Dr Rhonda Patrick on the benefits of sauna how micros affect performance and mor
00:00[Music] [Music] hey this is Mike Matthews from mus hey this is Mike Matthews from mus hey this is Mike Matthews from mus forlife.com and welcome to my podcast in forlife.com and welcome to my podcast in forlife.com and welcome to my podcast in this episode I'm going to be this episode I'm going to be this episode I'm going to be interviewing Dr Ronda Patrick who has a interviewing Dr Ronda Patrick who has a interviewing Dr Ronda Patrick who has a PHD in biomedical science from the PHD in biomedical science from the PHD in biomedical science from the University of Tennesse uh she's done University of Tennesse uh she's done University of Tennesse uh she's done extensive research on Aging cancer and extensive research on Aging cancer and extensive research on Aging cancer and nutrition um and in this episode we're nutrition um and in this episode we're nutrition um and in this episode we're going to be talking about some going to be talking about some going to be talking about some interesting research related to saunas I interesting research related to saunas I interesting research related to saunas I actually get asked about it fairly often actually get asked about it fairly often actually get asked about it fairly often uh if they're good if they're bad when uh if they're good if they're bad when uh if they're good if they're bad when you should use them how you know how you should use them how you know how you should use them how you know how often you should use them and so forth often you should use them and so forth often you should use them and so forth and she has done some interesting and she has done some interesting and she has done some interesting research on this and also uh we're going research on this and also uh we're going research on this and also uh we're going to be talking kind of on the flip side to be talking kind of on the flip side to be talking kind of on the flip side of uh clean eating which I talked about of uh clean eating which I talked about of uh clean eating which I talked about in the previous uh podcast and why yes in the previous uh podcast and why yes in the previous uh podcast and why yes it's important to eat nutritious foods it's important to eat nutritious foods it's important to eat nutritious foods but when we're talking body composition but when we're talking body composition but when we're talking body composition how many calories you eat is more how many calories you eat is more how many calories you eat is more important and where those calories come important and where those calories come important and where those calories come from in terms of protein carbs and fat
01:00from in terms of protein carbs and fat from in terms of protein carbs and fat is more important than the specific is more important than the specific is more important than the specific foods that you're eating and in this foods that you're eating and in this foods that you're eating and in this podcast with Dr Patrick We're going to podcast with Dr Patrick We're going to podcast with Dr Patrick We're going to be talking a bit more about the be talking a bit more about the be talking a bit more about the different nutrients that your body needs different nutrients that your body needs different nutrients that your body needs and why they are important um just to and why they are important um just to and why they are important um just to kind of balance out cuz some people kind of balance out cuz some people kind of balance out cuz some people mistook what I was talking about and mistook what I was talking about and mistook what I was talking about and thought that I was kind of just saying thought that I was kind of just saying thought that I was kind of just saying you can eat junk and whatever and who you can eat junk and whatever and who you can eat junk and whatever and who cares about micronutrients and that's cares about micronutrients and that's cares about micronutrients and that's not the case uh so we're going to be not the case uh so we're going to be not the case uh so we're going to be talking about that and a bit and a few talking about that and a bit and a few talking about that and a bit and a few other things as well so I hope you enjoy other things as well so I hope you enjoy other things as well so I hope you enjoy the podcast and I apologize for the poor the podcast and I apologize for the poor the podcast and I apologize for the poor quality of my audio I'm not sure what quality of my audio I'm not sure what quality of my audio I'm not sure what happened I it looks like Skype somehow happened I it looks like Skype somehow happened I it looks like Skype somehow switched from my good microphone to my switched from my good microphone to my switched from my good microphone to my webcam microphone and I didn't realize webcam microphone and I didn't realize webcam microphone and I didn't realize it when I made the call um it does it when I made the call um it does it when I made the call um it does thattime so I'm going to make sure that thattime so I'm going to make sure that thattime so I'm going to make sure that doesn't happen again all right enjoy the doesn't happen again all right enjoy the doesn't happen again all right enjoy the podcast all right so thanks Ronda for podcast all right so thanks Ronda for podcast all right so thanks Ronda for being here I appreciate you taking the being here I appreciate you taking the being here I appreciate you taking the time oh my time oh my time oh my pleasure um so the the first thing I pleasure um so the the first thing I pleasure um so the the first thing I thought we should talk about because I thought we should talk about because I thought we should talk about because I thought it pretty interesting is how and
02:00thought it pretty interesting is how and thought it pretty interesting is how and and you were saying you've done some and you were saying you've done some and you were saying you've done some research on this um the benefits of of research on this um the benefits of of research on this um the benefits of of going in the sauna um raising your body going in the sauna um raising your body going in the sauna um raising your body temperature I get asked about this temperature I get asked about this temperature I get asked about this really often people ask if they should really often people ask if they should really often people ask if they should or shouldn't go in the SAA after working or shouldn't go in the SAA after working or shouldn't go in the SAA after working out and ien looked into it so I was just out and ien looked into it so I was just out and ien looked into it so I was just like well I know it's not going to hurt like well I know it's not going to hurt like well I know it's not going to hurt anything so sure why not but apparently anything so sure why not but apparently anything so sure why not but apparently there are actually quite a few there are actually quite a few there are actually quite a few benefits right you know I think that you benefits right you know I think that you benefits right you know I think that you know for for the most part some cultures know for for the most part some cultures know for for the most part some cultures you know particularly in Finland and you know particularly in Finland and you know particularly in Finland and Russia Russia Russia the sauna has been a large part of their the sauna has been a large part of their the sauna has been a large part of their culture you know people don't really culture you know people don't really culture you know people don't really know the science behind why they like to know the science behind why they like to know the science behind why they like to go into the sauna but they know they go into the sauna but they know they go into the sauna but they know they like to go into this sauna and that it like to go into this sauna and that it like to go into this sauna and that it does something beneficial for them they does something beneficial for them they does something beneficial for them they just didn't you know H know how to just didn't you know H know how to just didn't you know H know how to pinpoint exactly what that was and so um pinpoint exactly what that was and so um pinpoint exactly what that was and so um I actually have been doing quite a bit I actually have been doing quite a bit I actually have been doing quite a bit of research not my my primary focus of of research not my my primary focus of of research not my my primary focus of research I'm not doing any experiments research I'm not doing any experiments research I'm not doing any experiments but I've been you know reading the but I've been you know reading the but I've been you know reading the literature and uh reading a bunch of literature and uh reading a bunch of literature and uh reading a bunch of different papers that have been different papers that have been different papers that have been published on the various benefits of the
03:00published on the various benefits of the published on the various benefits of the sauna so let me start by saying you know sauna so let me start by saying you know sauna so let me start by saying you know what is what are the benefits of using what is what are the benefits of using what is what are the benefits of using the sauna or to put it in another um the sauna or to put it in another um the sauna or to put it in another um term what are the benefits of what I term what are the benefits of what I term what are the benefits of what I call hypothermic conditioning so call hypothermic conditioning so call hypothermic conditioning so hypothermia is you know the opposite of hypothermia is you know the opposite of hypothermia is you know the opposite of hypothermia hyper means elevating your hypothermia hyper means elevating your hypothermia hyper means elevating your core body temperature um and so there's core body temperature um and so there's core body temperature um and so there's there's actually quite a bit of of there's actually quite a bit of of there's actually quite a bit of of benefits that can uh be reaped from benefits that can uh be reaped from benefits that can uh be reaped from elevating your core body temperature and elevating your core body temperature and elevating your core body temperature and if you ever gotten in the sauna you'll if you ever gotten in the sauna you'll if you ever gotten in the sauna you'll notice that if you sit in in a hot sauna notice that if you sit in in a hot sauna notice that if you sit in in a hot sauna for like 30 or 40 minutes you know what for like 30 or 40 minutes you know what for like 30 or 40 minutes you know what will start to happen after about you will start to happen after about you will start to happen after about you know 15 minutes or so of being in a know 15 minutes or so of being in a know 15 minutes or so of being in a already hot sauna is that you'll notice already hot sauna is that you'll notice already hot sauna is that you'll notice your heart rate starts to to increase um your heart rate starts to to increase um your heart rate starts to to increase um and a lot of the same sort of and a lot of the same sort of and a lot of the same sort of cardiovascular mechanisms kick into play cardiovascular mechanisms kick into play cardiovascular mechanisms kick into play as if you were doing cardiovascular as if you were doing cardiovascular as if you were doing cardiovascular exercise so it's like I noticed you know exercise so it's like I noticed you know exercise so it's like I noticed you know this this straight off when I started this this straight off when I started this this straight off when I started using this on is that after sitting in using this on is that after sitting in using this on is that after sitting in there for about you know 15 minutes it
04:00there for about you know 15 minutes it there for about you know 15 minutes it was like I was running I felt the same was like I was running I felt the same was like I was running I felt the same effects in terms of the sweat rate in effects in terms of the sweat rate in effects in terms of the sweat rate in terms of the the heart rate increase you terms of the the heart rate increase you terms of the the heart rate increase you know so and so I started to get really know so and so I started to get really know so and so I started to get really interested in in what was going on in my interested in in what was going on in my interested in in what was going on in my body and that's sort of what instigated body and that's sort of what instigated body and that's sort of what instigated me to do this research um probably about me to do this research um probably about me to do this research um probably about four years ago I started I started doing four years ago I started I started doing four years ago I started I started doing research on this so um you know lo and research on this so um you know lo and research on this so um you know lo and behold there's a huge literature on you behold there's a huge literature on you behold there's a huge literature on you know heat acclimation and um the various know heat acclimation and um the various know heat acclimation and um the various mechanisms uh biological mechanisms um mechanisms uh biological mechanisms um mechanisms uh biological mechanisms um that come into play in terms of that come into play in terms of that come into play in terms of elevating your core body temperature and elevating your core body temperature and how certain adaptations can occur um how certain adaptations can occur um how certain adaptations can occur um when you repeatedly elevate your core when you repeatedly elevate your core when you repeatedly elevate your core body temperature um such that once again body temperature um such that once again body temperature um such that once again when you elevate your core body when you elevate your core body when you elevate your core body temperature such as you know endurance temperature such as you know endurance temperature such as you know endurance training or even heavy liftting training or even heavy liftting training or even heavy liftting weightlifting can do that as well if weightlifting can do that as well if weightlifting can do that as well if you're really pushing it um you're you're really pushing it um you're you're really pushing it um you're elevating your core body temperature and elevating your core body temperature and so those mechanisms you know kick on and so those mechanisms you know kick on and so those mechanisms you know kick on and so you start to get these benefits um so you start to get these benefits um so you start to get these benefits um and so in terms of the endurance and so in terms of the endurance and so in terms of the endurance benefits there's um you know what benefits there's um you know what benefits there's um you know what happens is you have when you're when you happens is you have when you're when you happens is you have when you're when you use the sauna regularly you uh train
05:00use the sauna regularly you uh train use the sauna regularly you uh train your body to um when the the core body your body to um when the the core body your body to um when the the core body temperature gets elevated what happens temperature gets elevated what happens temperature gets elevated what happens is you have increased blood flow uh to is you have increased blood flow uh to is you have increased blood flow uh to your heart to your muscle tissue to your your heart to your muscle tissue to your your heart to your muscle tissue to your skin and in terms of you know to your skin and in terms of you know to your skin and in terms of you know to your muscle tissue what happens when you have muscle tissue what happens when you have muscle tissue what happens when you have increased blood flow well you're going increased blood flow well you're going increased blood flow well you're going to have you know more nutrients being to have you know more nutrients being to have you know more nutrients being delivered more esterified fatty acids delivered more esterified fatty acids delivered more esterified fatty acids and glucose and oxygen going to your and glucose and oxygen going to your and glucose and oxygen going to your muscles and I mean that's great because muscles and I mean that's great because muscles and I mean that's great because for people that are endurance athletes for people that are endurance athletes for people that are endurance athletes well you know they often hit a wall at a well you know they often hit a wall at a well you know they often hit a wall at a certain point and they start to rely on certain point and they start to rely on certain point and they start to rely on their local muscle glycogen stores and their local muscle glycogen stores and their local muscle glycogen stores and so this what this does is when you're so this what this does is when you're so this what this does is when you're when you're heat adapted when you when you're heat adapted when you when you're heat adapted when you hypothermically condition yourself by hypothermically condition yourself by hypothermically condition yourself by using something like the sauna you using something like the sauna you using something like the sauna you actually have increased delivery of actually have increased delivery of actually have increased delivery of these different nutrients there and that these different nutrients there and that these different nutrients there and that way you rely Less on those local way you rely Less on those local way you rely Less on those local glycogen stores and so your endurance glycogen stores and so your endurance glycogen stores and so your endurance training is sort of you know better um training is sort of you know better um training is sort of you know better um and also the cardiovascular mechanisms and also the cardiovascular mechanisms and also the cardiovascular mechanisms kick into play so you basically have kick into play so you basically have kick into play so you basically have like I said uh you your body starts to like I said uh you your body starts to like I said uh you your body starts to for the same given workload is it for the same given workload is it for the same given workload is it stimulating adrenaline production is
06:00stimulating adrenaline production is stimulating adrenaline production is that is that what you're feeling that's that is that what you're feeling that's that is that what you're feeling that's what it feels like activates it what it feels like activates it what it feels like activates it activates the sympathetic nervous system activates the sympathetic nervous system activates the sympathetic nervous system so you actually are are increasing so you actually are are increasing so you actually are are increasing norepinephrine nor or also known as nor norepinephrine nor or also known as nor norepinephrine nor or also known as nor adrenaline right and um so yeah adrenaline right and um so yeah adrenaline right and um so yeah noradrenaline it's interesting because noradrenaline it's interesting because noradrenaline it's interesting because noradrenaline also is involved in noradrenaline also is involved in noradrenaline also is involved in cooling down the body which is why I cooling down the body which is why I cooling down the body which is why I think you actually activated in the think you actually activated in the think you actually activated in the sauna because your your body's trying to sauna because your your body's trying to sauna because your your body's trying to cool itself at the same time right so um cool itself at the same time right so um cool itself at the same time right so um yeah but that also has different yeah but that also has different yeah but that also has different benefits on the brain which I'll benefits on the brain which I'll benefits on the brain which I'll probably talk about in a minute so and probably talk about in a minute so and probably talk about in a minute so and then then there's you start to sweat at then then there's you start to sweat at then then there's you start to sweat at a lower core body temperature and you a lower core body temperature and you a lower core body temperature and you sweat for a longer time so it's sweat for a longer time so it's sweat for a longer time so it's basically cools your core body basically cools your core body basically cools your core body temperature because you're sweating um temperature because you're sweating um temperature because you're sweating um you know longer so those S so so those you know longer so those S so so those you know longer so those S so so those sort of things help with endurance um sort of things help with endurance um sort of things help with endurance um but in terms of you know muscle so you but in terms of you know muscle so you but in terms of you know muscle so you ask know can you can you lose F right ask know can you can you lose F right ask know can you can you lose F right and I'll give you sort of an indirect and I'll give you sort of an indirect and I'll give you sort of an indirect answer to that and that is um that yes answer to that and that is um that yes answer to that and that is um that yes you can uh lose fat and that's by you can uh lose fat and that's by you can uh lose fat and that's by increasing lean muscle increasing lean muscle increasing lean muscle mass so there's a there's a three really
07:00mass so there's a there's a three really mass so there's a there's a three really interesting mechanisms that heat stress interesting mechanisms that heat stress interesting mechanisms that heat stress um is able to increase lean muscle mass um is able to increase lean muscle mass um is able to increase lean muscle mass and when you increase lean muscle mass I and when you increase lean muscle mass I and when you increase lean muscle mass I mean what what does that mean sure mean what what does that mean sure mean what what does that mean sure you're losing body fat right yeah I mean you're losing body fat right yeah I mean you're losing body fat right yeah I mean your your body just going to burn more your your body just going to burn more your your body just going to burn more energy uh which I mean obviously it energy uh which I mean obviously it energy uh which I mean obviously it depends on how you're eating if you're depends on how you're eating if you're depends on how you're eating if you're gonna you can have plenty of muscle and gonna you can have plenty of muscle and gonna you can have plenty of muscle and you can be pretty overweight if you can you can be pretty overweight if you can you can be pretty overweight if you can eat enough food to do it but it becomes eat enough food to do it but it becomes eat enough food to do it but it becomes harder it becomes harder it's much harder it becomes harder it's much harder it becomes harder it's much easier to to be to stay lean you know easier to to be to stay lean you know easier to to be to stay lean you know the more muscle you have yes definitely the more muscle you have yes definitely the more muscle you have yes definitely yeah yeah I mean there's and we can go yeah yeah I mean there's and we can go yeah yeah I mean there's and we can go there you can go on and on for you know there you can go on and on for you know there you can go on and on for you know bunch of different mechanisms by what bunch of different mechanisms by what bunch of different mechanisms by what that occurs but um the bottom line is that occurs but um the bottom line is that occurs but um the bottom line is that you know uh hypothermic that you know uh hypothermic that you know uh hypothermic conditioning through using the sauna conditioning through using the sauna conditioning through using the sauna what it does is when you're in the sauna what it does is when you're in the sauna what it does is when you're in the sauna um one mechanism by which it increases um one mechanism by which it increases um one mechanism by which it increases lean muscle mass is by increasing the lean muscle mass is by increasing the lean muscle mass is by increasing the production of growth hormone so heat production of growth hormone so heat production of growth hormone so heat stress um you know can increase the stress um you know can increase the stress um you know can increase the production of growth hormone by you know production of growth hormone by you know production of growth hormone by you know as much ranging anywhere from twofold to
08:00as much ranging anywhere from twofold to as much ranging anywhere from twofold to like 16 fold depending on you know the like 16 fold depending on you know the like 16 fold depending on you know the frequency and how hot the sa is and how frequency and how hot the sa is and how frequency and how hot the sa is and how long you stay in there for the most part long you stay in there for the most part long you stay in there for the most part the 16 fold is is quite excessive and in the 16 fold is is quite excessive and in the 16 fold is is quite excessive and in fact um I pointed this out in my article fact um I pointed this out in my article fact um I pointed this out in my article just as a perfect principle but you know just as a perfect principle but you know just as a perfect principle but you know most people that stay in the sauna for most people that stay in the sauna for most people that stay in the sauna for about 20 or 30 minutes can increase about 20 or 30 minutes can increase about 20 or 30 minutes can increase their growth hormone levels by twofold their growth hormone levels by twofold their growth hormone levels by twofold over Baseline and those those you know over Baseline and those those you know over Baseline and those those you know that lasts for about two hours okay you that lasts for about two hours okay you that lasts for about two hours okay you know the role of growth hormone in know the role of growth hormone in know the role of growth hormone in preventing uh degradation of muscle preventing uh degradation of muscle preventing uh degradation of muscle proteins is pretty well known um yeah proteins is pretty well known um yeah proteins is pretty well known um yeah yeah strongly I mean I guess I guess yeah strongly I mean I guess I guess yeah strongly I mean I guess I guess it's anabolic properties are kind of uh it's anabolic properties are kind of uh it's anabolic properties are kind of uh argued but it's definitely an argued but it's definitely an argued but it's definitely an anti-catabolic no question yeah no anti-catabolic no question yeah no anti-catabolic no question yeah no question right exactly you know and the question right exactly you know and the question right exactly you know and the growth hormone increases igf-1 in muscle growth hormone increases igf-1 in muscle growth hormone increases igf-1 in muscle tissue specifically right and igf-1 you tissue specifically right and igf-1 you tissue specifically right and igf-1 you know I've done a lot of research on know I've done a lot of research on know I've done a lot of research on igf-1 igf-1 activates this whole igf-1 igf-1 activates this whole igf-1 igf-1 activates this whole signaling pathway specifically you were signaling pathway specifically you were signaling pathway specifically you were talking about in your muscle tissue um
09:00talking about in your muscle tissue um talking about in your muscle tissue um that activates akt which then activates that activates akt which then activates that activates akt which then activates mtor which is a a critical Pathway to uh mtor which is a a critical Pathway to uh mtor which is a a critical Pathway to uh for protein synthesis right so you know for protein synthesis right so you know for protein synthesis right so you know in that sense growth hormone can be in that sense growth hormone can be in that sense growth hormone can be anabolic you know by increasing protein anabolic you know by increasing protein anabolic you know by increasing protein synthesis but I think like you me like synthesis but I think like you me like synthesis but I think like you me like you mentioned in humans how robust that you mentioned in humans how robust that you mentioned in humans how robust that effect is is sort of you know effect is is sort of you know effect is is sort of you know questionable yeah I mean anecdotally questionable yeah I mean anecdotally questionable yeah I mean anecdotally speaking like if you look to the speaking like if you look to the speaking like if you look to the bodybuilding world where they're messing bodybuilding world where they're messing bodybuilding world where they're messing with all kinds of crazy drugs it's kind with all kinds of crazy drugs it's kind with all kinds of crazy drugs it's kind of a known thing that like if you that of a known thing that like if you that of a known thing that like if you that growth hormone will it takes on it growth hormone will it takes on it growth hormone will it takes on it increases anabolism when it's in the increases anabolism when it's in the increases anabolism when it's in the presence of high dosages of testosterone presence of high dosages of testosterone presence of high dosages of testosterone as well but if you were just to take as well but if you were just to take as well but if you were just to take like if you're just to you know like if you're just to you know like if you're just to you know straighten jet uh growth hormone every straighten jet uh growth hormone every straighten jet uh growth hormone every day uh you wouldn't probably notice much day uh you wouldn't probably notice much day uh you wouldn't probably notice much of an increase or you wouldn't notice of an increase or you wouldn't notice of an increase or you wouldn't notice nearly as much of an anabolic boost as nearly as much of an anabolic boost as nearly as much of an anabolic boost as you would with just like you know you would with just like you know you would with just like you know shooting test right yeah so regardless shooting test right yeah so regardless shooting test right yeah so regardless you know but when but I mean as you said you know but when but I mean as you said you know but when but I mean as you said though if you're like if you are uh though if you're like if you are uh though if you're like if you are uh using it if you net protein uh synthesis
10:00using it if you net protein uh synthesis using it if you net protein uh synthesis is really what what determines it so you is really what what determines it so you is really what what determines it so you know you're synthesizing so many know you're synthesizing so many know you're synthesizing so many proteins then you're so so you have have proteins then you're so so you have have proteins then you're so so you have have a breakdown rate so if you if you can a breakdown rate so if you if you can a breakdown rate so if you if you can help either side of that equation and in help either side of that equation and in help either side of that equation and in the end come out you know with more the end come out you know with more the end come out you know with more protein synthesis exactly and that's the protein synthesis exactly and that's the protein synthesis exactly and that's the bottom line the bottom line is if you're bottom line the bottom line is if you're bottom line the bottom line is if you're decreasing the amount of proteins you're decreasing the amount of proteins you're decreasing the amount of proteins you're degrading in your muscle tissue then degrading in your muscle tissue then degrading in your muscle tissue then you're having a net increase and so you're having a net increase and so you're having a net increase and so that's kind of cool um yeah we see that that's kind of cool um yeah we see that that's kind of cool um yeah we see that we see that you know there's research on we see that you know there's research on we see that you know there's research on carbohydrate intake and how it relates carbohydrate intake and how it relates carbohydrate intake and how it relates to muscle growth over time to muscle growth over time to muscle growth over time and um from from what I've read and I've and um from from what I've read and I've and um from from what I've read and I've experienced it myself and now just experienced it myself and now just experienced it myself and now just working with a lot of people uh you know working with a lot of people uh you know working with a lot of people uh you know when you're eating the more carbs you're when you're eating the more carbs you're when you're eating the more carbs you're eating the the higher your insulin eating the the higher your insulin eating the the higher your insulin levels are just kind of at any any given levels are just kind of at any any given levels are just kind of at any any given point because you got to fit them in point because you got to fit them in point because you got to fit them in somehow during the day and while insulin somehow during the day and while insulin somehow during the day and while insulin is not anabolic it does have that is not anabolic it does have that is not anabolic it does have that anti-catabolic uh property exactly so anti-catabolic uh property exactly so anti-catabolic uh property exactly so you know basically the more carbs you you know basically the more carbs you you know basically the more carbs you eat the more muscle you build over time eat the more muscle you build over time eat the more muscle you build over time basically right as long as you're Sensi basically right as long as you're Sensi basically right as long as you're Sensi sensitive to insulin you don't want to sensitive to insulin you don't want to sensitive to insulin you don't want to eat a bunch of carbs that become insulin eat a bunch of carbs that become insulin eat a bunch of carbs that become insulin resistant because then it's not going to resistant because then it's not going to resistant because then it's not going to work and a really interesting thing
11:00work and a really interesting thing work and a really interesting thing about the heat stress and particularly about the heat stress and particularly about the heat stress and particularly um the sauna studies this you know um the sauna studies this you know um the sauna studies this you know there's a few studies on this um where there's a few studies on this um where there's a few studies on this um where they've shown that what happens is that they've shown that what happens is that they've shown that what happens is that you if you if you go in the sauna it you if you if you go in the sauna it you if you if you go in the sauna it actually increases the expression of actually increases the expression of actually increases the expression of glute glucose Transporters in your glute glucose Transporters in your glute glucose Transporters in your muscle tissue specifically glute four muscle tissue specifically glute four muscle tissue specifically glute four and it it's in mice it's sens it's and it it's in mice it's sens it's and it it's in mice it's sens it's sensitized um diabetic type two diabetic sensitized um diabetic type two diabetic sensitized um diabetic type two diabetic mice to insulin um because they increase mice to insulin um because they increase mice to insulin um because they increase the expression of glucose Transporters the expression of glucose Transporters the expression of glucose Transporters and they therefore became sens sensitive and they therefore became sens sensitive and they therefore became sens sensitive to insulin took up the glucose into to insulin took up the glucose into to insulin took up the glucose into their muscle cells and they actually their muscle cells and they actually their muscle cells and they actually produced 32% less ins insulin so I think produced 32% less ins insulin so I think produced 32% less ins insulin so I think that the sauna in general so that be that the sauna in general so that be that the sauna in general so that be like your your post-workout sauna and like your your post-workout sauna and like your your post-workout sauna and then you eat your food exactly I mean I then you eat your food exactly I mean I then you eat your food exactly I mean I think it's a it's just a really think it's a it's just a really think it's a it's just a really interesting tool that I think people um interesting tool that I think people um interesting tool that I think people um I hope start you know exper I hope start you know exper I hope start you know exper experimenting with themselves and also I experimenting with themselves and also I experimenting with themselves and also I hope that more research will be done in hope that more research will be done in hope that more research will be done in this area yeah because there's just so this area yeah because there's just so this area yeah because there's just so many interesting benefits to heat stress many interesting benefits to heat stress many interesting benefits to heat stress in your body and and this is really like
12:00in your body and and this is really like in your body and and this is really like how do how does a sauna compare to a a how do how does a sauna compare to a a how do how does a sauna compare to a a steam room just in in experience the steam room just in in experience the steam room just in in experience the steam room is like unbearable like I I I steam room is like unbearable like I I I steam room is like unbearable like I I I have a steam room in the condo where I have a steam room in the condo where I have a steam room in the condo where I live and and I I'll go into it sometimes live and and I I'll go into it sometimes live and and I I'll go into it sometimes but it gets so hot I actually almost but it gets so hot I actually almost but it gets so hot I actually almost feel like my body is like panicking feel like my body is like panicking feel like my body is like panicking after like 10 minutes right right so after like 10 minutes right right so after like 10 minutes right right so that's a great question see the steam that's a great question see the steam that's a great question see the steam room one of the main differences between room one of the main differences between room one of the main differences between like going into having a dry sauna and like going into having a dry sauna and like going into having a dry sauna and going into the steam room is that you going into the steam room is that you going into the steam room is that you know steam is like wet and it's know steam is like wet and it's know steam is like wet and it's contacting your skin and when your when contacting your skin and when your when contacting your skin and when your when your skin burning it is becomes your skin burning it is becomes your skin burning it is becomes unbearable like you can't stay in for as unbearable like you can't stay in for as unbearable like you can't stay in for as long a time as you can in something like long a time as you can in something like long a time as you can in something like a dry sauna where it's not burning your a dry sauna where it's not burning your a dry sauna where it's not burning your skin yeah so I think um the idea is you skin yeah so I think um the idea is you skin yeah so I think um the idea is you know heat stress you know whether it's know heat stress you know whether it's know heat stress you know whether it's doing you know a steam room for you know doing you know a steam room for you know doing you know a steam room for you know amount of time or the sauna most of the amount of time or the sauna most of the amount of time or the sauna most of the studies were done using the sauna what studies were done using the sauna what studies were done using the sauna what happens is it activates a variety of happens is it activates a variety of happens is it activates a variety of mechanisms in your body which I I call mechanisms in your body which I I call mechanisms in your body which I I call the heat stress response mechanisms and the heat stress response mechanisms and the heat stress response mechanisms and what this does is it now the next thing what this does is it now the next thing what this does is it now the next thing I was going to talk about about was heat I was going to talk about about was heat I was going to talk about about was heat shock proteins um so it you know growth
13:00shock proteins um so it you know growth shock proteins um so it you know growth hormone heat shog proteins you know this hormone heat shog proteins you know this hormone heat shog proteins you know this increase in glucose Transporters all increase in glucose Transporters all increase in glucose Transporters all these things are mechanisms that kick these things are mechanisms that kick these things are mechanisms that kick into play when your body is um has a into play when your body is um has a into play when your body is um has a little bit of heat stress and so you little bit of heat stress and so you little bit of heat stress and so you know regardless of whether or not it's know regardless of whether or not it's know regardless of whether or not it's the sauna or you know a Jacuzzi I don't the sauna or you know a Jacuzzi I don't the sauna or you know a Jacuzzi I don't know if the effects will be as robust know if the effects will be as robust know if the effects will be as robust but I do think to some degree if you're but I do think to some degree if you're but I do think to some degree if you're heat stressing your body your those heat stressing your body your those heat stressing your body your those mechanisms are going to kick into play mechanisms are going to kick into play mechanisms are going to kick into play and you will reap some of the benefits and you will reap some of the benefits and you will reap some of the benefits right so but but one I mean yeah for the right so but but one I mean yeah for the right so but but one I mean yeah for the sake of just being able to be in there sake of just being able to be in there sake of just being able to be in there longer and then just being more in line longer and then just being more in line longer and then just being more in line with the research would be a dry Sona with the research would be a dry Sona with the research would be a dry Sona right um exactly you know and and how right um exactly you know and and how right um exactly you know and and how long like if people were like okay I long like if people were like okay I long like if people were like okay I I'll would would 15 minutes be enough 20 I'll would would 15 minutes be enough 20 I'll would would 15 minutes be enough 20 minutes right I mean look you have to minutes right I mean look you have to minutes right I mean look you have to use your judgment so if you if you just use your judgment so if you if you just use your judgment so if you if you just killed it you know lifting weights or killed it you know lifting weights or killed it you know lifting weights or like went for a really long run and and like went for a really long run and and like went for a really long run and and then you go and stay in the sauna for an then you go and stay in the sauna for an then you go and stay in the sauna for an hour you're gonna ridiculous you can't hour you're gonna ridiculous you can't hour you're gonna ridiculous you can't do that you know so I know I would have do that you know so I know I would have do that you know so I know I would have to take breaks Paul to take breaks Paul to take breaks Paul 10 or 15 minutes I have to go out and at
14:0010 or 15 minutes I have to go out and at 10 or 15 minutes I have to go out and at least cool off for a minute exactly yeah least cool off for a minute exactly yeah least cool off for a minute exactly yeah so I mean you know if you if you kill it so I mean you know if you if you kill it so I mean you know if you if you kill it in the gym and then do a 20 minutes you in the gym and then do a 20 minutes you in the gym and then do a 20 minutes you know heat stress we're talking about 20 know heat stress we're talking about 20 know heat stress we're talking about 20 minutes of it already being hot you know minutes of it already being hot you know minutes of it already being hot you know not waiting for it to warm up but that I not waiting for it to warm up but that I not waiting for it to warm up but that I would I I think that's something that's would I I think that's something that's would I I think that's something that's a significant heat stress after you've a significant heat stress after you've a significant heat stress after you've already heat stressed yourself so already heat stressed yourself so already heat stressed yourself so exercising is also heat stress so that's exercising is also heat stress so that's exercising is also heat stress so that's the whole point I'm trying to make is the whole point I'm trying to make is the whole point I'm trying to make is that you know we're talking about that you know we're talking about that you know we're talking about reaping some of these benefits that reaping some of these benefits that reaping some of these benefits that exercise gives you through elevating exercise gives you through elevating exercise gives you through elevating core body temperature what you know heat core body temperature what you know heat core body temperature what you know heat stressing um by using the sauna and also stressing um by using the sauna and also stressing um by using the sauna and also conditioning your body to this heat conditioning your body to this heat conditioning your body to this heat stress so that when you exercise you're stress so that when you exercise you're stress so that when you exercise you're more adapted to it and you have these more adapted to it and you have these more adapted to it and you have these heat stress response mechanisms that are heat stress response mechanisms that are heat stress response mechanisms that are able to cope with it right so it's I able to cope with it right so it's I able to cope with it right so it's I guess they could you could go later like guess they could you could go later like guess they could you could go later like you don't have to go to the gym for if you don't have to go to the gym for if you don't have to go to the gym for if you have access to one at home or near you have access to one at home or near you have access to one at home or near or exactly like I used to you know when or exactly like I used to you know when or exactly like I used to you know when I was in grad school I lived across the I was in grad school I lived across the I was in grad school I lived across the street from a YMCA and so you know I street from a YMCA and so you know I street from a YMCA and so you know I would go to the sauna just just to go to would go to the sauna just just to go to would go to the sauna just just to go to the sauna and I'd stay in for like you the sauna and I'd stay in for like you the sauna and I'd stay in for like you know 45 minutes to an hour depending on know 45 minutes to an hour depending on know 45 minutes to an hour depending on you know if I didn't work out before you know if I didn't work out before you know if I didn't work out before that I would St much longer yeah and uh
15:00that I would St much longer yeah and uh that I would St much longer yeah and uh I'd bring a bunch of water and sometimes I'd bring a bunch of water and sometimes I'd bring a bunch of water and sometimes I'd go out and cool off for 5 minutes I'd go out and cool off for 5 minutes I'd go out and cool off for 5 minutes because it's pretty intense and you because it's pretty intense and you because it's pretty intense and you really have to to to be careful you really have to to to be careful you really have to to to be careful you can't you know you can't just go in can't you know you can't just go in can't you know you can't just go in there first of all you you got to stay there first of all you you got to stay there first of all you you got to stay hydrated that's probably one of the hydrated that's probably one of the hydrated that's probably one of the number one risks and uh drinking alcohol number one risks and uh drinking alcohol number one risks and uh drinking alcohol is like the the best way you can assure is like the the best way you can assure is like the the best way you can assure you will injure yourself drinking you will injure yourself drinking you will injure yourself drinking alcohol before you go in the sauna or alcohol before you go in the sauna or alcohol before you go in the sauna or while you're in the sauna I mean that's while you're in the sauna I mean that's while you're in the sauna I mean that's like the number one cause of death like like the number one cause of death like like the number one cause of death like that's been associated with sauna is that's been associated with sauna is that's been associated with sauna is people just dehydration aspect yes people just dehydration aspect yes people just dehydration aspect yes dehydration and also you know the dehydration and also you know the dehydration and also you know the alcohol change it just there's a bunch alcohol change it just there's a bunch alcohol change it just there's a bunch of things that can happen coagulation of things that can happen coagulation of things that can happen coagulation things change you know alcohol does a things change you know alcohol does a things change you know alcohol does a lot of things you know heat stress on lot of things you know heat stress on lot of things you know heat stress on top of that when you have stress plus top of that when you have stress plus top of that when you have stress plus stress it's not good right you know so stress it's not good right you know so stress it's not good right you know so um but it's it's really interesting uh um but it's it's really interesting uh um but it's it's really interesting uh because you know they also there's these because you know they also there's these because you know they also there's these heat shock proteins that get activated heat shock proteins that get activated heat shock proteins that get activated among when you're when you're heat among when you're when you're heat among when you're when you're heat stressed and these hsps are like so stressed and these hsps are like so stressed and these hsps are like so awesome because not only can they like awesome because not only can they like awesome because not only can they like prevent protein degrad ation you know prevent protein degrad ation you know prevent protein degrad ation you know like you know different mechanisms but
16:00like you know different mechanisms but like you know different mechanisms but very similar to what the way igf-1 does very similar to what the way igf-1 does very similar to what the way igf-1 does it um but they can also they've also it um but they can also they've also it um but they can also they've also been associated with longevity um so you been associated with longevity um so you been associated with longevity um so you can like in worms and and flies they've can like in worms and and flies they've can like in worms and and flies they've heat shocked them and it extends their heat shocked them and it extends their heat shocked them and it extends their lifespan and this was something that I lifespan and this was something that I lifespan and this was something that I had done some research on like before I had done some research on like before I had done some research on like before I went to graduate school so I had sort of went to graduate school so I had sort of went to graduate school so I had sort of been familiar with the literature and I been familiar with the literature and I been familiar with the literature and I became really interested in it so um I became really interested in it so um I became really interested in it so um I started looking up like you know if started looking up like you know if started looking up like you know if there's anything in humans that could there's anything in humans that could there's anything in humans that could you know show that this could apply and you know show that this could apply and you know show that this could apply and what I found was really interesting is what I found was really interesting is what I found was really interesting is that humans that have a polymorphism in that humans that have a polymorphism in that humans that have a polymorphism in their heat chock one of their heat chock their heat chock one of their heat chock their heat chock one of their heat chock protein 70 genes that is associated with protein 70 genes that is associated with protein 70 genes that is associated with increased expression of it okay so increased expression of it okay so increased expression of it okay so pretend you know it does the same thing pretend you know it does the same thing pretend you know it does the same thing that that heat does so increasing the that that heat does so increasing the that that heat does so increasing the expression of it um is associated with expression of it um is associated with expression of it um is associated with like longevity in humans so I think like longevity in humans so I think like longevity in humans so I think that's really interesting that you know that's really interesting that you know that's really interesting that you know you have this this heat chog protein you have this this heat chog protein you have this this heat chog protein which is essentially a hormetic response which is essentially a hormetic response which is essentially a hormetic response so hormesis I don't know if you're so hormesis I don't know if you're so hormesis I don't know if you're familiar with this but I've heard the familiar with this but I've heard the familiar with this but I've heard the word but I couldn't give word but I couldn't give word but I couldn't give all right so let me let me sort of just
17:00all right so let me let me sort of just all right so let me let me sort of just explain this really briefly because I explain this really briefly because I explain this really briefly because I think it's a very interesting concept think it's a very interesting concept think it's a very interesting concept that most people are not familiar with that most people are not familiar with that most people are not familiar with and that is um hormesis is just and that is um hormesis is just and that is um hormesis is just referring to like a small amount of referring to like a small amount of referring to like a small amount of stress when I say small amount what I stress when I say small amount what I stress when I say small amount what I mean is not additive stress so small mean is not additive stress so small mean is not additive stress so small like exercise is stress heat is stress like exercise is stress heat is stress like exercise is stress heat is stress um you know things like EG CGS and green um you know things like EG CGS and green um you know things like EG CGS and green tea polyphenols these things are all tea polyphenols these things are all tea polyphenols these things are all slightly um toxic to the body and they slightly um toxic to the body and they slightly um toxic to the body and they add a little bit of stress and what add a little bit of stress and what add a little bit of stress and what happens when you stress the body like happens when you stress the body like happens when you stress the body like that is that all these gen you increase that is that all these gen you increase that is that all these gen you increase the expression of all these genes that the expression of all these genes that the expression of all these genes that we have in our body that are called we have in our body that are called we have in our body that are called stress response genes whether whether stress response genes whether whether stress response genes whether whether they're antioxidant genes anti-d they're antioxidant genes anti-d they're antioxidant genes anti-d detoxification genes or heat shock detoxification genes or heat shock detoxification genes or heat shock protein genes these genes are are protein genes these genes are are protein genes these genes are are activated to help you deal with stress activated to help you deal with stress activated to help you deal with stress and when you activate them it's really and when you activate them it's really and when you activate them it's really healthy because you start to you know healthy because you start to you know healthy because you start to you know reap all these benefits that you get by reap all these benefits that you get by reap all these benefits that you get by having higher antioxidant activity by having higher antioxidant activity by having higher antioxidant activity by having the expression of these genes having the expression of these genes having the expression of these genes that help proteins fold properly that help proteins fold properly that help proteins fold properly properly like heat chog proteins you properly like heat chog proteins you properly like heat chog proteins you know right um and so it's actually a
18:00know right um and so it's actually a know right um and so it's actually a really cool response mechanism and really cool response mechanism and really cool response mechanism and that's what hormesis basically is it's that's what hormesis basically is it's that's what hormesis basically is it's like applying a small amount of stress like applying a small amount of stress like applying a small amount of stress or something that's a little bit toxic or something that's a little bit toxic or something that's a little bit toxic like polyphenols and these things um to like polyphenols and these things um to like polyphenols and these things um to activate your body's own stress response activate your body's own stress response activate your body's own stress response mechanisms so it's it's a little mechanisms so it's it's a little mechanisms so it's it's a little different than taking something like different than taking something like different than taking something like vitamin C or E which are also vitamin C or E which are also vitamin C or E which are also antioxidants um but see our bodies have antioxidants um but see our bodies have antioxidants um but see our bodies have genes that are antioxidant genes that do genes that are antioxidant genes that do genes that are antioxidant genes that do the same thing that these antioxidants the same thing that these antioxidants the same thing that these antioxidants do uh and so much more right so yes do uh and so much more right so yes do uh and so much more right so yes which which makes sense and like why you which which makes sense and like why you which which makes sense and like why you see a lot of the benefits of exercise see a lot of the benefits of exercise see a lot of the benefits of exercise that you can just exercise alone gives that you can just exercise alone gives that you can just exercise alone gives you a ton of benefits that you could you you a ton of benefits that you could you you a ton of benefits that you could you know if you compare benefits to dietary know if you compare benefits to dietary know if you compare benefits to dietary changes or even intermittent fasting changes or even intermittent fasting changes or even intermittent fasting type benefits and things and then you type benefits and things and then you type benefits and things and then you could get a lot of the same stuff just could get a lot of the same stuff just could get a lot of the same stuff just from exercising alone right intermittent from exercising alone right intermittent from exercising alone right intermittent fasting is is also a a type of hormetic fasting is is also a a type of hormetic fasting is is also a a type of hormetic stress where like yes see so so now you stress where like yes see so so now you stress where like yes see so so now you understand the sort of the mechanism understand the sort of the mechanism understand the sort of the mechanism it's it's basically a activation of uh it's it's basically a activation of uh it's it's basically a activation of uh stress response genes and and they've stress response genes and and they've stress response genes and and they've should they've shown this you know in a should they've shown this you know in a should they've shown this you know in a variety of different organisms so um
19:00variety of different organisms so um variety of different organisms so um it's I think it's really cool and with it's I think it's really cool and with it's I think it's really cool and with the hsps are really cool also because of the hsps are really cool also because of the hsps are really cool also because of they've been shown to prevent mus muscle they've been shown to prevent mus muscle they've been shown to prevent mus muscle atrophy and there's been a lot of atrophy and there's been a lot of atrophy and there's been a lot of studies doing this in mice and rats studies doing this in mice and rats studies doing this in mice and rats where they'll like they'll heat shock where they'll like they'll heat shock where they'll like they'll heat shock them for 30 minutes and they'll do this them for 30 minutes and they'll do this them for 30 minutes and they'll do this like you know a couple times a week and like you know a couple times a week and like you know a couple times a week and then they like put a little cast on like then they like put a little cast on like then they like put a little cast on like the Mouse um like this around the Solus the Mouse um like this around the Solus the Mouse um like this around the Solus muscle around the calf and so that the muscle around the calf and so that the muscle around the calf and so that the mouse can't use this muscle and they'll mouse can't use this muscle and they'll mouse can't use this muscle and they'll do it for like seven days and then what do it for like seven days and then what do it for like seven days and then what happens is when they take the cast off happens is when they take the cast off happens is when they take the cast off the mus the mice start to exercise and the mus the mice start to exercise and the mus the mice start to exercise and move around and there's like a huge move around and there's like a huge move around and there's like a huge burst of like oxidative stress um and burst of like oxidative stress um and burst of like oxidative stress um and which obviously degrades proteins and so which obviously degrades proteins and so which obviously degrades proteins and so what happens is that it's really it what happens is that it's really it what happens is that it's really it takes longer um for mice that are you takes longer um for mice that are you takes longer um for mice that are you know that are immobilized to rebuild know that are immobilized to rebuild know that are immobilized to rebuild their muscle after being forced to be their muscle after being forced to be their muscle after being forced to be immobilized for a certain time period so immobilized for a certain time period so immobilized for a certain time period so what they found was that when they heat what they found was that when they heat what they found was that when they heat shocked these mice when they when they shocked these mice when they when they shocked these mice when they when they what's called whole whole body what's called whole whole body what's called whole whole body hypothermia it's essentially the same hypothermia it's essentially the same hypothermia it's essentially the same thing as a human sitting in the sauna thing as a human sitting in the sauna thing as a human sitting in the sauna but they put this little mouse in a but they put this little mouse in a but they put this little mouse in a chamber that's like heated yeah and they chamber that's like heated yeah and they chamber that's like heated yeah and they found that it like like dramatically
20:00found that it like like dramatically found that it like like dramatically reduced the the degradation of the Solus reduced the the degradation of the Solus reduced the the degradation of the Solus muscle proteins um and it would it muscle proteins um and it would it muscle proteins um and it would it corresponded to an increase in heat corresponded to an increase in heat corresponded to an increase in heat chock proteins um and also they they chock proteins um and also they they chock proteins um and also they they were able to regrow their muscle like were able to regrow their muscle like were able to regrow their muscle like 32% faster than the mice that didn't 32% faster than the mice that didn't 32% faster than the mice that didn't have the heat chock so I thought that have the heat chock so I thought that have the heat chock so I thought that was very relevant to you know you know was very relevant to you know you know was very relevant to you know you know basically um preventing atrophy and basically um preventing atrophy and basically um preventing atrophy and being able to you know regrow your being able to you know regrow your being able to you know regrow your muscle without having all that oxidative muscle without having all that oxidative muscle without having all that oxidative stress because what happens is you're stress because what happens is you're stress because what happens is you're increasing the expression of your heat increasing the expression of your heat increasing the expression of your heat chog proteins um when you when you sit chog proteins um when you when you sit chog proteins um when you when you sit in the sauna uh just under Norm normal in the sauna uh just under Norm normal in the sauna uh just under Norm normal temperatures you'll have a higher temperatures you'll have a higher temperatures you'll have a higher expression of that heat shock protein expression of that heat shock protein expression of that heat shock protein because you've like induced these because you've like induced these because you've like induced these adaptations but when you exercise later adaptations but when you exercise later adaptations but when you exercise later and Elevate the your core body and Elevate the your core body and Elevate the your core body temperature those hsps they're primed temperature those hsps they're primed temperature those hsps they're primed they're primed and they boost the they're primed and they boost the they're primed and they boost the expression and so you have basically expression and so you have basically expression and so you have basically you're having more of this endogenous you're having more of this endogenous you're having more of this endogenous antioxidant activity in your own body antioxidant activity in your own body antioxidant activity in your own body that's happening just because you've that's happening just because you've that's happening just because you've induced these physiological adaptations induced these physiological adaptations induced these physiological adaptations from heat stressing your body so it's
21:00from heat stressing your body so it's from heat stressing your body so it's really cool that's awesome and do you really cool that's awesome and do you really cool that's awesome and do you think that then it would be better to think that then it would be better to think that then it would be better to separate like if you could if you have separate like if you could if you have separate like if you could if you have your I mean there's obviously some uh your I mean there's obviously some uh your I mean there's obviously some uh some heat stress from the exercise and some heat stress from the exercise and some heat stress from the exercise and then if later uh I mean maybe this is then if later uh I mean maybe this is then if later uh I mean maybe this is just irrelevant it doesn't really matter just irrelevant it doesn't really matter just irrelevant it doesn't really matter the way but you know if then later you the way but you know if then later you the way but you know if then later you go your body has come you know five go your body has come you know five go your body has come you know five hours later whenever you go into the hours later whenever you go into the hours later whenever you go into the sauna and you do it over again do you sauna and you do it over again do you sauna and you do it over again do you think that would over time be more think that would over time be more think that would over time be more effective than working out and then effective than working out and then effective than working out and then going straight in which is just kind of going straight in which is just kind of going straight in which is just kind of continuing what you started with the continuing what you started with the continuing what you started with the work out or really it just total time is work out or really it just total time is work out or really it just total time is what what what matters um I don't know that's a good matters um I don't know that's a good matters um I don't know that's a good question I think it might in some in question I think it might in some in question I think it might in some in some instances they've shown that like some instances they've shown that like some instances they've shown that like exercise and heat stress together can exercise and heat stress together can exercise and heat stress together can synergize um and you know obviously it synergize um and you know obviously it synergize um and you know obviously it comes with it to some degree although a comes with it to some degree although a comes with it to some degree although a lot of us like it depends how you train lot of us like it depends how you train lot of us like it depends how you train I mean when I'm uh doing when I'm I mean when I'm uh doing when I'm I mean when I'm uh doing when I'm lifting I'm in an air conditioned gym lifting I'm in an air conditioned gym lifting I'm in an air conditioned gym like yeah my my temperature my core like yeah my my temperature my core like yeah my my temperature my core temperature is Raising but I'm not uh temperature is Raising but I'm not uh temperature is Raising but I'm not uh like I I I am i f focus more on heavy like I I I am i f focus more on heavy like I I I am i f focus more on heavy weightlifting so my rest times are
22:00weightlifting so my rest times are weightlifting so my rest times are longer I'm not going like you know I'm longer I'm not going like you know I'm longer I'm not going like you know I'm not doing circuits I'm not jumping I'm not doing circuits I'm not jumping I'm not doing circuits I'm not jumping I'm not doing CrossFit I'm kind of like not doing CrossFit I'm kind of like not doing CrossFit I'm kind of like doing some heavy weightlifting and doing some heavy weightlifting and doing some heavy weightlifting and sitting around for two minutes and doing sitting around for two minutes and doing sitting around for two minutes and doing you know what I mean right right yeah so you know what I mean right right yeah so you know what I mean right right yeah so I mean I I think it all depends on I mean I I think it all depends on I mean I I think it all depends on people's personal routines um know and people's personal routines um know and people's personal routines um know and and people will start to self- and people will start to self- and people will start to self- experiment and see what works best for experiment and see what works best for experiment and see what works best for them I you know I don't know if there's them I you know I don't know if there's them I you know I don't know if there's a Magic Bullet one answer where it's a Magic Bullet one answer where it's a Magic Bullet one answer where it's like this is the best for everyone like this is the best for everyone like this is the best for everyone probably not probably not it usually it probably not probably not it usually it probably not probably not it usually it usually varies you know so but I mean usually varies you know so but I mean usually varies you know so but I mean the point is that using the sauna in the point is that using the sauna in the point is that using the sauna in general most you know most people think general most you know most people think general most you know most people think about using the sauna as a term you know about using the sauna as a term you know about using the sauna as a term you know for muscle relaxation or toxins sweating for muscle relaxation or toxins sweating for muscle relaxation or toxins sweating out toxins and to be honest I haven't out toxins and to be honest I haven't out toxins and to be honest I haven't there's some literature on that but there's some literature on that but there's some literature on that but really not a lot of scientific evidence really not a lot of scientific evidence really not a lot of scientific evidence I think a lot of it's been people just I think a lot of it's been people just I think a lot of it's been people just sort of making it making it popular sort of making it making it popular sort of making it making it popular right yeah like detox diets you know right yeah like detox diets you know right yeah like detox diets you know what I mean yeah it's like you know it what I mean yeah it's like you know it what I mean yeah it's like you know it makes sense but honestly there's not a makes sense but honestly there's not a makes sense but honestly there's not a lot of science showing that it does you lot of science showing that it does you lot of science showing that it does you know you de detox all these heavy metals know you de detox all these heavy metals know you de detox all these heavy metals there's been some recent literature
23:00there's been some recent literature there's been some recent literature showing like bisphenol a you seem to showing like bisphenol a you seem to showing like bisphenol a you seem to sweat out which is kind of cool because sweat out which is kind of cool because sweat out which is kind of cool because you know bisol a is not a great thing to you know bisol a is not a great thing to you know bisol a is not a great thing to have in your system so uh but you know have in your system so uh but you know have in your system so uh but you know it's it's nice to have some science it's it's nice to have some science it's it's nice to have some science behind why the tanaa is is beneficial behind why the tanaa is is beneficial behind why the tanaa is is beneficial because like like I said it's been a because like like I said it's been a because like like I said it's been a cultural thing for you know for decades cultural thing for you know for decades cultural thing for you know for decades people have been using it they just they people have been using it they just they people have been using it they just they don't know why you know well I mean I don't know why you know well I mean I don't know why you know well I mean I guess son it use goes back um Millennia guess son it use goes back um Millennia guess son it use goes back um Millennia really right I mean going back into the really right I mean going back into the really right I mean going back into the even Greek times where they sit around even Greek times where they sit around even Greek times where they sit around and their verion of theic yeah I mean and their verion of theic yeah I mean and their verion of theic yeah I mean people people cling to and you know people people cling to and you know people people cling to and you know aggregate around things that are aggregate around things that are aggregate around things that are beneficial and they don't necessarily beneficial and they don't necessarily beneficial and they don't necessarily have to understand why they're have to understand why they're have to understand why they're beneficial they just know it you know beneficial they just know it you know beneficial they just know it you know and eventually science catches up and we and eventually science catches up and we and eventually science catches up and we figure out why um but you know it's it's figure out why um but you know it's it's figure out why um but you know it's it's interesting that you see some of these interesting that you see some of these interesting that you see some of these cultural um you know just Traditions cultural um you know just Traditions cultural um you know just Traditions yeah Traditions yeah you find that you yeah Traditions yeah you find that you yeah Traditions yeah you find that you know like there's uh Eastern medicine know like there's uh Eastern medicine know like there's uh Eastern medicine there's a lot of that where science kind there's a lot of that where science kind there's a lot of that where science kind of catches up and finds some things of catches up and finds some things of catches up and finds some things don't work so well but some things work don't work so well but some things work don't work so well but some things work great and finally figure out why you
24:00great and finally figure out why you great and finally figure out why you know right you know you something else know right you know you something else know right you know you something else very interesting about this this Heats very interesting about this this Heats very interesting about this this Heats uh stress is the benefits on the brain uh stress is the benefits on the brain uh stress is the benefits on the brain and I think people are starting to the and I think people are starting to the and I think people are starting to the the benefits on the brain in terms of the benefits on the brain in terms of the benefits on the brain in terms of exercise like people are starting to exercise like people are starting to exercise like people are starting to become more informed and aware of how become more informed and aware of how become more informed and aware of how exercise can benefit the brain um and a exercise can benefit the brain um and a exercise can benefit the brain um and a lot of those benefits actually have to lot of those benefits actually have to lot of those benefits actually have to do with elevating the core body do with elevating the core body do with elevating the core body temperature so um you know it's in part temperature so um you know it's in part temperature so um you know it's in part of this article that I that I wrote I of this article that I that I wrote I of this article that I that I wrote I talk about some of these benefits on the talk about some of these benefits on the talk about some of these benefits on the brain I personally experienced when I brain I personally experienced when I brain I personally experienced when I was doing some experimentation with the was doing some experimentation with the was doing some experimentation with the sauna um some very potent sauna um some very potent sauna um some very potent anti-depressant benefits and so I you anti-depressant benefits and so I you anti-depressant benefits and so I you know I started to look and investigate know I started to look and investigate know I started to look and investigate the biological mechanisms for this and I the biological mechanisms for this and I the biological mechanisms for this and I it was really interesting uh because the it was really interesting uh because the it was really interesting uh because the sauna it increases uh the expression of sauna it increases uh the expression of sauna it increases uh the expression of of some very interesting neuro you know of some very interesting neuro you know of some very interesting neuro you know brain chemicals for one I mentioned brain chemicals for one I mentioned brain chemicals for one I mentioned norepinephrine norepinephrine is norepinephrine norepinephrine is norepinephrine norepinephrine is important for focus and attention I mean important for focus and attention I mean important for focus and attention I mean you know people with like ADHD have you know people with like ADHD have you know people with like ADHD have problems with um making you know
25:00problems with um making you know problems with um making you know norepinephrine so or noral adrenaline norepinephrine so or noral adrenaline norepinephrine so or noral adrenaline you you you know yeah so uh I that's really know yeah so uh I that's really know yeah so uh I that's really interesting that you know it helps it interesting that you know it helps it interesting that you know it helps it helps with focus and attention um also helps with focus and attention um also helps with focus and attention um also what's really interesting is this this what's really interesting is this this what's really interesting is this this in effect on brain Drive neurotrophic in effect on brain Drive neurotrophic in effect on brain Drive neurotrophic factor which is also something that factor which is also something that factor which is also something that exercise induces and brain Drive exercise induces and brain Drive exercise induces and brain Drive neurotrophic Factor increases the growth neurotrophic Factor increases the growth neurotrophic Factor increases the growth of new brain cells so it's like of new brain cells so it's like of new brain cells so it's like important for neurogenesis which is cool important for neurogenesis which is cool important for neurogenesis which is cool but it also has been shown to um amarate but it also has been shown to um amarate but it also has been shown to um amarate some of the effects of like trauma and some of the effects of like trauma and some of the effects of like trauma and stress and so it has this like stress and so it has this like stress and so it has this like anti-anxiety anxiety type of effect um anti-anxiety anxiety type of effect um anti-anxiety anxiety type of effect um yeah which I mean I guess that's one of yeah which I mean I guess that's one of yeah which I mean I guess that's one of those anecdotal things that people when those anecdotal things that people when those anecdotal things that people when when whenever you talk to somebody when whenever you talk to somebody when whenever you talk to somebody that's into the SAA that's usually one that's into the SAA that's usually one that's into the SAA that's usually one the first di mention is that it helps the first di mention is that it helps the first di mention is that it helps them relax helps them just kind of you them relax helps them just kind of you them relax helps them just kind of you know whatever feel forget about the know whatever feel forget about the know whatever feel forget about the events of the day or whatever right well events of the day or whatever right well events of the day or whatever right well the funny thing is is it doesn't help the funny thing is is it doesn't help the funny thing is is it doesn't help you relax while you're in there because you relax while you're in there because you relax while you're in there because heat is stressful and if you're sitting heat is stressful and if you're sitting heat is stressful and if you're sitting in you feel good after yeah do it right in you feel good after yeah do it right in you feel good after yeah do it right you're like I talk about this mechanism
26:00you're like I talk about this mechanism you're like I talk about this mechanism it's painful it's almost like just like it's painful it's almost like just like it's painful it's almost like just like when you working out real hard it's like when you working out real hard it's like when you working out real hard it's like it's dysphoric when you're doing it but it's dysphoric when you're doing it but it's dysphoric when you're doing it but the afterward feeling is very euphoric the afterward feeling is very euphoric the afterward feeling is very euphoric and and I explained this mechanism and and and I explained this mechanism and and and I explained this mechanism and it's really interesting because most it's really interesting because most it's really interesting because most people are familiar with like endorphins people are familiar with like endorphins people are familiar with like endorphins right sure like that's a pretty common I right sure like that's a pretty common I right sure like that's a pretty common I think word you know to the general think word you know to the general think word you know to the general public it's like oh yeah endorphins they public it's like oh yeah endorphins they public it's like oh yeah endorphins they make you feel good um well so endorphins make you feel good um well so endorphins make you feel good um well so endorphins uh bind to something called it's part of uh bind to something called it's part of uh bind to something called it's part of your your your body's natural opioids your your your body's natural opioids your your your body's natural opioids system and they bind to something called system and they bind to something called system and they bind to something called the MU opioid receptor which is the same the MU opioid receptor which is the same the MU opioid receptor which is the same like receptor that things like morphine like receptor that things like morphine like receptor that things like morphine Target and it's you know it's this Target and it's you know it's this Target and it's you know it's this Feelgood um neurochemical that also has Feelgood um neurochemical that also has Feelgood um neurochemical that also has anti- you know pain effects so it's like anti- you know pain effects so it's like anti- you know pain effects so it's like you know it alleviates pain but what's you know it alleviates pain but what's you know it alleviates pain but what's really interesting is that there's really interesting is that there's really interesting is that there's there's also something called dorphin there's also something called dorphin there's also something called dorphin which is also part of the MU the body's which is also part of the MU the body's which is also part of the MU the body's natural mu um opioid system and it is natural mu um opioid system and it is natural mu um opioid system and it is responsible it's that dysphoric feeling responsible it's that dysphoric feeling responsible it's that dysphoric feeling and it binds receptor called Capa opioid and it binds receptor called Capa opioid and it binds receptor called Capa opioid and when you're when you're exercising
27:00and when you're when you're exercising and when you're when you're exercising really hard when you're working out or really hard when you're working out or really hard when you're working out or when you're in a you know severe heat or when you're in a you know severe heat or when you're in a you know severe heat or when you're eating something spicy when you're eating something spicy when you're eating something spicy that's what you're feeling D feeling that's what you're feeling D feeling that's what you're feeling D feeling that's what you're feeling and here's that's what you're feeling and here's that's what you're feeling and here's the interesting thing when you produce the interesting thing when you produce the interesting thing when you produce that dorphin and it binds to its that dorphin and it binds to its that dorphin and it binds to its receptor in your brain what happens is receptor in your brain what happens is receptor in your brain what happens is these mu opioid receptors which actually these mu opioid receptors which actually these mu opioid receptors which actually bu the endorphins they get upregulated bu the endorphins they get upregulated bu the endorphins they get upregulated which that what that means is you make which that what that means is you make which that what that means is you make more of them and they become sensitized more of them and they become sensitized more of them and they become sensitized to endorphin so what happens is the more to endorphin so what happens is the more to endorphin so what happens is the more pain you experience the better the pain you experience the better the pain you experience the better the euphoric feeling is because you're euphoric feeling is because you're euphoric feeling is because you're making more of those receptors to buy making more of those receptors to buy making more of those receptors to buy endorphin and The receptors become endorphin and The receptors become endorphin and The receptors become sensitized so it's like you don't even sensitized so it's like you don't even sensitized so it's like you don't even need that's your body it's it's a payoff need that's your body it's it's a payoff need that's your body it's it's a payoff it's a payoff and you know I think and it's a payoff and you know I think and it's a payoff and you know I think and like you said anecdotally if you think like you said anecdotally if you think like you said anecdotally if you think about it like when you have a really about it like when you have a really about it like when you have a really good workout I when you're when you feel good workout I when you're when you feel good workout I when you're when you feel that pain of a really good workout the that pain of a really good workout the that pain of a really good workout the the benefits afterwards that that high the benefits afterwards that that high the benefits afterwards that that high you feel that endorphin high is much you feel that endorphin high is much you feel that endorphin high is much better yeah so um endorphins are also better yeah so um endorphins are also better yeah so um endorphins are also anti-depressants so I think that's part anti-depressants so I think that's part anti-depressants so I think that's part of the reason why um this like
28:00of the reason why um this like of the reason why um this like hypothermic conditioning through using hypothermic conditioning through using hypothermic conditioning through using the sauna can have anti-depressant um the sauna can have anti-depressant um the sauna can have anti-depressant um effects and actually dorphin modulates effects and actually dorphin modulates effects and actually dorphin modulates the body temperature much like the body temperature much like the body temperature much like norepinephrine does uh if you inject norepinephrine does uh if you inject norepinephrine does uh if you inject dorphin into a ratp brain it cools the dorphin into a ratp brain it cools the dorphin into a ratp brain it cools the body temperature so I think part of the body temperature so I think part of the body temperature so I think part of the reason why you express dorphin when reason why you express dorphin when reason why you express dorphin when you're working out really hard or when you're working out really hard or when you're working out really hard or when you're in the sauna is because your body you're in the sauna is because your body you're in the sauna is because your body is trying to cool itself down so it's is trying to cool itself down so it's is trying to cool itself down so it's all it all makes sense there's all these all it all makes sense there's all these all it all makes sense there's all these mechanisms that explain it um it's just mechanisms that explain it um it's just mechanisms that explain it um it's just a matter of people getting it out to the a matter of people getting it out to the a matter of people getting it out to the public and people understanding that public and people understanding that public and people understanding that there really is some science behind um there really is some science behind um there really is some science behind um using heat stress to uh you know have a using heat stress to uh you know have a using heat stress to uh you know have a variety of different benefits on not variety of different benefits on not variety of different benefits on not only endurance but on you know lean only endurance but on you know lean only endurance but on you know lean muscle mass um and as well as on you muscle mass um and as well as on you muscle mass um and as well as on you know the the benefits on the know the the benefits on the know the the benefits on the brain yeah that's awesome and I guess I brain yeah that's awesome and I guess I brain yeah that's awesome and I guess I mean I guess the increase blood flow mean I guess the increase blood flow mean I guess the increase blood flow would also just improve uh recovery I would also just improve uh recovery I would also just improve uh recovery I would assume right like Muscle Recovery would assume right like Muscle Recovery would assume right like Muscle Recovery is repairing the damage or I think right is repairing the damage or I think right is repairing the damage or I think right I I would think as well um you know it's I I would think as well um you know it's I I would think as well um you know it's it's it's something I I know I know like it's it's something I I know I know like it's it's something I I know I know like just I I don't I've never seen any just I I don't I've never seen any just I I don't I've never seen any research on it but it's one of those
29:00research on it but it's one of those research on it but it's one of those things it's also just kind of known in things it's also just kind of known in things it's also just kind of known in the world of weightlifting body building the world of weightlifting body building the world of weightlifting body building like if you um let's say you train you like if you um let's say you train you like if you um let's say you train you train your legs very hard they're sore train your legs very hard they're sore train your legs very hard they're sore obviously the muscles are damaged uh obviously the muscles are damaged uh obviously the muscles are damaged uh which doesn't always relate necessary to which doesn't always relate necessary to which doesn't always relate necessary to the it's not directly correlated to the it's not directly correlated to the it's not directly correlated to soreness but they kind of just go soreness but they kind of just go soreness but they kind of just go together and then if you're doing uh you together and then if you're doing uh you together and then if you're doing uh you know if you do some light cardio over know if you do some light cardio over know if you do some light cardio over the next couple days you'll find that the next couple days you'll find that the next couple days you'll find that you just recover uh quite a bit faster you just recover uh quite a bit faster you just recover uh quite a bit faster uh and that soreness goes away quite a uh and that soreness goes away quite a uh and that soreness goes away quite a bit quicker and you can train your legs bit quicker and you can train your legs bit quicker and you can train your legs again um just really from The increased again um just really from The increased again um just really from The increased blood flow absolutely see that makes blood flow absolutely see that makes blood flow absolutely see that makes sense you know and and bringing things sense you know and and bringing things sense you know and and bringing things like nutrients things like that to your like nutrients things like that to your like nutrients things like that to your muscle taking waste away yeah the in muscle taking waste away yeah the in muscle taking waste away yeah the in like the the the anti-inflammatory like the the the anti-inflammatory like the the the anti-inflammatory pro-inflammatory all these things that pro-inflammatory all these things that pro-inflammatory all these things that are important for wound healing you they are important for wound healing you they are important for wound healing you they need to get to where they need to be and need to get to where they need to be and need to get to where they need to be and having increased blood flow you know having increased blood flow you know having increased blood flow you know absolutely helps with with that so yeah absolutely helps with with that so yeah absolutely helps with with that so yeah I would I would agree with you on that I would I would agree with you on that I would I would agree with you on that for for sure so um yeah this it's really for for sure so um yeah this it's really for for sure so um yeah this it's really exciting this this hypothermic exciting this this hypothermic exciting this this hypothermic conditioning I call it because it's conditioning I call it because it's conditioning I call it because it's really you're conditioning your body to really you're conditioning your body to really you're conditioning your body to heat stress so yeah that's awesome and heat stress so yeah that's awesome and heat stress so yeah that's awesome and most most gyms these days I mean if it's most most gyms these days I mean if it's most most gyms these days I mean if it's like you know I go to an LA Fitness that
30:00like you know I go to an LA Fitness that like you know I go to an LA Fitness that that type of where it's just your that type of where it's just your that type of where it's just your standard type of gym club they most have standard type of gym club they most have standard type of gym club they most have a SAA that everyone can go use yeah a SAA that everyone can go use yeah a SAA that everyone can go use yeah that's awesome I'm really glad to hear that's awesome I'm really glad to hear that's awesome I'm really glad to hear that like my my gym here um in I go to a that like my my gym here um in I go to a that like my my gym here um in I go to a gym in Emeryville in the Bay Area and gym in Emeryville in the Bay Area and gym in Emeryville in the Bay Area and they have the steam room and I tried it they have the steam room and I tried it they have the steam room and I tried it and I hated it because sucks right well and I hated it because sucks right well and I hated it because sucks right well yeah it smell if the milde you know when yeah it smell if the milde you know when yeah it smell if the milde you know when you're like water you know yeah you need you're like water you know yeah you need you're like water you know yeah you need to keep those things immaculate and I'll to keep those things immaculate and I'll to keep those things immaculate and I'll just be honest with you not a lot of just be honest with you not a lot of just be honest with you not a lot of gyms are are really good at that so you gyms are are really good at that so you gyms are are really good at that so you know I just I'm not using a sauna right know I just I'm not using a sauna right know I just I'm not using a sauna right now and I really miss it really really now and I really miss it really really now and I really miss it really really miss it so I'm I'm probably going to miss it so I'm I'm probably going to miss it so I'm I'm probably going to change gym soon um but you know it's change gym soon um but you know it's change gym soon um but you know it's because I this I had so many positive because I this I had so many positive because I this I had so many positive benefits from it you know I noticed it benefits from it you know I noticed it benefits from it you know I noticed it um I would have you know running PRS um I would have you know running PRS um I would have you know running PRS when I was using the sauna frequently when I was using the sauna frequently when I was using the sauna frequently where it was just like my endurance I where it was just like my endurance I where it was just like my endurance I definitely noticed a difference you know definitely noticed a difference you know definitely noticed a difference you know in my in my personal time yeah and have in my in my personal time yeah and have in my in my personal time yeah and have you have you looked into the the you have you looked into the the you have you looked into the the infrared saas at all do you know any infrared saas at all do you know any infrared saas at all do you know any I've only heard you know I don't know if
31:00I've only heard you know I don't know if I've only heard you know I don't know if they have anything special I just heard they have anything special I just heard they have anything special I just heard about I haven't seen any studies about I haven't seen any studies about I haven't seen any studies directly comparing you know infrared far directly comparing you know infrared far directly comparing you know infrared far infrared infrared versus dry sauna on infrared infrared versus dry sauna on infrared infrared versus dry sauna on the specific benefits that I'm you know the specific benefits that I'm you know the specific benefits that I'm you know that I've pointed out in my article in that I've pointed out in my article in that I've pointed out in my article in terms of endurance muscle mass and like terms of endurance muscle mass and like terms of endurance muscle mass and like on the brain um but you know it's on the brain um but you know it's on the brain um but you know it's something that I'm looking into to see something that I'm looking into to see something that I'm looking into to see there's not a lot of research in general there's not a lot of research in general there's not a lot of research in general like the the reality is is that in all like the the reality is is that in all like the the reality is is that in all you know in our times money money you know in our times money money you know in our times money money dictate take dictates a lot and dictate take dictates a lot and dictate take dictates a lot and absolutely can't Pat the sauna so the absolutely can't Pat the sauna so the absolutely can't Pat the sauna so the volume of research on like the benefits volume of research on like the benefits volume of research on like the benefits of the sauna is not even anything in of the sauna is not even anything in of the sauna is not even anything in comparison to like cancer drugs yeah you comparison to like cancer drugs yeah you comparison to like cancer drugs yeah you know what I mean so I'm hoping that you know what I mean so I'm hoping that you know what I mean so I'm hoping that you know this we I can help instigate more know this we I can help instigate more know this we I can help instigate more research on you on the use the benefits research on you on the use the benefits research on you on the use the benefits of the sauna but really this it's just of the sauna but really this it's just of the sauna but really this it's just it was hard for me to find honestly you it was hard for me to find honestly you it was hard for me to find honestly you know it wasn't it wasn't yeah it wasn't know it wasn't it wasn't yeah it wasn't know it wasn't it wasn't yeah it wasn't readily available at my fingertips so um readily available at my fingertips so um readily available at my fingertips so um it the reality is as infrared does you it the reality is as infrared does you it the reality is as infrared does you know obviously elevates core body know obviously elevates core body know obviously elevates core body temperature now exactly the specific temperature now exactly the specific temperature now exactly the specific differences between doing like a dry
32:00differences between doing like a dry differences between doing like a dry sauna and that you know and I I can't sauna and that you know and I I can't sauna and that you know and I I can't tell you yeah it would Happ I've only tell you yeah it would Happ I've only tell you yeah it would Happ I've only heard things but I've never been able to heard things but I've never been able to heard things but I've never been able to find any good research on it so I just find any good research on it so I just find any good research on it so I just kind of chocked it up to who knows some kind of chocked it up to who knows some kind of chocked it up to who knows some people like to to make you know claims people like to to make you know claims people like to to make you know claims that are UNS yeah about like tissue that are UNS yeah about like tissue that are UNS yeah about like tissue healing and stuff I don't know yeah just healing and stuff I don't know yeah just healing and stuff I don't know yeah just until I see some science I can say until I see some science I can say until I see some science I can say something makes sense but I can't say something makes sense but I can't say something makes sense but I can't say definitively yes it's better you know so definitively yes it's better you know so definitively yes it's better you know so yeah AB but but I've been getting that yeah AB but but I've been getting that yeah AB but but I've been getting that question a lot so I am G to try to see question a lot so I am G to try to see question a lot so I am G to try to see if I can find any research that you know if I can find any research that you know if I can find any research that you know shows any differences between the two shows any differences between the two shows any differences between the two but I just I just don't know yet okay but I just I just don't know yet okay but I just I just don't know yet okay cool well let me know if you find cool well let me know if you find cool well let me know if you find something I'm interested yeah will do something I'm interested yeah will do something I'm interested yeah will do because I think you can get like even because I think you can get like even because I think you can get like even for a pretty good price you could get for a pretty good price you could get for a pretty good price you could get even for your home like a one person even for your home like a one person even for your home like a one person they could get set up uh not not just they could get set up uh not not just they could get set up uh not not just even infrared but I think even just a even infrared but I think even just a even infrared but I think even just a dryon at one person it's not even that dryon at one person it's not even that dryon at one person it's not even that expensive if you had the space for it expensive if you had the space for it expensive if you had the space for it you know like put it your actually um my you know like put it your actually um my you know like put it your actually um my my uh in-laws my husband's parents they my uh in-laws my husband's parents they my uh in-laws my husband's parents they have they actually have an infrared have they actually have an infrared have they actually have an infrared sauna in their garage it's a two person sauna in their garage it's a two person sauna in their garage it's a two person one and I think it cost them like a
33:00one and I think it cost them like a one and I think it cost them like a couple of thousand dollars yeah um but couple of thousand dollars yeah um but couple of thousand dollars yeah um but yeah and you can you can get one person yeah and you can you can get one person yeah and you can you can get one person saunas or you can get dry saunas saunas or you can get dry saunas saunas or you can get dry saunas infrared you can I mean there's there's infrared you can I mean there's there's infrared you can I mean there's there's a variety of companies that sell them if a variety of companies that sell them if a variety of companies that sell them if you have space for it I mean yeah if I you have space for it I mean yeah if I you have space for it I mean yeah if I had space for it you know yeah if I had had space for it you know yeah if I had had space for it you know yeah if I had a house I'm in the com if I had a house a house I'm in the com if I had a house a house I'm in the com if I had a house I'd do it I'd put in the garage yeah I'd do it I'd put in the garage yeah I'd do it I'd put in the garage yeah same for me you know like if I had a same for me you know like if I had a same for me you know like if I had a house I'd be on that you know yeah house I'd be on that you know yeah house I'd be on that you know yeah totally yeah so cool all right so let's totally yeah so cool all right so let's totally yeah so cool all right so let's uh now switch over to the subject of uh now switch over to the subject of uh now switch over to the subject of micronutrients and how they relate to micronutrients and how they relate to micronutrients and how they relate to Performance and it's timely because um Performance and it's timely because um Performance and it's timely because um the last podcast that I recorded and I the last podcast that I recorded and I the last podcast that I recorded and I just Ro recently wrote an article on just Ro recently wrote an article on just Ro recently wrote an article on it's something I just kind of talk about it's something I just kind of talk about it's something I just kind of talk about a lot uh was on the subject of clean a lot uh was on the subject of clean a lot uh was on the subject of clean eating right and in the bodybuilding eating right and in the bodybuilding eating right and in the bodybuilding world of course clean eating is you know world of course clean eating is you know world of course clean eating is you know a lot of people equate that to like a lot of people equate that to like a lot of people equate that to like you're just eating lean protein and you're just eating lean protein and you're just eating lean protein and vegetables all day long uh you know vegetables all day long uh you know vegetables all day long uh you know maybe like you're going to eat tilapia maybe like you're going to eat tilapia maybe like you're going to eat tilapia and asparagus seven times a day or and asparagus seven times a day or and asparagus seven times a day or something like that or or it's you know something like that or or it's you know something like that or or it's you know or you're just very restrict smell or you're just very restrict smell or you're just very restrict smell pretty bad yeah it's some of the diets
34:00pretty bad yeah it's some of the diets pretty bad yeah it's some of the diets that people go through I don't know how that people go through I don't know how that people go through I don't know how they do it um and and you know I've uh they do it um and and you know I've uh they do it um and and you know I've uh basically like my my position on it has basically like my my position on it has basically like my my position on it has always been uh there are a ton of vs and always been uh there are a ton of vs and always been uh there are a ton of vs and minerals you know essential type of minerals you know essential type of minerals you know essential type of nutrients your body needs uh for all nutrients your body needs uh for all nutrients your body needs uh for all different types of things you need to different types of things you need to different types of things you need to give your body that and you know getting give your body that and you know getting give your body that and you know getting all those from food is hard enough even all those from food is hard enough even all those from food is hard enough even if you uh stick to uh you know organic if you uh stick to uh you know organic if you uh stick to uh you know organic fruits and vegetables which and you know fruits and vegetables which and you know fruits and vegetables which and you know there is some research out there showing there is some research out there showing there is some research out there showing I think I've seen with different berries I think I've seen with different berries I think I've seen with different berries and stuff where like certain organic and stuff where like certain organic and stuff where like certain organic fruits and vegetables do have more fruits and vegetables do have more fruits and vegetables do have more nutrients in them it's not that the the unorganized diet a lot more than people unorganized diet a lot more than people would probably want to to make sure they would probably want to to make sure they would probably want to to make sure they get everything they need just from food get everything they need just from food get everything they need just from food Alone um which is why of course I Alone um which is why of course I Alone um which is why of course I recommend you know a good multivitamin recommend you know a good multivitamin recommend you know a good multivitamin um on top of whatever it is that you're
35:00um on top of whatever it is that you're um on top of whatever it is that you're eating but at the same at the same time eating but at the same at the same time eating but at the same at the same time so eating clean a lot of people they so eating clean a lot of people they so eating clean a lot of people they don't understand that it doesn't mean don't understand that it doesn't mean don't understand that it doesn't mean that you're automatically going to get that you're automatically going to get that you're automatically going to get in shape it doesn't mean that you're in shape it doesn't mean that you're in shape it doesn't mean that you're automatically going to lose fat uh or automatically going to lose fat uh or automatically going to lose fat uh or build muscle um because you know there's build muscle um because you know there's build muscle um because you know there's energy balance where you could eat you energy balance where you could eat you energy balance where you could eat you know if you if you eat if you're burning know if you if you eat if you're burning know if you if you eat if you're burning 2200 calories a day worth of energy and 2200 calories a day worth of energy and 2200 calories a day worth of energy and you ate 2500 calories a day of the you ate 2500 calories a day of the you ate 2500 calories a day of the cleanest possible Foods you're gain cleanest possible Foods you're gain cleanest possible Foods you're gain weight slowly but surely it's going to weight slowly but surely it's going to weight slowly but surely it's going to happen um and then on the flip side of happen um and then on the flip side of happen um and then on the flip side of that of course is now like well they It that of course is now like well they It that of course is now like well they It Fits your Macros crowd where um if Fits your Macros crowd where um if Fits your Macros crowd where um if you're familiar with that in the in the you're familiar with that in the in the you're familiar with that in the in the bodybuilding world it's like it's kind bodybuilding world it's like it's kind bodybuilding world it's like it's kind of a thing these days where it's like of a thing these days where it's like of a thing these days where it's like this great Revelation that you could eat this great Revelation that you could eat this great Revelation that you could eat Doritos and Pop-Tarts every day and and Doritos and Pop-Tarts every day and and Doritos and Pop-Tarts every day and and still lose weight um with no thought still lose weight um with no thought still lose weight um with no thought yeah with no thought as to you know yeah with no thought as to you know yeah with no thought as to you know nutrients that your body needs it's just nutrients that your body needs it's just nutrients that your body needs it's just macro macros macros like gotta you know macro macros macros like gotta you know macro macros macros like gotta you know got to hit that I have uh I have 100
36:00got to hit that I have uh I have 100 got to hit that I have uh I have 100 carbs left so in 50 fat so I'm going to carbs left so in 50 fat so I'm going to carbs left so in 50 fat so I'm going to eat this Pine of ice cream or something eat this Pine of ice cream or something eat this Pine of ice cream or something stupid like that right interesting no I stupid like that right interesting no I stupid like that right interesting no I wasn't familiar with that oh yeah that's wasn't familiar with that oh yeah that's wasn't familiar with that oh yeah that's a whole that's a whole thing there's a whole that's a whole thing there's a whole that's a whole thing there's like Pop-Tarts in particular for some like Pop-Tarts in particular for some like Pop-Tarts in particular for some reason are really popular with those reason are really popular with those reason are really popular with those like like the like it's the ultimate like like the like it's the ultimate like like the like it's the ultimate post-workout I'll have people email me post-workout I'll have people email me post-workout I'll have people email me like should I eat a box of poptarts like should I eat a box of poptarts like should I eat a box of poptarts after my workouts I'm like why what what after my workouts I'm like why what what after my workouts I'm like why what what do you so so yeah oh and I know this is do you so so yeah oh and I know this is do you so so yeah oh and I know this is an area that you're very well educated an area that you're very well educated an area that you're very well educated in and I'm very curious on um just what in and I'm very curious on um just what in and I'm very curious on um just what do what do you think are the big like do what do you think are the big like do what do you think are the big like correlations between the foods you eat correlations between the foods you eat correlations between the foods you eat and actually how well you can perform um and actually how well you can perform um and actually how well you can perform um and then I guess also like for me and then I guess also like for me and then I guess also like for me personally I I definitely notice a personally I I definitely notice a personally I I definitely notice a difference in how I feel when I'm eating difference in how I feel when I'm eating difference in how I feel when I'm eating healthy foods as I mean I haven't really healthy foods as I mean I haven't really healthy foods as I mean I haven't really I've been eating focusing on eating I've been eating focusing on eating I've been eating focusing on eating healthy foods for so long I honestly healthy foods for so long I honestly healthy foods for so long I honestly don't remember what it's like to eat a don't remember what it's like to eat a don't remember what it's like to eat a bunch of junk food but if I think back I bunch of junk food but if I think back I bunch of junk food but if I think back I can still remember can still remember can still remember right yeah so I mean the uh I've done a
37:00right yeah so I mean the uh I've done a right yeah so I mean the uh I've done a lot of the focus a lot of my research lot of the focus a lot of my research lot of the focus a lot of my research and my post-doctoral research has been and my post-doctoral research has been and my post-doctoral research has been on the role of micronutrients like which on the role of micronutrients like which on the role of micronutrients like which are about you know Essen 40 or so are about you know Essen 40 or so are about you know Essen 40 or so essential vitamins minerals fatty acids essential vitamins minerals fatty acids essential vitamins minerals fatty acids uh amino acids that you need um you to uh amino acids that you need um you to uh amino acids that you need um you to to provide basically and you know to provide basically and you know to provide basically and you know through your diet like the things that through your diet like the things that through your diet like the things that your body CES yes something that your your body CES yes something that your your body CES yes something that your body is not making you need to provide body is not making you need to provide body is not making you need to provide them through your diet and and the the them through your diet and and the the them through your diet and and the the reality is is that the majority of the reality is is that the majority of the reality is is that the majority of the US population does not provide them in US population does not provide them in US population does not provide them in their diet and it's it's really their diet and it's it's really their diet and it's it's really difficult to uh to get a broad spectrum difficult to uh to get a broad spectrum difficult to uh to get a broad spectrum of vitamins and minerals and essential of vitamins and minerals and essential of vitamins and minerals and essential fatty acids you know just just through fatty acids you know just just through fatty acids you know just just through your diet uh every single day you know your diet uh every single day you know your diet uh every single day you know and I eat a very um comprehensive you and I eat a very um comprehensive you and I eat a very um comprehensive you know I try to try to get as many know I try to try to get as many know I try to try to get as many micronutrient nutrients as I can for my micronutrient nutrients as I can for my micronutrient nutrients as I can for my diet but the reality is is that I also diet but the reality is is that I also diet but the reality is is that I also supplement in addition to that because I supplement in addition to that because I supplement in addition to that because I just I know that I'm not getting all of just I know that I'm not getting all of just I know that I'm not getting all of it um so you know in terms of you know I it um so you know in terms of you know I it um so you know in terms of you know I think most people are familiar with well
38:00think most people are familiar with well think most people are familiar with well you need you know you need a lot of you need you know you need a lot of you need you know you need a lot of vitamins and minerals and micronutrients vitamins and minerals and micronutrients vitamins and minerals and micronutrients for uh health reasons for longevity um for uh health reasons for longevity um for uh health reasons for longevity um to age better but I don't think people to age better but I don't think people to age better but I don't think people realize that you know yes these things realize that you know yes these things realize that you know yes these things are also important for your performance are also important for your performance are also important for your performance so you know you've got you know your so you know you've got you know your so you know you've got you know your body is is made up of proteins and I'm body is is made up of proteins and I'm body is is made up of proteins and I'm not talking about the proteins you eat not talking about the proteins you eat not talking about the proteins you eat I'm talking about you have genes in your I'm talking about you have genes in your I'm talking about you have genes in your body genes make proteins enzymes in your body genes make proteins enzymes in your body genes make proteins enzymes in your body and these proteins are what are body and these proteins are what are body and these proteins are what are doing everything that they're doing I doing everything that they're doing I doing everything that they're doing I mean they're there's proteins in your mean they're there's proteins in your mean they're there's proteins in your mitochondria that are important for mitochondria that are important for mitochondria that are important for metabolism there's proteins in your metabolism there's proteins in your metabolism there's proteins in your kidney cells that are important for kidney cells that are important for kidney cells that are important for detoxification there's proteins in your detoxification there's proteins in your detoxification there's proteins in your liver you know proteins in your heart liver you know proteins in your heart liver you know proteins in your heart like this is your body that's this is like this is your body that's this is like this is your body that's this is how you are alive and there's you know how you are alive and there's you know how you are alive and there's you know these proteins need they they regulate a these proteins need they they regulate a these proteins need they they regulate a whole bunch of physiological processes whole bunch of physiological processes whole bunch of physiological processes right exactly that's exactly what right exactly that's exactly what right exactly that's exactly what they're doing ranging from your brain to they're doing ranging from your brain to they're doing ranging from your brain to your heart function to you know your heart function to you know your heart function to you know detoxification to your freaking met detoxification to your freaking met detoxification to your freaking met metabolism so it's it's you know and metabolism so it's it's you know and metabolism so it's it's you know and these proteins they require what's these proteins they require what's these proteins they require what's called co-actors like and these
39:00called co-actors like and these called co-actors like and these co-actors are minerals and their co-actors are minerals and their co-actors are minerals and their vitamins magnesium zinc copper iron um vitamins magnesium zinc copper iron um vitamins magnesium zinc copper iron um these are all co-factors B vitamins um these are all co-factors B vitamins um these are all co-factors B vitamins um you know these are all co-actors for you know these are all co-actors for you know these are all co-actors for proteins and enzymes in your body proteins and enzymes in your body proteins and enzymes in your body vitamin D vitamin D is is something that vitamin D vitamin D is is something that vitamin D vitamin D is is something that you know I've done extensive research on you know I've done extensive research on you know I've done extensive research on and just help yeah it's it's a it's a it and just help yeah it's it's a it's a it and just help yeah it's it's a it's a it gets converted into a steroid hormone gets converted into a steroid hormone gets converted into a steroid hormone that regulates the expression of over that regulates the expression of over that regulates the expression of over 900 different genes in your body we're 900 different genes in your body we're 900 different genes in your body we're talking about 900 different talking about 900 different talking about 900 different physiological processes in your body physiological processes in your body physiological processes in your body that depend on enough vitamin D presence that depend on enough vitamin D presence that depend on enough vitamin D presence out of out of what like 25,000 or out of out of what like 25,000 or out of out of what like 25,000 or something right so 24 of your human gen something right so 24 of your human gen something right so 24 of your human gen I mean that's crazy you know and 70% of I mean that's crazy you know and 70% of I mean that's crazy you know and 70% of the UF US population doesn't meet the the UF US population doesn't meet the the UF US population doesn't meet the requirements for adequate levels of requirements for adequate levels of requirements for adequate levels of vitamin D which is considered to be 30 vitamin D which is considered to be 30 vitamin D which is considered to be 30 nanograms per milliliter um you know nanograms per milliliter um you know nanograms per milliliter um you know in right serum levels of 25 hydroxy in right serum levels of 25 hydroxy in right serum levels of 25 hydroxy vitamin D which is actually the vitamin D which is actually the vitamin D which is actually the precursor to the hormone but it's what precursor to the hormone but it's what precursor to the hormone but it's what people measure it's the stable form of
40:00people measure it's the stable form of people measure it's the stable form of vitamin D right you know so if you're vitamin D right you know so if you're vitamin D right you know so if you're not getting enough vitamin D and you not getting enough vitamin D and you not getting enough vitamin D and you don't think your performance is being don't think your performance is being don't think your performance is being you know affected by that just think of you know affected by that just think of you know affected by that just think of so you're you're saying that out of 900 so you're you're saying that out of 900 so you're you're saying that out of 900 different genes this this steroid different genes this this steroid different genes this this steroid hormone regulates you don't think one of hormone regulates you don't think one of hormone regulates you don't think one of them is important for your performance I them is important for your performance I them is important for your performance I mean really you know like that seems mean really you know like that seems mean really you know like that seems kind of far-fetched um so that you know kind of far-fetched um so that you know kind of far-fetched um so that you know that's just something to think about that's just something to think about that's just something to think about we're talking about I I can't even talk we're talking about I I can't even talk we're talking about I I can't even talk about 900 different genes I mean do I about 900 different genes I mean do I about 900 different genes I mean do I have to saying me more about vitamin D have to saying me more about vitamin D have to saying me more about vitamin D um another one that's really uh um another one that's really uh um another one that's really uh widespread to I recommend vitamin D I I widespread to I recommend vitamin D I I widespread to I recommend vitamin D I I take 10,000 I a day probably more than I take 10,000 I a day probably more than I take 10,000 I a day probably more than I need whatever don't care but I think need whatever don't care but I think need whatever don't care but I think probably for the average person like if probably for the average person like if probably for the average person like if you wanted to be safe maybe three 4,000 you wanted to be safe maybe three 4,000 you wanted to be safe maybe three 4,000 a day would probably just be a a good a day would probably just be a a good a day would probably just be a a good Baseline yeah I I personally take 4,000 Baseline yeah I I personally take 4,000 Baseline yeah I I personally take 4,000 I a day and my my levels are about 53 I a day and my my levels are about 53 I a day and my my levels are about 53 nanograms per milliliter um I recommend nanograms per milliliter um I recommend nanograms per milliliter um I recommend getting your levels tested it's such a getting your levels tested it's such a getting your levels tested it's such a cheap test I mean anyone that has health cheap test I mean anyone that has health cheap test I mean anyone that has health insurance it your health insurance pays insurance it your health insurance pays insurance it your health insurance pays for it but if you don't have health for it but if you don't have health for it but if you don't have health insurance it's less than 50 bucks I mean
41:00insurance it's less than 50 bucks I mean insurance it's less than 50 bucks I mean I've seen them for like 25 I should just I've seen them for like 25 I should just I've seen them for like 25 I should just go get test I know I'm higher than I go get test I know I'm higher than I go get test I know I'm higher than I need to be I mean I know to reach need to be I mean I know to reach need to be I mean I know to reach toxicity I think you have to take like toxicity I think you have to take like toxicity I think you have to take like 50,000 iuse a day for like two months or 50,000 iuse a day for like two months or 50,000 iuse a day for like two months or something like that so I'm not worried something like that so I'm not worried something like that so I'm not worried about that but well they've shown you about that but well they've shown you about that but well they've shown you can have a toxicity by it depends on can have a toxicity by it depends on can have a toxicity by it depends on body weight first of all like but 10,000 body weight first of all like but 10,000 body weight first of all like but 10,000 I a day I a day I a day can can show some toxicity in terms of can can show some toxicity in terms of can can show some toxicity in terms of hyper calcemia this is this is the mind hyper calcemia this is this is the mind hyper calcemia this is this is the mind main concern with vitamin D so obviously main concern with vitamin D so obviously main concern with vitamin D so obviously if you're if you're lean uh the toxicity if you're if you're lean uh the toxicity if you're if you're lean uh the toxicity levels you can reach them at a lower levels you can reach them at a lower levels you can reach them at a lower because you know it's it's fat soluble because you know it's it's fat soluble because you know it's it's fat soluble yeah so it doesn't get sucked up by body yeah so it doesn't get sucked up by body yeah so it doesn't get sucked up by body fat right it doesn't get you know it's fat right it doesn't get you know it's fat right it doesn't get you know it's it's getting if it's if you're if you it's getting if it's if you're if you it's getting if it's if you're if you have a lot more body fat then it's not have a lot more body fat then it's not have a lot more body fat then it's not being released into your bloodstream as being released into your bloodstream as being released into your bloodstream as readily so it's less bioavailable but readily so it's less bioavailable but readily so it's less bioavailable but the problem is is that if you have too the problem is is that if you have too the problem is is that if you have too much vitamin D um you you can absorb so much vitamin D um you you can absorb so much vitamin D um you you can absorb so vitamin D helps you absorb calcium and vitamin D helps you absorb calcium and vitamin D helps you absorb calcium and you can absorb like you're basically you can absorb like you're basically you can absorb like you're basically become very efficient and absorb become very efficient and absorb become very efficient and absorb absorbing calcium but which which means absorbing calcium but which which means absorbing calcium but which which means you have higher levels of calcium in you have higher levels of calcium in you have higher levels of calcium in your bloodstream now if you're doing
42:00your bloodstream now if you're doing your bloodstream now if you're doing this for years which is going to be the this for years which is going to be the this for years which is going to be the case also with someone like me eating a case also with someone like me eating a case also with someone like me eating a lot of protein I mean like like doesn't lot of protein I mean like like doesn't lot of protein I mean like like doesn't I think a scoop away protein is like 50% I think a scoop away protein is like 50% I think a scoop away protein is like 50% of the the RDI of calcium alone wow yeah of the the RDI of calcium alone wow yeah of the the RDI of calcium alone wow yeah so see then so maybe you know someone so see then so maybe you know someone so see then so maybe you know someone like you I'm going down to 5,000 you like you I'm going down to 5,000 you like you I'm going down to 5,000 you convince me yeah because here's the convince me yeah because here's the convince me yeah because here's the thing if you have too much calcium in thing if you have too much calcium in thing if you have too much calcium in your blood over time you get your blood over time you get your blood over time you get calcification of arteries you know calcification of arteries you know calcification of arteries you know vascular system which can cause Neer vascular system which can cause Neer vascular system which can cause Neer degenerative disease heart disease so degenerative disease heart disease so degenerative disease heart disease so you don't want a bunch of calcium in you don't want a bunch of calcium in you don't want a bunch of calcium in your bloodstream right and you know if your bloodstream right and you know if your bloodstream right and you know if you look at some of like the they've you look at some of like the they've you look at some of like the they've done longevity studies and there's a done longevity studies and there's a done longevity studies and there's a couple of um perspective studies they've couple of um perspective studies they've couple of um perspective studies they've done where they've looked at vitamin D done where they've looked at vitamin D done where they've looked at vitamin D levels serum vitamin D levels and all levels serum vitamin D levels and all levels serum vitamin D levels and all cause mortality and what they find is cause mortality and what they find is cause mortality and what they find is that those with the lowest all cause or that those with the lowest all cause or that those with the lowest all cause or sorry the lowest levels of vitamin D are sorry the lowest levels of vitamin D are sorry the lowest levels of vitamin D are the most likely to die early so they the most likely to die early so they the most likely to die early so they have of like all kinds of diseases and have of like all kinds of diseases and have of like all kinds of diseases and stuff all kinds all a widespread of stuff all kinds all a widespread of stuff all kinds all a widespread of diseases and and but also what's diseases and and but also what's diseases and and but also what's interesting is that it's a U-shaped interesting is that it's a U-shaped interesting is that it's a U-shaped curve those was with the highest levels curve those was with the highest levels curve those was with the highest levels of vitamin D were also most likely to of vitamin D were also most likely to of vitamin D were also most likely to die from all causes and I think that's die from all causes and I think that's die from all causes and I think that's because of the people that are taking
43:00because of the people that are taking because of the people that are taking way way way way too much vitamin D are way way way way too much vitamin D are way way way way too much vitamin D are getting calcification in their arteries getting calcification in their arteries getting calcification in their arteries and so what they found is that people and so what they found is that people and so what they found is that people that had levels between 40 and 60 that had levels between 40 and 60 that had levels between 40 and 60 nanograms per milliliter which I call nanograms per milliliter which I call nanograms per milliliter which I call the vitamin D Sweet Spot um had the the vitamin D Sweet Spot um had the the vitamin D Sweet Spot um had the lowest all cause mortality uh and I and lowest all cause mortality uh and I and lowest all cause mortality uh and I and I think it's because you really you I think it's because you really you I think it's because you really you don't want too much vitamin D you know don't want too much vitamin D you know don't want too much vitamin D you know yeah you don't want too much of any I yeah you don't want too much of any I yeah you don't want too much of any I mean yeah drink too much water and you mean yeah drink too much water and you mean yeah drink too much water and you die right so so you know anyway so die right so so you know anyway so die right so so you know anyway so getting your levels tested is a good getting your levels tested is a good getting your levels tested is a good thing yeah that's good advice and I'm thing yeah that's good advice and I'm thing yeah that's good advice and I'm I'm going down to I'm going down to I'm going down to 5,000 nice okay um but you know this 5,000 nice okay um but you know this 5,000 nice okay um but you know this gets back I live in Florida if I were in gets back I live in Florida if I were in gets back I live in Florida if I were in the sun more I'm just always inside the sun more I'm just always inside the sun more I'm just always inside typing on a computer so a lot of people typing on a computer so a lot of people typing on a computer so a lot of people like why do you even take it you're in like why do you even take it you're in like why do you even take it you're in Florida I'm like no I I'm actually in an Florida I'm like no I I'm actually in an Florida I'm like no I I'm actually in an office I could be in Siberia there's no office I could be in Siberia there's no office I could be in Siberia there's no difference right right yeah me too I'm difference right right yeah me too I'm difference right right yeah me too I'm in California and it's like but see the in California and it's like but see the in California and it's like but see the thing is first of all I'm I'm a woman thing is first of all I'm I'm a woman thing is first of all I'm I'm a woman which means I'm like concerned about which means I'm like concerned about which means I'm like concerned about skin aging so when I do go out in the skin aging so when I do go out in the skin aging so when I do go out in the sun I am slathered up in sunscreen like sun I am slathered up in sunscreen like sun I am slathered up in sunscreen like I wear sunscreen every day when I go out I wear sunscreen every day when I go out I wear sunscreen every day when I go out and I'm only outside all the chemicals and I'm only outside all the chemicals and I'm only outside all the chemicals all the all the bad stuff in that [ __ ]
44:00all the all the bad stuff in that [ __ ] all the all the bad stuff in that [ __ ] oh titanium dioxide is what I use it's oh titanium dioxide is what I use it's oh titanium dioxide is what I use it's not oh you you do your own um I don't do not oh you you do your own um I don't do not oh you you do your own um I don't do my I do make my own skin cream but I do my I do make my own skin cream but I do my I do make my own skin cream but I do not make my own sunscreen oh okay not make my own sunscreen oh okay not make my own sunscreen oh okay actually I actually wrot an article on actually I actually wrot an article on actually I actually wrot an article on that I done some research there's some that I done some research there's some that I done some research there's some interesting natural solutions to because interesting natural solutions to because interesting natural solutions to because some of the stuff you buy in the stores some of the stuff you buy in the stores some of the stuff you buy in the stores I mean yeah okay fine yeah yeah yeah I mean yeah okay fine yeah yeah yeah I mean yeah okay fine yeah yeah yeah it's you know titanium dioxide is a it's you know titanium dioxide is a it's you know titanium dioxide is a mineral and it really all it does is mineral and it really all it does is mineral and it really all it does is reflect the reflect the reflect the that was that was recommended if you're that was that was recommended if you're that was that was recommended if you're going to make your own it was like I going to make your own it was like I going to make your own it was like I don't remember now I wrote it a while don't remember now I wrote it a while don't remember now I wrote it a while ago it was titanium dioxide and I think ago it was titanium dioxide and I think ago it was titanium dioxide and I think it was um there was like coconut oil it was um there was like coconut oil it was um there was like coconut oil also helped a little bit and like a also helped a little bit and like a also helped a little bit and like a couple other things you could mix couple other things you could mix couple other things you could mix together and make your own yeah so together and make your own yeah so together and make your own yeah so anyways but I'm with you I never go I'm anyways but I'm with you I never go I'm anyways but I'm with you I never go I'm always at my computer or in the lab you always at my computer or in the lab you always at my computer or in the lab you know it's like even though I'm in know it's like even though I'm in know it's like even though I'm in California I'm not I'm not out in the California I'm not I'm not out in the California I'm not I'm not out in the sun and even if you do live in a sun you sun and even if you do live in a sun you sun and even if you do live in a sun you know a place where you get Sunshine it know a place where you get Sunshine it know a place where you get Sunshine it also depends on the latitude you you also depends on the latitude you you also depends on the latitude you you have yeah you have and how much skin you have yeah you have and how much skin you have yeah you have and how much skin you have exposed and for how long exactly if have exposed and for how long exactly if have exposed and for how long exactly if you have melanin to which is a natural you have melanin to which is a natural you have melanin to which is a natural sunscreen you know there's a lot there's
45:00sunscreen you know there's a lot there's sunscreen you know there's a lot there's a variety of factors that regulate you a variety of factors that regulate you a variety of factors that regulate you know how how much vitamin D you can make know how how much vitamin D you can make know how how much vitamin D you can make definitely so it's just it's easy to definitely so it's just it's easy to definitely so it's just it's easy to supplement now your body making it in supplement now your body making it in supplement now your body making it in your skin is more efficient um you your skin is more efficient um you your skin is more efficient um you actually uh do absorb more 100% of it as actually uh do absorb more 100% of it as actually uh do absorb more 100% of it as opposed to like 60% yeah but still you opposed to like 60% yeah but still you opposed to like 60% yeah but still you know supplementing you're still you're know supplementing you're still you're know supplementing you're still you're able to get your levels up to an able to get your levels up to an able to get your levels up to an adequate status and that yeah and I adequate status and that yeah and I adequate status and that yeah and I guess the same thing goes right for for guess the same thing goes right for for guess the same thing goes right for for the various vitamins minerals where some the various vitamins minerals where some the various vitamins minerals where some vitamins and minerals and natural forms vitamins and minerals and natural forms vitamins and minerals and natural forms are better absorbed by the body probably are better absorbed by the body probably are better absorbed by the body probably because of co-actors like like vitamin C because of co-actors like like vitamin C because of co-actors like like vitamin C and bioflavonoids whereas other and bioflavonoids whereas other and bioflavonoids whereas other synthetic vitamins like folic acid uh synthetic vitamins like folic acid uh synthetic vitamins like folic acid uh tends to work better than the natural tends to work better than the natural tends to work better than the natural form yeah folic acid is definitely an form yeah folic acid is definitely an form yeah folic acid is definitely an example one that's that seems to to be example one that's that seems to to be example one that's that seems to to be really efficient um but you know I I really efficient um but you know I I really efficient um but you know I I like to get I try to get as many like to get I try to get as many like to get I try to get as many vitamins and minerals for my diet as I vitamins and minerals for my diet as I vitamins and minerals for my diet as I can yeah me too yeah one way I do that can yeah me too yeah one way I do that can yeah me too yeah one way I do that is by like I I have a Vitamix and is by like I I have a Vitamix and is by like I I have a Vitamix and awesome you can make Sou awesome you can make Sou awesome you can make Sou every morning I do like I do kale every morning I do like I do kale every morning I do like I do kale spinach chard two carrots a tomato
46:00spinach chard two carrots a tomato spinach chard two carrots a tomato avocado um frozen berries an apple avocado um frozen berries an apple avocado um frozen berries an apple almond milk and then I'll I'll do a almond milk and then I'll I'll do a almond milk and then I'll I'll do a banana too for like consistency but and banana too for like consistency but and banana too for like consistency but and this is every single morning I make 64 this is every single morning I make 64 this is every single morning I make 64 oun 64 ounces of it I get 32 and my oun 64 ounces of it I get 32 and my oun 64 ounces of it I get 32 and my husband gets 32 and so then I have a husband gets 32 and so then I have a husband gets 32 and so then I have a huge I've got a broad you know range of huge I've got a broad you know range of huge I've got a broad you know range of color colors in different micronutrients color colors in different micronutrients color colors in different micronutrients that are present in those those that are present in those those that are present in those those vegetables so for example magnesium is vegetables so for example magnesium is vegetables so for example magnesium is at the center of a Chlor molecule so at the center of a Chlor molecule so at the center of a Chlor molecule so that means any plant chlorophyll is what that means any plant chlorophyll is what that means any plant chlorophyll is what gives plants their green color sure so gives plants their green color sure so gives plants their green color sure so any plant that's green it's going to be any plant that's green it's going to be any plant that's green it's going to be high in magnesium kale zinc all those high in magnesium kale zinc all those high in magnesium kale zinc all those dark dark green leafy vegetables they dark dark green leafy vegetables they dark dark green leafy vegetables they have a lot of magnesium in them um have a lot of magnesium in them um have a lot of magnesium in them um Vitamin K is part of the phosphorous Vitamin K is part of the phosphorous Vitamin K is part of the phosphorous source of of plants so green plants have source of of plants so green plants have source of of plants so green plants have vitamin K and Vitamin K is really vitamin K and Vitamin K is really vitamin K and Vitamin K is really important which is yeah another one like important which is yeah another one like important which is yeah another one like d where it's like you look at the the d where it's like you look at the the d where it's like you look at the the research coming probably the last decade research coming probably the last decade research coming probably the last decade on K that a lot of people like yeah to on K that a lot of people like yeah to on K that a lot of people like yeah to meet the RDI is fine but there are meet the RDI is fine but there are meet the RDI is fine but there are benefits to going above it right so some benefits to going above it right so some benefits to going above it right so some of our research is that um what happens
47:00of our research is that um what happens of our research is that um what happens is most most people there's different is most most people there's different is most most people there's different proteins in your body that are required proteins in your body that are required proteins in your body that are required you know to function for shortterm you know to function for shortterm you know to function for shortterm survival like clotting you need to have survival like clotting you need to have survival like clotting you need to have your clotting working properly if you your clotting working properly if you your clotting working properly if you don't have your clotting working don't have your clotting working don't have your clotting working properly which vitamin K is important properly which vitamin K is important properly which vitamin K is important for you're going to Hemorrhage out and for you're going to Hemorrhage out and for you're going to Hemorrhage out and bleed out you could you can die of a bleed out you could you can die of a bleed out you could you can die of a hemorrhage right you know internal I hemorrhage right you know internal I hemorrhage right you know internal I mean that's something that you need to mean that's something that you need to mean that's something that you need to have working so any proteins that you have working so any proteins that you have working so any proteins that you know co- Vitamin K is a co-actor for a know co- Vitamin K is a co-actor for a know co- Vitamin K is a co-actor for a lot of clotting factors so any vitamin K lot of clotting factors so any vitamin K lot of clotting factors so any vitamin K you get from your diet is going to go to you get from your diet is going to go to you get from your diet is going to go to those proteins because your body knows those proteins because your body knows those proteins because your body knows that it needs it to survive however that it needs it to survive however that it needs it to survive however there's other proteins in your body there's other proteins in your body there's other proteins in your body which are essential to prevent which are essential to prevent which are essential to prevent calcification of your arteries and calcification of your arteries and calcification of your arteries and Matrix GLA protein is one good example Matrix GLA protein is one good example Matrix GLA protein is one good example it requires vitamin K2 but the thing is it requires vitamin K2 but the thing is it requires vitamin K2 but the thing is is that you know preventing is that you know preventing is that you know preventing calcification of your arteries is a calcification of your arteries is a calcification of your arteries is a long-term Health consequence it's not long-term Health consequence it's not long-term Health consequence it's not something that you're going to worry something that you're going to worry something that you're going to worry about until you're in your fifth you about until you're in your fifth you about until you're in your fifth you know decade fifth or sixth decade of know decade fifth or sixth decade of know decade fifth or sixth decade of life so your body says you know what I life so your body says you know what I life so your body says you know what I only get so much vitamin k a day where only get so much vitamin k a day where only get so much vitamin k a day where am I going to put it I'm going to give
48:00am I going to put it I'm going to give am I going to put it I'm going to give it to those proteins that I need to not it to those proteins that I need to not it to those proteins that I need to not bleed out and so and that makes sense so bleed out and so and that makes sense so bleed out and so and that makes sense so what happens is if you're even though what happens is if you're even though what happens is if you're even though you're you're getting vitamin K you may you're you're getting vitamin K you may you're you're getting vitamin K you may not be getting enough vitamin K because not be getting enough vitamin K because not be getting enough vitamin K because and what's even like I guess it's K is and what's even like I guess it's K is and what's even like I guess it's K is if where that's one it's like a little if where that's one it's like a little if where that's one it's like a little bit harder to get in terms of a diet bit harder to get in terms of a diet bit harder to get in terms of a diet right like I know Kale like you said D right like I know Kale like you said D right like I know Kale like you said D but it's isn't that's one that right so but it's isn't that's one that right so but it's isn't that's one that right so K1 vitamin K1 is found in in green K1 vitamin K1 is found in in green K1 vitamin K1 is found in in green plants um and K1 gets converted into K2 plants um and K1 gets converted into K2 plants um and K1 gets converted into K2 in the liver and K2 is what's important in the liver and K2 is what's important in the liver and K2 is what's important for those proteins I was talking about for those proteins I was talking about for those proteins I was talking about there bone health it's also related to there bone health it's also related to there bone health it's also related to bone health right exactly also related bone health right exactly also related bone health right exactly also related to bone health exactly and um uh the to bone health exactly and um uh the to bone health exactly and um uh the thing is is that you can get like thing is is that you can get like thing is is that you can get like fermented some fermented foods have K2 I fermented some fermented foods have K2 I fermented some fermented foods have K2 I think NATO is like a Japanese oh yeah think NATO is like a Japanese oh yeah think NATO is like a Japanese oh yeah I've heard of that yeah but it's really I've heard of that yeah but it's really I've heard of that yeah but it's really getting vitamin K2 is not easy yeah getting vitamin K2 is not easy yeah getting vitamin K2 is not easy yeah Source yeah so you know but eating a lot Source yeah so you know but eating a lot Source yeah so you know but eating a lot of green dark green vegetables you will
49:00of green dark green vegetables you will of green dark green vegetables you will get K1 K1 gets converted into K2 uh you get K1 K1 gets converted into K2 uh you get K1 K1 gets converted into K2 uh you can also you know get take a NATO can also you know get take a NATO can also you know get take a NATO supplement they have like these K2 supplement they have like these K2 supplement they have like these K2 supplements that you can take yeah or supplements that you can take yeah or supplements that you can take yeah or you could supplement with K1 I guess you could supplement with K1 I guess you could supplement with K1 I guess right exactly you know right exactly you know right exactly you know so cool so what would you say like for so cool so what would you say like for so cool so what would you say like for uh what are a couple micronutrients that uh what are a couple micronutrients that uh what are a couple micronutrients that um are directly going to impact um are directly going to impact um are directly going to impact performance whether it be endurance or performance whether it be endurance or performance whether it be endurance or or or uh weightlifting right we talked a or or uh weightlifting right we talked a or or uh weightlifting right we talked a little bit about vitamin D and that it little bit about vitamin D and that it little bit about vitamin D and that it affects all kinds of things right so I affects all kinds of things right so I affects all kinds of things right so I think one one M micronutrient that would think one one M micronutrient that would think one one M micronutrient that would directly relate to Performance is is directly relate to Performance is is directly relate to Performance is is magnesium and and the reason for that is magnesium and and the reason for that is magnesium and and the reason for that is so magnesium is an essential co-actor so magnesium is an essential co-actor so magnesium is an essential co-actor for repair enzymes um DNA repair enzymes for repair enzymes um DNA repair enzymes for repair enzymes um DNA repair enzymes and this is important for your mitochon and this is important for your mitochon and this is important for your mitochon it's important to prevent cancer but it's important to prevent cancer but it's important to prevent cancer but we're not talking about cancer we're we're not talking about cancer we're we're not talking about cancer we're talking about performance yeah talking about performance yeah talking about performance yeah mitochondria so of mutation like if if mitochondria so of mutation like if if mitochondria so of mutation like if if you have mutations that occur like in you have mutations that occur like in you have mutations that occur like in the wrong places then you're screwed
50:00the wrong places then you're screwed the wrong places then you're screwed right right yeah and that's a different right right yeah and that's a different right right yeah and that's a different topic I could talk no I know I know but topic I could talk no I know I know but topic I could talk no I know I know but yeah uh but in terms of like performance yeah uh but in terms of like performance yeah uh but in terms of like performance they've shown that like high-intensity they've shown that like high-intensity they've shown that like high-intensity training um when you're when you're training um when you're when you're training um when you're when you're lifting weights you know when you're lifting weights you know when you're lifting weights you know when you're doing this high-intensity training um doing this high-intensity training um doing this high-intensity training um what happens is you you increase the what happens is you you increase the what happens is you you increase the biogenesis of new mitochondria in your biogenesis of new mitochondria in your biogenesis of new mitochondria in your muscle cells uh and and in order to muscle cells uh and and in order to muscle cells uh and and in order to increase the biogenesis of new MIT increase the biogenesis of new MIT increase the biogenesis of new MIT Andria your your mitochondria has its Andria your your mitochondria has its Andria your your mitochondria has its own genome and it has to replicate its own genome and it has to replicate its own genome and it has to replicate its DNA and these these DNA um enzymes that DNA and these these DNA um enzymes that DNA and these these DNA um enzymes that replicate the DNA require magnesium as a replicate the DNA require magnesium as a replicate the DNA require magnesium as a co-actor so really while you're working co-actor so really while you're working co-actor so really while you're working out to make more mitochondria which is out to make more mitochondria which is out to make more mitochondria which is the reason why you're making more the reason why you're making more the reason why you're making more mitochondri is your mitochondria are mitochondri is your mitochondria are mitochondri is your mitochondria are what's producing ATP so as you're what's producing ATP so as you're what's producing ATP so as you're working out you're breathing in more working out you're breathing in more working out you're breathing in more oxygen the oxygen then gets coupled to oxygen the oxygen then gets coupled to oxygen the oxygen then gets coupled to um metabolism so you know things like um metabolism so you know things like um metabolism so you know things like when you eat glucose it gets converted when you eat glucose it gets converted when you eat glucose it gets converted into pyu it goes into the mitochondria into pyu it goes into the mitochondria into pyu it goes into the mitochondria and is used through the the KBB cycle to and is used through the the KBB cycle to and is used through the the KBB cycle to make energy it's coupled this energy is make energy it's coupled this energy is make energy it's coupled this energy is coupled to yeah mitac like the little
51:00coupled to yeah mitac like the little coupled to yeah mitac like the little energy generators and stu um so this is energy generators and stu um so this is energy generators and stu um so this is all happening when you're working out all happening when you're working out all happening when you're working out and and magnesium is important to and and magnesium is important to and and magnesium is important to actually make new mitochondria which are actually make new mitochondria which are actually make new mitochondria which are important for your performance um in important for your performance um in important for your performance um in addition to that when you're working out addition to that when you're working out addition to that when you're working out the the M because your mitochondria are the the M because your mitochondria are the the M because your mitochondria are working harder um during during a working harder um during during a working harder um during during a workout they mitochondria are the The workout they mitochondria are the The workout they mitochondria are the The Source a big big source of oxidative Source a big big source of oxidative Source a big big source of oxidative stress meaning they they're leaking out stress meaning they they're leaking out stress meaning they they're leaking out you know free oxygen radicals they're you know free oxygen radicals they're you know free oxygen radicals they're leaking out all kinds of oxid oxidative leaking out all kinds of oxid oxidative leaking out all kinds of oxid oxidative products which damage not only your products which damage not only your products which damage not only your mitochondria but they damage other mitochondria but they damage other mitochondria but they damage other proteins and so um magnesium is required proteins and so um magnesium is required proteins and so um magnesium is required to repair that that damage to the to repair that that damage to the to repair that that damage to the mitochondrial genome um to make sure mitochondrial genome um to make sure mitochondrial genome um to make sure that your mitochondria that would be that your mitochondria that would be that your mitochondria that would be muscle damage as well obviously exactly muscle damage as well obviously exactly muscle damage as well obviously exactly yeah to the fibers themselves it yeah to the fibers themselves it yeah to the fibers themselves it directly correlates to your muscle directly correlates to your muscle directly correlates to your muscle damage the the amount you know damage the the amount you know damage the the amount you know mitochondria are in your muscle cells mitochondria are in your muscle cells mitochondria are in your muscle cells and they're really important for muscle and they're really important for muscle and they're really important for muscle function so they're important to build function so they're important to build function so they're important to build muscle they're important to repair muscle they're important to repair muscle they're important to repair muscle and these things all require
52:00muscle and these things all require muscle and these things all require magnesium and you know 56% of the US magnesium and you know 56% of the US magnesium and you know 56% of the US population is not getting adequate population is not getting adequate population is not getting adequate levels of magnesium and athletes are levels of magnesium and athletes are levels of magnesium and athletes are particularly susceptible to low particularly susceptible to low particularly susceptible to low magnesium because it's also something magnesium because it's also something magnesium because it's also something that you do sweat out so right I think that you do sweat out so right I think that you do sweat out so right I think that's one micronutrient that directly that's one micronutrient that directly that's one micronutrient that directly uh relates to Performance that most uh relates to Performance that most uh relates to Performance that most people don't realize and most people people don't realize and most people people don't realize and most people don't realize that they're actually not don't realize that they're actually not don't realize that they're actually not getting enough of um so and what are getting enough of um so and what are getting enough of um so and what are some good sources of magnesium like some good sources of magnesium like some good sources of magnesium like where you mentioned dark green so yeah where you mentioned dark green so yeah where you mentioned dark green so yeah the veggies yes the good dietary sources the veggies yes the good dietary sources the veggies yes the good dietary sources now this is kind of this is another now this is kind of this is another now this is kind of this is another layer of complication that scientists it layer of complication that scientists it layer of complication that scientists it it's you know um and that's because it's you know um and that's because it's you know um and that's because magnesium is bound a lot of minerals magnesium is bound a lot of minerals magnesium is bound a lot of minerals magnesium zinc um these things are bound magnesium zinc um these things are bound magnesium zinc um these things are bound to something called Fates um which is to something called Fates um which is to something called Fates um which is part of the block they block absorption part of the block they block absorption part of the block they block absorption or am I thinking of yes yeah you got you or am I thinking of yes yeah you got you or am I thinking of yes yeah you got you you pretty much got it so Fates we can you pretty much got it so Fates we can you pretty much got it so Fates we can absorb Phat we can't digest them and so absorb Phat we can't digest them and so absorb Phat we can't digest them and so um you know things that you know things
53:00um you know things that you know things um you know things that you know things that have have the minerals complex to that have have the minerals complex to that have have the minerals complex to the phit hates we don't absorb them as the phit hates we don't absorb them as the phit hates we don't absorb them as well because we can't digest the Phat well because we can't digest the Phat well because we can't digest the Phat and so there's the minerals and complex and so there's the minerals and complex and so there's the minerals and complex with it boom there goes the minerals with it boom there goes the minerals with it boom there goes the minerals right but the thing is is that things right but the thing is is that things right but the thing is is that things like um oats or um rice these things are like um oats or um rice these things are like um oats or um rice these things are really high in in magnesium and zinc but really high in in magnesium and zinc but really high in in magnesium and zinc but they have a really high almonds almonds they have a really high almonds almonds they have a really high almonds almonds have have a bit too is Right almonds have have a bit too is Right almonds have have a bit too is Right almonds have good yeah I like almonds for have good yeah I like almonds for have good yeah I like almonds for magnesium as well yeah all about almond magnesium as well yeah all about almond magnesium as well yeah all about almond butter yes me too almond butter almond butter yes me too almond butter almond butter yes me too almond butter almond milk um and just raw almonds you know in milk um and just raw almonds you know in milk um and just raw almonds you know in general yeah I like rice milk as well general yeah I like rice milk as well general yeah I like rice milk as well just because it's easy carbs and you just because it's easy carbs and you just because it's easy carbs and you know like you know I do like a smoothie know like you know I do like a smoothie know like you know I do like a smoothie after I workout and use rice milk it's after I workout and use rice milk it's after I workout and use rice milk it's like 25 grams carbs per cup oh cool yeah like 25 grams carbs per cup oh cool yeah like 25 grams carbs per cup oh cool yeah I usually use almond milk I haven't uh I usually use almond milk I haven't uh I usually use almond milk I haven't uh looked into what's almond milk's great looked into what's almond milk's great looked into what's almond milk's great because there's just not much in terms because there's just not much in terms because there's just not much in terms like calories it give you some taste and like calories it give you some taste and like calories it give you some taste and you don't have to you know it just adds you don't have to you know it just adds you don't have to you know it just adds maybe what 20 calories per cup or maybe what 20 calories per cup or maybe what 20 calories per cup or something oh I see I see so you're something oh I see I see so you're something oh I see I see so you're you're looking for more of the balance you're looking for more of the balance you're looking for more of the balance between calories and uh some between calories and uh some between calories and uh some micronutrients yeah we got you know when micronutrients yeah we got you know when micronutrients yeah we got you know when especially when you're working with especially when you're working with especially when you're working with certain numbers like all right how do I
54:00certain numbers like all right how do I certain numbers like all right how do I want to spend it's like a bank account want to spend it's like a bank account want to spend it's like a bank account like how do I want to spend these uh like how do I want to spend these uh like how do I want to spend these uh spend these calories right but um yeah I spend these calories right but um yeah I spend these calories right but um yeah I think I think those I think the think I think those I think the think I think those I think the Magnesium uh the almonds and the greens Magnesium uh the almonds and the greens Magnesium uh the almonds and the greens are my favorite way to get the Magnesium are my favorite way to get the Magnesium are my favorite way to get the Magnesium yeah you know so but oh spinach too yeah you know so but oh spinach too yeah you know so but oh spinach too right spinach obvious green but that's right spinach obvious green but that's right spinach obvious green but that's like a commonly eaten that has a lot like a commonly eaten that has a lot like a commonly eaten that has a lot yeah spinach and kale you know Swiss yeah spinach and kale you know Swiss yeah spinach and kale you know Swiss chart all those green green leafy chart all those green green leafy chart all those green green leafy vegetables um definitely uh and B B vegetables um definitely uh and B B vegetables um definitely uh and B B vitamins B vitamins are also really vitamins B vitamins are also really vitamins B vitamins are also really important per performance and I know important per performance and I know important per performance and I know most people aren't deficient in B most people aren't deficient in B most people aren't deficient in B vitamins but the thing is is that um you vitamins but the thing is is that um you vitamins but the thing is is that um you know sometimes you can have know sometimes you can have know sometimes you can have polymorphisms you know like I think a polymorphisms you know like I think a polymorphisms you know like I think a large percentage of Canadians have a large percentage of Canadians have a large percentage of Canadians have a polymorphism in the me methyl polymorphism in the me methyl polymorphism in the me methyl tetrahydrofolate reductase Gene which um tetrahydrofolate reductase Gene which um tetrahydrofolate reductase Gene which um prevents your body from using B vitamins prevents your body from using B vitamins prevents your body from using B vitamins as a source of methylation which is a as a source of methylation which is a as a source of methylation which is a really important epen regulator in your really important epen regulator in your really important epen regulator in your body and actually it's what happens is body and actually it's what happens is body and actually it's what happens is these people with this mutation have these people with this mutation have these people with this mutation have high homocysteine levels which is bad
55:00high homocysteine levels which is bad high homocysteine levels which is bad but you know B vitamins are also but you know B vitamins are also but you know B vitamins are also co-actors for mitochondria to work co-actors for mitochondria to work co-actors for mitochondria to work properly so you know getting your B properly so you know getting your B properly so you know getting your B vitamins is good I personally take a b vitamins is good I personally take a b vitamins is good I personally take a b complex also the way as you age your complex also the way as you age your complex also the way as you age your body can't use B vitamins as efficiently body can't use B vitamins as efficiently body can't use B vitamins as efficiently and you actually require more of them so and you actually require more of them so and you actually require more of them so it's there's so many complications but it's there's so many complications but it's there's so many complications but you know essentially you know you may you know essentially you know you may you know essentially you know you may you may not be deficient in B vitamins you may not be deficient in B vitamins you may not be deficient in B vitamins but it doesn't hurt to but it doesn't hurt to but it doesn't hurt to uh you know make sure you're getting uh you know make sure you're getting uh you know make sure you're getting yeah I me your water Sol he'll just pee yeah I me your water Sol he'll just pee yeah I me your water Sol he'll just pee out the excess right you do it's water out the excess right you do it's water out the excess right you do it's water soluble so you do pee out the excess um soluble so you do pee out the excess um soluble so you do pee out the excess um but the the the idea is thinking about but the the the idea is thinking about but the the the idea is thinking about micronutrients if you think about your micronutrients if you think about your micronutrients if you think about your body as a system and you know you've got body as a system and you know you've got body as a system and you know you've got all these different enzymes and proteins all these different enzymes and proteins all these different enzymes and proteins in your body that are are are important in your body that are are are important in your body that are are are important for performance they're important for for performance they're important for for performance they're important for longevity um then you start to think longevity um then you start to think longevity um then you start to think about micronutrients vitamins and about micronutrients vitamins and about micronutrients vitamins and minerals in a different way because minerals in a different way because minerals in a different way because you're thinking about these these things you're thinking about these these things you're thinking about these these things are important they're co-actor for these are important they're co-actor for these are important they're co-actor for these proteins and enzymes in your body and if proteins and enzymes in your body and if proteins and enzymes in your body and if you don't give them their co-actors you don't give them their co-actors you don't give them their co-actors they're they're not working optimally
56:00they're they're not working optimally they're they're not working optimally and that's the key is optimally like a and that's the key is optimally like a and that's the key is optimally like a lot of people they don't realize yeah lot of people they don't realize yeah lot of people they don't realize yeah sure you can go in and you can work out sure you can go in and you can work out sure you can go in and you can work out you go in the gym and and work out and you go in the gym and and work out and you go in the gym and and work out and if your maybe your diet isn't that great if your maybe your diet isn't that great if your maybe your diet isn't that great but if you at least are getting enough but if you at least are getting enough but if you at least are getting enough protein and you're eating a bare minimum protein and you're eating a bare minimum protein and you're eating a bare minimum of fats that your body needs to kind of of fats that your body needs to kind of of fats that your body needs to kind of do what it needs to do in terms of do what it needs to do in terms of do what it needs to do in terms of cellular heal cell your health and cellular heal cell your health and cellular heal cell your health and whatever like yeah sure you can you can whatever like yeah sure you can you can whatever like yeah sure you can you can make progress but uh optimal is really make progress but uh optimal is really make progress but uh optimal is really the word and also you know and then the word and also you know and then the word and also you know and then long-term Health where that's you that's long-term Health where that's you that's long-term Health where that's you that's not like you said it's not only at the not like you said it's not only at the not like you said it's not only at the top of most people's minds but it will top of most people's minds but it will top of most people's minds but it will be you know when you're 50 and if you're be you know when you're 50 and if you're be you know when you're 50 and if you're having serious health problems it will having serious health problems it will having serious health problems it will be at the top of your mind yeah let me be at the top of your mind yeah let me be at the top of your mind yeah let me tell you let me tell you there is tell you let me tell you there is tell you let me tell you there is nothing better than cancer prevention nothing better than cancer prevention nothing better than cancer prevention and you know the best way you can do and you know the best way you can do and you know the best way you can do that is is by is by providing yourself that is is by is by providing yourself that is is by is by providing yourself with all the micronutrients you need for with all the micronutrients you need for with all the micronutrients you need for these these repair systems and your body these these repair systems and your body these these repair systems and your body to work properly you know you don't you to work properly you know you don't you to work properly you know you don't you don't you know want to get you don't don't you know want to get you don't don't you know want to get you don't want to get cancer is ultimately and want to get cancer is ultimately and want to get cancer is ultimately and that's not something that we generally that's not something that we generally
57:00that's not something that we generally think about as we're younger but yeah think about as we're younger but yeah think about as we're younger but yeah you know as we start to get into the you know as we start to get into the you know as we start to get into the fifth decade it's something you will fifth decade it's something you will fifth decade it's something you will think about and you just don't want it think about and you just don't want it think about and you just don't want it you know it's just not something you you know it's just not something you you know it's just not something you want totally yeah I think it's want totally yeah I think it's want totally yeah I think it's unfortunate you know there was a recent unfortunate you know there was a recent unfortunate you know there was a recent it comes around it seems to come around it comes around it seems to come around it comes around it seems to come around every couple years there's this big uh every couple years there's this big uh every couple years there's this big uh sensationalist headline about how sensationalist headline about how sensationalist headline about how multivitamins don't work or multivitamins don't work or multivitamins don't work or multivitamins kill people or whatever multivitamins kill people or whatever multivitamins kill people or whatever and uh which then it you know I of and uh which then it you know I of and uh which then it you know I of course it was that know was it the course it was that know was it the course it was that know was it the select study one that just came out select study one that just came out select study one that just came out recently and I got emailed a 100 recently and I got emailed a 100 recently and I got emailed a 100 thousand times about it um and you know thousand times about it um and you know thousand times about it um and you know those types of things are and if you those types of things are and if you those types of things are and if you look at the research of what they were look at the research of what they were look at the research of what they were basing that on you start really digging basing that on you start really digging basing that on you start really digging into it and you and then it becomes it's into it and you and then it becomes it's into it and you and then it becomes it's really just a joke and it's almost like really just a joke and it's almost like really just a joke and it's almost like I I just wonder it just seems so biased I I just wonder it just seems so biased I I just wonder it just seems so biased it seems like there's such an agenda it seems like there's such an agenda it seems like there's such an agenda with things like that because you can with things like that because you can with things like that because you can find and I've I've kind of like actually find and I've I've kind of like actually find and I've I've kind of like actually I have a little copy paste file of all I have a little copy paste file of all I have a little copy paste file of all kinds of replies and I've for you can kinds of replies and I've for you can kinds of replies and I've for you can find I think I have I don't know have find I think I have I don't know have find I think I have I don't know have you have you seen my uh rebuttal to that you have you seen my uh rebuttal to that you have you seen my uh rebuttal to that to that campaign my video no no I didn't
58:00to that campaign my video no no I didn't to that campaign my video no no I didn't know you have one goodness I did a this know you have one goodness I did a this know you have one goodness I did a this is this I did a rebuttal to the this is this I did a rebuttal to the this is this I did a rebuttal to the this whole multivitamins are not only useless whole multivitamins are not only useless whole multivitamins are not only useless but they're bad and it's on my my but they're bad and it's on my my but they're bad and it's on my my YouTube I'll check it out I'll I'll link YouTube I'll check it out I'll I'll link YouTube I'll check it out I'll I'll link it in this uh I'm GNA make a blog post it in this uh I'm GNA make a blog post it in this uh I'm GNA make a blog post for this I'll link that video too just for this I'll link that video too just for this I'll link that video too just so people can watch it I basically so people can watch it I basically so people can watch it I basically ripped them a new one I I I analyzed I ripped them a new one I I I analyzed I ripped them a new one I I I analyzed I personally read over 30 studies that personally read over 30 studies that personally read over 30 studies that were involved in that and I identified a were involved in that and I identified a were involved in that and I identified a variety of common methological errors in variety of common methological errors in variety of common methological errors in the study and I point them standard the study and I point them standard the study and I point them standard [ __ ] compliant like oh you know [ __ ] compliant like oh you know [ __ ] compliant like oh you know right you take your multivitamin you right you take your multivitamin you right you take your multivitamin you know over the phone yeah sure how do you know over the phone yeah sure how do you know over the phone yeah sure how do you feel I feel like [ __ ] okay good it's feel I feel like [ __ ] okay good it's feel I feel like [ __ ] okay good it's just exactly you know if you're if just exactly you know if you're if just exactly you know if you're if you're giving someone a vitamin or you're giving someone a vitamin or you're giving someone a vitamin or mineral supplement and you're trying to mineral supplement and you're trying to mineral supplement and you're trying to look at an end point to see if anything look at an end point to see if anything look at an end point to see if anything changes you have to measure something changes you have to measure something changes you have to measure something like a biochemical biomarker in the like a biochemical biomarker in the like a biochemical biomarker in the blood yeah so yeah that they're is it blood yeah so yeah that they're is it blood yeah so yeah that they're is it even elevating is it even doing anything even elevating is it even doing anything even elevating is it even doing anything are they just you know are you giving are they just you know are you giving are they just you know are you giving them an adequate dose I mean if you're them an adequate dose I mean if you're them an adequate dose I mean if you're still not elevating their levels to
59:00still not elevating their levels to still not elevating their levels to above you know above what's considered above you know above what's considered above you know above what's considered adequate then how can you say it has an adequate then how can you say it has an adequate then how can you say it has an effect it's that you designed a crap effect it's that you designed a crap effect it's that you designed a crap your multivitamin didn't have a high your multivitamin didn't have a high your multivitamin didn't have a high enough dose of these vitamins and enough dose of these vitamins and enough dose of these vitamins and minerals you know and also with which is minerals you know and also with which is minerals you know and also with which is very common I mean you go look at that very common I mean you go look at that very common I mean you go look at that that is the supplement game I mean it's that is the supplement game I mean it's that is the supplement game I mean it's kind of ironic for me to say that kind of ironic for me to say that kind of ironic for me to say that because I have a line of supplements but because I have a line of supplements but because I have a line of supplements but the supplement game is to underdose the the supplement game is to underdose the the supplement game is to underdose the [ __ ] out of everything and and be as [ __ ] out of everything and and be as [ __ ] out of everything and and be as exact exaggerated uh in your marketing exact exaggerated uh in your marketing exact exaggerated uh in your marketing as possible so and that applies to as possible so and that applies to as possible so and that applies to really every kind of supplement that's really every kind of supplement that's really every kind of supplement that's out there but with multivitamins that's out there but with multivitamins that's out there but with multivitamins that's the standard thing is like um over the standard thing is like um over the standard thing is like um over overplay the the the value of the overplay the the the value of the overplay the the the value of the vitamins and minerals like yes they're vitamins and minerals like yes they're vitamins and minerals like yes they're valuable but I mean like some of these valuable but I mean like some of these valuable but I mean like some of these companies they just they really are companies they just they really are companies they just they really are grasping at straws with the kind of grasping at straws with the kind of grasping at straws with the kind of claims they make and then anything else claims they make and then anything else claims they make and then anything else that's added is the the just includes so that's added is the the just includes so that's added is the the just includes so little of something that it's just not little of something that it's just not little of something that it's just not even going to do anything but refer to even going to do anything but refer to even going to do anything but refer to research SE Arch you know showing all research SE Arch you know showing all research SE Arch you know showing all these great benefits if you had 20 times these great benefits if you had 20 times these great benefits if you had 20 times the the the dosage yeah I mean some of these
1:00dosage yeah I mean some of these dosage yeah I mean some of these multivitamins they require you to take multivitamins they require you to take multivitamins they require you to take six pills to get what they have on the six pills to get what they have on the six pills to get what they have on the back of you know say oh provides this back of you know say oh provides this back of you know say oh provides this much and it's like who's going to take much and it's like who's going to take much and it's like who's going to take six pills of just a multivitamin a day six pills of just a multivitamin a day six pills of just a multivitamin a day like I take a lot of M vitamins you know like I take a lot of M vitamins you know like I take a lot of M vitamins you know but I try I get a multivitamin that is but I try I get a multivitamin that is but I try I get a multivitamin that is pretty it's a one a day where it's like pretty it's a one a day where it's like pretty it's a one a day where it's like it's got pretty adequate levels of it's got pretty adequate levels of it's got pretty adequate levels of various vitamins and minerals yeah I do various vitamins and minerals yeah I do various vitamins and minerals yeah I do it two a day yeah because it's like you it two a day yeah because it's like you it two a day yeah because it's like you know I'm already taking you know fish know I'm already taking you know fish know I'm already taking you know fish oil Omega-3s a b complex vitamin D oil Omega-3s a b complex vitamin D oil Omega-3s a b complex vitamin D spirulina I like spirulina oh do you spirulina I like spirulina oh do you spirulina I like spirulina oh do you yeah spirulina a good source of yeah spirulina a good source of yeah spirulina a good source of microalgae oil but yeah so you know microalgae oil but yeah so you know microalgae oil but yeah so you know check out my rebuttal to the multibit check out my rebuttal to the multibit check out my rebuttal to the multibit I'll check it out I'll link it too I'll I'll check it out I'll link it too I'll I'll check it out I'll link it too I'll link it in the in the blog post yeah link it in the in the blog post yeah link it in the in the blog post yeah it's uh it's pretty good I also I also it's uh it's pretty good I also I also it's uh it's pretty good I also I also educate people on why if they have educate people on why if they have educate people on why if they have cancer you know for example you cancer you know for example you cancer you know for example you shouldn't take high doses of folic acid shouldn't take high doses of folic acid shouldn't take high doses of folic acid because folic acid folate in your body because folic acid folate in your body because folic acid folate in your body um is required to make make one of your um is required to make make one of your um is required to make make one of your DNA nucleotides called thyine and cancer DNA nucleotides called thyine and cancer DNA nucleotides called thyine and cancer cells are rapidly proliferating and they
1:01cells are rapidly proliferating and they cells are rapidly proliferating and they need to make new DNA to make new cells need to make new DNA to make new cells need to make new DNA to make new cells so you're basically just feeding it yeah so you're basically just feeding it yeah so you're basically just feeding it yeah you're feeding it's like fuel to the you're feeding it's like fuel to the you're feeding it's like fuel to the fire so you know in fact it's like me fire so you know in fact it's like me fire so you know in fact it's like me Methotrexate is a folic acid in uh Methotrexate is a folic acid in uh Methotrexate is a folic acid in uh inhibitor and so and it's a very potent inhibitor and so and it's a very potent inhibitor and so and it's a very potent um chemotherapeutic agent so it's like um chemotherapeutic agent so it's like um chemotherapeutic agent so it's like you don't give someone cancer who has you don't give someone cancer who has you don't give someone cancer who has cancer you know high doses of folic acid cancer you know high doses of folic acid cancer you know high doses of folic acid because you're going to accelerate the because you're going to accelerate the because you're going to accelerate the cancer growth but the converse is true cancer growth but the converse is true cancer growth but the converse is true if have people that are healthy that if have people that are healthy that if have people that are healthy that don't have adequate levels of folic acid don't have adequate levels of folic acid don't have adequate levels of folic acid you know you know folate because what you know you know folate because what you know you know folate because what happens is is that you need folate to happens is is that you need folate to happens is is that you need folate to make thyine thyine if you don't have make thyine thyine if you don't have make thyine thyine if you don't have enough of it you'll start to get breaks enough of it you'll start to get breaks enough of it you'll start to get breaks in your DNA which will cause DNA damage in your DNA which will cause DNA damage in your DNA which will cause DNA damage which will cause mutations that goes which will cause mutations that goes which will cause mutations that goes down that cancer right so it's like you down that cancer right so it's like you down that cancer right so it's like you can you can get cancer if you don't have can you can get cancer if you don't have can you can get cancer if you don't have enough of it yeah or if you have cancer enough of it yeah or if you have cancer enough of it yeah or if you have cancer you shouldn't be taking you know high you shouldn't be taking you know high you shouldn't be taking you know high doses of it so so basically you know I I doses of it so so basically you know I I doses of it so so basically you know I I feel like they did a really terrible job feel like they did a really terrible job feel like they did a really terrible job at educating the public and so I tried at educating the public and so I tried at educating the public and so I tried to set things straight yeah that's great to set things straight yeah that's great to set things straight yeah that's great I'm going to check it out I'll link it I'm going to check it out I'll link it I'm going to check it out I'll link it as well and because that's like I look
1:02as well and because that's like I look as well and because that's like I look at I look at taking multivitamin as a I at I look at taking multivitamin as a I at I look at taking multivitamin as a I guess kind of an insurance policy just guess kind of an insurance policy just guess kind of an insurance policy just for the future I mean if I were to for the future I mean if I were to for the future I mean if I were to deplete my if I were to become you know deplete my if I were to become you know deplete my if I were to become you know noticeably deficient in vitamins and noticeably deficient in vitamins and noticeably deficient in vitamins and minerals I definitely would feel that minerals I definitely would feel that minerals I definitely would feel that you know in performance for sure um but you know in performance for sure um but you know in performance for sure um but then you know it's also I think there at then you know it's also I think there at then you know it's also I think there at least this is my experience just kind of least this is my experience just kind of least this is my experience just kind of working with various people especially working with various people especially working with various people especially people that go from eating a lot of junk people that go from eating a lot of junk people that go from eating a lot of junk food more the problem like you have food more the problem like you have food more the problem like you have chemical ad additives and things but chemical ad additives and things but chemical ad additives and things but then you also have like for instance if then you also have like for instance if then you also have like for instance if you're eating a lot of sugar well you're eating a lot of sugar well you're eating a lot of sugar well sucrose is not as evil as you like you sucrose is not as evil as you like you sucrose is not as evil as you like you know it's not like oh eat sugar and then know it's not like oh eat sugar and then know it's not like oh eat sugar and then you get fat and die more of the problem you get fat and die more of the problem you get fat and die more of the problem is that if you're eating a lot of sugar is that if you're eating a lot of sugar is that if you're eating a lot of sugar in your diet a lot of those foods are in your diet a lot of those foods are in your diet a lot of those foods are not going to have nutrition because what not going to have nutrition because what not going to have nutrition because what type of foods have a lot of added sugar type of foods have a lot of added sugar type of foods have a lot of added sugar right just crap so you know when people right just crap so you know when people right just crap so you know when people switch from eating like that to eating switch from eating like that to eating switch from eating like that to eating uh nutritious Foods in all cases is I uh nutritious Foods in all cases is I uh nutritious Foods in all cases is I mean I get emails all the time where mean I get emails all the time where mean I get emails all the time where people are amazed at how much better people are amazed at how much better people are amazed at how much better they feel how much uh better their
1:03they feel how much uh better their they feel how much uh better their workouts are and right that's what workouts are and right that's what workouts are and right that's what they're feeling is it's that's from the they're feeling is it's that's from the they're feeling is it's that's from the micronutrients here you know the thing micronutrients here you know the thing micronutrients here you know the thing is it's it's I feel like a lot a huge is it's it's I feel like a lot a huge is it's it's I feel like a lot a huge part of the health and fitness and you part of the health and fitness and you part of the health and fitness and you know Community I mean I mean probably know Community I mean I mean probably know Community I mean I mean probably the majority of it focuses on the majority of it focuses on the majority of it focuses on macronutrients on what you should not be macronutrients on what you should not be macronutrients on what you should not be eating what you know don't eat sugar eating what you know don't eat sugar eating what you know don't eat sugar don't eat these processed foods make don't eat these processed foods make don't eat these processed foods make sure you eat lots of protein or even sure you eat lots of protein or even sure you eat lots of protein or even just ridiculous things like don't eat just ridiculous things like don't eat just ridiculous things like don't eat potatoes because they're starchy carbs potatoes because they're starchy carbs potatoes because they're starchy carbs like potatoes are the most like potatoes are the most like potatoes are the most nutrient-dense food you can eat like nutrient-dense food you can eat like nutrient-dense food you can eat like potatoes are awesome what are you potatoes are awesome what are you potatoes are awesome what are you talking about see the thing is that is talking about see the thing is that is talking about see the thing is that is that people don't focus on these that people don't focus on these that people don't focus on these micronutrients that you're not getting micronutrients that you're not getting micronutrients that you're not getting and it's like like you said you know and it's like like you said you know and it's like like you said you know these are important for a wide variety these are important for a wide variety these are important for a wide variety of physiological processes in your body of physiological processes in your body of physiological processes in your body and you know your mondria are the center and you know your mondria are the center and you know your mondria are the center they're the center stage of all things they're the center stage of all things they're the center stage of all things everything in your body needs ATP to everything in your body needs ATP to everything in your body needs ATP to work every single thing in your body and work every single thing in your body and work every single thing in your body and you know vitamins and minerals there's you know vitamins and minerals there's you know vitamins and minerals there's so many different vitamins and minerals
1:04so many different vitamins and minerals so many different vitamins and minerals that are required for mitochondrial that are required for mitochondrial that are required for mitochondrial function right bottom line so you know function right bottom line so you know function right bottom line so you know if you want to work out better if you if you want to work out better if you if you want to work out better if you want your performance better you know want your performance better you know want your performance better you know make sure you're getting your your make sure you're getting your your make sure you're getting your your micronutrients yeah I totally agree I micronutrients yeah I totally agree I micronutrients yeah I totally agree I know you're already you guys are already know you're already you guys are already know you're already you guys are already focused on the protein obviously you focused on the protein obviously you focused on the protein obviously you need protein yeah ob one I don't think I need protein yeah ob one I don't think I need protein yeah ob one I don't think I need to talk about that yeah yeah you need to talk about that yeah yeah you need to talk about that yeah yeah you know in the in the competitive world of know in the in the competitive world of know in the in the competitive world of body building I know that uh the that body building I know that uh the that body building I know that uh the that whole little Trend right now like eating whole little Trend right now like eating whole little Trend right now like eating crappy food and uh you know getting crappy food and uh you know getting crappy food and uh you know getting getting lean or whatever like yeah that getting lean or whatever like yeah that getting lean or whatever like yeah that works for getting to a certain point but works for getting to a certain point but works for getting to a certain point but short term too yeah yeah shortterm as short term too yeah yeah shortterm as short term too yeah yeah shortterm as well it's short-term thinking it is well it's short-term thinking it is well it's short-term thinking it is totally it's immediate gratification totally it's immediate gratification totally it's immediate gratification it's like oh I can eat this Ben & it's like oh I can eat this Ben & it's like oh I can eat this Ben & Jerry's and this clond bar tonight Jerry's and this clond bar tonight Jerry's and this clond bar tonight because it fits my macros like yeah okay because it fits my macros like yeah okay because it fits my macros like yeah okay keep on doing that for a year and let's keep on doing that for a year and let's keep on doing that for a year and let's see how your body is doing um which you see how your body is doing um which you see how your body is doing um which you know I guess you can counterbalance some know I guess you can counterbalance some know I guess you can counterbalance some of the unhealthy things like I always of the unhealthy things like I always of the unhealthy things like I always try try try to I I don't my my version of junk food to I I don't my my version of junk food to I I don't my my version of junk food is like going to a restaurant and just is like going to a restaurant and just is like going to a restaurant and just kind of ordering the foods I want to eat kind of ordering the foods I want to eat kind of ordering the foods I want to eat like I I don't do junk food I I'm not
1:05like I I don't do junk food I I'm not like I I don't do junk food I I'm not into like fast food or anything so it's into like fast food or anything so it's into like fast food or anything so it's not even really junk food but uh you not even really junk food but uh you not even really junk food but uh you know if somebody does want to okay if know if somebody does want to okay if know if somebody does want to okay if you want to go eat some ice cream once a you want to go eat some ice cream once a you want to go eat some ice cream once a week that there's nothing wrong with week that there's nothing wrong with week that there's nothing wrong with that you're not going to mess up your that you're not going to mess up your that you're not going to mess up your health especially if you know you have health especially if you know you have health especially if you know you have your routine in of where the vast your routine in of where the vast your routine in of where the vast majority of your calories come from majority of your calories come from majority of your calories come from healthy nutrient-dense sources and you healthy nutrient-dense sources and you healthy nutrient-dense sources and you know if you're exercising and exercising know if you're exercising and exercising know if you're exercising and exercising yeah you're doing so much for your body yeah you're doing so much for your body yeah you're doing so much for your body it can deal with a little bit of crap it can deal with a little bit of crap it can deal with a little bit of crap here and there um a little bit of crap here and there um a little bit of crap here and there um a little bit of crap here and there is good it's a hermatic here and there is good it's a hermatic here and there is good it's a hermatic response also I mean well you know it response also I mean well you know it response also I mean well you know it goes back to that hormesis where you're goes back to that hormesis where you're goes back to that hormesis where you're a little bit a little bit of crap a a little bit a little bit of crap a a little bit a little bit of crap a little bit toxic a little bit of stress little bit toxic a little bit of stress little bit toxic a little bit of stress activates stress response you know what activates stress response you know what activates stress response you know what I've actually noticed from people like I I've actually noticed from people like I I've actually noticed from people like I always kind of have that where I would always kind of have that where I would always kind of have that where I would just every now and then I'll go um it's just every now and then I'll go um it's just every now and then I'll go um it's usually once a week I I'll go and I'll usually once a week I I'll go and I'll usually once a week I I'll go and I'll eat you know uh my dinner is going to eat you know uh my dinner is going to eat you know uh my dinner is going to include a dessert and if I'm going to include a dessert and if I'm going to include a dessert and if I'm going to eat a dessert it's probably going to be eat a dessert it's probably going to be eat a dessert it's probably going to be a pretty big dessert so it's going to be a pretty big dessert so it's going to be a pretty big dessert so it's going to be like a lot of sugar um or or you know like a lot of sugar um or or you know like a lot of sugar um or or you know every once in a while go I I haven't
1:06every once in a while go I I haven't every once in a while go I I haven't done it recently but like there's like done it recently but like there's like done it recently but like there's like go get a Five Guys burger or something go get a Five Guys burger or something go get a Five Guys burger or something like that but by doing that it's never like that but by doing that it's never like that but by doing that it's never really bothered me like I can go do that really bothered me like I can go do that really bothered me like I can go do that and then you know feel fine it's I don't and then you know feel fine it's I don't and then you know feel fine it's I don't feel any different um but I've spoken to feel any different um but I've spoken to feel any different um but I've spoken to people that have gone really really people that have gone really really people that have gone really really strict like no sugar uh for for extended strict like no sugar uh for for extended strict like no sugar uh for for extended periods of time you know for months periods of time you know for months periods of time you know for months where they didn't touch anything that where they didn't touch anything that where they didn't touch anything that would be considered a dirty or or not would be considered a dirty or or not would be considered a dirty or or not good food and then when they do go have good food and then when they do go have good food and then when they do go have it again it like wrecks them yeah well I it again it like wrecks them yeah well I it again it like wrecks them yeah well I think a lot of that also has to do with think a lot of that also has to do with think a lot of that also has to do with your gut microbia because when you your gut microbia because when you your gut microbia because when you change your diet extensively like that change your diet extensively like that change your diet extensively like that where you're eating you know vegetable where you're eating you know vegetable where you're eating you know vegetable veget or meats and you have different veget or meats and you have different veget or meats and you have different you know micobiota and you know bacteria you know micobiota and you know bacteria you know micobiota and you know bacteria that are in your gut and then when you that are in your gut and then when you that are in your gut and then when you start to like eat something else your start to like eat something else your start to like eat something else your gut your your gut's not used to gut your your gut's not used to gut your your gut's not used to digesting it it's not you know so it's digesting it it's not you know so it's digesting it it's not you know so it's like it literally causes inflammation like it literally causes inflammation like it literally causes inflammation you know at the level of your gut yeah you know at the level of your gut yeah you know at the level of your gut yeah so it's like that's the first place you so it's like that's the first place you so it's like that's the first place you know the the food you eat the first know the the food you eat the first know the the food you eat the first thing it sees is your gut right so you
1:07thing it sees is your gut right so you thing it sees is your gut right so you know I think some of that has to do with know I think some of that has to do with know I think some of that has to do with the the that would make sense yeah for the the that would make sense yeah for the the that would make sense yeah for sure but um yeah I'm not I haven't done sure but um yeah I'm not I haven't done sure but um yeah I'm not I haven't done a lot of uh reading on this a lot of uh reading on this a lot of uh reading on this eating unhealthy just just Google If It eating unhealthy just just Google If It eating unhealthy just just Google If It Fits your Macros and then you can okay Fits your Macros and then you can okay Fits your Macros and then you can okay get aware of it I'm not sure I agree get aware of it I'm not sure I agree get aware of it I'm not sure I agree with it all but you know I I don't with it all but you know I I don't with it all but you know I I don't really know what they're stating yet to really know what they're stating yet to really know what they're stating yet to say I don't you it's a basic basically say I don't you it's a basic basically say I don't you it's a basic basically what it is is it's Flex dieting it's what it is is it's Flex dieting it's what it is is it's Flex dieting it's like okay so um you want to lose fat like okay so um you want to lose fat like okay so um you want to lose fat cool that means that we're going to look cool that means that we're going to look cool that means that we're going to look at how much energy you're burning and at how much energy you're burning and at how much energy you're burning and we're going to put you in a slight we're going to put you in a slight we're going to put you in a slight calorie deficit uh let's say a 20% calorie deficit uh let's say a 20% calorie deficit uh let's say a 20% deficit um therefore that is going to deficit um therefore that is going to deficit um therefore that is going to equal xal x x number of calories a day equal xal x x number of calories a day equal xal x x number of calories a day we're going to break that down into 40% we're going to break that down into 40% we're going to break that down into 40% of those calories are going to come from of those calories are going to come from of those calories are going to come from protein 40% are going to come from carbs protein 40% are going to come from carbs protein 40% are going to come from carbs and 20% are come from fats there you go and 20% are come from fats there you go and 20% are come from fats there you go so let's say let's just like randomly so let's say let's just like randomly so let's say let's just like randomly say it's 150 protein 150 carb and 40 fat say it's 150 protein 150 carb and 40 fat say it's 150 protein 150 carb and 40 fat let's just say um grams per day there let's just say um grams per day there let's just say um grams per day there and then you just you go figure out what and then you just you go figure out what and then you just you go figure out what those foods are where do you want to get
1:08those foods are where do you want to get those foods are where do you want to get you want to get those carbs from you want to get those carbs from you want to get those carbs from Pringles go for it you want to get that Pringles go for it you want to get that Pringles go for it you want to get that fat from uh you know ice cream go for it fat from uh you know ice cream go for it fat from uh you know ice cream go for it um you want to get some of your protein um you want to get some of your protein um you want to get some of your protein from Ice Cream go for it so it's it's from Ice Cream go for it so it's it's from Ice Cream go for it so it's it's like that's the that's the concept um like that's the that's the concept um like that's the that's the concept um and yeah I don't know if I agree with and yeah I don't know if I agree with and yeah I don't know if I agree with that I I think you're going to be and that I I think you're going to be and that I I think you're going to be and you're going to end up deficient in in you're going to end up deficient in in you're going to end up deficient in in in a a lot of micronutrients definitely in a a lot of micronutrients definitely in a a lot of micronutrients definitely no question yeah absolutely so people no question yeah absolutely so people no question yeah absolutely so people that what they were they initially like that what they were they initially like that what they were they initially like if somebody comes from the camp of like if somebody comes from the camp of like if somebody comes from the camp of like uh it's almost like the cult of cleaning uh it's almost like the cult of cleaning uh it's almost like the cult of cleaning where they think that you know you can't where they think that you know you can't where they think that you know you can't ever like oh you want to lose some fat ever like oh you want to lose some fat ever like oh you want to lose some fat you better never eat ice cream ever you better never eat ice cream ever you better never eat ice cream ever because if you do it's going to mess up because if you do it's going to mess up because if you do it's going to mess up like you know there's a lot of bad like you know there's a lot of bad like you know there's a lot of bad information out there in terms of you information out there in terms of you information out there in terms of you know that losing fat or building muscle know that losing fat or building muscle know that losing fat or building muscle is all about what foods you eat not how is all about what foods you eat not how is all about what foods you eat not how much like it they it's they come from much like it they it's they come from much like it they it's they come from that camp to like wait a minute are you that camp to like wait a minute are you that camp to like wait a minute are you serious serious like I can it's about serious serious like I can it's about serious serious like I can it's about getting your body your your metabolism getting your body your your metabolism getting your body your your metabolism getting it as efficient as possible I getting it as efficient as possible I getting it as efficient as possible I mean this this all comes down to you
1:09mean this this all comes down to you mean this this all comes down to you know losing fat gaining muscle mass know losing fat gaining muscle mass know losing fat gaining muscle mass these are these are this is happening these are these are this is happening these are these are this is happening you know through physiological you know through physiological you know through physiological properties and you know processes in properties and you know processes in properties and you know processes in your body so to me I look at it on I your body so to me I look at it on I your body so to me I look at it on I think a deeper level where it's like a think a deeper level where it's like a think a deeper level where it's like a molecular understanding of things that molecular understanding of things that molecular understanding of things that are going on and yeah you know like like are going on and yeah you know like like are going on and yeah you know like like I said it it to me it comes down to I said it it to me it comes down to I said it it to me it comes down to absolutely making all these things work absolutely making all these things work absolutely making all these things work the best they can work and in order to the best they can work and in order to the best they can work and in order to do that you need to give them the fuel do that you need to give them the fuel do that you need to give them the fuel need to do it definitely yeah and the need to do it definitely yeah and the need to do it definitely yeah and the the metabolic I mean I guess metabolic the metabolic I mean I guess metabolic the metabolic I mean I guess metabolic adaptation would be the word where adaptation would be the word where adaptation would be the word where whether I mean that's H where you want whether I mean that's H where you want whether I mean that's H where you want your I guess technically you want your your I guess technically you want your your I guess technically you want your metabolism to be running as metabolism to be running as metabolism to be running as inefficiently as possible meaning you inefficiently as possible meaning you inefficiently as possible meaning you want it to burn as much energy as want it to burn as much energy as want it to burn as much energy as possible uh in the fitness world I mean possible uh in the fitness world I mean possible uh in the fitness world I mean because you want to be able to eat like because you want to be able to eat like because you want to be able to eat like ideally for most people that are working ideally for most people that are working ideally for most people that are working out they would be able to eat a lot of out they would be able to eat a lot of out they would be able to eat a lot of food every day and stay lean um whereas food every day and stay lean um whereas food every day and stay lean um whereas I guess an efficient metabolism would be I guess an efficient metabolism would be I guess an efficient metabolism would be the opposite right it' be like the the opposite right it' be like the the opposite right it' be like the metabolism that could keep you alive on metabolism that could keep you alive on metabolism that could keep you alive on the smallest amount of energy possible the smallest amount of energy possible the smallest amount of energy possible because you can you can slow your
1:10because you can you can slow your because you can you can slow your metabolism down quite a bit if you just metabolism down quite a bit if you just metabolism down quite a bit if you just you know systematically reduce your you know systematically reduce your you know systematically reduce your calories over time uh you could go from calories over time uh you could go from calories over time uh you could go from and I and I've run into this it goes and I and I've run into this it goes and I and I've run into this it goes both ways where like there was a guy uh both ways where like there was a guy uh both ways where like there was a guy uh he he came I've been working with him he he he came I've been working with him he he he came I've been working with him he was at like 210 pounds give or take he was at like 210 pounds give or take he was at like 210 pounds give or take he was eating like 1,300 calories a day was eating like 1,300 calories a day was eating like 1,300 calories a day working out five times five days a week working out five times five days a week working out five times five days a week lifting weights that's nothing 1,300 lifting weights that's nothing 1,300 lifting weights that's nothing 1,300 calories a day I was like what are you calories a day I was like what are you calories a day I was like what are you doing doing doing so we had him slowly increase his so we had him slowly increase his so we had him slowly increase his calories over the course of like two calories over the course of like two calories over the course of like two months because he had been stuck at that months because he had been stuck at that months because he had been stuck at that 1300 for so long to where he got up to 1300 for so long to where he got up to 1300 for so long to where he got up to being able to eat like 2700 a day and he being able to eat like 2700 a day and he being able to eat like 2700 a day and he was two pounds lighter in the end yeah I was two pounds lighter in the end yeah I was two pounds lighter in the end yeah I I I when I when you said inefficient I I when I when you said inefficient I I when I when you said inefficient inefficient like in in science the way inefficient like in in science the way inefficient like in in science the way we think about it I guess maybe it's a we think about it I guess maybe it's a we think about it I guess maybe it's a little different than what the fitness little different than what the fitness little different than what the fitness Community is I'm probably saying it Community is I'm probably saying it Community is I'm probably saying it wrong I'm just a what I whatever what do wrong I'm just a what I whatever what do wrong I'm just a what I whatever what do I know you know like in in for us you I know you know like in in for us you I know you know like in in for us you know I've done a lot of I did six years know I've done a lot of I did six years know I've done a lot of I did six years of research on mitochondria and um so of research on mitochondria and um so of research on mitochondria and um so when I say efficiently what I mean is when I say efficiently what I mean is when I say efficiently what I mean is like so people that are when your like so people that are when your like so people that are when your mitochondria are inefficient this isn't
1:11mitochondria are inefficient this isn't mitochondria are inefficient this isn't people that are like metabolically um people that are like metabolically um people that are like metabolically um you know they're nonresponsive they're you know they're nonresponsive they're you know they're nonresponsive they're usually overweight obese like metabolic usually overweight obese like metabolic usually overweight obese like metabolic syndrome type stuff yeah so what happens syndrome type stuff yeah so what happens syndrome type stuff yeah so what happens is their their mitochondria even though is their their mitochondria even though is their their mitochondria even though they have a bunch of energy and they they have a bunch of energy and they they have a bunch of energy and they keep eating and they keep giving their keep eating and they keep giving their keep eating and they keep giving their mitochondria more and more and more mitochondria more and more and more mitochondria more and more and more energy their mitochondria cannot use energy their mitochondria cannot use energy their mitochondria cannot use that energy and that's what we call that energy and that's what we call that energy and that's what we call inefficient because right so when I say inefficient because right so when I say inefficient because right so when I say efficient what I mean is keep giving it efficient what I mean is keep giving it efficient what I mean is keep giving it it substrates keep giving it prot and it substrates keep giving it prot and it substrates keep giving it prot and it's just boom it's using it like you it's just boom it's using it like you it's just boom it's using it like you know so that's so you know I like that know so that's so you know I like that know so that's so you know I like that better then that's that's that's what better then that's that's that's what better then that's that's that's what that's what I want that's good right that's what I want that's good right that's what I want that's good right yeah yeah yeah but you know some of that yeah yeah yeah but you know some of that yeah yeah yeah but you know some of that sometimes these terms get popularized sometimes these terms get popularized sometimes these terms get popularized and they're kind of Switched a little and they're kind of Switched a little and they're kind of Switched a little bit but but in in science when we say an bit but but in in science when we say an bit but but in in science when we say an efficient mitochondria what we mean is efficient mitochondria what we mean is efficient mitochondria what we mean is you know your mitochondria burned some you know your mitochondria burned some you know your mitochondria burned some [ __ ] you know we're talking about so [ __ ] you know we're talking about so [ __ ] you know we're talking about so cool okay great well this was awesome cool okay great well this was awesome cool okay great well this was awesome this is very very informative I think uh this is very very informative I think uh this is very very informative I think uh I think everyone's going to really like I think everyone's going to really like I think everyone's going to really like what we went over because well like I what we went over because well like I what we went over because well like I said it's just very it's a Hot Topic
1:12said it's just very it's a Hot Topic said it's just very it's a Hot Topic right now the S stuff is great I want to right now the S stuff is great I want to right now the S stuff is great I want to start Ian like I said the steam room is start Ian like I said the steam room is start Ian like I said the steam room is like is tougher but I'm gonna start I'm like is tougher but I'm gonna start I'm like is tougher but I'm gonna start I'm gonna start doing it some more um great gonna start doing it some more um great gonna start doing it some more um great yeah the microing stuff is awesome just yeah the microing stuff is awesome just yeah the microing stuff is awesome just because it's something that I constantly because it's something that I constantly because it's something that I constantly am kind of harping on um because I just am kind of harping on um because I just am kind of harping on um because I just I don't like the whole you know eat junk I don't like the whole you know eat junk I don't like the whole you know eat junk and get shredded and you'll have it also and get shredded and you'll have it also and get shredded and you'll have it also it's kind of pushed a lot in you have a it's kind of pushed a lot in you have a it's kind of pushed a lot in you have a lot of these guys that are popular on lot of these guys that are popular on lot of these guys that are popular on social media networks like Instagram or social media networks like Instagram or social media networks like Instagram or whatever that um are also on drugs and whatever that um are also on drugs and whatever that um are also on drugs and they don't talk about that so you you they don't talk about that so you you they don't talk about that so you you have guys on anabolics you have guys on have guys on anabolics you have guys on have guys on anabolics you have guys on cutting drugs and stuff that you know cutting drugs and stuff that you know cutting drugs and stuff that you know yeah they're getting shredded and yeah they're getting shredded and yeah they're getting shredded and they're you know posting their meals of they're you know posting their meals of they're you know posting their meals of like all this [ __ ] that they're eating like all this [ __ ] that they're eating like all this [ __ ] that they're eating and yeah and and in some cases the drugs and yeah and and in some cases the drugs and yeah and and in some cases the drugs that when you take when you are know that when you take when you are know that when you take when you are know what you're doing with drugs it's not what you're doing with drugs it's not what you're doing with drugs it's not safe but you're doing it right you safe but you're doing it right you safe but you're doing it right you almost can't out eat your body like you almost can't out eat your body like you almost can't out eat your body like you need to eat 6,000 calories a day just to need to eat 6,000 calories a day just to need to eat 6,000 calories a day just to not lose weight like if you're a big not lose weight like if you're a big not lose weight like if you're a big muscular guy I mean it's outrageous what muscular guy I mean it's outrageous what muscular guy I mean it's outrageous what some of these guys do so um that it's
1:13some of these guys do so um that it's some of these guys do so um that it's kind of pushed a lot by that crowd too kind of pushed a lot by that crowd too kind of pushed a lot by that crowd too where it's you know that people don't where it's you know that people don't where it's you know that people don't realize like what is actually going on realize like what is actually going on realize like what is actually going on behind the scenes right no of course behind the scenes right no of course behind the scenes right no of course yeah and then so then cleaning kind of yeah and then so then cleaning kind of yeah and then so then cleaning kind of gets demonized a or eating healthy foods gets demonized a or eating healthy foods gets demonized a or eating healthy foods gets demonized a little bit like it's gets demonized a little bit like it's gets demonized a little bit like it's this thing of the past and now you know this thing of the past and now you know this thing of the past and now you know the new thing is like all you got to do the new thing is like all you got to do the new thing is like all you got to do is hit macros I think you know instead is hit macros I think you know instead is hit macros I think you know instead of thinking about it like clean eating of thinking about it like clean eating of thinking about it like clean eating what does that mean I know big broad what does that mean I know big broad what does that mean I know big broad sweeping term you got it's like you want sweeping term you got it's like you want sweeping term you got it's like you want to get your to get your to get your micronutrients I mean bottom line and if micronutrients I mean bottom line and if micronutrients I mean bottom line and if you're going to you know get your you're going to you know get your you're going to you know get your micronutrients you're going to have to micronutrients you're going to have to micronutrients you're going to have to get them from I guess I guess from a lot get them from I guess I guess from a lot get them from I guess I guess from a lot of clean sources but yeah foods that of clean sources but yeah foods that of clean sources but yeah foods that would be typically you know considered would be typically you know considered would be typically you know considered clean but that here's the the good thing clean but that here's the the good thing clean but that here's the the good thing about it though is when you start about it though is when you start about it though is when you start looking at it that way and you start looking at it that way and you start looking at it that way and you start looking at okay well here you know I looking at okay well here you know I looking at okay well here you know I need to get this here are the the key need to get this here are the the key need to get this here are the the key the essential vitamins and minerals and the essential vitamins and minerals and the essential vitamins and minerals and fatty acids things that I need what kind fatty acids things that I need what kind fatty acids things that I need what kind of foods can I get those from and you of foods can I get those from and you of foods can I get those from and you start start looking at that list and start start looking at that list and start start looking at that list and it's a lot of there's a lot of great it's a lot of there's a lot of great it's a lot of there's a lot of great stuff in there it's not like a three you stuff in there it's not like a three you stuff in there it's not like a three you know three foods that you have to eat
1:14know three foods that you have to eat know three foods that you have to eat every day right no it's it's just eating every day right no it's it's just eating every day right no it's it's just eating a you know in some cases like the a you know in some cases like the a you know in some cases like the Mediterranean diet in sense where you're Mediterranean diet in sense where you're Mediterranean diet in sense where you're just getting yeah you know a lot of just getting yeah you know a lot of just getting yeah you know a lot of healthy fats healthy proteins and healthy fats healthy proteins and healthy fats healthy proteins and vegetables and you know so yeah it's vegetables and you know so yeah it's vegetables and you know so yeah it's cool it's all really interesting and the cool it's all really interesting and the cool it's all really interesting and the and the hypothermic conditioning is a is and the hypothermic conditioning is a is and the hypothermic conditioning is a is a new fitness hack that I'm really you a new fitness hack that I'm really you a new fitness hack that I'm really you know excited that you know is is out in know excited that you know is is out in know excited that you know is is out in the now and I hope to see people using the now and I hope to see people using the now and I hope to see people using it and I'd love to hear you know it and I'd love to hear you know it and I'd love to hear you know anecdotes from you know people's anecdotes from you know people's anecdotes from you know people's personal experiences with it as well personal experiences with it as well personal experiences with it as well yeah to yeah so if I if people are yeah to yeah so if I if people are yeah to yeah so if I if people are interested in listening to me I also interested in listening to me I also interested in listening to me I also have a podcast yeah I was say now how do have a podcast yeah I was say now how do have a podcast yeah I was say now how do how do people find you yeah so I um how do people find you yeah so I um how do people find you yeah so I um found my fitness.com um I'm on iTunes uh found my fitness.com um I'm on iTunes uh found my fitness.com um I'm on iTunes uh so you can find my podcast it would so you can find my podcast it would so you can find my podcast it would really help me you know if you like what really help me you know if you like what really help me you know if you like what I have to say and you want to help me I have to say and you want to help me I have to say and you want to help me spread my word it would help if you give spread my word it would help if you give spread my word it would help if you give me an iTunes review um that helps to uh me an iTunes review um that helps to uh me an iTunes review um that helps to uh spread you know helps I forget to ask spread you know helps I forget to ask spread you know helps I forget to ask that too yeah me too me too first what that too yeah me too me too first what that too yeah me too me too first what you need to do is you need to give uh you need to do is you need to give uh you need to do is you need to give uh Mike a review and and then you need to
1:15Mike a review and and then you need to Mike a review and and then you need to go and give found my fitness review go and give found my fitness review go and give found my fitness review muscle for life I guess is your your muscle for life I guess is your your muscle for life I guess is your your iTunes right yeah yeah exactly I also iTunes right yeah yeah exactly I also iTunes right yeah yeah exactly I also I'll link I'll link to all your stuff in I'll link I'll link to all your stuff in I'll link I'll link to all your stuff in the blog post too but just so people the blog post too but just so people the blog post too but just so people listening know where to where to go listening know where to where to go listening know where to where to go great yeah and also if you if you want great yeah and also if you if you want great yeah and also if you if you want to go to foundy fitness.com and um you to go to foundy fitness.com and um you to go to foundy fitness.com and um you can sign up for my newsletter and that's can sign up for my newsletter and that's can sign up for my newsletter and that's where you'll get my articles and my where you'll get my articles and my where you'll get my articles and my reference references um and also you can reference references um and also you can reference references um and also you can if if you'd like to uh like me on if if you'd like to uh like me on if if you'd like to uh like me on Facebook I I really only have like I Facebook I I really only have like I Facebook I I really only have like I don't know 1300 fan like uh Facebook don't know 1300 fan like uh Facebook don't know 1300 fan like uh Facebook fans so found my fitness Facebook found fans so found my fitness Facebook found fans so found my fitness Facebook found myfitness if you want to listen to some myfitness if you want to listen to some myfitness if you want to listen to some of my stuff I'm saying on Facebook as of my stuff I'm saying on Facebook as of my stuff I'm saying on Facebook as well cool be awesome yeah yeah well cool be awesome yeah yeah well cool be awesome yeah yeah definitely all right well thanks a lot definitely all right well thanks a lot definitely all right well thanks a lot for taking the time and I'd love to have for taking the time and I'd love to have for taking the time and I'd love to have you on again sometime it's nice to speak you on again sometime it's nice to speak you on again sometime it's nice to speak to someone that knows what they're to someone that knows what they're to someone that knows what they're talking about oh I try you know there's talking about oh I try you know there's talking about oh I try you know there's a lot I don't know so yeah my pleasure a lot I don't know so yeah my pleasure a lot I don't know so yeah my pleasure it was it was fun Mike so um cool look it was it was fun Mike so um cool look it was it was fun Mike so um cool look forward look forward to keeping in touch forward look forward to keeping in touch forward look forward to keeping in touch yeah sure thing all right take care hey yeah sure thing all right take care hey yeah sure thing all right take care hey it's Mike again hope you like the it's Mike again hope you like the it's Mike again hope you like the podcast if you did uh go ahead and podcast if you did uh go ahead and podcast if you did uh go ahead and subscribe I put out new episodes every
1:16subscribe I put out new episodes every subscribe I put out new episodes every week or to um where I talk about all week or to um where I talk about all week or to um where I talk about all kinds of things related to health and kinds of things related to health and kinds of things related to health and fitness and General Wellness also head fitness and General Wellness also head fitness and General Wellness also head over to my website at www.m over to my website at www.m over to my website at www.m muscleforlife.com where you'll find not muscleforlife.com where you'll find not muscleforlife.com where you'll find not only past episodes of the podcast but only past episodes of the podcast but only past episodes of the podcast but you'll also find uh a bunch of different you'll also find uh a bunch of different you'll also find uh a bunch of different articles that I've written um I release articles that I've written um I release articles that I've written um I release a new one almost every day actually I a new one almost every day actually I a new one almost every day actually I release kind of like four to six new release kind of like four to six new release kind of like four to six new articles a week um and you can also find articles a week um and you can also find articles a week um and you can also find my books and everything else that I'm my books and everything else that I'm my books and everything else that I'm involved in over at muscleforlife.com involved in over at muscleforlife.com involved in over at muscleforlife.com all right thanks again all right thanks again all right thanks again [Music] bye