Dr Rhonda Patrick The Diet Essentials Your Body Shouldn t Live Without But Proba
00:00if you look at this data it's it's just if you look at this data it's it's just mind-blowing so obviously non-smokers mind-blowing so obviously non-smokers mind-blowing so obviously non-smokers that have a high omega-3 index of 8% or that have a high omega-3 index of 8% or that have a high omega-3 index of 8% or more have the highest life expectancy more have the highest life expectancy more have the highest life expectancy but when you look at smokers with a high but when you look at smokers with a high but when you look at smokers with a high omega-3 index they have the same life omega-3 index they have the same life omega-3 index they have the same life expectancy as non-smokers with a low expectancy as non-smokers with a low expectancy as non-smokers with a low omega-3 index what is like the most omega-3 index what is like the most omega-3 index what is like the most incredible smoothie you can think of incredible smoothie you can think of incredible smoothie you can think of that would just be full of health that would just be full of health that would just be full of health benefits for the day I do smoothie it benefits for the day I do smoothie it benefits for the day I do smoothie it does it doesn't have omega-3 but I'll does it doesn't have omega-3 but I'll does it doesn't have omega-3 but I'll walk you through my my my smoothie that walk you through my my my smoothie that walk you through my my my smoothie that I do one thing we can all afford is I do one thing we can all afford is I do one thing we can all afford is vitamin D and we're all sort of lacking vitamin D and we're all sort of lacking vitamin D and we're all sort of lacking in that is sunscreen actually killing us in that is sunscreen actually killing us in that is sunscreen actually killing us more than just being in the sun more than just being in the sun more than just being in the sun deliberate heat exposure what is that deliberate heat exposure what is that deliberate heat exposure what is that doing well that is actually kicking on a doing well that is actually kicking on a doing well that is actually kicking on a physiological response that is in in physiological response that is in in physiological response that is in in many ways very similar to moderate many ways very similar to moderate many ways very similar to moderate intensity aerobic exercise because maybe intensity aerobic exercise because maybe intensity aerobic exercise because maybe we can end with sort of the top three we can end with sort of the top three we can end with sort of the top three interventions you can think of from a interventions you can think of from a interventions you can think of from a diet perspective and then the top three
01:00diet perspective and then the top three diet perspective and then the top three interventions you can think of from a interventions you can think of from a behavioral perspective that would have behavioral perspective that would have behavioral perspective that would have the biggest bang on people's lives diet the biggest bang on people's lives diet the biggest bang on people's lives diet wise like the top three things that wise like the top three things that wise like the top three things that people can think about would be when I was thinking about where to be when I was thinking about where to start I think the best place to start is start I think the best place to start is start I think the best place to start is to give people practical Frameworks for to give people practical Frameworks for to give people practical Frameworks for approaching topics that we come across approaching topics that we come across approaching topics that we come across every day so why don't we start with a every day so why don't we start with a every day so why don't we start with a practical framework for approaching practical framework for approaching practical framework for approaching nutrition and decisions about the food nutrition and decisions about the food nutrition and decisions about the food that we consume I you know I kind of that we consume I you know I kind of that we consume I you know I kind of have my own framework for approaching have my own framework for approaching have my own framework for approaching nutrition in and it it has a lot to do nutrition in and it it has a lot to do nutrition in and it it has a lot to do with you know I I did my postdoc with you know I I did my postdoc with you know I I did my postdoc training in nutrition and um in training in nutrition and um in training in nutrition and um in specifically looking at micronutrients specifically looking at micronutrients specifically looking at micronutrients so these are about 40 or so essential so these are about 40 or so essential so these are about 40 or so essential vitamins and minerals that fatty acids
02:00vitamins and minerals that fatty acids vitamins and minerals that fatty acids also and amino acids that we have to get also and amino acids that we have to get also and amino acids that we have to get from our diet and those are in a variety from our diet and those are in a variety from our diet and those are in a variety of foods and different foods have of foods and different foods have of foods and different foods have different levels and quantities of them different levels and quantities of them different levels and quantities of them and these micronutrients are running our and these micronutrients are running our and these micronutrients are running our metabolism they're running everything metabolism they're running everything metabolism they're running everything our neurotransmitters that we're our neurotransmitters that we're our neurotransmitters that we're producing so our cognition just producing so our cognition just producing so our cognition just absolutely everything that is going on absolutely everything that is going on absolutely everything that is going on in our bodies so it's important to get in our bodies so it's important to get in our bodies so it's important to get them because if we don't get them we can them because if we don't get them we can them because if we don't get them we can have deficiencies or insufficiencies have deficiencies or insufficiencies have deficiencies or insufficiencies which is quite worse because um which is quite worse because um which is quite worse because um insufficiencies are kind of something insufficiencies are kind of something insufficiencies are kind of something that you don't notice every day but that you don't notice every day but that you don't notice every day but there's like Insidious types of damage there's like Insidious types of damage there's like Insidious types of damage Just Happening each and every day and it Just Happening each and every day and it Just Happening each and every day and it accumulates over time and plays a role accumulates over time and plays a role accumulates over time and plays a role in age related diseases like cancer and in age related diseases like cancer and in age related diseases like cancer and neurod degenerative disease so these um neurod degenerative disease so these um neurod degenerative disease so these um micronutrients are things like you know micronutrients are things like you know micronutrients are things like you know calcium magnesium vitamin K Vitamin D calcium magnesium vitamin K Vitamin D calcium magnesium vitamin K Vitamin D which I'm sure we'll talk about is which I'm sure we'll talk about is which I'm sure we'll talk about is actually something you can mostly get actually something you can mostly get actually something you can mostly get from the Sun
03:00from the Sun from the Sun uh omega-3 and and so when you think uh omega-3 and and so when you think uh omega-3 and and so when you think about the this the the micronutrients about the this the the micronutrients about the this the the micronutrients that you need in your diet it makes it a that you need in your diet it makes it a that you need in your diet it makes it a little bit easier to think about what little bit easier to think about what little bit easier to think about what you should be eating okay so well let's you should be eating okay so well let's you should be eating okay so well let's start with like some of the most common start with like some of the most common start with like some of the most common deficiencies in micronutrients we have U deficiencies in micronutrients we have U deficiencies in micronutrients we have U magnesium so almost half of the US magnesium so almost half of the US magnesium so almost half of the US population is deficient in or I I would population is deficient in or I I would population is deficient in or I I would say they're they get insufficient say they're they get insufficient say they're they get insufficient magnesium intake and magnesium magnesium intake and magnesium magnesium intake and magnesium is it's at the center of a chlorophyll is it's at the center of a chlorophyll is it's at the center of a chlorophyll molecule so chlorophyll makes plant molecule so chlorophyll makes plant molecule so chlorophyll makes plant gives plants their green color so it's gives plants their green color so it's gives plants their green color so it's really easy to think about foods you really easy to think about foods you really easy to think about foods you should eat to get magnesium you should should eat to get magnesium you should should eat to get magnesium you should be eating greens particularly dark leafy be eating greens particularly dark leafy be eating greens particularly dark leafy greens so um that's something you know a greens so um that's something you know a greens so um that's something you know a framework where it's like okay well I framework where it's like okay well I framework where it's like okay well I need to get my greens because they're need to get my greens because they're need to get my greens because they're high in magnesium well greens are also high in magnesium well greens are also high in magnesium well greens are also very high in vitamin K and um vitamin K1 very high in vitamin K and um vitamin K1 very high in vitamin K and um vitamin K1 there's two forms vitamin K1 you need it there's two forms vitamin K1 you need it there's two forms vitamin K1 you need it it's a essential when you when you take
04:00it's a essential when you when you take it's a essential when you when you take in vitamin K1 and and something like 35% in vitamin K1 and and something like 35% in vitamin K1 and and something like 35% of the US population is not getting of the US population is not getting of the US population is not getting enough of that and I'm sure you know enough of that and I'm sure you know enough of that and I'm sure you know North America and Canada are are very North America and Canada are are very North America and Canada are are very similar I mean we have very similar for similar I mean we have very similar for similar I mean we have very similar for diets so um vitamin K1 is essential for diets so um vitamin K1 is essential for diets so um vitamin K1 is essential for all your blood clotting processes so you all your blood clotting processes so you all your blood clotting processes so you like in order to like you know have your like in order to like you know have your like in order to like you know have your blood clotting which is important you blood clotting which is important you blood clotting which is important you know if you have a cut or something you know if you have a cut or something you know if you have a cut or something you know an injury you want that clotting to know an injury you want that clotting to know an injury you want that clotting to happen so that you don't have like a happen so that you don't have like a happen so that you don't have like a hemorrhage right so um so Vitamin K is hemorrhage right so um so Vitamin K is hemorrhage right so um so Vitamin K is also you know high in leafy greens you also you know high in leafy greens you also you know high in leafy greens you can also get um mag sorry calcium as can also get um mag sorry calcium as can also get um mag sorry calcium as well from Green so that's really an easy well from Green so that's really an easy well from Green so that's really an easy way to kind of think about way to kind of think about way to kind of think about greens uh the other the other way the greens uh the other the other way the greens uh the other the other way the other thing is Omega-3s right so other thing is Omega-3s right so other thing is Omega-3s right so Omega-3s are very high in fatty fish so Omega-3s are very high in fatty fish so Omega-3s are very high in fatty fish so this would be things like wild Alaskan this would be things like wild Alaskan this would be things like wild Alaskan salmon or Cod or mackarel sardines like salmon or Cod or mackarel sardines like salmon or Cod or mackarel sardines like these are good forms of fish that have these are good forms of fish that have these are good forms of fish that have the Marine types of Omega three so that
05:00the Marine types of Omega three so that the Marine types of Omega three so that would be DHA and would be DHA and would be DHA and EPA and um those are very important for EPA and um those are very important for EPA and um those are very important for a lot of functions including brain a lot of functions including brain a lot of functions including brain health and cardiovascular health and health and cardiovascular health and health and cardiovascular health and there's a lot of evidence if you there's a lot of evidence if you there's a lot of evidence if you actually look at the evidence um a lot actually look at the evidence um a lot actually look at the evidence um a lot of work has been done by Bill Harris in of work has been done by Bill Harris in of work has been done by Bill Harris in his group at the fatty acid Research his group at the fatty acid Research his group at the fatty acid Research Institute and um they have they look at Institute and um they have they look at Institute and um they have they look at Omega the omega-3 index which is a way Omega the omega-3 index which is a way Omega the omega-3 index which is a way you can actually quantify your omega-3 you can actually quantify your omega-3 you can actually quantify your omega-3 levels and that's really good to be able levels and that's really good to be able levels and that's really good to be able to quantify something to quantify something to quantify something because if you don't quantify it you because if you don't quantify it you because if you don't quantify it you don't really know if you are getting don't really know if you are getting don't really know if you are getting enough of it right so the omega-3 index enough of it right so the omega-3 index enough of it right so the omega-3 index is high in red blood cells and um or is high in red blood cells and um or is high in red blood cells and um or sorry it's in it's they're they're sorry it's in it's they're they're sorry it's in it's they're they're characterizing it from red blood cells characterizing it from red blood cells characterizing it from red blood cells which is different than a lot of other which is different than a lot of other which is different than a lot of other ways of measuring ways of measuring ways of measuring omega-3 um like for example plasma omega-3 um like for example plasma omega-3 um like for example plasma omega-3 which is basically kind of omega-3 which is basically kind of omega-3 which is basically kind of reflective of your dietary intake the reflective of your dietary intake the reflective of your dietary intake the last week or so the red blood cell or last week or so the red blood cell or last week or so the red blood cell or the omega-3 index is is more of a
06:00the omega-3 index is is more of a the omega-3 index is is more of a long-term status so it's like 120 days long-term status so it's like 120 days long-term status so it's like 120 days for a red blood cell to turnover so um for a red blood cell to turnover so um for a red blood cell to turnover so um the omega-3 index is a good marker of the omega-3 index is a good marker of the omega-3 index is a good marker of your omega-3 status and um people that your omega-3 status and um people that your omega-3 status and um people that have a high omega-3 index and that would have a high omega-3 index and that would have a high omega-3 index and that would be 8% or more have a fiveyear increase be 8% or more have a fiveyear increase be 8% or more have a fiveyear increase life expectancy compared to people with life expectancy compared to people with life expectancy compared to people with a lower omega-3 index which is more like a lower omega-3 index which is more like a lower omega-3 index which is more like 4% now people in the United States on 4% now people in the United States on 4% now people in the United States on average have about an omega-3 IND index average have about an omega-3 IND index average have about an omega-3 IND index of about of about of about 5% um and you compare that to for 5% um and you compare that to for 5% um and you compare that to for example countries like Japan where they example countries like Japan where they example countries like Japan where they eat a lot of seafood their omega-3 index eat a lot of seafood their omega-3 index eat a lot of seafood their omega-3 index is around 10% so and they also have a is around 10% so and they also have a is around 10% so and they also have a five-year increased life expectancy five-year increased life expectancy five-year increased life expectancy compared to people in the United States compared to people in the United States compared to people in the United States but um there's been tons of studies but um there's been tons of studies but um there's been tons of studies looking at omega-3 index and life looking at omega-3 index and life looking at omega-3 index and life expectancy and there's been also like expectancy and there's been also like expectancy and there's been also like data where they Strat statisfy like data where they Strat statisfy like data where they Strat statisfy like looking at you know for example and this looking at you know for example and this looking at you know for example and this I like talking about this because I I like talking about this because I I like talking about this because I think it really puts in perspective you think it really puts in perspective you think it really puts in perspective you the frork of nutrition and thinking
07:00the frork of nutrition and thinking the frork of nutrition and thinking about instead of focusing on what to about instead of focusing on what to about instead of focusing on what to avoid focusing on what you need because avoid focusing on what you need because avoid focusing on what you need because if you focus on what you need then it's if you focus on what you need then it's if you focus on what you need then it's obvious what you don't need right obvious what you don't need right obvious what you don't need right there's no nutritional value in there's no nutritional value in there's no nutritional value in processed foods you're not getting processed foods you're not getting processed foods you're not getting micronutrients you're getting calories micronutrients you're getting calories micronutrients you're getting calories you're not getting protein you're not you're not getting protein you're not you're not getting protein you're not getting things that you need so um getting things that you need so um getting things that you need so um smoking is something that everyone knows smoking is something that everyone knows smoking is something that everyone knows is bad you should avoid smoking right is bad you should avoid smoking right is bad you should avoid smoking right it's you know heart disease cancer it's you know heart disease cancer it's you know heart disease cancer you're going to have a decreased life you're going to have a decreased life you're going to have a decreased life expectancy empyema all kinds of problems expectancy empyema all kinds of problems expectancy empyema all kinds of problems right well um what Bill Harris's group right well um what Bill Harris's group right well um what Bill Harris's group had done has they looked at life had done has they looked at life had done has they looked at life expectancy of smokers and non-smokers expectancy of smokers and non-smokers expectancy of smokers and non-smokers and then they categorized their omega-3 and then they categorized their omega-3 and then they categorized their omega-3 index and if you look at this data it's index and if you look at this data it's index and if you look at this data it's it's just mindblowing so obviously it's just mindblowing so obviously it's just mindblowing so obviously non-smokers that have a high omega-3 non-smokers that have a high omega-3 non-smokers that have a high omega-3 index of 8% or more have the highest index of 8% or more have the highest index of 8% or more have the highest life life life expectancy and um the lowest life expectancy and um the lowest life expectancy and um the lowest life expectancy is smokers with a low Omega-3 expectancy is smokers with a low Omega-3 expectancy is smokers with a low Omega-3 index so there's like that's the worst
08:00index so there's like that's the worst index so there's like that's the worst of the worst but when you look at of the worst but when you look at of the worst but when you look at smokers with a high omega-3 smokers with a high omega-3 smokers with a high omega-3 index they have they have the same life index they have they have the same life index they have they have the same life expectancy as nonsmokers with a low expectancy as nonsmokers with a low expectancy as nonsmokers with a low omega-3 index in other words smoking was omega-3 index in other words smoking was omega-3 index in other words smoking was like having low omega-3 or having a low like having low omega-3 or having a low like having low omega-3 or having a low omega-3 index was like smoking and when omega-3 index was like smoking and when omega-3 index was like smoking and when I say you look the life expectancy if I say you look the life expectancy if I say you look the life expectancy if you look at the graph in the publication you look at the graph in the publication you look at the graph in the publication the curves like overlay perfectly it's the curves like overlay perfectly it's the curves like overlay perfectly it's kind of freakish where you're like whoa kind of freakish where you're like whoa kind of freakish where you're like whoa like the people that are smoking but like the people that are smoking but like the people that are smoking but they're getting a lot of they're getting a lot of they're getting a lot of Omega-3 have the same like life Omega-3 have the same like life Omega-3 have the same like life expectancy of these people that don't expectancy of these people that don't expectancy of these people that don't smoke but have very low omega-3 and smoke but have very low omega-3 and smoke but have very low omega-3 and that's kind of like I I like talking that's kind of like I I like talking that's kind of like I I like talking about that because I feel like it puts about that because I feel like it puts about that because I feel like it puts it in perspective for people because it in perspective for people because it in perspective for people because like I said no one's really thinking like I said no one's really thinking like I said no one's really thinking about I'm not eating my fish today I'm about I'm not eating my fish today I'm about I'm not eating my fish today I'm not supplementing with an omega-3 not supplementing with an omega-3 not supplementing with an omega-3 supplement to get that those Omega-3s supplement to get that those Omega-3s supplement to get that those Omega-3s you know but people are thinking about you know but people are thinking about you know but people are thinking about oh I shouldn't smoke because it's bad oh I shouldn't smoke because it's bad oh I shouldn't smoke because it's bad right so again it goes goes back to that right so again it goes goes back to that right so again it goes goes back to that framework of thinking about what you
09:00framework of thinking about what you framework of thinking about what you need and and starting there um as need and and starting there um as need and and starting there um as opposed to like just like okay what opposed to like just like okay what opposed to like just like okay what should I should I should I avoid because when you think about what avoid because when you think about what avoid because when you think about what should I avoid then you're not like should I avoid then you're not like should I avoid then you're not like people aren't thinking about magnesium people aren't thinking about magnesium people aren't thinking about magnesium they're not thinking about you know the they're not thinking about you know the they're not thinking about you know the vitamin K they're not thinking about vitamin K they're not thinking about vitamin K they're not thinking about omega-3 and by the way magnesium you omega-3 and by the way magnesium you omega-3 and by the way magnesium you know I said about half the half the know I said about half the half the know I said about half the half the population in the United States doesn't population in the United States doesn't population in the United States doesn't get enough um they're not eating enough get enough um they're not eating enough get enough um they're not eating enough greens and unfortunately there's not a greens and unfortunately there's not a greens and unfortunately there's not a great test for magnesium because um our great test for magnesium because um our great test for magnesium because um our body stores magnesium in our bones and body stores magnesium in our bones and body stores magnesium in our bones and so anytime we're not getting enough in so anytime we're not getting enough in so anytime we're not getting enough in our diet our body pulls it out of our our diet our body pulls it out of our our diet our body pulls it out of our bones to like because we need it it's so bones to like because we need it it's so bones to like because we need it it's so important you need it to make energy important you need it to make energy important you need it to make energy like without magnesium you can't make like without magnesium you can't make like without magnesium you can't make energy so nothing's going to function energy so nothing's going to function energy so nothing's going to function but um you also it it's needed to repair but um you also it it's needed to repair but um you also it it's needed to repair damage like every time you have you know damage like every time you have you know damage like every time you have you know like right now you and I we're we're like right now you and I we're we're like right now you and I we're we're having a conversation you know we're you having a conversation you know we're you having a conversation you know we're you know neurotransmitters are firing we're know neurotransmitters are firing we're know neurotransmitters are firing we're thinking about things like that's thinking about things like that's thinking about things like that's causing damage metabolism all that stuff
10:00causing damage metabolism all that stuff causing damage metabolism all that stuff causes damage on a daily basis but our causes damage on a daily basis but our causes damage on a daily basis but our body repairs that damage but magnesium body repairs that damage but magnesium body repairs that damage but magnesium is a co-actor for these enzymes these is a co-actor for these enzymes these is a co-actor for these enzymes these are proteins that are doing everything are proteins that are doing everything are proteins that are doing everything for that to function properly and so if for that to function properly and so if for that to function properly and so if you don't get enough of that magnesium you don't get enough of that magnesium you don't get enough of that magnesium to do that what happens is you don't to do that what happens is you don't to do that what happens is you don't repair that damage properly and that can repair that damage properly and that can repair that damage properly and that can increase the risk of getting a mutation increase the risk of getting a mutation increase the risk of getting a mutation that can lead to cancer and so there's that can lead to cancer and so there's that can lead to cancer and so there's all sorts of studies that have looked at all sorts of studies that have looked at all sorts of studies that have looked at magnesium intake and cancer and you know magnesium intake and cancer and you know magnesium intake and cancer and you know it's been found that for example for it's been found that for example for it's been found that for example for every 100 you know milligram every 100 you know milligram every 100 you know milligram increase in magnesium intake there's increase in magnesium intake there's increase in magnesium intake there's something like a 20% decrease in something like a 20% decrease in something like a 20% decrease in pancreatic cancer risk and there's been pancreatic cancer risk and there's been pancreatic cancer risk and there's been lots of studies like this looking at lots of studies like this looking at lots of studies like this looking at magnesium intake and cancer risk and so magnesium intake and cancer risk and so magnesium intake and cancer risk and so the higher the Magnesium intake the the higher the Magnesium intake the the higher the Magnesium intake the lower the cancer risk so again it's one lower the cancer risk so again it's one lower the cancer risk so again it's one of those things where you can't look in of those things where you can't look in of those things where you can't look in the mirror and go as you're brushing the mirror and go as you're brushing the mirror and go as you're brushing your teeth oh I don't have enough your teeth oh I don't have enough your teeth oh I don't have enough magnesium today right like nothing's magnesium today right like nothing's magnesium today right like nothing's like showing you that but it's happening like showing you that but it's happening like showing you that but it's happening that damage is Insidious and I mentioned that damage is Insidious and I mentioned that damage is Insidious and I mentioned you pull it out of your bone like it's you pull it out of your bone like it's you pull it out of your bone like it's pulled out of your bones and that's pulled out of your bones and that's pulled out of your bones and that's another thing it leads to osteoporosis
11:00another thing it leads to osteoporosis another thing it leads to osteoporosis over time so you know investing in over time so you know investing in over time so you know investing in magnesium so in other words remembering magnesium so in other words remembering magnesium so in other words remembering to eat your leafy greens is getting your to eat your leafy greens is getting your to eat your leafy greens is getting your magnesium so so women need about I'd say magnesium so so women need about I'd say magnesium so so women need about I'd say about 320 milligrams a day adult women about 320 milligrams a day adult women about 320 milligrams a day adult women need about 320 milligrams a day of need about 320 milligrams a day of need about 320 milligrams a day of magnesium men need around 420 milligrams magnesium men need around 420 milligrams magnesium men need around 420 milligrams a day and um you know this can change a day and um you know this can change a day and um you know this can change based on your your physical activity based on your your physical activity based on your your physical activity level as well so like if you're level as well so like if you're level as well so like if you're physically active if you're sweating you physically active if you're sweating you physically active if you're sweating you sweat out magnesium you also use it up sweat out magnesium you also use it up sweat out magnesium you also use it up for energy so you might actually require for energy so you might actually require for energy so you might actually require anywhere between 10% to 20% more than anywhere between 10% to 20% more than anywhere between 10% to 20% more than that level so what's called the that level so what's called the that level so what's called the recommended daily allowance in the recommended daily allowance in the recommended daily allowance in the United States um so you know again and United States um so you know again and United States um so you know again and people aren't even meeting that so uh people aren't even meeting that so uh people aren't even meeting that so uh investing in magnesium is like a way you investing in magnesium is like a way you investing in magnesium is like a way you can think about like also for bone can think about like also for bone can think about like also for bone health because you know if you are health because you know if you are health because you know if you are getting enough magnesium on a daily getting enough magnesium on a daily getting enough magnesium on a daily basis you're not going to be pulling it basis you're not going to be pulling it basis you're not going to be pulling it out of your bones and therefore you're out of your bones and therefore you're out of your bones and therefore you're not magnesium is important for for your not magnesium is important for for your not magnesium is important for for your bones and so as you keep doing that year bones and so as you keep doing that year bones and so as you keep doing that year after year after year it dramatically
12:00after year after year it dramatically after year after year it dramatically increases osteoporosis risk right so increases osteoporosis risk right so increases osteoporosis risk right so there's lots of reasons to invest in you there's lots of reasons to invest in you there's lots of reasons to invest in you know these micronutrients and to think know these micronutrients and to think know these micronutrients and to think about the foods that you need to eat um about the foods that you need to eat um about the foods that you need to eat um and I and so and Beyond the and I and so and Beyond the and I and so and Beyond the micronutrients it goes to the macros micronutrients it goes to the macros micronutrients it goes to the macros right so I'll I'll stop there let's right so I'll I'll stop there let's right so I'll I'll stop there let's pause yeah let's pause just before we we pause yeah let's pause just before we we pause yeah let's pause just before we we go to the macros for a second here I go to the macros for a second here I go to the macros for a second here I have so many questions one is is there a have so many questions one is is there a have so many questions one is is there a difference between consuming magnesium difference between consuming magnesium difference between consuming magnesium and Omega-3 through food like leafy and Omega-3 through food like leafy and Omega-3 through food like leafy greens or fish and supplementation so greens or fish and supplementation so greens or fish and supplementation so magnesium if you're consuming it in the magnesium if you're consuming it in the magnesium if you're consuming it in the form of leafy greens um it is it is form of leafy greens um it is it is form of leafy greens um it is it is bound to a it's like the fiber matrix bound to a it's like the fiber matrix bound to a it's like the fiber matrix it's called phate and that does decrease it's called phate and that does decrease it's called phate and that does decrease the bioavailability of it um but you can the bioavailability of it um but you can the bioavailability of it um but you can do things like you cook your greens you do things like you cook your greens you do things like you cook your greens you know so you can do raw but also cooking know so you can do raw but also cooking know so you can do raw but also cooking them will increase the bioavailability them will increase the bioavailability them will increase the bioavailability of minerals like magnesium so you can do
13:00of minerals like magnesium so you can do of minerals like magnesium so you can do things and it is good you want to kind things and it is good you want to kind things and it is good you want to kind of get a variety of things you want to of get a variety of things you want to of get a variety of things you want to have some raw veggies but you also want have some raw veggies but you also want have some raw veggies but you also want to have cooked and um when you cook it to have cooked and um when you cook it to have cooked and um when you cook it it it does actually increase the it it does actually increase the it it does actually increase the bioavailability of not just magnesium bioavailability of not just magnesium bioavailability of not just magnesium other minerals as well that are bound to other minerals as well that are bound to other minerals as well that are bound to that that fiber Matrix that um which has that that fiber Matrix that um which has that that fiber Matrix that um which has phate there but supplementation's also phate there but supplementation's also phate there but supplementation's also kind of tricky with respect to magnesium kind of tricky with respect to magnesium kind of tricky with respect to magnesium because it it can be an irritant on on because it it can be an irritant on on because it it can be an irritant on on the gut as well and um so you don't the gut as well and um so you don't the gut as well and um so you don't really absorb more I mean it's about 100 really absorb more I mean it's about 100 really absorb more I mean it's about 100 I would say anywhere between 120 to 150 I would say anywhere between 120 to 150 I would say anywhere between 120 to 150 milligrams per dose like once you get milligrams per dose like once you get milligrams per dose like once you get above that you're not really absorbing above that you're not really absorbing above that you're not really absorbing more you're just kind of causing more GI more you're just kind of causing more GI more you're just kind of causing more GI distress and it it's a little bit of distress and it it's a little bit of distress and it it's a little bit of like a laxative effect so some people like a laxative effect so some people like a laxative effect so some people actually use it specifically for that actually use it specifically for that actually use it specifically for that reason so they do higher doses above 150 reason so they do higher doses above 150 reason so they do higher doses above 150 milligrams because they're looking for milligrams because they're looking for milligrams because they're looking for that effect but generally speaking if that effect but generally speaking if that effect but generally speaking if you are supplementing with magnesium you
14:00you are supplementing with magnesium you you are supplementing with magnesium you want to make sure you're going at a want to make sure you're going at a want to make sure you're going at a lower dose because you're not really lower dose because you're not really lower dose because you're not really going to absorb more and it's just going going to absorb more and it's just going going to absorb more and it's just going to cause like GI distress you know more to cause like GI distress you know more to cause like GI distress you know more gut issues and if you are going to gut issues and if you are going to gut issues and if you are going to supplement if you want to supplement supplement if you want to supplement supplement if you want to supplement with more than just 150 you have to with more than just 150 you have to with more than just 150 you have to spread your doses out so it's like take spread your doses out so it's like take spread your doses out so it's like take it with you know take it earlier with it with you know take it earlier with it with you know take it earlier with the meal and then take it later in the the meal and then take it later in the the meal and then take it later in the day as well so um the other thing is day as well so um the other thing is day as well so um the other thing is that when you're getting it from food it that when you're getting it from food it that when you're getting it from food it is packaged in with other minerals and is packaged in with other minerals and is packaged in with other minerals and there are you know there's there's some there are you know there's there's some there are you know there's there's some argument to be made that having for argument to be made that having for argument to be made that having for example there's like you know twice as example there's like you know twice as example there's like you know twice as much calcium as magnesium in in a lot of much calcium as magnesium in in a lot of much calcium as magnesium in in a lot of the foods and so you're getting this the foods and so you're getting this the foods and so you're getting this two: one ratio and so um you know two: one ratio and so um you know two: one ratio and so um you know there's there's kind of a reason for there's there's kind of a reason for there's there's kind of a reason for that I I wouldn't say that it's been that I I wouldn't say that it's been that I I wouldn't say that it's been heavily studied but it's thought that heavily studied but it's thought that heavily studied but it's thought that you kind of want to keep that ratio you kind of want to keep that ratio you kind of want to keep that ratio correct like 2 to one calcium to correct like 2 to one calcium to correct like 2 to one calcium to magnesium ratio so if you're just like magnesium ratio so if you're just like magnesium ratio so if you're just like supplementing with lots of magnesium and supplementing with lots of magnesium and supplementing with lots of magnesium and let's say you don't get enough maybe you let's say you don't get enough maybe you let's say you don't get enough maybe you don't eat dairy or maybe you're a don't eat dairy or maybe you're a don't eat dairy or maybe you're a lactose intolerant or you know maybe
15:00lactose intolerant or you know maybe lactose intolerant or you know maybe you're just not getting enough calcium you're just not getting enough calcium you're just not getting enough calcium you can kind of have mineral imbalances you can kind of have mineral imbalances you can kind of have mineral imbalances as well so um that's another thing to as well so um that's another thing to as well so um that's another thing to kind of keep in mind and then there's kind of keep in mind and then there's kind of keep in mind and then there's the form that you're going to supplement the form that you're going to supplement the form that you're going to supplement with right so there's a lot of different with right so there's a lot of different with right so there's a lot of different magnesium supplements out there and it's magnesium supplements out there and it's magnesium supplements out there and it's like well there's what do I do and there like well there's what do I do and there like well there's what do I do and there is I would say the the most important is I would say the the most important is I would say the the most important difference when you're looking for a difference when you're looking for a difference when you're looking for a magnesium magnesium magnesium supplement is to avoid the um What's supplement is to avoid the um What's supplement is to avoid the um What's called the inorganic forms and this called the inorganic forms and this called the inorganic forms and this isn't like organic pesticide what we're isn't like organic pesticide what we're isn't like organic pesticide what we're talking about is so like magnesium oxide talking about is so like magnesium oxide talking about is so like magnesium oxide or magnesium sulfate like they're just or magnesium sulfate like they're just or magnesium sulfate like they're just not very bioavailable like you're not not very bioavailable like you're not not very bioavailable like you're not going to absorb as much from those but going to absorb as much from those but going to absorb as much from those but if you get like the organic form so this if you get like the organic form so this if you get like the organic form so this would be something that has like an would be something that has like an would be something that has like an organic molecule so magnesium citrate organic molecule so magnesium citrate organic molecule so magnesium citrate magnesium malate magnesium glycinate magnesium malate magnesium glycinate magnesium malate magnesium glycinate magnesium torate these are all forms of magnesium torate these are all forms of magnesium torate these are all forms of magnesium that are relatively the same
16:00magnesium that are relatively the same magnesium that are relatively the same in terms of their in terms of their in terms of their bioavailability so um those are good bioavailability so um those are good bioavailability so um those are good forms to go to for your magnesium forms to go to for your magnesium forms to go to for your magnesium supplement I personally like taking supplement I personally like taking supplement I personally like taking magnesium glycinate because glycinate is magnesium glycinate because glycinate is magnesium glycinate because glycinate is like a form of glycine which is a like a form of glycine which is a like a form of glycine which is a inhibitory neurotransmitter and so I inhibitory neurotransmitter and so I inhibitory neurotransmitter and so I like getting a little bit extra glycine like getting a little bit extra glycine like getting a little bit extra glycine there's like there's some science behind there's like there's some science behind there's like there's some science behind um you know glycine perhaps being um you know glycine perhaps being um you know glycine perhaps being beneficial and supplementing with it you beneficial and supplementing with it you beneficial and supplementing with it you know may being possibly being beneficial know may being possibly being beneficial know may being possibly being beneficial for um life expectancy a little bit of for um life expectancy a little bit of for um life expectancy a little bit of evidence for sleep although it's not so evidence for sleep although it's not so evidence for sleep although it's not so strong I would say it's kind of we need strong I would say it's kind of we need strong I would say it's kind of we need more evidence but nonetheless it is you more evidence but nonetheless it is you more evidence but nonetheless it is you know it's in that magnesium so I like to know it's in that magnesium so I like to know it's in that magnesium so I like to supplement with that but um just I think supplement with that but um just I think supplement with that but um just I think that's the main thing with respect to that's the main thing with respect to that's the main thing with respect to magnesium supplementation is is that the magnesium supplementation is is that the magnesium supplementation is is that the forms do kind of matter and the dose and forms do kind of matter and the dose and forms do kind of matter and the dose and what about the Omega-3s is it can I just what about the Omega-3s is it can I just what about the Omega-3s is it can I just go to the store if I'm not going to eat go to the store if I'm not going to eat go to the store if I'm not going to eat a lot of fish and buy an omega-3 a lot of fish and buy an omega-3 a lot of fish and buy an omega-3 supplement and um or is fish the primary
17:00supplement and um or is fish the primary supplement and um or is fish the primary way that we actually get bioavailability way that we actually get bioavailability way that we actually get bioavailability from them yeah that's also a great from them yeah that's also a great from them yeah that's also a great question it really does obviously depend question it really does obviously depend question it really does obviously depend on um quite a few factors so with on um quite a few factors so with on um quite a few factors so with respect to the seafood and fish the type respect to the seafood and fish the type respect to the seafood and fish the type of fish does matter right so like you of fish does matter right so like you of fish does matter right so like you need like there's some fish like that's need like there's some fish like that's need like there's some fish like that's just not that fatty and so fish the just not that fatty and so fish the just not that fatty and so fish the omega-3's EPA and DHA are the Marine omega-3's EPA and DHA are the Marine omega-3's EPA and DHA are the Marine forms of the omega-3 and those are the forms of the omega-3 and those are the forms of the omega-3 and those are the ones I was talking about with the ones I was talking about with the ones I was talking about with the omega-3 index and life expectancy those omega-3 index and life expectancy those omega-3 index and life expectancy those are the forms that have been used in are the forms that have been used in are the forms that have been used in randomized controlled trials with randomized controlled trials with randomized controlled trials with supplementation that have decreased you supplementation that have decreased you supplementation that have decreased you know you know cardiovascular events by know you know cardiovascular events by know you know cardiovascular events by like 25% compared to Placebo those are like 25% compared to Placebo those are like 25% compared to Placebo those are the ones that are important um they're the ones that are important um they're the ones that are important um they're they're only in the really oily fatty they're only in the really oily fatty they're only in the really oily fatty fish so one of the best forms is salmon fish so one of the best forms is salmon fish so one of the best forms is salmon and wild salmon has higher levels than and wild salmon has higher levels than and wild salmon has higher levels than um you know farmed and on top top of um you know farmed and on top top of um you know farmed and on top top of that you know the the wild for example
18:00that you know the the wild for example that you know the the wild for example wild Alaskan salmon is probably one of wild Alaskan salmon is probably one of wild Alaskan salmon is probably one of the best Salmons to to consume for the best Salmons to to consume for the best Salmons to to consume for omega-3 um it also has asanin it's what omega-3 um it also has asanin it's what omega-3 um it also has asanin it's what gives the fish that pink color um and so gives the fish that pink color um and so gives the fish that pink color um and so because they're eating a lot of those because they're eating a lot of those because they're eating a lot of those little like Crustaceans and stuff that little like Crustaceans and stuff that little like Crustaceans and stuff that that make that that corat it's a that make that that corat it's a that make that that corat it's a carotenoid so um if you if you are carotenoid so um if you if you are carotenoid so um if you if you are eating you know fish I would say quite a eating you know fish I would say quite a eating you know fish I would say quite a quite a lot of fish um you'd have to quite a lot of fish um you'd have to quite a lot of fish um you'd have to really get an omega-3 in next test to really get an omega-3 in next test to really get an omega-3 in next test to know for sure how much it how much you know for sure how much it how much you know for sure how much it how much you require but you know I would say require but you know I would say require but you know I would say probably like at least you know you're probably like at least you know you're probably like at least you know you're eating it four times a week something eating it four times a week something eating it four times a week something like that which most people do do not do like that which most people do do not do like that which most people do do not do in Japan they do and their omega-3 index in Japan they do and their omega-3 index in Japan they do and their omega-3 index is very high like I don't even know from is very high like I don't even know from is very high like I don't even know from any Japanese supplement they're just any Japanese supplement they're just any Japanese supplement they're just they eat seafood like every day so you they eat seafood like every day so you they eat seafood like every day so you know you can get your Omega-3s from fish know you can get your Omega-3s from fish know you can get your Omega-3s from fish now the other the other thing to now the other the other thing to now the other the other thing to consider is well what what type of fish consider is well what what type of fish consider is well what what type of fish so we talked about oily and fatty fish so we talked about oily and fatty fish so we talked about oily and fatty fish but also you want to look at um
19:00but also you want to look at um but also you want to look at um contaminants like larger fish have contaminants like larger fish have contaminants like larger fish have things like pcbs and Mercury because things like pcbs and Mercury because things like pcbs and Mercury because they're eating smaller fish so it those they're eating smaller fish so it those they're eating smaller fish so it those things accumulate in their fat so like things accumulate in their fat so like things accumulate in their fat so like you don't want to eat swordfish for you don't want to eat swordfish for you don't want to eat swordfish for example it's just their the Mercury and example it's just their the Mercury and example it's just their the Mercury and swordfish is just through the roof right swordfish is just through the roof right swordfish is just through the roof right so it's really like the trade-off there so it's really like the trade-off there so it's really like the trade-off there isn't very good so again that's where isn't very good so again that's where isn't very good so again that's where salmon comes into the picture because salmon comes into the picture because salmon comes into the picture because it's very low in mercury it's high in it's very low in mercury it's high in it's very low in mercury it's high in omega-3 smaller fish so sardines would omega-3 smaller fish so sardines would omega-3 smaller fish so sardines would be another one again uh very low in be another one again uh very low in be another one again uh very low in these contam cinat like Mercury and these contam cinat like Mercury and these contam cinat like Mercury and higher in Omega-3s and you can there's a higher in Omega-3s and you can there's a higher in Omega-3s and you can there's a lot of data out there that you can look lot of data out there that you can look lot of data out there that you can look up like USDA has all this like up like USDA has all this like up like USDA has all this like contamination Mercury um levels versus contamination Mercury um levels versus contamination Mercury um levels versus omega-3 so that stuff is easy for people omega-3 so that stuff is easy for people omega-3 so that stuff is easy for people to find I would say by and large the to find I would say by and large the to find I would say by and large the easiest way to get a high omega-3 index easiest way to get a high omega-3 index easiest way to get a high omega-3 index and these Studies have been done and these Studies have been done and these Studies have been done randomized control trials people giving randomized control trials people giving randomized control trials people giving supplement supplement forms omega-3 um supplement supplement forms omega-3 um supplement supplement forms omega-3 um is definitely to supplement and fish oil is definitely to supplement and fish oil is definitely to supplement and fish oil supplements generally speaking if you're supplements generally speaking if you're supplements generally speaking if you're taking around 2 gram a day of aish oil
20:00taking around 2 gram a day of aish oil taking around 2 gram a day of aish oil supplement that is enough to raise supplement that is enough to raise supplement that is enough to raise someone from a 4% omega-3 index which is someone from a 4% omega-3 index which is someone from a 4% omega-3 index which is the low end to a 8% omega-3 index which the low end to a 8% omega-3 index which the low end to a 8% omega-3 index which is the high end and that's relatively is the high end and that's relatively is the high end and that's relatively easy to do take two grams a day now you easy to do take two grams a day now you easy to do take two grams a day now you said can I just walk into the store and said can I just walk into the store and said can I just walk into the store and buy any supplement um well yeah of buy any supplement um well yeah of buy any supplement um well yeah of course you can do whatever you want but course you can do whatever you want but course you can do whatever you want but um let's talk about you know what to um let's talk about you know what to um let's talk about you know what to look for in omega-3 supplement right so look for in omega-3 supplement right so look for in omega-3 supplement right so you obviously want to make sure you're you obviously want to make sure you're you obviously want to make sure you're getting enough of the EPA and DHA those getting enough of the EPA and DHA those getting enough of the EPA and DHA those to important Omega-3s and you want to to important Omega-3s and you want to to important Omega-3s and you want to make sure you're not getting a high make sure you're not getting a high make sure you're not getting a high contaminant level like Mercury pcbs but contaminant level like Mercury pcbs but contaminant level like Mercury pcbs but the other thing to keep in mind is you the other thing to keep in mind is you the other thing to keep in mind is you want a low oxidation level so omega-3 want a low oxidation level so omega-3 want a low oxidation level so omega-3 fatty acids are prone to oxidation just fatty acids are prone to oxidation just fatty acids are prone to oxidation just because they molecular structure it's a because they molecular structure it's a because they molecular structure it's a polyunsaturated fatty acid and so the polyunsaturated fatty acid and so the polyunsaturated fatty acid and so the way people uh companies you know are way people uh companies you know are way people uh companies you know are manufacturing this fish oil matters and manufacturing this fish oil matters and manufacturing this fish oil matters and um we live in it's 2024 we have access um we live in it's 2024 we have access um we live in it's 2024 we have access to so much information now it's great to so much information now it's great to so much information now it's great because there's a lot lot of thirdparty because there's a lot lot of thirdparty because there's a lot lot of thirdparty testing sites out there that go and just
21:00testing sites out there that go and just testing sites out there that go and just randomly sample a variety of consumer randomly sample a variety of consumer randomly sample a variety of consumer available Omega-3 supplements and they available Omega-3 supplements and they available Omega-3 supplements and they they look for the concentration of EPA they look for the concentration of EPA they look for the concentration of EPA and DHA they look for mercury levels and and DHA they look for mercury levels and and DHA they look for mercury levels and PCB levels which you want to be low and PCB levels which you want to be low and PCB levels which you want to be low and they look for oxidation status so um they look for oxidation status so um they look for oxidation status so um some good thirdparty testing sites to some good thirdparty testing sites to some good thirdparty testing sites to look at I would say um consumer lab is look at I would say um consumer lab is look at I would say um consumer lab is one that's really they're they go and one that's really they're they go and one that's really they're they go and just go to grocery stores and where just go to grocery stores and where just go to grocery stores and where people are generally going and buying people are generally going and buying people are generally going and buying their supplements and they just measure their supplements and they just measure their supplements and they just measure and test all this stuff and test all this stuff and test all this stuff and there there's some really affordable and there there's some really affordable and there there's some really affordable brands that have decent omega-3 levels brands that have decent omega-3 levels brands that have decent omega-3 levels DHA and EPA levels and low oxidation low DHA and EPA levels and low oxidation low DHA and EPA levels and low oxidation low contaminant levels and consumer lab you contaminant levels and consumer lab you contaminant levels and consumer lab you know test all those so that would be a know test all those so that would be a know test all those so that would be a good site to go to to find a good good site to go to to find a good good site to go to to find a good omega-3 supplement another one is the omega-3 supplement another one is the omega-3 supplement another one is the international fish oil standard site international fish oil standard site international fish oil standard site ifos those are for the data nerds to be ifos those are for the data nerds to be ifos those are for the data nerds to be honest because there's like a lot more honest because there's like a lot more honest because there's like a lot more data there and if you're like into this data there and if you're like into this data there and if you're like into this stuff and you want to like really big stuff and you want to like really big stuff and you want to like really big because they just give you everything
22:00because they just give you everything because they just give you everything like all the data like you could imagine like all the data like you could imagine like all the data like you could imagine um that's a great site for people that um that's a great site for people that um that's a great site for people that are sort of nerd want to nerd out on are sort of nerd want to nerd out on are sort of nerd want to nerd out on that but for some people that're like I that but for some people that're like I that but for some people that're like I just want to know my grocery store what just want to know my grocery store what just want to know my grocery store what do I get then consumer lab's a great do I get then consumer lab's a great do I get then consumer lab's a great option because uh it's just again it's option because uh it's just again it's option because uh it's just again it's going to be Brands you're familiar with going to be Brands you're familiar with going to be Brands you're familiar with and it's like they just it's like it's and it's like they just it's like it's and it's like they just it's like it's broken down in a way that like a child broken down in a way that like a child broken down in a way that like a child could even understand it's okay this is could even understand it's okay this is could even understand it's okay this is the one I want to buy and they even tell the one I want to buy and they even tell the one I want to buy and they even tell you they even give it ratings like this you they even give it ratings like this you they even give it ratings like this is this is a good one why like when you is this is a good one why like when you is this is a good one why like when you said Japan and they you know sort of said Japan and they you know sort of said Japan and they you know sort of scor res ation at the top of the chart scor res ation at the top of the chart scor res ation at the top of the chart when it comes to Omega-3s just by when it comes to Omega-3s just by when it comes to Omega-3s just by default they're eating Seafood all the default they're eating Seafood all the default they're eating Seafood all the time but they're not eating the seafood time but they're not eating the seafood time but they're not eating the seafood that we think of as eating Seafood like that we think of as eating Seafood like that we think of as eating Seafood like we go to the store it's all a lot of it we go to the store it's all a lot of it we go to the store it's all a lot of it is sort of like Factory farmed it's and is sort of like Factory farmed it's and is sort of like Factory farmed it's and I don't imagine Japan's allowing that I don't imagine Japan's allowing that I don't imagine Japan's allowing that given how neurotic they seem about given how neurotic they seem about given how neurotic they seem about everything else so is there a difference everything else so is there a difference everything else so is there a difference between wild and uh non- wild I guess or between wild and uh non- wild I guess or between wild and uh non- wild I guess or captive or factory farm whatever you captive or factory farm whatever you captive or factory farm whatever you want to call it f armed fish in terms of
23:00want to call it f armed fish in terms of want to call it f armed fish in terms of the nutrient density that we're pulling the nutrient density that we're pulling the nutrient density that we're pulling out of them yeah there's been there's out of them yeah there's been there's out of them yeah there's been there's been a a a few studies that have looked been a a a few studies that have looked been a a a few studies that have looked at that and and compared you know for at that and and compared you know for at that and and compared you know for example example example farmed salmon versus wild salmon and you farmed salmon versus wild salmon and you farmed salmon versus wild salmon and you know there is a difference I mean the know there is a difference I mean the know there is a difference I mean the the wild salmon they're out they're in the wild salmon they're out they're in the wild salmon they're out they're in the ocean and they're eating the little the ocean and they're eating the little the ocean and they're eating the little you know fish and like you know you know fish and like you know you know fish and like you know Crustaceans and all the things that Crustaceans and all the things that Crustaceans and all the things that they're supposed to eat like that's what they're supposed to eat like that's what they're supposed to eat like that's what they eat right they eat right they eat right but um in the the farmed salmon I you but um in the the farmed salmon I you but um in the the farmed salmon I you know correct I I I'm pretty sure there's know correct I I I'm pretty sure there's know correct I I I'm pretty sure there's there's some there's some feeding of there's some there's some feeding of there's some there's some feeding of stuff that's like not even I mean we're stuff that's like not even I mean we're stuff that's like not even I mean we're talking like corn and stuff too um now talking like corn and stuff too um now talking like corn and stuff too um now yeah if you were to look at the fish uh yeah if you were to look at the fish uh yeah if you were to look at the fish uh before in the factories before they before in the factories before they before in the factories before they inject it with inject it with inject it with aanin or that's the pink the they they aanin or that's the pink the they they aanin or that's the pink the they they look albino because they're lack because look albino because they're lack because look albino because they're lack because they don't eat all the right things so they don't eat all the right things so they don't eat all the right things so they're not naturally pink that come they're not naturally pink that come they're not naturally pink that come comes after um and I said inject but I'm
24:00comes after um and I said inject but I'm comes after um and I said inject but I'm not sure maybe they actually just give not sure maybe they actually just give not sure maybe they actually just give it a acanth and they eat it I forgot but it a acanth and they eat it I forgot but it a acanth and they eat it I forgot but they're they're they're giving it they're they're they're giving it they're they're they're giving it exogenous a aanin so that it does have exogenous a aanin so that it does have exogenous a aanin so that it does have the pink color um so it's not like a the pink color um so it's not like a the pink color um so it's not like a natural process right so it looks like natural process right so it looks like natural process right so it looks like it's supposed to look so it looks like it's supposed to look so it looks like it's supposed to look so it looks like it's supposed I mean it is aaz anthon at it's supposed I mean it is aaz anthon at it's supposed I mean it is aaz anthon at the end of the day so that's at least the end of the day so that's at least the end of the day so that's at least good right it's not like like red number good right it's not like like red number good right it's not like like red number 40 but that would be terrifying but it's 40 but that would be terrifying but it's 40 but that would be terrifying but it's not like they're not eating the little not like they're not eating the little not like they're not eating the little you know you know creatures that you know you know creatures that you know you know creatures that actually have this asanin in their actually have this asanin in their actually have this asanin in their bodies and that's that's that's bodies and that's that's that's bodies and that's that's that's typically how salmon get pink their pink typically how salmon get pink their pink typically how salmon get pink their pink color from from the from the foods color from from the from the foods color from from the from the foods they're eating so um the omega-3 content they're eating so um the omega-3 content they're eating so um the omega-3 content was also higher in the wild salmon so was also higher in the wild salmon so was also higher in the wild salmon so again to your question yes there is a again to your question yes there is a again to your question yes there is a difference between the farmed salmon and difference between the farmed salmon and difference between the farmed salmon and the wild salmon but you know sometimes the wild salmon but you know sometimes the wild salmon but you know sometimes when you're out at a restaurant like when you're out at a restaurant like when you're out at a restaurant like you're not going to get you're not going you're not going to get you're not going you're not going to get you're not going to get the wild is it is it the end of
25:00to get the wild is it is it the end of to get the wild is it is it the end of the world in my opinion no like I said the world in my opinion no like I said the world in my opinion no like I said choose your battles I still think you choose your battles I still think you choose your battles I still think you still are getting Omega-3s you're still still are getting Omega-3s you're still still are getting Omega-3s you're still getting DHA and EPA and you know you're getting DHA and EPA and you know you're getting DHA and EPA and you know you're getting some ases anthon whether or not getting some ases anthon whether or not getting some ases anthon whether or not it's because I mean if you take an ases it's because I mean if you take an ases it's because I mean if you take an ases anthon supplement it's the same thing anthon supplement it's the same thing anthon supplement it's the same thing right you're getting it's it's a right you're getting it's it's a right you're getting it's it's a supplemental source of asdan and that's supplemental source of asdan and that's supplemental source of asdan and that's kind of what the fish are getting so you kind of what the fish are getting so you kind of what the fish are getting so you know it's not it's not like it's know it's not it's not like it's know it's not it's not like it's terrible but I do think it's preferable terrible but I do think it's preferable terrible but I do think it's preferable if you are getting the wild salmon and if you are getting the wild salmon and if you are getting the wild salmon and you mentioned organic you mentioned organic you mentioned organic is there a difference between organic is there a difference between organic is there a difference between organic and inorganic I guess but inorganic in and inorganic I guess but inorganic in and inorganic I guess but inorganic in the sense of being nonorganic produce in the sense of being nonorganic produce in the sense of being nonorganic produce in the like for eating leafy greens why the like for eating leafy greens why the like for eating leafy greens why would we choose one over another and would we choose one over another and would we choose one over another and what difference does it make from a what difference does it make from a what difference does it make from a composition or composition or composition or bioavailability point of view um I think bioavailability point of view um I think bioavailability point of view um I think the so so pesticides um are obviously the so so pesticides um are obviously the so so pesticides um are obviously something that are are used now in something that are are used now in something that are are used now in agriculture because we're you know these agriculture because we're you know these agriculture because we're you know these Farms are huge and we're growing mass Farms are huge and we're growing mass Farms are huge and we're growing mass quantities of foods and so they're
26:00quantities of foods and so they're quantities of foods and so they're spraying things that'll ward off insects spraying things that'll ward off insects spraying things that'll ward off insects so insec insecticides or pesticides as so insec insecticides or pesticides as so insec insecticides or pesticides as are known and also fungicides and other are known and also fungicides and other are known and also fungicides and other things to prevent fungus and anything things to prevent fungus and anything things to prevent fungus and anything that's going to destroy the crop right that's going to destroy the crop right that's going to destroy the crop right and you know a lot of these types of and you know a lot of these types of and you know a lot of these types of pesticides are I would pesticides are I would pesticides are I would say they're obviously damaging to the say they're obviously damaging to the say they're obviously damaging to the insect but um to humans the question is insect but um to humans the question is insect but um to humans the question is well are they damaging to humans and you well are they damaging to humans and you well are they damaging to humans and you know there there were a lot especially know there there were a lot especially know there there were a lot especially things like rotown paraquat these were things like rotown paraquat these were things like rotown paraquat these were used um for a long time and those are used um for a long time and those are used um for a long time and those are those are chemicals that actually cause those are chemicals that actually cause those are chemicals that actually cause we we use them scientists use them I've we we use them scientists use them I've we we use them scientists use them I've used it myself in the lab to induce used it myself in the lab to induce used it myself in the lab to induce Parkinson like symptoms in animals Parkinson like symptoms in animals Parkinson like symptoms in animals because it disrupts your mitochondria because it disrupts your mitochondria because it disrupts your mitochondria which are the they're little organel which are the they're little organel which are the they're little organel inside of almost all of your cells and inside of almost all of your cells and inside of almost all of your cells and that are producing energy super that are producing energy super that are producing energy super important and in Parkinson's disease the important and in Parkinson's disease the important and in Parkinson's disease the mitoch mitochondria and your neurons
27:00mitoch mitochondria and your neurons mitoch mitochondria and your neurons kind of become dysfunctional and you can kind of become dysfunctional and you can kind of become dysfunctional and you can do you can cause this by just giving do you can cause this by just giving do you can cause this by just giving them this this pesticide paraquat or them this this pesticide paraquat or them this this pesticide paraquat or Rome and that will basically cause their Rome and that will basically cause their Rome and that will basically cause their dopamine producing neurons to die and dopamine producing neurons to die and dopamine producing neurons to die and because they can't make energy so they because they can't make energy so they because they can't make energy so they die and they get motor dysfunction very die and they get motor dysfunction very die and they get motor dysfunction very similar to Parkinson's and so I remember similar to Parkinson's and so I remember similar to Parkinson's and so I remember this is it's funny I remember the first this is it's funny I remember the first this is it's funny I remember the first time I I was learning about this in you time I I was learning about this in you time I I was learning about this in you know this was actually even before I was know this was actually even before I was know this was actually even before I was in graduate school but also in graduate in graduate school but also in graduate in graduate school but also in graduate school I was like oh I'm putting this school I was like oh I'm putting this school I was like oh I'm putting this stuff you know to to give it to To a stuff you know to to give it to To a stuff you know to to give it to To a Mouse to study you know Parkinson's or Mouse to study you know Parkinson's or Mouse to study you know Parkinson's or to induce a Parkinson like human sort of to induce a Parkinson like human sort of to induce a Parkinson like human sort of model of Parkinson's and this was like model of Parkinson's and this was like model of Parkinson's and this was like put on our produce and I was like that put on our produce and I was like that put on our produce and I was like that was like really kind of upsetting to was like really kind of upsetting to was like really kind of upsetting to think about so um I think the point I'm think about so um I think the point I'm think about so um I think the point I'm getting at here is you know obviously getting at here is you know obviously getting at here is you know obviously like as more data comes out and we learn like as more data comes out and we learn like as more data comes out and we learn and go oh we can't you know we have to and go oh we can't you know we have to and go oh we can't you know we have to stop using that but um there's been stop using that but um there's been stop using that but um there's been studies even on the newer types of
28:00studies even on the newer types of studies even on the newer types of pesticides that are used on produce you pesticides that are used on produce you pesticides that are used on produce you know there have been studies that have know there have been studies that have know there have been studies that have shown they're probably not good to have shown they're probably not good to have shown they're probably not good to have on a daily basis because of that on a daily basis because of that on a daily basis because of that Insidious damage that they're causing Insidious damage that they're causing Insidious damage that they're causing and I get you know people are probably and I get you know people are probably and I get you know people are probably thinking of like G glyphosate right thinking of like G glyphosate right thinking of like G glyphosate right Roundup is a big one as well so um if Roundup is a big one as well so um if Roundup is a big one as well so um if you can eat organic I I I do think you can eat organic I I I do think you can eat organic I I I do think there's like some there's like The Dirty there's like some there's like The Dirty there's like some there's like The Dirty Dozen you know and the clean I forgot Dozen you know and the clean I forgot Dozen you know and the clean I forgot how many doesn't Europe like block most how many doesn't Europe like block most how many doesn't Europe like block most of this stuffff like why is it yeah I of this stuffff like why is it yeah I of this stuffff like why is it yeah I mean I don't know exactly which they mean I don't know exactly which they mean I don't know exactly which they glyphosate maybe they do they they do glyphosate maybe they do they they do glyphosate maybe they do they they do they do um ban more stuff I I don't know they do um ban more stuff I I don't know they do um ban more stuff I I don't know all the regulations differences and why all the regulations differences and why all the regulations differences and why those regulatory maybe you can have those regulatory maybe you can have those regulatory maybe you can have someone on the podcast that can someone on the podcast that can someone on the podcast that can illuminate that but um I do know that illuminate that but um I do know that illuminate that but um I do know that when it comes to those pesticides that when it comes to those pesticides that when it comes to those pesticides that are used there are there are certain are used there are there are certain are used there are there are certain vegetables and fruits that are very thin vegetables and fruits that are very thin vegetables and fruits that are very thin skinned that absorb it even if you wash skinned that absorb it even if you wash skinned that absorb it even if you wash the vegetable off it's already been
29:00the vegetable off it's already been the vegetable off it's already been absorbed through the skin and so like absorbed through the skin and so like absorbed through the skin and so like let's talk about an avocado versus a let's talk about an avocado versus a let's talk about an avocado versus a strawberry right like like is it so strawberry right like like is it so strawberry right like like is it so important to eat organic for avocados important to eat organic for avocados important to eat organic for avocados not really it's got a really thick skin not really it's got a really thick skin not really it's got a really thick skin so that isn't it's really protecting the so that isn't it's really protecting the so that isn't it's really protecting the fruit strawberries on the other hand fruit strawberries on the other hand fruit strawberries on the other hand have a very thin skin you know and so have a very thin skin you know and so have a very thin skin you know and so that that would be something that you that that would be something that you that that would be something that you want to choose organic I would say that want to choose organic I would say that want to choose organic I would say that yes organic would be the best choice if yes organic would be the best choice if yes organic would be the best choice if you can't always afford organic then you can't always afford organic then you can't always afford organic then choose okay bananas is that so important choose okay bananas is that so important choose okay bananas is that so important probably not avocados probably not probably not avocados probably not probably not avocados probably not oranges probably not apples yes right oranges probably not apples yes right oranges probably not apples yes right thin skin and there's like again there's thin skin and there's like again there's thin skin and there's like again there's like lists out there that like will list like lists out there that like will list like lists out there that like will list the things that are like okay if you're the things that are like okay if you're the things that are like okay if you're going to not do organic here's the one going to not do organic here's the one going to not do organic here's the one here's the vegetables and fruits that here's the vegetables and fruits that here's the vegetables and fruits that are the safest to not opt I I love the I are the safest to not opt I I love the I are the safest to not opt I I love the I mean the dirty doesen list but it's mean the dirty doesen list but it's mean the dirty doesen list but it's actually more practical to remember the actually more practical to remember the actually more practical to remember the thickness of the skin is sort of like thickness of the skin is sort of like thickness of the skin is sort of like the barrier the membrane between the barrier the membrane between the barrier the membrane between pesticides and you how do you wash your pesticides and you how do you wash your pesticides and you how do you wash your produce and like and I say this having produce and like and I say this having produce and like and I say this having seen I think last night on Instagram you
30:00seen I think last night on Instagram you seen I think last night on Instagram you know some uh guy putting baking soda and know some uh guy putting baking soda and know some uh guy putting baking soda and vinegar and like soaking it for 20 vinegar and like soaking it for 20 vinegar and like soaking it for 20 minutes and like is that how we wash minutes and like is that how we wash minutes and like is that how we wash produce like how do you wash produce to produce like how do you wash produce to produce like how do you wash produce to like get stuff off of it what do you do like get stuff off of it what do you do like get stuff off of it what do you do I just use water I just use water and I just use water I just use water and I just use water I just use water and wash it because I do buy organic as well wash it because I do buy organic as well wash it because I do buy organic as well so you're thinking about pesticides so you're thinking about pesticides so you're thinking about pesticides you're like oh well I don't want to get you're like oh well I don't want to get you're like oh well I don't want to get Parkinson's diseas or cancer right it's Parkinson's diseas or cancer right it's Parkinson's diseas or cancer right it's causing damage but so my mentor Bruce causing damage but so my mentor Bruce causing damage but so my mentor Bruce Ames um he's you know now 96 years old Ames um he's you know now 96 years old Ames um he's you know now 96 years old um I don't know how many years ago it um I don't know how many years ago it um I don't know how many years ago it was it must have been back in the 80s he was it must have been back in the 80s he was it must have been back in the 80s he had done some experiments with um uh had done some experiments with um uh had done some experiments with um uh hematologist from his lab and they were hematologist from his lab and they were hematologist from his lab and they were looking at what happens if you don't get looking at what happens if you don't get looking at what happens if you don't get enough folate so that's another one of enough folate so that's another one of enough folate so that's another one of those essential micronutrients that you those essential micronutrients that you those essential micronutrients that you have to get from your diet guess what have to get from your diet guess what have to get from your diet guess what leafy greens are one of the best sorts leafy greens are one of the best sorts leafy greens are one of the best sorts of full a so leafy greens are are just of full a so leafy greens are are just of full a so leafy greens are are just they're they're packed with certain they're they're packed with certain they're they're packed with certain micronutrients but they don't have a lot micronutrients but they don't have a lot micronutrients but they don't have a lot of protein right so um folate again we of protein right so um folate again we of protein right so um folate again we have to get from our diet and if we
31:00have to get from our diet and if we have to get from our diet and if we don't get enough folate it actually don't get enough folate it actually don't get enough folate it actually causes damage to our DNA much more than causes damage to our DNA much more than causes damage to our DNA much more than eating a pesticide wood because folate eating a pesticide wood because folate eating a pesticide wood because folate is required to make new DNA it's is required to make new DNA it's is required to make new DNA it's required to make new DNA and so you know required to make new DNA and so you know required to make new DNA and so you know we're constantly making new cells in our we're constantly making new cells in our we're constantly making new cells in our body and if you don't have that folate body and if you don't have that folate body and if you don't have that folate the precursor to make one of the the precursor to make one of the the precursor to make one of the nucleotides of DNA isn't going to be nucleotides of DNA isn't going to be nucleotides of DNA isn't going to be there and so your body substitutes there and so your body substitutes there and so your body substitutes something else in there that's from RNA something else in there that's from RNA something else in there that's from RNA that's not supposed to be there and it that's not supposed to be there and it that's not supposed to be there and it causes DNA damage and he had done these causes DNA damage and he had done these causes DNA damage and he had done these studies where it was like he took studies where it was like he took studies where it was like he took animals put them on a low folate diet animals put them on a low folate diet animals put them on a low folate diet similar to what some people in the similar to what some people in the similar to what some people in the United States get and then he took the United States get and then he took the United States get and then he took the other group of animals and he he other group of animals and he he other group of animals and he he irradiated them with ionizing radiation irradiated them with ionizing radiation irradiated them with ionizing radiation okay this is like yeah you're going to okay this is like yeah you're going to okay this is like yeah you're going to want to avoid this right and the folate want to avoid this right and the folate want to avoid this right and the folate deficiency was like ionizing radiation deficiency was like ionizing radiation deficiency was like ionizing radiation it did the exact same thing it caused it did the exact same thing it caused it did the exact same thing it caused double strand breaks in DNA exactly like double strand breaks in DNA exactly like double strand breaks in DNA exactly like the ionizing radiation so not getting the ionizing radiation so not getting the ionizing radiation so not getting that important micronutrient from your
32:00that important micronutrient from your that important micronutrient from your leafy greens folate was like being leafy greens folate was like being leafy greens folate was like being getting ionizing radiation so again back getting ionizing radiation so again back getting ionizing radiation so again back to that theme that we started with to that theme that we started with to that theme that we started with thinking about what you need is so thinking about what you need is so thinking about what you need is so important and we're sitting here talking important and we're sitting here talking important and we're sitting here talking about pesticides oh we should avoid them about pesticides oh we should avoid them about pesticides oh we should avoid them yes but guess what's worse if you don't yes but guess what's worse if you don't yes but guess what's worse if you don't eat the greens you're not going to get eat the greens you're not going to get eat the greens you're not going to get enough folate although nowadays Fage so enough folate although nowadays Fage so enough folate although nowadays Fage so important it's it's you know it's it's important it's it's you know it's it's important it's it's you know it's it's in every processed food they put the in every processed food they put the in every processed food they put the oxid form of it folic acid which we can oxid form of it folic acid which we can oxid form of it folic acid which we can get into um you know it's get into um you know it's get into um you know it's it's it's kind of one of those things it's it's kind of one of those things it's it's kind of one of those things where it's like oh it's it's it's a it's where it's like oh it's it's it's a it's where it's like oh it's it's it's a it's another form of of folate and um it another form of of folate and um it another form of of folate and um it is more more stable which is why it's is more more stable which is why it's is more more stable which is why it's used um in processed foods rather than used um in processed foods rather than used um in processed foods rather than folate but uh it's it is not the exact folate but uh it's it is not the exact folate but uh it's it is not the exact same as folate so it's preferable if same as folate so it's preferable if same as folate so it's preferable if you're going to get the folate from your you're going to get the folate from your you're going to get the folate from your diet from leafy greens let's come back diet from leafy greens let's come back diet from leafy greens let's come back to sort of the framework for approaching to sort of the framework for approaching to sort of the framework for approaching this and so we've talked about
33:00this and so we've talked about this and so we've talked about micronutrients a little bit let's talk micronutrients a little bit let's talk micronutrients a little bit let's talk about macro so I mean so I'm sitting about macro so I mean so I'm sitting about macro so I mean so I'm sitting here talking about all these here talking about all these here talking about all these micronutrients and it it was like micronutrients and it it was like micronutrients and it it was like vegetables was a big thing we're talking vegetables was a big thing we're talking vegetables was a big thing we're talking about right but we also hit on Omega-3s about right but we also hit on Omega-3s about right but we also hit on Omega-3s and that was fish protein right so fish and that was fish protein right so fish and that was fish protein right so fish is a source of protein protein is you is a source of protein protein is you is a source of protein protein is you know amino acids are something that we know amino acids are something that we know amino acids are something that we need to get from our diet every day and need to get from our diet every day and need to get from our diet every day and you know we much like we store glucose you know we much like we store glucose you know we much like we store glucose as glycogen in our liver in our muscles as glycogen in our liver in our muscles as glycogen in our liver in our muscles we store fat like triglycerides right we store fat like triglycerides right we store fat like triglycerides right adapost tissue we don't really store adapost tissue we don't really store adapost tissue we don't really store amino acids Although our muscle skeletal amino acids Although our muscle skeletal amino acids Although our muscle skeletal muscle is kind of a reservoir for them muscle is kind of a reservoir for them muscle is kind of a reservoir for them and during periods of fasting or low and during periods of fasting or low and during periods of fasting or low protein intake we pull from our muscle protein intake we pull from our muscle protein intake we pull from our muscle to get amino acids because they're to get amino acids because they're to get amino acids because they're essential to survive and what is that essential to survive and what is that essential to survive and what is that mean that means you're pulling important mean that means you're pulling important mean that means you're pulling important protein from your muscle and that does protein from your muscle and that does protein from your muscle and that does cause muscle atrophy so you want to cause muscle atrophy so you want to cause muscle atrophy so you want to avoid that right and so in order to help
34:00avoid that right and so in order to help avoid that right and so in order to help avoid that all these you know regulatory avoid that all these you know regulatory avoid that all these you know regulatory committees had come up with let's let's committees had come up with let's let's committees had come up with let's let's figure out how much protein people need figure out how much protein people need figure out how much protein people need to take in every single day to avoid to take in every single day to avoid to take in every single day to avoid those losses right you don't want to be those losses right you don't want to be those losses right you don't want to be pulling it from your muscle you want to pulling it from your muscle you want to pulling it from your muscle you want to replenish everything that that you're replenish everything that that you're replenish everything that that you're that you're losing every day and and so that you're losing every day and and so that you're losing every day and and so studies were done many many years ago studies were done many many years ago studies were done many many years ago and that number came up to be 0.8 grams and that number came up to be 0.8 grams and that number came up to be 0.8 grams of of of protein per kilogram of body weight is protein per kilogram of body weight is protein per kilogram of body weight is what was the recommended daily allowance what was the recommended daily allowance what was the recommended daily allowance for protein intake um fast forward for protein intake um fast forward for protein intake um fast forward decades you know you've got all this new decades you know you've got all this new decades you know you've got all this new science and new technology that's come science and new technology that's come science and new technology that's come out and new ways of measuring things and out and new ways of measuring things and out and new ways of measuring things and you know any scientist will tell you you know any scientist will tell you you know any scientist will tell you that your data is only as sensitive as that your data is only as sensitive as that your data is only as sensitive as you know the the tools that you're using you know the the tools that you're using you know the the tools that you're using okay and so um data from experts like Dr okay and so um data from experts like Dr okay and so um data from experts like Dr Stewart Phillips and others they started
35:00Stewart Phillips and others they started Stewart Phillips and others they started to you know look to you know look to you know look into how you measure protein losses and into how you measure protein losses and into how you measure protein losses and amino acid losses and and and turns out amino acid losses and and and turns out amino acid losses and and and turns out that those studies that were done that those studies that were done that those studies that were done decades ago were using tools that were o decades ago were using tools that were o decades ago were using tools that were o they were basically they were basically they were basically underestimating the losses of amino underestimating the losses of amino underestimating the losses of amino acids so it turns out using new acids so it turns out using new acids so it turns out using new techniques that are more sensitive that techniques that are more sensitive that techniques that are more sensitive that in order to just prevent your body from in order to just prevent your body from in order to just prevent your body from like pulling from you know your SK your like pulling from you know your SK your like pulling from you know your SK your your skeletal muscle to get amino acids your skeletal muscle to get amino acids your skeletal muscle to get amino acids the minimum amount of protein you need the minimum amount of protein you need the minimum amount of protein you need to take in is actually to take in is actually to take in is actually 1.2 grams per kilogram body weight Which 1.2 grams per kilogram body weight Which 1.2 grams per kilogram body weight Which is higher than the 0.8 grams per is higher than the 0.8 grams per is higher than the 0.8 grams per kilogram body weight right so um and kilogram body weight right so um and kilogram body weight right so um and that's just you know to the bare minimum that's just you know to the bare minimum that's just you know to the bare minimum like the minimum amount you need to like the minimum amount you need to like the minimum amount you need to prevent Lo like again to prevent your prevent Lo like again to prevent your prevent Lo like again to prevent your your body from pulling from muscle and your body from pulling from muscle and your body from pulling from muscle and um and they also did some studies um and they also did some studies um and they also did some studies looking at well what if you're looking at well what if you're looking at well what if you're physically active right you're you're physically active right you're you're physically active right you're you're causing damage to your muscle you're
36:00causing damage to your muscle you're causing damage to your muscle you're using a lot of energy I mean lots of using a lot of energy I mean lots of using a lot of energy I mean lots of things going on um that number goes up things going on um that number goes up things going on um that number goes up to to to 1.6 grams of protein per kilogram body 1.6 grams of protein per kilogram body 1.6 grams of protein per kilogram body weight and um this was a big eye opener weight and um this was a big eye opener weight and um this was a big eye opener for me a couple of years ago when I for me a couple of years ago when I for me a couple of years ago when I talked to to Dr Phillips and started talked to to Dr Phillips and started talked to to Dr Phillips and started looking and reading his research because looking and reading his research because looking and reading his research because I always thought people were getting I always thought people were getting I always thought people were getting enough protein I thought oh well people enough protein I thought oh well people enough protein I thought oh well people are getting enough and turns out a lot are getting enough and turns out a lot are getting enough and turns out a lot of people are not getting enough protein of people are not getting enough protein of people are not getting enough protein because they are not getting that at because they are not getting that at because they are not getting that at least that 1.2 grams per kilogram you least that 1.2 grams per kilogram you least that 1.2 grams per kilogram you know body weight bare minimum and and so know body weight bare minimum and and so know body weight bare minimum and and so um that I think is you have to think um that I think is you have to think um that I think is you have to think about okay well where do I get my about okay well where do I get my about okay well where do I get my protein meat is all animal Meats protein meat is all animal Meats protein meat is all animal Meats probably one of the best sources because probably one of the best sources because probably one of the best sources because essential amino acids are very highly essential amino acids are very highly essential amino acids are very highly concentrated in poultry and Meat and concentrated in poultry and Meat and concentrated in poultry and Meat and Fish um if you're a vegetarian or a Fish um if you're a vegetarian or a Fish um if you're a vegetarian or a vegan you just have to really work vegan you just have to really work vegan you just have to really work really hard and supplement with protein really hard and supplement with protein really hard and supplement with protein powders and stuff to kind of get that I powders and stuff to kind of get that I powders and stuff to kind of get that I mean acid composition up is is all sort
37:00mean acid composition up is is all sort mean acid composition up is is all sort of like uh animal protein the same like of like uh animal protein the same like of like uh animal protein the same like is I would imagine you need a a complete is I would imagine you need a a complete is I would imagine you need a a complete set of sort of amino acids for it to be set of sort of amino acids for it to be set of sort of amino acids for it to be the most bio available in your body I the most bio available in your body I the most bio available in your body I don't know what I'm talking about here don't know what I'm talking about here don't know what I'm talking about here obviously uh but is there like a big obviously uh but is there like a big obviously uh but is there like a big difference between steak and chicken and difference between steak and chicken and difference between steak and chicken and sort of other sources of protein that we sort of other sources of protein that we sort of other sources of protein that we typically think of there are differences typically think of there are differences typically think of there are differences with respect to their their with respect to their their with respect to their their micronutrient profiles in in general micronutrient profiles in in general micronutrient profiles in in general like you know like steak has a lot more like you know like steak has a lot more like you know like steak has a lot more iron for example you know there's a lot iron for example you know there's a lot iron for example you know there's a lot of zinc in like shellfish like oysters of zinc in like shellfish like oysters of zinc in like shellfish like oysters so you know but with respect to just the so you know but with respect to just the so you know but with respect to just the essential amino acids you know like essential amino acids you know like essential amino acids you know like getting them from those any of those getting them from those any of those getting them from those any of those sources like like fleshy sources you sources like like fleshy sources you sources like like fleshy sources you know meat poultry um fish is pretty good know meat poultry um fish is pretty good know meat poultry um fish is pretty good with respect to like protein you will with respect to like protein you will with respect to like protein you will find that they'll like per ounce of you find that they'll like per ounce of you find that they'll like per ounce of you know food that you're eating maybe know food that you're eating maybe know food that you're eating maybe there's like a little bit more more in there's like a little bit more more in there's like a little bit more more in like denser in meat than fish or
38:00like denser in meat than fish or like denser in meat than fish or something like that but um yeah there's something like that but um yeah there's something like that but um yeah there's there there are there are subtle there there are there are subtle there there are there are subtle differences between them but also just differences between them but also just differences between them but also just in the whole micronutrient profile in the whole micronutrient profile in the whole micronutrient profile itself right so like some of them have itself right so like some of them have itself right so like some of them have more zinc some of them have more you more zinc some of them have more you more zinc some of them have more you know Iron some of them have more B12 so know Iron some of them have more B12 so know Iron some of them have more B12 so things like that also and then fish have things like that also and then fish have things like that also and then fish have the omega-3 much more than steak so the omega-3 much more than steak so the omega-3 much more than steak so there's generally speaking there's a big there's generally speaking there's a big there's generally speaking there's a big difference in there like micronutrient difference in there like micronutrient difference in there like micronutrient composition generally speaking but with composition generally speaking but with composition generally speaking but with respect to the essential amino acids respect to the essential amino acids respect to the essential amino acids like if you're really trying to hit that like if you're really trying to hit that like if you're really trying to hit that 1.2 to 1.6 grams a day per per I mean 1.2 to 1.6 grams a day per per I mean 1.2 to 1.6 grams a day per per I mean 1.6 grams per kilogram body weight 1.6 grams per kilogram body weight 1.6 grams per kilogram body weight that's very important that's that's a that's very important that's that's a that's very important that's that's a lot it's a lot of protein it is it lot it's a lot of protein it is it lot it's a lot of protein it is it actually it's really a lot of protein actually it's really a lot of protein actually it's really a lot of protein especially for people that are especially for people that are especially for people that are physically active and you might be going physically active and you might be going physically active and you might be going well why why is that so important well well why why is that so important well well why why is that so important well like you know so if you are if you are like you know so if you are if you are like you know so if you are if you are constantly pulling amino acids from your constantly pulling amino acids from your constantly pulling amino acids from your muscle it's like pulling from your muscle it's like pulling from your muscle it's like pulling from your retirement fun early right like because retirement fun early right like because retirement fun early right like because when when you so our our muscle ma Mass when when you so our our muscle ma Mass when when you so our our muscle ma Mass Peak is probably I would say anywhere
39:00Peak is probably I would say anywhere Peak is probably I would say anywhere between 20 to 30 years old is when we're between 20 to 30 years old is when we're between 20 to 30 years old is when we're like Peak muscle mass after 30 as you like Peak muscle mass after 30 as you like Peak muscle mass after 30 as you get into 40 you start going down and and get into 40 you start going down and and get into 40 you start going down and and then you know you get to 50 even more so then you know you get to 50 even more so then you know you get to 50 even more so you start to it gets harder that's why you start to it gets harder that's why you start to it gets harder that's why exercise is so important as you age so exercise is so important as you age so exercise is so important as you age so important to maintain your your yeah I important to maintain your your yeah I important to maintain your your yeah I mean there's lots of reasons we can talk mean there's lots of reasons we can talk mean there's lots of reasons we can talk about aerobic exercise versus you know about aerobic exercise versus you know about aerobic exercise versus you know resistance training but resistance resistance training but resistance resistance training but resistance training is the other way to stimulate training is the other way to stimulate training is the other way to stimulate like skeletal muscle protein synthesis like skeletal muscle protein synthesis like skeletal muscle protein synthesis and increase muscle mass but also muscle and increase muscle mass but also muscle and increase muscle mass but also muscle strength both of those decline with age strength both of those decline with age strength both of those decline with age and you want to try to build up that and you want to try to build up that and you want to try to build up that muscle mass Reservoir earlier in life muscle mass Reservoir earlier in life muscle mass Reservoir earlier in life kind of like you do what your retirement kind of like you do what your retirement kind of like you do what your retirement fund right like you want to build it up fund right like you want to build it up fund right like you want to build it up because you're going to be pulling from because you're going to be pulling from because you're going to be pulling from it no matter what even if you're working it no matter what even if you're working it no matter what even if you're working out later in life you're still going to out later in life you're still going to out later in life you're still going to be pulling from it because you just lose be pulling from it because you just lose be pulling from it because you just lose more muscle mass and strength as you age more muscle mass and strength as you age more muscle mass and strength as you age it's just part of the aging process and it's just part of the aging process and it's just part of the aging process and so the more the more you can kind of so the more the more you can kind of so the more the more you can kind of counter that with resistance training counter that with resistance training counter that with resistance training with making sure you're getting enough
40:00with making sure you're getting enough with making sure you're getting enough protein then the better off you're going protein then the better off you're going protein then the better off you're going to be but you know it again it's like if to be but you know it again it's like if to be but you know it again it's like if if you didn't do it earlier in life it's if you didn't do it earlier in life it's if you didn't do it earlier in life it's never too late like that's something never too late like that's something never too late like that's something also to like keep in mind like don't also to like keep in mind like don't also to like keep in mind like don't give up like oh I'm already 50 it's too give up like oh I'm already 50 it's too give up like oh I'm already 50 it's too late for me um no because like you can late for me um no because like you can late for me um no because like you can you can get gains in muscle mass and you can get gains in muscle mass and you can get gains in muscle mass and really actually great gains in strength really actually great gains in strength really actually great gains in strength particularly with resistance training uh particularly with resistance training uh particularly with resistance training uh protein intake is one easy thing like a protein intake is one easy thing like a protein intake is one easy thing like a lot of people like Elder like our lot of people like Elder like our lot of people like Elder like our parents like so you know not everyone's parents like so you know not everyone's parents like so you know not everyone's exercising right they're not doing exercising right they're not doing exercising right they're not doing resistance training and so get that resistance training and so get that resistance training and so get that protein intake becomes even more protein intake becomes even more protein intake becomes even more important at that that point and important at that that point and important at that that point and something also that you might find something also that you might find something also that you might find interesting Shane is that we're talking interesting Shane is that we're talking interesting Shane is that we're talking about Omega-3s so there's some work from about Omega-3s so there's some work from about Omega-3s so there's some work from Chris mcclory um he's up he's up at um Chris mcclory um he's up he's up at um Chris mcclory um he's up he's up at um he's at uh he was at McMaster he's in uh he's at uh he was at McMaster he's in uh he's at uh he was at McMaster he's in uh he's in Canada gosh what university is he's in Canada gosh what university is he's in Canada gosh what university is he at now I forgot like slipped my mind he at now I forgot like slipped my mind he at now I forgot like slipped my mind but um he did training at McMaster and but um he did training at McMaster and but um he did training at McMaster and uh with Stu Phillips and he had
41:00uh with Stu Phillips and he had uh with Stu Phillips and he had basically done some research that have basically done some research that have basically done some research that have found Omega high dose Omega-3s could found Omega high dose Omega-3s could found Omega high dose Omega-3s could prevent disuse atrophy so like when prevent disuse atrophy so like when prevent disuse atrophy so like when people are older they're not using their people are older they're not using their people are older they're not using their muscles a lot and when you're not using muscles a lot and when you're not using muscles a lot and when you're not using your muscles a lot and you're certainly your muscles a lot and you're certainly your muscles a lot and you're certainly not getting enough protein you start to not getting enough protein you start to not getting enough protein you start to atrophy even more right but if there was atrophy even more right but if there was atrophy even more right but if there was like if he gave them a high dose omega-3 like if he gave them a high dose omega-3 like if he gave them a high dose omega-3 so this was like four grams a day four so this was like four grams a day four so this was like four grams a day four to five grams a day it totally prevented to five grams a day it totally prevented to five grams a day it totally prevented disuse atrophy disuse atrophy disuse atrophy and this was in younger they did the and this was in younger they did the and this was in younger they did the study in younger adults and younger study in younger adults and younger study in younger adults and younger females but it was like 50% less and um females but it was like 50% less and um females but it was like 50% less and um Chris Dr mccl has looked into a lot of Chris Dr mccl has looked into a lot of Chris Dr mccl has looked into a lot of other you know he's he's done some other other you know he's he's done some other other you know he's he's done some other studies and mechanism and looking into studies and mechanism and looking into studies and mechanism and looking into it and he thinks that what's happening it and he thinks that what's happening it and he thinks that what's happening is Omega-3s are sensitizing your is Omega-3s are sensitizing your is Omega-3s are sensitizing your skeletal muscle to amino acids in other skeletal muscle to amino acids in other skeletal muscle to amino acids in other words it's you're you're you're getting words it's you're you're you're getting words it's you're you're you're getting more amino acids into the M you're more amino acids into the M you're more amino acids into the M you're getting more bang for your buck so more getting more bang for your buck so more getting more bang for your buck so more amino acids uh are getting in when you amino acids uh are getting in when you amino acids uh are getting in when you have the Omega-3s there because yeah have the Omega-3s there because yeah have the Omega-3s there because yeah Omega-3s are really important for the
42:00Omega-3s are really important for the Omega-3s are really important for the the skeletal muscle like membrane and the skeletal muscle like membrane and the skeletal muscle like membrane and stuff and so it might be easier just to stuff and so it might be easier just to stuff and so it might be easier just to get the nutrients in I want to like get the nutrients in I want to like get the nutrients in I want to like start using this in a in a practical way start using this in a in a practical way start using this in a in a practical way right like so if I um were to make a right like so if I um were to make a right like so if I um were to make a smoothie in the morning what is the best smoothie in the morning what is the best smoothie in the morning what is the best thing to put in my body at the start of thing to put in my body at the start of thing to put in my body at the start of the day after having slept which means the day after having slept which means the day after having slept which means I've been I've been I've been fasting um what is like the the the most fasting um what is like the the the most fasting um what is like the the the most incredible smoothie you can think of that would just be full of health benefits for the day so it would have benefits for the day so it would have benefits for the day so it would have like omega-3 it would have protein like omega-3 it would have protein like omega-3 it would have protein powder it have like leafy like walk me powder it have like leafy like walk me powder it have like leafy like walk me through this what do you do you do this through this what do you do you do this through this what do you do you do this I do smoothie it does it doesn't have I do smoothie it does it doesn't have I do smoothie it does it doesn't have omega-3 but I'll walk you through my my omega-3 but I'll walk you through my my omega-3 but I'll walk you through my my my smoothie that I do I I probably about my smoothie that I do I I probably about my smoothie that I do I I probably about four to five days a week have have this four to five days a week have have this four to five days a week have have this smoothie and um typically this smoothie smoothie and um typically this smoothie smoothie and um typically this smoothie is is is about I don't know four or so kale about I don't know four or so kale about I don't know four or so kale leaves and that's usually my green leaves and that's usually my green leaves and that's usually my green source that I use and so I'm getting the
43:00source that I use and so I'm getting the source that I use and so I'm getting the Magnesium I'm getting the vitamin K I'm Magnesium I'm getting the vitamin K I'm Magnesium I'm getting the vitamin K I'm getting the folate but I'm also getting getting the folate but I'm also getting getting the folate but I'm also getting something in there called lutein and something in there called lutein and something in there called lutein and zanthin which is these are carotenoids zanthin which is these are carotenoids zanthin which is these are carotenoids much like beta carotene or asanin like much like beta carotene or asanin like much like beta carotene or asanin like we were talking about it's another one we were talking about it's another one we were talking about it's another one that accumulates in the eye rods and that accumulates in the eye rods and that accumulates in the eye rods and cones of the eye so it helps prevent cones of the eye so it helps prevent cones of the eye so it helps prevent macular degeneration but it accumulates macular degeneration but it accumulates macular degeneration but it accumulates in the brain as well and it's so in the brain as well and it's so in the brain as well and it's so interesting because there's been studies interesting because there's been studies interesting because there's been studies that have shown that that like giving that have shown that that like giving that have shown that that like giving older adults like supplementing with older adults like supplementing with older adults like supplementing with something like like 20 something like 20 something like like 20 something like 20 something like like 20 something like 20 migs which is what like three k leaves migs which is what like three k leaves migs which is what like three k leaves has of lutein I mean it's like really has of lutein I mean it's like really has of lutein I mean it's like really equivalent to just getting it from the equivalent to just getting it from the equivalent to just getting it from the greens um it improves neural efficiency greens um it improves neural efficiency greens um it improves neural efficiency so so basically like your brain works so so basically like your brain works so so basically like your brain works better with less energy um there's been better with less energy um there's been better with less energy um there's been other studies in older adults where other studies in older adults where other studies in older adults where giving them Lutine and zanthin will giving them Lutine and zanthin will giving them Lutine and zanthin will improve crystallized intelligence so improve crystallized intelligence so improve crystallized intelligence so that's basically as you get older it's that's basically as you get older it's that's basically as you get older it's the ability to still kind of use all the the ability to still kind of use all the the ability to still kind of use all the information that you've learned
44:00information that you've learned information that you've learned throughout your life and like still use throughout your life and like still use throughout your life and like still use it I don't know if that makes sense but it I don't know if that makes sense but it I don't know if that makes sense but um so anyways I know I'm going on a um so anyways I know I'm going on a um so anyways I know I'm going on a tangent here but it's it's something tangent here but it's it's something tangent here but it's it's something people don't think about there's other people don't think about there's other people don't think about there's other compounds in these in these greens that compounds in these in these greens that compounds in these in these greens that are not micronutrients they not are not micronutrients they not are not micronutrients they not essential vitamins and minerals and essential vitamins and minerals and essential vitamins and minerals and amino acids and fatty acids but they're amino acids and fatty acids but they're amino acids and fatty acids but they're like these like these like these phytochemicals and they're it's phytochemicals and they're it's phytochemicals and they're it's interesting because they're so interesting because they're so interesting because they're so beneficial for us and lutein zanthin is beneficial for us and lutein zanthin is beneficial for us and lutein zanthin is another one another one of those they're another one another one of those they're another one another one of those they're carotenoids they're not essential but carotenoids they're not essential but carotenoids they're not essential but they're doing beneficial things and they're doing beneficial things and they're doing beneficial things and they're accumulating in the brain it's they're accumulating in the brain it's they're accumulating in the brain it's so interesting right and some and so interesting right and some and so interesting right and some and there's been randomized control trials there's been randomized control trials there's been randomized control trials showing that it improves again those showing that it improves again those showing that it improves again those those markers of cognition that I those markers of cognition that I those markers of cognition that I mentioned um so so that's the kale it mentioned um so so that's the kale it mentioned um so so that's the kale it also has fiber right fiber is great for also has fiber right fiber is great for also has fiber right fiber is great for your your your gut and then um I also add an avocado gut and then um I also add an avocado gut and then um I also add an avocado and avocado also increases the and avocado also increases the and avocado also increases the bioavailability of those corot noids the bioavailability of those corot noids the bioavailability of those corot noids the lutein and zanthin by like up to sixfold
45:00lutein and zanthin by like up to sixfold lutein and zanthin by like up to sixfold anywhere between like 3 to sixfold so anywhere between like 3 to sixfold so anywhere between like 3 to sixfold so you're getting more of the lutein and you're getting more of the lutein and you're getting more of the lutein and zanthin you're basically making them zanthin you're basically making them zanthin you're basically making them more bioavailable by adding the avocado more bioavailable by adding the avocado more bioavailable by adding the avocado also it's a great source of mono also it's a great source of mono also it's a great source of mono unsaturated fat avocados are high in unsaturated fat avocados are high in unsaturated fat avocados are high in potassium something like 96% of the US potassium something like 96% of the US potassium something like 96% of the US population doesn't get enough potassium population doesn't get enough potassium population doesn't get enough potassium and so that's another thing you're and so that's another thing you're and so that's another thing you're getting from avocados I I personally getting from avocados I I personally getting from avocados I I personally like it because it makes the the like it because it makes the the like it because it makes the the Smoothie creamy and then I add a ton of Smoothie creamy and then I add a ton of Smoothie creamy and then I add a ton of frozen blueberries um and blueberries frozen blueberries um and blueberries frozen blueberries um and blueberries are yes you're getting your vitamin C are yes you're getting your vitamin C are yes you're getting your vitamin C and you're getting some fermentable and you're getting some fermentable and you're getting some fermentable Fiber for the gut but they're also high Fiber for the gut but they're also high Fiber for the gut but they're also high in those phytochemicals so they have in those phytochemicals so they have in those phytochemicals so they have polyphenols in them and they have um polyphenols in them and they have um polyphenols in them and they have um anthocyanins and these things are anthocyanins and these things are anthocyanins and these things are they're like superpowers for the brain they're like superpowers for the brain they're like superpowers for the brain so there's been so many studies that so there's been so many studies that so there's been so many studies that have been done randomized control trials have been done randomized control trials have been done randomized control trials either with freeze dried blueberry either with freeze dried blueberry either with freeze dried blueberry extract or actually just blueberries
46:00extract or actually just blueberries extract or actually just blueberries showing it improves showing it improves showing it improves cognition um yeah it improves mood so cognition um yeah it improves mood so cognition um yeah it improves mood so when I was a postdoc I studied um I did when I was a postdoc I studied um I did when I was a postdoc I studied um I did some studies in people we were looking some studies in people we were looking some studies in people we were looking at freeze-dried blueberry powder I was at freeze-dried blueberry powder I was at freeze-dried blueberry powder I was looking at DNA damage in their blood looking at DNA damage in their blood looking at DNA damage in their blood cells so markers of those double cells so markers of those double cells so markers of those double stranded breaks I talked about like if stranded breaks I talked about like if stranded breaks I talked about like if you don't get enough folate it causes you don't get enough folate it causes you don't get enough folate it causes double stranded braks if you stand in double stranded braks if you stand in double stranded braks if you stand in ionizing radiation ionizing radiation ionizing radiation machine it causes double stranded breaks machine it causes double stranded breaks machine it causes double stranded breaks blueberries um people that are people blueberries um people that are people blueberries um people that are people that are eating terrible diets and that that are eating terrible diets and that that are eating terrible diets and that are you know overweight and obese have are you know overweight and obese have are you know overweight and obese have more double stranded breaks in their more double stranded breaks in their more double stranded breaks in their their blood cells so that's something their blood cells so that's something their blood cells so that's something that I've uh measured you know like I that I've uh measured you know like I that I've uh measured you know like I was doing some studies on that during my was doing some studies on that during my was doing some studies on that during my postdoc work and um we were getting a postdoc work and um we were getting a postdoc work and um we were getting a population of people that were population of people that were population of people that were overweight and obese and then giving overweight and obese and then giving overweight and obese and then giving them this free dried BL blueberry them this free dried BL blueberry them this free dried BL blueberry extract and over the course of four extract and over the course of four extract and over the course of four eight weeks it lowered their DNA damage eight weeks it lowered their DNA damage eight weeks it lowered their DNA damage so again so it's like got so again so it's like got so again so it's like got anti-inflammatory anti-inflammatory anti-inflammatory antioxidant um you know aspects to it
47:00antioxidant um you know aspects to it antioxidant um you know aspects to it personally it's like I I what I notice personally it's like I I what I notice personally it's like I I what I notice is like the mood enhancer it's like I is like the mood enhancer it's like I is like the mood enhancer it's like I get that blueberry and it's like whoa um get that blueberry and it's like whoa um get that blueberry and it's like whoa um but here's a really important thing I but here's a really important thing I but here's a really important thing I used to add bananas to my my my my used to add bananas to my my my my used to add bananas to my my my my smoothie years and years ago like 10 smoothie years and years ago like 10 smoothie years and years ago like 10 years ago or something and I lik the years ago or something and I lik the years ago or something and I lik the banana because it also it was like uh banana because it also it was like uh banana because it also it was like uh made it more creamy this is before I made it more creamy this is before I made it more creamy this is before I like started doing the Vado and you know like started doing the Vado and you know like started doing the Vado and you know there's some it's not that bananas are there's some it's not that bananas are there's some it's not that bananas are bad for you but they have this enzyme in bad for you but they have this enzyme in bad for you but they have this enzyme in them called polyphenol oxidase po well them called polyphenol oxidase po well them called polyphenol oxidase po well as the name implies it breaks down as the name implies it breaks down as the name implies it breaks down polyphenols which is what you want from polyphenols which is what you want from polyphenols which is what you want from the blueberries to get the benefits in the blueberries to get the benefits in the blueberries to get the benefits in the brain and the benefits yeah exactly the brain and the benefits yeah exactly the brain and the benefits yeah exactly what your mouth a jaw drop yeah it's what your mouth a jaw drop yeah it's what your mouth a jaw drop yeah it's like so there was a very very recent like so there was a very very recent like so there was a very very recent study in 2023 that came out and this was study in 2023 that came out and this was study in 2023 that came out and this was a controlled trial where people were a controlled trial where people were a controlled trial where people were given a smoothie with blueberries either given a smoothie with blueberries either given a smoothie with blueberries either with with and without the banana and with with and without the banana and with with and without the banana and then metabolites of polyphenols were
48:00then metabolites of polyphenols were then metabolites of polyphenols were measured in their their urine and blood measured in their their urine and blood measured in their their urine and blood and if they had the banana their and if they had the banana their and if they had the banana their polyphenol levels were just plummeted polyphenol levels were just plummeted polyphenol levels were just plummeted like they weren't getting them from the like they weren't getting them from the like they weren't getting them from the blueberries and this is I'll tell you blueberries and this is I'll tell you blueberries and this is I'll tell you what's enraging about it is anywhere you what's enraging about it is anywhere you what's enraging about it is anywhere you go you like if you want to buy a go you like if you want to buy a go you like if you want to buy a smoothie when you're out and about smoothie when you're out and about smoothie when you're out and about everything has a has a banana in it and everything has a has a banana in it and everything has a has a banana in it and you know like I'm a parent and so I like you know like I'm a parent and so I like you know like I'm a parent and so I like you know I'm out about and I have my my you know I'm out about and I have my my you know I'm out about and I have my my kid with me and it's like I want to get kid with me and it's like I want to get kid with me and it's like I want to get them a smoothie and it has blueberries them a smoothie and it has blueberries them a smoothie and it has blueberries in it and I'm like but it also has a in it and I'm like but it also has a in it and I'm like but it also has a banana and I'm like but you know there's banana and I'm like but you know there's banana and I'm like but you know there's been studies on children as well and been studies on children as well and been studies on children as well and giving children blueberries improves giving children blueberries improves giving children blueberries improves their their cognition so they they their their cognition so they they their their cognition so they they perform better on like tests cognitive perform better on like tests cognitive perform better on like tests cognitive tests and stuff and so you know it's not tests and stuff and so you know it's not tests and stuff and so you know it's not just good for adults it's like just good for adults it's like just good for adults it's like throughout the lifespan and so now I throughout the lifespan and so now I throughout the lifespan and so now I have to like tell them okay don't put have to like tell them okay don't put have to like tell them okay don't put the banana but like everywhere you go the banana but like everywhere you go the banana but like everywhere you go there's a banana W that's that's I'm there's a banana W that's that's I'm there's a banana W that's that's I'm going to give you my smoothie recipe going to give you my smoothie recipe going to give you my smoothie recipe after and you can grate it but I'm going after and you can grate it but I'm going after and you can grate it but I'm going to switch it the banana starting to switch it the banana starting to switch it the banana starting tomorrow but okay so we have kale leaves
49:00tomorrow but okay so we have kale leaves tomorrow but okay so we have kale leaves avocado frozen blueberries and protein avocado frozen blueberries and protein avocado frozen blueberries and protein powder so um I'll do especially if I'm powder so um I'll do especially if I'm powder so um I'll do especially if I'm doing it like you said first thing in doing it like you said first thing in doing it like you said first thing in the morning when I'm and if sometimes the morning when I'm and if sometimes the morning when I'm and if sometimes I'll have my smoothie in the afternoon I'll have my smoothie in the afternoon I'll have my smoothie in the afternoon in which case like if I didn't work out in which case like if I didn't work out in which case like if I didn't work out and I've already gotten my protein like and I've already gotten my protein like and I've already gotten my protein like I won't put the protein powder but these I won't put the protein powder but these I won't put the protein powder but these days I'm mostly always putting them to days I'm mostly always putting them to days I'm mostly always putting them to be honest I'm like doing something every be honest I'm like doing something every be honest I'm like doing something every day and so and I just it's hard to get day and so and I just it's hard to get day and so and I just it's hard to get the protein requirement for me so I the protein requirement for me so I the protein requirement for me so I usually do um some whey protein and then usually do um some whey protein and then usually do um some whey protein and then I also add a little bit of hydrolyzed I also add a little bit of hydrolyzed I also add a little bit of hydrolyzed collagen powder as well so uh there's collagen powder as well so uh there's collagen powder as well so uh there's there's some studies showing I mean if there's some studies showing I mean if there's some studies showing I mean if you're getting the protein you probably you're getting the protein you probably you're getting the protein you probably don't need the hydrolyzed collagen don't need the hydrolyzed collagen don't need the hydrolyzed collagen powder but there I personally there's powder but there I personally there's powder but there I personally there's studies showing that um randomized studies showing that um randomized studies showing that um randomized control trials showing that it improves control trials showing that it improves control trials showing that it improves like skin like skin like skin elasticity and you know things that I'm elasticity and you know things that I'm elasticity and you know things that I'm also interested in addition uh with also interested in addition uh with also interested in addition uh with respect to skin I mean there's all sorts respect to skin I mean there's all sorts respect to skin I mean there's all sorts of studies also showing it helps with of studies also showing it helps with of studies also showing it helps with joint health and this and that I mean so joint health and this and that I mean so joint health and this and that I mean so um you know I don't know I I like adding um you know I don't know I I like adding um you know I don't know I I like adding that as well and then the other thing I that as well and then the other thing I that as well and then the other thing I add is I do a little bit of Moringa add is I do a little bit of Moringa add is I do a little bit of Moringa powder so
50:00powder so powder so Moringa is it's a plant it's it's high Moringa is it's a plant it's it's high Moringa is it's a plant it's it's high in some micronutrients like it has in some micronutrients like it has in some micronutrients like it has things like zinc and iron and magnesium things like zinc and iron and magnesium things like zinc and iron and magnesium but it also has something in it that is but it also has something in it that is but it also has something in it that is called um called um called um moringen and it is a moringen and it is a moringen and it is a phytochemical that is very similar to phytochemical that is very similar to phytochemical that is very similar to sulfurane which is found in like sulfurane which is found in like sulfurane which is found in like broccoli broccoli Sprouts it's really broccoli broccoli Sprouts it's really broccoli broccoli Sprouts it's really high in broccoli sprouts and it high in broccoli sprouts and it high in broccoli sprouts and it activates genetic Pathways in our body activates genetic Pathways in our body activates genetic Pathways in our body the same ones that sulfurane activates the same ones that sulfurane activates the same ones that sulfurane activates that have been shown to increase that have been shown to increase that have been shown to increase antioxidants in the brain like antioxidants in the brain like antioxidants in the brain like glutathione that have been shown to glutathione that have been shown to glutathione that have been shown to lower DNA damage in our cells all sorts lower DNA damage in our cells all sorts lower DNA damage in our cells all sorts of benefits but the other thing that it of benefits but the other thing that it of benefits but the other thing that it does and I've noticed this so I used to does and I've noticed this so I used to does and I've noticed this so I used to wear a continuous glucose monitor like wear a continuous glucose monitor like wear a continuous glucose monitor like for years and um it lowers it blunts the for years and um it lowers it blunts the for years and um it lowers it blunts the postprandial glucose rise from a postprandial glucose rise from a postprandial glucose rise from a smoothie when I put Moringa powder in it smoothie when I put Moringa powder in it smoothie when I put Moringa powder in it and I reached out to an expert Dr Jed
51:00and I reached out to an expert Dr Jed and I reached out to an expert Dr Jed fahe who's done a lot of research on you fahe who's done a lot of research on you fahe who's done a lot of research on you know these compound compounds and I was know these compound compounds and I was know these compound compounds and I was like have you seen anything and he's like have you seen anything and he's like have you seen anything and he's like oh yeah this is being explored he like oh yeah this is being explored he like oh yeah this is being explored he like totally knew about it and um as you like totally knew about it and um as you like totally knew about it and um as you look into the literature you can start look into the literature you can start look into the literature you can start to find some studies on Moringa actually to find some studies on Moringa actually to find some studies on Moringa actually improving blood glucose levels and so I improving blood glucose levels and so I improving blood glucose levels and so I put that in my smity as well now that's put that in my smity as well now that's put that in my smity as well now that's a little spicy tasting I would say if a little spicy tasting I would say if a little spicy tasting I would say if you're like in one of those moods where you're like in one of those moods where you're like in one of those moods where you don't want the like you don't want the like you don't want the like like not so great tasting smoothie you like not so great tasting smoothie you like not so great tasting smoothie you know you can skip the moringa or go go know you can skip the moringa or go go know you can skip the moringa or go go for a smaller amount but I do like a big for a smaller amount but I do like a big for a smaller amount but I do like a big heaping tablespoon of it oh and then I heaping tablespoon of it oh and then I heaping tablespoon of it oh and then I add some water yeah water to kind of mix add some water yeah water to kind of mix add some water yeah water to kind of mix it up that's pretty cool I'm GNA give it up that's pretty cool I'm GNA give it up that's pretty cool I'm GNA give you my smoothie you can give me a great you my smoothie you can give me a great you my smoothie you can give me a great on this and keep in mind I a parent uh on this and keep in mind I a parent uh on this and keep in mind I a parent uh of two boys who devour food so we came of two boys who devour food so we came of two boys who devour food so we came up with this and I've never told anybody up with this and I've never told anybody up with this and I've never told anybody that the exact recipe before but here that the exact recipe before but here that the exact recipe before but here here's basically what it is and we call here's basically what it is and we call here's basically what it is and we call it the Tom Brady it the Tom Brady it the Tom Brady because they they wanted to call it the because they they wanted to call it the because they they wanted to call it the goat smoothie so we ended up calling it
52:00goat smoothie so we ended up calling it goat smoothie so we ended up calling it The Tom Brady so we this is what we call The Tom Brady so we this is what we call The Tom Brady so we this is what we call it at home it's got protein powder in it it at home it's got protein powder in it it at home it's got protein powder in it it's got ag1 It's got walnuts it's got it's got ag1 It's got walnuts it's got it's got ag1 It's got walnuts it's got blueberries yogurt almond milk but like blueberries yogurt almond milk but like blueberries yogurt almond milk but like real almond milk no other additives or real almond milk no other additives or real almond milk no other additives or anything banana chia seeds and hemp anything banana chia seeds and hemp anything banana chia seeds and hemp seeds yeah so you're going for the the seeds yeah so you're going for the the seeds yeah so you're going for the the the the kind of Omega-3 that's in those the the kind of Omega-3 that's in those the the kind of Omega-3 that's in those plant sources like walnuts and chia plant sources like walnuts and chia plant sources like walnuts and chia seeds um is seeds um is seeds um is ala and um we were talking a lot about ala and um we were talking a lot about ala and um we were talking a lot about the EPA and DHA which are from the the EPA and DHA which are from the the EPA and DHA which are from the Marine sources ala I mean now walnuts Marine sources ala I mean now walnuts Marine sources ala I mean now walnuts are great there's like studies showing are great there's like studies showing are great there's like studies showing like if you eat a handful of walnuts a like if you eat a handful of walnuts a like if you eat a handful of walnuts a day you're you know you have lower day you're you know you have lower day you're you know you have lower cancer risk and cardiovascular disease cancer risk and cardiovascular disease cancer risk and cardiovascular disease risk they're clearly good for you but um risk they're clearly good for you but um risk they're clearly good for you but um they're they're not the same as the EP they're they're not the same as the EP they're they're not the same as the EP and DHA so don't substitute I'll tell and DHA so don't substitute I'll tell and DHA so don't substitute I'll tell you you can so your body does convert you you can so your body does convert you you can so your body does convert ala from plant sources of omega 3 into ala from plant sources of omega 3 into ala from plant sources of omega 3 into EPA and DHA which is essentially what
53:00EPA and DHA which is essentially what EPA and DHA which is essentially what your the final products that you need your the final products that you need your the final products that you need are but everybody does it differently are but everybody does it differently are but everybody does it differently and the conversion efficiency is about and the conversion efficiency is about and the conversion efficiency is about 5% now women when they're making when 5% now women when they're making when 5% now women when they're making when they're high in estrogen that can go up they're high in estrogen that can go up they're high in estrogen that can go up really they can go up much higher and um really they can go up much higher and um really they can go up much higher and um I think that's because because during I think that's because because during I think that's because because during pregnancy and child development in pregnancy and child development in pregnancy and child development in utero the the DHA is so important that utero the the DHA is so important that utero the the DHA is so important that your body makes sure you're just turning your body makes sure you're just turning your body makes sure you're just turning all that ala into that that DHA because all that ala into that that DHA because all that ala into that that DHA because when you're pregnant your estrogen level when you're pregnant your estrogen level when you're pregnant your estrogen level go go it's like a 100 fold higher it's go go it's like a 100 fold higher it's go go it's like a 100 fold higher it's like super high but um so if there are like super high but um so if there are like super high but um so if there are people that are relying on just plant people that are relying on just plant people that are relying on just plant sources of sources of sources of Omega-3 that is a mistake and if you do Omega-3 that is a mistake and if you do Omega-3 that is a mistake and if you do an omega-3 index test and there's you an omega-3 index test and there's you an omega-3 index test and there's you know Omega Quant is probably one of the know Omega Quant is probably one of the know Omega Quant is probably one of the best places to do that um then you'll best places to do that um then you'll best places to do that um then you'll figure you'll figure that out really figure you'll figure that out really figure you'll figure that out really quick that you're okay well yeah well quick that you're okay well yeah well quick that you're okay well yeah well this is great right so like what would this is great right so like what would this is great right so like what would we supplement here we we take out the
54:00we supplement here we we take out the we supplement here we we take out the bananas and because they're bananas and because they're bananas and because they're counteracting the blueberries we'd add counteracting the blueberries we'd add counteracting the blueberries we'd add avocado that's a lot of fat in there avocado that's a lot of fat in there avocado that's a lot of fat in there what else would we like take out or add what else would we like take out or add what else would we like take out or add or or switch what would you say so or or switch what would you say so or or switch what would you say so you're you're doing the AG greens as you're you're doing the AG greens as you're you're doing the AG greens as your source of green uh I'm doing that your source of green uh I'm doing that your source of green uh I'm doing that as sort of like the base vitamin because as sort of like the base vitamin because as sort of like the base vitamin because they have a daily multivitamin and I they have a daily multivitamin and I they have a daily multivitamin and I just count that as their multivitamin just count that as their multivitamin just count that as their multivitamin okay but what did you add any greens in okay but what did you add any greens in okay but what did you add any greens in there I didn't so that would be that there I didn't so that would be that there I didn't so that would be that would be something that I would like add would be something that I would like add would be something that I would like add some sneak some kale leaves in oh my God some sneak some kale leaves in oh my God some sneak some kale leaves in oh my God if they saw that they wouldn't no don't if they saw that they wouldn't no don't if they saw that they wouldn't no don't let them see or do they do they have to let them see or do they do they have to let them see or do they do they have to make it to be part of it so I put K make it to be part of it so I put K make it to be part of it so I put K leaves in in my sons um or even Roma leaves in in my sons um or even Roma leaves in in my sons um or even Roma lettuce you know that would be don't put lettuce you know that would be don't put lettuce you know that would be don't put chard in there so here's the other thing chard in there so here's the other thing chard in there so here's the other thing so there's really not a lot of foods so there's really not a lot of foods so there's really not a lot of foods that can go into a smoothie that would that can go into a smoothie that would that can go into a smoothie that would degrade the polyphenols because they're degrade the polyphenols because they're degrade the polyphenols because they're high in that enzyme polyphenol oxidase high in that enzyme polyphenol oxidase high in that enzyme polyphenol oxidase but the ones that are are bananas and but the ones that are are bananas and but the ones that are are bananas and and beets and anything in that family so and beets and anything in that family so and beets and anything in that family so like chard I used to put chard in my like chard I used to put chard in my like chard I used to put chard in my smoothie like like Swiss chard you know
55:00smoothie like like Swiss chard you know smoothie like like Swiss chard you know like they're so it's so good and look like they're so it's so good and look like they're so it's so good and look these are great foods to eat like just these are great foods to eat like just these are great foods to eat like just don't put them in your smoothie with don't put them in your smoothie with don't put them in your smoothie with blueberries not with blueberries blueberries not with blueberries blueberries not with blueberries exactly um so I I mean I used to put exactly um so I I mean I used to put exactly um so I I mean I used to put chart in my smoothie and and it was just chart in my smoothie and and it was just chart in my smoothie and and it was just like like this this like changed my like like this this like changed my like like this this like changed my world I was like this is unbelievable I world I was like this is unbelievable I world I was like this is unbelievable I can't you know thankfully I stopped can't you know thankfully I stopped can't you know thankfully I stopped doing the banana and my smoothie quite doing the banana and my smoothie quite doing the banana and my smoothie quite in fact I just kind of just got lazy and in fact I just kind of just got lazy and in fact I just kind of just got lazy and it was like okay kale I just need like a it was like okay kale I just need like a it was like okay kale I just need like a base of like greens you know what I mean base of like greens you know what I mean base of like greens you know what I mean like years ago so even though this study like years ago so even though this study like years ago so even though this study just kind of came out last year I've just kind of came out last year I've just kind of came out last year I've I've been ahead of game on that I wish I I've been ahead of game on that I wish I I've been ahead of game on that I wish I I knew that they're going to blame me I knew that they're going to blame me I knew that they're going to blame me for their poor test results now they're for their poor test results now they're for their poor test results now they're going to be like like you know you sent going to be like like you know you sent going to be like like you know you sent us to school with blueberries and us to school with blueberries and us to school with blueberries and bananas dad like what were you think are bananas dad like what were you think are bananas dad like what were you think are they are they Physically Active they are they Physically Active they are they Physically Active cardiorespiratory Fitness is another cardiorespiratory Fitness is another cardiorespiratory Fitness is another thing that's like it correlates with thing that's like it correlates with thing that's like it correlates with academic performance so like the better academic performance so like the better academic performance so like the better fit the child is like that they score fit the child is like that they score fit the child is like that they score better on a lot of academic tests as better on a lot of academic tests as better on a lot of academic tests as well so okay I want to get to fit in a well so okay I want to get to fit in a well so okay I want to get to fit in a sec I want to cover uh sort of grass-fed sec I want to cover uh sort of grass-fed sec I want to cover uh sort of grass-fed and then heat and cold exposure and then
56:00and then heat and cold exposure and then and then heat and cold exposure and then we we can dive into fitness grass-fed we we can dive into fitness grass-fed we we can dive into fitness grass-fed non-grass fed is there a difference I non-grass fed is there a difference I non-grass fed is there a difference I see this everywhere between grass-fed see this everywhere between grass-fed see this everywhere between grass-fed butter non-g grass-fed butter grass-fed butter non-g grass-fed butter grass-fed butter non-g grass-fed butter grass-fed beef non-g grass-fed beef is there a beef non-g grass-fed beef is there a beef non-g grass-fed beef is there a difference from a a consumer point of difference from a a consumer point of difference from a a consumer point of view in terms of what I'm ingesting view in terms of what I'm ingesting view in terms of what I'm ingesting there there's slight differences there there there's slight differences there there there's slight differences there definitely um so we were just talking definitely um so we were just talking definitely um so we were just talking about the omega-3 profile so I would say about the omega-3 profile so I would say about the omega-3 profile so I would say one of the biggest differences is the one of the biggest differences is the one of the biggest differences is the omega-3 and then the Omega six profile omega-3 and then the Omega six profile omega-3 and then the Omega six profile in let's talk about meat like grass-fed in let's talk about meat like grass-fed in let's talk about meat like grass-fed you know cows that are grass-fed versus you know cows that are grass-fed versus you know cows that are grass-fed versus not and um so what I mean by that is not and um so what I mean by that is not and um so what I mean by that is like they're getting that plant source like they're getting that plant source like they're getting that plant source of Omega that ala that that plant source of Omega that ala that that plant source of Omega that ala that that plant source of Omega-3 they're getting if they're of Omega-3 they're getting if they're of Omega-3 they're getting if they're they're eating like grass right they're they're eating like grass right they're they're eating like grass right they're getting it from from the plants that getting it from from the plants that getting it from from the plants that they're eating and they're also not they're eating and they're also not they're eating and they're also not getting as much of what would be a type getting as much of what would be a type getting as much of what would be a type of food that is higher in Omega 6 so of food that is higher in Omega 6 so of food that is higher in Omega 6 so this would be like if they're being fed this would be like if they're being fed this would be like if they're being fed corn for example corn you know oil is
57:00corn for example corn you know oil is corn for example corn you know oil is like processed kind of like pellets or like processed kind of like pellets or like processed kind of like pellets or whatever you know um that that would be whatever you know um that that would be whatever you know um that that would be a so they would have if you're eating a so they would have if you're eating a so they would have if you're eating you know for example ground beef from a you know for example ground beef from a you know for example ground beef from a just conventional you know cow then just conventional you know cow then just conventional you know cow then you're going to have a lot more of the you're going to have a lot more of the you're going to have a lot more of the Omega 6 and less of the omega3 that's Omega 6 and less of the omega3 that's Omega 6 and less of the omega3 that's probably I never thought about this probably I never thought about this probably I never thought about this before but like you just said like we're before but like you just said like we're before but like you just said like we're not supposed to eat processed foods but not supposed to eat processed foods but not supposed to eat processed foods but then we're eating animals that are then we're eating animals that are then we're eating animals that are eating processed those Foods is it like eating processed those Foods is it like eating processed those Foods is it like the end of the world I think it's more the end of the world I think it's more the end of the world I think it's more important again this goes back to my important again this goes back to my important again this goes back to my take on nutrition and how to and take on nutrition and how to and take on nutrition and how to and thinking about the framework of how to thinking about the framework of how to thinking about the framework of how to eat and first and foremost I think the eat and first and foremost I think the eat and first and foremost I think the most important thing is how do I get most important thing is how do I get most important thing is how do I get these important vitamins and minerals these important vitamins and minerals these important vitamins and minerals and fatty acids and amino acids like and fatty acids and amino acids like and fatty acids and amino acids like protein how do I get all those right um protein how do I get all those right um protein how do I get all those right um then okay I'm getting I'm getting an then okay I'm getting I'm getting an then okay I'm getting I'm getting an idea of how I should be eating then it idea of how I should be eating then it idea of how I should be eating then it comes the next layer do I need to have comes the next layer do I need to have comes the next layer do I need to have organic or you know is a little bit of organic or you know is a little bit of organic or you know is a little bit of pesticides okay do I need to eat
58:00pesticides okay do I need to eat pesticides okay do I need to eat grass-fed or you know because at the end grass-fed or you know because at the end grass-fed or you know because at the end of the of the of the day food's day food's day food's expensive right yeah totally way more expensive right yeah totally way more expensive right yeah totally way more expensive now years exactly it's it's expensive now years exactly it's it's expensive now years exactly it's it's it's even worse now and so you know like it's even worse now and so you know like it's even worse now and so you know like you do kind of have to be practical as you do kind of have to be practical as you do kind of have to be practical as well so I do think it is better if you well so I do think it is better if you well so I do think it is better if you can get if you can afford it if not can get if you can afford it if not can get if you can afford it if not don't worry about it if you if you if don't worry about it if you if you if don't worry about it if you if you if not like the most important thing is not like the most important thing is not like the most important thing is because like okay well what's the deal because like okay well what's the deal because like okay well what's the deal with the what if you're eating with the what if you're eating with the what if you're eating conventional meat and you're getting a conventional meat and you're getting a conventional meat and you're getting a little bit higher omega-6 well if you're little bit higher omega-6 well if you're little bit higher omega-6 well if you're supplementing with fish oil over day who supplementing with fish oil over day who supplementing with fish oil over day who cares you're getting that you're getting cares you're getting that you're getting cares you're getting that you're getting that the Omega getting the omega-3 is that the Omega getting the omega-3 is that the Omega getting the omega-3 is what is most important it's and people what is most important it's and people what is most important it's and people are so focused on oh but the Omega 6 is are so focused on oh but the Omega 6 is are so focused on oh but the Omega 6 is so high when your body actually needs so high when your body actually needs so high when your body actually needs omega-6 so if you're getting it from omega-6 so if you're getting it from omega-6 so if you're getting it from like you know dietary sources versus like you know dietary sources versus like you know dietary sources versus like oils processed cooking oils and like oils processed cooking oils and like oils processed cooking oils and stuff and even that look I don't cook
59:00stuff and even that look I don't cook stuff and even that look I don't cook with vegetable oil I don't use vegetable with vegetable oil I don't use vegetable with vegetable oil I don't use vegetable oil at oil at oil at all however I'm going to be frank okay all however I'm going to be frank okay all however I'm going to be frank okay when you look at the data like there's when you look at the data like there's when you look at the data like there's data out there where taking people that data out there where taking people that data out there where taking people that are eating like a high saturated fat are eating like a high saturated fat are eating like a high saturated fat diet so they're eating more like butter diet so they're eating more like butter diet so they're eating more like butter uh you know saturated fat like coconut uh you know saturated fat like coconut uh you know saturated fat like coconut oil and substituting that with vegetable oil and substituting that with vegetable oil and substituting that with vegetable oil they actually either there's no oil they actually either there's no oil they actually either there's no effect in their cardiovascular disease effect in their cardiovascular disease effect in their cardiovascular disease risk or they do better in other words risk or they do better in other words risk or they do better in other words you can look at this two ways you can you can look at this two ways you can you can look at this two ways you can say oh well if it's the same saturated say oh well if it's the same saturated say oh well if it's the same saturated fat versus vegetable oil then clearly fat versus vegetable oil then clearly fat versus vegetable oil then clearly saturated Fat's not as bad as we thought saturated Fat's not as bad as we thought saturated Fat's not as bad as we thought it was that's true but the second way it was that's true but the second way it was that's true but the second way you can look at it is oh they you can look at it is oh they you can look at it is oh they substituted the saturated fat with the substituted the saturated fat with the substituted the saturated fat with the vegetable oil and it wasn't any worse so vegetable oil and it wasn't any worse so vegetable oil and it wasn't any worse so maybe the vegetable oil isn't killing us maybe the vegetable oil isn't killing us maybe the vegetable oil isn't killing us as bad as we thought and that's true and as bad as we thought and that's true and as bad as we thought and that's true and that's kind of like it's one of those that's kind of like it's one of those that's kind of like it's one of those things that in my head I'm like okay things that in my head I'm like okay things that in my head I'm like okay there's data showing and there's there's data showing and there's there's data showing and there's multiple studies showing this I mean multiple studies showing this I mean multiple studies showing this I mean multiple multiple Meta Meta analys Anis multiple multiple Meta Meta analys Anis multiple multiple Meta Meta analys Anis in other words they look at many many in other words they look at many many in other words they look at many many different trials and analyze them and
1:00different trials and analyze them and different trials and analyze them and and this is the one thing I like to and this is the one thing I like to and this is the one thing I like to point out point out point out because I still don't use them because because I still don't use them because because I still don't use them because when I think about it from like my when I think about it from like my when I think about it from like my mechanistic brain point of view it's mechanistic brain point of view it's mechanistic brain point of view it's like well vegetable oil is very high in like well vegetable oil is very high in like well vegetable oil is very high in polyunsaturated fat like we talked about polyunsaturated fat like we talked about polyunsaturated fat like we talked about Omega-3s being a type of Po they're Omega-3s being a type of Po they're Omega-3s being a type of Po they're prone to oxidation and when you add heat prone to oxidation and when you add heat prone to oxidation and when you add heat into the picture boom that's like tons into the picture boom that's like tons into the picture boom that's like tons of oxidation so perhaps in those studies of oxidation so perhaps in those studies of oxidation so perhaps in those studies where substituting saturated fat for where substituting saturated fat for where substituting saturated fat for vegetable were they putting vegetable vegetable were they putting vegetable vegetable were they putting vegetable oil on salads or were they frying it oil on salads or were they frying it oil on salads or were they frying it deep frying and you know like consuming deep frying and you know like consuming deep frying and you know like consuming oxidized lipids like we don't really oxidized lipids like we don't really oxidized lipids like we don't really know so I would say um it's still better know so I would say um it's still better know so I would say um it's still better to probably it's still better you're to probably it's still better you're to probably it's still better you're still better off avoiding the vegetable still better off avoiding the vegetable still better off avoiding the vegetable oil particularly for cooking like in oil particularly for cooking like in oil particularly for cooking like in anything that's with heat you know and anything that's with heat you know and anything that's with heat you know and then I mean obviously processed foods then I mean obviously processed foods then I mean obviously processed foods have tons of vegetable oil but that have have tons of vegetable oil but that have have tons of vegetable oil but that have been cooked at a high heat when you go been cooked at a high heat when you go been cooked at a high heat when you go out to eat I mean like those restaurants out to eat I mean like those restaurants out to eat I mean like those restaurants are using vegetable oil it's cheaper are using vegetable oil it's cheaper are using vegetable oil it's cheaper they're probably reusing it which is they're probably reusing it which is they're probably reusing it which is even more oxidized right I mean these
1:01even more oxidized right I mean these even more oxidized right I mean these are things like you don't want to think are things like you don't want to think are things like you don't want to think about you'll just never go out I me like about you'll just never go out I me like about you'll just never go out I me like you have to like enjoy life you have to like enjoy life you have to like enjoy life right not like you can't obsess over right not like you can't obsess over right not like you can't obsess over everything or like you become like a everything or like you become like a everything or like you become like a maniac but I think at the end of the day maniac but I think at the end of the day maniac but I think at the end of the day I just wanted to point out I just wanted to point out I just wanted to point out that maybe it's not as bad as like you that maybe it's not as bad as like you that maybe it's not as bad as like you think right because the data is showing think right because the data is showing think right because the data is showing what I already talked about um one thing what I already talked about um one thing what I already talked about um one thing we can all afford is vitamin D and we're we can all afford is vitamin D and we're we can all afford is vitamin D and we're all sort of lacking in that all sort of lacking in that all sort of lacking in that [Music] [Music]
1:02During certain times of the year During certain times of the year so you know winter early spring no UVB so you know winter early spring no UVB so you know winter early spring no UVB radiation happening especially in radiation happening especially in radiation happening especially in regions I mean I wouldn't say no I'm regions I mean I wouldn't say no I'm regions I mean I wouldn't say no I'm saying in regions where you're more saying in regions where you're more saying in regions where you're more Northern in Latitude something like Northern in Latitude something like Northern in Latitude something like above like the 37th parallel or above like the 37th parallel or above like the 37th parallel or something like that if you're looking on something like that if you're looking on something like that if you're looking on like a map so for example in Canada like like a map so for example in Canada like like a map so for example in Canada like you know you're not making vitamin D a you know you're not making vitamin D a you know you're not making vitamin D a good you know four or five months out of good you know four or five months out of good you know four or five months out of the year the year the year it's very it's very challenging to make it's very it's very challenging to make it's very it's very challenging to make a lot of vitamin D from being out in the a lot of vitamin D from being out in the a lot of vitamin D from being out in the sun summertime you know different lots
1:03sun summertime you know different lots sun summertime you know different lots of V UVB radiation right same thing is of V UVB radiation right same thing is of V UVB radiation right same thing is like well you're not laying out in the like well you're not laying out in the like well you're not laying out in the sun to get a tan in December because sun to get a tan in December because sun to get a tan in December because tanning is like if you're tanning you're tanning is like if you're tanning you're tanning is like if you're tanning you're also making some vitamin D at this like also making some vitamin D at this like also making some vitamin D at this like that the same process right the the UVB that the same process right the the UVB that the same process right the the UVB radiation is causing the same thing so radiation is causing the same thing so radiation is causing the same thing so um so you need to be in the Sun and you um so you need to be in the Sun and you um so you need to be in the Sun and you need to be at a certain time of year need to be at a certain time of year need to be at a certain time of year depending on where you live it all depending on where you live it all depending on where you live it all there's lots of things and um you there's lots of things and um you there's lots of things and um you mentioned sunscreen as well there's a mentioned sunscreen as well there's a mentioned sunscreen as well there's a lot of factors that are that are lot of factors that are that are lot of factors that are that are involved in you know the ability to involved in you know the ability to involved in you know the ability to produce vitamin D3 in the skin from the produce vitamin D3 in the skin from the produce vitamin D3 in the skin from the UVB radiation and that has to do with UVB radiation and that has to do with UVB radiation and that has to do with sunscreen so anything that blocks out sunscreen so anything that blocks out sunscreen so anything that blocks out UVB radiation is going to block out the UVB radiation is going to block out the UVB radiation is going to block out the ability to make vitamin D um melanin the ability to make vitamin D um melanin the ability to make vitamin D um melanin the the pigmentation that is like a the pigmentation that is like a the pigmentation that is like a sunscreen it's natural sunscreen and sunscreen it's natural sunscreen and sunscreen it's natural sunscreen and people that some people have like in people that some people have like in people that some people have like in some regions of the world that are some regions of the world that are some regions of the world that are certainly more equatorial um that is certainly more equatorial um that is certainly more equatorial um that is also a natural sunscreen it blocks out also a natural sunscreen it blocks out also a natural sunscreen it blocks out UVB radiation which is why your body
1:04UVB radiation which is why your body UVB radiation which is why your body responds when you're in the sun your responds when you're in the sun your responds when you're in the sun your body Tans because it's like oh next time body Tans because it's like oh next time body Tans because it's like oh next time I'm in the sun I need to protect myself I'm in the sun I need to protect myself I'm in the sun I need to protect myself it's a it's an it's a it's an it's a it's an adaptation right so um the other thing adaptation right so um the other thing adaptation right so um the other thing that regulates the production of vitamin that regulates the production of vitamin that regulates the production of vitamin D3 from the Sun is age so um the older D3 from the Sun is age so um the older D3 from the Sun is age so um the older you get the worse the the less I would you get the worse the the less I would you get the worse the the less I would say efficient your body is at making say efficient your body is at making say efficient your body is at making vitamin D3 from the Sun so for example a vitamin D3 from the Sun so for example a vitamin D3 from the Sun so for example a 70-year-old makes like four times less 70-year-old makes like four times less 70-year-old makes like four times less than their 20-year old former self and than their 20-year old former self and than their 20-year old former self and then um bioavailability of vitamin D3 is then um bioavailability of vitamin D3 is then um bioavailability of vitamin D3 is important as well and that's regulated important as well and that's regulated important as well and that's regulated by body mass and weight so so so you by body mass and weight so so so you by body mass and weight so so so you make vitamin D3 in your skin but it gets make vitamin D3 in your skin but it gets make vitamin D3 in your skin but it gets released into your released into your released into your bloodstream and um then it's converted bloodstream and um then it's converted bloodstream and um then it's converted into another form that is actually not a into another form that is actually not a into another form that is actually not a vitamin it's a steroid hormone so vitamin it's a steroid hormone so vitamin it's a steroid hormone so vitamin D is actually much more vitamin D is actually much more vitamin D is actually much more important it's not just a vitamin it's important it's not just a vitamin it's important it's not just a vitamin it's actually a hormone that our body needs
1:05actually a hormone that our body needs actually a hormone that our body needs and um body so B so basically the more and um body so B so basically the more and um body so B so basically the more body fat you have the less bioavailable body fat you have the less bioavailable body fat you have the less bioavailable vitamin D3 is and so you actually need vitamin D3 is and so you actually need vitamin D3 is and so you actually need more vitamin D3 the more body weight the more vitamin D3 the more body weight the more vitamin D3 the more body weight the more body fat that you have um so this more body fat that you have um so this more body fat that you have um so this hormone is is extremely important hormone is is extremely important hormone is is extremely important because it is regulating about 5% of the because it is regulating about 5% of the because it is regulating about 5% of the human genome the protein and Co coding human genome the protein and Co coding human genome the protein and Co coding Human Genome so it's a lot it's doing a Human Genome so it's a lot it's doing a Human Genome so it's a lot it's doing a lot of things and you can imagine so lot of things and you can imagine so lot of things and you can imagine so what it does there's actually a little what it does there's actually a little what it does there's actually a little sequence inside of our our DNA in you sequence inside of our our DNA in you sequence inside of our our DNA in you know it's it's a little repeat sequence know it's it's a little repeat sequence know it's it's a little repeat sequence that vitamin D recognizes and it like that vitamin D recognizes and it like that vitamin D recognizes and it like this whole complex of vitamin D in a this whole complex of vitamin D in a this whole complex of vitamin D in a receptor goes down and binds that little receptor goes down and binds that little receptor goes down and binds that little sequence of DNA and it turns on a gene sequence of DNA and it turns on a gene sequence of DNA and it turns on a gene or it turns off a gene and it and it or it turns off a gene and it and it or it turns off a gene and it and it does it in a very coordinated Manner and does it in a very coordinated Manner and does it in a very coordinated Manner and when you don't have enough vitamin D when you don't have enough vitamin D when you don't have enough vitamin D that stuff goes wrong and and so lots of that stuff goes wrong and and so lots of that stuff goes wrong and and so lots of things can can happen and um because of
1:06things can can happen and um because of things can can happen and um because of sunscreen because of our modern day sunscreen because of our modern day sunscreen because of our modern day Lifestyles we're inside technology we're Lifestyles we're inside technology we're Lifestyles we're inside technology we're on our computers less less farming less on our computers less less farming less on our computers less less farming less agricultural work out in the sun we're agricultural work out in the sun we're agricultural work out in the sun we're indoors majority of people are not indoors majority of people are not indoors majority of people are not getting enough vitamin D3 and so um getting enough vitamin D3 and so um getting enough vitamin D3 and so um something around 70% of the US something around 70% of the US something around 70% of the US population is insufficient in vitamin D3 population is insufficient in vitamin D3 population is insufficient in vitamin D3 so that that is defined as having blood so that that is defined as having blood so that that is defined as having blood levels of vitamin D less than 30 levels of vitamin D less than 30 levels of vitamin D less than 30 nanograms per milliliter and then a nanograms per milliliter and then a nanograms per milliliter and then a another percentage of the population is another percentage of the population is another percentage of the population is deficient so they'd be less than 20 deficient so they'd be less than 20 deficient so they'd be less than 20 nanograms per milliliter but we've been nanograms per milliliter but we've been nanograms per milliliter but we've been told like not to go outside we've been told like not to go outside we've been told like not to go outside we've been told to you know layer up the sunscreen told to you know layer up the sunscreen told to you know layer up the sunscreen we've been I mean are these things we've been I mean are these things we've been I mean are these things getting in the way of vitamin D are they getting in the way of vitamin D are they getting in the way of vitamin D are they helping us what how do we make sense of helping us what how do we make sense of helping us what how do we make sense of all this if you have you know fair skin all this if you have you know fair skin all this if you have you know fair skin and you're going out in the sun a lot and you're going out in the sun a lot and you're going out in the sun a lot then you can increase your risk for DNA
1:07then you can increase your risk for DNA then you can increase your risk for DNA damage and you know skin cancer is one damage and you know skin cancer is one damage and you know skin cancer is one like for example Australia so you know like for example Australia so you know like for example Australia so you know fair skinned PE Australia is like like fair skinned PE Australia is like like fair skinned PE Australia is like like the the meel melanoma cancer is like the the meel melanoma cancer is like the the meel melanoma cancer is like through the roof in in Australia and through the roof in in Australia and through the roof in in Australia and melanoma is like the worst type of skin melanoma is like the worst type of skin melanoma is like the worst type of skin cancer to get so um you know there's a cancer to get so um you know there's a cancer to get so um you know there's a lot of fair skinn people living there lot of fair skinn people living there lot of fair skinn people living there and Australia is very close to the and Australia is very close to the and Australia is very close to the equator you know there's there's equator you know there's there's equator you know there's there's definitely many months out of the Year definitely many months out of the Year definitely many months out of the Year where you're just lots and lots of VB where you're just lots and lots of VB where you're just lots and lots of VB radiation but um people that were sort radiation but um people that were sort radiation but um people that were sort of native to that region had darker um of native to that region had darker um of native to that region had darker um skin they had more melanin and so the skin they had more melanin and so the skin they had more melanin and so the solution to people that are more fair solution to people that are more fair solution to people that are more fair skinned living in Australia is actually skinned living in Australia is actually skinned living in Australia is actually sunscreen and a hat and um and a vitamin sunscreen and a hat and um and a vitamin sunscreen and a hat and um and a vitamin D3 supplement because you know like D3 supplement because you know like D3 supplement because you know like these people that are fair skinned in these people that are fair skinned in these people that are fair skinned in Australia migrated from like a region Australia migrated from like a region Australia migrated from like a region like you know Britain right where it was like you know Britain right where it was like you know Britain right where it was not like that it's much further from the not like that it's much further from the not like that it's much further from the equator and so their fair skin was an equator and so their fair skin was an equator and so their fair skin was an adaptation to help them make more D3 adaptation to help them make more D3 adaptation to help them make more D3 from a little bit of sun right that they from a little bit of sun right that they from a little bit of sun right that they get during the the summer and um you
1:08get during the the summer and um you get during the the summer and um you know spring and stuff so um yeah the the know spring and stuff so um yeah the the know spring and stuff so um yeah the the the question is where do you find the the question is where do you find the the question is where do you find the balance right like how much sun exposure balance right like how much sun exposure balance right like how much sun exposure is enough and do I need to supplement is enough and do I need to supplement is enough and do I need to supplement and do I have to wear sunscreen and I and do I have to wear sunscreen and I and do I have to wear sunscreen and I think that all depends on a variety of think that all depends on a variety of think that all depends on a variety of factors it isn't like a one-size factors it isn't like a one-size factors it isn't like a one-size fits-all it's like okay well where do fits-all it's like okay well where do fits-all it's like okay well where do you live do you live you know in you live do you live you know in you live do you live you know in Southern California like where I do do Southern California like where I do do Southern California like where I do do you live in Australia uh do you live in you live in Australia uh do you live in you live in Australia uh do you live in in Canada um where do you live like how in Canada um where do you live like how in Canada um where do you live like how much exposure to the sun are you getting much exposure to the sun are you getting much exposure to the sun are you getting um you know so those are those are all um you know so those are those are all um you know so those are those are all factors to keep in mind and then just factors to keep in mind and then just factors to keep in mind and then just measuring vitamin D levels where am I at measuring vitamin D levels where am I at measuring vitamin D levels where am I at then then you can go okay well clearly I then then you can go okay well clearly I then then you can go okay well clearly I don't wear sunscreen I don't go out in don't wear sunscreen I don't go out in don't wear sunscreen I don't go out in the sun a lot because I'm indoor work I the sun a lot because I'm indoor work I the sun a lot because I'm indoor work I work inside a lot so you know even work inside a lot so you know even work inside a lot so you know even without the sunscreen I'm still not you without the sunscreen I'm still not you without the sunscreen I'm still not you know getting enough vitamin D3 so you know getting enough vitamin D3 so you know getting enough vitamin D3 so you have to kind of measure something so is have to kind of measure something so is have to kind of measure something so is there a difference if I go out and buy a there a difference if I go out and buy a there a difference if I go out and buy a vitamin D3 vitamin D3 vitamin D3 supplement uh is there a difference
1:09supplement uh is there a difference supplement uh is there a difference between that and the Sun and then do I between that and the Sun and then do I between that and the Sun and then do I want to take that with anything I want to take that with anything I want to take that with anything I noticed I think athletic greens includes noticed I think athletic greens includes noticed I think athletic greens includes vitamin K with that is that for um is vitamin K with that is that for um is vitamin K with that is that for um is that for the that for the that for the bioavailability no it's not for the bioavailability no it's not for the bioavailability no it's not for the bioavailability let's let's let's bioavailability let's let's let's bioavailability let's let's let's address your questions because they're address your questions because they're address your questions because they're really great questions um differences really great questions um differences really great questions um differences between sun exposure and supplemental between sun exposure and supplemental between sun exposure and supplemental form again um vitamin D3 supplemental form again um vitamin D3 supplemental form again um vitamin D3 supplemental form which is which is key because the form which is which is key because the form which is which is key because the vitamin D there there are there is a vitamin D there there are there is a vitamin D there there are there is a plant form of vitamin D that's made in plant form of vitamin D that's made in plant form of vitamin D that's made in like mushrooms for example it's called like mushrooms for example it's called like mushrooms for example it's called vitamin D2 and that's that is different vitamin D2 and that's that is different vitamin D2 and that's that is different than vitamin D3 and in fact there's been than vitamin D3 and in fact there's been than vitamin D3 and in fact there's been some preliminary work showing that it some preliminary work showing that it some preliminary work showing that it may even inhibit some of the vitamin D3 may even inhibit some of the vitamin D3 may even inhibit some of the vitamin D3 and conversion into the steroid hormone and conversion into the steroid hormone and conversion into the steroid hormone um which is important so so the um which is important so so the um which is important so so the differences between vitamin D3 from the differences between vitamin D3 from the differences between vitamin D3 from the Sun versus supplemental yes there's Sun versus supplemental yes there's Sun versus supplemental yes there's differences so like you know let's let's differences so like you know let's let's differences so like you know let's let's say you're um you're like in like sub
1:10say you're um you're like in like sub say you're um you're like in like sub Sahara Africa where you're like so close Sahara Africa where you're like so close Sahara Africa where you're like so close to the equator and you just you know you to the equator and you just you know you to the equator and you just you know you can make vitamin D you know three from can make vitamin D you know three from can make vitamin D you know three from the Sun and you're out in the sun let's the Sun and you're out in the sun let's the Sun and you're out in the sun let's say you're like a Bushman or something say you're like a Bushman or something say you're like a Bushman or something out there all the time um there's been out there all the time um there's been out there all the time um there's been studies that have measured the levels of studies that have measured the levels of studies that have measured the levels of you know people that are like Aboriginal you know people that are like Aboriginal you know people that are like Aboriginal to these equ equatorial regions like to these equ equatorial regions like to these equ equatorial regions like Bushman in subsaharan Africa and their Bushman in subsaharan Africa and their Bushman in subsaharan Africa and their natural vitamin D levels are something natural vitamin D levels are something natural vitamin D levels are something like anywhere between 80 to 100 n gr per like anywhere between 80 to 100 n gr per like anywhere between 80 to 100 n gr per Mill but they don't really go above that Mill but they don't really go above that Mill but they don't really go above that and the reason is because your body and the reason is because your body and the reason is because your body senses like the vitamin D levels and senses like the vitamin D levels and senses like the vitamin D levels and when you're still being exposed to the when you're still being exposed to the when you're still being exposed to the Sun instead of converting it into like Sun instead of converting it into like Sun instead of converting it into like vitamin D3 it like converts it into this vitamin D3 it like converts it into this vitamin D3 it like converts it into this other metabolite so it's like it's like other metabolite so it's like it's like other metabolite so it's like it's like okay we're putting the the brakes on okay we're putting the the brakes on okay we're putting the the brakes on this we're not going to do anymore right this we're not going to do anymore right this we're not going to do anymore right if you're taking a supplement and you if you're taking a supplement and you if you're taking a supplement and you don't measure anything like you can don't measure anything like you can don't measure anything like you can let's say you're taking like an insane let's say you're taking like an insane let's say you're taking like an insane number like so um there's number like so um there's number like so um there's there's upper limits that have been sort there's upper limits that have been sort there's upper limits that have been sort of um identified as the safe amount to
1:11of um identified as the safe amount to of um identified as the safe amount to supplement with vitamin D3 every day so supplement with vitamin D3 every day so supplement with vitamin D3 every day so like The Institute of medicine in the like The Institute of medicine in the like The Institute of medicine in the United States has set that as 4,000 IUS United States has set that as 4,000 IUS United States has set that as 4,000 IUS a day that doesn't mean you can't go a day that doesn't mean you can't go a day that doesn't mean you can't go above that that's just the the safe you above that that's just the the safe you above that that's just the the safe you know upper limit where you're not going know upper limit where you're not going know upper limit where you're not going to have any toxicity effects like that's to have any toxicity effects like that's to have any toxicity effects like that's safe and um but like let's say you're safe and um but like let's say you're safe and um but like let's say you're taking like 100,000 IUS a day like way taking like 100,000 IUS a day like way taking like 100,000 IUS a day like way over 4,000 right I mean and you don't over 4,000 right I mean and you don't over 4,000 right I mean and you don't measure anything well I mean you're just measure anything well I mean you're just measure anything well I mean you're just taking it and Tak so so you're those taking it and Tak so so you're those taking it and Tak so so you're those natural mechanisms aren't going to kick natural mechanisms aren't going to kick natural mechanisms aren't going to kick in in the skin that like they do when in in the skin that like they do when in in the skin that like they do when the when you you're being exposed to a the when you you're being exposed to a the when you you're being exposed to a lot of U radiation and your your body's lot of U radiation and your your body's lot of U radiation and your your body's like oh I have enough vitamin D3 so I'm like oh I have enough vitamin D3 so I'm like oh I have enough vitamin D3 so I'm GNA you know stop so um you can over GNA you know stop so um you can over GNA you know stop so um you can over supplement with vitamin D3 it is fat supplement with vitamin D3 it is fat supplement with vitamin D3 it is fat soluble and it can be toxic however it soluble and it can be toxic however it soluble and it can be toxic however it is it is not it's challenging to do like is it is not it's challenging to do like is it is not it's challenging to do like you would have to take something like you would have to take something like you would have to take something like 100,000 IU you know or something day for 100,000 IU you know or something day for 100,000 IU you know or something day for like a year you'd have to take so like a year you'd have to take so like a year you'd have to take so there's been studies done and like you there's been studies done and like you there's been studies done and like you can take 10,000 IUS a day 50 thou even
1:12can take 10,000 IUS a day 50 thou even can take 10,000 IUS a day 50 thou even 50,000 IUS a day and the biggest effect 50,000 IUS a day and the biggest effect 50,000 IUS a day and the biggest effect is um vitamin D3 can you can you can is um vitamin D3 can you can you can is um vitamin D3 can you can you can make your calcium more bioavailable so make your calcium more bioavailable so make your calcium more bioavailable so we're talking about bioavailability of we're talking about bioavailability of we're talking about bioavailability of other minerals um calcium is much more other minerals um calcium is much more other minerals um calcium is much more bioavailable in the presence of vitamin bioavailable in the presence of vitamin bioavailable in the presence of vitamin D so you absorb about 40% more calcium D so you absorb about 40% more calcium D so you absorb about 40% more calcium from your diet if you have adequate from your diet if you have adequate from your diet if you have adequate levels of vitamin D and the hormones levels of vitamin D and the hormones levels of vitamin D and the hormones steroid hormone right so um one concern steroid hormone right so um one concern steroid hormone right so um one concern is well if I have a lot of vitamin D and is well if I have a lot of vitamin D and is well if I have a lot of vitamin D and I'm taking calcium then maybe I'm going I'm taking calcium then maybe I'm going I'm taking calcium then maybe I'm going to get hyper calcemia right too much to get hyper calcemia right too much to get hyper calcemia right too much calcium in the bloodstream and that's calcium in the bloodstream and that's calcium in the bloodstream and that's the major concern there are studies that the major concern there are studies that the major concern there are studies that have shown it's in it's exceedingly high have shown it's in it's exceedingly high have shown it's in it's exceedingly high doses that you have to do for a long doses that you have to do for a long doses that you have to do for a long time to get that but um that is the time to get that but um that is the time to get that but um that is the concern with with taking too much concern with with taking too much concern with with taking too much vitamin D3 is that you're going to get vitamin D3 is that you're going to get vitamin D3 is that you're going to get too much calcium in your blood which can too much calcium in your blood which can too much calcium in your blood which can have acute toxicity effects but also have acute toxicity effects but also have acute toxicity effects but also long-term effects with calcification of long-term effects with calcification of long-term effects with calcification of you know your arteries and your vascular you know your arteries and your vascular you know your arteries and your vascular system because calcium can form a
1:13system because calcium can form a system because calcium can form a precipitate really easy and so um you precipitate really easy and so um you precipitate really easy and so um you know that's that's the concern and you know that's that's the concern and you know that's that's the concern and you mentioned um your your athletic greens mentioned um your your athletic greens mentioned um your your athletic greens so they put vitamin K2 in there which is so they put vitamin K2 in there which is so they put vitamin K2 in there which is so I mentioned vitamin K1 which is found so I mentioned vitamin K1 which is found so I mentioned vitamin K1 which is found in leafy greens and it's inv involved in in leafy greens and it's inv involved in in leafy greens and it's inv involved in blood coagulation so clotting um it was blood coagulation so clotting um it was blood coagulation so clotting um it was when you take in your green you make when you take in your green you make when you take in your green you make you're getting the vitamin K one it goes you're getting the vitamin K one it goes you're getting the vitamin K one it goes to the liver and it activates all those to the liver and it activates all those to the liver and it activates all those coagulation proteins blood for blood coagulation proteins blood for blood coagulation proteins blood for blood clotting when you get enough of that clotting when you get enough of that clotting when you get enough of that from the greens it it stays in from the greens it it stays in from the greens it it stays in circulation and it does exactly what circulation and it does exactly what circulation and it does exactly what vitamin K2 does which is activates vitamin K2 does which is activates vitamin K2 does which is activates proteins that are involved in shuttling proteins that are involved in shuttling proteins that are involved in shuttling calcium out of your vascular system and calcium out of your vascular system and calcium out of your vascular system and bringing it to your bones bringing it to bringing it to your bones bringing it to bringing it to your bones bringing it to your muscle where you want calcium to be your muscle where you want calcium to be your muscle where you want calcium to be and not in your vascular system where it and not in your vascular system where it and not in your vascular system where it can form a precipitate and then a plaque can form a precipitate and then a plaque can form a precipitate and then a plaque right so there's been sort of this push right so there's been sort of this push right so there's been sort of this push in the I think in the in in not a push in the I think in the in in not a push in the I think in the in in not a push but like a awareness I guess is a better
1:14but like a awareness I guess is a better but like a awareness I guess is a better word awareness in um in the health word awareness in um in the health word awareness in um in the health sphere that you know if you're if you're sphere that you know if you're if you're sphere that you know if you're if you're going to be absorbing more calcium with going to be absorbing more calcium with going to be absorbing more calcium with having you know adequate vitamin D that having you know adequate vitamin D that having you know adequate vitamin D that you also want to make sure that you're you also want to make sure that you're you also want to make sure that you're that calcium that you're absorbing is that calcium that you're absorbing is that calcium that you're absorbing is going where it's supposed to and that's going where it's supposed to and that's going where it's supposed to and that's where the K2 comes into hand but like I where the K2 comes into hand but like I where the K2 comes into hand but like I said K1 does the same thing especially said K1 does the same thing especially said K1 does the same thing especially when you're getting enough of it and it when you're getting enough of it and it when you're getting enough of it and it doesn't take much for blood coagulation doesn't take much for blood coagulation doesn't take much for blood coagulation so um but I want to mention one other so um but I want to mention one other so um but I want to mention one other thing because you did say by bio thing because you did say by bio thing because you did say by bio availability and it's related and it has availability and it's related and it has availability and it's related and it has to do with magnesium because magnesium to do with magnesium because magnesium to do with magnesium because magnesium is a we're talking about it's a co-actor is a we're talking about it's a co-actor is a we're talking about it's a co-actor for enzymes like DNA repair I didn't for enzymes like DNA repair I didn't for enzymes like DNA repair I didn't talk about a really important one it's talk about a really important one it's talk about a really important one it's it's actually a co-actor for both it's actually a co-actor for both it's actually a co-actor for both enzymes that convert vitamin enzymes that convert vitamin enzymes that convert vitamin D3 into the circulating form of vitamin D3 into the circulating form of vitamin D3 into the circulating form of vitamin D that we go and we measure it's called D that we go and we measure it's called D that we go and we measure it's called 25 hydroxy vitamin D and then eventually 25 hydroxy vitamin D and then eventually 25 hydroxy vitamin D and then eventually into the active steroid hormone which is into the active steroid hormone which is into the active steroid hormone which is 125 hydroxy vitamin D but we'll just 125 hydroxy vitamin D but we'll just 125 hydroxy vitamin D but we'll just call it the the active steroid hormone call it the the active steroid hormone call it the the active steroid hormone and so there's been studies showing that and so there's been studies showing that and so there's been studies showing that people that don't get enough magnesium people that don't get enough magnesium people that don't get enough magnesium even if they're getting enough vitamin D
1:15even if they're getting enough vitamin D even if they're getting enough vitamin D even if they're supplementing with it even if they're supplementing with it even if they're supplementing with it they won't convert it into the steroid they won't convert it into the steroid they won't convert it into the steroid hormone and So you you're not going to hormone and So you you're not going to hormone and So you you're not going to get the important effects that vitamin get the important effects that vitamin get the important effects that vitamin D3 the whole point of vitamin D3 is to D3 the whole point of vitamin D3 is to D3 the whole point of vitamin D3 is to get converted into the steroid hormone get converted into the steroid hormone get converted into the steroid hormone it's a hormone it's a hormone that we it's a hormone it's a hormone that we it's a hormone it's a hormone that we need so if you're not getting that need so if you're not getting that need so if you're not getting that magnesium that that's a problem and it magnesium that that's a problem and it magnesium that that's a problem and it also comes down to a lot of um also comes down to a lot of um also comes down to a lot of um conflicting studies in the the conflicting studies in the the conflicting studies in the the scientific literature because I as I scientific literature because I as I scientific literature because I as I mentioned half of the US population mentioned half of the US population mentioned half of the US population doesn't get enough magnesium and so if doesn't get enough magnesium and so if doesn't get enough magnesium and so if you did you get a random sampling of the you did you get a random sampling of the you did you get a random sampling of the population and you say okay we're going population and you say okay we're going population and you say okay we're going to take this group and give them a to take this group and give them a to take this group and give them a vitamin D supplement and then we're vitamin D supplement and then we're vitamin D supplement and then we're going to take this group and give them a going to take this group and give them a going to take this group and give them a placebo but you don't even consider placebo but you don't even consider placebo but you don't even consider their magnesium status you're going to their magnesium status you're going to their magnesium status you're going to just know from the get-go half of the just know from the get-go half of the just know from the get-go half of the people are not going to have enough and people are not going to have enough and people are not going to have enough and that will affect their ability to form that will affect their ability to form that will affect their ability to form the steroid hormone and so um it really the steroid hormone and so um it really the steroid hormone and so um it really plays a role in my opinion in this the plays a role in my opinion in this the plays a role in my opinion in this the conflicting data with with the vitamin conflicting data with with the vitamin conflicting data with with the vitamin D3 supplementation studies which is kind
1:16D3 supplementation studies which is kind D3 supplementation studies which is kind of all over the place um and that's a of all over the place um and that's a of all over the place um and that's a completely different episode but um I completely different episode but um I completely different episode but um I just thought because you mentioned just thought because you mentioned just thought because you mentioned bioavailability and again if you're put bioavailability and again if you're put bioavailability and again if you're put yeah if you're putting like so something yeah if you're putting like so something yeah if you're putting like so something like athletic greens does have magnesium like athletic greens does have magnesium like athletic greens does have magnesium in it I think but also if you're doing in it I think but also if you're doing in it I think but also if you're doing greens right that's like a really good greens right that's like a really good greens right that's like a really good source of magnesium as well so you want source of magnesium as well so you want source of magnesium as well so you want to make sure you have your to make sure you have your to make sure you have your magnesium um covered especially for the magnesium um covered especially for the magnesium um covered especially for the Vitamin D as well because they work Vitamin D as well because they work Vitamin D as well because they work together you need them both um together you need them both um together you need them both um I think so and did I address all the I think so and did I address all the I think so and did I address all the questions or was there another one yeah questions or was there another one yeah questions or was there another one yeah no this is great let's switch gears and no this is great let's switch gears and no this is great let's switch gears and talk about a framework for approaching U talk about a framework for approaching U talk about a framework for approaching U deliberate heat and possibly deliberate deliberate heat and possibly deliberate deliberate heat and possibly deliberate cold exposure deliberate heat exposure cold exposure deliberate heat exposure cold exposure deliberate heat exposure and when we say deliberate heat it's and when we say deliberate heat it's and when we say deliberate heat it's it's really you know you're you're going it's really you know you're you're going it's really you know you're you're going into a hot environment right so you're into a hot environment right so you're into a hot environment right so you're you're going to do something like a hot you're going to do something like a hot you're going to do something like a hot sauna a steam room a hot bath something sauna a steam room a hot bath something sauna a steam room a hot bath something that is you know either either the that is you know either either the that is you know either either the ambient ambient ambient temperature of the room is elevated or temperature of the room is elevated or temperature of the room is elevated or the the water and your body is like you the the water and your body is like you the the water and your body is like you know submerged in the water right and um
1:17know submerged in the water right and um know submerged in the water right and um what is that doing well that is actually what is that doing well that is actually what is that doing well that is actually kicking on a physiological response that kicking on a physiological response that kicking on a physiological response that is in in many ways very similar to is in in many ways very similar to is in in many ways very similar to moderate intensity aerobic exercise moderate intensity aerobic exercise moderate intensity aerobic exercise because when you are when you're exposed because when you are when you're exposed because when you are when you're exposed to this deliberate heat exposure when to this deliberate heat exposure when to this deliberate heat exposure when you're exposed to the ambient you know you're exposed to the ambient you know you're exposed to the ambient you know increases in temperature increases in temperature increases in temperature you're elevating your core body you're elevating your core body you're elevating your core body temperature which is what's happening temperature which is what's happening temperature which is what's happening with physical activity your heart rate with physical activity your heart rate with physical activity your heart rate increases your plasma flow increases um increases your plasma flow increases um increases your plasma flow increases um your stroke volume increases all these your stroke volume increases all these your stroke volume increases all these things that are happening during things that are happening during things that are happening during physical exercise are happening during physical exercise are happening during physical exercise are happening during this dber heat exposure and so there's this dber heat exposure and so there's this dber heat exposure and so there's like there's like a a somewhat of a I like there's like a a somewhat of a I like there's like a a somewhat of a I would say mimicking effect of moderate would say mimicking effect of moderate would say mimicking effect of moderate intensity aerobic exercise and there's intensity aerobic exercise and there's intensity aerobic exercise and there's actually been studies that have compared actually been studies that have compared actually been studies that have compared that head-to-head so they've looked at that head-to-head so they've looked at that head-to-head so they've looked at being on a stationary cycle doing you being on a stationary cycle doing you being on a stationary cycle doing you know not not anything crazy but like 120
1:18know not not anything crazy but like 120 know not not anything crazy but like 120 watts and then comparing that to sitting watts and then comparing that to sitting watts and then comparing that to sitting in a sauna for 20 minutes doing each of in a sauna for 20 minutes doing each of in a sauna for 20 minutes doing each of those for 20 minutes and they were those for 20 minutes and they were those for 20 minutes and they were comparable in terms of heart rate comparable in terms of heart rate comparable in terms of heart rate elevation during the physical activity elevation during the physical activity elevation during the physical activity or during the heat exposure um the or during the heat exposure um the or during the heat exposure um the changes in blood pressure during the changes in blood pressure during the changes in blood pressure during the activity and then the improvements after activity and then the improvements after activity and then the improvements after so blood pressure improved after the so blood pressure improved after the so blood pressure improved after the stationary cycling blood pressure stationary cycling blood pressure stationary cycling blood pressure improved after the deliberate heat improved after the deliberate heat improved after the deliberate heat exposure heart rate resting heart rate exposure heart rate resting heart rate exposure heart rate resting heart rate improved after the stationary cycling improved after the stationary cycling improved after the stationary cycling and resting heart rate improved after and resting heart rate improved after and resting heart rate improved after the deliberate heat exposure so in other the deliberate heat exposure so in other the deliberate heat exposure so in other words um there's there's comparable words um there's there's comparable words um there's there's comparable effects with respect to uh you know effects with respect to uh you know effects with respect to uh you know cardiovascular adaptations that are cardiovascular adaptations that are cardiovascular adaptations that are occurring during deliberate heat occurring during deliberate heat occurring during deliberate heat exposure and um so that's that's one exposure and um so that's that's one exposure and um so that's that's one sort of I I think important framework to sort of I I think important framework to sort of I I think important framework to think about is there is a mimicking think about is there is a mimicking think about is there is a mimicking effect and why is that important well effect and why is that important well effect and why is that important well certainly it's important for people that certainly it's important for people that certainly it's important for people that are disabled people that can't go for a
1:19are disabled people that can't go for a are disabled people that can't go for a run or a jog or even get on a bike right run or a jog or even get on a bike right run or a jog or even get on a bike right and and so um it's really important for and and so um it's really important for and and so um it's really important for that population of people but it's also that population of people but it's also that population of people but it's also important for the population I think of important for the population I think of important for the population I think of people that won't get on a bike or go people that won't get on a bike or go people that won't get on a bike or go for a run or they would rather just feel for a run or they would rather just feel for a run or they would rather just feel like they're sitting in a spa and um and like they're sitting in a spa and um and like they're sitting in a spa and um and at the very least or maybe people that at the very least or maybe people that at the very least or maybe people that are just so ad adverse there are people are just so ad adverse there are people are just so ad adverse there are people are so adverse to cardiovascular are so adverse to cardiovascular are so adverse to cardiovascular exercise that if you can just get them exercise that if you can just get them exercise that if you can just get them into a sauna and we can talk about into a sauna and we can talk about into a sauna and we can talk about parameters in a minute but like if you parameters in a minute but like if you parameters in a minute but like if you can get them into something that's sort can get them into something that's sort can get them into something that's sort of at least mimicking the moderate of at least mimicking the moderate of at least mimicking the moderate intensity cardiovascular exercise and intensity cardiovascular exercise and intensity cardiovascular exercise and they're getting those those adaptations they're getting those those adaptations they're getting those those adaptations those cardiovascular adaptations that those cardiovascular adaptations that those cardiovascular adaptations that they would get with at least a little they would get with at least a little they would get with at least a little mild to moderate intensity exercise mild to moderate intensity exercise mild to moderate intensity exercise that's going to be beneficial in in the that's going to be beneficial in in the that's going to be beneficial in in the long run as well and then it's also long run as well and then it's also long run as well and then it's also beneficial for people that are beneficial for people that are beneficial for people that are Physically Active you M well why is that Physically Active you M well why is that Physically Active you M well why is that um and so there so being Physically um and so there so being Physically um and so there so being Physically Active like being aerobically active
1:20Active like being aerobically active Active like being aerobically active doing aerobic exercise one of the the B doing aerobic exercise one of the the B doing aerobic exercise one of the the B best benefits is it improves what's best benefits is it improves what's best benefits is it improves what's called cardiorespiratory Fitness and um called cardiorespiratory Fitness and um called cardiorespiratory Fitness and um and that's probably one of the I would and that's probably one of the I would and that's probably one of the I would say one of the best biomarkers of say one of the best biomarkers of say one of the best biomarkers of longevity like like concrete things that longevity like like concrete things that longevity like like concrete things that you can measure it's measured by by you can measure it's measured by by you can measure it's measured by by measuring something called V2 Max it's measuring something called V2 Max it's measuring something called V2 Max it's the maximum amount of oxygen you can the maximum amount of oxygen you can the maximum amount of oxygen you can take in during maximal exercise and take in during maximal exercise and take in during maximal exercise and cardiovas vular exercise improves that cardiovas vular exercise improves that cardiovas vular exercise improves that particularly if you're doing a particularly if you're doing a particularly if you're doing a high-intensity um exercise training high-intensity um exercise training high-intensity um exercise training things that are like high-intensity things that are like high-intensity things that are like high-intensity interval training for example is one of interval training for example is one of interval training for example is one of the best ways to improve it especially the best ways to improve it especially the best ways to improve it especially if you're doing longer intervals of like if you're doing longer intervals of like if you're doing longer intervals of like at least a minute but what's interesting at least a minute but what's interesting at least a minute but what's interesting is that there's been data showing that is that there's been data showing that is that there's been data showing that people so there's been two types of people so there's been two types of people so there's been two types of studies observational data looking at studies observational data looking at studies observational data looking at people that just routinely exercise or people that just routinely exercise or people that just routinely exercise or people that routinely exercise and do people that routinely exercise and do people that routinely exercise and do the sauna and then they they measured the sauna and then they they measured the sauna and then they they measured these you know there there was these you know there there was these you know there there was measurements of cardiorespiratory measurements of cardiorespiratory measurements of cardiorespiratory Fitness and it was pretty clear that Fitness and it was pretty clear that Fitness and it was pretty clear that people that routinely exercised and people that routinely exercised and people that routinely exercised and routinely did the sauna had a better
1:21routinely did the sauna had a better routinely did the sauna had a better Carter respiratory Fitness than people Carter respiratory Fitness than people Carter respiratory Fitness than people that only routinely exercise in other that only routinely exercise in other that only routinely exercise in other words there was a there was a benefit to words there was a there was a benefit to words there was a there was a benefit to do sauna on top of the exercise right do sauna on top of the exercise right do sauna on top of the exercise right and then there's been intervention and then there's been intervention and then there's been intervention studies where it's like okay we're going studies where it's like okay we're going studies where it's like okay we're going to take people give them an exercise to take people give them an exercise to take people give them an exercise workout uh I think it was the stationary workout uh I think it was the stationary workout uh I think it was the stationary bike and then right after that exercise bike and then right after that exercise bike and then right after that exercise workout they're either going to just do workout they're either going to just do workout they're either going to just do passive recovery or they're going to go passive recovery or they're going to go passive recovery or they're going to go into a sauna and recover for 15 minutes into a sauna and recover for 15 minutes into a sauna and recover for 15 minutes and um there was I forgot how many weeks and um there was I forgot how many weeks and um there was I forgot how many weeks it was something like on the order of it was something like on the order of it was something like on the order of four weeks or something like that um four weeks or something like that um four weeks or something like that um they measured cardiorespiratory Fitness they measured cardiorespiratory Fitness they measured cardiorespiratory Fitness and a variety of other biomarkers like and a variety of other biomarkers like and a variety of other biomarkers like lipids like LDL total cholesterol blood lipids like LDL total cholesterol blood lipids like LDL total cholesterol blood pressure things like that and while pressure things like that and while pressure things like that and while there was improvements obviously with there was improvements obviously with there was improvements obviously with exercise the ones that did exercise plus exercise the ones that did exercise plus exercise the ones that did exercise plus the sauna had an even greater the sauna had an even greater the sauna had an even greater Improvement in their cardiorespiratory Improvement in their cardiorespiratory Improvement in their cardiorespiratory Fitness so their V2 Max was improved Fitness so their V2 Max was improved Fitness so their V2 Max was improved even more than exercise alone they also even more than exercise alone they also even more than exercise alone they also had greater improvements in blood had greater improvements in blood had greater improvements in blood pressure and greater improvements in pressure and greater improvements in pressure and greater improvements in their lipid numbers and things like that
1:22their lipid numbers and things like that their lipid numbers and things like that so there was every reason to add uh so there was every reason to add uh so there was every reason to add uh deliberate heat exposure on top of deliberate heat exposure on top of deliberate heat exposure on top of exercise as well I want to pause here exercise as well I want to pause here exercise as well I want to pause here for a second for two reasons one you're for a second for two reasons one you're for a second for two reasons one you're the reason I have a sauna I think I the reason I have a sauna I think I the reason I have a sauna I think I first came across your work and you had first came across your work and you had first came across your work and you had this like 70 page uh website on the this like 70 page uh website on the this like 70 page uh website on the benefits of a sauna and I remember like benefits of a sauna and I remember like benefits of a sauna and I remember like skimming the first like three pages of skimming the first like three pages of skimming the first like three pages of it going I really need a sauna it going I really need a sauna it going I really need a sauna and so you're the reason I have a sauna and so you're the reason I have a sauna and so you're the reason I have a sauna but when we say doing the sauna like but when we say doing the sauna like but when we say doing the sauna like what does that mean in terms of what does that mean in terms of what does that mean in terms of temperature in terms of duration is a temperature in terms of duration is a temperature in terms of duration is a hot tub the same as the sauna talk to me hot tub the same as the sauna talk to me hot tub the same as the sauna talk to me about that so a lot of the studies that about that so a lot of the studies that about that so a lot of the studies that have been done on sauna have come out of have been done on sauna have come out of have been done on sauna have come out of Finland where they're using Finnish Finland where they're using Finnish Finland where they're using Finnish saunas which are generally speaking it saunas which are generally speaking it saunas which are generally speaking it it would be what I would call like it's it would be what I would call like it's it would be what I would call like it's it's a regular sauna where you have like it's a regular sauna where you have like it's a regular sauna where you have like an electric heater with some rocks that an electric heater with some rocks that an electric heater with some rocks that are hot um in in Finland they often use
1:23are hot um in in Finland they often use are hot um in in Finland they often use water and they pour it on the hot rocks water and they pour it on the hot rocks water and they pour it on the hot rocks and so there's a humidity aspect there and so there's a humidity aspect there and so there's a humidity aspect there any anywhere between 10 to 20% humidity any anywhere between 10 to 20% humidity any anywhere between 10 to 20% humidity so a lot of the observational studies so a lot of the observational studies so a lot of the observational studies and intervention studies showing like I and intervention studies showing like I and intervention studies showing like I just mentioned one about BO2 Max just mentioned one about BO2 Max just mentioned one about BO2 Max improvements blood pressure improvements improvements blood pressure improvements improvements blood pressure improvements um they're they're done in Finland and a um they're they're done in Finland and a um they're they're done in Finland and a lot of those parameters used generally lot of those parameters used generally lot of those parameters used generally speaking are um you know regular saunas speaking are um you know regular saunas speaking are um you know regular saunas of about 175 Dees fahr and 10 to 20% of about 175 Dees fahr and 10 to 20% of about 175 Dees fahr and 10 to 20% humidity the average time spent in the humidity the average time spent in the humidity the average time spent in the sauna is about 20 minutes for the for sauna is about 20 minutes for the for sauna is about 20 minutes for the for the benefits to really be I would say the benefits to really be I would say the benefits to really be I would say that robust and and then that there's that robust and and then that there's that robust and and then that there's frequency right so like how often do you frequency right so like how often do you frequency right so like how often do you do it and so there have been a variety do it and so there have been a variety do it and so there have been a variety of studies that have looked at all cause of studies that have looked at all cause of studies that have looked at all cause mortality so die so so you know dying mortality so die so so you know dying mortality so die so so you know dying early from all causes that are non early from all causes that are non early from all causes that are non accidental and then looking at accidental and then looking at accidental and then looking at cardiovascular related mortality cardiovascular related mortality cardiovascular related mortality mortality like dying from a heart attack
1:24mortality like dying from a heart attack mortality like dying from a heart attack for example um and people that are more for example um and people that are more for example um and people that are more more frequently using the sauna it's a more frequently using the sauna it's a more frequently using the sauna it's a dose dependent effect so people that use dose dependent effect so people that use dose dependent effect so people that use the sauna for example two to four sorry the sauna for example two to four sorry the sauna for example two to four sorry two to three times a week have a 24% two to three times a week have a 24% two to three times a week have a 24% lower all cause mortality compared to lower all cause mortality compared to lower all cause mortality compared to people that only use it one time a week people that only use it one time a week people that only use it one time a week but people that use it four to seven but people that use it four to seven but people that use it four to seven times a week have a 40% lower all cause times a week have a 40% lower all cause times a week have a 40% lower all cause mortality compared to people that only mortality compared to people that only mortality compared to people that only use it one time a week so in other words use it one time a week so in other words use it one time a week so in other words it seems like the minimal effective dose it seems like the minimal effective dose it seems like the minimal effective dose to get the most robust effect would be to get the most robust effect would be to get the most robust effect would be four times a week and the same goes for four times a week and the same goes for four times a week and the same goes for other parameters so cardiovas dying from other parameters so cardiovas dying from other parameters so cardiovas dying from you know cardiovascular related you know cardiovascular related you know cardiovascular related mortality it's 50% lower PE in people mortality it's 50% lower PE in people mortality it's 50% lower PE in people that use the sauna four to seven times a that use the sauna four to seven times a that use the sauna four to seven times a week compared to one time a week whereas week compared to one time a week whereas week compared to one time a week whereas if you're only doing it two to three if you're only doing it two to three if you're only doing it two to three times a week it's something like 27% times a week it's something like 27% times a week it's something like 27% lower so frequency matters as well and lower so frequency matters as well and lower so frequency matters as well and when I said duration in the sauna it's when I said duration in the sauna it's when I said duration in the sauna it's really important so those studies were really important so those studies were really important so those studies were also done looking at okay let's say also done looking at okay let's say also done looking at okay let's say people are only staying in the sauna for
1:25people are only staying in the sauna for people are only staying in the sauna for 11 minutes versus like greater than 19 11 minutes versus like greater than 19 11 minutes versus like greater than 19 minutes so like 20 minutes right um they minutes so like 20 minutes right um they minutes so like 20 minutes right um they didn't have that robust 50% reduction in didn't have that robust 50% reduction in didn't have that robust 50% reduction in all sorry in cardiovascular related all sorry in cardiovascular related all sorry in cardiovascular related mortality if they only stayed in for 11 mortality if they only stayed in for 11 mortality if they only stayed in for 11 minutes it was much less it was a little minutes it was much less it was a little minutes it was much less it was a little bit like it was improved but it was not bit like it was improved but it was not bit like it was improved but it was not 50% so the the temperature and the 50% so the the temperature and the 50% so the the temperature and the duration and the frequency those are duration and the frequency those are duration and the frequency those are three parameters that are important with three parameters that are important with three parameters that are important with respect to to using you know a regular respect to to using you know a regular respect to to using you know a regular hot sauna and when I say I the reason I hot sauna and when I say I the reason I hot sauna and when I say I the reason I say regular hot sauna is because another say regular hot sauna is because another say regular hot sauna is because another type of sauna that's very popular are type of sauna that's very popular are type of sauna that's very popular are infrared saunas and infrared saunas do infrared saunas and infrared saunas do infrared saunas and infrared saunas do not get as hot so they're not warming not get as hot so they're not warming not get as hot so they're not warming the ambient air around you they're the ambient air around you they're the ambient air around you they're working through another mechanism and working through another mechanism and working through another mechanism and they're sort of like moving molecules they're sort of like moving molecules they're sort of like moving molecules inside your body around and and sort of inside your body around and and sort of inside your body around and and sort of heating you up in a different way and heating you up in a different way and heating you up in a different way and you do sweat a lot and you do get your you do sweat a lot and you do get your you do sweat a lot and you do get your you can get your core body temperature you can get your core body temperature you can get your core body temperature elevated particularly if you stay in elevated particularly if you stay in elevated particularly if you stay in quite a long time but um you do have to
1:26quite a long time but um you do have to quite a long time but um you do have to to keep in mind that you can't take to keep in mind that you can't take to keep in mind that you can't take those parameters and go I'm going to those parameters and go I'm going to those parameters and go I'm going to stay in 145 degree infrared sauna for stay in 145 degree infrared sauna for stay in 145 degree infrared sauna for only 20 minutes because that's what only 20 minutes because that's what only 20 minutes because that's what those finished Studies have shown those finished Studies have shown those finished Studies have shown because they're completely different in because they're completely different in because they're completely different in respect to um uh you know the the the respect to um uh you know the the the respect to um uh you know the the the ways that they're working and so um ways that they're working and so um ways that they're working and so um there have been studies that have there have been studies that have there have been studies that have compared for example like a head-to-head compared for example like a head-to-head compared for example like a head-to-head comparison of like a regular hot sauna comparison of like a regular hot sauna comparison of like a regular hot sauna versus an infrared sauna and and looking versus an infrared sauna and and looking versus an infrared sauna and and looking at things like blood pressure at things like blood pressure at things like blood pressure improvements and if if you're just improvements and if if you're just improvements and if if you're just staying in for 20 minutes like the same staying in for 20 minutes like the same staying in for 20 minutes like the same amount of time in each you're not going amount of time in each you're not going amount of time in each you're not going to get those blood pressure improvements to get those blood pressure improvements to get those blood pressure improvements from an infrared sauna which makes sense from an infrared sauna which makes sense from an infrared sauna which makes sense it's not as hot right you're not it it's not as hot right you're not it it's not as hot right you're not it takes longer to elevate that cor body to takes longer to elevate that cor body to takes longer to elevate that cor body to get your heart rate elevated and anyone get your heart rate elevated and anyone get your heart rate elevated and anyone that's done like I've done a lot of that's done like I've done a lot of that's done like I've done a lot of infrared sauna and I've done a lot of infrared sauna and I've done a lot of infrared sauna and I've done a lot of regular hot sauna and you know I know regular hot sauna and you know I know regular hot sauna and you know I know and also wearing a heart rate monitor and also wearing a heart rate monitor and also wearing a heart rate monitor right you can wear like your Fitbit or right you can wear like your Fitbit or right you can wear like your Fitbit or your whoop or whatever in into the sauna your whoop or whatever in into the sauna your whoop or whatever in into the sauna and you'll you'll know when your heart and you'll you'll know when your heart and you'll you'll know when your heart rate starts to get elevated and it's not rate starts to get elevated and it's not rate starts to get elevated and it's not going to be after 20 minutes in an going to be after 20 minutes in an going to be after 20 minutes in an infrared Zona now um so that's important
1:27infrared Zona now um so that's important infrared Zona now um so that's important to keep to keep in mind that's you know to keep to keep in mind that's you know to keep to keep in mind that's you know you just have to kind of increase the you just have to kind of increase the you just have to kind of increase the duration in there for me I have to stay duration in there for me I have to stay duration in there for me I have to stay in like 45 like I'd say 60 Minutes is in like 45 like I'd say 60 Minutes is in like 45 like I'd say 60 Minutes is more like the duration that I would have more like the duration that I would have more like the duration that I would have to stay in to start to get more to stay in to start to get more to stay in to start to get more elevations in my heart rate um again elevations in my heart rate um again elevations in my heart rate um again that's that mimicking of the Moder that's that mimicking of the Moder that's that mimicking of the Moder intensity intensity intensity exercise uh but there's also biomarkers exercise uh but there's also biomarkers exercise uh but there's also biomarkers that have been measured so for example that have been measured so for example that have been measured so for example um we haven't gone gone into this yet um we haven't gone gone into this yet um we haven't gone gone into this yet but heat Chuck proteins these are one of but heat Chuck proteins these are one of but heat Chuck proteins these are one of the adaptations that happen when your the adaptations that happen when your the adaptations that happen when your body is forced um to increase its core body is forced um to increase its core body is forced um to increase its core body temperature whether that's through body temperature whether that's through body temperature whether that's through physical activity which is making you physical activity which is making you physical activity which is making you hot making you sweat or if it's hot making you sweat or if it's hot making you sweat or if it's deliberate heat exposure and Studies deliberate heat exposure and Studies deliberate heat exposure and Studies have been done looking at people that go have been done looking at people that go have been done looking at people that go into a relatively hot sauna so this into a relatively hot sauna so this into a relatively hot sauna so this would be 163 degree Fahrenheit sauna if would be 163 degree Fahrenheit sauna if would be 163 degree Fahrenheit sauna if they stay in for 30 minutes they can they stay in for 30 minutes they can they stay in for 30 minutes they can raise their heat truck proteins about raise their heat truck proteins about raise their heat truck proteins about 50% over their Baseline levels and heat 50% over their Baseline levels and heat 50% over their Baseline levels and heat shock proteins um have a lot of shock proteins um have a lot of shock proteins um have a lot of beneficial effects so they they're
1:28beneficial effects so they they're beneficial effects so they they're involved with preventing proteins from involved with preventing proteins from involved with preventing proteins from aggregating and forming plaques uh in aggregating and forming plaques uh in aggregating and forming plaques uh in the brain in the vascular system they the brain in the vascular system they the brain in the vascular system they also are very important for preventing also are very important for preventing also are very important for preventing muscle atrophy and there have now been muscle atrophy and there have now been muscle atrophy and there have now been studies that have been done showing that studies that have been done showing that studies that have been done showing that um just even locally heating um a um just even locally heating um a um just even locally heating um a person's like leg let's say they're you person's like leg let's say they're you person's like leg let's say they're you know so the studies that have been done know so the studies that have been done know so the studies that have been done have been like they're called have been like they're called have been like they're called immobilization studies where they're immobilization studies where they're immobilization studies where they're sort of mimicking an injury or an event sort of mimicking an injury or an event sort of mimicking an injury or an event like let's say you go and like an older like let's say you go and like an older like let's say you go and like an older person goes into the hospital they have person goes into the hospital they have person goes into the hospital they have the flu whatever they're they're the flu whatever they're they're the flu whatever they're they're basically immobilized for a period of basically immobilized for a period of basically immobilized for a period of weeks and so they're not using their weeks and so they're not using their weeks and so they're not using their muscles and their muscles were muscles and their muscles were muscles and their muscles were atrophying at a rapid rate right well um atrophying at a rapid rate right well um atrophying at a rapid rate right well um Studies have been done where if you if Studies have been done where if you if Studies have been done where if you if you apply even just local heat that you you apply even just local heat that you you apply even just local heat that you can cut that disuse atrophy by as much can cut that disuse atrophy by as much can cut that disuse atrophy by as much as as as 40% and and animal Studies have looked 40% and and animal Studies have looked 40% and and animal Studies have looked at um mechanistically they've repeated at um mechanistically they've repeated at um mechanistically they've repeated this and they've shown that it has large this and they've shown that it has large this and they've shown that it has large it's it's due to the increase in heat it's it's due to the increase in heat it's it's due to the increase in heat Shu proteins so heat Tru proteins are a Shu proteins so heat Tru proteins are a Shu proteins so heat Tru proteins are a good biomarker for heat stress so is
1:29good biomarker for heat stress so is good biomarker for heat stress so is increased heart rate we talked about increased heart rate we talked about increased heart rate we talked about like you're getting up to 110 120 you like you're getting up to 110 120 you like you're getting up to 110 120 you can get up to 120 beads per minute um can get up to 120 beads per minute um can get up to 120 beads per minute um sitting in the hot sauna and that's sitting in the hot sauna and that's sitting in the hot sauna and that's really an indication that your core body really an indication that your core body really an indication that your core body temperature is being elevated your your temperature is being elevated your your temperature is being elevated your your body is doing that work so um you asked body is doing that work so um you asked body is doing that work so um you asked about hot baths and there have been about hot baths and there have been about hot baths and there have been studies looking at hot baths and heat studies looking at hot baths and heat studies looking at hot baths and heat shog proteins and you can elevate your shog proteins and you can elevate your shog proteins and you can elevate your heat shog proteins um by by being heat shog proteins um by by being heat shog proteins um by by being submerged from the shoulders down for submerged from the shoulders down for submerged from the shoulders down for about 20 minutes in about 104 degree about 20 minutes in about 104 degree about 20 minutes in about 104 degree Fahrenheit water which is a standard hot Fahrenheit water which is a standard hot Fahrenheit water which is a standard hot tub level so U hot tub heat level is tub level so U hot tub heat level is tub level so U hot tub heat level is what I would should say so um I do think what I would should say so um I do think what I would should say so um I do think there are comparable effects with there are comparable effects with there are comparable effects with respect to the modality of heat exposure respect to the modality of heat exposure respect to the modality of heat exposure whether we're talking about a hot sauna whether we're talking about a hot sauna whether we're talking about a hot sauna or a hot bath perhaps an infrared sauna or a hot bath perhaps an infrared sauna or a hot bath perhaps an infrared sauna again the duration the parameters will again the duration the parameters will again the duration the parameters will change the parameters will change but I change the parameters will change but I change the parameters will change but I do think that you can find comparable do think that you can find comparable do think that you can find comparable effects there are personal preferences effects there are personal preferences effects there are personal preferences at play like I I like both hot tub and
1:30at play like I I like both hot tub and at play like I I like both hot tub and hot sauna I find that I cheat more with hot sauna I find that I cheat more with hot sauna I find that I cheat more with a hot tub like I'm like more prone to a hot tub like I'm like more prone to a hot tub like I'm like more prone to put my arms out when I get really hot put my arms out when I get really hot put my arms out when I get really hot when I'm in the sauna like there's when I'm in the sauna like there's when I'm in the sauna like there's nowhere to go right like like if I if nowhere to go right like like if I if nowhere to go right like like if I if I'm getting hot then I have to get out I'm getting hot then I have to get out I'm getting hot then I have to get out and then I'm like oh I'm giving up like and then I'm like oh I'm giving up like and then I'm like oh I'm giving up like mentally I'm like no I'm not going to mentally I'm like no I'm not going to mentally I'm like no I'm not going to give up but if I'm in the hot tub I give up but if I'm in the hot tub I give up but if I'm in the hot tub I don't feel like I'm giving up when I'm don't feel like I'm giving up when I'm don't feel like I'm giving up when I'm just like getting my arms out because just like getting my arms out because just like getting my arms out because you know so there's reasons this is my you know so there's reasons this is my you know so there's reasons this is my personal sort of anecdote but there's personal sort of anecdote but there's personal sort of anecdote but there's reasons why I like to I I like to do reasons why I like to I I like to do reasons why I like to I I like to do both but I really like to do the sauna both but I really like to do the sauna both but I really like to do the sauna because I feel like I'm so much less because I feel like I'm so much less because I feel like I'm so much less likely to cheat with respected like likely to cheat with respected like likely to cheat with respected like making sure I don't put any limbs out or making sure I don't put any limbs out or making sure I don't put any limbs out or anything like that um as well so um yeah anything like that um as well so um yeah anything like that um as well so um yeah I mean and then of course there's I mean and then of course there's I mean and then of course there's there's many there's many benefits to there's many there's many benefits to there's many there's many benefits to using the heat exposure um we talked using the heat exposure um we talked using the heat exposure um we talked about the cardiovascular benefits about the cardiovascular benefits about the cardiovascular benefits there's an immune benefit too like your there's an immune benefit too like your there's an immune benefit too like your IM system is yeah so there was um there IM system is yeah so there was um there IM system is yeah so there was um there have been some observational data have been some observational data have been some observational data studies as well looking at like studies as well looking at like studies as well looking at like pneumonia risk it's I think it was pneumonia risk it's I think it was pneumonia risk it's I think it was something like 40% lower in people that
1:31something like 40% lower in people that something like 40% lower in people that use the sauna four to seven times a week use the sauna four to seven times a week use the sauna four to seven times a week and there have been a lot of really and there have been a lot of really and there have been a lot of really early studies on um again these are early studies on um again these are early studies on um again these are coming out of Finland where there's coming out of Finland where there's coming out of Finland where there's humidity so you know there's steam humidity so you know there's steam humidity so you know there's steam involved as well and um you know you're involved as well and um you know you're involved as well and um you know you're you're you're working your you're you're working your you're you're working your cardiovascular system I mean the lungs cardiovascular system I mean the lungs cardiovascular system I mean the lungs are affected and I don't know all the are affected and I don't know all the are affected and I don't know all the the mechanisms and I don't know they've the mechanisms and I don't know they've the mechanisms and I don't know they've all been worked out but there is some all been worked out but there is some all been worked out but there is some sort of benefit on the lugs and also sort of benefit on the lugs and also sort of benefit on the lugs and also just the immune system as well it seems just the immune system as well it seems just the immune system as well it seems like immune changes happen as well and like immune changes happen as well and like immune changes happen as well and it's funny I do get into the sauna when it's funny I do get into the sauna when it's funny I do get into the sauna when I'm feeling a little under the weather I'm feeling a little under the weather I'm feeling a little under the weather or even if I am sick it because I find or even if I am sick it because I find or even if I am sick it because I find it's easier than getting on my pelaton I it's easier than getting on my pelaton I it's easier than getting on my pelaton I I get in there and I'll do the Steam and I get in there and I'll do the Steam and I get in there and I'll do the Steam and I feel so much better it's like uh I feel so much better it's like uh I feel so much better it's like uh there's my my grandmother or grandfather there's my my grandmother or grandfather there's my my grandmother or grandfather used to tell me like sweat it out and used to tell me like sweat it out and used to tell me like sweat it out and there's almost like something true to there's almost like something true to there's almost like something true to that when you are feeling sick well that when you are feeling sick well that when you are feeling sick well absolutely so when you are sick you get absolutely so when you are sick you get absolutely so when you are sick you get a fever and the fever response your your a fever and the fever response your your a fever and the fever response your your core body temperature is elevated and
1:32core body temperature is elevated and core body temperature is elevated and heat chock proteins are activated and heat chock proteins are activated and heat chock proteins are activated and heat chock proteins do play a role in heat chock proteins do play a role in heat chock proteins do play a role in what is called the in in the innate what is called the in in the innate what is called the in in the innate immune response so that's the immune immune response so that's the immune immune response so that's the immune response that you have when you've never response that you have when you've never response that you have when you've never seen a virus or bacterial pathogen seen a virus or bacterial pathogen seen a virus or bacterial pathogen before it's that like it's not the before it's that like it's not the before it's that like it's not the antibody response it's that like okay antibody response it's that like okay antibody response it's that like okay let's fire away and get so heat chock let's fire away and get so heat chock let's fire away and get so heat chock proteins do play a role in that and um proteins do play a role in that and um proteins do play a role in that and um when you are getting in the sauna when when you are getting in the sauna when when you are getting in the sauna when you're doing some form of deliberate you're doing some form of deliberate you're doing some form of deliberate heat exposure you are elevating your heat exposure you are elevating your heat exposure you are elevating your core body temperature and so the fever core body temperature and so the fever core body temperature and so the fever response is a very important part of um response is a very important part of um response is a very important part of um our our our immunes our immunes way our our our our immunes our immunes way our our our our immunes our immunes way our immune systems way of um dealing with immune systems way of um dealing with immune systems way of um dealing with the pathogen right it's important like the pathogen right it's important like the pathogen right it's important like we get a fever for a reason and so um we get a fever for a reason and so um we get a fever for a reason and so um there there's a lot of similarity there there there's a lot of similarity there there there's a lot of similarity there right between the deliberate heat right between the deliberate heat right between the deliberate heat exposure and the um the fever response exposure and the um the fever response exposure and the um the fever response and it's interesting because um the and it's interesting because um the and it's interesting because um the reason I actually got into the sauna way reason I actually got into the sauna way reason I actually got into the sauna way back in like 2009 had nothing to do with back in like 2009 had nothing to do with back in like 2009 had nothing to do with cardiovascular effects or you know even cardiovascular effects or you know even cardiovascular effects or you know even the effects on on muscle mass but um it
1:33the effects on on muscle mass but um it the effects on on muscle mass but um it was the effects on my mood and that was was the effects on my mood and that was was the effects on my mood and that was you know I was very stressed out in you know I was very stressed out in you know I was very stressed out in graduate school and this was like 2009 graduate school and this was like 2009 graduate school and this was like 2009 and I was using the sauna every morning and I was using the sauna every morning and I was using the sauna every morning before I would go into the lab and do my before I would go into the lab and do my before I would go into the lab and do my experiments that would often fail it was experiments that would often fail it was experiments that would often fail it was very stressful and um I started to very stressful and um I started to very stressful and um I started to notice quite quickly that I was able to notice quite quickly that I was able to notice quite quickly that I was able to handle that stress a lot better I was handle that stress a lot better I was handle that stress a lot better I was just I was like I wasn't getting so just I was like I wasn't getting so just I was like I wasn't getting so depressed after and so like down and depressed after and so like down and depressed after and so like down and anxious and um and that's when I was anxious and um and that's when I was anxious and um and that's when I was like something is going on here like it like something is going on here like it like something is going on here like it was very noticeable for me and so then I was very noticeable for me and so then I was very noticeable for me and so then I started to look into the literature and started to look into the literature and started to look into the literature and come up with my own sort of theories come up with my own sort of theories come up with my own sort of theories which um I connecting the dots where I I which um I connecting the dots where I I which um I connecting the dots where I I actually did publish on this back in actually did publish on this back in actually did publish on this back in 2022 it's in my huge review article on 2022 it's in my huge review article on 2022 it's in my huge review article on the sauna it's called how sauna or sauna the sauna it's called how sauna or sauna the sauna it's called how sauna or sauna use can increase health span and I think use can increase health span and I think use can increase health span and I think it has to do with when you get into the it has to do with when you get into the it has to do with when you get into the sauna again you're mimicking a lot of sauna again you're mimicking a lot of sauna again you're mimicking a lot of the same affects that cardiovascular the same affects that cardiovascular the same affects that cardiovascular exercise and so you're you're releasing exercise and so you're you're releasing exercise and so you're you're releasing a lot of endorphins as well those are a lot of endorphins as well those are a lot of endorphins as well those are the feel-good opioids that we release in
1:34the feel-good opioids that we release in the feel-good opioids that we release in our brain um but what's really our brain um but what's really our brain um but what's really interesting is that also um the opposite interesting is that also um the opposite interesting is that also um the opposite of endorphin is called dorphin so it's of endorphin is called dorphin so it's of endorphin is called dorphin so it's also an an opioid that we release in our also an an opioid that we release in our also an an opioid that we release in our body and um it's it's that it's that body and um it's it's that it's that body and um it's it's that it's that opioid that's involved in like the opioid that's involved in like the opioid that's involved in like the discomfort feeling so like when you're discomfort feeling so like when you're discomfort feeling so like when you're working out when you're getting hot working out when you're getting hot working out when you're getting hot you're like you're feeling uncomfortable you're like you're feeling uncomfortable you're like you're feeling uncomfortable your body is making dinor your body is making dinor your body is making dinor and dorphin is um part of what it does and dorphin is um part of what it does and dorphin is um part of what it does is it cools down your body so it's is it cools down your body so it's is it cools down your body so it's playing a role in it's like okay you're playing a role in it's like okay you're playing a role in it's like okay you're you're getting you're elevating your you're getting you're elevating your you're getting you're elevating your core body temperature and so the core body temperature and so the core body temperature and so the Adaptive response is okay we need to Adaptive response is okay we need to Adaptive response is okay we need to cool down somewhat dorphin plays a role cool down somewhat dorphin plays a role cool down somewhat dorphin plays a role in that but it also is what's in that but it also is what's in that but it also is what's responsible for that uncomfortable responsible for that uncomfortable responsible for that uncomfortable feeling when you're like oh I'm so hot I feeling when you're like oh I'm so hot I feeling when you're like oh I'm so hot I want to get out um and what was super want to get out um and what was super want to get out um and what was super interesting um that I sort of dove into interesting um that I sort of dove into interesting um that I sort of dove into at the time was that when you release at the time was that when you release at the time was that when you release dorphin you um you have response a dorphin you um you have response a dorphin you um you have response a feedback loop in your brain where feedback loop in your brain where feedback loop in your brain where dorphin causes your body to make more
1:35dorphin causes your body to make more dorphin causes your body to make more receptors to the feel-good Endorphin and receptors to the feel-good Endorphin and receptors to the feel-good Endorphin and it sensitizes those those receptors and it sensitizes those those receptors and it sensitizes those those receptors and it makes sense if you think about it it makes sense if you think about it it makes sense if you think about it right when your body is not feeling good right when your body is not feeling good right when your body is not feeling good and you're getting that uncomfortable and you're getting that uncomfortable and you're getting that uncomfortable feeling it wants to make sure that it's feeling it wants to make sure that it's feeling it wants to make sure that it's going to counter that with feeling good going to counter that with feeling good going to counter that with feeling good and so um you you start to like the next and so um you you start to like the next and so um you you start to like the next time you make endorphins from a hug from time you make endorphins from a hug from time you make endorphins from a hug from your child or a joke you laugh at your child or a joke you laugh at your child or a joke you laugh at whatever you're going to feel even whatever you're going to feel even whatever you're going to feel even better because you're going to be more better because you're going to be more better because you're going to be more sensitive to those to those endorphins sensitive to those to those endorphins sensitive to those to those endorphins from those it's called mu opioid from those it's called mu opioid from those it's called mu opioid receptors and that's what you make when receptors and that's what you make when receptors and that's what you make when you increase endorphin anyways that was you increase endorphin anyways that was you increase endorphin anyways that was a sort of you know I would say rabbit a sort of you know I would say rabbit a sort of you know I would say rabbit hole I went down many many years ago but hole I went down many many years ago but hole I went down many many years ago but now there's lots more research coming now there's lots more research coming now there's lots more research coming out so work from Char Dr Charles Rison out so work from Char Dr Charles Rison out so work from Char Dr Charles Rison and now um his prote Dr Ashley Mason who and now um his prote Dr Ashley Mason who and now um his prote Dr Ashley Mason who I've been a collaborator with and Tiny I've been a collaborator with and Tiny I've been a collaborator with and Tiny Foundation has funded a lot of her Foundation has funded a lot of her Foundation has funded a lot of her research um that's being done and she is research um that's being done and she is research um that's being done and she is using infrared saunas it's it's it's a using infrared saunas it's it's it's a using infrared saunas it's it's it's a it's it's a type of sauna that's like a it's it's a type of sauna that's like a it's it's a type of sauna that's like a it's like a bed and it's a chamber with it's like a bed and it's a chamber with it's like a bed and it's a chamber with the head out and so your whole body is
1:36the head out and so your whole body is the head out and so your whole body is in it and um those the the research in it and um those the the research in it and um those the the research that's done in her lab and that was that's done in her lab and that was that's done in her lab and that was previously done in her Mentor Dr Charles previously done in her Mentor Dr Charles previously done in her Mentor Dr Charles Ron's lab is they are elevating your Ron's lab is they are elevating your Ron's lab is they are elevating your core body temperature to about 101.3 core body temperature to about 101.3 core body temperature to about 101.3 degrees Fahrenheit so you're getting a degrees Fahrenheit so you're getting a degrees Fahrenheit so you're getting a fever they're inducing a feverish fever they're inducing a feverish fever they're inducing a feverish response now many people have to be into response now many people have to be into response now many people have to be into in this sauna and it it's an infrared it in this sauna and it it's an infrared it in this sauna and it it's an infrared it gets up to about 145 is or something gets up to about 145 is or something gets up to about 145 is or something like that and they're in there for like like that and they're in there for like like that and they're in there for like 60 Minutes any 50 minutes to 60 minutes 60 Minutes any 50 minutes to 60 minutes 60 Minutes any 50 minutes to 60 minutes and they're getting they're getting a and they're getting they're getting a and they're getting they're getting a feverish response so it's not it's a feverish response so it's not it's a feverish response so it's not it's a it's a very intense procedure um and the it's a very intense procedure um and the it's a very intense procedure um and the what the fir what Chuck Rison showed in what the fir what Chuck Rison showed in what the fir what Chuck Rison showed in the first study was that they could just the first study was that they could just the first study was that they could just do this one treatment and it was do this one treatment and it was do this one treatment and it was actually a different type of infrared actually a different type of infrared actually a different type of infrared SAA but I won't get into that um and but SAA but I won't get into that um and but SAA but I won't get into that um and but they induced this feverous response they induced this feverous response they induced this feverous response 101.3 Fahrenheit just one time in people 101.3 Fahrenheit just one time in people 101.3 Fahrenheit just one time in people with like major depressive disorder and with like major depressive disorder and with like major depressive disorder and um they or they did a sham control where um they or they did a sham control where um they or they did a sham control where they made them feel like they were they made them feel like they were they made them feel like they were getting hot but it like wasn't hot getting hot but it like wasn't hot getting hot but it like wasn't hot enough it wasn't inducing that fever enough it wasn't inducing that fever enough it wasn't inducing that fever response so they were it's called like a response so they were it's called like a
1:37response so they were it's called like a sham control or it's like they're sham control or it's like they're sham control or it's like they're getting the placebo effect because they getting the placebo effect because they getting the placebo effect because they think they're getting the treatment and think they're getting the treatment and think they're getting the treatment and the people that got the active treatment the people that got the active treatment the people that got the active treatment had an anti-depressant effect that had an anti-depressant effect that had an anti-depressant effect that lasted like six weeks after and it was lasted like six weeks after and it was lasted like six weeks after and it was like enormous and crazy um placebo group like enormous and crazy um placebo group like enormous and crazy um placebo group didn't get it at all and so now Ashley didn't get it at all and so now Ashley didn't get it at all and so now Ashley Mason has has kind of carried the torch Mason has has kind of carried the torch Mason has has kind of carried the torch on and she's doing these these studies on and she's doing these these studies on and she's doing these these studies um and she's very very promising data um and she's very very promising data um and she's very very promising data fingers crossed I know it's like in I I fingers crossed I know it's like in I I fingers crossed I know it's like in I I think it's in submission right now for think it's in submission right now for think it's in submission right now for peer review but she's done like four peer review but she's done like four peer review but she's done like four sessions in some cases some people did sessions in some cases some people did sessions in some cases some people did eight sessions of it and it's just eight sessions of it and it's just eight sessions of it and it's just amazing the effects that it's having on amazing the effects that it's having on amazing the effects that it's having on people with respect to the people with respect to the people with respect to the anti-depressant effect it's amazing what anti-depressant effect it's amazing what anti-depressant effect it's amazing what our body can do to heal itself when you our body can do to heal itself when you our body can do to heal itself when you know we're not sort of always injecting know we're not sort of always injecting know we're not sort of always injecting it with stuff too there's all these it with stuff too there's all these it with stuff too there's all these other ways to go about healing it it's other ways to go about healing it it's other ways to go about healing it it's almost like it knows what it's doing almost like it knows what it's doing almost like it knows what it's doing sometimes it does I agree with I mean sometimes it does I agree with I mean sometimes it does I agree with I mean it's it's it's so exciting to it's it's it's so exciting to it's it's it's so exciting to potentially have a nonpharmacological potentially have a nonpharmacological potentially have a nonpharmacological treatment for ression because you know treatment for ression because you know treatment for ression because you know and I've I've shared a lot of studies on and I've I've shared a lot of studies on and I've I've shared a lot of studies on like Twitter and talked about like like Twitter and talked about like like Twitter and talked about like there's now it's undeniable that doing
1:38there's now it's undeniable that doing there's now it's undeniable that doing aerobic exercise like they've compared aerobic exercise like they've compared aerobic exercise like they've compared running to classical anti-depressants running to classical anti-depressants running to classical anti-depressants like SSRI so serotonin re um retic like SSRI so serotonin re um retic like SSRI so serotonin re um retic Inhibitors right um and it's the the in Inhibitors right um and it's the the in Inhibitors right um and it's the the in terms of the anti-depressant effects terms of the anti-depressant effects terms of the anti-depressant effects it's like the same only the running has it's like the same only the running has it's like the same only the running has all the other benefits right uh but like all the other benefits right uh but like all the other benefits right uh but like some people point out that like there some people point out that like there some people point out that like there people people that are really severely people people that are really severely people people that are really severely depressed that like just can't even get depressed that like just can't even get depressed that like just can't even get out of bed like they're not going to go out of bed like they're not going to go out of bed like they're not going to go for a run and it's true there are people for a run and it's true there are people for a run and it's true there are people that will not get out of bed but will that will not get out of bed but will that will not get out of bed but will they get into a sauna I mean it's it's a they get into a sauna I mean it's it's a they get into a sauna I mean it's it's a lot easier and so it really opens up lot easier and so it really opens up lot easier and so it really opens up doors that are just it's just so doors that are just it's just so doors that are just it's just so exciting super promising as we age too exciting super promising as we age too exciting super promising as we age too for the Aging population a lot of people for the Aging population a lot of people for the Aging population a lot of people who don't want to exercise when they get who don't want to exercise when they get who don't want to exercise when they get a lot older or they you know they a and a lot older or they you know they a and a lot older or they you know they a and pains and maybe it's a low intensity way pains and maybe it's a low intensity way pains and maybe it's a low intensity way to do that I can say for myself drink Co to do that I can say for myself drink Co to do that I can say for myself drink Co was probably the you know one of the was probably the you know one of the was probably the you know one of the most stressful periods of my life and most stressful periods of my life and most stressful periods of my life and the sauna like you know I think it saved the sauna like you know I think it saved the sauna like you know I think it saved my life a lot you know what I mean like
1:39my life a lot you know what I mean like my life a lot you know what I mean like it I was using the sauna five six times it I was using the sauna five six times it I was using the sauna five six times a week and it was just sort of like a it a week and it was just sort of like a it a week and it was just sort of like a it was mentally grounding it was something was mentally grounding it was something was mentally grounding it was something I look forward to it was a great ritual I look forward to it was a great ritual I look forward to it was a great ritual but it sort of kept me out of trouble but it sort of kept me out of trouble but it sort of kept me out of trouble for some reason and I could never for some reason and I could never for some reason and I could never explain it and I'm an N of one and you explain it and I'm an N of one and you explain it and I'm an N of one and you know I'm not super scientific and all know I'm not super scientific and all know I'm not super scientific and all that but I was like this is working this that but I was like this is working this that but I was like this is working this is keeping me like happy and going and is keeping me like happy and going and is keeping me like happy and going and motivated and I got to keep doing more motivated and I got to keep doing more motivated and I got to keep doing more of this because uh yeah it was really of this because uh yeah it was really of this because uh yeah it was really crazy totally I was the same I mean the crazy totally I was the same I mean the crazy totally I was the same I mean the same way for me during during that same way for me during during that same way for me during during that period I was doing this on like six I period I was doing this on like six I period I was doing this on like six I was doing it like every day I mean it was doing it like every day I mean it was doing it like every day I mean it was like you know and and again I but I was like you know and and again I but I was like you know and and again I but I had known I was like this does affect my had known I was like this does affect my had known I was like this does affect my mood and again it it comes down to like mood and again it it comes down to like mood and again it it comes down to like probably a lot of things we don't really probably a lot of things we don't really probably a lot of things we don't really know is it immune related the opioid know is it immune related the opioid know is it immune related the opioid system everything like all like all system everything like all like all system everything like all like all combined like there's there's a lot to combined like there's there's a lot to combined like there's there's a lot to un I didn't care why it work I knew it un I didn't care why it work I knew it un I didn't care why it work I knew it was working I'm like I don't care if was working I'm like I don't care if was working I'm like I don't care if this is a seeo like this is great I'm this is a seeo like this is great I'm this is a seeo like this is great I'm glad it it's not you know I still glad it it's not you know I still glad it it's not you know I still religiously use the SAA uh all the time
1:40religiously use the SAA uh all the time religiously use the SAA uh all the time but people that don't don't can't afford but people that don't don't can't afford but people that don't don't can't afford a sauna you know it's not like so like a sauna you know it's not like so like a sauna you know it's not like so like in Finland it's it's ubiquitous everyone in Finland it's it's ubiquitous everyone in Finland it's it's ubiquitous everyone I mean it's like everyone has it and I mean it's like everyone has it and I mean it's like everyone has it and there's public saunas that are free and there's public saunas that are free and there's public saunas that are free and um you know we do have saas and gyms um you know we do have saas and gyms um you know we do have saas and gyms here but like it is nice to know and I here but like it is nice to know and I here but like it is nice to know and I do think that if you can most people do do think that if you can most people do do think that if you can most people do at least have a bathtub and I think if at least have a bathtub and I think if at least have a bathtub and I think if you get one of those like little pool you get one of those like little pool you get one of those like little pool like temperature like temperature like temperature gauges like where you can measure the gauges like where you can measure the gauges like where you can measure the temperature and you get your your bath temperature and you get your your bath temperature and you get your your bath up to 104 and make sure you maintain it up to 104 and make sure you maintain it up to 104 and make sure you maintain it at that temperature you might have to at that temperature you might have to at that temperature you might have to keep turning on the faucet for 20 keep turning on the faucet for 20 keep turning on the faucet for 20 minutes and stay stay in the water like minutes and stay stay in the water like minutes and stay stay in the water like that is something that can also be done that is something that can also be done that is something that can also be done and it is a powerful form of deliberate and it is a powerful form of deliberate and it is a powerful form of deliberate heat exposure as well and it's nice to heat exposure as well and it's nice to heat exposure as well and it's nice to keep that in mind I love that there's a keep that in mind I love that there's a keep that in mind I love that there's a son out of my gym the problem with what son out of my gym the problem with what son out of my gym the problem with what we've all talked about is like when we've all talked about is like when we've all talked about is like when you're sick it's good to go in the you're sick it's good to go in the you're sick it's good to go in the saunas I've noticed a lot of people when saunas I've noticed a lot of people when saunas I've noticed a lot of people when they're they probably shouldn't be out they're they probably shouldn't be out they're they probably shouldn't be out of their house they like to sauna at the of their house they like to sauna at the of their house they like to sauna at the public sauna and I'm just like oh my God public sauna and I'm just like oh my God public sauna and I'm just like oh my God I leave when that happens but I do see a I leave when that happens but I do see a I leave when that happens but I do see a lot of people using that I want to talk
1:41lot of people using that I want to talk lot of people using that I want to talk about exercise uh maybe we'll do that in about exercise uh maybe we'll do that in about exercise uh maybe we'll do that in part two because I don't think we're part two because I don't think we're part two because I don't think we're going to do it justice here in the next going to do it justice here in the next going to do it justice here in the next 10 minutes but maybe we can end with 10 minutes but maybe we can end with 10 minutes but maybe we can end with sort of um the top sort of um the top sort of um the top three uh interventions you can think of three uh interventions you can think of three uh interventions you can think of from a diet perspective and then the top from a diet perspective and then the top from a diet perspective and then the top three interventions you can think of three interventions you can think of three interventions you can think of from a behavioral perspective that would from a behavioral perspective that would from a behavioral perspective that would have the biggest Bang on people's lives have the biggest Bang on people's lives have the biggest Bang on people's lives diet wise like the top three things that diet wise like the top three things that diet wise like the top three things that people can think about would be to make people can think about would be to make people can think about would be to make sure they're getting enough of their sure they're getting enough of their sure they're getting enough of their Marine source of Omega-3 so Marine source of Omega-3 so Marine source of Omega-3 so supplementing with two grams of a pretty supplementing with two grams of a pretty supplementing with two grams of a pretty decent quality fish brand fish oil brand decent quality fish brand fish oil brand decent quality fish brand fish oil brand per day and that's so it's like low per day and that's so it's like low per day and that's so it's like low hanging fruit and then I would say hanging fruit and then I would say hanging fruit and then I would say vitamin D3 most people uh 4,000 I use as vitamin D3 most people uh 4,000 I use as vitamin D3 most people uh 4,000 I use as a pretty safe bet and and you're you a pretty safe bet and and you're you a pretty safe bet and and you're you know I think that at the very least know I think that at the very least know I think that at the very least doing 4,000 IUS A Day vitamin D3 as you doing 4,000 IUS A Day vitamin D3 as you doing 4,000 IUS A Day vitamin D3 as you mentioned it's like the cheapest mentioned it's like the cheapest mentioned it's like the cheapest supplement it's something like a penny a supplement it's something like a penny a supplement it's something like a penny a pill it's like the most affordable thing
1:42pill it's like the most affordable thing pill it's like the most affordable thing um you know to do and then um making um you know to do and then um making um you know to do and then um making sure you're eating your greens and sure you're eating your greens and sure you're eating your greens and getting your protein so like the mag getting your protein so like the mag getting your protein so like the mag thinking about the magnesium and then thinking about the magnesium and then thinking about the magnesium and then the the 1.2 grams per kilogram body the the 1.2 grams per kilogram body the the 1.2 grams per kilogram body weight a day are are are like the weight a day are are are like the weight a day are are are like the biggest bang for your buck I think um biggest bang for your buck I think um biggest bang for your buck I think um and then and then with respect to and then and then with respect to and then and then with respect to behavioral um just exercise and behavioral um just exercise and behavioral um just exercise and particularly doing a good amount of particularly doing a good amount of particularly doing a good amount of high-intensity exercise and we didn't high-intensity exercise and we didn't high-intensity exercise and we didn't get so much into it but it really is one get so much into it but it really is one get so much into it but it really is one of the most important things that you of the most important things that you of the most important things that you can do and even just like I mean there's can do and even just like I mean there's can do and even just like I mean there's studies showing that people just doing studies showing that people just doing studies showing that people just doing one to three minutes of like getting one to three minutes of like getting one to three minutes of like getting their heart rate up to 80% max heart their heart rate up to 80% max heart their heart rate up to 80% max heart rate for like one to one to three rate for like one to one to three rate for like one to one to three minutes you know three times a week is minutes you know three times a week is minutes you know three times a week is associated with like a 50% reduction in associated with like a 50% reduction in associated with like a 50% reduction in all cause mortality and cancer related all cause mortality and cancer related all cause mortality and cancer related mortality so it's easy to do like you mortality so it's easy to do like you mortality so it's easy to do like you can do do that right you can just get up can do do that right you can just get up can do do that right you can just get up and do 3 minutes you know like it's not and do 3 minutes you know like it's not and do 3 minutes you know like it's not it's not that challenging um so getting
1:43it's not that challenging um so getting it's not that challenging um so getting that that high intensity exercise also I that that high intensity exercise also I that that high intensity exercise also I mean resistance training and muscle mass mean resistance training and muscle mass mean resistance training and muscle mass super important like you need to be you super important like you need to be you super important like you need to be you need to be building that muscle mass and need to be building that muscle mass and need to be building that muscle mass and maintaining it because maintaining it because maintaining it because Frailty um you know you get to a point Frailty um you know you get to a point Frailty um you know you get to a point when you start to get older and all of a when you start to get older and all of a when you start to get older and all of a sudden you have an event where you're sudden you have an event where you're sudden you have an event where you're you got influenza whatever and then you you got influenza whatever and then you you got influenza whatever and then you start to you're not working out you lose start to you're not working out you lose start to you're not working out you lose so much muscle and that you get a couple so much muscle and that you get a couple so much muscle and that you get a couple of those stacked on over a couple of of those stacked on over a couple of of those stacked on over a couple of years and then all of a sudden you can't years and then all of a sudden you can't years and then all of a sudden you can't walk your Mobility goes down and then walk your Mobility goes down and then walk your Mobility goes down and then it's just the curve just drops right so it's just the curve just drops right so it's just the curve just drops right so um resistance training is extremely um resistance training is extremely um resistance training is extremely important and if you're doing those two important and if you're doing those two important and if you're doing those two things you're probably going to be you things you're probably going to be you things you're probably going to be you know maintaining a healthy body weight know maintaining a healthy body weight know maintaining a healthy body weight because at the end of the day calories because at the end of the day calories because at the end of the day calories in calories out does matter right so if in calories out does matter right so if in calories out does matter right so if you're doing the exercise and the you're doing the exercise and the you're doing the exercise and the resistance training um and you're kind resistance training um and you're kind resistance training um and you're kind of focusing on like getting the the of focusing on like getting the the of focusing on like getting the the proper micronutrients from your veggies proper micronutrients from your veggies proper micronutrients from your veggies and protein intake you're probably not and protein intake you're probably not and protein intake you're probably not going to be eating all the the junk but going to be eating all the the junk but going to be eating all the the junk but then on top on the last thing I would then on top on the last thing I would then on top on the last thing I would say um behavioral wise I would I would
1:44say um behavioral wise I would I would say um behavioral wise I would I would add I would add sauna in or deliberate add I would add sauna in or deliberate add I would add sauna in or deliberate heat exposure I think I think that's heat exposure I think I think that's heat exposure I think I think that's huge for um a lot of reasons you know huge for um a lot of reasons you know huge for um a lot of reasons you know for the cardiovascular reasons there's for the cardiovascular reasons there's for the cardiovascular reasons there's there's mental health effects as we there's mental health effects as we there's mental health effects as we talked about there's also other brain talked about there's also other brain talked about there's also other brain effects um dementia risk is lower as effects um dementia risk is lower as effects um dementia risk is lower as well and then muscle atrophy you can do well and then muscle atrophy you can do well and then muscle atrophy you can do the deliberate heat exposure to help the deliberate heat exposure to help the deliberate heat exposure to help prevent muscle atrophy as well so I prevent muscle atrophy as well so I prevent muscle atrophy as well so I think those are the three three think those are the three three think those are the three three behavioral changes and by the way behavioral changes and by the way behavioral changes and by the way exercise can forgive a lot of sins exercise can forgive a lot of sins exercise can forgive a lot of sins including lack of sleep so that's why I including lack of sleep so that's why I including lack of sleep so that's why I start with that and and and I don't make start with that and and and I don't make start with that and and and I don't make the Sleep the most important I actually the Sleep the most important I actually the Sleep the most important I actually think it's exercise so we're gonna have think it's exercise so we're gonna have think it's exercise so we're gonna have to have you on for part two because I to have you on for part two because I to have you on for part two because I really want to dive into both resistance really want to dive into both resistance really want to dive into both resistance training and cardiovascular exercise training and cardiovascular exercise training and cardiovascular exercise with you but this has been an amazing with you but this has been an amazing with you but this has been an amazing conversation well I look forward to conversation well I look forward to conversation well I look forward to around to Shane and thank you for all around to Shane and thank you for all around to Shane and thank you for all the great questions it's been a lot of the great questions it's been a lot of the great questions it's been a lot of fun