to do it, right? And so if you do that short exercise snap with if you do that short exercise snap with if you do that short exercise snap with them, they're going to get that dopamine them, they're going to get that dopamine them, they're going to get that dopamine response and they're going to feel it response and they're going to feel it response and they're going to feel it and they're going to be like, "Wow, this and they're going to be like, "Wow, this and they're going to be like, "Wow, this is how I feel after just this one little is how I feel after just this one little is how I feel after just this one little short minute of, you know, whatever it short minute of, you know, whatever it short minute of, you know, whatever it is you do with them. Jumping jacks, high is you do with them. Jumping jacks, high is you do with them. Jumping jacks, high knees, whatever you chair squats, right, knees, whatever you chair squats, right, knees, whatever you chair squats, right, for like older adults." Um, I think for like older adults." Um, I think for like older adults." Um, I think that's a great place to start. I've done that's a great place to start. I've done that's a great place to start. I've done it with my mom. Um, the other place is it with my mom. Um, the other place is it with my mom. Um, the other place is group exercises. Huge. Like there's a
1:08group exercises. Huge. Like there's a group exercises. Huge. Like there's a social component. Um there's a component social component. Um there's a component social component. Um there's a component of like you have to show up right of like you have to show up right of like you have to show up right accountability is there and so like if accountability is there and so like if accountability is there and so like if you kind of can find any type of group you kind of can find any type of group you kind of can find any type of group exercise you know whether so for example exercise you know whether so for example exercise you know whether so for example just I got my mom in a senior's crossfit just I got my mom in a senior's crossfit just I got my mom in a senior's crossfit you know she's 70 years old and she's you know she's 70 years old and she's you know she's 70 years old and she's now going to a senior's CrossFit class now going to a senior's CrossFit class now going to a senior's CrossFit class three times a week she's been sedary her three times a week she's been sedary her three times a week she's been sedary her whole life and she's been doing this whole life and she's been doing this whole life and she's been doing this CrossFit now for the past 9 months and CrossFit now for the past 9 months and CrossFit now for the past 9 months and she goes three times a week and she she goes three times a week and she she goes three times a week and she loves it. It blew my mind that I never loves it. It blew my mind that I never loves it. It blew my mind that I never thought I'd be able to get her to do thought I'd be able to get her to do thought I'd be able to get her to do that, but it it happened. And h and how that, but it it happened. And h and how that, but it it happened. And h and how did it happen? Well, one uh the the did it happen? Well, one uh the the did it happen? Well, one uh the the friends that she's made there. So, I did friends that she's made there. So, I did friends that she's made there. So, I did there there's a real power in these there there's a real power in these there there's a real power in these group exercises. So if you you can find group exercises. So if you you can find group exercises. So if you you can find something where people can go and like something where people can go and like something where people can go and like have a community, it really it's not have a community, it really it's not have a community, it really it's not just like going to the gym by yourself just like going to the gym by yourself just like going to the gym by yourself and yeah, you can do that and made and yeah, you can do that and made and yeah, you can do that and made friends, but like a class, you know, friends, but like a class, you know, friends, but like a class, you know, where they actually have to show up and where they actually have to show up and where they actually have to show up and they make friends and it really helps. they make friends and it really helps. they make friends and it really helps. Um, with respect to like fibromyalgia
1:09Um, with respect to like fibromyalgia Um, with respect to like fibromyalgia and all those things, um, people will and all those things, um, people will and all those things, um, people will start to notice as they start to work start to notice as they start to work start to notice as they start to work out, it's like the opposite of what they out, it's like the opposite of what they out, it's like the opposite of what they think. They think they have to rest and think. They think they have to rest and think. They think they have to rest and not move, but it turns out that's like not move, but it turns out that's like not move, but it turns out that's like the worst thing they can do. And if they the worst thing they can do. And if they the worst thing they can do. And if they start moving, all these start moving, all these start moving, all these anti-inflammatory mechanisms kick in. anti-inflammatory mechanisms kick in. anti-inflammatory mechanisms kick in. They actually start feeling better. And They actually start feeling better. And They actually start feeling better. And so even just getting them again to the so even just getting them again to the so even just getting them again to the short burst of exercise snacks. We're short burst of exercise snacks. We're short burst of exercise snacks. We're starting out with a class that it's not starting out with a class that it's not starting out with a class that it's not necessarily vigorous intensity, but it's necessarily vigorous intensity, but it's necessarily vigorous intensity, but it's like it's something that's that they can like it's something that's that they can like it's something that's that they can do. And again, they get the dopamine, do. And again, they get the dopamine, do. And again, they get the dopamine, they start to notice, they have to feel they start to notice, they have to feel they start to notice, they have to feel these effects, and that's when it get these effects, and that's when it get these effects, and that's when it get what's going to get them going back to what's going to get them going back to what's going to get them going back to it. And then with the sauna, um, that's it. And then with the sauna, um, that's it. And then with the sauna, um, that's also a really good place to start and to also a really good place to start and to also a really good place to start and to bring it in, you know, combination as bring it in, you know, combination as bring it in, you know, combination as well because it is easier to go sit in a well because it is easier to go sit in a well because it is easier to go sit in a sauna and they do kind of feel like sauna and they do kind of feel like sauna and they do kind of feel like they're getting a spa treatment and they're getting a spa treatment and they're getting a spa treatment and there are beneficial effects from that there are beneficial effects from that there are beneficial effects from that as well. But I really think it should be as well. But I really think it should be as well. But I really think it should be paired with exercise because exercise is paired with exercise because exercise is paired with exercise because exercise is the king. There's nothing that compares the king. There's nothing that compares the king. There's nothing that compares to getting getting physically active. to getting getting physically active. to getting getting physically active. >> Awesome. Um, maybe easy one. What is >> Awesome. Um, maybe easy one. What is >> Awesome. Um, maybe easy one. What is your favorite wearable? Um, well, right your favorite wearable? Um, well, right your favorite wearable? Um, well, right now my favorite wearable only is my
1:10now my favorite wearable only is my now my favorite wearable only is my Apple Watch because of all the other, Apple Watch because of all the other, Apple Watch because of all the other, not just fitness reasons. Um, I do like not just fitness reasons. Um, I do like not just fitness reasons. Um, I do like the Whoop as well. And then I'm I'm the Whoop as well. And then I'm I'm the Whoop as well. And then I'm I'm actually uh diving into Google's Pixel. actually uh diving into Google's Pixel. actually uh diving into Google's Pixel. I'm actually on their uh scientific I'm actually on their uh scientific I'm actually on their uh scientific advisory board uh for Pixel and there's advisory board uh for Pixel and there's advisory board uh for Pixel and there's like a new AI assistant coming with like a new AI assistant coming with like a new AI assistant coming with that. That is really cool. So, that. That is really cool. So, that. That is really cool. So, >> very cool. Very cool. >> very cool. Very cool. >> very cool. Very cool. >> Personal question I wanted to ask you. I >> Personal question I wanted to ask you. I >> Personal question I wanted to ask you. I am into the carol bike. Are you am into the carol bike. Are you am into the carol bike. Are you familiar? familiar? familiar? >> I have one. You have one? Yeah. Okay. I >> I have one. You have one? Yeah. Okay. I >> I have one. You have one? Yeah. Okay. I didn't know that. So, um, a lot of didn't know that. So, um, a lot of didn't know that. So, um, a lot of people don't know what that is. Can you people don't know what that is. Can you people don't know what that is. Can you just explain what it is and then I'd just explain what it is and then I'd just explain what it is and then I'd love to just hear your thoughts on that? love to just hear your thoughts on that? love to just hear your thoughts on that? I'm about 6 weeks in to mine and there's I'm about 6 weeks in to mine and there's I'm about 6 weeks in to mine and there's a Norwegian 4x4 on there that I'll do. a Norwegian 4x4 on there that I'll do. a Norwegian 4x4 on there that I'll do. And so, when I when I knew you were And so, when I when I knew you were And so, when I when I knew you were going to be talking about that, I mean, going to be talking about that, I mean, going to be talking about that, I mean, again, chills. So, can you just tell again, chills. So, can you just tell again, chills. So, can you just tell people what that is and kind of what people what that is and kind of what people what that is and kind of what it's claiming that you'll get? Cuz I it's claiming that you'll get? Cuz I it's claiming that you'll get? Cuz I mean, it kind of blew me away when I mean, it kind of blew me away when I mean, it kind of blew me away when I started like doing it, but also reading started like doing it, but also reading started like doing it, but also reading what they're claiming and the research what they're claiming and the research what they're claiming and the research around it. So, I'm just curious. around it. So, I'm just curious. around it. So, I'm just curious. >> Yeah. I mean, uh, full disclaimer, I >> Yeah. I mean, uh, full disclaimer, I >> Yeah. I mean, uh, full disclaimer, I have a Carol bike, but I've only used it have a Carol bike, but I've only used it have a Carol bike, but I've only used it a handful of times because, um, I've got
1:11a handful of times because, um, I've got a handful of times because, um, I've got my routine down on my Pelaton and I my routine down on my Pelaton and I my routine down on my Pelaton and I mostly am not doing I'm doing other mostly am not doing I'm doing other mostly am not doing I'm doing other stuff types of training. But stuff types of training. But stuff types of training. But essentially, the carol bike, you know, essentially, the carol bike, you know, essentially, the carol bike, you know, it's it's it's kind of forcing you to do it's it's it's kind of forcing you to do it's it's it's kind of forcing you to do it's like a a protocol where it's it's like a a protocol where it's it's like a a protocol where it's forcing you to do it in a in a way where forcing you to do it in a in a way where forcing you to do it in a in a way where it's not like you you kind of have to go it's not like you you kind of have to go it's not like you you kind of have to go with it in a way. So, it's like it it with it in a way. So, it's like it it with it in a way. So, it's like it it changes the intensity. You have to keep changes the intensity. You have to keep changes the intensity. You have to keep up with that change in intensity. Um, up with that change in intensity. Um, up with that change in intensity. Um, they added the 4x4 because of me. Um, I they added the 4x4 because of me. Um, I they added the 4x4 because of me. Um, I had conversations with them on that and had conversations with them on that and had conversations with them on that and I was like, I hate how the Pelaton has I was like, I hate how the Pelaton has I was like, I hate how the Pelaton has no 4x4. no 4x4. no 4x4. >> Um, and so they they added the 4x4 and >> Um, and so they they added the 4x4 and >> Um, and so they they added the 4x4 and that for that reason alone, I like the that for that reason alone, I like the that for that reason alone, I like the Carol Bike. Carol Bike. Carol Bike. >> Okay. >> Okay. >> Okay. >> Um, but I you probably can describe it >> Um, but I you probably can describe it >> Um, but I you probably can describe it better than I have because I have used better than I have because I have used better than I have because I have used it so infrequently and only for the Ogen it so infrequently and only for the Ogen it so infrequently and only for the Ogen 4x4. 4x4. 4x4. >> Well, the way that I discussed the Carol >> Well, the way that I discussed the Carol >> Well, the way that I discussed the Carol Bike is an AI sort of generated Bike is an AI sort of generated Bike is an AI sort of generated stationary bike that you you bring home, stationary bike that you you bring home, stationary bike that you you bring home, you order it, 5 weeks later you build you order it, 5 weeks later you build you order it, 5 weeks later you build it, it's easy to build and you start it, it's easy to build and you start it, it's easy to build and you start doing it. Their whole claim is literally doing it. Their whole claim is literally doing it. Their whole claim is literally 3 days a week a 5minute exercise 15 3 days a week a 5minute exercise 15 3 days a week a 5minute exercise 15 minutes 15 minutes after 8 weeks your V2
1:12minutes 15 minutes after 8 weeks your V2 minutes 15 minutes after 8 weeks your V2 max goes up 12 to 15%. max goes up 12 to 15%. max goes up 12 to 15%. 15 minutes a week and that's doing their 15 minutes a week and that's doing their 15 minutes a week and that's doing their classic what they call rehit reduced classic what they call rehit reduced classic what they call rehit reduced highintensity interval and that's it. So highintensity interval and that's it. So highintensity interval and that's it. So what I have in my practice and you may what I have in my practice and you may what I have in my practice and you may as well I have cyclists that do as well I have cyclists that do as well I have cyclists that do triathlons, iron mans, what have you. triathlons, iron mans, what have you. triathlons, iron mans, what have you. These are very very fit people. They These are very very fit people. They These are very very fit people. They love the Carol Bike as an augment to love the Carol Bike as an augment to love the Carol Bike as an augment to what they already do in their normal what they already do in their normal what they already do in their normal training regimen. They just swear that training regimen. They just swear that training regimen. They just swear that it helps sort of what they feel is this it helps sort of what they feel is this it helps sort of what they feel is this margin, this very slim margin to improve margin, this very slim margin to improve margin, this very slim margin to improve their cardiorespiratory fitness. So their cardiorespiratory fitness. So their cardiorespiratory fitness. So anyways, I was just intrigued about your anyways, I was just intrigued about your anyways, I was just intrigued about your thoughts on that because there's a bunch thoughts on that because there's a bunch thoughts on that because there's a bunch of other things like different exercises of other things like different exercises of other things like different exercises in it, but who can't do 5 minutes 3 days in it, but who can't do 5 minutes 3 days in it, but who can't do 5 minutes 3 days a week? That was the other thing that a week? That was the other thing that a week? That was the other thing that really appealed to me. And they have a really appealed to me. And they have a really appealed to me. And they have a 100 day uh money back guarantee. So if 100 day uh money back guarantee. So if 100 day uh money back guarantee. So if you get it and you do oh I don't know you get it and you do oh I don't know you get it and you do oh I don't know four times a week and you feel like it's four times a week and you feel like it's four times a week and you feel like it's not doing it um you can send it back. So not doing it um you can send it back. So not doing it um you can send it back. So anyways having you I was just curious anyways having you I was just curious anyways having you I was just curious about what your thoughts about what your thoughts about what your thoughts >> well it gets down to the whole like hit >> well it gets down to the whole like hit >> well it gets down to the whole like hit protocols improve cardio respiratory protocols improve cardio respiratory
1:13protocols improve cardio respiratory fitness and like you know 15 minutes a fitness and like you know 15 minutes a fitness and like you know 15 minutes a week absolutely is going to do that and week absolutely is going to do that and week absolutely is going to do that and improve it. improve it. improve it. >> And I mean again stationary bike right? >> And I mean again stationary bike right? >> And I mean again stationary bike right? It's so great on the joints you're in It's so great on the joints you're in It's so great on the joints you're in the AC it's not like you have to drive the AC it's not like you have to drive the AC it's not like you have to drive or go or or put stress on. So, it just or go or or put stress on. So, it just or go or or put stress on. So, it just made a lot of sense to me. So, I made a lot of sense to me. So, I made a lot of sense to me. So, I appreciate that. I'm going to switch now appreciate that. I'm going to switch now appreciate that. I'm going to switch now into um the micronutrient category and into um the micronutrient category and into um the micronutrient category and and I'm going to lead this off with one and I'm going to lead this off with one and I'm going to lead this off with one that that may not be familiar with the that that may not be familiar with the that that may not be familiar with the audience, and I'd love for you to audience, and I'd love for you to audience, and I'd love for you to explain this, but this this idea of explain this, but this this idea of explain this, but this this idea of omega-3s omega-3s omega-3s and fatty 15. Are you familiar? and fatty 15. Are you familiar? and fatty 15. Are you familiar? >> Yeah. >> Yeah. >> So, so >> So, so >> So, so picadinoic acid, I believe. But but what picadinoic acid, I believe. But but what picadinoic acid, I believe. But but what we we teach on EPA, DHA, and the we we teach on EPA, DHA, and the we we teach on EPA, DHA, and the importance of those and why systemically importance of those and why systemically importance of those and why systemically they're important, but as compared to they're important, but as compared to they're important, but as compared to can you can you at least describe what can you can you at least describe what can you can you at least describe what fatty 15 is and is there I have a fatty 15 is and is there I have a fatty 15 is and is there I have a conceptual idea of the two differences, conceptual idea of the two differences, conceptual idea of the two differences, but I'm curious about your thoughts on but I'm curious about your thoughts on but I'm curious about your thoughts on this since you love that space. this since you love that space. this since you love that space. >> I Well, let me just say looking at the >> I Well, let me just say looking at the >> I Well, let me just say looking at the data on, you know, Fatty 15,
1:14data on, you know, Fatty 15, data on, you know, Fatty 15, it's very weak. It's very observational. it's very weak. It's very observational. it's very weak. It's very observational. It's very I it's it's just I don't I It's very I it's it's just I don't I It's very I it's it's just I don't I don't know that there's enough there. don't know that there's enough there. don't know that there's enough there. It's kind of like are we looking at the It's kind of like are we looking at the It's kind of like are we looking at the foods that it's in and that's what's foods that it's in and that's what's foods that it's in and that's what's happening. Um versus you know if you're happening. Um versus you know if you're happening. Um versus you know if you're if you're comparing it to like EPA DHA I if you're comparing it to like EPA DHA I if you're comparing it to like EPA DHA I mean there's just decades and decades. mean there's just decades and decades. mean there's just decades and decades. It's probably the most wellstied fatty It's probably the most wellstied fatty It's probably the most wellstied fatty like molec one most most well studied like molec one most most well studied like molec one most most well studied molecules. tons of evidence on actually molecules. tons of evidence on actually molecules. tons of evidence on actually supplementing with it, right? Where we supplementing with it, right? Where we supplementing with it, right? Where we know it's actually due to this molecule know it's actually due to this molecule know it's actually due to this molecule versus like the fatty 15 where there's a versus like the fatty 15 where there's a versus like the fatty 15 where there's a lot of observational evidence in like, lot of observational evidence in like, lot of observational evidence in like, okay, this is found in these types of okay, this is found in these types of okay, this is found in these types of meats, these types of foods. There's a meats, these types of foods. There's a meats, these types of foods. There's a little bit of supplements. It's like the little bit of supplements. It's like the little bit of supplements. It's like the supplement studies are so far and few supplement studies are so far and few supplement studies are so far and few where it's like by a company that's where it's like by a company that's where it's like by a company that's making that molecule. So, there's a making that molecule. So, there's a making that molecule. So, there's a little bit of a conflict of interest and little bit of a conflict of interest and little bit of a conflict of interest and they're very very small studies with all they're very very small studies with all they're very very small studies with all sorts of problems. So, um, from an sorts of problems. So, um, from an sorts of problems. So, um, from an evidence-based approach, I find it evidence-based approach, I find it evidence-based approach, I find it interesting. interesting.
1:15interesting. I don't quite know what to make of it I don't quite know what to make of it I don't quite know what to make of it yet, but I will say that with the yet, but I will say that with the yet, but I will say that with the omega-3s, I am confident. omega-3s, I am confident. omega-3s, I am confident. >> Yeah. >> Yeah. >> That those are highly beneficial and >> That those are highly beneficial and >> That those are highly beneficial and that most people are, in fact, 80 to 90% that most people are, in fact, 80 to 90% that most people are, in fact, 80 to 90% of the population is deficient in of the population is deficient in of the population is deficient in omega-3. They're not getting enough. omega-3. They're not getting enough. omega-3. They're not getting enough. Yeah. and that you can essentially Yeah. and that you can essentially Yeah. and that you can essentially increase someone's life expectancy by 5 increase someone's life expectancy by 5 increase someone's life expectancy by 5 years by bringing them from a you know years by bringing them from a you know years by bringing them from a you know low omega-3 index which is 4% to a high low omega-3 index which is 4% to a high low omega-3 index which is 4% to a high index which is 8%. Um so to me um index which is 8%. Um so to me um index which is 8%. Um so to me um probably not the answer you want to probably not the answer you want to probably not the answer you want to [snorts] hear. I do I do think it's an [snorts] hear. I do I do think it's an [snorts] hear. I do I do think it's an interesting area to keep keep my finger interesting area to keep keep my finger interesting area to keep keep my finger on the pulse but um because I'm so on the pulse but um because I'm so on the pulse but um because I'm so critical and evidence-based I still I I critical and evidence-based I still I I critical and evidence-based I still I I have to be like very balanced to talk have to be like very balanced to talk have to be like very balanced to talk about it about it about it >> and there's definitely no answer I want >> and there's definitely no answer I want >> and there's definitely no answer I want to hear. So, you basically just verbatim to hear. So, you basically just verbatim to hear. So, you basically just verbatim said what I thought you would because said what I thought you would because said what I thought you would because you're a researcher and I already knew you're a researcher and I already knew you're a researcher and I already knew sort of the answer, but I was asked to sort of the answer, but I was asked to sort of the answer, but I was asked to ask. So, so that that's kind of the ask. So, so that that's kind of the ask. So, so that that's kind of the deal. deal. deal. >> Hey, I'm waiting. I'm waiting for the >> Hey, I'm waiting. I'm waiting for the >> Hey, I'm waiting. I'm waiting for the cool study. I'm like, I'll be the first cool study. I'm like, I'll be the first cool study. I'm like, I'll be the first to talk about it. to talk about it. to talk about it. >> So, on the ratio of EPA to DHA, I assume
1:16>> So, on the ratio of EPA to DHA, I assume >> So, on the ratio of EPA to DHA, I assume it depends on what you're going for and it depends on what you're going for and it depends on what you're going for and what you're treating, but generally what you're treating, but generally what you're treating, but generally speaking, can you just talk to that to speaking, can you just talk to that to speaking, can you just talk to that to the audience? the audience? the audience? >> Yeah, the ratio to EPA to DHA. So first >> Yeah, the ratio to EPA to DHA. So first >> Yeah, the ratio to EPA to DHA. So first of all, let's talk about like you know of all, let's talk about like you know of all, let's talk about like you know these these fatty acids. Um DHA is these these fatty acids. Um DHA is these these fatty acids. Um DHA is predominantly found in our cell predominantly found in our cell predominantly found in our cell membranes. It plays a role in the membranes. It plays a role in the membranes. It plays a role in the fluidity of our membrane. So it does fluidity of our membrane. So it does fluidity of our membrane. So it does kind of the opposite of what trans fats kind of the opposite of what trans fats kind of the opposite of what trans fats do. Trans fats will stiffen. They get do. Trans fats will stiffen. They get do. Trans fats will stiffen. They get incorporated into the cell membrane incorporated into the cell membrane incorporated into the cell membrane endthelial cells lining the lining our endthelial cells lining the lining our endthelial cells lining the lining our vascular system or arteries. They'll vascular system or arteries. They'll vascular system or arteries. They'll stiffen it and cause cardiovascular stiffen it and cause cardiovascular stiffen it and cause cardiovascular disease. Well, DHA does the opposite. It disease. Well, DHA does the opposite. It disease. Well, DHA does the opposite. It makes it more flexible. it makes it more makes it more flexible. it makes it more makes it more flexible. it makes it more fluid and so um it's very important fluid and so um it's very important fluid and so um it's very important component of our cell membranes component of our cell membranes component of our cell membranes including in our neurons. In fact, if including in our neurons. In fact, if including in our neurons. In fact, if you're not getting enough DHA, what you're not getting enough DHA, what you're not getting enough DHA, what happens is transporters and receptors happens is transporters and receptors happens is transporters and receptors like neurotransmitter receptors like like neurotransmitter receptors like like neurotransmitter receptors like serotonin, like dopamine, they're serotonin, like dopamine, they're serotonin, like dopamine, they're structurally not uh optimal because the structurally not uh optimal because the structurally not uh optimal because the membrane stiffer and so membrane stiffer and so membrane stiffer and so neurotransmitters can't bind them as
1:17neurotransmitters can't bind them as neurotransmitters can't bind them as well. And so you'll find that transport well. And so you'll find that transport well. And so you'll find that transport of nutrients, even glucose. There's been of nutrients, even glucose. There's been of nutrients, even glucose. There's been studies showing that glucose transport studies showing that glucose transport studies showing that glucose transport into the brain across the bloodb brain into the brain across the bloodb brain into the brain across the bloodb brain barrier because the glute transporters barrier because the glute transporters barrier because the glute transporters are they're they're structurally not are they're they're structurally not are they're they're structurally not optimal. When you don't have enough DHA, optimal. When you don't have enough DHA, optimal. When you don't have enough DHA, which accumulates at the bloodb brain which accumulates at the bloodb brain which accumulates at the bloodb brain barrier, then you're not getting enough barrier, then you're not getting enough barrier, then you're not getting enough glucose into the brain. You're not glucose into the brain. You're not glucose into the brain. You're not you're not you get the idea. You're not you're not you get the idea. You're not you're not you get the idea. You're not binding, you know, the serotonin binding, you know, the serotonin binding, you know, the serotonin receptors not binding serotonin, so you receptors not binding serotonin, so you receptors not binding serotonin, so you don't get the effect. Same with don't get the effect. Same with don't get the effect. Same with dopamine. So the so DHA plays a very dopamine. So the so DHA plays a very dopamine. So the so DHA plays a very important role in a lot of functions important role in a lot of functions important role in a lot of functions also muscle tissue. So there's studies also muscle tissue. So there's studies also muscle tissue. So there's studies now by Chris Mcllori um showing that DHA now by Chris Mcllori um showing that DHA now by Chris Mcllori um showing that DHA actually having high levels super high actually having high levels super high actually having high levels super high levels of DHA in the muscle can make it levels of DHA in the muscle can make it levels of DHA in the muscle can make it can sensitize it to amino acids. So that can sensitize it to amino acids. So that can sensitize it to amino acids. So that plays a role in obviously muscle protein plays a role in obviously muscle protein plays a role in obviously muscle protein synthesis and um preventing muscle synthesis and um preventing muscle synthesis and um preventing muscle atrophy as a um function of disuse. Um, atrophy as a um function of disuse. Um, atrophy as a um function of disuse. Um, EPA on the other hand is also EPA on the other hand is also EPA on the other hand is also incorporating the cell membranes, but incorporating the cell membranes, but incorporating the cell membranes, but doesn't have as big of a role as DHA. It
1:18doesn't have as big of a role as DHA. It doesn't have as big of a role as DHA. It has a very important anti-inflammatory has a very important anti-inflammatory has a very important anti-inflammatory role as well. And so, um, it's playing a role as well. And so, um, it's playing a role as well. And so, um, it's playing a big role in cardiovascular health. big role in cardiovascular health. big role in cardiovascular health. I think if you're wanting if you're I think if you're wanting if you're I think if you're wanting if you're someone that's really got like someone that's really got like someone that's really got like cardiovascular disease, then like you're cardiovascular disease, then like you're cardiovascular disease, then like you're focusing more on a higher EPA. You want focusing more on a higher EPA. You want focusing more on a higher EPA. You want higher EPA. If you're someone that's higher EPA. If you're someone that's higher EPA. If you're someone that's really you've you've got a familial really you've you've got a familial really you've you've got a familial history of Alzheimer's disease or history of Alzheimer's disease or history of Alzheimer's disease or dementia or Parkinson's disease, brain dementia or Parkinson's disease, brain dementia or Parkinson's disease, brain neurogenerative disorders really focus neurogenerative disorders really focus neurogenerative disorders really focus is DHA. So I think it depends on what is DHA. So I think it depends on what is DHA. So I think it depends on what outcome we're looking at. I like to get outcome we're looking at. I like to get outcome we're looking at. I like to get both, but really uh depression is both, but really uh depression is both, but really uh depression is interestingly um EPA because of the interestingly um EPA because of the interestingly um EPA because of the anti-inflammatory effect as well. But um anti-inflammatory effect as well. But um anti-inflammatory effect as well. But um so my thoughts are here it's not just a so my thoughts are here it's not just a so my thoughts are here it's not just a one-sizefits-all. It's like what one-sizefits-all. It's like what one-sizefits-all. It's like what endpoint are we looking at here, right? endpoint are we looking at here, right? endpoint are we looking at here, right? Cardiovascular disease, brain brain Cardiovascular disease, brain brain Cardiovascular disease, brain brain dysfunction. So, who in here checks? dysfunction. So, who in here checks? dysfunction. So, who in here checks? Omega checks, omega quants, omega Omega checks, omega quants, omega Omega checks, omega quants, omega indexes. Yeah. Okay. Not enough. indexes. Yeah. Okay. Not enough. indexes. Yeah. Okay. Not enough. >> Few hands. So, um yeah, something I've >> Few hands. So, um yeah, something I've >> Few hands. So, um yeah, something I've been doing for years and yeah, just glad been doing for years and yeah, just glad been doing for years and yeah, just glad you're on stage because I want to ask you're on stage because I want to ask you're on stage because I want to ask you that.
1:19>> Okay, let me talk. Can I talk to that? >> Okay, let me talk. Can I talk to that? So, the question is, oh, you shouldn't So, the question is, oh, you shouldn't So, the question is, oh, you shouldn't be taking fish oil supplements because be taking fish oil supplements because be taking fish oil supplements because um you know, fish oil is a um you know, fish oil is a um you know, fish oil is a polyunsaturated fatty acid. polyunsaturated fatty acid. polyunsaturated fatty acid. Polyunsaturated fatty acids are very Polyunsaturated fatty acids are very Polyunsaturated fatty acids are very prone to oxidation. Um, I will say this, prone to oxidation. Um, I will say this, prone to oxidation. Um, I will say this, I I I there's not a single study, in fact, there's not a single study, in fact, there's not a single study, in fact, there was studies that were deliberately there was studies that were deliberately there was studies that were deliberately fed people oxidized fatty acids and they fed people oxidized fatty acids and they fed people oxidized fatty acids and they had no negative effects. Um, and that had no negative effects. Um, and that had no negative effects. Um, and that was already like I still think you was already like I still think you was already like I still think you should get a quality fish oil supplement should get a quality fish oil supplement should get a quality fish oil supplement for sure. Like don't get me wrong, but for sure. Like don't get me wrong, but for sure. Like don't get me wrong, but there's more than one study and and the there's more than one study and and the there's more than one study and and the only reason I know about this is because only reason I know about this is because only reason I know about this is because when I submitted an article for when I submitted an article for when I submitted an article for peerreview, reviewers were jumping on my peerreview, reviewers were jumping on my peerreview, reviewers were jumping on my case about I was like the opposite. I case about I was like the opposite. I case about I was like the opposite. I was like, "Oh, it's oxidized. You have was like, "Oh, it's oxidized. You have was like, "Oh, it's oxidized. You have to" and they were like, "Three studies to" and they were like, "Three studies to" and they were like, "Three studies right here." They gave them they fed right here." They gave them they fed right here." They gave them they fed people oxidized um um fish oil and guess people oxidized um um fish oil and guess people oxidized um um fish oil and guess what? Markers were still improving and what? Markers were still improving and what? Markers were still improving and things were not going bad. So I was like things were not going bad. So I was like things were not going bad. So I was like after that I was like, "Okay, I can't after that I was like, "Okay, I can't after that I was like, "Okay, I can't I'm I'm sold." You know, show me the I'm I'm sold." You know, show me the I'm I'm sold." You know, show me the data. I will change my mind on data. I will change my mind on data. I will change my mind on something, right? It's all about
1:20something, right? It's all about something, right? It's all about following the data. So the the the following the data. So the the the following the data. So the the the bottom line here is that, bottom line here is that, bottom line here is that, >> you know, even even a suboptimal fish >> you know, even even a suboptimal fish >> you know, even even a suboptimal fish oil supplement is beneficial. And I oil supplement is beneficial. And I oil supplement is beneficial. And I think there's there's a lot of um think there's there's a lot of um think there's there's a lot of um perverse incentive in some of these perverse incentive in some of these perverse incentive in some of these influencers saying these things because influencers saying these things because influencers saying these things because if you create that fear response, people if you create that fear response, people if you create that fear response, people will listen to you. They get more will listen to you. They get more will listen to you. They get more followers, they get, you know, so you followers, they get, you know, so you followers, they get, you know, so you have to really be careful with that have to really be careful with that have to really be careful with that effect because it's a real effect. Um, effect because it's a real effect. Um, effect because it's a real effect. Um, and at the end of the day, you know, I'm and at the end of the day, you know, I'm and at the end of the day, you know, I'm an associate scientist at the Fatty Acid an associate scientist at the Fatty Acid an associate scientist at the Fatty Acid Research Institute. I've published I Research Institute. I've published I Research Institute. I've published I have two publications with omega-3 fatty have two publications with omega-3 fatty have two publications with omega-3 fatty acids. I'm involved in clinical trials acids. I'm involved in clinical trials acids. I'm involved in clinical trials right now. I mean, I I I can't tell you right now. I mean, I I I can't tell you right now. I mean, I I I can't tell you enough like it omega-3 fatty acids, it's enough like it omega-3 fatty acids, it's enough like it omega-3 fatty acids, it's like one of the easiest things that we like one of the easiest things that we like one of the easiest things that we can do. You know, supplementing with the can do. You know, supplementing with the can do. You know, supplementing with the fish oil about two grams a day will get fish oil about two grams a day will get fish oil about two grams a day will get most people from a low index of 4% to a most people from a low index of 4% to a most people from a low index of 4% to a high omega-3 index. By the way, we're high omega-3 index. By the way, we're high omega-3 index. By the way, we're talking about omega-3 fatty acids in red talking about omega-3 fatty acids in red talking about omega-3 fatty acids in red blood cells. That's the omega-3 index. blood cells. That's the omega-3 index. blood cells. That's the omega-3 index. And and it has a huge impact on 90% And and it has a huge impact on 90% And and it has a huge impact on 90% lower sudden cardiac death, five-year
1:21lower sudden cardiac death, five-year lower sudden cardiac death, five-year increased life expectancy, uh just a increased life expectancy, uh just a increased life expectancy, uh just a whole host of benefits. Neurogenic whole host of benefits. Neurogenic whole host of benefits. Neurogenic disease as well, dementia risk is disease as well, dementia risk is disease as well, dementia risk is lowered. Um we have all these randomized lowered. Um we have all these randomized lowered. Um we have all these randomized control trials. Now we have the reduced control trials. Now we have the reduced control trials. Now we have the reduced trial with vipa, high EPA showing 25% trial with vipa, high EPA showing 25% trial with vipa, high EPA showing 25% lower adverse cardiac events including lower adverse cardiac events including lower adverse cardiac events including stroke and heart attack compared to stroke and heart attack compared to stroke and heart attack compared to placebo. We have the vital study where placebo. We have the vital study where placebo. We have the vital study where people were actually given a low dose. people were actually given a low dose. people were actually given a low dose. They were given like 800 milligrams of They were given like 800 milligrams of They were given like 800 milligrams of uh Lovesa. So that's the pres uh Lovesa. So that's the pres uh Lovesa. So that's the pres prescription form of omega-3. That's EPA prescription form of omega-3. That's EPA prescription form of omega-3. That's EPA and DHA. Um if we look at secondary and DHA. Um if we look at secondary and DHA. Um if we look at secondary outcomes, these individuals had about a outcomes, these individuals had about a outcomes, these individuals had about a 30% lower um uh heart attack risk 30% lower um uh heart attack risk 30% lower um uh heart attack risk compared to placebo. This was a 5-year compared to placebo. This was a 5-year compared to placebo. This was a 5-year study. These are large randomized study. These are large randomized study. These are large randomized control trials. This is causation, not control trials. This is causation, not control trials. This is causation, not just observational data, which all just observational data, which all just observational data, which all points in that direction as well. So, I points in that direction as well. So, I points in that direction as well. So, I don't think there's an argument that don't think there's an argument that don't think there's an argument that people can make when it comes to people can make when it comes to people can make when it comes to supplementing with fish oil is bad when supplementing with fish oil is bad when supplementing with fish oil is bad when we're seeing, you know, 30% reduced we're seeing, you know, 30% reduced we're seeing, you know, 30% reduced heart attack and death from heart heart attack and death from heart heart attack and death from heart attacks. attacks. attacks. >> Yeah. >> Yeah. >> Compared to placebo. >> Compared to placebo. >> Compared to placebo. >> 100%. For the timekeepers, I apologize, >> 100%. For the timekeepers, I apologize, >> 100%. For the timekeepers, I apologize, but I'm next to a powerhouse. I've got
1:22but I'm next to a powerhouse. I've got but I'm next to a powerhouse. I've got three more and then I'll be done. Um, three more and then I'll be done. Um, three more and then I'll be done. Um, magnesium, you know, huge, right? It's a magnesium, you know, huge, right? It's a magnesium, you know, huge, right? It's a big micronutrient you talk about a lot. big micronutrient you talk about a lot. big micronutrient you talk about a lot. Can you just break down how you think Can you just break down how you think Can you just break down how you think through the different forms of it and through the different forms of it and through the different forms of it and when you choose to use what you choose when you choose to use what you choose when you choose to use what you choose to use based on what? to use based on what? to use based on what? >> Yeah. So magnesium is an essential >> Yeah. So magnesium is an essential >> Yeah. So magnesium is an essential micronutrient. We can't make it in our micronutrient. We can't make it in our micronutrient. We can't make it in our body. We have to get it from our diet, body. We have to get it from our diet, body. We have to get it from our diet, right? Half the population is not doing right? Half the population is not doing right? Half the population is not doing that because it's essentially found in that because it's essentially found in that because it's essentially found in dark leafy greens. So supplementation is dark leafy greens. So supplementation is dark leafy greens. So supplementation is another way to get it. Um the RDA for another way to get it. Um the RDA for another way to get it. Um the RDA for magnesium for women is about 300 to 350 magnesium for women is about 300 to 350 magnesium for women is about 300 to 350 milligrams a day. For men, it's about milligrams a day. For men, it's about milligrams a day. For men, it's about 350 to 400 milligrams a day. If you're 350 to 400 milligrams a day. If you're 350 to 400 milligrams a day. If you're sweating a lot, you're using the sauna, sweating a lot, you're using the sauna, sweating a lot, you're using the sauna, you're physically active, those you're physically active, those you're physically active, those requirements can go up between 10 to requirements can go up between 10 to requirements can go up between 10 to 20%. If you're a high level athlete, 20%. If you're a high level athlete, 20%. If you're a high level athlete, again, those levels can go up. Um, and again, those levels can go up. Um, and again, those levels can go up. Um, and most [clears throat] people aren't even most [clears throat] people aren't even most [clears throat] people aren't even meeting that. So, imagine, you know, how meeting that. So, imagine, you know, how meeting that. So, imagine, you know, how deficient people are in magnesium. Um, deficient people are in magnesium. Um, deficient people are in magnesium. Um, [snorts] it is a co-actor for over 300 [snorts] it is a co-actor for over 300 [snorts] it is a co-actor for over 300 enzymes, important to make energy. You enzymes, important to make energy. You enzymes, important to make energy. You can't make ETP without magnesium. You can't make ETP without magnesium. You can't make ETP without magnesium. You also need it uh to repair damage to your
1:23also need it uh to repair damage to your also need it uh to repair damage to your DNA. So, it plays a very important role DNA. So, it plays a very important role DNA. So, it plays a very important role in preventing age related cancer. That's in preventing age related cancer. That's in preventing age related cancer. That's not something that's going to show up in not something that's going to show up in not something that's going to show up in your 30s or 40s, maybe 50s. As you get your 30s or 40s, maybe 50s. As you get your 30s or 40s, maybe 50s. As you get to your sixth, seventh, eighth decade of to your sixth, seventh, eighth decade of to your sixth, seventh, eighth decade of life, you know, cancers start to show life, you know, cancers start to show life, you know, cancers start to show up. And if you've been a lifetime of up. And if you've been a lifetime of up. And if you've been a lifetime of magnesium deficiency, you're not magnesium deficiency, you're not magnesium deficiency, you're not repairing that damage to your DNA as repairing that damage to your DNA as repairing that damage to your DNA as well. That can lead to encogenic well. That can lead to encogenic well. That can lead to encogenic mutations. Also, magnesium stored in mutations. Also, magnesium stored in mutations. Also, magnesium stored in bones. And so, anytime you're in a bones. And so, anytime you're in a bones. And so, anytime you're in a magnesium deficient state, you pull it magnesium deficient state, you pull it magnesium deficient state, you pull it out of your bones because you have to out of your bones because you have to out of your bones because you have to maintain plasma levels of magnesium. And maintain plasma levels of magnesium. And maintain plasma levels of magnesium. And so, a plasma magnesium test isn't so, a plasma magnesium test isn't so, a plasma magnesium test isn't necessarily going to show someone's necessarily going to show someone's necessarily going to show someone's getting insufficient magnesium because getting insufficient magnesium because getting insufficient magnesium because you're going to pull it out of your you're going to pull it out of your you're going to pull it out of your bones. So it also plays a role in bones. So it also plays a role in bones. So it also plays a role in osteoporosis. Um what what forms of osteoporosis. Um what what forms of osteoporosis. Um what what forms of magnesium can people take? That's like magnesium can people take? That's like magnesium can people take? That's like the big question. So there's a lot of the big question. So there's a lot of the big question. So there's a lot of forms out there. The classic one that forms out there. The classic one that forms out there. The classic one that people used to take, magnesium dioxide, people used to take, magnesium dioxide, people used to take, magnesium dioxide, terrible. Um terrible. Um terrible. Um it's just not bioavailable at all. Um so it's just not bioavailable at all. Um so it's just not bioavailable at all. Um so forget that form. When it comes to forget that form. When it comes to forget that form. When it comes to supplementation, some of the best and supplementation, some of the best and supplementation, some of the best and most bioavailable forms are the or the
1:24most bioavailable forms are the or the most bioavailable forms are the or the organic salt. So you're getting um organic salt. So you're getting um organic salt. So you're getting um magnesium citrate, magnesium malate, magnesium citrate, magnesium malate, magnesium citrate, magnesium malate, magnesium tarate, and then magnesium magnesium tarate, and then magnesium magnesium tarate, and then magnesium glycinate is a really good one. So those glycinate is a really good one. So those glycinate is a really good one. So those are some of the most bioavailable forms. are some of the most bioavailable forms. are some of the most bioavailable forms. Magnesium glycinate I like to take Magnesium glycinate I like to take Magnesium glycinate I like to take because um at night especially because because um at night especially because because um at night especially because glycine so it's it's attached to a glycine so it's it's attached to a glycine so it's it's attached to a glycine molecule and so if you're taking glycine molecule and so if you're taking glycine molecule and so if you're taking glycinate or bislycinate that's two glycinate or bislycinate that's two glycinate or bislycinate that's two glycines you end up you end up getting glycines you end up you end up getting glycines you end up you end up getting glycine as well which is also seems to glycine as well which is also seems to glycine as well which is also seems to help with sleep a little bit. So help with sleep a little bit. So help with sleep a little bit. So magnesium glycinate is a very magnesium glycinate is a very magnesium glycinate is a very bioavailable form. I think that's a bioavailable form. I think that's a bioavailable form. I think that's a great form to take. There's also great form to take. There's also great form to take. There's also magnesium 3en8ate. Magnesium 3enate is a magnesium 3en8ate. Magnesium 3enate is a magnesium 3en8ate. Magnesium 3enate is a form of magnesium that was developed um form of magnesium that was developed um form of magnesium that was developed um by a group of researchers to look at the by a group of researchers to look at the by a group of researchers to look at the effects of getting magnesium into the effects of getting magnesium into the effects of getting magnesium into the brain more readily. And so animal brain more readily. And so animal brain more readily. And so animal studies show that it can actually more studies show that it can actually more studies show that it can actually more readily cross the bloodb brain barrier readily cross the bloodb brain barrier readily cross the bloodb brain barrier and get into the brain. There's two and get into the brain. There's two and get into the brain. There's two small human cohort studies looking at small human cohort studies looking at small human cohort studies looking at magnesium uh 3 and8 and its effect on magnesium uh 3 and8 and its effect on magnesium uh 3 and8 and its effect on cognition. It seems to improve
1:25cognition. It seems to improve cognition. It seems to improve cognition. I'll say this, take it with a cognition. I'll say this, take it with a cognition. I'll say this, take it with a grain of salt. We do need more evidence, grain of salt. We do need more evidence, grain of salt. We do need more evidence, but it is looking promising. Um that but it is looking promising. Um that but it is looking promising. Um that data had to be pulled together um just data had to be pulled together um just data had to be pulled together um just because I think there wasn't enough because I think there wasn't enough because I think there wasn't enough sample size to power the study. Oftent sample size to power the study. Oftent sample size to power the study. Oftent times you'll have to do that if you times you'll have to do that if you times you'll have to do that if you don't have a large enough sample size. don't have a large enough sample size. don't have a large enough sample size. So the thing with magnesium 3 and8 is if So the thing with magnesium 3 and8 is if So the thing with magnesium 3 and8 is if if you're looking for the brain effects if you're looking for the brain effects if you're looking for the brain effects um so improved cognition um just um so improved cognition um just um so improved cognition um just consider that magnesium is potentially consider that magnesium is potentially consider that magnesium is potentially going to the brain more and so you want going to the brain more and so you want going to the brain more and so you want to get the other form as well to like be to get the other form as well to like be to get the other form as well to like be in this in your circulation to help in this in your circulation to help in this in your circulation to help repair damage to help with energy as repair damage to help with energy as repair damage to help with energy as well. So I think that people that are well. So I think that people that are well. So I think that people that are only taking magnesium 3inate are missing only taking magnesium 3inate are missing only taking magnesium 3inate are missing out and should be taking also maybe out and should be taking also maybe out and should be taking also maybe magnesium glycinate or magnesium malate magnesium glycinate or magnesium malate magnesium glycinate or magnesium malate or citrate whatever whatever form you or citrate whatever whatever form you or citrate whatever whatever form you like. Like I said I like the glycinate. like. Like I said I like the glycinate. like. Like I said I like the glycinate. Perfect. Thank you. Um, maybe an easy Perfect. Thank you. Um, maybe an easy Perfect. Thank you. Um, maybe an easy one. What's one area of your research one. What's one area of your research one. What's one area of your research you feel providers underutilize in you feel providers underutilize in you feel providers underutilize in everyday patient care and how could we everyday patient care and how could we everyday patient care and how could we integrate it more effectively? integrate it more effectively? integrate it more effectively? >> Well, I would say the omega-3 index. I >> Well, I would say the omega-3 index. I >> Well, I would say the omega-3 index. I only saw a couple of hands and I think only saw a couple of hands and I think only saw a couple of hands and I think that's like it's one of the it's one of
1:26that's like it's one of the it's one of that's like it's one of the it's one of the easiest things and you get a very the easiest things and you get a very the easiest things and you get a very robust effect in terms of the way you robust effect in terms of the way you robust effect in terms of the way you age, cardiovascular, brain, mood, age, cardiovascular, brain, mood, age, cardiovascular, brain, mood, muscle, endless, right? Life life muscle, endless, right? Life life muscle, endless, right? Life life expectancy. Super easy. You can get expectancy. Super easy. You can get expectancy. Super easy. You can get someone to take 1.5 to two grams a day. someone to take 1.5 to two grams a day. someone to take 1.5 to two grams a day. It's well below the four grams that is It's well below the four grams that is It's well below the four grams that is prescribed to patients with, you know, prescribed to patients with, you know, prescribed to patients with, you know, high triglycerides or cardiovascular high triglycerides or cardiovascular high triglycerides or cardiovascular disease. Um, so I'd say that was that disease. Um, so I'd say that was that disease. Um, so I'd say that was that would be the the the biggest thing. would be the the the biggest thing. would be the the the biggest thing. Also, a multivitamin, honestly. Also, a multivitamin, honestly. Also, a multivitamin, honestly. >> Um, simple simple multivitamin. >> Um, simple simple multivitamin. >> Um, simple simple multivitamin. >> Yeah, Omega is a huge passion of mine as >> Yeah, Omega is a huge passion of mine as >> Yeah, Omega is a huge passion of mine as well. So, last one. I always like to well. So, last one. I always like to well. So, last one. I always like to conclude with these types of questions conclude with these types of questions conclude with these types of questions because I think the audience is very because I think the audience is very because I think the audience is very curious. What is September of 2025? What curious. What is September of 2025? What curious. What is September of 2025? What is Rhonda Patrick's weekly resiliency is Rhonda Patrick's weekly resiliency is Rhonda Patrick's weekly resiliency behavior schedule? What do you do? behavior schedule? What do you do? behavior schedule? What do you do? >> Uh, weekly. >> Uh, weekly. >> Uh, weekly. >> Weekly. Okay. Um, so I probably work out >> Weekly. Okay. Um, so I probably work out >> Weekly. Okay. Um, so I probably work out about about about usually [snorts] usually [snorts] usually [snorts] five hours a week when I'm at home and five hours a week when I'm at home and five hours a week when I'm at home and not traveling. That's one of the most not traveling. That's one of the most not traveling. That's one of the most important things I focus on. I have to important things I focus on. I have to important things I focus on. I have to get my highintensity exercise and my get my highintensity exercise and my get my highintensity exercise and my resistance training. I do it like it's
1:27resistance training. I do it like it's resistance training. I do it like it's like I it's like you can't miss brushing like I it's like you can't miss brushing like I it's like you can't miss brushing your teeth. And that's how I view this. your teeth. And that's how I view this. your teeth. And that's how I view this. I have to do it. Um, someone asked me at I have to do it. Um, someone asked me at I have to do it. Um, someone asked me at the last event like, "Well, you talked the last event like, "Well, you talked the last event like, "Well, you talked all about this cardiorespiratory fitness all about this cardiorespiratory fitness all about this cardiorespiratory fitness and vigorous intensity exercise. What and vigorous intensity exercise. What and vigorous intensity exercise. What about the muscle?" And I'm like, "Yeah, about the muscle?" And I'm like, "Yeah, about the muscle?" And I'm like, "Yeah, you got to do resistance training. I you got to do resistance training. I you got to do resistance training. I just didn't talk about it today." Like, just didn't talk about it today." Like, just didn't talk about it today." Like, you have to do it. Um, so I like to do a you have to do it. Um, so I like to do a you have to do it. Um, so I like to do a I do CrossFit training. I do that 3 I do CrossFit training. I do that 3 I do CrossFit training. I do that 3 hours a week. Um, that I like it because hours a week. Um, that I like it because hours a week. Um, that I like it because it incorporates both a high intensity it incorporates both a high intensity it incorporates both a high intensity and it incorporates resistance training and it incorporates resistance training and it incorporates resistance training and strength training. So, I starts out and strength training. So, I starts out and strength training. So, I starts out with strength training and resistance with strength training and resistance with strength training and resistance training and then it like incorporates training and then it like incorporates training and then it like incorporates the the HID stuff and cardiovascular and the the HID stuff and cardiovascular and the the HID stuff and cardiovascular and the rowing and the biking, um, sprinting the rowing and the biking, um, sprinting the rowing and the biking, um, sprinting and stuff. So, I really like doing that and stuff. So, I really like doing that and stuff. So, I really like doing that because I'm getting all of the because I'm getting all of the because I'm getting all of the resistance training I need. and I'm resistance training I need. and I'm resistance training I need. and I'm getting the hit. And then my additional getting the hit. And then my additional getting the hit. And then my additional hours of working out are running and hours of working out are running and hours of working out are running and sometimes I'll do my exercise snacks, sometimes I'll do my exercise snacks, sometimes I'll do my exercise snacks, but the the running I also like for but the the running I also like for but the the running I also like for other reasons. It's kind of my, you other reasons. It's kind of my, you other reasons. It's kind of my, you know, it's recovery days where I run and know, it's recovery days where I run and know, it's recovery days where I run and it's also really just when my brain kind it's also really just when my brain kind it's also really just when my brain kind of like cleans out and I like go through of like cleans out and I like go through of like cleans out and I like go through all the stuff that is like in my head all the stuff that is like in my head all the stuff that is like in my head and it like is a very it's like this
1:28and it like is a very it's like this and it like is a very it's like this mental um cleaning out for me that I mental um cleaning out for me that I mental um cleaning out for me that I love and I also get ideas. So, it's like love and I also get ideas. So, it's like love and I also get ideas. So, it's like a daydreaming kind of effect as well. a daydreaming kind of effect as well. a daydreaming kind of effect as well. [laughter] [laughter] Um, on top of that, I like to do my Um, on top of that, I like to do my Um, on top of that, I like to do my nightly sauna. So, I used to be I always nightly sauna. So, I used to be I always nightly sauna. So, I used to be I always I would do a couple them after my I would do a couple them after my I would do a couple them after my exercise to kind of lengthen the exercise to kind of lengthen the exercise to kind of lengthen the workout, but like I got to get work done workout, but like I got to get work done workout, but like I got to get work done before school pickup and all that, before school pickup and all that, before school pickup and all that, right? So, um, now I do saunas at night. right? So, um, now I do saunas at night. right? So, um, now I do saunas at night. My husband and I have this ritual. We My husband and I have this ritual. We My husband and I have this ritual. We like to do it before bed. I put out a like to do it before bed. I put out a like to do it before bed. I put out a video on how heat stress also can video on how heat stress also can video on how heat stress also can improve sleep. So, that is um something improve sleep. So, that is um something improve sleep. So, that is um something that I do a couple of hours before bed. that I do a couple of hours before bed. that I do a couple of hours before bed. These days, I've been doing I switch These days, I've been doing I switch These days, I've been doing I switch between the sauna. We also have a hot between the sauna. We also have a hot between the sauna. We also have a hot tub. I like I like being outside at tub. I like I like being outside at tub. I like I like being outside at night and looking at the stars. And so I night and looking at the stars. And so I night and looking at the stars. And so I I probably do that like five times times I probably do that like five times times I probably do that like five times times a week where I'm getting the heat stress a week where I'm getting the heat stress a week where I'm getting the heat stress before before bed. Um so that's my before before bed. Um so that's my before before bed. Um so that's my exercise. I don't really the cold exercise. I don't really the cold exercise. I don't really the cold exposure I'm I'm really just a seasonal exposure I'm I'm really just a seasonal exposure I'm I'm really just a seasonal cold exposure person. I do it in the cold exposure person. I do it in the cold exposure person. I do it in the summer. Um I I don't really keep it up summer. Um I I don't really keep it up summer. Um I I don't really keep it up in the winter. I'll totally admit it. in the winter. I'll totally admit it. in the winter. I'll totally admit it. I'll talk all about the science behind I'll talk all about the science behind I'll talk all about the science behind it, but like at the end of the day, if I
1:29it, but like at the end of the day, if I it, but like at the end of the day, if I get my my hit and my my training is I get my my hit and my my training is I get my my hit and my my training is I know I'm that's the most important for know I'm that's the most important for know I'm that's the most important for me. Um, when it comes to my my diet, you me. Um, when it comes to my my diet, you me. Um, when it comes to my my diet, you know, I've really increased my protein know, I've really increased my protein know, I've really increased my protein intake intake intake to meet my my exercise needs. So, I used to meet my my exercise needs. So, I used to meet my my exercise needs. So, I used to really not work out like lifting, you to really not work out like lifting, you to really not work out like lifting, you know, now I'm I'm doing a lot of know, now I'm I'm doing a lot of know, now I'm I'm doing a lot of lifting. And so, I'm trying to aim for I lifting. And so, I'm trying to aim for I lifting. And so, I'm trying to aim for I do about 1.6 g per kilogram body weight do about 1.6 g per kilogram body weight do about 1.6 g per kilogram body weight per day. Most of my meals like I'll per day. Most of my meals like I'll per day. Most of my meals like I'll have, you know, for breakfast it'll be have, you know, for breakfast it'll be have, you know, for breakfast it'll be just some eggs. Um, maybe maybe I'll just some eggs. Um, maybe maybe I'll just some eggs. Um, maybe maybe I'll have like an avocado. Um, and then I do have like an avocado. Um, and then I do have like an avocado. Um, and then I do a green kale blueberry smoothie as well. a green kale blueberry smoothie as well. a green kale blueberry smoothie as well. And then, um, I take my vitamin, let's And then, um, I take my vitamin, let's And then, um, I take my vitamin, let's see, for lunch sometimes I'll just have see, for lunch sometimes I'll just have see, for lunch sometimes I'll just have like a salmon. It's like s not a salmon, like a salmon. It's like s not a salmon, like a salmon. It's like s not a salmon, a turkey burger that's homemade. So, a turkey burger that's homemade. So, a turkey burger that's homemade. So, I'll do like more protein. And then for I'll do like more protein. And then for I'll do like more protein. And then for dinner, I'll have like a big salad or a dinner, I'll have like a big salad or a dinner, I'll have like a big salad or a lot of vegetables along with my protein, lot of vegetables along with my protein, lot of vegetables along with my protein, chicken or salmon or um, turkey or red chicken or salmon or um, turkey or red chicken or salmon or um, turkey or red meat. And then um, I take a lot of meat. And then um, I take a lot of meat. And then um, I take a lot of vitamins. Oh, I also take a lot of
1:30vitamins. Oh, I also take a lot of vitamins. Oh, I also take a lot of creatine in the morning. So, I do 10 creatine in the morning. So, I do 10 creatine in the morning. So, I do 10 grams a day in the morning. And um and grams a day in the morning. And um and grams a day in the morning. And um and then in the morning, my other vitamin is then in the morning, my other vitamin is then in the morning, my other vitamin is a multivitamin I do in the morning. I do a multivitamin I do in the morning. I do a multivitamin I do in the morning. I do my creatine. And then I do some omega-3s my creatine. And then I do some omega-3s my creatine. And then I do some omega-3s in the morning as well. And then at in the morning as well. And then at in the morning as well. And then at night, I'm doing a lot of stuff. I mean, night, I'm doing a lot of stuff. I mean, night, I'm doing a lot of stuff. I mean, I'm doing the magnesium. I'm doing um I'm doing the magnesium. I'm doing um I'm doing the magnesium. I'm doing um more omega-3. I do the vitamin D, more omega-3. I do the vitamin D, more omega-3. I do the vitamin D, vitamin K2. I'm doing n true niggen for vitamin K2. I'm doing n true niggen for vitamin K2. I'm doing n true niggen for the NAD. the NAD. the NAD. I'm doing um gosh like what else am I I'm doing um gosh like what else am I I'm doing um gosh like what else am I doing? Oh I do cocovia in the morning doing? Oh I do cocovia in the morning doing? Oh I do cocovia in the morning which is a you know um cacao one and I'm which is a you know um cacao one and I'm which is a you know um cacao one and I'm there's these are these are the core there's these are these are the core there's these are these are the core ones that magnesium I do I mentioned ones that magnesium I do I mentioned ones that magnesium I do I mentioned that at night but yeah I think there's that at night but yeah I think there's that at night but yeah I think there's like more that I'm missing. I do um like more that I'm missing. I do um like more that I'm missing. I do um oh gosh PQQ oh gosh PQQ oh gosh PQQ >> um yeah like what else? Anyone seen my >> um yeah like what else? Anyone seen my >> um yeah like what else? Anyone seen my supplement list? There's like there's supplement list? There's like there's supplement list? There's like there's ones I'm missing but um melatonin right ones I'm missing but um melatonin right ones I'm missing but um melatonin right now cuz I'm jetlagged. got back from now cuz I'm jetlagged. got back from now cuz I'm jetlagged. got back from China a couple days ago. But um yeah,
1:31China a couple days ago. But um yeah, China a couple days ago. But um yeah, that's that's that's pretty much my that's that's that's pretty much my that's that's that's pretty much my nutrition supplement, exercise. nutrition supplement, exercise. nutrition supplement, exercise. >> One interesting thing I learned about >> One interesting thing I learned about >> One interesting thing I learned about Rhonda is her idea of a snack is much Rhonda is her idea of a snack is much Rhonda is her idea of a snack is much different than mine. So, um I'm going to different than mine. So, um I'm going to different than mine. So, um I'm going to use exercise next. I think that's that's use exercise next. I think that's that's use exercise next. I think that's that's >> do it. I do I do those. I like sit up >> do it. I do I do those. I like sit up >> do it. I do I do those. I like sit up and I'll I'll get up and I'll do my my and I'll I'll get up and I'll do my my and I'll I'll get up and I'll do my my my one minute leg. Usually I do squats my one minute leg. Usually I do squats my one minute leg. Usually I do squats or I'll do burpees. Burpees like gets my or I'll do burpees. Burpees like gets my or I'll do burpees. Burpees like gets my heart rate up more than than just heart rate up more than than just heart rate up more than than just squats. I if it were up to me, we do squats. I if it were up to me, we do squats. I if it were up to me, we do burpees, but there's no space. burpees, but there's no space. burpees, but there's no space. [laughter] [laughter] >> Burpees. Everyone would hate me. >> Burpees. Everyone would hate me. >> Burpees. Everyone would hate me. >> Well, so Rhonda, just like all the >> Well, so Rhonda, just like all the >> Well, so Rhonda, just like all the speakers, I didn't say this earlier, but speakers, I didn't say this earlier, but speakers, I didn't say this earlier, but they're going to be here today. They're they're going to be here today. They're they're going to be here today. They're going to be around. So, if I sincerely going to be around. So, if I sincerely going to be around. So, if I sincerely apologize, there were so many questions apologize, there were so many questions apologize, there were so many questions that came in, I could not get to all of that came in, I could not get to all of that came in, I could not get to all of them. If you have questions, she's them. If you have questions, she's them. If you have questions, she's available. And again, all the speakers available. And again, all the speakers available. And again, all the speakers will be. So, just one more round of will be. So, just one more round of will be. So, just one more round of applause, please, for Levanda Patrick. applause, please, for Levanda Patrick. applause, please, for Levanda Patrick. >> Thank you.