Rhonda Patrick Ph D Protocols for Fasting Lowering Dementia Risk Reversing Heart
00:00Rhonda, it is very nice to see you Rhonda, it is very nice to see you again. again. again. >> Likewise. >> Likewise. >> Likewise. >> Thanks for making the time. >> Thanks for making the time. >> Thanks for making the time. >> Yeah, I'm excited to be here. >> Yeah, I'm excited to be here. >> Yeah, I'm excited to be here. >> Yeah. And I was going back through the >> Yeah. And I was going back through the >> Yeah. And I was going back through the archives doing my homework as I always archives doing my homework as I always archives doing my homework as I always do, looking at our past conversations, do, looking at our past conversations, do, looking at our past conversations, and it was such a trip down memory lane and it was such a trip down memory lane and it was such a trip down memory lane because our first podcast together was because our first podcast together was because our first podcast together was podcast number 12 of the Tim Ferrris podcast number 12 of the Tim Ferrris podcast number 12 of the Tim Ferrris show, which is was in June of 2014. show, which is was in June of 2014. show, which is was in June of 2014. And then preceding that by a few months, And then preceding that by a few months, And then preceding that by a few months, April 2014 was when you had a guest post April 2014 was when you had a guest post April 2014 was when you had a guest post on my blog called Area's the next big on my blog called Area's the next big on my blog called Area's the next big performance-enhancing drug. So well performance-enhancing drug. So well performance-enhancing drug. So well done. That's become quite the topic. done. That's become quite the topic. done. That's become quite the topic. >> I know. I kind of like to take a little >> I know. I kind of like to take a little >> I know. I kind of like to take a little bit of that, you know, claim to to bit of that, you know, claim to to bit of that, you know, claim to to making sauna popular. making sauna popular. making sauna popular. >> Yeah. The fairy godmother of heat shock >> Yeah. The fairy godmother of heat shock >> Yeah. The fairy godmother of heat shock proteins within the context of saunas. proteins within the context of saunas. proteins within the context of saunas. And we are going to run out of time And we are going to run out of time And we are going to run out of time before we run out of topics or questions before we run out of topics or questions before we run out of topics or questions as always. And what's so fun about
01:00as always. And what's so fun about as always. And what's so fun about having a conversation with someone like having a conversation with someone like having a conversation with someone like you who is not only very scientifically you who is not only very scientifically you who is not only very scientifically credible and literate, but who's credible and literate, but who's credible and literate, but who's actively involved with the science, actively involved with the science, actively involved with the science, tracking the science and have published tracking the science and have published tracking the science and have published is that there's always more stuff to is that there's always more stuff to is that there's always more stuff to talk about. Things change. There are new talk about. Things change. There are new talk about. Things change. There are new developments. There are new discoveries. developments. There are new discoveries. developments. There are new discoveries. There are revisions, which makes me very There are revisions, which makes me very There are revisions, which makes me very excited to hop into the conversation. excited to hop into the conversation. excited to hop into the conversation. And for people listening, we're going to And for people listening, we're going to And for people listening, we're going to cover a lot of things that are very, cover a lot of things that are very, cover a lot of things that are very, very actionable and practical. And I very actionable and practical. And I very actionable and practical. And I just wanted to give people an idea of just wanted to give people an idea of just wanted to give people an idea of some of what's coming. We may not cover some of what's coming. We may not cover some of what's coming. We may not cover it all, but if you'll bear with me, it all, but if you'll bear with me, it all, but if you'll bear with me, Random, just going to read some of these Random, just going to read some of these Random, just going to read some of these because it's great. How to increase V2 because it's great. How to increase V2 because it's great. How to increase V2 max and why you should be looking at V2 max and why you should be looking at V2 max and why you should be looking at V2 max as a predictor of longevity with max as a predictor of longevity with max as a predictor of longevity with highintensity interval training. What highintensity interval training. What highintensity interval training. What type of exercise reduces heart aging by type of exercise reduces heart aging by type of exercise reduces heart aging by 20 years? Brain aging in the same 20 years? Brain aging in the same 20 years? Brain aging in the same context or reversing brain aging. the context or reversing brain aging. the context or reversing brain aging. the benefits of exercise, snacks on glucose benefits of exercise, snacks on glucose benefits of exercise, snacks on glucose regulation, and mitochondrial function. regulation, and mitochondrial function. regulation, and mitochondrial function. We're going to get a lot because this is We're going to get a lot because this is We're going to get a lot because this is something that is a a perennial topic
02:00something that is a a perennial topic something that is a a perennial topic for me, but I've been really doing a for me, but I've been really doing a for me, but I've been really doing a deep dive on all things fasting related, deep dive on all things fasting related, deep dive on all things fasting related, intermittent fasting, metabolic intermittent fasting, metabolic intermittent fasting, metabolic benefits, if versus extended fasting benefits, if versus extended fasting benefits, if versus extended fasting versus ketogenic diet, etc., etc. Daily versus ketogenic diet, etc., etc. Daily versus ketogenic diet, etc., etc. Daily protein requirements and optimal timing protein requirements and optimal timing protein requirements and optimal timing for protein intake. The role of vitamin for protein intake. The role of vitamin for protein intake. The role of vitamin D in brain health and protection against D in brain health and protection against D in brain health and protection against cognitive decline. How a low omega-3 cognitive decline. How a low omega-3 cognitive decline. How a low omega-3 index is as bad as smoking and what to index is as bad as smoking and what to index is as bad as smoking and what to do about it. Benefits of creatine for do about it. Benefits of creatine for do about it. Benefits of creatine for brain and muscle health and best brain and muscle health and best brain and muscle health and best practices. practices. practices. Microplastic exposure, the biggest Microplastic exposure, the biggest Microplastic exposure, the biggest offenders and so on. It just goes on and offenders and so on. It just goes on and offenders and so on. It just goes on and on. We could cover so much ground. And on. We could cover so much ground. And on. We could cover so much ground. And the way this conversation came to be to the way this conversation came to be to the way this conversation came to be to give people a peak behind the curtain is give people a peak behind the curtain is give people a peak behind the curtain is we were texting about all sorts of we were texting about all sorts of we were texting about all sorts of things including aging parents and what things including aging parents and what things including aging parents and what we're trying and what we're thinking we're trying and what we're thinking we're trying and what we're thinking about, what has worked, what hasn't about, what has worked, what hasn't about, what has worked, what hasn't worked seemingly. And I thought we would worked seemingly. And I thought we would worked seemingly. And I thought we would just start there if you're open to just start there if you're open to just start there if you're open to sharing because I really gained from our
03:00sharing because I really gained from our sharing because I really gained from our exchanges, enjoyed our exchanges. And exchanges, enjoyed our exchanges. And exchanges, enjoyed our exchanges. And for instance, talking about creatine as for instance, talking about creatine as for instance, talking about creatine as one example, right? There are potential one example, right? There are potential one example, right? There are potential applications to applications to applications to preserving or at least halting the preserving or at least halting the preserving or at least halting the decline or slowing the decline of decline or slowing the decline of decline or slowing the decline of cognitive deterioration, right? And cognitive deterioration, right? And cognitive deterioration, right? And why don't we just begin with the why don't we just begin with the why don't we just begin with the personal because I think that's the most personal because I think that's the most personal because I think that's the most universal. and all of my friends of my universal. and all of my friends of my universal. and all of my friends of my vintage um or younger, no one's getting vintage um or younger, no one's getting vintage um or younger, no one's getting younger, so they're all contending with younger, so they're all contending with younger, so they're all contending with aging parents and what to do with them, aging parents and what to do with them, aging parents and what to do with them, how to help them. Can you speak to just how to help them. Can you speak to just how to help them. Can you speak to just some of the circumstances with your some of the circumstances with your some of the circumstances with your parents and what you have used as parents and what you have used as parents and what you have used as interventions that have seemed to have interventions that have seemed to have interventions that have seemed to have an effect? an effect? an effect? >> I'm one of those people that, you know, >> I'm one of those people that, you know, >> I'm one of those people that, you know, my parents, neither of them are really my parents, neither of them are really my parents, neither of them are really physically active. My dad for many years physically active. My dad for many years physically active. My dad for many years was physically active in the in the was physically active in the in the was physically active in the in the sense that he played a team sport. He he sense that he played a team sport. He he sense that he played a team sport. He he was a baseball player and he did it for was a baseball player and he did it for was a baseball player and he did it for many many years all the way into his
04:00many many years all the way into his many many years all the way into his early 60s and then he kind of just early 60s and then he kind of just early 60s and then he kind of just couldn't do it anymore. So my mother couldn't do it anymore. So my mother couldn't do it anymore. So my mother never really got into any sports and she never really got into any sports and she never really got into any sports and she wasn't the kind of person that would go wasn't the kind of person that would go wasn't the kind of person that would go out to the gym or go for runs or out to the gym or go for runs or out to the gym or go for runs or anything like that and so physical anything like that and so physical anything like that and so physical activity really wasn't part of the activity really wasn't part of the activity really wasn't part of the equation equation equation >> and neither is really a healthy diet. As >> and neither is really a healthy diet. As >> and neither is really a healthy diet. As I started to do a lot of research into I started to do a lot of research into I started to do a lot of research into these sort of what I think are these sort of what I think are these sort of what I think are interventions that are lowhanging interventions that are lowhanging interventions that are lowhanging fruits, things that are easy for people fruits, things that are easy for people fruits, things that are easy for people to do that can have a pretty big outcome to do that can have a pretty big outcome to do that can have a pretty big outcome >> in terms of the effect. You know, the >> in terms of the effect. You know, the >> in terms of the effect. You know, the size effect is greater than what you size effect is greater than what you size effect is greater than what you have to put in. So, examples of that have to put in. So, examples of that have to put in. So, examples of that would obviously be something like a would obviously be something like a would obviously be something like a supplement that you could take, right? supplement that you could take, right? supplement that you could take, right? That's the easiest thing you can do is That's the easiest thing you can do is That's the easiest thing you can do is kind of swallow a pill and hope that it kind of swallow a pill and hope that it kind of swallow a pill and hope that it has a great effect. And this is where has a great effect. And this is where has a great effect. And this is where both of my parents are taking a both of my parents are taking a both of my parents are taking a multivitamin. And you might go, well, multivitamin. And you might go, well, multivitamin. And you might go, well, multivitamin really, what's that going multivitamin really, what's that going multivitamin really, what's that going to do? And I'll tell you, we've come to do? And I'll tell you, we've come to do? And I'll tell you, we've come full circle. You know, 10 years ago, full circle. You know, 10 years ago, full circle. You know, 10 years ago, there was a huge splash that was made in there was a huge splash that was made in there was a huge splash that was made in the media. Big article came out and it the media. Big article came out and it the media. Big article came out and it was called enough is enough.
05:00was called enough is enough. was called enough is enough. Multivitamins are not only useless, they Multivitamins are not only useless, they Multivitamins are not only useless, they may be harmful. may be harmful. may be harmful. And it was a study that looked at a And it was a study that looked at a And it was a study that looked at a variety of different studies. It's variety of different studies. It's variety of different studies. It's called a metaanalysis that basically called a metaanalysis that basically called a metaanalysis that basically said, well, you know, all these vitamins said, well, you know, all these vitamins said, well, you know, all these vitamins that you're taking are useless and in that you're taking are useless and in that you're taking are useless and in some cases they can be harmful because some cases they can be harmful because some cases they can be harmful because they can allow cancer to to grow faster. they can allow cancer to to grow faster. they can allow cancer to to grow faster. And I sort of debunked that, you know, And I sort of debunked that, you know, And I sort of debunked that, you know, 10 years ago. But over the course of 10 years ago. But over the course of 10 years ago. But over the course of those 10 years, and as you mentioned in those 10 years, and as you mentioned in those 10 years, and as you mentioned in the intro here, you know, science is the intro here, you know, science is the intro here, you know, science is always changing and revisions are made. always changing and revisions are made. always changing and revisions are made. We learn new things. And in that 10-year We learn new things. And in that 10-year We learn new things. And in that 10-year frame, three different randomized frame, three different randomized frame, three different randomized control trials have come out. And control trials have come out. And control trials have come out. And randomized control trials are really key randomized control trials are really key randomized control trials are really key because you are comparing you know this because you are comparing you know this because you are comparing you know this intervention which in this case was a intervention which in this case was a intervention which in this case was a multivitamin to a placebo because people multivitamin to a placebo because people multivitamin to a placebo because people taking anything are obviously going to taking anything are obviously going to taking anything are obviously going to want a positive effect and many people want a positive effect and many people want a positive effect and many people do anticipate that and they can actually do anticipate that and they can actually do anticipate that and they can actually change their biology. Place a real change their biology. Place a real change their biology. Place a real thing. thing. thing. >> Mhm. >> Mhm. >> Mhm. >> So three trials came out looking at the >> So three trials came out looking at the >> So three trials came out looking at the effect of multivitamins on cognition.
06:00effect of multivitamins on cognition. effect of multivitamins on cognition. And I'm talking the multivitamin that And I'm talking the multivitamin that And I'm talking the multivitamin that was used was the standard was used was the standard was used was the standard run-of-the-mill. It was sententrum run-of-the-mill. It was sententrum run-of-the-mill. It was sententrum silver. silver. silver. >> Centrum. I knew it was going to be >> Centrum. I knew it was going to be >> Centrum. I knew it was going to be Centrum. Yeah. Centrum. Yeah. Centrum. Yeah. >> It was the vitamin that you would go >> It was the vitamin that you would go >> It was the vitamin that you would go that's the one vitamin that's not going that's the one vitamin that's not going that's the one vitamin that's not going to have any effect. It's like the you to have any effect. It's like the you to have any effect. It's like the you know, but actually it turns out it's got know, but actually it turns out it's got know, but actually it turns out it's got over 40 essential nutrients in it and over 40 essential nutrients in it and over 40 essential nutrients in it and it's also got some other nonvitamins. So it's also got some other nonvitamins. So it's also got some other nonvitamins. So things that are like polyphenols like things that are like polyphenols like things that are like polyphenols like luteine, zeazanthin, these are actually luteine, zeazanthin, these are actually luteine, zeazanthin, these are actually really important for eye health but also really important for eye health but also really important for eye health but also the brain. the brain. the brain. >> Yeah. >> Yeah. >> Yeah. >> And these three randomized control >> And these three randomized control >> And these three randomized control trials were two years long. trials were two years long. trials were two years long. And what they showed was that taking a And what they showed was that taking a And what they showed was that taking a multivitamin for two years had pretty multivitamin for two years had pretty multivitamin for two years had pretty enormous effects on cognitive aging. enormous effects on cognitive aging. enormous effects on cognitive aging. These were in older adults. These were These were in older adults. These were These were in older adults. These were adults were 65 years of age or older. adults were 65 years of age or older. adults were 65 years of age or older. That's where my parents are. And after 2 That's where my parents are. And after 2 That's where my parents are. And after 2 years of taking the multivitamin, they years of taking the multivitamin, they years of taking the multivitamin, they had improved cognition on a battery of had improved cognition on a battery of had improved cognition on a battery of different tests. That equated to like different tests. That equated to like different tests. That equated to like reducing global cognitive aging by about reducing global cognitive aging by about reducing global cognitive aging by about 2 years. And on top of that, they 2 years. And on top of that, they 2 years. And on top of that, they reduced their episodic aging by 5 years,
07:00reduced their episodic aging by 5 years, reduced their episodic aging by 5 years, almost 5 years. It was 4.8 years. almost 5 years. It was 4.8 years. almost 5 years. It was 4.8 years. Episodic memory is the kind of memory Episodic memory is the kind of memory Episodic memory is the kind of memory that's involved in remembering events, that's involved in remembering events, that's involved in remembering events, things that that happen in your life. things that that happen in your life. things that that happen in your life. And so that's a big effect. 5 years of And so that's a big effect. 5 years of And so that's a big effect. 5 years of reduced reduced reduced >> episodic brain aging, episodic memory, >> episodic brain aging, episodic memory, >> episodic brain aging, episodic memory, brain aging. brain aging. brain aging. >> Mhm. And so I think that anyone that's >> Mhm. And so I think that anyone that's >> Mhm. And so I think that anyone that's concerned about their parents, one of concerned about their parents, one of concerned about their parents, one of the easiest things that you can do in the easiest things that you can do in the easiest things that you can do in terms of improving cognition, now I terms of improving cognition, now I terms of improving cognition, now I should mention these were older adults, should mention these were older adults, should mention these were older adults, yes, but they weren't older adults with yes, but they weren't older adults with yes, but they weren't older adults with ner degenerative disease. So these these ner degenerative disease. So these these ner degenerative disease. So these these were older adults that were otherwise were older adults that were otherwise were older adults that were otherwise didn't have any sort of neurogenerative didn't have any sort of neurogenerative didn't have any sort of neurogenerative disease. That's also important because disease. That's also important because disease. That's also important because >> once you get to a pathological state, >> once you get to a pathological state, >> once you get to a pathological state, you you kind of have to do more things you you kind of have to do more things you you kind of have to do more things to help improve cognition than just a to help improve cognition than just a to help improve cognition than just a multivitamin. Mhm. multivitamin. Mhm. multivitamin. Mhm. >> That's what I have my mom and my dad on >> That's what I have my mom and my dad on >> That's what I have my mom and my dad on a multivitamin. That's the easiest a multivitamin. That's the easiest a multivitamin. That's the easiest thing. Vitamin D is also another thing. Vitamin D is also another thing. Vitamin D is also another no-brainer. I mean, 70% of the US no-brainer. I mean, 70% of the US no-brainer. I mean, 70% of the US population has insufficient levels of population has insufficient levels of population has insufficient levels of vitamin D. Older adults are even higher vitamin D. Older adults are even higher vitamin D. Older adults are even higher than that. So, you know, almost the than that. So, you know, almost the than that. So, you know, almost the majority of all older adults are vitamin
08:00majority of all older adults are vitamin majority of all older adults are vitamin D deficient. I mean, most people aren't D deficient. I mean, most people aren't D deficient. I mean, most people aren't going outside. And even if they are going outside. And even if they are going outside. And even if they are going outside, they're either wearing going outside, they're either wearing going outside, they're either wearing sunscreen or just the fact that they're sunscreen or just the fact that they're sunscreen or just the fact that they're older affects their their skin's ability older affects their their skin's ability older affects their their skin's ability to make vitamin D3 from the sun, from to make vitamin D3 from the sun, from to make vitamin D3 from the sun, from UVB radiation from the sun. And so UVB radiation from the sun. And so UVB radiation from the sun. And so there's much less efficient at it. In there's much less efficient at it. In there's much less efficient at it. In fact, a 70-year-old makes about four fact, a 70-year-old makes about four fact, a 70-year-old makes about four times less vitamin D than their former times less vitamin D than their former times less vitamin D than their former 20-year-old self. 20-year-old self. 20-year-old self. >> So vitamin D supplement is a low hanging >> So vitamin D supplement is a low hanging >> So vitamin D supplement is a low hanging fruit. Is super easy to bring someone up fruit. Is super easy to bring someone up fruit. Is super easy to bring someone up to level. to level. to level. >> Can I ask you a question about vitamin >> Can I ask you a question about vitamin >> Can I ask you a question about vitamin D? Because I know you love vitamin D. So D? Because I know you love vitamin D. So D? Because I know you love vitamin D. So here's my question about vitamin D and here's my question about vitamin D and here's my question about vitamin D and it actually relates to I believe this is it actually relates to I believe this is it actually relates to I believe this is a publication you had in 2019. So we'll a publication you had in 2019. So we'll a publication you had in 2019. So we'll see if things have changed or not but see if things have changed or not but see if things have changed or not but APOE E4 and omega-3 brain delivery. So APOE E4 and omega-3 brain delivery. So APOE E4 and omega-3 brain delivery. So my family my family my family lot of benefits to having my genetics lot of benefits to having my genetics lot of benefits to having my genetics also a whole bunch of bugs in the code also a whole bunch of bugs in the code also a whole bunch of bugs in the code including quite a bit of APOE4. including quite a bit of APOE4. including quite a bit of APOE4. I'm ApoE34. I'm ApoE34. I'm ApoE34. And should that change how I consume
09:00And should that change how I consume And should that change how I consume vitamin D or consume fish oil or vitamin D or consume fish oil or vitamin D or consume fish oil or omega-3s omega-3s omega-3s having that type of status? having that type of status? having that type of status? >> Right. I would say the vitamin D there >> Right. I would say the vitamin D there >> Right. I would say the vitamin D there hasn't really been any effect that I'm hasn't really been any effect that I'm hasn't really been any effect that I'm aware of in terms of aware of in terms of aware of in terms of >> having an AOE4 alil as you mentioned and >> having an AOE4 alil as you mentioned and >> having an AOE4 alil as you mentioned and for people listening for people listening for people listening >> or watching you know ApoE4 alil if you >> or watching you know ApoE4 alil if you >> or watching you know ApoE4 alil if you have one of those it can double your have one of those it can double your have one of those it can double your risk of Alzheimer's disease. If you have risk of Alzheimer's disease. If you have risk of Alzheimer's disease. If you have two of them, you can go up to a t-fold two of them, you can go up to a t-fold two of them, you can go up to a t-fold increased risk for Alzheimer's disease. increased risk for Alzheimer's disease. increased risk for Alzheimer's disease. >> Yeah. >> Yeah. >> When it comes to fish oil, particularly >> When it comes to fish oil, particularly >> When it comes to fish oil, particularly fish oil, there does seem to be, and fish oil, there does seem to be, and fish oil, there does seem to be, and this is where my publication came from, this is where my publication came from, this is where my publication came from, but also there's a lot of evidence that but also there's a lot of evidence that but also there's a lot of evidence that has shown people with APOE4 alles, has shown people with APOE4 alles, has shown people with APOE4 alles, they don't tend to have as much DHA they don't tend to have as much DHA they don't tend to have as much DHA getting into their brains brains as getting into their brains brains as getting into their brains brains as people without the alals. And on top of people without the alals. And on top of people without the alals. And on top of that, in in trials, that, in in trials, that, in in trials, people with mild cognitive decline, for people with mild cognitive decline, for people with mild cognitive decline, for example, if they supplemented with fish
10:00example, if they supplemented with fish example, if they supplemented with fish oil and they had APOE4, they didn't have oil and they had APOE4, they didn't have oil and they had APOE4, they didn't have the cognitive benefits that the people the cognitive benefits that the people the cognitive benefits that the people that were not APOE4 had. that were not APOE4 had. that were not APOE4 had. >> And so there was this big question in >> And so there was this big question in >> And so there was this big question in the field as to why that is. And it's the field as to why that is. And it's the field as to why that is. And it's still not entirely known. Although I still not entirely known. Although I still not entirely known. Although I will say what my take on that is and in will say what my take on that is and in will say what my take on that is and in fact I've you know talked to some of the fact I've you know talked to some of the fact I've you know talked to some of the experts in the field as well is that you experts in the field as well is that you experts in the field as well is that you have to have a higher dose of fish oil have to have a higher dose of fish oil have to have a higher dose of fish oil for one. for one. for one. >> Mhm. >> Mhm. >> And it's better if it's in phospholipid >> And it's better if it's in phospholipid >> And it's better if it's in phospholipid form. So fish if you're eating fish it form. So fish if you're eating fish it form. So fish if you're eating fish it is it's in phospholipid form. It's in is it's in phospholipid form. It's in is it's in phospholipid form. It's in triglyceride form. So just for clarity, triglyceride form. So just for clarity, triglyceride form. So just for clarity, if you're taking capsules, it may not be if you're taking capsules, it may not be if you're taking capsules, it may not be the case, but if I'm eating my can of the case, but if I'm eating my can of the case, but if I'm eating my can of sardines in the morning, then sardines in the morning, then sardines in the morning, then phosphoipid form, phosphoipid form, phosphoipid form, >> you're getting more phosphoipid form. >> you're getting more phosphoipid form. >> you're getting more phosphoipid form. Exactly. Exactly. Exactly. >> Yeah. >> Yeah. >> Now, if you are taking your supplement >> Now, if you are taking your supplement >> Now, if you are taking your supplement oils, you can actually make phosphoipid oils, you can actually make phosphoipid oils, you can actually make phosphoipid form, but you have to really you have to form, but you have to really you have to form, but you have to really you have to get to that like 2 g dose range. get to that like 2 g dose range. get to that like 2 g dose range. >> That's when your body is also converting >> That's when your body is also converting >> That's when your body is also converting into phosphoipid form. And then the into phosphoipid form. And then the into phosphoipid form. And then the other way around that is actually
11:00other way around that is actually other way around that is actually consuming a phospholipid form of consuming a phospholipid form of consuming a phospholipid form of omega-3. And so that's something that omega-3. And so that's something that omega-3. And so that's something that can be done if you're supplementing with can be done if you're supplementing with can be done if you're supplementing with either, you know, krill oil, which I'm either, you know, krill oil, which I'm either, you know, krill oil, which I'm not a huge fan of because it's super, not a huge fan of because it's super, not a huge fan of because it's super, it's not very concentrated, so you'd it's not very concentrated, so you'd it's not very concentrated, so you'd have to really take a lot of it. Or you have to really take a lot of it. Or you have to really take a lot of it. Or you could eat something like salmon row, could eat something like salmon row, could eat something like salmon row, which is a really high phospholipid which is a really high phospholipid which is a really high phospholipid concentration of omega-3 fatty acids. concentration of omega-3 fatty acids. concentration of omega-3 fatty acids. >> And you might go, why phosphoipid form? >> And you might go, why phosphoipid form? >> And you might go, why phosphoipid form? Well, it turns out the way your brain, Well, it turns out the way your brain, Well, it turns out the way your brain, you actually get omega-3 into the brain. you actually get omega-3 into the brain. you actually get omega-3 into the brain. >> There's two ways. The first way doesn't >> There's two ways. The first way doesn't >> There's two ways. The first way doesn't require phosphoipid form. It's just this require phosphoipid form. It's just this require phosphoipid form. It's just this omega-3 is sort of in a free fatty acid omega-3 is sort of in a free fatty acid omega-3 is sort of in a free fatty acid form and it diffuses across the membrane form and it diffuses across the membrane form and it diffuses across the membrane and gets into the brain that way. The and gets into the brain that way. The and gets into the brain that way. The second way actually is through a second way actually is through a second way actually is through a transport mechanism and that is transport mechanism and that is transport mechanism and that is phospholipid form and that's why it phospholipid form and that's why it phospholipid form and that's why it seems as though seems as though seems as though >> people with APOE4 >> people with APOE4 >> people with APOE4 their free fatty acid form isn't isn't their free fatty acid form isn't isn't their free fatty acid form isn't isn't going into the brain as well because going into the brain as well because going into the brain as well because they have breakdown of the bloodb brain they have breakdown of the bloodb brain they have breakdown of the bloodb brain barrier early on. APOE4 tends to lead to barrier early on. APOE4 tends to lead to barrier early on. APOE4 tends to lead to early breakdown of the bloodb brain early breakdown of the bloodb brain early breakdown of the bloodb brain barrier. And when your bloodb brain barrier. And when your bloodb brain barrier. And when your bloodb brain barrier breaks down, it's hard for
12:00barrier breaks down, it's hard for barrier breaks down, it's hard for things to kind of just passively diffuse things to kind of just passively diffuse things to kind of just passively diffuse as well. I know that is as well. I know that is as well. I know that is counterintuitive, but without getting counterintuitive, but without getting counterintuitive, but without getting into all the crazy molecular and into all the crazy molecular and into all the crazy molecular and biochemistry involved, just take my word biochemistry involved, just take my word biochemistry involved, just take my word on that for the for the two different on that for the for the two different on that for the for the two different forms of omega-3. Or you can read that forms of omega-3. Or you can read that forms of omega-3. Or you can read that publication as well. publication as well. publication as well. >> Mhm. Okay, let's step back for a second >> Mhm. Okay, let's step back for a second >> Mhm. Okay, let's step back for a second and just get into the parental specifics and just get into the parental specifics and just get into the parental specifics and then we can zoom out and talk about and then we can zoom out and talk about and then we can zoom out and talk about mechanisms and all sorts of stuff. But mechanisms and all sorts of stuff. But mechanisms and all sorts of stuff. But if you just had to give a couple of if you just had to give a couple of if you just had to give a couple of bullets on the things that you feel bullets on the things that you feel bullets on the things that you feel confident in having your mom and dad confident in having your mom and dad confident in having your mom and dad continue doing or taking, let's start continue doing or taking, let's start continue doing or taking, let's start with the supplements cuz like you said, with the supplements cuz like you said, with the supplements cuz like you said, it's sort of a it's sort of a it's sort of a lowhanging fruit in a sense from a lowhanging fruit in a sense from a lowhanging fruit in a sense from a behavioral change perspective, behavioral change perspective, behavioral change perspective, >> right? >> right? >> right? >> What do you have them doing? I guess >> What do you have them doing? I guess >> What do you have them doing? I guess I'll kind of zoom out and talk about, I'll kind of zoom out and talk about, I'll kind of zoom out and talk about, you know, I think you listened to a you know, I think you listened to a you know, I think you listened to a podcast I did with Dr. Dr. Mark Matson podcast I did with Dr. Dr. Mark Matson podcast I did with Dr. Dr. Mark Matson many several years ago and I had many several years ago and I had many several years ago and I had mentioned that my dad was diagnosed with mentioned that my dad was diagnosed with mentioned that my dad was diagnosed with Parkinson's disease Parkinson's disease Parkinson's disease >> in 2017 and that's an important context
13:00>> in 2017 and that's an important context >> in 2017 and that's an important context to consider like what sort of to consider like what sort of to consider like what sort of supplements I'm giving my dad and also supplements I'm giving my dad and also supplements I'm giving my dad and also the fact that you have to think about the fact that you have to think about the fact that you have to think about compliance like what were your parents compliance like what were your parents compliance like what were your parents do you have a parent that'll take a lot do you have a parent that'll take a lot do you have a parent that'll take a lot of vitamins of vitamins of vitamins >> actually do >> actually do >> actually do >> or a few vitamins right so with my dad >> or a few vitamins right so with my dad >> or a few vitamins right so with my dad knowing his disease with Parkinson's knowing his disease with Parkinson's knowing his disease with Parkinson's disease multivitamin was in there disease multivitamin was in there disease multivitamin was in there because that's already like so important because that's already like so important because that's already like so important just to cover a lot of bases you're just to cover a lot of bases you're just to cover a lot of bases you're getting a lot of different you know getting a lot of different you know getting a lot of different you know vitamins and minerals vitamins and minerals vitamins and minerals And then it was omega-3. And in fact, it And then it was omega-3. And in fact, it And then it was omega-3. And in fact, it was a high DHA. And he's getting about 2 was a high DHA. And he's getting about 2 was a high DHA. And he's getting about 2 grams a day. And there's a lot of grams a day. And there's a lot of grams a day. And there's a lot of evidence that omega-3 can help with evidence that omega-3 can help with evidence that omega-3 can help with dopamineergic transmission, can help dopamineergic transmission, can help dopamineergic transmission, can help with a lot of brain function, with a lot of brain function, with a lot of brain function, particularly as it relates to particularly as it relates to particularly as it relates to Parkinson's disease as well as Parkinson's disease as well as Parkinson's disease as well as Alzheimer's disease. Alzheimer's disease. Alzheimer's disease. >> So that was the second supplements that >> So that was the second supplements that >> So that was the second supplements that he's, you know, taking. And then the he's, you know, taking. And then the he's, you know, taking. And then the last one that I could really get him to last one that I could really get him to last one that I could really get him to take was take was take was ubiquininal, which is a reduced form of ubiquininal, which is a reduced form of ubiquininal, which is a reduced form of CoQ10. Now, co-enzyme Q10 is actually CoQ10. Now, co-enzyme Q10 is actually CoQ10. Now, co-enzyme Q10 is actually something that we have inside of our something that we have inside of our something that we have inside of our cells and it's involved in mitochondrial cells and it's involved in mitochondrial cells and it's involved in mitochondrial health. health. health. >> So, having a depleted CoQ10 can lead to
14:00>> So, having a depleted CoQ10 can lead to >> So, having a depleted CoQ10 can lead to mitochondrial toxicity. And so, taking mitochondrial toxicity. And so, taking mitochondrial toxicity. And so, taking CoQ10, there's actually been some early CoQ10, there's actually been some early CoQ10, there's actually been some early studies with even Parkinson's disease studies with even Parkinson's disease studies with even Parkinson's disease patients showing that supplementing with patients showing that supplementing with patients showing that supplementing with CoQ10 can be beneficial. And he's CoQ10 can be beneficial. And he's CoQ10 can be beneficial. And he's actually taken those supplements for for actually taken those supplements for for actually taken those supplements for for many, many years now. And very I would many, many years now. And very I would many, many years now. And very I would say surprisingly but also I'm thankful say surprisingly but also I'm thankful say surprisingly but also I'm thankful that his Parkinson's disease has that his Parkinson's disease has that his Parkinson's disease has progressed very very slowly. So it's progressed very very slowly. So it's progressed very very slowly. So it's been 9 years you know almost 10 years been 9 years you know almost 10 years been 9 years you know almost 10 years and he's really essentially had this and he's really essentially had this and he's really essentially had this Parkinson's disease limited to one Parkinson's disease limited to one Parkinson's disease limited to one tremor in his hand. tremor in his hand. tremor in his hand. >> So that's great and that's all I can say >> So that's great and that's all I can say >> So that's great and that's all I can say is is is >> yeah that's great news. It's great news >> yeah that's great news. It's great news >> yeah that's great news. It's great news and you never really know at the end of and you never really know at the end of and you never really know at the end of the day what is the reason for that. But the day what is the reason for that. But the day what is the reason for that. But he's convinced I'm convinced, his he's convinced I'm convinced, his he's convinced I'm convinced, his doctor's convinced that he should keep doctor's convinced that he should keep doctor's convinced that he should keep doing what he's doing and that it seems doing what he's doing and that it seems doing what he's doing and that it seems to be beneficial. to be beneficial. to be beneficial. >> Mhm. >> Mhm. >> My dad is one of those guys that doesn't >> My dad is one of those guys that doesn't >> My dad is one of those guys that doesn't like to take a lot of pills. If he would like to take a lot of pills. If he would like to take a lot of pills. If he would take more, I would give him more. take more, I would give him more. take more, I would give him more. >> If he were willing to take more, what
15:00>> If he were willing to take more, what >> If he were willing to take more, what would you give him? would you give him? would you give him? >> I would also give him sulfurophane. >> I would also give him sulfurophane. >> I would also give him sulfurophane. >> Mhm. >> Mhm. >> Definitely tried, but he doesn't want to >> Definitely tried, but he doesn't want to >> Definitely tried, but he doesn't want to take more pills. So sulurophane is it's take more pills. So sulurophane is it's take more pills. So sulurophane is it's a compound that is formed when you eat a compound that is formed when you eat a compound that is formed when you eat cruciferous vegetables like broccoli, cruciferous vegetables like broccoli, cruciferous vegetables like broccoli, cauliflower for example and it's formed cauliflower for example and it's formed cauliflower for example and it's formed from something inside of it called from something inside of it called from something inside of it called glucaraphin. When you break the plant glucaraphin. When you break the plant glucaraphin. When you break the plant tissue when you bite it or you know chop tissue when you bite it or you know chop tissue when you bite it or you know chop it up or whatever it forms sulforophane it up or whatever it forms sulforophane it up or whatever it forms sulforophane sulforophane is not necessarily in the sulforophane is not necessarily in the sulforophane is not necessarily in the plant itself. It just gets formed when plant itself. It just gets formed when plant itself. It just gets formed when you break the plant tissue. That's a you break the plant tissue. That's a you break the plant tissue. That's a technical thing. So I'm just going to technical thing. So I'm just going to technical thing. So I'm just going to talk about sulforophane and call it talk about sulforophane and call it talk about sulforophane and call it sulforophane as if it's part of you know sulforophane as if it's part of you know sulforophane as if it's part of you know the plant but it's not. Just so you the plant but it's not. Just so you the plant but it's not. Just so you know. know. know. >> Yeah. >> Yeah. >> Sulfurophane, like I said, it's >> Sulfurophane, like I said, it's >> Sulfurophane, like I said, it's something that's formed in these something that's formed in these something that's formed in these cruciferous vegetables. Broccoli cruciferous vegetables. Broccoli cruciferous vegetables. Broccoli sprouts, the young young sprout of sprouts, the young young sprout of sprouts, the young young sprout of broccoli actually is the best source of broccoli actually is the best source of broccoli actually is the best source of it. It has 100 times more of that active it. It has 100 times more of that active it. It has 100 times more of that active precursor glucaraphin than mature precursor glucaraphin than mature precursor glucaraphin than mature broccoli. So that's the best dietary broccoli. So that's the best dietary broccoli. So that's the best dietary source of it. source of it. source of it. >> Are you growing your own broccoli >> Are you growing your own broccoli >> Are you growing your own broccoli sprouts or are you doing off the shelf sprouts or are you doing off the shelf sprouts or are you doing off the shelf now? now?
16:00now? >> I'm off the shelf now. I used to. I used >> I'm off the shelf now. I used to. I used >> I'm off the shelf now. I used to. I used to. It's work. It's not that much work, to. It's work. It's not that much work, to. It's work. It's not that much work, but it is work. But you also like you but it is work. But you also like you but it is work. But you also like you have to be very fidious about not having have to be very fidious about not having have to be very fidious about not having it contaminated. And that's where the it contaminated. And that's where the it contaminated. And that's where the real work comes in. real work comes in. real work comes in. >> But I like it because there are people >> But I like it because there are people >> But I like it because there are people that can't afford the supplement and that can't afford the supplement and that can't afford the supplement and this gives them another another way to this gives them another another way to this gives them another another way to to basically get it. Yeah. For cheap. So to basically get it. Yeah. For cheap. So to basically get it. Yeah. For cheap. So the reason I really like sulfurophane the reason I really like sulfurophane the reason I really like sulfurophane and why I want both my parents on it and and why I want both my parents on it and and why I want both my parents on it and my mom has been taking it, we can talk my mom has been taking it, we can talk my mom has been taking it, we can talk about that in a minute, is because it is about that in a minute, is because it is about that in a minute, is because it is the most potent dietary activator of the most potent dietary activator of the most potent dietary activator of this system that we have called NRF2, this system that we have called NRF2, this system that we have called NRF2, which is this major system. It's a which is this major system. It's a which is this major system. It's a basically a transcription factor that basically a transcription factor that basically a transcription factor that activates a lot of different genes activates a lot of different genes activates a lot of different genes inside of our body. And it activates inside of our body. And it activates inside of our body. And it activates genes that are involved in stress. It genes that are involved in stress. It genes that are involved in stress. It activates a lot of what are called activates a lot of what are called activates a lot of what are called stress response genes. And these are the stress response genes. And these are the stress response genes. And these are the kind of things that are activated when kind of things that are activated when kind of things that are activated when you're doing stressful things like you're doing stressful things like you're doing stressful things like exercise or you know if you're fasting. exercise or you know if you're fasting. exercise or you know if you're fasting. >> Yeah. >> Yeah. >> So you really want this pathway to be >> So you really want this pathway to be >> So you really want this pathway to be active active active >> because a little bit of stress right >> because a little bit of stress right
17:00>> because a little bit of stress right it's like chronic overdose of stress bad it's like chronic overdose of stress bad it's like chronic overdose of stress bad but little doses of stress has this I but little doses of stress has this I but little doses of stress has this I guess what would you call it hormetic guess what would you call it hormetic guess what would you call it hormetic effect. effect. effect. >> Exactly. >> Exactly. >> Exactly. >> Right. Am I getting that right? Yeah. >> Right. Am I getting that right? Yeah. >> Right. Am I getting that right? Yeah. >> Yeah. You nailed it. So essentially >> Yeah. You nailed it. So essentially >> Yeah. You nailed it. So essentially we're talking about what is sometimes we're talking about what is sometimes we're talking about what is sometimes called ustress or good stress. It's called ustress or good stress. It's called ustress or good stress. It's these small doses of stress where, you these small doses of stress where, you these small doses of stress where, you know, your body's responding to that know, your body's responding to that know, your body's responding to that stress by activating all these stress by activating all these stress by activating all these beneficial pathways that deal with beneficial pathways that deal with beneficial pathways that deal with stress. Whether we're talking about stress. Whether we're talking about stress. Whether we're talking about antioxidant pathways, anti-inflammatory antioxidant pathways, anti-inflammatory antioxidant pathways, anti-inflammatory pathways, pathways involved in clearing pathways, pathways involved in clearing pathways, pathways involved in clearing out damage, you know, damaged stuff from out damage, you know, damaged stuff from out damage, you know, damaged stuff from your cells like autophagy, just all your cells like autophagy, just all your cells like autophagy, just all sorts of beneficial stuff, right? Those sorts of beneficial stuff, right? Those sorts of beneficial stuff, right? Those pathways are activated for a longer pathways are activated for a longer pathways are activated for a longer period of time than the acute stress period of time than the acute stress period of time than the acute stress that you're giving it. So in this case that you're giving it. So in this case that you're giving it. So in this case the sulurophane is a little bit of an the sulurophane is a little bit of an the sulurophane is a little bit of an acute stress like polyphenols in general acute stress like polyphenols in general acute stress like polyphenols in general are. are. are. >> Mhm. >> Mhm. >> The amount of time that you're ingesting >> The amount of time that you're ingesting >> The amount of time that you're ingesting that polyphenol is very small and that polyphenol is very small and that polyphenol is very small and digesting it. The reality is is that digesting it. The reality is is that digesting it. The reality is is that it's activating these stress response it's activating these stress response it's activating these stress response pathways that last you know on the pathways that last you know on the pathways that last you know on the orders of like 24 to 48 hours sometimes orders of like 24 to 48 hours sometimes orders of like 24 to 48 hours sometimes longer. So you're having this beneficial
18:00longer. So you're having this beneficial longer. So you're having this beneficial effect effect effect >> that's overall beneficial from that >> that's overall beneficial from that >> that's overall beneficial from that little bit of stress. And so sulurophane little bit of stress. And so sulurophane little bit of stress. And so sulurophane activates NRF2 and one of the main activates NRF2 and one of the main activates NRF2 and one of the main pathways that it's activating is pathways that it's activating is pathways that it's activating is increasing glutathione production and increasing glutathione production and increasing glutathione production and it's been shown in a couple different it's been shown in a couple different it's been shown in a couple different human studies that it increases human studies that it increases human studies that it increases glutathione in both plasma but also in glutathione in both plasma but also in glutathione in both plasma but also in the brain. the brain. >> Yeah, >> Yeah, >> Yeah, >> glutathione is the major antioxidant >> glutathione is the major antioxidant >> glutathione is the major antioxidant that we have in our body and it's very that we have in our body and it's very that we have in our body and it's very important in the brain. super important important in the brain. super important important in the brain. super important for not only preventing brain aging but for not only preventing brain aging but for not only preventing brain aging but also for dealing with dysfunction in the also for dealing with dysfunction in the also for dealing with dysfunction in the case of acute injury like traumatic case of acute injury like traumatic case of acute injury like traumatic brain injury or in the case of brain injury or in the case of brain injury or in the case of Alzheimer's disease or Parkinson's Alzheimer's disease or Parkinson's Alzheimer's disease or Parkinson's disease which are other types of injury disease which are other types of injury disease which are other types of injury on the brain glutathione plays a big on the brain glutathione plays a big on the brain glutathione plays a big role there and so I obviously would want role there and so I obviously would want role there and so I obviously would want my dad to be taking sulfurophane and my dad to be taking sulfurophane and my dad to be taking sulfurophane and there's a supplement out there that I there's a supplement out there that I there's a supplement out there that I use that has been used in many like 12 use that has been used in many like 12 use that has been used in many like 12 or so different studies and so it's you or so different studies and so it's you or so different studies and so it's you know been shown to be beneficial across know been shown to be beneficial across know been shown to be beneficial across the board and that is something that I the board and that is something that I the board and that is something that I do give my mom. Now the reason I gave it do give my mom. Now the reason I gave it do give my mom. Now the reason I gave it to my mom well I was kind of hoping my
19:00to my mom well I was kind of hoping my to my mom well I was kind of hoping my mom interestingly has two other types of mom interestingly has two other types of mom interestingly has two other types of sort of brain dysfunction um problems sort of brain dysfunction um problems sort of brain dysfunction um problems but they're not neurodeenerative in the but they're not neurodeenerative in the but they're not neurodeenerative in the sense of Alzheimer's disease and sense of Alzheimer's disease and sense of Alzheimer's disease and Parkinson's disease are it's kind of Parkinson's disease are it's kind of Parkinson's disease are it's kind of like a something going wrong in the like a something going wrong in the like a something going wrong in the brain and it it affects her motor brain and it it affects her motor brain and it it affects her motor control. So she has tremors. She has control. So she has tremors. She has control. So she has tremors. She has essential tremor and she has orthostatic essential tremor and she has orthostatic essential tremor and she has orthostatic tremor. And I have secretly wanted the tremor. And I have secretly wanted the tremor. And I have secretly wanted the increase in glutathione to increase in glutathione to increase in glutathione to affect those tremors. affect those tremors. affect those tremors. But when I gave the sulfurophane to my But when I gave the sulfurophane to my But when I gave the sulfurophane to my mom, because I knew the placebo effect, mom, because I knew the placebo effect, mom, because I knew the placebo effect, I did tell her that we were using it to I did tell her that we were using it to I did tell her that we were using it to detoxify these chemicals that are detoxify these chemicals that are detoxify these chemicals that are associated with plastic like BPA because associated with plastic like BPA because associated with plastic like BPA because that's also been something that I'm I'm that's also been something that I'm I'm that's also been something that I'm I'm using sulfurophane for because that NRF2 using sulfurophane for because that NRF2 using sulfurophane for because that NRF2 pathway does activate what are called pathway does activate what are called pathway does activate what are called phase 2 detoxification enzymes. And it's phase 2 detoxification enzymes. And it's phase 2 detoxification enzymes. And it's been shown to detoxify. Even if you're been shown to detoxify. Even if you're been shown to detoxify. Even if you're living in like a city like New York or living in like a city like New York or living in like a city like New York or LA where there's a lot of air pollution, LA where there's a lot of air pollution, LA where there's a lot of air pollution, it's been shown to detoxify benzene. it's been shown to detoxify benzene. it's been shown to detoxify benzene. Within 24 hours, people start excreting
20:00Within 24 hours, people start excreting Within 24 hours, people start excreting 60% more benzene from their body. Now, 60% more benzene from their body. Now, 60% more benzene from their body. Now, benzene is something that is found in benzene is something that is found in benzene is something that is found in air pollution. It's also in cigarettes. air pollution. It's also in cigarettes. air pollution. It's also in cigarettes. >> Yes. Don't drink your own urine if >> Yes. Don't drink your own urine if >> Yes. Don't drink your own urine if you're taking sulurophane is what you're you're taking sulurophane is what you're you're taking sulurophane is what you're saying. saying. saying. >> Definitely don't do that. But also, if >> Definitely don't do that. But also, if >> Definitely don't do that. But also, if you're living in a polluted place, I you're living in a polluted place, I you're living in a polluted place, I tell all my friends in LA, I'm like, tell all my friends in LA, I'm like, tell all my friends in LA, I'm like, "You have to be taking sulfurophane. "You have to be taking sulfurophane. "You have to be taking sulfurophane. It's a non-negotiable, right?" So I told It's a non-negotiable, right?" So I told It's a non-negotiable, right?" So I told her to take the sulfurophane because I her to take the sulfurophane because I her to take the sulfurophane because I wanted her to detoxify BPA because she wanted her to detoxify BPA because she wanted her to detoxify BPA because she does eat a lot of processed foods and does eat a lot of processed foods and does eat a lot of processed foods and stuff which are found in plastic. stuff which are found in plastic. stuff which are found in plastic. Anyway, so she started taking it and she Anyway, so she started taking it and she Anyway, so she started taking it and she came back to me and told me that it was came back to me and told me that it was came back to me and told me that it was helping her tremors and that she wanted helping her tremors and that she wanted helping her tremors and that she wanted more. more. more. >> How long did that take? >> How long did that take? >> How long did that take? >> Not long. It was actually I think within >> Not long. It was actually I think within >> Not long. It was actually I think within a week or so, maybe maybe two. a week or so, maybe maybe two. a week or so, maybe maybe two. >> It was very quick. >> It was very quick. >> It was very quick. >> Yeah, it's wild. >> Yeah, it's wild. >> Yeah, it's wild. >> And she is religious about it. I buy it >> And she is religious about it. I buy it >> And she is religious about it. I buy it for her and I give her, you know, these for her and I give her, you know, these for her and I give her, you know, these these bottles and these bottles and these bottles and >> she she takes two a day and she takes a >> she she takes two a day and she takes a >> she she takes two a day and she takes a certain brand called Avacol. I don't certain brand called Avacol. I don't certain brand called Avacol. I don't have any affiliation with them. They're have any affiliation with them. They're have any affiliation with them. They're a brand that again 12 different a brand that again 12 different a brand that again 12 different published studies using their their published studies using their their published studies using their their supplement supplement supplement >> AV MAC.
21:00>> AV MAC. >> AV MAC. >> That's right. >> That's right. >> That's right. >> Amma. >> Amma. >> Amma. >> Yeah. And she takes two of their >> Yeah. And she takes two of their >> Yeah. And she takes two of their advanced formula. advanced formula. advanced formula. So she's taking that, she's taking the So she's taking that, she's taking the So she's taking that, she's taking the multivitamin, the vitamin D, and she's multivitamin, the vitamin D, and she's multivitamin, the vitamin D, and she's also taking the omega-3. also taking the omega-3. also taking the omega-3. She's doing great. What's funny is that She's doing great. What's funny is that She's doing great. What's funny is that I I was able to then get her into I I was able to then get her into I I was able to then get her into CrossFit CrossFit CrossFit and I don't know if it's because her her and I don't know if it's because her her and I don't know if it's because her her tremors I think her her tremors have tremors I think her her tremors have tremors I think her her tremors have lessened a bit and so she's been more lessened a bit and so she's been more lessened a bit and so she's been more active and wanting to be more active active and wanting to be more active active and wanting to be more active like she's out dancing more. My mom like she's out dancing more. My mom like she's out dancing more. My mom likes to dance and I mentioned how I likes to dance and I mentioned how I likes to dance and I mentioned how I really wanted to get her into a senior's really wanted to get her into a senior's really wanted to get her into a senior's CrossFit class and she sees me do it. I CrossFit class and she sees me do it. I CrossFit class and she sees me do it. I have a coach come to my house and do we have a coach come to my house and do we have a coach come to my house and do we do CrossFit training at my house or my do CrossFit training at my house or my do CrossFit training at my house or my mom has seen me doing it and she's been mom has seen me doing it and she's been mom has seen me doing it and she's been interested in it and I told her that interested in it and I told her that interested in it and I told her that there's a great senior's class and I there's a great senior's class and I there's a great senior's class and I would be willing to you know pay for it would be willing to you know pay for it would be willing to you know pay for it and get her in it. It would be huge and and get her in it. It would be huge and and get her in it. It would be huge and she's been doing it now for a couple of she's been doing it now for a couple of she's been doing it now for a couple of months maybe like three or four months months maybe like three or four months months maybe like three or four months >> and she goes three times a week and she >> and she goes three times a week and she >> and she goes three times a week and she loves it. She loves it. She's made
22:00loves it. She loves it. She's made loves it. She loves it. She's made friends there. friends there. friends there. Sometimes the coaches take videos and Sometimes the coaches take videos and Sometimes the coaches take videos and she sends them to me. She sends them to she sends them to me. She sends them to she sends them to me. She sends them to her friends. She's so proud. You know, her friends. She's so proud. You know, her friends. She's so proud. You know, she's doing kettle bell swings. She's she's doing kettle bell swings. She's she's doing kettle bell swings. She's doing wall squats. I mean, it's amazing. doing wall squats. I mean, it's amazing. doing wall squats. I mean, it's amazing. >> Go, mom. That's amazing. >> Go, mom. That's amazing. >> Go, mom. That's amazing. >> It's a very different type of atmosphere >> It's a very different type of atmosphere >> It's a very different type of atmosphere than your usual CrossFit class would be, than your usual CrossFit class would be, than your usual CrossFit class would be, right? You're aware that these are right? You're aware that these are right? You're aware that these are seniors and so they're not doing, you seniors and so they're not doing, you seniors and so they're not doing, you know, barbell like squatting like heavy know, barbell like squatting like heavy know, barbell like squatting like heavy weights and stuff. There's they start weights and stuff. There's they start weights and stuff. There's they start out with wall squats and then they're, out with wall squats and then they're, out with wall squats and then they're, you know, squatting with just like a you know, squatting with just like a you know, squatting with just like a really light bar and it's it's really really light bar and it's it's really really light bar and it's it's really great. Let me hop in for a second here great. Let me hop in for a second here great. Let me hop in for a second here and I want to know if there's anything and I want to know if there's anything and I want to know if there's anything else to add to that, but we've talked else to add to that, but we've talked else to add to that, but we've talked about this. You and I are texted a hell about this. You and I are texted a hell about this. You and I are texted a hell of a lot about it that I have of a lot about it that I have of a lot about it that I have Alzheimer's in my family. I have now Alzheimer's in my family. I have now Alzheimer's in my family. I have now have multiple have multiple have multiple relatives who are moderate to advance relatives who are moderate to advance relatives who are moderate to advance with respect to Alzheimer's. Uh saw my with respect to Alzheimer's. Uh saw my with respect to Alzheimer's. Uh saw my grandmother disintegrate. grandmother disintegrate. grandmother disintegrate. Terrifying to watch and terrifying to Terrifying to watch and terrifying to Terrifying to watch and terrifying to imagine yourself experiencing the same imagine yourself experiencing the same imagine yourself experiencing the same thing. And also at least one of them is
23:00thing. And also at least one of them is thing. And also at least one of them is APOE33 APOE33 APOE33 and I'm APOE34. So I'm like, well, wait and I'm APOE34. So I'm like, well, wait and I'm APOE34. So I'm like, well, wait a second. If that is where they are a second. If that is where they are a second. If that is where they are right now and I'm at hypothetically 2.5x right now and I'm at hypothetically 2.5x right now and I'm at hypothetically 2.5x greater risk of developing Alzheimer's greater risk of developing Alzheimer's greater risk of developing Alzheimer's disease AD, I should really double down disease AD, I should really double down disease AD, I should really double down on paying attention to as much as on paying attention to as much as on paying attention to as much as possible for myself, certainly for them possible for myself, certainly for them possible for myself, certainly for them as well, but the earlier the as well, but the earlier the as well, but the earlier the intervention, intervention, intervention, the better the outcomes generally. So, the better the outcomes generally. So, the better the outcomes generally. So, I've been looking at all sorts of things I've been looking at all sorts of things I've been looking at all sorts of things and just to reiterate a few things you and just to reiterate a few things you and just to reiterate a few things you said. So, on the omega-3 side of things, said. So, on the omega-3 side of things, said. So, on the omega-3 side of things, just like with sulforophane, not all just like with sulforophane, not all just like with sulforophane, not all brands are created equal, right? There's brands are created equal, right? There's brands are created equal, right? There's a lot of garbage floating around out a lot of garbage floating around out a lot of garbage floating around out there. Would you say neither of us have there. Would you say neither of us have there. Would you say neither of us have any affiliation with this company, but I any affiliation with this company, but I any affiliation with this company, but I know our mutual friend Kevin Rose had know our mutual friend Kevin Rose had know our mutual friend Kevin Rose had this particular brand tested that I this particular brand tested that I this particular brand tested that I guess it's 1 o guess it's 1 o guess it's 1 o pure encapsulations. Is that what you pure encapsulations. Is that what you pure encapsulations. Is that what you have your your parents taking or did you have your your parents taking or did you have your your parents taking or did you use a different brand? So with my dad,
24:00use a different brand? So with my dad, use a different brand? So with my dad, he is now taking the Zyogen brand, which he is now taking the Zyogen brand, which he is now taking the Zyogen brand, which is also very good. And the reason for is also very good. And the reason for is also very good. And the reason for that is because it's higher DHA. that is because it's higher DHA. that is because it's higher DHA. >> I see. >> I see. >> I see. >> Which is what I wanted. >> Which is what I wanted. >> Which is what I wanted. >> My mom is taking the one. >> My mom is taking the one. >> My mom is taking the one. >> Got it. Cool. >> Got it. Cool. >> Got it. Cool. >> Both those brands, by the way, are >> Both those brands, by the way, are >> Both those brands, by the way, are great. They both been third party tested great. They both been third party tested great. They both been third party tested and have very high quality fish oil. And and have very high quality fish oil. And and have very high quality fish oil. And I don't have affiliation with either of I don't have affiliation with either of I don't have affiliation with either of them. them. them. >> Yep. I've got my parents on those. I'm >> Yep. I've got my parents on those. I'm >> Yep. I've got my parents on those. I'm taking those. You mentioned luteine and taking those. You mentioned luteine and taking those. You mentioned luteine and zeazanthin which uh is is good for quite zeazanthin which uh is is good for quite zeazanthin which uh is is good for quite a few things. Now for those people who a few things. Now for those people who a few things. Now for those people who may be interested and this probably may be interested and this probably may be interested and this probably won't help me with my particular won't help me with my particular won't help me with my particular presbopia so age related visual decline presbopia so age related visual decline presbopia so age related visual decline particularly with near work reading a particularly with near work reading a particularly with near work reading a book let's say but a reds too people book let's say but a reds too people book let's say but a reds too people could check out studies that have been could check out studies that have been could check out studies that have been done on a reds 2 and two of the done on a reds 2 and two of the done on a reds 2 and two of the principal ingredients are lutein and principal ingredients are lutein and principal ingredients are lutein and zeazanthin zeazanthin zeazanthin so there's that now also have been very so there's that now also have been very so there's that now also have been very very curious about how to activate some
25:00very curious about how to activate some very curious about how to activate some of the pathways that you mentioned. of the pathways that you mentioned. of the pathways that you mentioned. Sulfurophane would be a good option for Sulfurophane would be a good option for Sulfurophane would be a good option for that. that. that. Also looking at, and we don't have to Also looking at, and we don't have to Also looking at, and we don't have to spend a ton of time on this, but spend a ton of time on this, but spend a ton of time on this, but exogenous ketones, right? Because exogenous ketones, right? Because exogenous ketones, right? Because ideally, sure, I would have my parents ideally, sure, I would have my parents ideally, sure, I would have my parents maybe do intermittent fasting or some maybe do intermittent fasting or some maybe do intermittent fasting or some extended fasts. I don't think that's extended fasts. I don't think that's extended fasts. I don't think that's going to happen for a million different going to happen for a million different going to happen for a million different reasons, but perhaps exogenous ketones reasons, but perhaps exogenous ketones reasons, but perhaps exogenous ketones and have looked at that. This is kind of and have looked at that. This is kind of and have looked at that. This is kind of a work in progress. I'm I've been doing a work in progress. I'm I've been doing a work in progress. I'm I've been doing and I know you have too. Lots of and I know you have too. Lots of and I know you have too. Lots of self-experimentation. But there are some self-experimentation. But there are some self-experimentation. But there are some case studies in the literature. One of case studies in the literature. One of case studies in the literature. One of which you sent to me that are pretty which you sent to me that are pretty which you sent to me that are pretty interesting looking at interesting looking at interesting looking at administration. administration. administration. In other words, giving an older patient In other words, giving an older patient In other words, giving an older patient with Alzheimer's disease with Alzheimer's disease with Alzheimer's disease oral exogenous ketones. They tend to oral exogenous ketones. They tend to oral exogenous ketones. They tend to taste like jet fuel. They're not tasty. taste like jet fuel. They're not tasty. taste like jet fuel. They're not tasty. But the effects of at least in these But the effects of at least in these But the effects of at least in these case studies are pretty remarkable. case studies are pretty remarkable. case studies are pretty remarkable. Now granted, with the monoester they use
26:00Now granted, with the monoester they use Now granted, with the monoester they use in some of these, the offtheshelf cost in some of these, the offtheshelf cost in some of these, the offtheshelf cost per day would be like $150 or something per day would be like $150 or something per day would be like $150 or something like that, maybe even more. So there's a like that, maybe even more. So there's a like that, maybe even more. So there's a sort of a cost question. But I'm just sort of a cost question. But I'm just sort of a cost question. But I'm just going to throw a couple of more things going to throw a couple of more things going to throw a couple of more things out there that are on my mind. So you out there that are on my mind. So you out there that are on my mind. So you mentioned the exercise piece. This has mentioned the exercise piece. This has mentioned the exercise piece. This has been so important been so important been so important for me. So, I've hired a trainer and I for me. So, I've hired a trainer and I for me. So, I've hired a trainer and I realized my parents are kind of sneaky realized my parents are kind of sneaky realized my parents are kind of sneaky and sometimes a little I don't want to and sometimes a little I don't want to and sometimes a little I don't want to say passive aggressive, but they they'll say passive aggressive, but they they'll say passive aggressive, but they they'll say they're going to do something to say they're going to do something to say they're going to do something to please me and then they won't do it. So, please me and then they won't do it. So, please me and then they won't do it. So, getting the trainer to actually pick getting the trainer to actually pick getting the trainer to actually pick them up at their house them up at their house them up at their house is is is something that I decided to do is something that I decided to do is something that I decided to do because there there are a lot of reasons because there there are a lot of reasons because there there are a lot of reasons exercise is amazing. One of which is the exercise is amazing. One of which is the exercise is amazing. One of which is the natural release of cloth. And people can natural release of cloth. And people can natural release of cloth. And people can look this up. I'm hoping that you'll be look this up. I'm hoping that you'll be look this up. I'm hoping that you'll be able to inject this in the next handful able to inject this in the next handful able to inject this in the next handful of years. We'll see in humans, but K L O of years. We'll see in humans, but K L O of years. We'll see in humans, but K L O T H O also worth checking out.
27:00T H O also worth checking out. T H O also worth checking out. Anything else that you would add to that Anything else that you would add to that Anything else that you would add to that or any commentary you want to sprinkle or any commentary you want to sprinkle or any commentary you want to sprinkle in? Am I missing any criticals? in? Am I missing any criticals? in? Am I missing any criticals? Multivitamin. Multivitamin. Multivitamin. >> There's definitely commentary. There's >> There's definitely commentary. There's >> There's definitely commentary. There's commentary, but we can get into that if commentary, but we can get into that if commentary, but we can get into that if you want to go dive into the why the you want to go dive into the why the you want to go dive into the why the ketone nesters are beneficial and ketone nesters are beneficial and ketone nesters are beneficial and >> yeah, >> yeah, >> yeah, >> and why the exercise is beneficial. We >> and why the exercise is beneficial. We >> and why the exercise is beneficial. We can go into that because I'm I love can go into that because I'm I love can go into that because I'm I love talking about it. talking about it. talking about it. >> Yeah, this is going to be a >> Yeah, this is going to be a >> Yeah, this is going to be a conversation, right, just between you conversation, right, just between you conversation, right, just between you and me. That's how I treat all these and me. That's how I treat all these and me. That's how I treat all these things. And I'm I'm very self-interested things. And I'm I'm very self-interested things. And I'm I'm very self-interested because I think the personal is the most because I think the personal is the most because I think the personal is the most universal. Maybe that's just an excuse universal. Maybe that's just an excuse universal. Maybe that's just an excuse to make this all about what I want. But to make this all about what I want. But to make this all about what I want. But we have been texting also because I told we have been texting also because I told we have been texting also because I told you I've been thinking about doing a you I've been thinking about doing a you I've been thinking about doing a 14-day fast. And actually, I ratcheted 14-day fast. And actually, I ratcheted 14-day fast. And actually, I ratcheted that back from doing a 30-day fast. that back from doing a 30-day fast. that back from doing a 30-day fast. And I've done 10 days before water only. And I've done 10 days before water only. And I've done 10 days before water only. I've done lots of 7 days. And part of I've done lots of 7 days. And part of I've done lots of 7 days. And part of the reason is I think I would be better the reason is I think I would be better the reason is I think I would be better equipped now to do longer fasts because equipped now to do longer fasts because equipped now to do longer fasts because of the intermittent fasting I've been
28:00of the intermittent fasting I've been of the intermittent fasting I've been doing. And this ties into the doing. And this ties into the doing. And this ties into the conversation around the parents because conversation around the parents because conversation around the parents because what I have noticed what I have noticed what I have noticed is for instance doing 168 fasting which is for instance doing 168 fasting which is for instance doing 168 fasting which was there's and I'm so sorry the was there's and I'm so sorry the was there's and I'm so sorry the scientist you mentioned before whose scientist you mentioned before whose scientist you mentioned before whose podcast interview I listened to on your podcast interview I listened to on your podcast interview I listened to on your podcast what was his name again? podcast what was his name again? podcast what was his name again? >> Dr. Mark Matson. >> Dr. Mark Matson. >> Dr. Mark Matson. >> Yeah Mark Matson amazing amazing >> Yeah Mark Matson amazing amazing >> Yeah Mark Matson amazing amazing scientist fantastic conversation lot of scientist fantastic conversation lot of scientist fantastic conversation lot of seinal work related to intermittent seinal work related to intermittent seinal work related to intermittent fasting. So 168 what does that actually fasting. So 168 what does that actually fasting. So 168 what does that actually mean? I did this today. I've done this mean? I did this today. I've done this mean? I did this today. I've done this most days now, which is basically eating most days now, which is basically eating most days now, which is basically eating between, for me, it's like 2 p.m. and 10 between, for me, it's like 2 p.m. and 10 between, for me, it's like 2 p.m. and 10 p.m. There are arguments that it should p.m. There are arguments that it should p.m. There are arguments that it should be shifted earlier, like noon to 8:00 be shifted earlier, like noon to 8:00 be shifted earlier, like noon to 8:00 p.m. or something like that. But p.m. or something like that. But p.m. or something like that. But socially, just practically, again, socially, just practically, again, socially, just practically, again, coming back to compliance, like the good coming back to compliance, like the good coming back to compliance, like the good system you do being better than the system you do being better than the system you do being better than the perfect system you don't, generally it's perfect system you don't, generally it's perfect system you don't, generally it's like 2 to 9:00 p.m. is when I eat and like 2 to 9:00 p.m. is when I eat and like 2 to 9:00 p.m. is when I eat and then I fast the rest of the time. And then I fast the rest of the time. And then I fast the rest of the time. And for the first like 5 to seven days,
29:00for the first like 5 to seven days, for the first like 5 to seven days, pretty grumpy, kind of pissy, I'm not pretty grumpy, kind of pissy, I'm not pretty grumpy, kind of pissy, I'm not going to lie. You know, sent some emails going to lie. You know, sent some emails going to lie. You know, sent some emails that I probably shouldn't have. But then that I probably shouldn't have. But then that I probably shouldn't have. But then once I adapted, I did a recent set of once I adapted, I did a recent set of once I adapted, I did a recent set of labs and they're my best set of labs labs and they're my best set of labs labs and they're my best set of labs that I've seen. I can't solely attribute that I've seen. I can't solely attribute that I've seen. I can't solely attribute it to the intermittent fasting, but the it to the intermittent fasting, but the it to the intermittent fasting, but the best set of labs I've had in ages on best set of labs I've had in ages on best set of labs I've had in ages on things that were very hard to move things that were very hard to move things that were very hard to move prior. also did an oral glucose prior. also did an oral glucose prior. also did an oral glucose tolerance test and my sort of insulin tolerance test and my sort of insulin tolerance test and my sort of insulin sensitivity and glucose management the sensitivity and glucose management the sensitivity and glucose management the best it's been in ages. So I was like, best it's been in ages. So I was like, best it's been in ages. So I was like, "Okay, that's really interesting." The "Okay, that's really interesting." The "Okay, that's really interesting." The last time I did a 7-day fast, it was last time I did a 7-day fast, it was last time I did a 7-day fast, it was kind of brutal. I hadn't done one in a kind of brutal. I hadn't done one in a kind of brutal. I hadn't done one in a few years, and I don't think my few years, and I don't think my few years, and I don't think my metabolic machinery was ready for the metabolic machinery was ready for the metabolic machinery was ready for the task. Very unpleasant, but I have some task. Very unpleasant, but I have some task. Very unpleasant, but I have some chronic inflammation or at least chronic chronic inflammation or at least chronic chronic inflammation or at least chronic pain in my low back. And after doing pain in my low back. And after doing pain in my low back. And after doing that 7-day fast, I had 4 weeks of zero that 7-day fast, I had 4 weeks of zero that 7-day fast, I had 4 weeks of zero symptoms. And that's the first time in 3 symptoms. And that's the first time in 3 symptoms. And that's the first time in 3 years that that's been the case. So I years that that's been the case. So I years that that's been the case. So I was like, "Okay, that's pretty was like, "Okay, that's pretty was like, "Okay, that's pretty interesting." And so I've ended up interesting." And so I've ended up interesting." And so I've ended up harassing you with all sorts of harassing you with all sorts of harassing you with all sorts of questions such as, "Well, what if I had
30:00questions such as, "Well, what if I had questions such as, "Well, what if I had a little bit of heavy cream in my coffee a little bit of heavy cream in my coffee a little bit of heavy cream in my coffee in the morning?" So it's kind of dirty in the morning?" So it's kind of dirty in the morning?" So it's kind of dirty fasting, but if I did that, what am I fasting, but if I did that, what am I fasting, but if I did that, what am I what am I accepting as a compromise or a what am I accepting as a compromise or a what am I accepting as a compromise or a penalty, if anything? Because then I penalty, if anything? Because then I penalty, if anything? Because then I think of say Longo's work and others think of say Longo's work and others think of say Longo's work and others looking at fast mimicking diets where looking at fast mimicking diets where looking at fast mimicking diets where I'm like well wait a second these people I'm like well wait a second these people I'm like well wait a second these people are doing let's just say 5 days of fast are doing let's just say 5 days of fast are doing let's just say 5 days of fast mimicking dieting per month for 3 months mimicking dieting per month for 3 months mimicking dieting per month for 3 months straight and they seem to have all these straight and they seem to have all these straight and they seem to have all these benefits that maybe of lower magnitude benefits that maybe of lower magnitude benefits that maybe of lower magnitude but mirror water fasting on some level but mirror water fasting on some level but mirror water fasting on some level but they're consuming a few hundred but they're consuming a few hundred but they're consuming a few hundred calories let's just say for simplicity calories let's just say for simplicity calories let's just say for simplicity per day of those 5 days of quote unquote per day of those 5 days of quote unquote per day of those 5 days of quote unquote fasting. If you look at the actual meal fasting. If you look at the actual meal fasting. If you look at the actual meal composition, it ends up being very low composition, it ends up being very low composition, it ends up being very low calorie keto. Basically, very low calorie keto. Basically, very low calorie keto. Basically, very low calorie keto with very low protein, like calorie keto with very low protein, like calorie keto with very low protein, like 10% or less, avoiding animal products. 10% or less, avoiding animal products. 10% or less, avoiding animal products. That's the basic way that I've been That's the basic way that I've been That's the basic way that I've been thinking of it. And thinking of it. And thinking of it. And so I was like, well, should I do
31:00so I was like, well, should I do so I was like, well, should I do something like Will Helmina in Germany something like Will Helmina in Germany something like Will Helmina in Germany who have again quote unquote fasted who have again quote unquote fasted who have again quote unquote fasted thousands of people, but they do give thousands of people, but they do give thousands of people, but they do give them bone broth, a little bit of juice. them bone broth, a little bit of juice. them bone broth, a little bit of juice. It's it's akin to the fast mimicking It's it's akin to the fast mimicking It's it's akin to the fast mimicking diet, but they they'll do that with diet, but they they'll do that with diet, but they they'll do that with people for 30, 60, 90 days, or am I people for 30, 60, 90 days, or am I people for 30, 60, 90 days, or am I better off doing shorter water fasts or better off doing shorter water fasts or better off doing shorter water fasts or maybe even a 14-day water fast. And a maybe even a 14-day water fast. And a maybe even a 14-day water fast. And a lot of the questions came down to I know lot of the questions came down to I know lot of the questions came down to I know this is a mouthful, but as you know, this is a mouthful, but as you know, this is a mouthful, but as you know, I've been thinking about this non-stop. I've been thinking about this non-stop. I've been thinking about this non-stop. I was up until 2 a.m. this morning I was up until 2 a.m. this morning I was up until 2 a.m. this morning reading really really old stuff out of reading really really old stuff out of reading really really old stuff out of the Soviet Union on on psychiatric the Soviet Union on on psychiatric the Soviet Union on on psychiatric clinics fasting patients for clinics fasting patients for clinics fasting patients for schizophrenia. schizophrenia. schizophrenia. And so that tells you metabolic And so that tells you metabolic And so that tells you metabolic psychiatry also goes back a long long psychiatry also goes back a long long psychiatry also goes back a long long long time. Not to mention ketogenic diet long time. Not to mention ketogenic diet long time. Not to mention ketogenic diet for epilepsy, right? So there are a lot for epilepsy, right? So there are a lot for epilepsy, right? So there are a lot of similarities. But if I want the of similarities. But if I want the of similarities. But if I want the benefits, as many benefits as possible benefits, as many benefits as possible benefits, as many benefits as possible with the least pain possible, with the least pain possible, with the least pain possible, which includes not losing a ton of
32:00which includes not losing a ton of which includes not losing a ton of muscle tissue, which is not always the muscle tissue, which is not always the muscle tissue, which is not always the same thing as lean body mass, what same thing as lean body mass, what same thing as lean body mass, what should I do? Right? That's kind of the should I do? Right? That's kind of the should I do? Right? That's kind of the open question. open question. open question. And that is a huge, huge mouthful. Thank And that is a huge, huge mouthful. Thank And that is a huge, huge mouthful. Thank you for coming to my TED talk. But where you for coming to my TED talk. But where you for coming to my TED talk. But where is your current thinking is your current thinking is your current thinking when it relates to all of this stuff? when it relates to all of this stuff? when it relates to all of this stuff? And I I said earlier at the very And I I said earlier at the very And I I said earlier at the very beginning that it ties into my parents. beginning that it ties into my parents. beginning that it ties into my parents. Why is that? Because when we looked at Why is that? Because when we looked at Why is that? Because when we looked at some of my relatives and I got my docs some of my relatives and I got my docs some of my relatives and I got my docs to come in and do like a real proper to come in and do like a real proper to come in and do like a real proper full work up looking at all sorts of full work up looking at all sorts of full work up looking at all sorts of things that normally wouldn't be tested. things that normally wouldn't be tested. things that normally wouldn't be tested. Absolutely. Some metabolic syndrome, Absolutely. Some metabolic syndrome, Absolutely. Some metabolic syndrome, right? in the sense that they're highly right? in the sense that they're highly right? in the sense that they're highly highly insulin insensitive, like insulin highly insulin insensitive, like insulin highly insulin insensitive, like insulin off the charts. And it's like, okay, off the charts. And it's like, okay, off the charts. And it's like, okay, well, this has been going on for years well, this has been going on for years well, this has been going on for years to get to this point. And Alzheimer's is to get to this point. And Alzheimer's is to get to this point. And Alzheimer's is sometimes called type 3 diabetes. And sometimes called type 3 diabetes. And sometimes called type 3 diabetes. And it's like, okay, well, if I can't help it's like, okay, well, if I can't help it's like, okay, well, if I can't help them, at least I want to try to help them, at least I want to try to help them, at least I want to try to help myself and other people who might be
33:00myself and other people who might be myself and other people who might be listening at an early enough stage. So, listening at an early enough stage. So, listening at an early enough stage. So, how do you think about all this stuff? how do you think about all this stuff? how do you think about all this stuff? Well, Well, Well, there's a lot to talk about here and I there's a lot to talk about here and I there's a lot to talk about here and I think we got to kind of think we got to kind of think we got to kind of >> Yeah, chew on one bit at a time, >> Yeah, chew on one bit at a time, >> Yeah, chew on one bit at a time, >> right? Let's chew on one bit of time and >> right? Let's chew on one bit of time and >> right? Let's chew on one bit of time and zoom out for a minute and talk about zoom out for a minute and talk about zoom out for a minute and talk about this intermittent fasting concept and this intermittent fasting concept and this intermittent fasting concept and why do people want to do intermittent why do people want to do intermittent why do people want to do intermittent fasting? What are the benefits that fasting? What are the benefits that fasting? What are the benefits that they're looking for? Now, you mentioned they're looking for? Now, you mentioned they're looking for? Now, you mentioned some metabolic benefits that you had some metabolic benefits that you had some metabolic benefits that you had noticed after after doing your noticed after after doing your noticed after after doing your intermittent fasting. intermittent fasting. intermittent fasting. >> There's lots of different types of >> There's lots of different types of >> There's lots of different types of intermittent fasting. You mentioned the intermittent fasting. You mentioned the intermittent fasting. You mentioned the 168. So essentially you're talking about 168. So essentially you're talking about 168. So essentially you're talking about not eating food for a period of time not eating food for a period of time not eating food for a period of time >> and that period of time can either be 16 >> and that period of time can either be 16 >> and that period of time can either be 16 hours, it can be 24 hours, it can be hours, it can be 24 hours, it can be hours, it can be 24 hours, it can be longer in which case it would not be an longer in which case it would not be an longer in which case it would not be an intermittent fast, it would be a more intermittent fast, it would be a more intermittent fast, it would be a more prolonged fast which you also talked prolonged fast which you also talked prolonged fast which you also talked about. about. about. >> But with the with respect to the >> But with the with respect to the >> But with the with respect to the intermittent fasting, intermittent fasting, intermittent fasting, >> there are a few things that happen and >> there are a few things that happen and >> there are a few things that happen and there are a few reasons why people like there are a few reasons why people like there are a few reasons why people like to do intermittent fasting. First and to do intermittent fasting. First and to do intermittent fasting. First and foremost, I think most people like doing foremost, I think most people like doing foremost, I think most people like doing intermittent fasting is because they intermittent fasting is because they intermittent fasting is because they want to actually lose weight. And the
34:00want to actually lose weight. And the want to actually lose weight. And the weight that they want to lose is not weight that they want to lose is not weight that they want to lose is not necessarily their lean body mass. They necessarily their lean body mass. They necessarily their lean body mass. They actually want to lose their fat mass, actually want to lose their fat mass, actually want to lose their fat mass, right? So, they want to lose fat. And right? So, they want to lose fat. And right? So, they want to lose fat. And that's a big reason why people do that's a big reason why people do that's a big reason why people do intermittent fasting. intermittent fasting. >> Well, it turns out that intermittent >> Well, it turns out that intermittent >> Well, it turns out that intermittent fasting is more of a tool for weight fasting is more of a tool for weight fasting is more of a tool for weight loss. And what I mean by that is that loss. And what I mean by that is that loss. And what I mean by that is that there have been multiple studies now there have been multiple studies now there have been multiple studies now that have looked at different types of that have looked at different types of that have looked at different types of intermittent fasting in sort of a a intermittent fasting in sort of a a intermittent fasting in sort of a a community dwelling aspect where people community dwelling aspect where people community dwelling aspect where people are just kind of free to eat the way are just kind of free to eat the way are just kind of free to eat the way they're going to eat, but they are they're going to eat, but they are they're going to eat, but they are supposed to be practicing intermittent supposed to be practicing intermittent supposed to be practicing intermittent fasting. And what it's been discovered fasting. And what it's been discovered fasting. And what it's been discovered is that naturally people end up eating is that naturally people end up eating is that naturally people end up eating about 200 fewer calories per day when about 200 fewer calories per day when about 200 fewer calories per day when they're doing some form of intermittent they're doing some form of intermittent they're doing some form of intermittent fasting. So if they're eating all their fasting. So if they're eating all their fasting. So if they're eating all their food within an 8 or 10 hour period, for food within an 8 or 10 hour period, for food within an 8 or 10 hour period, for example, usually they'll eat their food example, usually they'll eat their food example, usually they'll eat their food within a 10-hour period and then they'll within a 10-hour period and then they'll within a 10-hour period and then they'll fast for 14 hours. If they do that, they fast for 14 hours. If they do that, they fast for 14 hours. If they do that, they end up actually eating 200 fewer end up actually eating 200 fewer end up actually eating 200 fewer calories. And so they end up performing calories. And so they end up performing calories. And so they end up performing what's called caloric restriction, which what's called caloric restriction, which what's called caloric restriction, which we know can lead to weight loss. And so we know can lead to weight loss. And so we know can lead to weight loss. And so a lot of the weight loss actually comes
35:00a lot of the weight loss actually comes a lot of the weight loss actually comes from reducing calorie intake. from reducing calorie intake. from reducing calorie intake. >> But that doesn't necessarily mean that >> But that doesn't necessarily mean that >> But that doesn't necessarily mean that everything that's beneficial from everything that's beneficial from everything that's beneficial from intermittent fasting comes down to intermittent fasting comes down to intermittent fasting comes down to calories, because it doesn't. But the calories, because it doesn't. But the calories, because it doesn't. But the weight loss definitely seems to come weight loss definitely seems to come weight loss definitely seems to come down to the calories because if you keep down to the calories because if you keep down to the calories because if you keep calories the same and then have people calories the same and then have people calories the same and then have people do intermittent fasting or not do intermittent fasting or not do intermittent fasting or not intermittent fasting, they won't lose intermittent fasting, they won't lose intermittent fasting, they won't lose the weight, but they will have a whole the weight, but they will have a whole the weight, but they will have a whole host of metabolic benefits. You host of metabolic benefits. You host of metabolic benefits. You mentioned glucose regulation mentioned glucose regulation mentioned glucose regulation improvements. I mean, you know, fasting improvements. I mean, you know, fasting improvements. I mean, you know, fasting glucose, postprandial glucose, HBA1C, glucose, postprandial glucose, HBA1C, glucose, postprandial glucose, HBA1C, which is a long-term marker of glucose which is a long-term marker of glucose which is a long-term marker of glucose regulation. they're, you know, lipids regulation. they're, you know, lipids regulation. they're, you know, lipids are more favorable and then they have are more favorable and then they have are more favorable and then they have improvements in blood pressure, for improvements in blood pressure, for improvements in blood pressure, for example. That's another big one that example. That's another big one that example. That's another big one that people get with a more of a longer type people get with a more of a longer type people get with a more of a longer type of intermittent fasting. So, they're of intermittent fasting. So, they're of intermittent fasting. So, they're they're fasting more like 18 hours and they're fasting more like 18 hours and they're fasting more like 18 hours and eating their food within like a 6-hour eating their food within like a 6-hour eating their food within like a 6-hour window. window. window. >> Now, that's another benefit. Now, you go >> Now, that's another benefit. Now, you go >> Now, that's another benefit. Now, you go even further, and I know this is even further, and I know this is even further, and I know this is something you're very interested in. So, something you're very interested in. So, something you're very interested in. So, beyond, you know, metabolic benefits and beyond, you know, metabolic benefits and beyond, you know, metabolic benefits and people want to get then they want to get people want to get then they want to get people want to get then they want to get into what's called ketosis.
36:00into what's called ketosis. into what's called ketosis. >> They want to be making ketones. these, >> They want to be making ketones. these, >> They want to be making ketones. these, you know, things that we're talking you know, things that we're talking you know, things that we're talking about earlier with respect to taking an about earlier with respect to taking an about earlier with respect to taking an exogenous ketoneester. Well, you make exogenous ketoneester. Well, you make exogenous ketoneester. Well, you make something naturally when you start to something naturally when you start to something naturally when you start to actually burn fat as energy. You start actually burn fat as energy. You start actually burn fat as energy. You start to make something called beta to make something called beta to make something called beta hydroxybutyrate. hydroxybutyrate. hydroxybutyrate. >> Mhm. >> Mhm. >> But it takes about 12 hours or so. It >> But it takes about 12 hours or so. It >> But it takes about 12 hours or so. It depends on the person. It depends on how depends on the person. It depends on how depends on the person. It depends on how heavy of a carb diet they eat or how heavy of a carb diet they eat or how heavy of a carb diet they eat or how physically active they are. It can be a physically active they are. It can be a physically active they are. It can be a range, right? range, right? range, right? >> So, if someone's doing a more ketogenic >> So, if someone's doing a more ketogenic >> So, if someone's doing a more ketogenic type of diet, they can actually deplete type of diet, they can actually deplete type of diet, they can actually deplete their liver glycogen quicker than 12 their liver glycogen quicker than 12 their liver glycogen quicker than 12 hours. it might even cut it down to like hours. it might even cut it down to like hours. it might even cut it down to like eight. If they're physically active on eight. If they're physically active on eight. If they're physically active on top of that, you might go down to like top of that, you might go down to like top of that, you might go down to like even six or something. So, there's even six or something. So, there's even six or something. So, there's there's a big range here, right? But for there's a big range here, right? But for there's a big range here, right? But for a standard person on like a normal diet, a standard person on like a normal diet, a standard person on like a normal diet, they're they're going to take around 12 they're they're going to take around 12 they're they're going to take around 12 hours before they start to deplete their hours before they start to deplete their hours before they start to deplete their liver glycogen and then start to liver glycogen and then start to liver glycogen and then start to immobilize fatty acids from their immobilize fatty acids from their immobilize fatty acids from their atapost tissue and use that as energy. atapost tissue and use that as energy. atapost tissue and use that as energy. And when you start to do that, then you And when you start to do that, then you And when you start to do that, then you start to get into ketosis. Your body start to get into ketosis. Your body start to get into ketosis. Your body starts to then make beta starts to then make beta starts to then make beta hydroxybutyrate, the major circulating hydroxybutyrate, the major circulating hydroxybutyrate, the major circulating ketone. Why do people want that in their ketone. Why do people want that in their ketone. Why do people want that in their system? because it's not just a very
37:00system? because it's not just a very system? because it's not just a very energetically favorable source of energetically favorable source of energetically favorable source of energy. What I mean by that is that you energy. What I mean by that is that you energy. What I mean by that is that you can actually make more it takes less can actually make more it takes less can actually make more it takes less energy to use beta hydroxybut butyrate energy to use beta hydroxybut butyrate energy to use beta hydroxybut butyrate to make energy than it does to use to make energy than it does to use to make energy than it does to use glucose for example takes more energy to glucose for example takes more energy to glucose for example takes more energy to actually use glucose. So it's more actually use glucose. So it's more actually use glucose. So it's more energetically favorable. energetically favorable. energetically favorable. >> It's a clean fuel. Yeah. Also BHP the >> It's a clean fuel. Yeah. Also BHP the >> It's a clean fuel. Yeah. Also BHP the beta hydroxybutyrate beta hydroxybutyrate beta hydroxybutyrate as I understand it. I mean, highly as I understand it. I mean, highly as I understand it. I mean, highly anti-inflammatory anti-inflammatory anti-inflammatory effects as well, right? effects as well, right? effects as well, right? >> Exactly. That was the next point I was >> Exactly. That was the next point I was >> Exactly. That was the next point I was going to make is that it's called a going to make is that it's called a going to make is that it's called a signaling molecule. So, it's actually a signaling molecule. So, it's actually a signaling molecule. So, it's actually a way So, your body knows that it's in way So, your body knows that it's in way So, your body knows that it's in this stress mode. Okay. There's no food. this stress mode. Okay. There's no food. this stress mode. Okay. There's no food. It's food scarcity time, right? And this It's food scarcity time, right? And this It's food scarcity time, right? And this is something that it's evolutionarily is something that it's evolutionarily is something that it's evolutionarily tapped into our into our system into our tapped into our into our system into our tapped into our into our system into our DNA DNA DNA where times of food scarcity when we're where times of food scarcity when we're where times of food scarcity when we're not eating our body switches into not eating our body switches into not eating our body switches into ketosis beta hydroxybutyrates produce ketosis beta hydroxybutyrates produce ketosis beta hydroxybutyrates produce and it signals to these other you know and it signals to these other you know and it signals to these other you know genes to basically make more of
38:00genes to basically make more of genes to basically make more of something beneficial. So it's been shown something beneficial. So it's been shown something beneficial. So it's been shown to reduce inflammation. It depresses to reduce inflammation. It depresses to reduce inflammation. It depresses something called the inflammosome which something called the inflammosome which something called the inflammosome which causes inflammation. It's an HD DAC causes inflammation. It's an HD DAC causes inflammation. It's an HD DAC inhibitor. So it's a histone diaetylase inhibitor. So it's a histone diaetylase inhibitor. So it's a histone diaetylase inhibitor. So it's globally affecting inhibitor. So it's globally affecting inhibitor. So it's globally affecting gene expression in in such a way that it gene expression in in such a way that it gene expression in in such a way that it reduces genes that are involved in reduces genes that are involved in reduces genes that are involved in making oxidative stress. It actually making oxidative stress. It actually making oxidative stress. It actually activates brain derived neurotrophic activates brain derived neurotrophic activates brain derived neurotrophic factor. That's the beneficial factor. That's the beneficial factor. That's the beneficial neurotrophic compound that's made in the neurotrophic compound that's made in the neurotrophic compound that's made in the brain. That exercise also activates as brain. That exercise also activates as brain. That exercise also activates as well. So well. So well. So >> it's doing all these beneficial things, >> it's doing all these beneficial things, >> it's doing all these beneficial things, right? And right? And right? And >> the other thing that it's doing is it's >> the other thing that it's doing is it's >> the other thing that it's doing is it's getting into the brain. and it's being getting into the brain. and it's being getting into the brain. and it's being used as a very great source of energy. used as a very great source of energy. used as a very great source of energy. And so you have this sort of bypass for And so you have this sort of bypass for And so you have this sort of bypass for glucose where the glucose can then be glucose where the glucose can then be glucose where the glucose can then be shunted to be used to make glutathione, shunted to be used to make glutathione, shunted to be used to make glutathione, that very important antioxidant I talked that very important antioxidant I talked that very important antioxidant I talked about earlier that sulurophane about earlier that sulurophane about earlier that sulurophane activates. Well, it turns out when activates. Well, it turns out when activates. Well, it turns out when you're when you give your body you're when you give your body you're when you give your body ketones or your body's making ketones, ketones or your body's making ketones, ketones or your body's making ketones, your brain actually consumes a lot of
39:00your brain actually consumes a lot of your brain actually consumes a lot of that. There have been tracer studies that. There have been tracer studies that. There have been tracer studies that have looked at that. And what that have looked at that. And what that have looked at that. And what happens is because neurons are now using happens is because neurons are now using happens is because neurons are now using the beta hydroxybutyrate as energy, the beta hydroxybutyrate as energy, the beta hydroxybutyrate as energy, glucose is no longer needed. And so that glucose is no longer needed. And so that glucose is no longer needed. And so that glucose that is there is then used to glucose that is there is then used to glucose that is there is then used to make NADPH, which is a precursor to make make NADPH, which is a precursor to make make NADPH, which is a precursor to make glutathione. glutathione. glutathione. >> And so it's called glucose sparing. You >> And so it's called glucose sparing. You >> And so it's called glucose sparing. You get this glucose sparing effect. get this glucose sparing effect. get this glucose sparing effect. >> Mhm. >> Mhm. >> And so that's another reason why people >> And so that's another reason why people >> And so that's another reason why people are interested in intermittent fasting. are interested in intermittent fasting. are interested in intermittent fasting. And then another main reason, and And then another main reason, and And then another main reason, and there's many others, I'm not going to there's many others, I'm not going to there's many others, I'm not going to like touch on everything, but the other like touch on everything, but the other like touch on everything, but the other main reason is it activates repair main reason is it activates repair main reason is it activates repair processes. processes. processes. >> And what I mean by repair processes is >> And what I mean by repair processes is >> And what I mean by repair processes is to be in repair mode, you have to be in to be in repair mode, you have to be in to be in repair mode, you have to be in more of a catabolic state. And we were more of a catabolic state. And we were more of a catabolic state. And we were talking about this earlier. People get talking about this earlier. People get talking about this earlier. People get so freaked out by the word catabolism. so freaked out by the word catabolism. so freaked out by the word catabolism. >> Oh yeah. Last night when I was walking >> Oh yeah. Last night when I was walking >> Oh yeah. Last night when I was walking around New York City, we were talking around New York City, we were talking around New York City, we were talking about this, right? about this, right? about this, right? >> Catabolism. >> Catabolism. >> Catabolism. And I think even over the last few And I think even over the last few And I think even over the last few years, you intermittent fasting's kind years, you intermittent fasting's kind years, you intermittent fasting's kind of gotten a bad rap because people now
40:00of gotten a bad rap because people now of gotten a bad rap because people now equate it with, oh, loss of muscle mass. equate it with, oh, loss of muscle mass. equate it with, oh, loss of muscle mass. I'm going to be catabolic. Well, in I'm going to be catabolic. Well, in I'm going to be catabolic. Well, in order to be in a repair mode, you order to be in a repair mode, you order to be in a repair mode, you actually do need to be in a catabolic actually do need to be in a catabolic actually do need to be in a catabolic sort of mode. And these repair systems sort of mode. And these repair systems sort of mode. And these repair systems are so important for cleaning up all the are so important for cleaning up all the are so important for cleaning up all the garbage that's inside of our cells. And garbage that's inside of our cells. And garbage that's inside of our cells. And that can be things like protein that can be things like protein that can be things like protein aggregates. These are things that lead aggregates. These are things that lead aggregates. These are things that lead to aggregation you know like to aggregation you know like to aggregation you know like alphasuclean which is involved in alphasuclean which is involved in alphasuclean which is involved in Parkinson's amaloid beta aggregates Parkinson's amaloid beta aggregates Parkinson's amaloid beta aggregates which is involved in Alzheimer's disease which is involved in Alzheimer's disease which is involved in Alzheimer's disease it's not the cause it's like the cause it's not the cause it's like the cause it's not the cause it's like the cause and the symptom it's like both it's and the symptom it's like both it's and the symptom it's like both it's involved in Alzheimer's disease and then involved in Alzheimer's disease and then involved in Alzheimer's disease and then aggregates in our cardiovascular system aggregates in our cardiovascular system aggregates in our cardiovascular system that play a role in cardiovascular that play a role in cardiovascular that play a role in cardiovascular disease but it also cleans out even disease but it also cleans out even disease but it also cleans out even damaged little or what are called damaged little or what are called damaged little or what are called organels and so mitochondria or organal organels and so mitochondria or organal organels and so mitochondria or organal And our organels get damaged. So you And our organels get damaged. So you And our organels get damaged. So you want to be able to repair that damage. want to be able to repair that damage. want to be able to repair that damage. And this process of autophagy is the And this process of autophagy is the And this process of autophagy is the process that does that. And you know process that does that. And you know process that does that. And you know there's lots of different types of
41:00there's lots of different types of there's lots of different types of autophagy. So if it's a mitochondria autophagy. So if it's a mitochondria autophagy. So if it's a mitochondria repairing damage to itself, it's mphagy. repairing damage to itself, it's mphagy. repairing damage to itself, it's mphagy. But for all this stuff to be active, you But for all this stuff to be active, you But for all this stuff to be active, you have to be in that more catabolic state, have to be in that more catabolic state, have to be in that more catabolic state, which can be induced by not eating, can which can be induced by not eating, can which can be induced by not eating, can also be induced by like heavy endurance also be induced by like heavy endurance also be induced by like heavy endurance exercise as well. So talking about those exercise as well. So talking about those exercise as well. So talking about those sort of outcomes that people are sort of outcomes that people are sort of outcomes that people are interested in, those different end interested in, those different end interested in, those different end points that people are interested in in points that people are interested in in points that people are interested in in achieving, I think something that you're achieving, I think something that you're achieving, I think something that you're specifically interested in is the specifically interested in is the specifically interested in is the metabolic effects of intermittent metabolic effects of intermittent metabolic effects of intermittent fasting as well as the repair processes fasting as well as the repair processes fasting as well as the repair processes like the autophagy. like the autophagy. like the autophagy. >> Yeah, for sure. And that's why I was >> Yeah, for sure. And that's why I was >> Yeah, for sure. And that's why I was asking cuz I don't really I look, I'm as asking cuz I don't really I look, I'm as asking cuz I don't really I look, I'm as vain as the next person. I like looking vain as the next person. I like looking vain as the next person. I like looking less fat if I if I can, but it's not my less fat if I if I can, but it's not my less fat if I if I can, but it's not my main driver, right? main driver, right? main driver, right? It's mental acuity and hopefully staving It's mental acuity and hopefully staving It's mental acuity and hopefully staving off off off on some level things like ner on some level things like ner on some level things like ner degenerative disease and even cancer degenerative disease and even cancer degenerative disease and even cancer possibly, right? which has been part of possibly, right? which has been part of possibly, right? which has been part of the reason I've done a lot of these
42:00the reason I've done a lot of these the reason I've done a lot of these extended water fasts, which is I realize extended water fasts, which is I realize extended water fasts, which is I realize there are a couple of hops here in terms there are a couple of hops here in terms there are a couple of hops here in terms of speculation, but seems plausible that of speculation, but seems plausible that of speculation, but seems plausible that you might zap, you know, punch a couple you might zap, you know, punch a couple you might zap, you know, punch a couple of precancerous cells in the in the nuts of precancerous cells in the in the nuts of precancerous cells in the in the nuts by doing that. by doing that. by doing that. >> Definitely, not only does autophagy play >> Definitely, not only does autophagy play >> Definitely, not only does autophagy play a role in preventing Parkinson's a role in preventing Parkinson's a role in preventing Parkinson's disease, but also Alzheimer's disease as disease, but also Alzheimer's disease as disease, but also Alzheimer's disease as well. Again, this has been shown in many well. Again, this has been shown in many well. Again, this has been shown in many animal studies. We know that autophagy animal studies. We know that autophagy animal studies. We know that autophagy plays a role in clearing away the plays a role in clearing away the plays a role in clearing away the amaloid beta plaques that are involved amaloid beta plaques that are involved amaloid beta plaques that are involved in Alzheimer's disease. And yes, there in Alzheimer's disease. And yes, there in Alzheimer's disease. And yes, there are some people that have amaloid beta are some people that have amaloid beta are some people that have amaloid beta plaques that don't get Alzheimer's plaques that don't get Alzheimer's plaques that don't get Alzheimer's disease. They may be the more resilient disease. They may be the more resilient disease. They may be the more resilient non-APOE4 type of person. But we do know non-APOE4 type of person. But we do know non-APOE4 type of person. But we do know that many many people do get Alzheimer's that many many people do get Alzheimer's that many many people do get Alzheimer's disease with amaloid plaques. And in disease with amaloid plaques. And in disease with amaloid plaques. And in fact, people that have again the snips fact, people that have again the snips fact, people that have again the snips in what what's called the amaloid in what what's called the amaloid in what what's called the amaloid precursor protein AP that leads to precursor protein AP that leads to precursor protein AP that leads to amaloid beta plaque buildup, they get amaloid beta plaque buildup, they get amaloid beta plaque buildup, they get early onset Alzheimer's disease. So early onset Alzheimer's disease. So early onset Alzheimer's disease. So autophagy plays an important role in autophagy plays an important role in autophagy plays an important role in clearing away those plaques. And I will clearing away those plaques. And I will clearing away those plaques. And I will say what we don't have a lot of evidence say what we don't have a lot of evidence say what we don't have a lot of evidence on is what's the minimal effective
43:00on is what's the minimal effective on is what's the minimal effective >> fasting dose to activate autophagy. >> fasting dose to activate autophagy. >> fasting dose to activate autophagy. Right. Right. Right. >> God, I wish we had this. >> God, I wish we had this. >> God, I wish we had this. >> I think what we do know in humans from >> I think what we do know in humans from >> I think what we do know in humans from like some of these old studies is that like some of these old studies is that like some of these old studies is that you do see some signal of autophagy you do see some signal of autophagy you do see some signal of autophagy activation after 24 48 hours in humans. activation after 24 48 hours in humans. activation after 24 48 hours in humans. Yeah. Now, does that mean that that is Yeah. Now, does that mean that that is Yeah. Now, does that mean that that is the only amount of time that it takes to the only amount of time that it takes to the only amount of time that it takes to activate autophagy? No. So, most humans activate autophagy? No. So, most humans activate autophagy? No. So, most humans are probably doing anywhere between a 12 are probably doing anywhere between a 12 are probably doing anywhere between a 12 to 16 hour nightly fast, right? There's to 16 hour nightly fast, right? There's to 16 hour nightly fast, right? There's a period of time when we're not eating, a period of time when we're not eating, a period of time when we're not eating, and that is when we're sleeping a little and that is when we're sleeping a little and that is when we're sleeping a little bit before bed, right? Autophagy still bit before bed, right? Autophagy still bit before bed, right? Autophagy still happens in people. We just aren't happens in people. We just aren't happens in people. We just aren't measuring it because we don't have measuring it because we don't have measuring it because we don't have sensitive tools yet. Yeah. sensitive tools yet. Yeah. sensitive tools yet. Yeah. >> And so, it's not that I don't think a >> And so, it's not that I don't think a >> And so, it's not that I don't think a 16- hour fast doesn't act. I I believe 16- hour fast doesn't act. I I believe 16- hour fast doesn't act. I I believe it does in I believe there's some it does in I believe there's some it does in I believe there's some autophagy going on. It's probably not autophagy going on. It's probably not autophagy going on. It's probably not that much, that much, that much, >> but if you're if you go into that, you >> but if you're if you go into that, you >> but if you're if you go into that, you know, 48 hour fast, then you're really know, 48 hour fast, then you're really know, 48 hour fast, then you're really starting to get more robust activation starting to get more robust activation starting to get more robust activation of autophagy. of autophagy. of autophagy. >> Can I throw something else in here just >> Can I throw something else in here just >> Can I throw something else in here just for fun? for fun? for fun? >> Yes. So you mentioned sleep and I've
44:00>> Yes. So you mentioned sleep and I've >> Yes. So you mentioned sleep and I've been looking trying to look at been looking trying to look at been looking trying to look at Alzheimer's from every possible Alzheimer's from every possible Alzheimer's from every possible angle and found literature looking at angle and found literature looking at angle and found literature looking at disruption of sleep architecture in disruption of sleep architecture in disruption of sleep architecture in patients with Alzheimer's disease and patients with Alzheimer's disease and patients with Alzheimer's disease and the possible application of Zym I the possible application of Zym I the possible application of Zym I believe it is which is another it's a believe it is which is another it's a believe it is which is another it's a brand name in a bifurcated schedule for brand name in a bifurcated schedule for brand name in a bifurcated schedule for GHB gamma hydroxybutyrate which you have GHB gamma hydroxybutyrate which you have GHB gamma hydroxybutyrate which you have to be very careful with it's a party to be very careful with it's a party to be very careful with it's a party drug. People die of it because it drug. People die of it because it drug. People die of it because it suppresses respiration. The person who suppresses respiration. The person who suppresses respiration. The person who bought my apartment in San Francisco bought my apartment in San Francisco bought my apartment in San Francisco died of a GHP overdose. But it actually died of a GHP overdose. But it actually died of a GHP overdose. But it actually is a tremendously interesting compound is a tremendously interesting compound is a tremendously interesting compound for increasing I think it's it's deep for increasing I think it's it's deep for increasing I think it's it's deep wave sleep specifically wave sleep specifically wave sleep specifically which does what? It helps the cleanup which does what? It helps the cleanup which does what? It helps the cleanup crew, right, to do its work and to crew, right, to do its work and to crew, right, to do its work and to actually take out the garbage actually take out the garbage actually take out the garbage cellularly. And so if I could wave a cellularly. And so if I could wave a cellularly. And so if I could wave a magic wand, I would have my relatives on magic wand, I would have my relatives on magic wand, I would have my relatives on something like Zyram. Might actually be
45:00something like Zyram. Might actually be something like Zyram. Might actually be a different type of of sleep medication a different type of of sleep medication a different type of of sleep medication like the Nora class. Nora might be DORA. like the Nora class. Nora might be DORA. like the Nora class. Nora might be DORA. I would also look at and this is I would also look at and this is I would also look at and this is something obviously something obviously something obviously not suitable for most elderly people, not suitable for most elderly people, not suitable for most elderly people, but potentially lower dose psilocybin or but potentially lower dose psilocybin or but potentially lower dose psilocybin or psilocin. And there is some actually psilocin. And there is some actually psilocin. And there is some actually very interesting I don't want to call very interesting I don't want to call very interesting I don't want to call them speculative hypothetical them speculative hypothetical them speculative hypothetical applications of that to Alzheimer's applications of that to Alzheimer's applications of that to Alzheimer's disease which you can find on PubMed and disease which you can find on PubMed and disease which you can find on PubMed and from a mechanistic perspective they're from a mechanistic perspective they're from a mechanistic perspective they're they're super super interesting. So, I they're super super interesting. So, I they're super super interesting. So, I just want to double click on the sleep just want to double click on the sleep just want to double click on the sleep because that is such a a critical because that is such a a critical because that is such a a critical component whether you're fasting or not component whether you're fasting or not component whether you're fasting or not to try to ensure that your sleep to try to ensure that your sleep to try to ensure that your sleep architecture is not hyper disrupted architecture is not hyper disrupted architecture is not hyper disrupted which can be the case with lots of which can be the case with lots of which can be the case with lots of different types of sleep medications different types of sleep medications different types of sleep medications that you might take. that you might take. that you might take. And if you have really bad insomnia, And if you have really bad insomnia, And if you have really bad insomnia, it's like, okay, you can do all these it's like, okay, you can do all these it's like, okay, you can do all these other things, but boy oh boy, it would other things, but boy oh boy, it would other things, but boy oh boy, it would make a lot of sense to try to fix sleep
46:00make a lot of sense to try to fix sleep make a lot of sense to try to fix sleep whenever possible. whenever possible. whenever possible. >> Great. So true. This slow wave sleep >> Great. So true. This slow wave sleep >> Great. So true. This slow wave sleep does activate the lymphatic system which does activate the lymphatic system which does activate the lymphatic system which is cleaning out the amaloid beta is cleaning out the amaloid beta is cleaning out the amaloid beta aggregates as well. aggregates as well. aggregates as well. >> Yep. >> Yep. >> Yep. >> And the last thing I kind of want to >> And the last thing I kind of want to >> And the last thing I kind of want to mention is because you were talking mention is because you were talking mention is because you were talking about the intermittent fasting and more about the intermittent fasting and more about the intermittent fasting and more prolonged fasting and the muscle mass prolonged fasting and the muscle mass prolonged fasting and the muscle mass loss or lean body mass which people loss or lean body mass which people loss or lean body mass which people equate with muscle mass which it's not. equate with muscle mass which it's not. equate with muscle mass which it's not. You there's a lot of things going on. So You there's a lot of things going on. So You there's a lot of things going on. So the thing is when people are doing the thing is when people are doing the thing is when people are doing intermittent fasting I mentioned they intermittent fasting I mentioned they intermittent fasting I mentioned they eat fewer calories which means they're eat fewer calories which means they're eat fewer calories which means they're eating less meals. They're eating fewer eating less meals. They're eating fewer eating less meals. They're eating fewer meals. They're not eating as many meals. meals. They're not eating as many meals. meals. They're not eating as many meals. And so what ends up happening is people And so what ends up happening is people And so what ends up happening is people lower their protein intake and that's an lower their protein intake and that's an lower their protein intake and that's an important signal for you know important signal for you know important signal for you know maintaining muscle mass and certainly maintaining muscle mass and certainly maintaining muscle mass and certainly growing muscle mass as well. So it growing muscle mass as well. So it growing muscle mass as well. So it increases muscle protein synthesis which increases muscle protein synthesis which increases muscle protein synthesis which is important. If people are engaged in is important. If people are engaged in is important. If people are engaged in resistance training and doing resistance training and doing resistance training and doing intermittent fasting they're not losing intermittent fasting they're not losing intermittent fasting they're not losing muscle mass and in fact they can even muscle mass and in fact they can even muscle mass and in fact they can even gain muscle mass gain muscle mass gain muscle mass >> a little bit not much but they can gain >> a little bit not much but they can gain >> a little bit not much but they can gain it too. So, I think the key here is that it too. So, I think the key here is that it too. So, I think the key here is that if you're doing an intermittent type of if you're doing an intermittent type of if you're doing an intermittent type of fast like an, you know, 168 where you're
47:00fast like an, you know, 168 where you're fast like an, you know, 168 where you're fasting for 16 hours, that's really not fasting for 16 hours, that's really not fasting for 16 hours, that's really not a long long fast. There's not a lot of a long long fast. There's not a lot of a long long fast. There's not a lot of concern with losing muscle mass if concern with losing muscle mass if concern with losing muscle mass if you're, you know, resistance training. you're, you know, resistance training. you're, you know, resistance training. >> Now, a more prolonged type of fast, >> Now, a more prolonged type of fast, >> Now, a more prolonged type of fast, you're talking about 14 days, you're talking about 14 days, you're talking about 14 days, that's a long fast and definitely you're that's a long fast and definitely you're that's a long fast and definitely you're going to be losing some muscle mass no going to be losing some muscle mass no going to be losing some muscle mass no matter what. Now, how much you lose matter what. Now, how much you lose matter what. Now, how much you lose depends on, you know, how I guess if you depends on, you know, how I guess if you depends on, you know, how I guess if you can resistance train lightly while can resistance train lightly while can resistance train lightly while you're while you're fasting, that would you're while you're fasting, that would you're while you're fasting, that would be huge because you would be then be huge because you would be then be huge because you would be then activating muscle protein synthesis activating muscle protein synthesis activating muscle protein synthesis through another, you know, signal which through another, you know, signal which through another, you know, signal which is not protein, it's mechanical force, is not protein, it's mechanical force, is not protein, it's mechanical force, right? right? right? >> So, that I think would be really >> So, that I think would be really >> So, that I think would be really important for preventing the loss of a important for preventing the loss of a important for preventing the loss of a lot of muscle mass. But what is lot of muscle mass. But what is lot of muscle mass. But what is interesting is that you do lose lean interesting is that you do lose lean interesting is that you do lose lean body mass, a lot of it, when you are body mass, a lot of it, when you are body mass, a lot of it, when you are doing a prolonged fast like that. And doing a prolonged fast like that. And doing a prolonged fast like that. And looking at, you know, the old literature looking at, you know, the old literature looking at, you know, the old literature and some of the literature that's been and some of the literature that's been and some of the literature that's been done, a lot of water up to 10 pounds of done, a lot of water up to 10 pounds of done, a lot of water up to 10 pounds of like water rate, it's just crazy. You like water rate, it's just crazy. You like water rate, it's just crazy. You lose that and your organs shrink. And
48:00lose that and your organs shrink. And lose that and your organs shrink. And this is something that's been also shown this is something that's been also shown this is something that's been also shown in animal studies and also by Dr. Walter in animal studies and also by Dr. Walter in animal studies and also by Dr. Walter Longo many years ago. And he's shown in Longo many years ago. And he's shown in Longo many years ago. And he's shown in in animal studies, prolonged type of in animal studies, prolonged type of in animal studies, prolonged type of fasting actually causes organs to shrink fasting actually causes organs to shrink fasting actually causes organs to shrink because a lot of the damaged cells, not because a lot of the damaged cells, not because a lot of the damaged cells, not only is autophagy getting activated and only is autophagy getting activated and only is autophagy getting activated and you're cleaning out damage within a you're cleaning out damage within a you're cleaning out damage within a cell, but cells that are so damaged that cell, but cells that are so damaged that cell, but cells that are so damaged that autophagy can't even fix them, they autophagy can't even fix them, they autophagy can't even fix them, they actually undergo death, cell death. And actually undergo death, cell death. And actually undergo death, cell death. And so you end up getting a lot of cells so you end up getting a lot of cells so you end up getting a lot of cells that die. And then what happens is that die. And then what happens is that die. And then what happens is during the refeeding phase and this is during the refeeding phase and this is during the refeeding phase and this is key the refeeding phase is the growth key the refeeding phase is the growth key the refeeding phase is the growth phase and this is when you regrow phase and this is when you regrow phase and this is when you regrow organs. It's when your muscle mass comes organs. It's when your muscle mass comes organs. It's when your muscle mass comes back. You can you know go back get your back. You can you know go back get your back. You can you know go back get your muscle mass gains back. And so having muscle mass gains back. And so having muscle mass gains back. And so having that refeeding phase is really important that refeeding phase is really important that refeeding phase is really important and getting the right nutrients like and getting the right nutrients like and getting the right nutrients like protein for example is is key for that protein for example is is key for that protein for example is is key for that refeeding phase. But you also lose fat refeeding phase. But you also lose fat refeeding phase. But you also lose fat during that fast and you're losing during that fast and you're losing during that fast and you're losing visceral fat. And you had brought this visceral fat. And you had brought this visceral fat. And you had brought this up last night when we were talking and
49:00up last night when we were talking and up last night when we were talking and like did some reading on it because it like did some reading on it because it like did some reading on it because it was like, "Oh, it made perfect sense." was like, "Oh, it made perfect sense." was like, "Oh, it made perfect sense." Because your organs are shrinking, Because your organs are shrinking, Because your organs are shrinking, you're losing a lot of, you know, cells you're losing a lot of, you know, cells you're losing a lot of, you know, cells in your organs, you're also losing some in your organs, you're also losing some in your organs, you're also losing some of the visceral fat that surrounds the of the visceral fat that surrounds the of the visceral fat that surrounds the organs. Right. organs. Right. organs. Right. >> And that can get mclassified. >> And that can get mclassified. >> And that can get mclassified. >> Exactly. It gets mclassified as lean >> Exactly. It gets mclassified as lean >> Exactly. It gets mclassified as lean body mass. And so you look at this lean body mass. And so you look at this lean body mass. And so you look at this lean body mass and all you think about is body mass and all you think about is body mass and all you think about is muscle. Well, it turns out muscle is a muscle. Well, it turns out muscle is a muscle. Well, it turns out muscle is a small part of that. small part of that. small part of that. >> There's a lot of other stuff that's >> There's a lot of other stuff that's >> There's a lot of other stuff that's going into that lean body mass. It's a going into that lean body mass. It's a going into that lean body mass. It's a pretty big undertaking, a 14-day fast. pretty big undertaking, a 14-day fast. pretty big undertaking, a 14-day fast. Yeah. But I'll say this, and this kind Yeah. But I'll say this, and this kind Yeah. But I'll say this, and this kind of like goes goes into what you of like goes goes into what you of like goes goes into what you mentioned about the fasting mimicking mentioned about the fasting mimicking mentioned about the fasting mimicking diet and perhaps even adding, you know, diet and perhaps even adding, you know, diet and perhaps even adding, you know, cream. We can talk about that as well. cream. We can talk about that as well. cream. We can talk about that as well. >> I do think I mean, the fasting mimicking >> I do think I mean, the fasting mimicking >> I do think I mean, the fasting mimicking diet, you're not going to get the same diet, you're not going to get the same diet, you're not going to get the same amount of autophagy that you would get amount of autophagy that you would get amount of autophagy that you would get if you did a 5day fast. if you did a 5day fast. if you did a 5day fast. >> Yeah. >> Yeah. >> Water fast. Because it's just >> Water fast. Because it's just >> Water fast. Because it's just impossible. You're getting some protein, impossible. You're getting some protein, impossible. You're getting some protein, you're getting some amino acids that's you're getting some amino acids that's you're getting some amino acids that's activating mTor that shuts down activating mTor that shuts down activating mTor that shuts down autophagy. You're getting energy, ATP. autophagy. You're getting energy, ATP. autophagy. You're getting energy, ATP. There's a ratio called the ATP to AM There's a ratio called the ATP to AM There's a ratio called the ATP to AM ratio which you want it to be low to
50:00ratio which you want it to be low to ratio which you want it to be low to activate something called AMP kynise activate something called AMP kynise activate something called AMP kynise >> for autophagy to happen. And so when >> for autophagy to happen. And so when >> for autophagy to happen. And so when you're eating heavy cream or eating you're eating heavy cream or eating you're eating heavy cream or eating whatever fill in the blank any type of whatever fill in the blank any type of whatever fill in the blank any type of calories you're you're changing that calories you're you're changing that calories you're you're changing that ratio and so that kynise is not getting ratio and so that kynise is not getting ratio and so that kynise is not getting activated as robustly. Now the amount of activated as robustly. Now the amount of activated as robustly. Now the amount of you know inactivation of those pathways you know inactivation of those pathways you know inactivation of those pathways which then will inactivate autophagy which then will inactivate autophagy which then will inactivate autophagy depends on how much you're feeding right depends on how much you're feeding right depends on how much you're feeding right how many calories that you're eating how how many calories that you're eating how how many calories that you're eating how much of that is amino acids much of that is amino acids much of that is amino acids >> and specifically lucine right in the >> and specifically lucine right in the >> and specifically lucine right in the case of longo like really trying to case of longo like really trying to case of longo like really trying to minimize leucine as an activator of mTor minimize leucine as an activator of mTor minimize leucine as an activator of mTor and so on. and so on. and so on. >> Yes. >> Yes. >> Yes. >> Yeah. >> Yeah. >> Exactly. I think for the cream, if >> Exactly. I think for the cream, if >> Exactly. I think for the cream, if you're trying to do 168, if someone is you're trying to do 168, if someone is you're trying to do 168, if someone is trying to do 16A on a daily basis and trying to do 16A on a daily basis and trying to do 16A on a daily basis and it's a non-negotiable for having an it's a non-negotiable for having an it's a non-negotiable for having an earlier feeding window because social earlier feeding window because social earlier feeding window because social just everything compliance-wise isn't just everything compliance-wise isn't just everything compliance-wise isn't going to work and you have to do it going to work and you have to do it going to work and you have to do it later, which means you have to wake up later, which means you have to wake up later, which means you have to wake up and still be fasting in the morning, and still be fasting in the morning, and still be fasting in the morning, right? Then you either like have to love right? Then you either like have to love right? Then you either like have to love black coffee, learn to love it,
51:00black coffee, learn to love it, black coffee, learn to love it, >> or try maybe MCT powder, MCT oil, >> or try maybe MCT powder, MCT oil, >> or try maybe MCT powder, MCT oil, because then you're not getting because then you're not getting because then you're not getting >> the amino acids in there. Yeah, >> the amino acids in there. Yeah, >> the amino acids in there. Yeah, >> to activate the mtor, but you can do >> to activate the mtor, but you can do >> to activate the mtor, but you can do like a small maybe like a tablespoon of like a small maybe like a tablespoon of like a small maybe like a tablespoon of it and so you maybe just get a little it and so you maybe just get a little it and so you maybe just get a little bit of depression of autophagy, but not bit of depression of autophagy, but not bit of depression of autophagy, but not much. That would be my recommendation. much. That would be my recommendation. much. That would be my recommendation. >> And I also want to clarify for folks >> And I also want to clarify for folks >> And I also want to clarify for folks listening just to really make it listening just to really make it listening just to really make it specific. specific. specific. >> When I have had I just like saying dirty >> When I have had I just like saying dirty >> When I have had I just like saying dirty fasting. I didn't realize that was an fasting. I didn't realize that was an fasting. I didn't realize that was an expression. I just think it feels fun expression. I just think it feels fun expression. I just think it feels fun like a dirty martini. Dirty fasting is like a dirty martini. Dirty fasting is like a dirty martini. Dirty fasting is kind of cheating in this way. But kind of cheating in this way. But kind of cheating in this way. But when I do that, which is not all the when I do that, which is not all the when I do that, which is not all the time. I usually have black coffee or tea time. I usually have black coffee or tea time. I usually have black coffee or tea or something like that. But it is heavy or something like that. But it is heavy or something like that. But it is heavy cream, cream, cream, >> which is almost entirely fat. It is not >> which is almost entirely fat. It is not >> which is almost entirely fat. It is not creamer that you would just pull off the creamer that you would just pull off the creamer that you would just pull off the shelf. It is not half and half. It is shelf. It is not half and half. It is shelf. It is not half and half. It is heavy cream, which just from a heavy cream, which just from a heavy cream, which just from a macronutrient perspective is very, very, macronutrient perspective is very, very, macronutrient perspective is very, very, very different. And you can really very different. And you can really very different. And you can really overdo it on the calories also. It's
52:00overdo it on the calories also. It's overdo it on the calories also. It's just like liquid fat effectively. But just like liquid fat effectively. But just like liquid fat effectively. But the MCT powder is a good idea. I tell the MCT powder is a good idea. I tell the MCT powder is a good idea. I tell you what, if you're open to it, let's you what, if you're open to it, let's you what, if you're open to it, let's shift gears a little bit. I will just shift gears a little bit. I will just shift gears a little bit. I will just say I wish somebody, nobody's going to say I wish somebody, nobody's going to say I wish somebody, nobody's going to do this, but would somehow get the do this, but would somehow get the do this, but would somehow get the ethics board, IRB, etc. to approve ethics board, IRB, etc. to approve ethics board, IRB, etc. to approve long-term human studies again in long-term human studies again in long-term human studies again in fasting. That would be great because you fasting. That would be great because you fasting. That would be great because you used to be allowed to do it. There are used to be allowed to do it. There are used to be allowed to do it. There are case studies of people who literally case studies of people who literally case studies of people who literally fasted for 300 plus days. I mean, like fasted for 300 plus days. I mean, like fasted for 300 plus days. I mean, like fat, what is it? 9,000 calories per fat, what is it? 9,000 calories per fat, what is it? 9,000 calories per pound. Like there's like you can do a pound. Like there's like you can do a pound. Like there's like you can do a lot with that fat. So, we'll see if I do lot with that fat. So, we'll see if I do lot with that fat. So, we'll see if I do 14 days. If I can do 14 days, then I 14 days. If I can do 14 days, then I 14 days. If I can do 14 days, then I might just go to 30. But then the might just go to 30. But then the might just go to 30. But then the refeeding gets really tricky. refeeding gets really tricky. refeeding gets really tricky. >> I think people are concerned with >> I think people are concerned with >> I think people are concerned with gallstones. So, when you don't eat for a gallstones. So, when you don't eat for a gallstones. So, when you don't eat for a period of long period of time, then period of long period of time, then period of long period of time, then you're not stimulating the gallbladder you're not stimulating the gallbladder you're not stimulating the gallbladder and the gallstone risk increases, which and the gallstone risk increases, which and the gallstone risk increases, which is what I think is the big concern with is what I think is the big concern with is what I think is the big concern with with the long long fasts. But I mean, with the long long fasts. But I mean, with the long long fasts. But I mean, you know, if you're doing something like
53:00you know, if you're doing something like you know, if you're doing something like that once a year, that once a year, that once a year, >> yeah, >> yeah, >> I don't know if it's that big of a deal. >> I don't know if it's that big of a deal. >> I don't know if it's that big of a deal. >> I mean, that's why I was doing a 7-day >> I mean, that's why I was doing a 7-day >> I mean, that's why I was doing a 7-day fast once a year for a long time. And fast once a year for a long time. And fast once a year for a long time. And then I took a break for a few years and then I took a break for a few years and then I took a break for a few years and I did a 7-day water fast and it was so I did a 7-day water fast and it was so I did a 7-day water fast and it was so incredibly unpleasant and I had incredibly unpleasant and I had incredibly unpleasant and I had orthostatic hypotension where I stand up orthostatic hypotension where I stand up orthostatic hypotension where I stand up and I felt like I was going to fall over and I felt like I was going to fall over and I felt like I was going to fall over and my, you know, vision started to get and my, you know, vision started to get and my, you know, vision started to get funny and I was like, you know what, funny and I was like, you know what, funny and I was like, you know what, maybe this isn't for me. But I think maybe this isn't for me. But I think maybe this isn't for me. But I think it's because my machinery just wasn't it's because my machinery just wasn't it's because my machinery just wasn't developed for that. Having seen really developed for that. Having seen really developed for that. Having seen really stark differences in stark differences in stark differences in my mental acuity and sustained focus my mental acuity and sustained focus my mental acuity and sustained focus with the intermittent fasting, I'm like, with the intermittent fasting, I'm like, with the intermittent fasting, I'm like, okay, I feel like doing intermittent okay, I feel like doing intermittent okay, I feel like doing intermittent fasting, which part of my reason fasting, which part of my reason fasting, which part of my reason behaviorally for my interest in that behaviorally for my interest in that behaviorally for my interest in that also is that getting people to change also is that getting people to change also is that getting people to change their diet is hard. meaning their diet is hard. meaning their diet is hard. meaning their diet composition, the food they their diet composition, the food they their diet composition, the food they eat. So if you can just say, "Hey, look, eat. So if you can just say, "Hey, look, eat. So if you can just say, "Hey, look, keep eating whatever you want, same
54:00keep eating whatever you want, same keep eating whatever you want, same thing, but you have to fit it within thing, but you have to fit it within thing, but you have to fit it within this window, it's an interesting option this window, it's an interesting option this window, it's an interesting option B that might be might work for people B that might be might work for people B that might be might work for people who otherwise aren't going to follow a who otherwise aren't going to follow a who otherwise aren't going to follow a paleo diet or whatever. But if you do paleo diet or whatever. But if you do paleo diet or whatever. But if you do the IF and then what I've done is like, the IF and then what I've done is like, the IF and then what I've done is like, all right, do the IF maybe if you have all right, do the IF maybe if you have all right, do the IF maybe if you have some grains or in my case legumes and some grains or in my case legumes and some grains or in my case legumes and stuff. Okay, fine. and then shift to a stuff. Okay, fine. and then shift to a stuff. Okay, fine. and then shift to a mostly ketogenic diet for a period of mostly ketogenic diet for a period of mostly ketogenic diet for a period of time. Then I feel like you're you're time. Then I feel like you're you're time. Then I feel like you're you're pretty well teed up for a longer pretty well teed up for a longer pretty well teed up for a longer water only fast. Maybe you supplement water only fast. Maybe you supplement water only fast. Maybe you supplement with electrolytes. This gets into all with electrolytes. This gets into all with electrolytes. This gets into all sorts of controversial territory, but if sorts of controversial territory, but if sorts of controversial territory, but if you're okay with it, let's talk about you're okay with it, let's talk about you're okay with it, let's talk about training for a minute because, and I'll training for a minute because, and I'll training for a minute because, and I'll force a really awkward segue maybe, force a really awkward segue maybe, force a really awkward segue maybe, which is one thing I noticed is that my which is one thing I noticed is that my which is one thing I noticed is that my ability to do zone 2 training. Let's ability to do zone 2 training. Let's ability to do zone 2 training. Let's just for simplicity sake say that for just for simplicity sake say that for just for simplicity sake say that for people that's you're on a stationary people that's you're on a stationary people that's you're on a stationary bike or a bike, stationary is just bike or a bike, stationary is just bike or a bike, stationary is just easier to keep consistent. and you're easier to keep consistent. and you're easier to keep consistent. and you're you're cycling for 60 minutes at a a
55:00you're cycling for 60 minutes at a a you're cycling for 60 minutes at a a wattage and a speed that leads you to wattage and a speed that leads you to wattage and a speed that leads you to the point where you could have a the point where you could have a the point where you could have a conversation with someone on the phone conversation with someone on the phone conversation with someone on the phone in short full sentences, but you don't in short full sentences, but you don't in short full sentences, but you don't really want to, right? That's like the really want to, right? That's like the really want to, right? That's like the talk test. Intermittent fasting plus talk test. Intermittent fasting plus talk test. Intermittent fasting plus ketosis really helps my zone 2. And then ketosis really helps my zone 2. And then ketosis really helps my zone 2. And then this leads into the question of just this leads into the question of just this leads into the question of just training in general. So, I have to click training in general. So, I have to click training in general. So, I have to click on this. What type of exercise reduces on this. What type of exercise reduces on this. What type of exercise reduces heart aging by 20 years? Do you want to heart aging by 20 years? Do you want to heart aging by 20 years? Do you want to start there or do you want to start with start there or do you want to start with start there or do you want to start with V2 max? V2 max? V2 max? >> We can start with V2 max maybe because >> We can start with V2 max maybe because >> We can start with V2 max maybe because they kind of lead into each other. they kind of lead into each other. they kind of lead into each other. >> Great. Let's do it. >> Great. Let's do it. >> Great. Let's do it. >> So people might be, you know, going what >> So people might be, you know, going what >> So people might be, you know, going what is V2 max? It's essentially a is V2 max? It's essentially a is V2 max? It's essentially a cardiorespiratory fitness. It's measured cardiorespiratory fitness. It's measured cardiorespiratory fitness. It's measured or calculated by V2 max, which is or calculated by V2 max, which is or calculated by V2 max, which is essentially the maximum amount of oxygen essentially the maximum amount of oxygen essentially the maximum amount of oxygen you can take up during maximum exercise. you can take up during maximum exercise. you can take up during maximum exercise. >> And what's so fascinating about that is >> And what's so fascinating about that is >> And what's so fascinating about that is it's a really important predictor of it's a really important predictor of it's a really important predictor of longevity. So there have now been enough longevity. So there have now been enough longevity. So there have now been enough studies that have come out looking at studies that have come out looking at studies that have come out looking at the cardiorespiratory fitness in the in
56:00the cardiorespiratory fitness in the in the cardiorespiratory fitness in the in the sense of V2 max and how people with the sense of V2 max and how people with the sense of V2 max and how people with a higher cardiorespiratory fitness have a higher cardiorespiratory fitness have a higher cardiorespiratory fitness have a 5year increased life expectancy a 5year increased life expectancy a 5year increased life expectancy compared to people with a low compared to people with a low compared to people with a low cardiorespiratory fitness. In fact, if cardiorespiratory fitness. In fact, if cardiorespiratory fitness. In fact, if you have a low cardiorespiratory fitness you have a low cardiorespiratory fitness you have a low cardiorespiratory fitness and you go anywhere above that like from and you go anywhere above that like from and you go anywhere above that like from low to low normal, it's associated with low to low normal, it's associated with low to low normal, it's associated with a 2-year increased life expectancy. And a 2-year increased life expectancy. And a 2-year increased life expectancy. And people with a low cardiorespiratory people with a low cardiorespiratory people with a low cardiorespiratory fitness actually have a higher all-c fitness actually have a higher all-c fitness actually have a higher all-c cause mortality that's comparable or cause mortality that's comparable or cause mortality that's comparable or worse than people with known diseases worse than people with known diseases worse than people with known diseases like type two diabetes or cardiovascular like type two diabetes or cardiovascular like type two diabetes or cardiovascular disease or smokers for example. So in in disease or smokers for example. So in in disease or smokers for example. So in in other words, being sedentary is a other words, being sedentary is a other words, being sedentary is a disease and we need to think about it as disease and we need to think about it as disease and we need to think about it as a disease and we should be trying to a disease and we should be trying to a disease and we should be trying to train to improve our V2 max and that is train to improve our V2 max and that is train to improve our V2 max and that is something that should be in our minds. something that should be in our minds. something that should be in our minds. And I say this because like just having And I say this because like just having And I say this because like just having this conversation that you and I are this conversation that you and I are this conversation that you and I are having right now, it takes about 11 mill having right now, it takes about 11 mill having right now, it takes about 11 mill of oxygen per minute per kilogram body of oxygen per minute per kilogram body of oxygen per minute per kilogram body weight just to have this conversation. weight just to have this conversation. weight just to have this conversation. Mhm. Mhm. Mhm. >> Now, just sit still and just breathe. It
57:00>> Now, just sit still and just breathe. It >> Now, just sit still and just breathe. It takes about 3 milll of oxygen per minute takes about 3 milll of oxygen per minute takes about 3 milll of oxygen per minute per kilogram body weight. And that's per kilogram body weight. And that's per kilogram body weight. And that's important because as we're aging, we're important because as we're aging, we're important because as we're aging, we're sort of heading towards this cliff of V2 sort of heading towards this cliff of V2 sort of heading towards this cliff of V2 max or V2 max goes down as we age just max or V2 max goes down as we age just max or V2 max goes down as we age just naturally. Even if you're training and naturally. Even if you're training and naturally. Even if you're training and doing everything, it goes down. doing everything, it goes down. doing everything, it goes down. >> Yeah. >> Yeah. >> And once you get to that cliff, >> And once you get to that cliff, >> And once you get to that cliff, >> everything becomes a maximal effort. >> everything becomes a maximal effort. >> everything becomes a maximal effort. Like you talking, you're out of breath. Like you talking, you're out of breath. Like you talking, you're out of breath. You know, carrying groceries to your car You know, carrying groceries to your car You know, carrying groceries to your car from the store, you're just out of from the store, you're just out of from the store, you're just out of breath. Everything is a maximal effort breath. Everything is a maximal effort breath. Everything is a maximal effort and you don't want to be there. and you don't want to be there. and you don't want to be there. >> So you want to like start from a higher >> So you want to like start from a higher >> So you want to like start from a higher up point so that when you're going down up point so that when you're going down up point so that when you're going down that cliff is much further away that cliff is much further away that cliff is much further away >> and and that's where you know the >> and and that's where you know the >> and and that's where you know the training comes in because you want to training comes in because you want to training comes in because you want to sort of you want to find a training sort of you want to find a training sort of you want to find a training program that's going to improve that program that's going to improve that program that's going to improve that that cardiorespiratory fitness, that cardiorespiratory fitness, that cardiorespiratory fitness, >> right? >> right? >> And that's where you talked about zone 2 >> And that's where you talked about zone 2 >> And that's where you talked about zone 2 training and that's the kind of what I training and that's the kind of what I training and that's the kind of what I would call moderate intensity exercise. would call moderate intensity exercise. would call moderate intensity exercise. So you're able to sort of the talk test. So you're able to sort of the talk test. So you're able to sort of the talk test. I like the talk test because heart rate I like the talk test because heart rate I like the talk test because heart rate is so dependent on the person's fitness
58:00is so dependent on the person's fitness is so dependent on the person's fitness level, but let's just say on average level, but let's just say on average level, but let's just say on average generally people are they're not at like generally people are they're not at like generally people are they're not at like 75 or 80% max heart rate. They're kind 75 or 80% max heart rate. They're kind 75 or 80% max heart rate. They're kind of below that on average. Now some of below that on average. Now some of below that on average. Now some people may actually be above that, but people may actually be above that, but people may actually be above that, but the talk test is great because you can the talk test is great because you can the talk test is great because you can have a conversation. You're breathy. You have a conversation. You're breathy. You have a conversation. You're breathy. You don't want to have a conversation, but don't want to have a conversation, but don't want to have a conversation, but you can. So, we know that people that you can. So, we know that people that you can. So, we know that people that are doing that moderate intensity type are doing that moderate intensity type are doing that moderate intensity type of training, if they do the standard of training, if they do the standard of training, if they do the standard guidelines of physical activity, which guidelines of physical activity, which guidelines of physical activity, which are about 2 and 1/2 hours a week of are about 2 and 1/2 hours a week of are about 2 and 1/2 hours a week of moderate intensity physical activity, moderate intensity physical activity, moderate intensity physical activity, people that do that for 2 months, 40% of people that do that for 2 months, 40% of people that do that for 2 months, 40% of those people still can't improve their those people still can't improve their those people still can't improve their V2 max. V2 max. V2 max. >> Yeah. Just different gears. >> Yeah. Just different gears. >> Yeah. Just different gears. >> Well, unless they actually add in >> Well, unless they actually add in >> Well, unless they actually add in highintensity interval training. highintensity interval training. highintensity interval training. >> Yep. >> Yep. >> And that's where I kind of get into >> And that's where I kind of get into >> And that's where I kind of get into this. I think people should be doing this. I think people should be doing this. I think people should be doing vigorous intensity exercise. That's the vigorous intensity exercise. That's the vigorous intensity exercise. That's the type of exercise where you're unable to type of exercise where you're unable to type of exercise where you're unable to talk, right? So you you can't have a talk, right? So you you can't have a talk, right? So you you can't have a conversation because you're going conversation because you're going conversation because you're going harder. Your heart rate is about 80 85%, harder. Your heart rate is about 80 85%, harder. Your heart rate is about 80 85%, you know, it's above 80% max heart rate. you know, it's above 80% max heart rate. you know, it's above 80% max heart rate. >> That type of exercise has been shown to
59:00>> That type of exercise has been shown to >> That type of exercise has been shown to improve V2 max, especially if you're improve V2 max, especially if you're improve V2 max, especially if you're doing sort of what's called doing sort of what's called doing sort of what's called highintensity interval training. as you highintensity interval training. as you highintensity interval training. as you know, you've you've talked about this a know, you've you've talked about this a know, you've you've talked about this a lot as well, but you're you're doing lot as well, but you're you're doing lot as well, but you're you're doing sort of these intervals of going more sort of these intervals of going more sort of these intervals of going more vigorous intensity exercise and then you vigorous intensity exercise and then you vigorous intensity exercise and then you have recovery periods where your heart have recovery periods where your heart have recovery periods where your heart rate goes down. rate goes down. rate goes down. >> So, there's been a variety of different >> So, there's been a variety of different >> So, there's been a variety of different protocols out there that have been shown protocols out there that have been shown protocols out there that have been shown to improve the V2 max if you do them. to improve the V2 max if you do them. to improve the V2 max if you do them. >> Generally speaking, what's happening is >> Generally speaking, what's happening is >> Generally speaking, what's happening is you're putting a stronger stress on your you're putting a stronger stress on your you're putting a stronger stress on your cardiovascular system, so on your cardiovascular system, so on your cardiovascular system, so on your muscular system, even on your brain. So, muscular system, even on your brain. So, muscular system, even on your brain. So, the adaptations are greater. And that the adaptations are greater. And that the adaptations are greater. And that one of those adaptations is increasing one of those adaptations is increasing one of those adaptations is increasing your stroke volume. So being able to your stroke volume. So being able to your stroke volume. So being able to like basically transport oxygen to like basically transport oxygen to like basically transport oxygen to tissues faster. tissues faster. tissues faster. >> And that's an adaptation that happens >> And that's an adaptation that happens >> And that's an adaptation that happens when you're going at a harder when when you're going at a harder when when you're going at a harder when you're training at a harder intensity. you're training at a harder intensity. you're training at a harder intensity. >> What do you do personally? What's what's >> What do you do personally? What's what's >> What do you do personally? What's what's your hit look like? your hit look like? your hit look like? >> My training is 3 days a week I do some >> My training is 3 days a week I do some >> My training is 3 days a week I do some sort of CrossFit training that involves sort of CrossFit training that involves sort of CrossFit training that involves highintensity interval training with it highintensity interval training with it highintensity interval training with it as well. And the high-intensity interval
1:00as well. And the high-intensity interval as well. And the high-intensity interval training will either be on a rowing training will either be on a rowing training will either be on a rowing machine or it'll be on a stationary bike machine or it'll be on a stationary bike machine or it'll be on a stationary bike or assault bike or it'll be like a skier or assault bike or it'll be like a skier or assault bike or it'll be like a skier like those skiers like those skiers like those skiers >> or jumping rope. And I also do longer >> or jumping rope. And I also do longer >> or jumping rope. And I also do longer intervals. So I'll do the Norwegian 4x4. intervals. So I'll do the Norwegian 4x4. intervals. So I'll do the Norwegian 4x4. So that's where I do on a stationary So that's where I do on a stationary So that's where I do on a stationary bike or I'll do it on the rowing machine bike or I'll do it on the rowing machine bike or I'll do it on the rowing machine actually as well. I do four minutes of actually as well. I do four minutes of actually as well. I do four minutes of as hard as I can go and maintain for as hard as I can go and maintain for as hard as I can go and maintain for that entire four minutes. So this is that entire four minutes. So this is that entire four minutes. So this is obviously not an allout 30- secondond obviously not an allout 30- secondond obviously not an allout 30- secondond sprint. this is, you know, I'm I'm just sprint. this is, you know, I'm I'm just sprint. this is, you know, I'm I'm just working hard as hard as I can and working hard as hard as I can and working hard as hard as I can and maintain that for for four minutes. And maintain that for for four minutes. And maintain that for for four minutes. And then you recover for three minutes and then you recover for three minutes and then you recover for three minutes and then you do it four times. I'm thinking then you do it four times. I'm thinking then you do it four times. I'm thinking of a variation I do sometimes with my of a variation I do sometimes with my of a variation I do sometimes with my husband. I recover for four minutes husband. I recover for four minutes husband. I recover for four minutes because we're switching on the rower. So because we're switching on the rower. So because we're switching on the rower. So I sometimes do a little bit longer I sometimes do a little bit longer I sometimes do a little bit longer recovery. But that Norwegian 4x4 where recovery. But that Norwegian 4x4 where recovery. But that Norwegian 4x4 where you're doing as hard as you can for four you're doing as hard as you can for four you're doing as hard as you can for four minutes and maintain that, you know, minutes and maintain that, you know, minutes and maintain that, you know, that intensity for the four minutes and that intensity for the four minutes and that intensity for the four minutes and then you recover for 3 minutes, you do then you recover for 3 minutes, you do then you recover for 3 minutes, you do that four times. That's been shown to be that four times. That's been shown to be that four times. That's been shown to be one of the best ways to improve V2 max. one of the best ways to improve V2 max. one of the best ways to improve V2 max. But you can also do 1 minute on, 1 But you can also do 1 minute on, 1 But you can also do 1 minute on, 1 minute off, which I've also done. So,
1:01minute off, which I've also done. So, minute off, which I've also done. So, you know, you do that 10 times. It's you know, you do that 10 times. It's you know, you do that 10 times. It's more like a 20-minut workout. more like a 20-minut workout. more like a 20-minut workout. That's also been shown to improve V2 That's also been shown to improve V2 That's also been shown to improve V2 max. But also, even doing something like max. But also, even doing something like max. But also, even doing something like 20 seconds on, 10 seconds off, like a 20 seconds on, 10 seconds off, like a 20 seconds on, 10 seconds off, like a Tabata Tabata Tabata >> again has been shown. I do all of these, >> again has been shown. I do all of these, >> again has been shown. I do all of these, by the way, and I do variations of them by the way, and I do variations of them by the way, and I do variations of them depending on the week. Most of my my depending on the week. Most of my my depending on the week. Most of my my exercise is highintensity interval exercise is highintensity interval exercise is highintensity interval training, CrossFit training, which training, CrossFit training, which training, CrossFit training, which incorporates, you know, it's more incorporates, you know, it's more incorporates, you know, it's more dynamic. So, it's including like dynamic. So, it's including like dynamic. So, it's including like strength training stuff, but it's more strength training stuff, but it's more strength training stuff, but it's more high intensity. high intensity. high intensity. >> Mh. >> Mh. >> Mh. >> And then I do a couple of runs. I do >> And then I do a couple of runs. I do >> And then I do a couple of runs. I do like two 30 minute runs a week, like two 30 minute runs a week, like two 30 minute runs a week, sometimes three. So, and that's more of sometimes three. So, and that's more of sometimes three. So, and that's more of my zone 2 stuff. my zone 2 stuff. my zone 2 stuff. >> Yeah, it's a nice roster. I'll share >> Yeah, it's a nice roster. I'll share >> Yeah, it's a nice roster. I'll share just for people who might be curious just for people who might be curious just for people who might be curious some of my goals and program at the some of my goals and program at the some of my goals and program at the moment. Right. So, I'm about to turn 48 moment. Right. So, I'm about to turn 48 moment. Right. So, I'm about to turn 48 and feel good overall, and feel good overall, and feel good overall, but have realized that I really hate but have realized that I really hate but have realized that I really hate endurance training generally speaking. endurance training generally speaking. endurance training generally speaking. And so, I've neglected that and
1:02And so, I've neglected that and And so, I've neglected that and specifically have neglected the stuff specifically have neglected the stuff specifically have neglected the stuff that makes me think. I want to puke into that makes me think. I want to puke into that makes me think. I want to puke into a bucket, i.e. V2 max training. The the a bucket, i.e. V2 max training. The the a bucket, i.e. V2 max training. The the zone 2 is like listen to a podcast, zone 2 is like listen to a podcast, zone 2 is like listen to a podcast, maybe have like a slightly breathy maybe have like a slightly breathy maybe have like a slightly breathy conversation, like it's pretty chill. conversation, like it's pretty chill. conversation, like it's pretty chill. watch something on the on Netflix, you watch something on the on Netflix, you watch something on the on Netflix, you know, it's pretty straightforward. V2 know, it's pretty straightforward. V2 know, it's pretty straightforward. V2 max specifically chatting with Peter max specifically chatting with Peter max specifically chatting with Peter Tia. I'm doing the zone 2, which I do Tia. I'm doing the zone 2, which I do Tia. I'm doing the zone 2, which I do either on a stationary bike or on a either on a stationary bike or on a either on a stationary bike or on a treadmill with typically with a rucks treadmill with typically with a rucks treadmill with typically with a rucks sack at a lower incline. I found that sack at a lower incline. I found that sack at a lower incline. I found that when I had the speed too high incline when I had the speed too high incline when I had the speed too high incline too high, I ended up getting lower back too high, I ended up getting lower back too high, I ended up getting lower back pain just from a like really long stride pain just from a like really long stride pain just from a like really long stride with my lordosis and stuff. And then for with my lordosis and stuff. And then for with my lordosis and stuff. And then for the V2 max doing the 4x4 that you the V2 max doing the 4x4 that you the V2 max doing the 4x4 that you described. And I think I'm getting this described. And I think I'm getting this described. And I think I'm getting this translation right. But the way it was translation right. But the way it was translation right. But the way it was described to me was like all right for described to me was like all right for described to me was like all right for each of those four minutes you have each of those four minutes you have each of those four minutes you have these these four minute these these four minute these these four minute work intervals and then you have three work intervals and then you have three work intervals and then you have three or four minutes of rest and then you or four minutes of rest and then you or four minutes of rest and then you repeat four times. It's like first repeat four times. It's like first repeat four times. It's like first minute you're like wow this is a lot of minute you're like wow this is a lot of minute you're like wow this is a lot of work. Second minute you're like wow this
1:03work. Second minute you're like wow this work. Second minute you're like wow this really sucks. third minute you're like I really sucks. third minute you're like I really sucks. third minute you're like I don't know if I I'm gonna make it. I don't know if I I'm gonna make it. I don't know if I I'm gonna make it. I don't think I'm going to make it. And don't think I'm going to make it. And don't think I'm going to make it. And then minute four is like I feel like I'm then minute four is like I feel like I'm then minute four is like I feel like I'm going to die and I'm being chased by going to die and I'm being chased by going to die and I'm being chased by wolves. So it's like when we say maximal wolves. So it's like when we say maximal wolves. So it's like when we say maximal effort at least as it's been and and effort at least as it's been and and effort at least as it's been and and those are not Peter's words but another those are not Peter's words but another those are not Peter's words but another person I like a lot. It's a lot of work. person I like a lot. It's a lot of work. person I like a lot. It's a lot of work. It's pretty pukey but I'm going to be It's pretty pukey but I'm going to be It's pretty pukey but I'm going to be doing that given the the longevity doing that given the the longevity doing that given the the longevity associations that you mentioned. Now I associations that you mentioned. Now I associations that you mentioned. Now I would love just to get your two cents would love just to get your two cents would love just to get your two cents and this relates to vitamin D2 a little and this relates to vitamin D2 a little and this relates to vitamin D2 a little bit for me where I'm like in these bit for me where I'm like in these bit for me where I'm like in these studies looking at V2 max as a predictor studies looking at V2 max as a predictor studies looking at V2 max as a predictor or coralate of longevity or coralate of longevity or coralate of longevity are there other possible confounders are there other possible confounders are there other possible confounders that confounding variables that might that confounding variables that might that confounding variables that might actually be the real McCoy. In other actually be the real McCoy. In other actually be the real McCoy. In other words, because you could say, and I know words, because you could say, and I know words, because you could say, and I know you know all this, but just for people you know all this, but just for people you know all this, but just for people listening, it's like, okay, well, I'll listening, it's like, okay, well, I'll listening, it's like, okay, well, I'll make this up. Like, women who do Pilates make this up. Like, women who do Pilates make this up. Like, women who do Pilates in Manhattan
1:04in Manhattan in Manhattan have, you know, four years of additional have, you know, four years of additional have, you know, four years of additional lifespan. Okay, great. So, you could lifespan. Okay, great. So, you could lifespan. Okay, great. So, you could conclude then we should all do Pilates conclude then we should all do Pilates conclude then we should all do Pilates to improve lifespan. It's like, well, to improve lifespan. It's like, well, to improve lifespan. It's like, well, wait a second. Pilates is expensive and wait a second. Pilates is expensive and wait a second. Pilates is expensive and maybe they're also following some a maybe they're also following some a maybe they're also following some a better diet and so on and so on and so better diet and so on and so on and so better diet and so on and so on and so on. But are there any confounders that on. But are there any confounders that on. But are there any confounders that might apply possible competitors to might apply possible competitors to might apply possible competitors to these V2 max studies? these V2 max studies? these V2 max studies? I'm assuming they're observational more I'm assuming they're observational more I'm assuming they're observational more than experimental or u sort of than experimental or u sort of than experimental or u sort of intervention based. So what are your intervention based. So what are your intervention based. So what are your thoughts there? there's absolutely a thoughts there? there's absolutely a thoughts there? there's absolutely a possibility for some sort of confounding possibility for some sort of confounding possibility for some sort of confounding factors in any sort of observational factors in any sort of observational factors in any sort of observational study including the ones I'm discussing study including the ones I'm discussing study including the ones I'm discussing because you know yes they're going in because you know yes they're going in because you know yes they're going in and measuring their cardiorespiratory and measuring their cardiorespiratory and measuring their cardiorespiratory fitness which is better than a lot of fitness which is better than a lot of fitness which is better than a lot of observational studies that or you're observational studies that or you're observational studies that or you're going off a questionnaire right going off a questionnaire right going off a questionnaire right >> so that's already sort of one at least a >> so that's already sort of one at least a >> so that's already sort of one at least a oneup over other observational data but oneup over other observational data but oneup over other observational data but you know at the end of the day you may
1:05you know at the end of the day you may you know at the end of the day you may have someone that has undiagnosed cancer have someone that has undiagnosed cancer have someone that has undiagnosed cancer or some kind of undiagnosed disease or some kind of undiagnosed disease or some kind of undiagnosed disease because they're supposed to be because they're supposed to be because they're supposed to be disease-free or if they have a disease, disease-free or if they have a disease, disease-free or if they have a disease, it's like known, right? And so it's like known, right? And so it's like known, right? And so everything's corrected for. everything's corrected for. everything's corrected for. >> But there's always the possibility that, >> But there's always the possibility that, >> But there's always the possibility that, you know, some people have some disease you know, some people have some disease you know, some people have some disease and that's why they can't exercise very and that's why they can't exercise very and that's why they can't exercise very well because they're diseased, right? well because they're diseased, right? well because they're diseased, right? And it's the disease that's causing them And it's the disease that's causing them And it's the disease that's causing them to have a higher mortality rate than the to have a higher mortality rate than the to have a higher mortality rate than the the lower cardiorespiratory fitness is. the lower cardiorespiratory fitness is. the lower cardiorespiratory fitness is. There are, you know, studies always try There are, you know, studies always try There are, you know, studies always try to account for diet and all that stuff, to account for diet and all that stuff, to account for diet and all that stuff, but at the end of the day, you can never but at the end of the day, you can never but at the end of the day, you can never really establish causation, right? So really establish causation, right? So really establish causation, right? So that is that is why we turn to that is that is why we turn to that is that is why we turn to randomized control trials. And I will randomized control trials. And I will randomized control trials. And I will say this is where the heart aging comes say this is where the heart aging comes say this is where the heart aging comes in and also this type of training. in and also this type of training. in and also this type of training. >> Can I ask you one more thing real quick? >> Can I ask you one more thing real quick? >> Can I ask you one more thing real quick? >> Yeah. >> Yeah. >> Before we get to the heart aging real >> Before we get to the heart aging real >> Before we get to the heart aging real quick. So when I've done V2 max quick. So when I've done V2 max quick. So when I've done V2 max training, training, training, my legs grow like my legs grow like my legs grow like my legs grow like my legs grow like my legs grow like weeds. Like they adapt and get big. And weeds. Like they adapt and get big. And weeds. Like they adapt and get big. And so along with the age related decrease so along with the age related decrease so along with the age related decrease in V2 max, there's also sarcopenia and
1:06in V2 max, there's also sarcopenia and in V2 max, there's also sarcopenia and age- related loss of muscle mass. And so age- related loss of muscle mass. And so age- related loss of muscle mass. And so I'm like, I wonder if there's these I'm like, I wonder if there's these I'm like, I wonder if there's these people who also have higher V2 max tend people who also have higher V2 max tend people who also have higher V2 max tend to have a higher percentage of to have a higher percentage of to have a higher percentage of lean body mass or muscle tissue, be more lean body mass or muscle tissue, be more lean body mass or muscle tissue, be more heavily muscled than the people without. heavily muscled than the people without. heavily muscled than the people without. I don't know. I mean, that's just I'm I don't know. I mean, that's just I'm I don't know. I mean, that's just I'm just kind of poking at out of curiosity. just kind of poking at out of curiosity. just kind of poking at out of curiosity. >> Yeah. Okay. So, the heart aging, >> Yeah. Okay. So, the heart aging, >> Yeah. Okay. So, the heart aging, >> right? >> right? >> Yeah. >> Yeah. >> Well, so and you know this goes into why >> Well, so and you know this goes into why >> Well, so and you know this goes into why randomized control trials are important randomized control trials are important randomized control trials are important because you can establish more because you can establish more because you can establish more causation, right, from an intervention. causation, right, from an intervention. causation, right, from an intervention. And this study was done by Ben Levine And this study was done by Ben Levine And this study was done by Ben Levine out of UT Southwest and Dallas. And it's out of UT Southwest and Dallas. And it's out of UT Southwest and Dallas. And it's a really to me it's just it's seminal a really to me it's just it's seminal a really to me it's just it's seminal ground breaking study that isn't talked ground breaking study that isn't talked ground breaking study that isn't talked about enough. By the way, he's just a about enough. By the way, he's just a about enough. By the way, he's just a phenomenal cardiovascular exercise phenomenal cardiovascular exercise phenomenal cardiovascular exercise physiologist. I mean, he trained with physiologist. I mean, he trained with physiologist. I mean, he trained with the biggest giants out there. And what the biggest giants out there. And what the biggest giants out there. And what he did was he took him and his lab took he did was he took him and his lab took he did was he took him and his lab took 50 year olds that were sedentary. So 50 year olds that were sedentary. So 50 year olds that were sedentary. So they're middle-aged, 50 years old,
1:07they're middle-aged, 50 years old, they're middle-aged, 50 years old, sedentary, but otherwise healthy. So you sedentary, but otherwise healthy. So you sedentary, but otherwise healthy. So you didn't have any other diseases besides didn't have any other diseases besides didn't have any other diseases besides being sedentary, which I think is a being sedentary, which I think is a being sedentary, which I think is a disease, but they didn't have any other disease, but they didn't have any other disease, but they didn't have any other diseases like cardiovascular disease or diseases like cardiovascular disease or diseases like cardiovascular disease or type two diabetes or hypertension, type two diabetes or hypertension, type two diabetes or hypertension, right? So they were otherwise healthy, right? So they were otherwise healthy, right? So they were otherwise healthy, just not active. and he wanted to see if just not active. and he wanted to see if just not active. and he wanted to see if he could put these guys on a pretty long he could put these guys on a pretty long he could put these guys on a pretty long 2-year training protocol, how would that 2-year training protocol, how would that 2-year training protocol, how would that affect the aging of their heart? So, as affect the aging of their heart? So, as affect the aging of their heart? So, as we age, our hearts typically shrink in we age, our hearts typically shrink in we age, our hearts typically shrink in size and they get stiffer and that size and they get stiffer and that size and they get stiffer and that affects not only our cardiorespiratory affects not only our cardiorespiratory affects not only our cardiorespiratory fitness and our ability to exercise. And fitness and our ability to exercise. And fitness and our ability to exercise. And you know, I mentioned our you know, I mentioned our you know, I mentioned our cardiorespiratory fitness goes down with cardiorespiratory fitness goes down with cardiorespiratory fitness goes down with age, but it affects our cardiovascular age, but it affects our cardiovascular age, but it affects our cardiovascular disease risk as well. And so the reason disease risk as well. And so the reason disease risk as well. And so the reason our hearts get stiffer by the way does our hearts get stiffer by the way does our hearts get stiffer by the way does come down to a lot of glucose. So the come down to a lot of glucose. So the come down to a lot of glucose. So the more glucose stimulation, more glucose more glucose stimulation, more glucose more glucose stimulation, more glucose is around in your vascular system, it is around in your vascular system, it is around in your vascular system, it through a chemical reaction forms through a chemical reaction forms through a chemical reaction forms advanced glycation end products. So this advanced glycation end products. So this advanced glycation end products. So this glycation essentially stiffens the
1:08glycation essentially stiffens the glycation essentially stiffens the collagen that surrounds your mioardium collagen that surrounds your mioardium collagen that surrounds your mioardium and your paricardium. And so you get and your paricardium. And so you get and your paricardium. And so you get like this stiffer heart that can't like this stiffer heart that can't like this stiffer heart that can't respond to stress well, you know. So, respond to stress well, you know. So, respond to stress well, you know. So, you want your heart to be very plastic you want your heart to be very plastic you want your heart to be very plastic and malleable and flexible, right? You and malleable and flexible, right? You and malleable and flexible, right? You don't want it to be stiff. don't want it to be stiff. don't want it to be stiff. >> Doesn't sound good. >> Doesn't sound good. >> Doesn't sound good. >> Just like you don't want your blood >> Just like you don't want your blood >> Just like you don't want your blood vessels to be stiff. What he wanted to vessels to be stiff. What he wanted to vessels to be stiff. What he wanted to do was see if he could change the do was see if he could change the do was see if he could change the structure and the trajectory of these structure and the trajectory of these structure and the trajectory of these these aging hearts. And so, he put him these aging hearts. And so, he put him these aging hearts. And so, he put him on a 2-year training program which on a 2-year training program which on a 2-year training program which involved the Norwegian 4x4, by the way. involved the Norwegian 4x4, by the way. involved the Norwegian 4x4, by the way. And when you start someone out that's, And when you start someone out that's, And when you start someone out that's, you know, not physically active and you you know, not physically active and you you know, not physically active and you want them to do the Norwegian 4x4, when want them to do the Norwegian 4x4, when want them to do the Norwegian 4x4, when you have them doing their interval, you have them doing their interval, you have them doing their interval, their 4-minute interval, and this speaks their 4-minute interval, and this speaks their 4-minute interval, and this speaks to you as well, or anyone, you don't to you as well, or anyone, you don't to you as well, or anyone, you don't have to necessarily go as hard as you have to necessarily go as hard as you have to necessarily go as hard as you can the whole four minutes. You just can the whole four minutes. You just can the whole four minutes. You just have to be working hard that interval. have to be working hard that interval. have to be working hard that interval. >> Yeah. You do have to last four minutes, >> Yeah. You do have to last four minutes, >> Yeah. You do have to last four minutes, right? So, right? So, right? So, >> you have to last four minutes. And so, >> you have to last four minutes. And so, >> you have to last four minutes. And so, some people even start off, they're just some people even start off, they're just some people even start off, they're just briskly walking briskly walking briskly walking >> because that's hard for them, right? >> because that's hard for them, right? >> because that's hard for them, right? >> Yeah. Totally.
1:09>> Yeah. Totally. >> Yeah. Totally. >> So, it's all tailored to the individual. >> So, it's all tailored to the individual. >> So, it's all tailored to the individual. And so, some people get really And so, some people get really And so, some people get really intimidated where they're like, "Oh, I intimidated where they're like, "Oh, I intimidated where they're like, "Oh, I just there's no way I could ever do just there's no way I could ever do just there's no way I could ever do that." Well, actually, these people did that." Well, actually, these people did that." Well, actually, these people did do it. And they started out doing do it. And they started out doing do it. And they started out doing Norwegian 4x4, but they also did a Norwegian 4x4, but they also did a Norwegian 4x4, but they also did a variety of other exercises, including variety of other exercises, including variety of other exercises, including moderate intensity and some more moderate intensity and some more moderate intensity and some more vigorous intensity exercise as well as vigorous intensity exercise as well as vigorous intensity exercise as well as some resistance training. And the some resistance training. And the some resistance training. And the control group was just this like yoga, control group was just this like yoga, control group was just this like yoga, flexible training sort of stuff that flexible training sort of stuff that flexible training sort of stuff that people were doing. By the end of the two people were doing. By the end of the two people were doing. By the end of the two years, these people were working out years, these people were working out years, these people were working out about 5 hours a week. And at some point about 5 hours a week. And at some point about 5 hours a week. And at some point they were doing two Norwegian 4x4s a they were doing two Norwegian 4x4s a they were doing two Norwegian 4x4s a week and then they went down to just week and then they went down to just week and then they went down to just doing one a week. But you know over the doing one a week. But you know over the doing one a week. But you know over the course of 2 years they did they were course of 2 years they did they were course of 2 years they did they were getting a lot of exercise about 5 hours getting a lot of exercise about 5 hours getting a lot of exercise about 5 hours a week. a week. a week. >> Mhm. >> Mhm. >> And essentially at the end of those two >> And essentially at the end of those two >> And essentially at the end of those two years the structure of their heart so years the structure of their heart so years the structure of their heart so the stiffness of it and the you know the stiffness of it and the you know the stiffness of it and the you know shrinking of it was reversed. So their shrinking of it was reversed. So their shrinking of it was reversed. So their hearts grew and they became more hearts grew and they became more hearts grew and they became more flexible flexible flexible >> and it was reversed in such a way that >> and it was reversed in such a way that >> and it was reversed in such a way that it was 20 years less aging. So their it was 20 years less aging. So their it was 20 years less aging. So their hearts looked more like 30 year olds hearts looked more like 30 year olds hearts looked more like 30 year olds than 50y olds, which is pretty
1:10than 50y olds, which is pretty than 50y olds, which is pretty incredible. incredible. incredible. >> Yeah, that is amazing. >> Yeah, that is amazing. >> Yeah, that is amazing. >> Yeah, it's amazing. And I think it's >> Yeah, it's amazing. And I think it's >> Yeah, it's amazing. And I think it's also like, well, you think 50 it's too also like, well, you think 50 it's too also like, well, you think 50 it's too late to start exercising. Well, it's not late to start exercising. Well, it's not late to start exercising. Well, it's not too late. too late. too late. >> You can be in your 90s and get benefits. >> You can be in your 90s and get benefits. >> You can be in your 90s and get benefits. I think that's another really important I think that's another really important I think that's another really important sort of take-home with that story is sort of take-home with that story is sort of take-home with that story is that, you know, you can reverse your that, you know, you can reverse your that, you know, you can reverse your your aging of your heart by 20 years if your aging of your heart by 20 years if your aging of your heart by 20 years if you really put in the effort. Five five you really put in the effort. Five five you really put in the effort. Five five hours a week is about what I do. About hours a week is about what I do. About hours a week is about what I do. About five or six hours a week, it's a lot of five or six hours a week, it's a lot of five or six hours a week, it's a lot of work. Mhm. work. Mhm. work. Mhm. >> I didn't always do that, but I've >> I didn't always do that, but I've >> I didn't always do that, but I've decided as I started to get into my decided as I started to get into my decided as I started to get into my mid-40s, I'm going to spend less time mid-40s, I'm going to spend less time mid-40s, I'm going to spend less time podcasting and more time exercising podcasting and more time exercising podcasting and more time exercising because this is my health. because this is my health. because this is my health. >> Yeah. Foundational for everything else. >> Yeah. Foundational for everything else. >> Yeah. Foundational for everything else. That's the base of the pyramid, That's the base of the pyramid, That's the base of the pyramid, >> right? >> right? >> All right. Let's park that particular >> All right. Let's park that particular >> All right. Let's park that particular piece of training for a moment. Do you piece of training for a moment. Do you piece of training for a moment. Do you want to piggyback on that and talk about want to piggyback on that and talk about want to piggyback on that and talk about reversing brain aging with exercise? Is reversing brain aging with exercise? Is reversing brain aging with exercise? Is it a different type of exercise or do it a different type of exercise or do it a different type of exercise or do you get two birds with one stone? you get two birds with one stone? you get two birds with one stone? >> You do get two birds with one stone. And >> You do get two birds with one stone. And >> You do get two birds with one stone. And that's why I do like the vigorous that's why I do like the vigorous that's why I do like the vigorous intensity exercise because
1:11intensity exercise because intensity exercise because when you're kind of shifting into when you're kind of shifting into when you're kind of shifting into working out harder, when you're getting working out harder, when you're getting working out harder, when you're getting that vigorous intensity exercise, you that vigorous intensity exercise, you that vigorous intensity exercise, you are shifting somewhat to anorobic are shifting somewhat to anorobic are shifting somewhat to anorobic metabolism. So, you're working so hard metabolism. So, you're working so hard metabolism. So, you're working so hard that you can't get oxygen to your that you can't get oxygen to your that you can't get oxygen to your muscles fast enough to use mitochondria muscles fast enough to use mitochondria muscles fast enough to use mitochondria for for the mitochondria to then make for for the mitochondria to then make for for the mitochondria to then make energy. And so your body goes, I need energy. And so your body goes, I need energy. And so your body goes, I need energy quick right now. There's not energy quick right now. There's not energy quick right now. There's not enough oxygen here. And so you start to enough oxygen here. And so you start to enough oxygen here. And so you start to use glucose outside of the mitochondria use glucose outside of the mitochondria use glucose outside of the mitochondria as energy. And that's called glycolysis. as energy. And that's called glycolysis. as energy. And that's called glycolysis. >> And you're not just only doing >> And you're not just only doing >> And you're not just only doing glycolysis, by the way. I mean, even if glycolysis, by the way. I mean, even if glycolysis, by the way. I mean, even if you're doing an allout sprint, you're you're doing an allout sprint, you're you're doing an allout sprint, you're still somewhat using your mitochondria. still somewhat using your mitochondria. still somewhat using your mitochondria. It's not like a black or white thing, It's not like a black or white thing, It's not like a black or white thing, right? Is there sort of gray here? But right? Is there sort of gray here? But right? Is there sort of gray here? But the reality is is that when you're not the reality is is that when you're not the reality is is that when you're not going intense, you are not mostly you're going intense, you are not mostly you're going intense, you are not mostly you're not doing anorobic exercise. And so what not doing anorobic exercise. And so what not doing anorobic exercise. And so what happens is when you're doing that sort happens is when you're doing that sort happens is when you're doing that sort of getting in that anorobic state, what of getting in that anorobic state, what of getting in that anorobic state, what I mean is like you're not using oxygen I mean is like you're not using oxygen I mean is like you're not using oxygen to make energy, you're just using to make energy, you're just using to make energy, you're just using glucose. You actually make something glucose. You actually make something glucose. You actually make something called lactate as a byproduct. And called lactate as a byproduct. And called lactate as a byproduct. And lactate is what's essential for the
1:12lactate is what's essential for the lactate is what's essential for the brain health. So there have now been a brain health. So there have now been a brain health. So there have now been a variety of studies. This was pioneered variety of studies. This was pioneered variety of studies. This was pioneered by Dr. George Brooks at UC Berkeley by Dr. George Brooks at UC Berkeley by Dr. George Brooks at UC Berkeley decades ago. So many studies have now decades ago. So many studies have now decades ago. So many studies have now shown this. Now, it's no longer a shown this. Now, it's no longer a shown this. Now, it's no longer a hypothesis, but it used to be called the hypothesis, but it used to be called the hypothesis, but it used to be called the lactate shuttle hypothesis, where when lactate shuttle hypothesis, where when lactate shuttle hypothesis, where when you start to do this vigorous intensity you start to do this vigorous intensity you start to do this vigorous intensity exercise, you get your lactate levels exercise, you get your lactate levels exercise, you get your lactate levels higher than baseline. Baseline, you're higher than baseline. Baseline, you're higher than baseline. Baseline, you're usually about.9 millmer or so lactate. usually about.9 millmer or so lactate. usually about.9 millmer or so lactate. You start to go above that and well You start to go above that and well You start to go above that and well beyond. You're getting 7 10 millmer, 15 beyond. You're getting 7 10 millmer, 15 beyond. You're getting 7 10 millmer, 15 millmer, right? The lactate gets into millmer, right? The lactate gets into millmer, right? The lactate gets into your bloodstream and it's used by other your bloodstream and it's used by other your bloodstream and it's used by other tissues. So it goes back into the tissues. So it goes back into the tissues. So it goes back into the muscle. It's used for energy. Gets into muscle. It's used for energy. Gets into muscle. It's used for energy. Gets into the brain. It gets into the heart, liver the brain. It gets into the heart, liver the brain. It gets into the heart, liver quickly. It happens within 20 minutes. quickly. It happens within 20 minutes. quickly. It happens within 20 minutes. You can do a HIT workout, see your You can do a HIT workout, see your You can do a HIT workout, see your lactate go up to 15 millmer. Measure it lactate go up to 15 millmer. Measure it lactate go up to 15 millmer. Measure it 20 minutes later and it's back to 20 minutes later and it's back to 20 minutes later and it's back to baseline. I mean, it's quick. It gets baseline. I mean, it's quick. It gets baseline. I mean, it's quick. It gets consumed. consumed. consumed. One of the major organs that consumes it One of the major organs that consumes it One of the major organs that consumes it is the brain. This has been shown in is the brain. This has been shown in is the brain. This has been shown in human studies. human studies. human studies. Not only is lactate very much like beta Not only is lactate very much like beta Not only is lactate very much like beta hydroxybutyrate, our favorite ketone
1:13hydroxybutyrate, our favorite ketone hydroxybutyrate, our favorite ketone that we've been talking about, because that we've been talking about, because that we've been talking about, because it's a energetically favorable source of it's a energetically favorable source of it's a energetically favorable source of energy, lactate is used by neurons to energy, lactate is used by neurons to energy, lactate is used by neurons to make energy just like beta make energy just like beta make energy just like beta hydroxybutyrate is very similar. It's hydroxybutyrate is very similar. It's hydroxybutyrate is very similar. It's energetically favorable. All that stuff energetically favorable. All that stuff energetically favorable. All that stuff is happening. Same stuff. So you're, you is happening. Same stuff. So you're, you is happening. Same stuff. So you're, you know, using the lactate, glucose is know, using the lactate, glucose is know, using the lactate, glucose is being spared, you're making glutathione. being spared, you're making glutathione. being spared, you're making glutathione. Lactate is also a signaling molecule. So Lactate is also a signaling molecule. So Lactate is also a signaling molecule. So in the brain it's activating brain in the brain it's activating brain in the brain it's activating brain derived neurotrophic factor which is derived neurotrophic factor which is derived neurotrophic factor which is important for your you know growing new important for your you know growing new important for your you know growing new neurons in the brain which has been neurons in the brain which has been neurons in the brain which has been shown in human studies. So there have shown in human studies. So there have shown in human studies. So there have been human studies that have done been human studies that have done been human studies that have done exercise for even just one year and exercise for even just one year and exercise for even just one year and shown that you can increase the growth shown that you can increase the growth shown that you can increase the growth of the hippocampus by like 1 to 2% after of the hippocampus by like 1 to 2% after of the hippocampus by like 1 to 2% after that year of training versus losing 1 to that year of training versus losing 1 to that year of training versus losing 1 to 2% of the hippocampus. That usually 2% of the hippocampus. That usually 2% of the hippocampus. That usually happens as you get in older age. The happens as you get in older age. The happens as you get in older age. The lactate is again a product of that lactate is again a product of that lactate is again a product of that vigorous intensity exercise. It's vigorous intensity exercise. It's vigorous intensity exercise. It's increasing norepinephrine in the brain. increasing norepinephrine in the brain. increasing norepinephrine in the brain. Serotonin, it's a signaling molecule. Serotonin, it's a signaling molecule. Serotonin, it's a signaling molecule. It's basically your body's your muscle's It's basically your body's your muscle's It's basically your body's your muscle's way of communicating with the brain. way of communicating with the brain. way of communicating with the brain. Hey, I'm really working hard. This is a
1:14Hey, I'm really working hard. This is a Hey, I'm really working hard. This is a stressful, you know, time. Let's respond stressful, you know, time. Let's respond stressful, you know, time. Let's respond to that stress, right? And so, your to that stress, right? And so, your to that stress, right? And so, your brain is also working hard during brain is also working hard during brain is also working hard during exercise and particularly vigorous exercise and particularly vigorous exercise and particularly vigorous intensity exercise. It's stressful in intensity exercise. It's stressful in intensity exercise. It's stressful in the brain. Anybody that's done it knows the brain. Anybody that's done it knows the brain. Anybody that's done it knows that resistance training also increases that resistance training also increases that resistance training also increases lactate and resistance training is very lactate and resistance training is very lactate and resistance training is very stressful on the brain. And so it's like stressful on the brain. And so it's like stressful on the brain. And so it's like this response to that stress your brain this response to that stress your brain this response to that stress your brain is now being communicated from the is now being communicated from the is now being communicated from the muscles by lactate which is the muscles by lactate which is the muscles by lactate which is the communicator and saying hey make all communicator and saying hey make all communicator and saying hey make all this good stuff so that we can like not this good stuff so that we can like not this good stuff so that we can like not die right that's essentially the die right that's essentially the die right that's essentially the adaptations that are happening that's adaptations that are happening that's adaptations that are happening that's why I like to also incorporate vigorous why I like to also incorporate vigorous why I like to also incorporate vigorous intensity exercise into my program intensity exercise into my program intensity exercise into my program because I am also prone to ner because I am also prone to ner because I am also prone to ner degenerative disease I have Parkinson's degenerative disease I have Parkinson's degenerative disease I have Parkinson's disease on my dad's side I have disease on my dad's side I have disease on my dad's side I have Alzheimer's disease on my mom's side so Alzheimer's disease on my mom's side so Alzheimer's disease on my mom's side so I'm very very tuned in to I'm very very tuned in to I'm very very tuned in to neurogenerative disease and wanting to neurogenerative disease and wanting to neurogenerative disease and wanting to prevent it and do what I can and I do prevent it and do what I can and I do prevent it and do what I can and I do think that vigorous intensity exercise think that vigorous intensity exercise think that vigorous intensity exercise is part of that equation is part of that equation is part of that equation >> because I want to get that lactate which >> because I want to get that lactate which >> because I want to get that lactate which is so beneficial for brain health. is so beneficial for brain health. is so beneficial for brain health. >> So let me ask you about two other things
1:15>> So let me ask you about two other things >> So let me ask you about two other things related to brain health since this is on related to brain health since this is on related to brain health since this is on on the mind on the mind on the mind uh for the first is related to saunas uh for the first is related to saunas uh for the first is related to saunas and the second one is vitamin D. So with and the second one is vitamin D. So with and the second one is vitamin D. So with saunas, I was looking back and I think saunas, I was looking back and I think saunas, I was looking back and I think this is this is this is probably summarized by some LLM. So I probably summarized by some LLM. So I probably summarized by some LLM. So I want to be very careful with citing want to be very careful with citing want to be very careful with citing numbers, but I'm looking at a summary, I numbers, but I'm looking at a summary, I numbers, but I'm looking at a summary, I believe, of the findings of a large believe, of the findings of a large believe, of the findings of a large Finnish study published in JAM Internal Finnish study published in JAM Internal Finnish study published in JAM Internal Medicine 2015 that followed 2,000 Medicine 2015 that followed 2,000 Medicine 2015 that followed 2,000 middle-aged men for 20 years. That's middle-aged men for 20 years. That's middle-aged men for 20 years. That's wild. And it looks like, please correct wild. And it looks like, please correct wild. And it looks like, please correct me if if from memory you can correct any me if if from memory you can correct any me if if from memory you can correct any of this, but all callers mortality 24% of this, but all callers mortality 24% of this, but all callers mortality 24% lower risk with two to three times per lower risk with two to three times per lower risk with two to three times per week. This is sauna use. And four to week. This is sauna use. And four to week. This is sauna use. And four to seven times per week was associated with seven times per week was associated with seven times per week was associated with 40% lower risk. And I'll just cut to the 40% lower risk. And I'll just cut to the 40% lower risk. And I'll just cut to the one that's of greatest interest to me one that's of greatest interest to me one that's of greatest interest to me right now. says, "In a follow-up paper, right now. says, "In a follow-up paper, right now. says, "In a follow-up paper, using this on a four to seven times per using this on a four to seven times per using this on a four to seven times per week was associated with a 66% lower
1:16week was associated with a 66% lower week was associated with a 66% lower risk of dementia and 65% lower risk of risk of dementia and 65% lower risk of risk of dementia and 65% lower risk of Alzheimer's." Now, at face value, if Alzheimer's." Now, at face value, if Alzheimer's." Now, at face value, if those numbers are roughly accurate, those numbers are roughly accurate, those numbers are roughly accurate, those numbers seem incredible, right? those numbers seem incredible, right? those numbers seem incredible, right? And I guess what I'm wondering is how And I guess what I'm wondering is how And I guess what I'm wondering is how should we think about those results? should we think about those results? should we think about those results? Because if out of a 100 people, two Because if out of a 100 people, two Because if out of a 100 people, two people were getting dementia and now people were getting dementia and now people were getting dementia and now it's one person, it's less interesting it's one person, it's less interesting it's one person, it's less interesting than other ways of interpreting the than other ways of interpreting the than other ways of interpreting the data. How should we think about this? data. How should we think about this? data. How should we think about this? And how do you personally use if you do And how do you personally use if you do And how do you personally use if you do sauna or hot tub or heat stress at this sauna or hot tub or heat stress at this sauna or hot tub or heat stress at this point? point? point? >> Those numbers are accurate by the way. >> Those numbers are accurate by the way. >> Those numbers are accurate by the way. They're spot on. They're spot on. They're spot on. >> And there is a dose dependence there >> And there is a dose dependence there >> And there is a dose dependence there which kind of strengthens the data, which kind of strengthens the data, which kind of strengthens the data, right? So people that are using this on right? So people that are using this on right? So people that are using this on a more frequently are having a more a more frequently are having a more a more frequently are having a more robust effect. you mentioned 24% lower robust effect. you mentioned 24% lower robust effect. you mentioned 24% lower all-c cause mortality and then 40% if all-c cause mortality and then 40% if all-c cause mortality and then 40% if they're doing two to three times a week they're doing two to three times a week they're doing two to three times a week versus four to seven times a week versus four to seven times a week versus four to seven times a week they're they're having a 40% lower all they're they're having a 40% lower all they're they're having a 40% lower all cause mortality and the dementia risk is
1:17cause mortality and the dementia risk is cause mortality and the dementia risk is also extremely interesting to me and also extremely interesting to me and also extremely interesting to me and this goes back Tim to like some of the this goes back Tim to like some of the this goes back Tim to like some of the earliest experiments that I did as a earliest experiments that I did as a earliest experiments that I did as a sort of budding young biologist at the sort of budding young biologist at the sort of budding young biologist at the Sulk Institute where I was working with Sulk Institute where I was working with Sulk Institute where I was working with these little nematode celegans worms and these little nematode celegans worms and these little nematode celegans worms and injecting human amaloid beta 42 into injecting human amaloid beta 42 into injecting human amaloid beta 42 into these worms arms and essentially these worms arms and essentially these worms arms and essentially injecting it into their muscle so that injecting it into their muscle so that injecting it into their muscle so that they become basically the amaloid beta they become basically the amaloid beta they become basically the amaloid beta 42 aggregates and forms these aggregates 42 aggregates and forms these aggregates 42 aggregates and forms these aggregates as these worms age and it happens very as these worms age and it happens very as these worms age and it happens very rapidly because their life expectancy is rapidly because their life expectancy is rapidly because their life expectancy is only 15 days within like day or so they only 15 days within like day or so they only 15 days within like day or so they start to become paralyzed where they start to become paralyzed where they start to become paralyzed where they can't move their lower half of their can't move their lower half of their can't move their lower half of their muscles their mus muscular cells are and muscles their mus muscular cells are and muscles their mus muscular cells are and they can only move their nose to feed in they can only move their nose to feed in they can only move their nose to feed in this little petri dish with ecoli this little petri dish with ecoli this little petri dish with ecoli bacteria which is what they eat. I would bacteria which is what they eat. I would bacteria which is what they eat. I would do these experiments and then I would do these experiments and then I would do these experiments and then I would overact basically where you do a genetic overact basically where you do a genetic overact basically where you do a genetic manipulation and you can make them manipulation and you can make them manipulation and you can make them overexpress heat shock proteins which overexpress heat shock proteins which overexpress heat shock proteins which are something that are robustly are something that are robustly are something that are robustly activated upon heat stress as the name
1:18activated upon heat stress as the name activated upon heat stress as the name implies and sauna has been shown to implies and sauna has been shown to implies and sauna has been shown to activate heat shock proteins. If you're activate heat shock proteins. If you're activate heat shock proteins. If you're in the 163° Fahrenheit sauna for around in the 163° Fahrenheit sauna for around in the 163° Fahrenheit sauna for around 30 minutes, you can activate your heat 30 minutes, you can activate your heat 30 minutes, you can activate your heat shock proteins by 50% more than shock proteins by 50% more than shock proteins by 50% more than baseline. So when I would add, you know, baseline. So when I would add, you know, baseline. So when I would add, you know, heat shock proteins that would be heat shock proteins that would be heat shock proteins that would be activated in these worms, it would activated in these worms, it would activated in these worms, it would prevent this from happening. These prevent this from happening. These prevent this from happening. These protein aggregates don't happen. And protein aggregates don't happen. And protein aggregates don't happen. And that's because one of the things that that's because one of the things that that's because one of the things that heat shock proteins do is they help heat shock proteins do is they help heat shock proteins do is they help repair damaged proteins that are repair damaged proteins that are repair damaged proteins that are misfolded and prevent them from misfolded and prevent them from misfolded and prevent them from aggregating. And so you want to have aggregating. And so you want to have aggregating. And so you want to have more active heat shock proteins if more active heat shock proteins if more active heat shock proteins if you're wanting to prevent Alzheimer's you're wanting to prevent Alzheimer's you're wanting to prevent Alzheimer's disease. Now, there's a lot of animal disease. Now, there's a lot of animal disease. Now, there's a lot of animal studies that have shown this as well. studies that have shown this as well. studies that have shown this as well. For example, you can take a mouse and For example, you can take a mouse and For example, you can take a mouse and sort of give it Alzheimer's disease. in sort of give it Alzheimer's disease. in sort of give it Alzheimer's disease. in this in a similar way and if they have a this in a similar way and if they have a this in a similar way and if they have a lot of active heat shock protein genes lot of active heat shock protein genes lot of active heat shock protein genes then they're not getting the Alzheimer's then they're not getting the Alzheimer's then they're not getting the Alzheimer's disease it delays it right I remember disease it delays it right I remember disease it delays it right I remember reading this study and it was like one reading this study and it was like one reading this study and it was like one of the things I was thinking about was of the things I was thinking about was of the things I was thinking about was of course you know the heat shock of course you know the heat shock of course you know the heat shock proteins are activated upon the sauna proteins are activated upon the sauna proteins are activated upon the sauna use that you would probably see a lower use that you would probably see a lower use that you would probably see a lower incidence of Alzheimer's disease and
1:19incidence of Alzheimer's disease and incidence of Alzheimer's disease and even dementia there's other things as even dementia there's other things as even dementia there's other things as well cardiovascular health is really well cardiovascular health is really well cardiovascular health is really improved with the sauna so sauna sort of improved with the sauna so sauna sort of improved with the sauna so sauna sort of mimics moderate intensity exercise and mimics moderate intensity exercise and mimics moderate intensity exercise and so if you're having improved so if you're having improved so if you're having improved cardiovascular health that means more cardiovascular health that means more cardiovascular health that means more blood flow go to the brain. Lots of blood flow go to the brain. Lots of blood flow go to the brain. Lots of things are happening. Right. The one things are happening. Right. The one things are happening. Right. The one thing I do want to mention, Tim, and thing I do want to mention, Tim, and thing I do want to mention, Tim, and this is this study was I think it came this is this study was I think it came this is this study was I think it came out in out in out in 2020ish. 2020ish. 2020ish. I don't remember the exact year, but it I don't remember the exact year, but it I don't remember the exact year, but it was not out of Finland. I believe was a was not out of Finland. I believe was a was not out of Finland. I believe was a Polish study. Polish study. Polish study. >> Mhm. >> Mhm. >> And that study looked at sauna use and >> And that study looked at sauna use and >> And that study looked at sauna use and dementia risk. And there was very dementia risk. And there was very dementia risk. And there was very interesting results there. So they sort interesting results there. So they sort interesting results there. So they sort of looked at people that were using of looked at people that were using of looked at people that were using saunas, but they also sort of saunas, but they also sort of saunas, but they also sort of categorized them based on the amount of categorized them based on the amount of categorized them based on the amount of heat. So how hot their sauna got. heat. So how hot their sauna got. heat. So how hot their sauna got. >> So in the Finnish studies in Adam >> So in the Finnish studies in Adam >> So in the Finnish studies in Adam Finland, majority of the people are Finland, majority of the people are Finland, majority of the people are using the sauna at around equivalent of using the sauna at around equivalent of using the sauna at around equivalent of 174° F. 174° F. 174° F. >> Mhm. >> Mhm. >> That's about what the average >> That's about what the average >> That's about what the average temperature of pretty much any of those temperature of pretty much any of those temperature of pretty much any of those studies that you cited, that's about the
1:20studies that you cited, that's about the studies that you cited, that's about the average temperature that they're using average temperature that they're using average temperature that they're using them. And they're in there for about 20 them. And they're in there for about 20 them. And they're in there for about 20 minutes. minutes. minutes. >> Mhm. Now, this other study looked at a >> Mhm. Now, this other study looked at a >> Mhm. Now, this other study looked at a wide range of different temperatures, wide range of different temperatures, wide range of different temperatures, that temperature versus like the really, that temperature versus like the really, that temperature versus like the really, really high extreme end. So, people that really high extreme end. So, people that really high extreme end. So, people that were doing like 200 degrees Fahrenheit were doing like 200 degrees Fahrenheit were doing like 200 degrees Fahrenheit or more. And this is something that you or more. And this is something that you or more. And this is something that you can see nowadays, like there's this sort can see nowadays, like there's this sort can see nowadays, like there's this sort of, of, of, >> you know, go all in, go hard or go home, >> you know, go all in, go hard or go home, >> you know, go all in, go hard or go home, right? And so, people think that they right? And so, people think that they right? And so, people think that they need to go in a 200° sauna, and if they need to go in a 200° sauna, and if they need to go in a 200° sauna, and if they go in a 200°ree sauna, it's going to be go in a 200°ree sauna, it's going to be go in a 200°ree sauna, it's going to be better than going in a 175 degree better than going in a 175 degree better than going in a 175 degree Fahrenheit sauna, right? Fahrenheit sauna, right? Fahrenheit sauna, right? >> Apparently not the case. In that study >> Apparently not the case. In that study >> Apparently not the case. In that study again, you saw a protective effect of again, you saw a protective effect of again, you saw a protective effect of people that used the sauna. And I think people that used the sauna. And I think people that used the sauna. And I think it was also dose dependent, but I can't it was also dose dependent, but I can't it was also dose dependent, but I can't recall. There was a protective effect, recall. There was a protective effect, recall. There was a protective effect, but only if they used saunas that were but only if they used saunas that were but only if they used saunas that were less than 190° F. less than 190° F. less than 190° F. >> People that started going into the 190° >> People that started going into the 190° >> People that started going into the 190° to 200° F range actually had an to 200° F range actually had an to 200° F range actually had an increased risk. increased risk. increased risk. >> Oh, no. >> Oh, no. >> Oh, no. >> So, that was something that I don't know >> So, that was something that I don't know >> So, that was something that I don't know that anyone talks about. that anyone talks about. that anyone talks about. >> But, you know, I've done really, really >> But, you know, I've done really, really >> But, you know, I've done really, really hot saunas before. I personally don't hot saunas before. I personally don't hot saunas before. I personally don't like it. I get headaches actually. Yes.
1:21like it. I get headaches actually. Yes. like it. I get headaches actually. Yes. >> So, you know, your head is in there and >> So, you know, your head is in there and >> So, you know, your head is in there and you have to think about that your head you have to think about that your head you have to think about that your head is getting heated up. is getting heated up. is getting heated up. >> And so, I don't know that it's >> And so, I don't know that it's >> And so, I don't know that it's necessarily good to go in a 212 degree necessarily good to go in a 212 degree necessarily good to go in a 212 degree Fahrenheit sauna. Fahrenheit sauna. Fahrenheit sauna. >> Mhm. >> Mhm. >> You know, for your head. Now, I don't >> You know, for your head. Now, I don't >> You know, for your head. Now, I don't want to say, you know, that with want to say, you know, that with want to say, you know, that with certainty because there could be all certainty because there could be all certainty because there could be all kinds of confounding factors, but it's kinds of confounding factors, but it's kinds of confounding factors, but it's something to keep in mind. And why do something to keep in mind. And why do something to keep in mind. And why do you have to go above 190? 190 is hot as you have to go above 190? 190 is hot as you have to go above 190? 190 is hot as hell. Like, that's good enough. Like, hell. Like, that's good enough. Like, hell. Like, that's good enough. Like, you don't have to go above that. My you don't have to go above that. My you don't have to go above that. My default setting of my son is 194. So, default setting of my son is 194. So, default setting of my son is 194. So, it's just kind of like, well, I guess I it's just kind of like, well, I guess I it's just kind of like, well, I guess I set it some time ago. So, it's just been set it some time ago. So, it's just been set it some time ago. So, it's just been set at 194. So, that's sort of my set at 194. So, that's sort of my set at 194. So, that's sort of my default. So, maybe I want to maybe I default. So, maybe I want to maybe I default. So, maybe I want to maybe I want to dial it back. want to dial it back. want to dial it back. >> I think 190 is great. >> I think 190 is great. >> I think 190 is great. >> Yeah, >> Yeah, >> 190 is great. You asked about me and how >> 190 is great. You asked about me and how >> 190 is great. You asked about me and how I use the sauna. Now, I should also I use the sauna. Now, I should also I use the sauna. Now, I should also mention that hot tubs are are good as mention that hot tubs are are good as mention that hot tubs are are good as well. And in fact, a study just came out well. And in fact, a study just came out well. And in fact, a study just came out a few weeks ago showing that hot tubs a few weeks ago showing that hot tubs a few weeks ago showing that hot tubs have, you know, comparable effects on have, you know, comparable effects on have, you know, comparable effects on blood pressure regulation. All these blood pressure regulation. All these blood pressure regulation. All these parameters that are looked at with sauna parameters that are looked at with sauna parameters that are looked at with sauna use as well. And a lot of people ask use as well. And a lot of people ask use as well. And a lot of people ask that question, you know, oh, what about that question, you know, oh, what about that question, you know, oh, what about a hot tub or a hot bath? And I think, a hot tub or a hot bath? And I think, a hot tub or a hot bath? And I think, you know, not everyone has access to a
1:22you know, not everyone has access to a you know, not everyone has access to a sauna, not everyone has access to a hot sauna, not everyone has access to a hot sauna, not everyone has access to a hot tub, but a lot of people have access to tub, but a lot of people have access to tub, but a lot of people have access to a hot bath. a hot bath. a hot bath. >> And I think if you can get a sort of >> And I think if you can get a sort of >> And I think if you can get a sort of pool thermometer pool thermometer pool thermometer and keep the temperature of your bath and keep the temperature of your bath and keep the temperature of your bath 104° Fahrenheit, which is what all the 104° Fahrenheit, which is what all the 104° Fahrenheit, which is what all the studies use, studies use, studies use, >> you have to keep adding hot water. >> you have to keep adding hot water. >> you have to keep adding hot water. That's fine. That's fine. That's fine. >> It's pretty hot. >> It's pretty hot. >> It's pretty hot. >> Yeah, it's pretty hot. You stay in there >> Yeah, it's pretty hot. You stay in there >> Yeah, it's pretty hot. You stay in there for about 20 minutes and you're going to for about 20 minutes and you're going to for about 20 minutes and you're going to have comparable effects. You'll be have comparable effects. You'll be have comparable effects. You'll be sweating like you're in a sauna. Don't sweating like you're in a sauna. Don't sweating like you're in a sauna. Don't worry about it. worry about it. worry about it. >> Exactly. >> Exactly. >> 104. >> 104. >> 104. >> 104 is hot. And I actually do both. I do >> 104 is hot. And I actually do both. I do >> 104 is hot. And I actually do both. I do a hot tub and I do sauna. I like to do a hot tub and I do sauna. I like to do a hot tub and I do sauna. I like to do hot tub at night. It does seem to help hot tub at night. It does seem to help hot tub at night. It does seem to help with my sleep. And sometimes, but with my sleep. And sometimes, but with my sleep. And sometimes, but sometimes I'll do the sauna in the day sometimes I'll do the sauna in the day sometimes I'll do the sauna in the day and I'll do it after a workout. It sort and I'll do it after a workout. It sort and I'll do it after a workout. It sort of extends my workout. I particularly of extends my workout. I particularly of extends my workout. I particularly like doing them after a workout like in like doing them after a workout like in like doing them after a workout like in the winter when it's cold and if I work the winter when it's cold and if I work the winter when it's cold and if I work out outside. out outside. out outside. >> So that's kind of how I use the sauna. I >> So that's kind of how I use the sauna. I >> So that's kind of how I use the sauna. I was doing hot tubs for a while like was doing hot tubs for a while like was doing hot tubs for a while like every night. I don't do that in the every night. I don't do that in the every night. I don't do that in the summer because it's just hot. I actually summer because it's just hot. I actually summer because it's just hot. I actually shift more to cold doing cold exposure shift more to cold doing cold exposure shift more to cold doing cold exposure more in the summer, which is kind of more in the summer, which is kind of more in the summer, which is kind of funny. Pretty much the only time I do it funny. Pretty much the only time I do it funny. Pretty much the only time I do it is in the summer. I'm such a wuss. I
1:23is in the summer. I'm such a wuss. I is in the summer. I'm such a wuss. I like doing the heat a lot in the in the like doing the heat a lot in the in the like doing the heat a lot in the in the winter. winter. winter. >> I would be very curious to see if you >> I would be very curious to see if you >> I would be very curious to see if you know they measured like sperm motility know they measured like sperm motility know they measured like sperm motility and morphology for all the males who are and morphology for all the males who are and morphology for all the males who are doing this and they're like, "Good news, doing this and they're like, "Good news, doing this and they're like, "Good news, you have this incredibly lowered risk of you have this incredibly lowered risk of you have this incredibly lowered risk of Alzheimer's. Bad news. You're Alzheimer's. Bad news. You're Alzheimer's. Bad news. You're effectively sterile from all the heat on effectively sterile from all the heat on effectively sterile from all the heat on your on your swimmers. your on your swimmers. your on your swimmers. >> Good point. There's been studies that >> Good point. There's been studies that >> Good point. There's been studies that have shown you do lower motility have shown you do lower motility have shown you do lower motility for sure. The motility rates lowered and for sure. The motility rates lowered and for sure. The motility rates lowered and that those changes are reversed after 6 that those changes are reversed after 6 that those changes are reversed after 6 weeks of abstaining. So, it is weeks of abstaining. So, it is weeks of abstaining. So, it is reversible, but also don't use it as a reversible, but also don't use it as a reversible, but also don't use it as a contraception method either because I contraception method either because I contraception method either because I know some people that have tried that, know some people that have tried that, know some people that have tried that, it it doesn't work. You can still get it it doesn't work. You can still get it it doesn't work. You can still get pregnant. pregnant. pregnant. >> Yeah, that's not not so smart. Do you >> Yeah, that's not not so smart. Do you >> Yeah, that's not not so smart. Do you still use if needed still use if needed still use if needed curcumin or curcumin or curcumin or theumin or any of these products? I theumin or any of these products? I theumin or any of these products? I think Mariva or Mariva think Mariva or Mariva think Mariva or Mariva >> was one that you mentioned as a >> was one that you mentioned as a >> was one that you mentioned as a formulation in place of NSAIDs like
1:24formulation in place of NSAIDs like formulation in place of NSAIDs like ibuprofen or neproxin or is that ibuprofen or neproxin or is that ibuprofen or neproxin or is that something that you may have changed your something that you may have changed your something that you may have changed your mind on? mind on? mind on? >> I actually just did it like a couple >> I actually just did it like a couple >> I actually just did it like a couple days ago when I had a headache and I days ago when I had a headache and I days ago when I had a headache and I didn't know why. That's the thing that I didn't know why. That's the thing that I didn't know why. That's the thing that I go to still and I mean there's some go to still and I mean there's some go to still and I mean there's some cases where it won't work. Mhm. cases where it won't work. Mhm. cases where it won't work. Mhm. >> where it's just like I don't know this >> where it's just like I don't know this >> where it's just like I don't know this is like a really bad headache. I don't is like a really bad headache. I don't is like a really bad headache. I don't usually get headaches but if I don't usually get headaches but if I don't usually get headaches but if I don't sleep well or something something going sleep well or something something going sleep well or something something going on or my cycle I will get a headache and on or my cycle I will get a headache and on or my cycle I will get a headache and I use it. I use four of the Mariva which I use it. I use four of the Mariva which I use it. I use four of the Mariva which is a phytosomal curcumin which increases is a phytosomal curcumin which increases is a phytosomal curcumin which increases the bioavailability of the curcumin. I the bioavailability of the curcumin. I the bioavailability of the curcumin. I use the Thorn brand just because I think use the Thorn brand just because I think use the Thorn brand just because I think the brand is reliable. No affiliation the brand is reliable. No affiliation the brand is reliable. No affiliation with them but it works for me. It really with them but it works for me. It really with them but it works for me. It really does. So it's I think 500 milligrams does. So it's I think 500 milligrams does. So it's I think 500 milligrams of of of curcumin per curcumin per curcumin per capsule, I believe. And so I do four. capsule, I believe. And so I do four. capsule, I believe. And so I do four. >> Yeah. >> Yeah. >> So I'm getting two grams. >> So I'm getting two grams. >> So I'm getting two grams. >> Cool. >> Cool. >> Cool. >> But I do still use it. >> But I do still use it. >> But I do still use it. >> Yeah. Just don't take it right after >> Yeah. Just don't take it right after >> Yeah. Just don't take it right after your workout. Right. your workout. Right. your workout. Right. >> Yeah. It doesn't have the same effect. >> Yeah. It doesn't have the same effect. >> Yeah. It doesn't have the same effect. >> Yeah. It doesn't have the same kind of >> Yeah. It doesn't have the same kind of >> Yeah. It doesn't have the same kind of COX2 inhibition as the other guys.
1:25COX2 inhibition as the other guys. COX2 inhibition as the other guys. Right. Right. >> It doesn't. And in fact, I think it >> It doesn't. And in fact, I think it >> It doesn't. And in fact, I think it helps with DOMS, delayed onset mus helps with DOMS, delayed onset mus helps with DOMS, delayed onset mus muscle soreness. muscle soreness. muscle soreness. >> Oh, I'm sure. >> Oh, I'm sure. >> Oh, I'm sure. >> And so sometimes actually I do use it >> And so sometimes actually I do use it >> And so sometimes actually I do use it actually after a really like hard squat actually after a really like hard squat actually after a really like hard squat workout. workout. workout. >> All right. I'm glad I asked. Speaking of >> All right. I'm glad I asked. Speaking of >> All right. I'm glad I asked. Speaking of not getting enough sleep, let's hop to not getting enough sleep, let's hop to not getting enough sleep, let's hop to creatine creatine creatine because I God, I don't know where I read because I God, I don't know where I read because I God, I don't know where I read this, but that higher doses of creatine, this, but that higher doses of creatine, this, but that higher doses of creatine, maybe like 25 grams, 20 25 grams, could maybe like 25 grams, 20 25 grams, could maybe like 25 grams, 20 25 grams, could combat sleep loss or some of the effects combat sleep loss or some of the effects combat sleep loss or some of the effects of sleep loss. What should we know about of sleep loss. What should we know about of sleep loss. What should we know about creatine? Right? Creatine's been around creatine? Right? Creatine's been around creatine? Right? Creatine's been around for a long time. There are dozens of for a long time. There are dozens of for a long time. There are dozens of questionable sports performance, questionable sports performance, questionable sports performance, athletic performance products come out athletic performance products come out athletic performance products come out every year. Most of them are all every year. Most of them are all every year. Most of them are all marketing, no substance. Creatine has marketing, no substance. Creatine has marketing, no substance. Creatine has been used by athletes for a very long been used by athletes for a very long been used by athletes for a very long time, but for at least the last 5 years, time, but for at least the last 5 years, time, but for at least the last 5 years, I have been taking it typically five I have been taking it typically five I have been taking it typically five grams a day more for the cognitive or grams a day more for the cognitive or grams a day more for the cognitive or potential cognitive benefits, right? But potential cognitive benefits, right? But potential cognitive benefits, right? But what what else should we know about what what else should we know about what what else should we know about creatine because you what you put in
1:26creatine because you what you put in creatine because you what you put in your newsletter not too long ago was your newsletter not too long ago was your newsletter not too long ago was forwarded to me and then you told me via forwarded to me and then you told me via forwarded to me and then you told me via text and I was like, "Okay, we should text and I was like, "Okay, we should text and I was like, "Okay, we should probably talk about this." probably talk about this." probably talk about this." >> Yes. >> Yes. >> So, h how should we think about creatine >> So, h how should we think about creatine >> So, h how should we think about creatine and best practices for different and best practices for different and best practices for different applications? Well, it's funny as you applications? Well, it's funny as you applications? Well, it's funny as you mentioned, it's one of those supplements mentioned, it's one of those supplements mentioned, it's one of those supplements that have been it was like in the gym that have been it was like in the gym that have been it was like in the gym bro world forever and still people bro world forever and still people bro world forever and still people associate it with that, but yet it's associate it with that, but yet it's associate it with that, but yet it's been one of the supplements that's been one of the supplements that's been one of the supplements that's actually stuck, right? It's worked and actually stuck, right? It's worked and actually stuck, right? It's worked and there's been countless studies showing there's been countless studies showing there's been countless studies showing its effectiveness, particularly with its effectiveness, particularly with its effectiveness, particularly with respect to increasing exercise volume. respect to increasing exercise volume. respect to increasing exercise volume. So, in other words, what creatine is is So, in other words, what creatine is is So, in other words, what creatine is is it's essentially it's stored in our it's essentially it's stored in our it's essentially it's stored in our muscles as something called muscles as something called muscles as something called phosphocreatine. When you take a phosphocreatine. When you take a phosphocreatine. When you take a creatine exogenously, it's stored in our creatine exogenously, it's stored in our creatine exogenously, it's stored in our muscles as phosphocreatine and then used muscles as phosphocreatine and then used muscles as phosphocreatine and then used for energy. And so it's a way to make for energy. And so it's a way to make for energy. And so it's a way to make energy quicker. And so the more of it energy quicker. And so the more of it energy quicker. And so the more of it you have stored, the the quicker you can you have stored, the the quicker you can you have stored, the the quicker you can sort of make that energy. And so what sort of make that energy. And so what sort of make that energy. And so what it's been shown to do is really help it's been shown to do is really help it's been shown to do is really help with increasing exercise volume. In with increasing exercise volume. In with increasing exercise volume. In other words, you can do one to two more other words, you can do one to two more other words, you can do one to two more reps per set or sets. You know, you
1:27reps per set or sets. You know, you reps per set or sets. You know, you could do an extra set or whatever could do an extra set or whatever could do an extra set or whatever whatever it is you're doing, right? And whatever it is you're doing, right? And whatever it is you're doing, right? And that leads to obviously if you're that leads to obviously if you're that leads to obviously if you're increasing your workload, you're going increasing your workload, you're going increasing your workload, you're going to have increased muscle mass and muscle to have increased muscle mass and muscle to have increased muscle mass and muscle strength because you're increasing your strength because you're increasing your strength because you're increasing your workload. It doesn't work like protein workload. It doesn't work like protein workload. It doesn't work like protein in the sense that you can increase in the sense that you can increase in the sense that you can increase muscle mass because it's anabolic. You muscle mass because it's anabolic. You muscle mass because it's anabolic. You need to put the work in. So creatine by need to put the work in. So creatine by need to put the work in. So creatine by itself isn't going to make your muscles itself isn't going to make your muscles itself isn't going to make your muscles grow, but it is going to make you work grow, but it is going to make you work grow, but it is going to make you work harder. It's going to be easier for you harder. It's going to be easier for you harder. It's going to be easier for you to work harder. And so you end up to work harder. And so you end up to work harder. And so you end up increasing your exercise volume, which increasing your exercise volume, which increasing your exercise volume, which then has adaptations on your muscle, then has adaptations on your muscle, then has adaptations on your muscle, right? And that's why a lot of people right? And that's why a lot of people right? And that's why a lot of people like it because for one, they want their like it because for one, they want their like it because for one, they want their muscles to grow bigger and stronger and muscles to grow bigger and stronger and muscles to grow bigger and stronger and two, some people like to use it during two, some people like to use it during two, some people like to use it during competitions or something because they competitions or something because they competitions or something because they want to be able to increase that want to be able to increase that want to be able to increase that exercise volume as well. It's also exercise volume as well. It's also exercise volume as well. It's also really good for that explosive power really good for that explosive power really good for that explosive power type of exercise again because you're type of exercise again because you're type of exercise again because you're getting that quick mobilization of getting that quick mobilization of getting that quick mobilization of producing energy. producing energy. producing energy. >> And I'm just glossing over decades of >> And I'm just glossing over decades of >> And I'm just glossing over decades of research and a lot of specifics here research and a lot of specifics here research and a lot of specifics here because I want to get to the brain. But because I want to get to the brain. But because I want to get to the brain. But it turns out creatine is something that it turns out creatine is something that it turns out creatine is something that our liver makes a little bit. I think our liver makes a little bit. I think
1:28our liver makes a little bit. I think like one maybe 1 to 2 grams a day. It's like one maybe 1 to 2 grams a day. It's like one maybe 1 to 2 grams a day. It's also something that's found in dietary also something that's found in dietary also something that's found in dietary sources, particularly animal products. sources, particularly animal products. sources, particularly animal products. So it's high in like meat, poultry, So it's high in like meat, poultry, So it's high in like meat, poultry, fish, dairy, not so much in vegetables. fish, dairy, not so much in vegetables. fish, dairy, not so much in vegetables. So vegans and vegetarians actually end So vegans and vegetarians actually end So vegans and vegetarians actually end up they can have lower creatine if up they can have lower creatine if up they can have lower creatine if they're not supplementing with it they're not supplementing with it they're not supplementing with it because they're not eating animal because they're not eating animal because they're not eating animal products, right? Well, it turns out that products, right? Well, it turns out that products, right? Well, it turns out that it seems as though if you're if you're it seems as though if you're if you're it seems as though if you're if you're supplementing and eating a high meat supplementing and eating a high meat supplementing and eating a high meat diet, you're getting a good amount of diet, you're getting a good amount of diet, you're getting a good amount of creatine, five grams seems to be about creatine, five grams seems to be about creatine, five grams seems to be about the point at which your muscles get the point at which your muscles get the point at which your muscles get saturated at least over the course of saturated at least over the course of saturated at least over the course of like a month or so. like a month or so. like a month or so. >> So, if you've been using creatine for a >> So, if you've been using creatine for a >> So, if you've been using creatine for a month or two, your muscle stores are month or two, your muscle stores are month or two, your muscle stores are saturated and 5 grams a day is kind of saturated and 5 grams a day is kind of saturated and 5 grams a day is kind of what's consumed by the muscle on a daily what's consumed by the muscle on a daily what's consumed by the muscle on a daily basis to kind of maintain that. So, I basis to kind of maintain that. So, I basis to kind of maintain that. So, I would argue that you might want to go would argue that you might want to go would argue that you might want to go above that to get the brain benefits. above that to get the brain benefits. above that to get the brain benefits. And here's why. Because your muscle is a And here's why. Because your muscle is a And here's why. Because your muscle is a very, very greedy when it comes to very, very greedy when it comes to very, very greedy when it comes to creatine. So, that five grams that creatine. So, that five grams that creatine. So, that five grams that you're taking, I used to take five grams
1:29you're taking, I used to take five grams you're taking, I used to take five grams a day until about last April or March or a day until about last April or March or a day until about last April or March or something like that. So, the five grams something like that. So, the five grams something like that. So, the five grams a day is what's been shown in countless a day is what's been shown in countless a day is what's been shown in countless studies. That's probably why you take studies. That's probably why you take studies. That's probably why you take it. I took it because it was countless it. I took it because it was countless it. I took it because it was countless studies showing five grams a day was studies showing five grams a day was studies showing five grams a day was like the the dose. That was the dose like the the dose. That was the dose like the the dose. That was the dose that you needed to get the muscle that you needed to get the muscle that you needed to get the muscle benefits. All these brain benefits now benefits. All these brain benefits now benefits. All these brain benefits now coming out seem to be at higher doses. coming out seem to be at higher doses. coming out seem to be at higher doses. And you mentioned one that was 25 grams. And you mentioned one that was 25 grams. And you mentioned one that was 25 grams. I mean 20 to 25 grams, which is kind of I mean 20 to 25 grams, which is kind of I mean 20 to 25 grams, which is kind of a crazy study where they did about 21 a crazy study where they did about 21 a crazy study where they did about 21 hours of sleep deprivation essentially. hours of sleep deprivation essentially. hours of sleep deprivation essentially. They were barely sleeping at all. and They were barely sleeping at all. and They were barely sleeping at all. and giving them the 25 gram of creatine, 20 giving them the 25 gram of creatine, 20 giving them the 25 gram of creatine, 20 to 25 grams depending on their weight, to 25 grams depending on their weight, to 25 grams depending on their weight, seemed to not only negate the negative seemed to not only negate the negative seemed to not only negate the negative effects of sleep deprivation on their effects of sleep deprivation on their effects of sleep deprivation on their cognition, but it also improved their cognition, but it also improved their cognition, but it also improved their cognition beyond what their baseline cognition beyond what their baseline cognition beyond what their baseline normal cognition is when they were normal cognition is when they were normal cognition is when they were sleeping. sleeping. sleeping. >> Yeah. >> Yeah. >> And that's what was really intriguing to >> And that's what was really intriguing to >> And that's what was really intriguing to me as well as some of the other studies me as well as some of the other studies me as well as some of the other studies where older adults are given, you know, where older adults are given, you know, where older adults are given, you know, 20 grams of creatine and it improve 20 grams of creatine and it improve 20 grams of creatine and it improve their cognition. We now have the first their cognition. We now have the first their cognition. We now have the first pilot study in Alzheimer's disease where pilot study in Alzheimer's disease where pilot study in Alzheimer's disease where again 20 grams were given to a very
1:30again 20 grams were given to a very again 20 grams were given to a very small number of people with Alzheimer's small number of people with Alzheimer's small number of people with Alzheimer's disease. It also improved cognition. disease. It also improved cognition. disease. It also improved cognition. It turns out that when you start to go It turns out that when you start to go It turns out that when you start to go above the five grams and you get into above the five grams and you get into above the five grams and you get into more than 10 grams range, then some of more than 10 grams range, then some of more than 10 grams range, then some of that creatine is getting into the brain that creatine is getting into the brain that creatine is getting into the brain versus being all consumed by the muscle. versus being all consumed by the muscle. versus being all consumed by the muscle. Right? Right? Right? >> I personally use creatine now. I do 10 >> I personally use creatine now. I do 10 >> I personally use creatine now. I do 10 grams a day every day. And what I have grams a day every day. And what I have grams a day every day. And what I have noticed, and this could be totally noticed, and this could be totally noticed, and this could be totally placebo, but I'll tell you when I don't placebo, but I'll tell you when I don't placebo, but I'll tell you when I don't do my 10 grams a day, what I have do my 10 grams a day, what I have do my 10 grams a day, what I have noticed is that the the afternoon noticed is that the the afternoon noticed is that the the afternoon sleepiness kind of slump I get is sleepiness kind of slump I get is sleepiness kind of slump I get is completely gone if I take my 10 grams a completely gone if I take my 10 grams a completely gone if I take my 10 grams a day. day. day. >> 10 grams, I don't get afternoon >> 10 grams, I don't get afternoon >> 10 grams, I don't get afternoon sleepiness. I miss it, I get it. So, sleepiness. I miss it, I get it. So, sleepiness. I miss it, I get it. So, it's not like a stored up kind of thing. it's not like a stored up kind of thing. it's not like a stored up kind of thing. It's like, no, if I miss it that day, It's like, no, if I miss it that day, It's like, no, if I miss it that day, it's noticeable. If I travel and I don't it's noticeable. If I travel and I don't it's noticeable. If I travel and I don't have it, it's noticeable. have it, it's noticeable. have it, it's noticeable. >> I'm hooked on the 10 grams a day. If >> I'm hooked on the 10 grams a day. If >> I'm hooked on the 10 grams a day. If it's placebo, I don't care. It works. it's placebo, I don't care. It works. it's placebo, I don't care. It works. Right? On top of that, what I've also Right? On top of that, what I've also Right? On top of that, what I've also been doing, ever since, you know, that been doing, ever since, you know, that been doing, ever since, you know, that study came out with the 21 hours of study came out with the 21 hours of study came out with the 21 hours of sleep deprivation, I take about 20 grams
1:31sleep deprivation, I take about 20 grams sleep deprivation, I take about 20 grams of creatine when I'm traveling and I of creatine when I'm traveling and I of creatine when I'm traveling and I have to give a talk or I'm doing a have to give a talk or I'm doing a have to give a talk or I'm doing a podcast, particularly because oftent podcast, particularly because oftent podcast, particularly because oftent times I'm traveling either to central times I'm traveling either to central times I'm traveling either to central time or to Eastern's time and I'm, you time or to Eastern's time and I'm, you time or to Eastern's time and I'm, you know, giving a talk early in the know, giving a talk early in the know, giving a talk early in the morning, which is like 6:00 a.m. my morning, which is like 6:00 a.m. my morning, which is like 6:00 a.m. my time. I got to be like on my game. So, I time. I got to be like on my game. So, I time. I got to be like on my game. So, I take the 20 grams and I kid you not, take the 20 grams and I kid you not, take the 20 grams and I kid you not, it's like you get this brain boost but it's like you get this brain boost but it's like you get this brain boost but without like the caffeine. It's It's without like the caffeine. It's It's without like the caffeine. It's It's hard to explain hard to explain hard to explain >> without the creepy crawly ants on your >> without the creepy crawly ants on your >> without the creepy crawly ants on your skin, skin, skin, >> right? Without that like >> right? Without that like >> right? Without that like >> jittery caffeine overdose, >> jittery caffeine overdose, >> jittery caffeine overdose, >> jittery thing. And even that sometimes >> jittery thing. And even that sometimes >> jittery thing. And even that sometimes the caffeine isn't enough. Yeah. the caffeine isn't enough. Yeah. the caffeine isn't enough. Yeah. >> If you're really jet-lagged, you know, >> If you're really jet-lagged, you know, >> If you're really jet-lagged, you know, it's just especially if you're going it's just especially if you're going it's just especially if you're going across time zones. across time zones. across time zones. >> Well, also for me, it's like I'm a >> Well, also for me, it's like I'm a >> Well, also for me, it's like I'm a caffeine fast metabolizer. If I have a caffeine fast metabolizer. If I have a caffeine fast metabolizer. If I have a cup of coffee, I'm on fire for 25 cup of coffee, I'm on fire for 25 cup of coffee, I'm on fire for 25 minutes and then I'm sleepy. I think minutes and then I'm sleepy. I think minutes and then I'm sleepy. I think some of that is actually a glucose some of that is actually a glucose some of that is actually a glucose response, but that's a whole separate response, but that's a whole separate response, but that's a whole separate thing. Using glucometer when I was doing thing. Using glucometer when I was doing thing. Using glucometer when I was doing all my ketogenic experiments and so on, all my ketogenic experiments and so on, all my ketogenic experiments and so on, I'm like, "Wow, if I have too much
1:32I'm like, "Wow, if I have too much I'm like, "Wow, if I have too much coffee, there is a huge, which is not coffee, there is a huge, which is not coffee, there is a huge, which is not that surprising, spike in glucose and that surprising, spike in glucose and that surprising, spike in glucose and then a very predictable subsequent drop then a very predictable subsequent drop then a very predictable subsequent drop off." So it doesn't end up being net net off." So it doesn't end up being net net off." So it doesn't end up being net net that helpful for me unless I'm doing a that helpful for me unless I'm doing a that helpful for me unless I'm doing a 20 minute sprint on something which is 20 minute sprint on something which is 20 minute sprint on something which is probably never. So the creatine super probably never. So the creatine super probably never. So the creatine super interesting to me. Let me ask some very interesting to me. Let me ask some very interesting to me. Let me ask some very specific specific specific maybe mundane questions but I think maybe mundane questions but I think maybe mundane questions but I think they're practical which is they're practical which is they're practical which is when these subjects were taking 20 or 25 when these subjects were taking 20 or 25 when these subjects were taking 20 or 25 g was that in one sitting was that in g was that in one sitting was that in g was that in one sitting was that in multiple divided doses multiple divided doses multiple divided doses when you take it is it in powder form is when you take it is it in powder form is when you take it is it in powder form is it little sachets that you can take with it little sachets that you can take with it little sachets that you can take with you on travel days is it encapsulated you on travel days is it encapsulated you on travel days is it encapsulated what does it actually look what does it actually look what does it actually look With respect to all the studies, I don't With respect to all the studies, I don't With respect to all the studies, I don't remember if they were in one sitting. A remember if they were in one sitting. A remember if they were in one sitting. A lot of studies are if they do like a 20 lot of studies are if they do like a 20 lot of studies are if they do like a 20 gram, it will be in one sitting. gram, it will be in one sitting. gram, it will be in one sitting. >> Yeah. >> Yeah. >> What I do is different. I do five gram
1:33>> What I do is different. I do five gram >> What I do is different. I do five gram doses. So creatine monohydrate is the doses. So creatine monohydrate is the doses. So creatine monohydrate is the form I take. It's the absolute form I take. It's the absolute form I take. It's the absolute triedand-true, triedand-true, triedand-true, >> the gold standard. >> the gold standard. >> the gold standard. >> It's the gold standard. >> It's the gold standard. >> It's the gold standard. >> It's been around forever. >> It's been around forever. >> It's been around forever. >> Yeah. There's a lot of other marketing >> Yeah. There's a lot of other marketing >> Yeah. There's a lot of other marketing out there that talks about other types out there that talks about other types out there that talks about other types of creatine, but that's really the gold of creatine, but that's really the gold of creatine, but that's really the gold standard. And I had Dr. Darren Kando on standard. And I had Dr. Darren Kando on standard. And I had Dr. Darren Kando on my podcast. He's a creatine researcher my podcast. He's a creatine researcher my podcast. He's a creatine researcher at the University of Regina in Canada at the University of Regina in Canada at the University of Regina in Canada and like you know we talked all about and like you know we talked all about and like you know we talked all about this and he really convinced me creatine this and he really convinced me creatine this and he really convinced me creatine monohydrate is the way to go. I asked monohydrate is the way to go. I asked monohydrate is the way to go. I asked him about like every type of creatine him about like every type of creatine him about like every type of creatine under the sun. under the sun. under the sun. >> But the way I take it is in five gram >> But the way I take it is in five gram >> But the way I take it is in five gram doses. And so I do five grams first doses. And so I do five grams first doses. And so I do five grams first thing in the morning and then I'll do my thing in the morning and then I'll do my thing in the morning and then I'll do my workout and then I do another five grams workout and then I do another five grams workout and then I do another five grams about 11:00 a.m. and that's my 10 grams about 11:00 a.m. and that's my 10 grams about 11:00 a.m. and that's my 10 grams that I get. that I get. that I get. >> Got it. When I'm traveling, I do have >> Got it. When I'm traveling, I do have >> Got it. When I'm traveling, I do have these sachets that again, Thorne makes, these sachets that again, Thorne makes, these sachets that again, Thorne makes, by the way, no affiliation. I mean, by the way, no affiliation. I mean, by the way, no affiliation. I mean, there's like probably a million other I there's like probably a million other I there's like probably a million other I like Thorn because their their creatine like Thorn because their their creatine like Thorn because their their creatine is NSF certified and so it's is NSF certified and so it's is NSF certified and so it's >> free of contaminants. I I really like >> free of contaminants. I I really like >> free of contaminants. I I really like that. So again, find your own favorite that. So again, find your own favorite that. So again, find your own favorite brand, but I like this brand and I like brand, but I like this brand and I like brand, but I like this brand and I like they have sachets which are 5 g sachets
1:34they have sachets which are 5 g sachets they have sachets which are 5 g sachets and so I will have my 10 g for the day and so I will have my 10 g for the day and so I will have my 10 g for the day or again if I'm traveling for or again if I'm traveling for or again if I'm traveling for workrelated purposes I will take I will workrelated purposes I will take I will workrelated purposes I will take I will take 15 to 20 gram depending on how much take 15 to 20 gram depending on how much take 15 to 20 gram depending on how much I need. In that case I will do two 10 g I need. In that case I will do two 10 g I need. In that case I will do two 10 g doses. Like for me I can tolerate that. doses. Like for me I can tolerate that. doses. Like for me I can tolerate that. I don't have any GI problems with it. I don't have any GI problems with it. I don't have any GI problems with it. >> Yeah, I was going to bring that up. >> Yeah, I was going to bring that up. >> Yeah, I was going to bring that up. >> Yeah, some people do. I think doing the >> Yeah, some people do. I think doing the >> Yeah, some people do. I think doing the five gram doses is like pretty easy on five gram doses is like pretty easy on five gram doses is like pretty easy on the gut. Most people don't have a big the gut. Most people don't have a big the gut. Most people don't have a big problem with the five grams. It's when problem with the five grams. It's when problem with the five grams. It's when they go above that. they go above that. they go above that. >> Yeah, five is fine, >> Yeah, five is fine, >> Yeah, five is fine, >> right? >> right? >> I'll say a few things. So, the the NSF >> I'll say a few things. So, the the NSF >> I'll say a few things. So, the the NSF certified is a pretty simple cheat code certified is a pretty simple cheat code certified is a pretty simple cheat code just to use as a filtering mechanism for just to use as a filtering mechanism for just to use as a filtering mechanism for a lot of supplements. And it is shocking a lot of supplements. And it is shocking a lot of supplements. And it is shocking how inconsistent supplement contents how inconsistent supplement contents how inconsistent supplement contents are. I mean, I've looked at lab reviews are. I mean, I've looked at lab reviews are. I mean, I've looked at lab reviews of like 20 off-the-shelf melatonin of like 20 off-the-shelf melatonin of like 20 off-the-shelf melatonin products, and it ranges from zero products, and it ranges from zero products, and it ranges from zero melatonin up to like 20x the label melatonin up to like 20x the label melatonin up to like 20x the label amount. It's just bananas. I use
1:35amount. It's just bananas. I use amount. It's just bananas. I use momentous creatine, but it's passing the momentous creatine, but it's passing the momentous creatine, but it's passing the same hurdle, right? And I will say like same hurdle, right? And I will say like same hurdle, right? And I will say like good news, good news, good news, you can reduce the likelihood of you can reduce the likelihood of you can reduce the likelihood of cognitive deficit from sleep cognitive deficit from sleep cognitive deficit from sleep deprivation. Bad news is you could deprivation. Bad news is you could deprivation. Bad news is you could increase the likelihood of disaster increase the likelihood of disaster increase the likelihood of disaster pants if you have 20 cramps at one pants if you have 20 cramps at one pants if you have 20 cramps at one sitting. And I will say maybe from sitting. And I will say maybe from sitting. And I will say maybe from personal experience, maybe I'm just personal experience, maybe I'm just personal experience, maybe I'm just talking about somebody else, but if you talking about somebody else, but if you talking about somebody else, but if you really want to increase the likelihood really want to increase the likelihood really want to increase the likelihood of disaster pants, then you can do like of disaster pants, then you can do like of disaster pants, then you can do like a bunch of caffeine like you double a bunch of caffeine like you double a bunch of caffeine like you double espresso or black coffee with MCT powder espresso or black coffee with MCT powder espresso or black coffee with MCT powder and then have your creatine around the and then have your creatine around the and then have your creatine around the same time. same time. same time. you're going to want to pack some you're going to want to pack some you're going to want to pack some Pampers in your travel kit if you do Pampers in your travel kit if you do Pampers in your travel kit if you do that. So, yeah, just be aware of the GI that. So, yeah, just be aware of the GI that. So, yeah, just be aware of the GI stuff, stuff, stuff, but I'm excited to up my intake because but I'm excited to up my intake because but I'm excited to up my intake because the science that you cited in the study the science that you cited in the study the science that you cited in the study or studies in your newsletter seemed or studies in your newsletter seemed or studies in your newsletter seemed really compelling. And it's also one of really compelling. And it's also one of really compelling. And it's also one of those supplements where it's like, okay,
1:36those supplements where it's like, okay, those supplements where it's like, okay, look, we I assume this is on the grass look, we I assume this is on the grass look, we I assume this is on the grass list, like the generally recognized as list, like the generally recognized as list, like the generally recognized as safe. seems very well tolerated over safe. seems very well tolerated over safe. seems very well tolerated over decades and decades of research decades and decades of research decades and decades of research assuming you don't have some who knows assuming you don't have some who knows assuming you don't have some who knows right like really outstanding kidney right like really outstanding kidney right like really outstanding kidney dysfunction or something maybe so why dysfunction or something maybe so why dysfunction or something maybe so why not in a sense it's also relatively not in a sense it's also relatively not in a sense it's also relatively inexpensive right compared to a lot of inexpensive right compared to a lot of inexpensive right compared to a lot of things let me ask you just because this things let me ask you just because this things let me ask you just because this has been on my my mind with the has been on my my mind with the has been on my my mind with the sulforophane sulforophane sulforophane I mangled the pronunciation of it I mangled the pronunciation of it I mangled the pronunciation of it sulforophane do you take that better on sulforophane do you take that better on sulforophane do you take that better on an empty stomach better with food. This an empty stomach better with food. This an empty stomach better with food. This has become an issue when I'm doing the has become an issue when I'm doing the has become an issue when I'm doing the intermittent fasting sometimes, right? intermittent fasting sometimes, right? intermittent fasting sometimes, right? Especially if there's something like the Especially if there's something like the Especially if there's something like the A Reds 2, which I'm taking for the eye A Reds 2, which I'm taking for the eye A Reds 2, which I'm taking for the eye health, which is supposed to be twice a health, which is supposed to be twice a health, which is supposed to be twice a day. And I'm like, uh, it's part of the day. And I'm like, uh, it's part of the day. And I'm like, uh, it's part of the reason why I've been doing like the reason why I've been doing like the reason why I've been doing like the quote unquote dirty fasting with a quote unquote dirty fasting with a quote unquote dirty fasting with a little bit of fat in the form of that little bit of fat in the form of that little bit of fat in the form of that heavy cream in coffee was to try to heavy cream in coffee was to try to heavy cream in coffee was to try to take supplements earlier in the day that
1:37take supplements earlier in the day that take supplements earlier in the day that are benefited from some type of fat in are benefited from some type of fat in are benefited from some type of fat in terms of absorption. So I sulforophane, terms of absorption. So I sulforophane, terms of absorption. So I sulforophane, does it matter? I think if you can take does it matter? I think if you can take does it matter? I think if you can take it fasted, that's great. it fasted, that's great. it fasted, that's great. >> Y >> Y >> Y >> some people find it kind of is hard on >> some people find it kind of is hard on >> some people find it kind of is hard on their stomach and so they like to take their stomach and so they like to take their stomach and so they like to take it with food and that's really the only it with food and that's really the only it with food and that's really the only reason to take it with food is because reason to take it with food is because reason to take it with food is because they get like upset stomach like GI they get like upset stomach like GI they get like upset stomach like GI problem. So problem. So problem. So >> I got >> I got >> I got >> that would be again the only really real >> that would be again the only really real >> that would be again the only really real reason that you would have to really reason that you would have to really reason that you would have to really take it with food. take it with food. take it with food. >> I want to loop back around just so >> I want to loop back around just so >> I want to loop back around just so people aren't like Ferris you forgot people aren't like Ferris you forgot people aren't like Ferris you forgot about vitamin D. I wanted to talk about about vitamin D. I wanted to talk about about vitamin D. I wanted to talk about vitamin D. So, the vitamin D, I've taken vitamin D. So, the vitamin D, I've taken vitamin D. So, the vitamin D, I've taken vitamin D forever. vitamin D forever. vitamin D forever. Tend to take 5,000 IU a day. I Tend to take 5,000 IU a day. I Tend to take 5,000 IU a day. I particularly in the summer get I would particularly in the summer get I would particularly in the summer get I would say at least an hour in the sun without say at least an hour in the sun without say at least an hour in the sun without skin protection. And I build up to that. skin protection. And I build up to that. skin protection. And I build up to that. I'm not an idiot about it. I'm not an idiot about it. I'm not an idiot about it. And yet, I am barely in my labs. I'm And yet, I am barely in my labs. I'm And yet, I am barely in my labs. I'm always barely squeaking by on vitamin D.
1:38always barely squeaking by on vitamin D. always barely squeaking by on vitamin D. And for almost all of my adult friends And for almost all of my adult friends And for almost all of my adult friends who get labs, and this is also who get labs, and this is also who get labs, and this is also race agnostic, right? Everybody is race agnostic, right? Everybody is race agnostic, right? Everybody is deficient or just on the border of being deficient or just on the border of being deficient or just on the border of being deficient, even if they seem to be deficient, even if they seem to be deficient, even if they seem to be taking a lot of supplemental vitamin D taking a lot of supplemental vitamin D taking a lot of supplemental vitamin D and getting a lot of sunshine. And I and getting a lot of sunshine. And I and getting a lot of sunshine. And I have to ask myself, what the hell is have to ask myself, what the hell is have to ask myself, what the hell is going on here? In what set of going on here? In what set of going on here? In what set of circumstances is it possible that circumstances is it possible that circumstances is it possible that everyone would be so deficient if they everyone would be so deficient if they everyone would be so deficient if they seem to be getting a bunch of sunlight? seem to be getting a bunch of sunlight? seem to be getting a bunch of sunlight? They're taking a bunch of supplemental They're taking a bunch of supplemental They're taking a bunch of supplemental vitamin D. Can you shed any light on vitamin D. Can you shed any light on vitamin D. Can you shed any light on this? this? this? >> I can. >> I can. >> I can. >> Or is there a problem with this >> Or is there a problem with this >> Or is there a problem with this measurement in the first place? Which is measurement in the first place? Which is measurement in the first place? Which is why I was talking about like proxies and why I was talking about like proxies and why I was talking about like proxies and confounders and stuff earlier with confounders and stuff earlier with confounders and stuff earlier with respect to some of the other studies. respect to some of the other studies. respect to some of the other studies. Yeah. So please please educate me Yeah. So please please educate me Yeah. So please please educate me >> the way vitamin D is measured. So >> the way vitamin D is measured. So >> the way vitamin D is measured. So vitamin D actually gets converted into a vitamin D actually gets converted into a vitamin D actually gets converted into a steroid hormone. And this steroid steroid hormone. And this steroid steroid hormone. And this steroid hormone hormone hormone >> essentially it's going inside the
1:39>> essentially it's going inside the >> essentially it's going inside the nucleus of our cells where all of our nucleus of our cells where all of our nucleus of our cells where all of our DNA is and it's activating 5% of the DNA is and it's activating 5% of the DNA is and it's activating 5% of the protein encoding human genome. Many of protein encoding human genome. Many of protein encoding human genome. Many of these genes it activates cloth by the these genes it activates cloth by the these genes it activates cloth by the way you mentioned cloth. Vitamin D is way you mentioned cloth. Vitamin D is way you mentioned cloth. Vitamin D is important for activating cloth. Nice. important for activating cloth. Nice. important for activating cloth. Nice. >> Yeah. So >> Yeah. So >> Yeah. So >> very hugely important for dementia risk >> very hugely important for dementia risk >> very hugely important for dementia risk which we can we can talk about. which we can we can talk about. which we can we can talk about. to sort of answer your question. So your to sort of answer your question. So your to sort of answer your question. So your vitamin D levels are measured by a proxy vitamin D levels are measured by a proxy vitamin D levels are measured by a proxy and it's called 25 hydroxy vitamin D and it's called 25 hydroxy vitamin D and it's called 25 hydroxy vitamin D which is the precursor to the steroid which is the precursor to the steroid which is the precursor to the steroid hormone. So essentially vitamin D3 which hormone. So essentially vitamin D3 which hormone. So essentially vitamin D3 which is made in your skin is made in your skin is made in your skin >> or if you supplement with it exogenously >> or if you supplement with it exogenously >> or if you supplement with it exogenously gets into your bloodstream gets into your bloodstream gets into your bloodstream >> and that vitamin D3 then goes to the >> and that vitamin D3 then goes to the >> and that vitamin D3 then goes to the liver and it's converted into 25 hydroxy liver and it's converted into 25 hydroxy liver and it's converted into 25 hydroxy vitamin D. That's the major circulating vitamin D. That's the major circulating vitamin D. That's the major circulating form of vitamin D. form of vitamin D. form of vitamin D. >> Mhm. after it's, you know, 25 hydroxy >> Mhm. after it's, you know, 25 hydroxy >> Mhm. after it's, you know, 25 hydroxy vitamin D is made in the liver, it then vitamin D is made in the liver, it then vitamin D is made in the liver, it then goes to the kidneys and it's made into goes to the kidneys and it's made into goes to the kidneys and it's made into the actual active steroid hormone which the actual active steroid hormone which the actual active steroid hormone which is called 125 hydroxy vitamin D. Well, is called 125 hydroxy vitamin D. Well, is called 125 hydroxy vitamin D. Well, it turns out the enzymes that are doing it turns out the enzymes that are doing it turns out the enzymes that are doing the conversion of vitamin D3 into that the conversion of vitamin D3 into that the conversion of vitamin D3 into that stable form that everyone gets, you
1:40stable form that everyone gets, you stable form that everyone gets, you know, when they're getting a vitamin D know, when they're getting a vitamin D know, when they're getting a vitamin D blood test, that's what they're looking blood test, that's what they're looking blood test, that's what they're looking at requires magnesium to work. And there at requires magnesium to work. And there at requires magnesium to work. And there have been studies showing that in with have been studies showing that in with have been studies showing that in with low magnesium, low magnesium, low magnesium, >> it doesn't happen readily at all. >> it doesn't happen readily at all. >> it doesn't happen readily at all. Interesting. Interesting. Interesting. >> 50% of the US population has >> 50% of the US population has >> 50% of the US population has insufficient levels of magnesium. So, insufficient levels of magnesium. So, insufficient levels of magnesium. So, you're talking about a coin toss here, you're talking about a coin toss here, you're talking about a coin toss here, right? One out of two. One out of two, right? One out of two. One out of two, right? One out of two. One out of two, right? right? >> Mhm. >> Mhm. >> 50-50 chance a person's not going to be >> 50-50 chance a person's not going to be >> 50-50 chance a person's not going to be getting enough magnesium. getting enough magnesium. getting enough magnesium. >> That's been shown to actually play a >> That's been shown to actually play a >> That's been shown to actually play a role in circulating levels of vitamin D. role in circulating levels of vitamin D. role in circulating levels of vitamin D. So, there have been studies and stuff So, there have been studies and stuff So, there have been studies and stuff showing that people that are that have showing that people that are that have showing that people that are that have low magnesium intake also have low low magnesium intake also have low low magnesium intake also have low circulating forms of 25 hydroxy vitamin circulating forms of 25 hydroxy vitamin circulating forms of 25 hydroxy vitamin D. So, that's one thing. M another thing D. So, that's one thing. M another thing D. So, that's one thing. M another thing comes down to genetics. There's actually comes down to genetics. There's actually comes down to genetics. There's actually a lot of people that have snips, very a lot of people that have snips, very a lot of people that have snips, very common ones that probably came from more common ones that probably came from more common ones that probably came from more southern latitude areas that don't make southern latitude areas that don't make southern latitude areas that don't make as much vitamin D3 from the sun exposure as much vitamin D3 from the sun exposure as much vitamin D3 from the sun exposure because probably they're getting so much because probably they're getting so much because probably they're getting so much sun, right? sun, right? sun, right? >> Yeah. >> Yeah. >> So, essentially, there's the genetic >> So, essentially, there's the genetic >> So, essentially, there's the genetic component as well. And I've seen a lot
1:41component as well. And I've seen a lot component as well. And I've seen a lot of people's, you know, different snip of people's, you know, different snip of people's, you know, different snip makeups. And I know quite a few people makeups. And I know quite a few people makeups. And I know quite a few people that actually have to take a super high that actually have to take a super high that actually have to take a super high level of vitamin D3 to actually get level of vitamin D3 to actually get level of vitamin D3 to actually get enough vitamin D. And then the other enough vitamin D. And then the other enough vitamin D. And then the other thing is that you mentioned earlier the thing is that you mentioned earlier the thing is that you mentioned earlier the variation between supplements. So there variation between supplements. So there variation between supplements. So there have been studies on vitamin D have been studies on vitamin D have been studies on vitamin D supplements and it's the same problem supplements and it's the same problem supplements and it's the same problem with melatonin. There's some vitamin D with melatonin. There's some vitamin D with melatonin. There's some vitamin D supplements with a fraction of what is supplements with a fraction of what is supplements with a fraction of what is stated in terms of concentration of stated in terms of concentration of stated in terms of concentration of vitamin D3 on the nutrition facts vitamin D3 on the nutrition facts vitamin D3 on the nutrition facts >> and then some of them have like 10 times >> and then some of them have like 10 times >> and then some of them have like 10 times as much vitamin D. So there's just like as much vitamin D. So there's just like as much vitamin D. So there's just like this huge variation where you're like it this huge variation where you're like it this huge variation where you're like it says it has 5,000 IUs but it only has says it has 5,000 IUs but it only has says it has 5,000 IUs but it only has 500. There's a lot of different factors 500. There's a lot of different factors 500. There's a lot of different factors that could be contributing to that as that could be contributing to that as that could be contributing to that as well. So and then there's also in terms well. So and then there's also in terms well. So and then there's also in terms of like people getting sun exposure. You of like people getting sun exposure. You of like people getting sun exposure. You said you don't wear sunscreen. Some said you don't wear sunscreen. Some said you don't wear sunscreen. Some people do. People that have darker skin people do. People that have darker skin people do. People that have darker skin pigmentation have melanin. That's a pigmentation have melanin. That's a pigmentation have melanin. That's a natural sun sunscreen. There have been natural sun sunscreen. There have been natural sun sunscreen. There have been studies showing that. For example, out studies showing that. For example, out studies showing that. For example, out of the University of Chicago, there was of the University of Chicago, there was of the University of Chicago, there was a study that was published a few years a study that was published a few years a study that was published a few years back showing African-Americans have to
1:42back showing African-Americans have to back showing African-Americans have to stay in the sun six to 10 times as long stay in the sun six to 10 times as long stay in the sun six to 10 times as long as a Caucasian to make the same amount as a Caucasian to make the same amount as a Caucasian to make the same amount of vitamin D3 from the same amount of of vitamin D3 from the same amount of of vitamin D3 from the same amount of sun exposure sun exposure sun exposure >> because they have a natural sunscreen. >> because they have a natural sunscreen. >> because they have a natural sunscreen. >> Y >> Y >> melanin, which is that darker skin >> melanin, which is that darker skin >> melanin, which is that darker skin pigmentation. It's a natural sunscreen. pigmentation. It's a natural sunscreen. pigmentation. It's a natural sunscreen. >> It's also why their skin always looks >> It's also why their skin always looks >> It's also why their skin always looks great as they're aging. You're like, great as they're aging. You're like, great as they're aging. You're like, "Oh, you're 75. Your skin looks like "Oh, you're 75. Your skin looks like "Oh, you're 75. Your skin looks like you're 30." I remember I won't mention you're 30." I remember I won't mention you're 30." I remember I won't mention him by name, but meeting this this him by name, but meeting this this him by name, but meeting this this African-American fellow and I thought he African-American fellow and I thought he African-American fellow and I thought he was like 25 and he was 53 and had like f was like 25 and he was 53 and had like f was like 25 and he was 53 and had like f and the way we got to that is I was like and the way we got to that is I was like and the way we got to that is I was like oh you are you married and he's like oh you are you married and he's like oh you are you married and he's like yeah I have five kids and I was like yeah I have five kids and I was like yeah I have five kids and I was like wait what you have five kids you don't wait what you have five kids you don't wait what you have five kids you don't look Mormon like wait what's going on look Mormon like wait what's going on look Mormon like wait what's going on here and lo and behold let me dig into here and lo and behold let me dig into here and lo and behold let me dig into some of this real quick so some of this real quick so some of this real quick so recommended brands for vitamin D and how recommended brands for vitamin D and how recommended brands for vitamin D and how much should someone like me potentially much should someone like me potentially much should someone like me potentially be taking as a starting point because be taking as a starting point because be taking as a starting point because I'm also wary of taking too much vitamin I'm also wary of taking too much vitamin I'm also wary of taking too much vitamin D. I don't want to overdose on vitamin D. I don't want to overdose on vitamin D. I don't want to overdose on vitamin D. It seems like there are some risks D. It seems like there are some risks
1:43D. It seems like there are some risks associated with that. I maybe I'm over associated with that. I maybe I'm over associated with that. I maybe I'm over overstating them, but how do you think overstating them, but how do you think overstating them, but how do you think about that? And then in terms of this about that? And then in terms of this about that? And then in terms of this rate limiting factor that you mentioned, rate limiting factor that you mentioned, rate limiting factor that you mentioned, magnesium, what type of magnesium? How magnesium, what type of magnesium? How magnesium, what type of magnesium? How much? How should I think about both of much? How should I think about both of much? How should I think about both of these? First of all, we need to talk these? First of all, we need to talk these? First of all, we need to talk about vitamin D levels and what the about vitamin D levels and what the about vitamin D levels and what the optimal levels are. And that's really optimal levels are. And that's really optimal levels are. And that's really important for someone to figure out how important for someone to figure out how important for someone to figure out how much they should supplement with. I tend much they should supplement with. I tend much they should supplement with. I tend to think anywhere between 40 60 to 80. to think anywhere between 40 60 to 80. to think anywhere between 40 60 to 80. Like 40 to 80 nanogs per mill, you're Like 40 to 80 nanogs per mill, you're Like 40 to 80 nanogs per mill, you're you're in an optimal range. I like 40 to you're in an optimal range. I like 40 to you're in an optimal range. I like 40 to 60. I think that's my sweet spot. And 60. I think that's my sweet spot. And 60. I think that's my sweet spot. And and that's because there's lots of and that's because there's lots of and that's because there's lots of studies out there showing all cause studies out there showing all cause studies out there showing all cause mortality is lower within that range. mortality is lower within that range. mortality is lower within that range. >> So, you know, if you're with like 50 >> So, you know, if you're with like 50 >> So, you know, if you're with like 50 nanogs per mill would be great. I mean, nanogs per mill would be great. I mean, nanogs per mill would be great. I mean, that's a great place to be if you're that's a great place to be if you're that's a great place to be if you're below, you know, 30. If you're about below, you know, 30. If you're about below, you know, 30. If you're about just 30, you might want to try to get up just 30, you might want to try to get up just 30, you might want to try to get up to 40. to 40. to 40. >> Let's just say for argument sake that >> Let's just say for argument sake that >> Let's just say for argument sake that I'm at 30. I think I'm probably closer I'm at 30. I think I'm probably closer I'm at 30. I think I'm probably closer to 40, but let's say let's say it's 30 to 40, but let's say let's say it's 30 to 40, but let's say let's say it's 30 >> for someone that's at 30 Danograms per
1:44>> for someone that's at 30 Danograms per >> for someone that's at 30 Danograms per mill is supplementing with 5,000 IUs a mill is supplementing with 5,000 IUs a mill is supplementing with 5,000 IUs a day. day. >> Five. Yeah. 5,000 IUs a day and getting >> Five. Yeah. 5,000 IUs a day and getting >> Five. Yeah. 5,000 IUs a day and getting an hour of sun in the summer an hour of sun in the summer an hour of sun in the summer >> without sunscreen, >> without sunscreen, >> without sunscreen, >> you probably should be closer to 50 >> you probably should be closer to 50 >> you probably should be closer to 50 nanogs per mill. I would say if you're nanogs per mill. I would say if you're nanogs per mill. I would say if you're taking that. taking that. taking that. >> I'll check my last labs. I just had them >> I'll check my last labs. I just had them >> I'll check my last labs. I just had them pulled two weeks ago, so I'll double pulled two weeks ago, so I'll double pulled two weeks ago, so I'll double check. check. check. >> So for someone in that case, you might >> So for someone in that case, you might >> So for someone in that case, you might go up to 7,000 IUs and check and see go up to 7,000 IUs and check and see go up to 7,000 IUs and check and see where you're at a month later. where you're at a month later. where you're at a month later. >> Mhm. >> Mhm. >> And if you then are in the 40 to 50 >> And if you then are in the 40 to 50 >> And if you then are in the 40 to 50 range, then that's your optimal dose to range, then that's your optimal dose to range, then that's your optimal dose to take. And this is an important take. And this is an important take. And this is an important conversation to have. Tim, because it conversation to have. Tim, because it conversation to have. Tim, because it really is there's an individual really is there's an individual really is there's an individual component here and people just want to component here and people just want to component here and people just want to at the end of the day they want to what at the end of the day they want to what at the end of the day they want to what how much do I take? How much do I take? how much do I take? How much do I take? how much do I take? How much do I take? >> Well, you have to get a vitamin D blood >> Well, you have to get a vitamin D blood >> Well, you have to get a vitamin D blood test. This is one of those that you have test. This is one of those that you have test. This is one of those that you have to really measure because as you to really measure because as you to really measure because as you mentioned there's huge variation there mentioned there's huge variation there mentioned there's huge variation there in terms of you know absorption and then in terms of you know absorption and then in terms of you know absorption and then the magnesium issue right there's the the magnesium issue right there's the the magnesium issue right there's the RDA for magnesium right so for men it's RDA for magnesium right so for men it's RDA for magnesium right so for men it's about 400 milligrams a day for women about 400 milligrams a day for women about 400 milligrams a day for women it's about 300 milligrams a day of
1:45it's about 300 milligrams a day of it's about 300 milligrams a day of magnesium intake from diet or magnesium intake from diet or magnesium intake from diet or supplemental sources if you're taking a supplemental sources if you're taking a supplemental sources if you're taking a supplement and also if you're athletic supplement and also if you're athletic supplement and also if you're athletic and sweating a lot and using the sauna and sweating a lot and using the sauna and sweating a lot and using the sauna those requirements can go up between 10 those requirements can go up between 10 those requirements can go up between 10 to 20% depending on how physically to 20% depending on how physically to 20% depending on how physically active If you are, if you're like the active If you are, if you're like the active If you are, if you're like the endurance athlete, you're on the 20% endurance athlete, you're on the 20% endurance athlete, you're on the 20% higher, you know, range. If you're more higher, you know, range. If you're more higher, you know, range. If you're more just like the average, like I'm a just like the average, like I'm a just like the average, like I'm a committed exerciser, then you might have committed exerciser, then you might have committed exerciser, then you might have to go up 10% above that, right? to go up 10% above that, right? to go up 10% above that, right? >> So, typically the best forms of >> So, typically the best forms of >> So, typically the best forms of magnesium to take are the forms of magnesium to take are the forms of magnesium to take are the forms of magnesium that are the organic forms. magnesium that are the organic forms. magnesium that are the organic forms. So, that would mean it's bound to a salt So, that would mean it's bound to a salt So, that would mean it's bound to a salt like magnesium citrate or magnesium like magnesium citrate or magnesium like magnesium citrate or magnesium malate or magnesium tarate. Those are malate or magnesium tarate. Those are malate or magnesium tarate. Those are more bioavailable than magnesium oxide more bioavailable than magnesium oxide more bioavailable than magnesium oxide for example. for example. for example. >> There's also magnesium glycinate which >> There's also magnesium glycinate which >> There's also magnesium glycinate which is also a very bioavailable form. It's is also a very bioavailable form. It's is also a very bioavailable form. It's the form that I take the form that I take the form that I take >> as well. And dose range, you know, you >> as well. And dose range, you know, you >> as well. And dose range, you know, you can take 300 milligrams a day and can take 300 milligrams a day and can take 300 milligrams a day and probably not have any GI distress. And
1:46probably not have any GI distress. And probably not have any GI distress. And so that gets you most of the way there so that gets you most of the way there so that gets you most of the way there and then you get the rest from your and then you get the rest from your and then you get the rest from your diet, right? You're eating some leafy diet, right? You're eating some leafy diet, right? You're eating some leafy greens, you're eating maybe some almonds greens, you're eating maybe some almonds greens, you're eating maybe some almonds or something which are really high in in or something which are really high in in or something which are really high in in magnesium. If you're not getting any magnesium. If you're not getting any magnesium. If you're not getting any greens at all, then you're going to have greens at all, then you're going to have greens at all, then you're going to have to go up a little bit more to the 400 to go up a little bit more to the 400 to go up a little bit more to the 400 450 milligram range, especially if 450 milligram range, especially if 450 milligram range, especially if you're if you're athletic. you're if you're athletic. you're if you're athletic. >> If you're taking something like >> If you're taking something like >> If you're taking something like electrolytes, you're getting some electrolytes, you're getting some electrolytes, you're getting some magnesium there. So, you can figure out magnesium there. So, you can figure out magnesium there. So, you can figure out how much magnesium is in your how much magnesium is in your how much magnesium is in your electrolyte, and that's that can be electrolyte, and that's that can be electrolyte, and that's that can be counted towards it as well. There's also counted towards it as well. There's also counted towards it as well. There's also magnesium thrienate which is the magnesium thrienate which is the magnesium thrienate which is the magnesium form that is magnesium form that is magnesium form that is allegedly able to cross the bloodb brain allegedly able to cross the bloodb brain allegedly able to cross the bloodb brain barrier better than other forms of barrier better than other forms of barrier better than other forms of magnesium that I mentioned. And I say magnesium that I mentioned. And I say magnesium that I mentioned. And I say allegedly because it's animal studies allegedly because it's animal studies allegedly because it's animal studies that have shown that there have been a that have shown that there have been a that have shown that there have been a couple of human studies that were couple of human studies that were couple of human studies that were unfortunately there's a conflict of unfortunately there's a conflict of unfortunately there's a conflict of interest. They were done by the makers interest. They were done by the makers interest. They were done by the makers of the magnesium 3 and8 supplement. So of the magnesium 3 and8 supplement. So of the magnesium 3 and8 supplement. So that's always important to keep in mind. that's always important to keep in mind. that's always important to keep in mind. But they have shown that magnesium 3NA But they have shown that magnesium 3NA But they have shown that magnesium 3NA could improve some cognitive scores if
1:47could improve some cognitive scores if could improve some cognitive scores if you kind of pulled all the cognitive you kind of pulled all the cognitive you kind of pulled all the cognitive scores together. And so I think that scores together. And so I think that scores together. And so I think that there's no reason why if you're there's no reason why if you're there's no reason why if you're interested in cognition and stuff trying interested in cognition and stuff trying interested in cognition and stuff trying the magnesium 3NA. A lot of people like the magnesium 3NA. A lot of people like the magnesium 3NA. A lot of people like it it it >> as well. So that's another form of >> as well. So that's another form of >> as well. So that's another form of magnesium. Although I do think you magnesium. Although I do think you magnesium. Although I do think you should probably take some magnesium should probably take some magnesium should probably take some magnesium glycinate along with that because you glycinate along with that because you glycinate along with that because you don't want all the magnesium going into don't want all the magnesium going into don't want all the magnesium going into your brain. You want some of it going your brain. You want some of it going your brain. You want some of it going into your liver and activating the, you into your liver and activating the, you into your liver and activating the, you know, enzymes that are converting know, enzymes that are converting know, enzymes that are converting vitamin D3 into 25 hydroxy vitamin D, vitamin D3 into 25 hydroxy vitamin D, vitamin D3 into 25 hydroxy vitamin D, right? So, so that is something to keep right? So, so that is something to keep right? So, so that is something to keep in mind. If that form of magnesium in mind. If that form of magnesium in mind. If that form of magnesium indeed is going into the brain more, you indeed is going into the brain more, you indeed is going into the brain more, you want to make sure you're getting some of want to make sure you're getting some of want to make sure you're getting some of the other forms to to cover the other the other forms to to cover the other the other forms to to cover the other bases of other organs as well. bases of other organs as well. bases of other organs as well. >> What brand of vitamin D supplementation >> What brand of vitamin D supplementation >> What brand of vitamin D supplementation and magnesium glycinate do you use? Is and magnesium glycinate do you use? Is and magnesium glycinate do you use? Is that also Thorn or are they other that also Thorn or are they other that also Thorn or are they other suppliers? suppliers? suppliers? >> I use Pure Encapsulations for the >> I use Pure Encapsulations for the >> I use Pure Encapsulations for the vitamin D. I have some friends, mutual vitamin D. I have some friends, mutual vitamin D. I have some friends, mutual friends of ours that like the Vesorb friends of ours that like the Vesorb friends of ours that like the Vesorb vitamin D3. So people that are not able
1:48vitamin D3. So people that are not able vitamin D3. So people that are not able to increase their vitamin D as well. to increase their vitamin D as well. to increase their vitamin D as well. Vesorb really increases the Vesorb really increases the Vesorb really increases the bioavailability of a lot of things bioavailability of a lot of things bioavailability of a lot of things including ubiquininal the CoQ10 I including ubiquininal the CoQ10 I including ubiquininal the CoQ10 I mentioned. I should have mentioned that mentioned. I should have mentioned that mentioned. I should have mentioned that I buy my dad that's the form I get for I buy my dad that's the form I get for I buy my dad that's the form I get for him because it increases the him because it increases the him because it increases the bioavailability. Also some fish oil has bioavailability. Also some fish oil has bioavailability. Also some fish oil has been shown to increase the been shown to increase the been shown to increase the bioavailability. So, Vesor vitamin D3 bioavailability. So, Vesor vitamin D3 bioavailability. So, Vesor vitamin D3 can be found at Pure Encapsulations. can be found at Pure Encapsulations. can be found at Pure Encapsulations. I don't have an affiliation with them I don't have an affiliation with them I don't have an affiliation with them either. They also have a lot of clean either. They also have a lot of clean either. They also have a lot of clean third party tested products as well. And third party tested products as well. And third party tested products as well. And then I use their magnesium glycinate. then I use their magnesium glycinate. then I use their magnesium glycinate. >> For the magnesium 3NA, I use Zyogen. I >> For the magnesium 3NA, I use Zyogen. I >> For the magnesium 3NA, I use Zyogen. I like the Zyogen. Magnesium 3 and8. like the Zyogen. Magnesium 3 and8. like the Zyogen. Magnesium 3 and8. >> Great. All right. Thank you. I will get >> Great. All right. Thank you. I will get >> Great. All right. Thank you. I will get on the magnesium and I will also check on the magnesium and I will also check on the magnesium and I will also check my last labs. I mean, I am very bespoke my last labs. I mean, I am very bespoke my last labs. I mean, I am very bespoke about this stuff and to your point, you about this stuff and to your point, you about this stuff and to your point, you got to check your levels, guys. You got to check your levels, guys. You got to check your levels, guys. You can't just be shooting in the dark here. can't just be shooting in the dark here. can't just be shooting in the dark here. It's not a good idea, It's not a good idea, It's not a good idea, >> right? >> right? >> Where should we zigg and zag to next? Do >> Where should we zigg and zag to next? Do >> Where should we zigg and zag to next? Do you want to talk about microlastics and you want to talk about microlastics and you want to talk about microlastics and mitigation strategies?
1:49mitigation strategies? mitigation strategies? >> It's really a big mess. And the >> It's really a big mess. And the >> It's really a big mess. And the microlastics are now it's not just okay microlastics are now it's not just okay microlastics are now it's not just okay well I'm not going to drink out of well I'm not going to drink out of well I'm not going to drink out of bottled water, plastic bottled water. If bottled water, plastic bottled water. If bottled water, plastic bottled water. If you can get any kind of water filter, you can get any kind of water filter, you can get any kind of water filter, any kind of water filter is great. any kind of water filter is great. any kind of water filter is great. Reverse osmosis is the best because it Reverse osmosis is the best because it Reverse osmosis is the best because it filters out the smallest smallest filters out the smallest smallest filters out the smallest smallest nanoplastics, which are the kind that nanoplastics, which are the kind that nanoplastics, which are the kind that are actually crossing the bloodb brain are actually crossing the bloodb brain are actually crossing the bloodb brain barrier and getting into the brain. barrier and getting into the brain. barrier and getting into the brain. >> In the brain, they're associated with >> In the brain, they're associated with >> In the brain, they're associated with Alzheimer's disease and all kinds of Alzheimer's disease and all kinds of Alzheimer's disease and all kinds of things. But we now know they're in things. But we now know they're in things. But we now know they're in chewing gum. So, anything with the word chewing gum. So, anything with the word chewing gum. So, anything with the word gum base is made of a plastic polymer. gum base is made of a plastic polymer. gum base is made of a plastic polymer. So, if you chew gum, it has to be So, if you chew gum, it has to be So, if you chew gum, it has to be plastic free gum. And it's not the same. plastic free gum. And it's not the same. plastic free gum. And it's not the same. I'll tell you that. Like, but it's in I'll tell you that. Like, but it's in I'll tell you that. Like, but it's in gum. It's tea bags. Tea bags. If you gum. It's tea bags. Tea bags. If you gum. It's tea bags. Tea bags. If you make tea with tea bags, all sorts of tea make tea with tea bags, all sorts of tea make tea with tea bags, all sorts of tea bags, they're releasing just thousands bags, they're releasing just thousands bags, they're releasing just thousands of microplastic into your beverage, of microplastic into your beverage, of microplastic into your beverage, >> they're in essentially everything. And >> they're in essentially everything. And >> they're in essentially everything. And the problem is is that it's very hard to the problem is is that it's very hard to the problem is is that it's very hard to avoid. The best things that you can do avoid. The best things that you can do avoid. The best things that you can do to avoid them is reduce exposure, which to avoid them is reduce exposure, which to avoid them is reduce exposure, which would be the water filter. Try to avoid
1:50would be the water filter. Try to avoid would be the water filter. Try to avoid drinking out of any type of, you know, drinking out of any type of, you know, drinking out of any type of, you know, water that's in a plastic bottle. But it water that's in a plastic bottle. But it water that's in a plastic bottle. But it turns out a new study just came out turns out a new study just came out turns out a new study just came out showing it's also been found in glass showing it's also been found in glass showing it's also been found in glass bottles. I know. It's like, are you bottles. I know. It's like, are you bottles. I know. It's like, are you kidding me? Come on. kidding me? Come on. kidding me? Come on. >> Yeah. >> Yeah. >> Apparently, the paint that's on the lid >> Apparently, the paint that's on the lid >> Apparently, the paint that's on the lid of the glass bottle is like shedding of the glass bottle is like shedding of the glass bottle is like shedding little particles into the beverage and little particles into the beverage and little particles into the beverage and those are microplastics cuz the paint is those are microplastics cuz the paint is those are microplastics cuz the paint is got plastic in it. Essentially, my got plastic in it. Essentially, my got plastic in it. Essentially, my takehome from this is if you're takehome from this is if you're takehome from this is if you're traveling and you and you have to choose traveling and you and you have to choose traveling and you and you have to choose between a plastic water bottle with between a plastic water bottle with between a plastic water bottle with water in it and a glass one to buy, I water in it and a glass one to buy, I water in it and a glass one to buy, I would still buy the glass one because would still buy the glass one because would still buy the glass one because the particle size is higher. It's larger the particle size is higher. It's larger the particle size is higher. It's larger in the glass bottles. Yeah. in the glass bottles. Yeah. in the glass bottles. Yeah. >> And that doesn't get absorbed in the gut >> And that doesn't get absorbed in the gut >> And that doesn't get absorbed in the gut very well at all, if any. You actually very well at all, if any. You actually very well at all, if any. You actually excrete it through feces. And so I think excrete it through feces. And so I think excrete it through feces. And so I think the next study that's going to be done the next study that's going to be done the next study that's going to be done will be show this essentially. I'm sort will be show this essentially. I'm sort will be show this essentially. I'm sort of speculating here, but because the of speculating here, but because the of speculating here, but because the size matters, the size of plastics and size matters, the size of plastics and size matters, the size of plastics and the plastic bottles are super small and the plastic bottles are super small and the plastic bottles are super small and that's really absorbed well by the gut
1:51that's really absorbed well by the gut that's really absorbed well by the gut epithelia and taken up into the epithelia and taken up into the epithelia and taken up into the bloodstream and gets to the other bloodstream and gets to the other bloodstream and gets to the other organs. Also, the plastic chemicals like organs. Also, the plastic chemicals like organs. Also, the plastic chemicals like BPA are in plastic. They're not in the BPA are in plastic. They're not in the BPA are in plastic. They're not in the glass. So, I still think that opting for glass. So, I still think that opting for glass. So, I still think that opting for glass is the best option. Even though glass is the best option. Even though glass is the best option. Even though that study came out, oh, glass has more that study came out, oh, glass has more that study came out, oh, glass has more plastic than plastic bottles. It's like plastic than plastic bottles. It's like plastic than plastic bottles. It's like a one of those sensational headlines. a one of those sensational headlines. a one of those sensational headlines. >> The devil's in the details, right? >> The devil's in the details, right? >> The devil's in the details, right? There's always like nuance there. And in There's always like nuance there. And in There's always like nuance there. And in this case, this case, this case, >> in this case, size matters. >> in this case, size matters. >> in this case, size matters. >> This size matters in this case for sure. >> This size matters in this case for sure. >> This size matters in this case for sure. >> When it comes to, you know, people want >> When it comes to, you know, people want >> When it comes to, you know, people want to know, well, is there anything I can to know, well, is there anything I can to know, well, is there anything I can do to sort of detox these microplastics, do to sort of detox these microplastics, do to sort of detox these microplastics, right? That's the big concern that right? That's the big concern that right? That's the big concern that people have. If it's impossible to people have. If it's impossible to people have. If it's impossible to reduce my exposure because they're just reduce my exposure because they're just reduce my exposure because they're just absolutely everywhere, then can I sort absolutely everywhere, then can I sort absolutely everywhere, then can I sort of get rid of them? And unfortunately, of get rid of them? And unfortunately, of get rid of them? And unfortunately, there's not a lot of evidence right now there's not a lot of evidence right now there's not a lot of evidence right now out there that you can perhaps some this out there that you can perhaps some this out there that you can perhaps some this electropharesis sort of thing where you electropharesis sort of thing where you electropharesis sort of thing where you kind of filter your blood. kind of filter your blood. kind of filter your blood. >> Yeah. >> Yeah. >> But like, who's doing that? Maybe you'll >> But like, who's doing that? Maybe you'll >> But like, who's doing that? Maybe you'll do it. do it. do it. >> That's not something that the public's >> That's not something that the public's >> That's not something that the public's generally going to do. And I don't even generally going to do. And I don't even generally going to do. And I don't even know that I'm going to do it. It's also know that I'm going to do it. It's also know that I'm going to do it. It's also even if they were going to do it or
1:52even if they were going to do it or even if they were going to do it or willing to do it, it's not readily willing to do it, it's not readily willing to do it, it's not readily accessible or cost effective for people accessible or cost effective for people accessible or cost effective for people to use. to use. to use. >> Exactly. Your best strategy here is >> Exactly. Your best strategy here is >> Exactly. Your best strategy here is minimizing your exposure to them. And minimizing your exposure to them. And minimizing your exposure to them. And the way to do that for one would be the way to do that for one would be the way to do that for one would be obviously a water filter top of the list obviously a water filter top of the list obviously a water filter top of the list because the water that's coming through because the water that's coming through because the water that's coming through your tap through, you know, through your your tap through, you know, through your your tap through, you know, through your sink does have microplastics in it and sink does have microplastics in it and sink does have microplastics in it and that's a major major source of that's a major major source of that's a major major source of microplastic exposure for many many microplastic exposure for many many microplastic exposure for many many people. So if you can get any type of people. So if you can get any type of people. So if you can get any type of water filter, again you can even get water filter, again you can even get water filter, again you can even get countertop reverse osmosis water countertop reverse osmosis water countertop reverse osmosis water filters. filters. filters. >> Those those are great for filtering out >> Those those are great for filtering out >> Those those are great for filtering out the majority of microplastics. the majority of microplastics. the majority of microplastics. Big big big win. I wonder if the big Big big big win. I wonder if the big Big big big win. I wonder if the big Burky Burky Burky countertop filtration system countertop filtration system countertop filtration system is effective at filtering out is effective at filtering out is effective at filtering out microplastics. I don't know. microplastics. I don't know. microplastics. I don't know. >> It is. It's effective at filtering out >> It is. It's effective at filtering out >> It is. It's effective at filtering out microplastics. It's not clear about like microplastics. It's not clear about like microplastics. It's not clear about like the nano nano like the super super small the nano nano like the super super small the nano nano like the super super small size ones. It might it might not. I size ones. It might it might not. I
1:53size ones. It might it might not. I don't know. The micro size ones, it does don't know. The micro size ones, it does don't know. The micro size ones, it does filter out microlastics. So the the filter out microlastics. So the the filter out microlastics. So the the thing with reverse osmosis is it's thing with reverse osmosis is it's thing with reverse osmosis is it's really filtering out all like even the really filtering out all like even the really filtering out all like even the nanoplastics as well. Of course, you nanoplastics as well. Of course, you nanoplastics as well. Of course, you have to consider readding like certain have to consider readding like certain have to consider readding like certain minerals and trace elements that are minerals and trace elements that are minerals and trace elements that are found in water back to your water. And found in water back to your water. And found in water back to your water. And some reverse osmosis companies do that. some reverse osmosis companies do that. some reverse osmosis companies do that. You can have them put on a filter You can have them put on a filter You can have them put on a filter that'll just add it back in after it that'll just add it back in after it that'll just add it back in after it filters out all the microplastics, filters out all the microplastics, filters out all the microplastics, but you can also just buy mineral drops but you can also just buy mineral drops but you can also just buy mineral drops and put those in your water, or you can and put those in your water, or you can and put those in your water, or you can take a mineral supplement that has some take a mineral supplement that has some take a mineral supplement that has some of these minerals that are taken out as of these minerals that are taken out as of these minerals that are taken out as well. well. well. >> Mhm. The other thing I do want to >> Mhm. The other thing I do want to >> Mhm. The other thing I do want to mention is that the plastic associated mention is that the plastic associated mention is that the plastic associated chemicals are another concern and that chemicals are another concern and that chemicals are another concern and that would be like the BPA, BPS. would be like the BPA, BPS. would be like the BPA, BPS. These chemicals are endocrine These chemicals are endocrine These chemicals are endocrine disruptors. They disrupt hormones. disruptors. They disrupt hormones. disruptors. They disrupt hormones. They're also associated with Alzheimer's They're also associated with Alzheimer's They're also associated with Alzheimer's disease. They're associated with cancer, disease. They're associated with cancer, disease. They're associated with cancer, all sorts of things, right? And those all sorts of things, right? And those all sorts of things, right? And those can actually I think this is a big can actually I think this is a big can actually I think this is a big speculation on my part just based on speculation on my part just based on speculation on my part just based on animal studies. I think sulforophane
1:54animal studies. I think sulforophane animal studies. I think sulforophane plays a role in detoxing BPA plays a role in detoxing BPA plays a role in detoxing BPA from from our system and that's because from from our system and that's because from from our system and that's because of the whole situation where it of the whole situation where it of the whole situation where it activates the very same enzymes that do activates the very same enzymes that do activates the very same enzymes that do excrete BPA through urine. It does that excrete BPA through urine. It does that excrete BPA through urine. It does that and it's been shown in animal studies, and it's been shown in animal studies, and it's been shown in animal studies, animal studies that are given animal studies that are given animal studies that are given sulfurophane and then given a high dose sulfurophane and then given a high dose sulfurophane and then given a high dose of BPA, it completely blunts the of BPA, it completely blunts the of BPA, it completely blunts the toxicity of the BPA which is pretty toxicity of the BPA which is pretty toxicity of the BPA which is pretty interesting as well. The other thing to interesting as well. The other thing to interesting as well. The other thing to keep in mind is heat. And this, I'll say keep in mind is heat. And this, I'll say keep in mind is heat. And this, I'll say this, all the to-go cups that you're out this, all the to-go cups that you're out this, all the to-go cups that you're out there buying when you go to a your there buying when you go to a your there buying when you go to a your favorite coffee shop, fill in the blank favorite coffee shop, fill in the blank favorite coffee shop, fill in the blank for the most part, with the exception of for the most part, with the exception of for the most part, with the exception of the blue bottle coffee, phenomenal. Like the blue bottle coffee, phenomenal. Like the blue bottle coffee, phenomenal. Like they're they're great. All these paper they're they're great. All these paper they're they're great. All these paper cups are lined with plastic. And when cups are lined with plastic. And when cups are lined with plastic. And when you add a hot beverage into the plastic you add a hot beverage into the plastic you add a hot beverage into the plastic lining, it releases like all these lining, it releases like all these lining, it releases like all these microplastics into your beverage and it microplastics into your beverage and it microplastics into your beverage and it releases the chemicals like BPA into releases the chemicals like BPA into releases the chemicals like BPA into them like like 50fold. them like like 50fold. them like like 50fold. Blue Bottle Coffee, by the way, they Blue Bottle Coffee, by the way, they Blue Bottle Coffee, by the way, they apparently line their cups with sugar apparently line their cups with sugar apparently line their cups with sugar cane, polyactic acid, cane, polyactic acid, cane, polyactic acid, >> and so they don't have any plastic. I
1:55>> and so they don't have any plastic. I >> and so they don't have any plastic. I remember the other day I went into a remember the other day I went into a remember the other day I went into a Blue Bottle coffee shop and I was like, Blue Bottle coffee shop and I was like, Blue Bottle coffee shop and I was like, I really wanted to get a hot tea. I really wanted to get a hot tea. I really wanted to get a hot tea. And I was like, you know, do you do you And I was like, you know, do you do you And I was like, you know, do you do you guys line your cups with plastic? And guys line your cups with plastic? And guys line your cups with plastic? And she's like, no, we line them with she's like, no, we line them with she's like, no, we line them with sugarcane. I was like, yes. So, that's sugarcane. I was like, yes. So, that's sugarcane. I was like, yes. So, that's something to keep in mind. You see a lot something to keep in mind. You see a lot something to keep in mind. You see a lot of people drinking these to- go cups of people drinking these to- go cups of people drinking these to- go cups everywhere and it's you're pouring a hot everywhere and it's you're pouring a hot everywhere and it's you're pouring a hot beverage into it. It's a really really beverage into it. It's a really really beverage into it. It's a really really major source of microplastic exposure major source of microplastic exposure major source of microplastic exposure because you're accelerating the because you're accelerating the because you're accelerating the breakdown of the plastic. Heat breakdown of the plastic. Heat breakdown of the plastic. Heat accelerates the breakdown of the plastic accelerates the breakdown of the plastic accelerates the breakdown of the plastic and essentially you're doing that in and essentially you're doing that in and essentially you're doing that in real time like in an instant. Right. real time like in an instant. Right. real time like in an instant. Right. >> Ditto for the tea bags, right? >> Ditto for the tea bags, right? >> Ditto for the tea bags, right? >> Bring your own cup and the tea bags. So >> Bring your own cup and the tea bags. So >> Bring your own cup and the tea bags. So you have to do loose leaf tea. Yeah. you have to do loose leaf tea. Yeah. you have to do loose leaf tea. Yeah. >> Which is what you know now I'm like >> Which is what you know now I'm like >> Which is what you know now I'm like always it's got to be loose leaf. I'll always it's got to be loose leaf. I'll always it's got to be loose leaf. I'll bring my own little I'll sometimes open bring my own little I'll sometimes open bring my own little I'll sometimes open the tea bag out and I have I bring my the tea bag out and I have I bring my the tea bag out and I have I bring my own little tea steeper thing with me. own little tea steeper thing with me. own little tea steeper thing with me. >> The half globes that connect together. >> The half globes that connect together. >> The half globes that connect together. Mine are the ones that you kind of like Mine are the ones that you kind of like Mine are the ones that you kind of like squeeze on it and opens up and then squeeze on it and opens up and then squeeze on it and opens up and then closes the clamps back together. I use closes the clamps back together. I use closes the clamps back together. I use that because the tea bags again, you're that because the tea bags again, you're that because the tea bags again, you're getting the heat on top of the plastic, getting the heat on top of the plastic, getting the heat on top of the plastic, you know, polymers that are making up you know, polymers that are making up you know, polymers that are making up the tea bag and accelerating to break
1:56the tea bag and accelerating to break the tea bag and accelerating to break down the plastic. So, you're drinking, down the plastic. So, you're drinking, down the plastic. So, you're drinking, you know, plastic beverage, right? you know, plastic beverage, right? you know, plastic beverage, right? >> Yeah. >> Yeah. >> And all the there's all these health >> And all the there's all these health >> And all the there's all these health consequences now associated with consequences now associated with consequences now associated with microplastics. You mentioned the brain. microplastics. You mentioned the brain. microplastics. You mentioned the brain. It's been found to accumulate 20 times It's been found to accumulate 20 times It's been found to accumulate 20 times more in the brain than in other organs. more in the brain than in other organs. more in the brain than in other organs. And people with Alzheimer's disease And people with Alzheimer's disease And people with Alzheimer's disease have, you know, up to 20 times more have, you know, up to 20 times more have, you know, up to 20 times more microplastics in their brain than people microplastics in their brain than people microplastics in their brain than people that didn't have Alzheimer's disease. that didn't have Alzheimer's disease. that didn't have Alzheimer's disease. And then the same goes for like And then the same goes for like And then the same goes for like cardiovascular disease. There's been a cardiovascular disease. There's been a cardiovascular disease. There's been a study that was published in the New study that was published in the New study that was published in the New England Journal of Medicine about a year England Journal of Medicine about a year England Journal of Medicine about a year ago showing that people that had ago showing that people that had ago showing that people that had microplastics in their whatever aortic microplastics in their whatever aortic microplastics in their whatever aortic part that they were doing surgery on, part that they were doing surgery on, part that they were doing surgery on, those individuals like ended up dying of those individuals like ended up dying of those individuals like ended up dying of a heart attack like within the next a heart attack like within the next a heart attack like within the next three years versus ones that didn't have three years versus ones that didn't have three years versus ones that didn't have any microplastics. Anyways, all sorts of any microplastics. Anyways, all sorts of any microplastics. Anyways, all sorts of interesting stuff. We don't know enough interesting stuff. We don't know enough interesting stuff. We don't know enough about it, but I think enough said, we do about it, but I think enough said, we do about it, but I think enough said, we do know that they're not good and we want know that they're not good and we want know that they're not good and we want to try to avoid them as much as we can to try to avoid them as much as we can to try to avoid them as much as we can and that they are pervasive. They're and that they are pervasive. They're and that they are pervasive. They're everywhere, right? It's ubiquitous. everywhere, right? It's ubiquitous. everywhere, right? It's ubiquitous. >> Yeah. And there's some simple things >> Yeah. And there's some simple things >> Yeah. And there's some simple things people can do. I mean, this is not people can do. I mean, this is not people can do. I mean, this is not necessarily in the same category, but necessarily in the same category, but necessarily in the same category, but it's like look, the effects at least
1:57it's like look, the effects at least it's like look, the effects at least seem to be I don't know if they're well seem to be I don't know if they're well seem to be I don't know if they're well established. Maybe there are animal established. Maybe there are animal established. Maybe there are animal studies on this, but certainly there's a studies on this, but certainly there's a studies on this, but certainly there's a lot of seemingly compelling evidence lot of seemingly compelling evidence lot of seemingly compelling evidence pointing to the effects of say phalates pointing to the effects of say phalates pointing to the effects of say phalates on as endocrine disruptors on male on as endocrine disruptors on male on as endocrine disruptors on male fertility. fertility. fertility. And it's it's like look, if if you have And it's it's like look, if if you have And it's it's like look, if if you have shampoo or soap with a really strong shampoo or soap with a really strong shampoo or soap with a really strong fragrance, just stay away from it. I fragrance, just stay away from it. I fragrance, just stay away from it. I mean, they're like very simple mean, they're like very simple mean, they're like very simple guidelines for some of these things that guidelines for some of these things that guidelines for some of these things that I I think can be can be very helpful. I I think can be can be very helpful. I I think can be can be very helpful. Yeah, the microplastic stuff is is kind Yeah, the microplastic stuff is is kind Yeah, the microplastic stuff is is kind of terrifying. I did not realize the of terrifying. I did not realize the of terrifying. I did not realize the gum. I knew about the tea bags, the gum. I knew about the tea bags, the gum. I knew about the tea bags, the water filtration. Did not realize the water filtration. Did not realize the water filtration. Did not realize the gum. I don't chew a lot of gum, but one gum. I don't chew a lot of gum, but one gum. I don't chew a lot of gum, but one of my relatives who has Alzheimer's has of my relatives who has Alzheimer's has of my relatives who has Alzheimer's has chewed like four packs of gum a day for chewed like four packs of gum a day for chewed like four packs of gum a day for 10 years, right? And I was like, "Oh 10 years, right? And I was like, "Oh 10 years, right? And I was like, "Oh I wonder if that's a contributor." I wonder if that's a contributor." I wonder if that's a contributor." >> Wow, that's crazy. I started chewing gum >> Wow, that's crazy. I started chewing gum >> Wow, that's crazy. I started chewing gum when I learned about the research when I learned about the research
1:58when I learned about the research showing that xylitol could, you know, showing that xylitol could, you know, showing that xylitol could, you know, inhibit some of the smutagens, bacteria inhibit some of the smutagens, bacteria inhibit some of the smutagens, bacteria that are involved in cavity formation. that are involved in cavity formation. that are involved in cavity formation. >> And then a few years later, you're like, >> And then a few years later, you're like, >> And then a few years later, you're like, god damn it. god damn it. god damn it. >> I'm like, well, I was able to reverse >> I'm like, well, I was able to reverse >> I'm like, well, I was able to reverse cavities multiple times and my doctor cavities multiple times and my doctor cavities multiple times and my doctor was like, keep doing it. I'm like, yes, was like, keep doing it. I'm like, yes, was like, keep doing it. I'm like, yes, the xylitol. And then it was like this the xylitol. And then it was like this the xylitol. And then it was like this year I found this out, Tim. This this year I found this out, Tim. This this year I found this out, Tim. This this year the study came out with the gum and year the study came out with the gum and year the study came out with the gum and I was devastated. I mean, I've chewed so I was devastated. I mean, I've chewed so I was devastated. I mean, I've chewed so much gum. So much gum. And I've let my much gum. So much gum. And I've let my much gum. So much gum. And I've let my child chew it and it's like all I could child chew it and it's like all I could child chew it and it's like all I could think about was how great it was for the think about was how great it was for the think about was how great it was for the teeth. And and now it's like, oh my god, teeth. And and now it's like, oh my god, teeth. And and now it's like, oh my god, this has like been a source of this has like been a source of this has like been a source of microplastics that I had no idea. microplastics that I had no idea. microplastics that I had no idea. >> I did thankfully find an alternative >> I did thankfully find an alternative >> I did thankfully find an alternative xylitol source of gum that is xylitol source of gum that is xylitol source of gum that is microplastic free. But microplastic free. But microplastic free. But >> it's like chewing on bark. >> it's like chewing on bark. >> it's like chewing on bark. >> Yeah. >> Yeah. >> Is it like chewing on >> Is it like chewing on >> Is it like chewing on >> It's pretty much bark. >> It's pretty much bark. >> It's pretty much bark. >> Tasteless bark. >> Tasteless bark. >> Tasteless bark. >> It's actually made from bark. No, it's >> It's actually made from bark. No, it's >> It's actually made from bark. No, it's made from like trees. Like some kind of made from like trees. Like some kind of made from like trees. Like some kind of sap or something from the bark. sap or something from the bark. sap or something from the bark. >> Like resin or something. Yeah. >> Like resin or something. Yeah. >> Like resin or something. Yeah. >> Yeah. >> Yeah. >> Sounds delicious.
1:59>> Sounds delicious. >> Sounds delicious. You can't just do xylitol mints. You You can't just do xylitol mints. You You can't just do xylitol mints. You have to chew it. I guess you have to get have to chew it. I guess you have to get have to chew it. I guess you have to get it up. it up. it up. >> You can do xylitol mints. >> You can do xylitol mints. >> You can do xylitol mints. >> Okay. >> Okay. >> Okay. >> Yeah, you can do xylitol mints. I have >> Yeah, you can do xylitol mints. I have >> Yeah, you can do xylitol mints. I have this as well. this as well. this as well. >> Well, you know, just to on the same >> Well, you know, just to on the same >> Well, you know, just to on the same thread of, you know, you don't always thread of, you know, you don't always thread of, you know, you don't always don't always get it right completely don't always get it right completely don't always get it right completely right. I was looking at some of the right. I was looking at some of the right. I was looking at some of the research doc that I have in front of me research doc that I have in front of me research doc that I have in front of me and there's one section that's I and there's one section that's I and there's one section that's I highlighted which was each 3-hour highlighted which was each 3-hour highlighted which was each 3-hour increase in nighttime fasting was linked increase in nighttime fasting was linked increase in nighttime fasting was linked to 20% lower odds of elevated hemoglobin to 20% lower odds of elevated hemoglobin to 20% lower odds of elevated hemoglobin A1C, right? This long-term marker of A1C, right? This long-term marker of A1C, right? This long-term marker of blood glucose. And then one of your blood glucose. And then one of your blood glucose. And then one of your bullets was the effects of alcohol on bullets was the effects of alcohol on bullets was the effects of alcohol on the brain and cancer risk. And so I was the brain and cancer risk. And so I was the brain and cancer risk. And so I was reading this document over dinner. I reading this document over dinner. I reading this document over dinner. I sent this to you and my time zones are sent this to you and my time zones are sent this to you and my time zones are all screwed up cuz I just got back from all screwed up cuz I just got back from all screwed up cuz I just got back from Polynesia and so I'm eating at like 1000 Polynesia and so I'm eating at like 1000 Polynesia and so I'm eating at like 1000 p.m. first of all and then I had a glass p.m. first of all and then I had a glass p.m. first of all and then I had a glass of wine. So I put the glass of wine on of wine. So I put the glass of wine on of wine. So I put the glass of wine on top of my research document with all of top of my research document with all of top of my research document with all of this text visible and I sent it to you this text visible and I sent it to you this text visible and I sent it to you and I was like am I doing it right?
2:00and I was like am I doing it right? and I was like am I doing it right? >> It's like you're not you're not going to >> It's like you're not you're not going to >> It's like you're not you're not going to always get it right. But let's let's always get it right. But let's let's always get it right. But let's let's talk do you want to talk about the booze talk do you want to talk about the booze talk do you want to talk about the booze for a second? for a second? for a second? >> Alcohol. Yeah. And especially since we >> Alcohol. Yeah. And especially since we >> Alcohol. Yeah. And especially since we were talking about APOE4 were talking about APOE4 were talking about APOE4 >> just to depress people after the >> just to depress people after the >> just to depress people after the microplastics. microplastics. microplastics. >> I know it's like you can't have any >> I know it's like you can't have any >> I know it's like you can't have any enjoyment at all if you want to live a enjoyment at all if you want to live a enjoyment at all if you want to live a long healthy life. No, you need to find long healthy life. No, you need to find long healthy life. No, you need to find a good balance. Obviously, alcohol is a good balance. Obviously, alcohol is a good balance. Obviously, alcohol is >> it's a toxin. >> it's a toxin. >> it's a toxin. >> It's also a lot of fun, right? I mean, >> It's also a lot of fun, right? I mean, >> It's also a lot of fun, right? I mean, it's fun to drink and have a glass of it's fun to drink and have a glass of it's fun to drink and have a glass of wine. Sometimes it helps kind of it wine. Sometimes it helps kind of it wine. Sometimes it helps kind of it feels like you're lowering your stress, feels like you're lowering your stress, feels like you're lowering your stress, lowering some inhibitions. lowering some inhibitions. lowering some inhibitions. >> Mhm. It's fun to do with a group of >> Mhm. It's fun to do with a group of >> Mhm. It's fun to do with a group of friends and stuff. It's not so great for friends and stuff. It's not so great for friends and stuff. It's not so great for the brain though. And and certainly if the brain though. And and certainly if the brain though. And and certainly if you're concerned about Alzheimer's you're concerned about Alzheimer's you're concerned about Alzheimer's disease and dementia risk and I will say disease and dementia risk and I will say disease and dementia risk and I will say that that that >> there's been a lot of mixed research out >> there's been a lot of mixed research out >> there's been a lot of mixed research out there looking at alcohol consumption and there looking at alcohol consumption and there looking at alcohol consumption and dementia and Alzheimer's disease where dementia and Alzheimer's disease where dementia and Alzheimer's disease where some of it says, well, if you're doing some of it says, well, if you're doing some of it says, well, if you're doing moderate alcohol consumption, you can moderate alcohol consumption, you can moderate alcohol consumption, you can actually have a protective effect actually have a protective effect actually have a protective effect against dementia and Alzheimer's against dementia and Alzheimer's against dementia and Alzheimer's disease, right? where it's like, you
2:01disease, right? where it's like, you disease, right? where it's like, you know, this this idea that alcohol, like know, this this idea that alcohol, like know, this this idea that alcohol, like a glass of wine a day is actually a glass of wine a day is actually a glass of wine a day is actually beneficial for you, so you should be beneficial for you, so you should be beneficial for you, so you should be drinking that. drinking that. drinking that. >> I wonder if it's actually these social >> I wonder if it's actually these social >> I wonder if it's actually these social interactions facilitated by alcohol interactions facilitated by alcohol interactions facilitated by alcohol versus the moderate alcohol itself. I versus the moderate alcohol itself. I versus the moderate alcohol itself. I wonder. wonder. wonder. >> Well, there's a lot of things going on >> Well, there's a lot of things going on >> Well, there's a lot of things going on here. Certainly, social interactions, here. Certainly, social interactions, here. Certainly, social interactions, that's a confounding factor. Also when that's a confounding factor. Also when that's a confounding factor. Also when people were then looked for their APOE people were then looked for their APOE people were then looked for their APOE genotype it was found that it was genotype it was found that it was genotype it was found that it was actually in the nonAPOE4 carriers that actually in the nonAPOE4 carriers that actually in the nonAPOE4 carriers that you would find that benefit not in the you would find that benefit not in the you would find that benefit not in the ApoE4 carriers and then on top of that ApoE4 carriers and then on top of that ApoE4 carriers and then on top of that there's been all this research that there's been all this research that there's been all this research that >> you know over the years has looked at >> you know over the years has looked at >> you know over the years has looked at moderate alcohol consumption and moderate alcohol consumption and moderate alcohol consumption and depending on the study that number depending on the study that number depending on the study that number changes which is such a big bummer. It's changes which is such a big bummer. It's changes which is such a big bummer. It's like well what does that even mean? In like well what does that even mean? In like well what does that even mean? In some cases it could be you know seven some cases it could be you know seven some cases it could be you know seven drinks a day drinks a day drinks a day >> seven drinks a day. Sorry. A week? Oh my >> seven drinks a day. Sorry. A week? Oh my >> seven drinks a day. Sorry. A week? Oh my god. No, in some cases it's seven god. No, in some cases it's seven god. No, in some cases it's seven drinks. Obviously, a week for a woman, drinks. Obviously, a week for a woman, drinks. Obviously, a week for a woman, but for a man it's like 14 drinks a but for a man it's like 14 drinks a but for a man it's like 14 drinks a week. week. week. >> Wonder who authored that study.
2:02>> Wonder who authored that study. >> Wonder who authored that study. >> Yeah, exactly. It's a big difference. >> Yeah, exactly. It's a big difference. >> Yeah, exactly. It's a big difference. But on average, like moderate alcohol But on average, like moderate alcohol But on average, like moderate alcohol consumption is more like a seven drinks consumption is more like a seven drinks consumption is more like a seven drinks a week. Seven drinks a day would a week. Seven drinks a day would a week. Seven drinks a day would definitely be heavy alcohol consumption. definitely be heavy alcohol consumption. definitely be heavy alcohol consumption. That would be more like substance abuse, That would be more like substance abuse, That would be more like substance abuse, you know, substance use or alcohol use you know, substance use or alcohol use you know, substance use or alcohol use disorder. Let's cut the substance abuse disorder. Let's cut the substance abuse disorder. Let's cut the substance abuse part out. Let's al alcohol use. part out. Let's al alcohol use. part out. Let's al alcohol use. >> Why can't you say abuse anymore? Why do >> Why can't you say abuse anymore? Why do >> Why can't you say abuse anymore? Why do these things have to keep changing? It's these things have to keep changing? It's these things have to keep changing? It's so ridiculous. so ridiculous. so ridiculous. >> And it's hard for me because I'm always >> And it's hard for me because I'm always >> And it's hard for me because I'm always tripping on my words. tripping on my words. tripping on my words. >> Use disorder sounds better than abuse, >> Use disorder sounds better than abuse, >> Use disorder sounds better than abuse, >> right? >> right? >> I mean, what are the reasons behind >> I mean, what are the reasons behind >> I mean, what are the reasons behind this? Do you know? this? Do you know? this? Do you know? >> I guess it's politically correct >> I guess it's politically correct >> I guess it's politically correct >> because I'm funding all this psychedelic >> because I'm funding all this psychedelic >> because I'm funding all this psychedelic stuff and it was like abuse for a long stuff and it was like abuse for a long stuff and it was like abuse for a long time and then all of a sudden, nope, time and then all of a sudden, nope, time and then all of a sudden, nope, forot. Can't say that. Who knows? forot. Can't say that. Who knows? forot. Can't say that. Who knows? Anyway, Anyway, Anyway, >> it's funny. I've read so much of the >> it's funny. I've read so much of the >> it's funny. I've read so much of the literature that I still say abuse literature that I still say abuse literature that I still say abuse because that's what I'm familiar because that's what I'm familiar because that's what I'm familiar reading. reading. reading. But anyways, back to this what I was But anyways, back to this what I was But anyways, back to this what I was saying, which is seven weeks. Sorry. All saying, which is seven weeks. Sorry. All saying, which is seven weeks. Sorry. All right, we're going to cut this out, Tim. right, we're going to cut this out, Tim. right, we're going to cut this out, Tim. Seven drinks a week.
2:03Seven drinks a week. Seven drinks a week. >> How many drinks have you had before this >> How many drinks have you had before this >> How many drinks have you had before this podcast, Rhonda? podcast, Rhonda? podcast, Rhonda? >> Well, I did have some ketone esther or >> Well, I did have some ketone esther or >> Well, I did have some ketone esther or there's a little bit of alcohol that there's a little bit of alcohol that there's a little bit of alcohol that like is involved with that. It's like is involved with that. It's like is involved with that. It's >> true. But watch out for the 13 butane >> true. But watch out for the 13 butane >> true. But watch out for the 13 butane dial anyway. dial anyway. dial anyway. >> Right. >> Right. >> Right. There's something called the sick There's something called the sick There's something called the sick quitter hypothesis which is essentially quitter hypothesis which is essentially quitter hypothesis which is essentially a lot of these studies were comparing a lot of these studies were comparing a lot of these studies were comparing people that are drinking this moderate people that are drinking this moderate people that are drinking this moderate alcohol consumption with non-consumers alcohol consumption with non-consumers alcohol consumption with non-consumers people that abstain from drinking people that abstain from drinking people that abstain from drinking >> and it turns out that many many many >> and it turns out that many many many >> and it turns out that many many many many studies did not account for the many studies did not account for the many studies did not account for the sick quitter you know aspect which is sick quitter you know aspect which is sick quitter you know aspect which is essentially is that English essentially is that English essentially is that English >> someone gets sick >> someone gets sick >> someone gets sick >> oh sick quitter I got it okay >> oh sick quitter I got it okay >> oh sick quitter I got it okay >> sick quitter >> sick quitter >> sick quitter >> okay >> okay >> okay >> so essentially what it means is they get >> so essentially what it means is they get >> so essentially what it means is they get sick. sick. sick. >> Mhm. >> Mhm. >> And so they quit drinking alcohol. >> And so they quit drinking alcohol. >> And so they quit drinking alcohol. >> Mhm. >> Mhm. >> And then when they're filling out their >> And then when they're filling out their >> And then when they're filling out their questionnaire, questionnaire, questionnaire, however many years later, whatever, they however many years later, whatever, they however many years later, whatever, they are asked, "How many drinks do you have are asked, "How many drinks do you have are asked, "How many drinks do you have a week?" And they say zero a week?" And they say zero a week?" And they say zero >> because they quit. Y >> because they quit. Y >> because they quit. Y >> but the question wasn't asked, "Were you
2:04>> but the question wasn't asked, "Were you >> but the question wasn't asked, "Were you a former drinker?" a former drinker?" a former drinker?" >> Disclose the prior drinking habit. >> Disclose the prior drinking habit. >> Disclose the prior drinking habit. >> Yes. Very important. And now more >> Yes. Very important. And now more >> Yes. Very important. And now more studies are when they're doing the studies are when they're doing the studies are when they're doing the questionnaires are asking that question. questionnaires are asking that question. questionnaires are asking that question. But many many many years and many many But many many many years and many many But many many many years and many many studies did not ask that question. And studies did not ask that question. And studies did not ask that question. And so it's very possible when you're so it's very possible when you're so it's very possible when you're looking at these cohorts of people that looking at these cohorts of people that looking at these cohorts of people that are comparing moderate alcohol are comparing moderate alcohol are comparing moderate alcohol consumption to no alcohol consumption. consumption to no alcohol consumption. consumption to no alcohol consumption. They're saying, "Oh, look at there's a They're saying, "Oh, look at there's a They're saying, "Oh, look at there's a benefit. You have less cardiovascular benefit. You have less cardiovascular benefit. You have less cardiovascular disease risk. You have less dementia disease risk. You have less dementia disease risk. You have less dementia risk if you drink versus not drink." M risk if you drink versus not drink." M risk if you drink versus not drink." M >> we don't really know if that's because >> we don't really know if that's because >> we don't really know if that's because these people were former drinkers and these people were former drinkers and these people were former drinkers and did so much damage already that that's did so much damage already that that's did so much damage already that that's why they're getting dementia more why they're getting dementia more why they're getting dementia more >> in the non-drinker >> in the non-drinker >> in the non-drinker group. group. group. >> In the supposed non-drinker group. >> In the supposed non-drinker group. >> In the supposed non-drinker group. Exactly. Exactly. >> Quote unquote non-drinker group. Yeah. >> Quote unquote non-drinker group. Yeah. >> Quote unquote non-drinker group. Yeah. >> Right. Which could have been a former >> Right. Which could have been a former >> Right. Which could have been a former drinker. I think at the end of the day drinker. I think at the end of the day drinker. I think at the end of the day when you look at alcohol and cancer it's
2:05when you look at alcohol and cancer it's when you look at alcohol and cancer it's just unambiguous. Right. Alcohol is now just unambiguous. Right. Alcohol is now just unambiguous. Right. Alcohol is now classified as I think it's a is it a classified as I think it's a is it a classified as I think it's a is it a group one carcinogen where it's known to group one carcinogen where it's known to group one carcinogen where it's known to play a role in causing cancer. There's play a role in causing cancer. There's play a role in causing cancer. There's no gray area here and there's many many no gray area here and there's many many no gray area here and there's many many different cancers that it's associated different cancers that it's associated different cancers that it's associated with. So alcohol does get metabolized with. So alcohol does get metabolized with. So alcohol does get metabolized into acetal aldahhide that is something into acetal aldahhide that is something into acetal aldahhide that is something that can be a mutagen. It is a mutagen that can be a mutagen. It is a mutagen that can be a mutagen. It is a mutagen >> can cause cancer, right? And so there's >> can cause cancer, right? And so there's >> can cause cancer, right? And so there's a lot of different cancers associated a lot of different cancers associated a lot of different cancers associated with breast cancer, colon cancer, for with breast cancer, colon cancer, for with breast cancer, colon cancer, for example. Breast cancer is a big one example. Breast cancer is a big one example. Breast cancer is a big one because women's lifetime risk of breast because women's lifetime risk of breast because women's lifetime risk of breast cancer is already high. I mean, a woman cancer is already high. I mean, a woman cancer is already high. I mean, a woman has a lifetime risk of one in eight of has a lifetime risk of one in eight of has a lifetime risk of one in eight of getting breast cancer. So if you have a getting breast cancer. So if you have a getting breast cancer. So if you have a room of eight people, room of eight people, room of eight people, >> one of those women, if you're at a >> one of those women, if you're at a >> one of those women, if you're at a dinner party and eight women are there, dinner party and eight women are there, dinner party and eight women are there, then one of those women will come down then one of those women will come down then one of those women will come down and be diagnosed with breast cancer in and be diagnosed with breast cancer in and be diagnosed with breast cancer in her lifetime. her lifetime. her lifetime. >> Yeah. When you add alcohol consumption >> Yeah. When you add alcohol consumption >> Yeah. When you add alcohol consumption on top of that, if you're talking about on top of that, if you're talking about on top of that, if you're talking about moderate alcohol consumption, that risk moderate alcohol consumption, that risk moderate alcohol consumption, that risk can go to one in six, can go to one in six, can go to one in six, >> which is very significant for lifetime
2:06>> which is very significant for lifetime >> which is very significant for lifetime risk, right? risk, right? risk, right? >> So, I do think that alcohol, I mean, >> So, I do think that alcohol, I mean, >> So, I do think that alcohol, I mean, obviously like some people enjoy it and obviously like some people enjoy it and obviously like some people enjoy it and you know, I don't know that there's any you know, I don't know that there's any you know, I don't know that there's any amount that's actually safe, but if amount that's actually safe, but if amount that's actually safe, but if you're really looking for a number, it you're really looking for a number, it you're really looking for a number, it seems like one or two drinks a week seems like one or two drinks a week seems like one or two drinks a week >> seems to be the safe spot. Uh, I mean, >> seems to be the safe spot. Uh, I mean, >> seems to be the safe spot. Uh, I mean, the safest would be zero, right? Zero the safest would be zero, right? Zero the safest would be zero, right? Zero drinks. But like if you're really not drinks. But like if you're really not drinks. But like if you're really not wanting to to have the damage, the light wanting to to have the damage, the light wanting to to have the damage, the light drinking, which is like the one to two drinking, which is like the one to two drinking, which is like the one to two drinks a week, that's where you're drinks a week, that's where you're drinks a week, that's where you're probably the best off talking about a probably the best off talking about a probably the best off talking about a weekend, right? You have a weekend and weekend, right? You have a weekend and weekend, right? You have a weekend and you're doing like a glass of wine maybe you're doing like a glass of wine maybe you're doing like a glass of wine maybe Friday or Saturday night, right? Friday or Saturday night, right? Friday or Saturday night, right? >> Mhm. >> Mhm. >> I think that's that's the safest if >> I think that's that's the safest if >> I think that's that's the safest if you're looking for like some alcohol you're looking for like some alcohol you're looking for like some alcohol consumption. If you're going above that, consumption. If you're going above that, consumption. If you're going above that, just be aware there is there is just be aware there is there is just be aware there is there is definitely a risk of increasing definitely a risk of increasing definitely a risk of increasing dementia, increasing cancer risk. dementia, increasing cancer risk. dementia, increasing cancer risk. However, there are other lifestyle However, there are other lifestyle However, there are other lifestyle factors that also play a role here like factors that also play a role here like factors that also play a role here like being obese and exercise. In fact, some being obese and exercise. In fact, some being obese and exercise. In fact, some of the alcohol and dementia studies that
2:07of the alcohol and dementia studies that of the alcohol and dementia studies that have shown an increase in dementia have shown an increase in dementia have shown an increase in dementia incidents with alcohol consumption were incidents with alcohol consumption were incidents with alcohol consumption were negated by people that were highly negated by people that were highly negated by people that were highly physically active. So, I do think physically active. So, I do think physically active. So, I do think there's other things to consider. You there's other things to consider. You there's other things to consider. You can't just silo everything, right? Okay. can't just silo everything, right? Okay. can't just silo everything, right? Okay. I mean, you got to look at the whole I mean, you got to look at the whole I mean, you got to look at the whole lifestyle. lifestyle. lifestyle. >> So, air squats before gelato and my >> So, air squats before gelato and my >> So, air squats before gelato and my tequila shots. tequila shots. tequila shots. >> Well, let me ask you, what is the >> Well, let me ask you, what is the >> Well, let me ask you, what is the purported mechanism? Maybe it's known purported mechanism? Maybe it's known purported mechanism? Maybe it's known by which alcohol increases the by which alcohol increases the by which alcohol increases the likelihood that you will experience some likelihood that you will experience some likelihood that you will experience some of these maladies like cancer, dementia, of these maladies like cancer, dementia, of these maladies like cancer, dementia, etc. is acetal aldahhide acting as a etc. is acetal aldahhide acting as a etc. is acetal aldahhide acting as a mutagen and therefore just up mutagen and therefore just up mutagen and therefore just up your like smashing your DNA. So you have your like smashing your DNA. So you have your like smashing your DNA. So you have these mutations that then proliferate these mutations that then proliferate these mutations that then proliferate and turn into some type of dangerous and turn into some type of dangerous and turn into some type of dangerous cancer cancer cancer like is there more to the story of like is there more to the story of like is there more to the story of mechanism of action? mechanism of action? mechanism of action? >> Yeah, I mean acetal aldahhide is one >> Yeah, I mean acetal aldahhide is one >> Yeah, I mean acetal aldahhide is one aspect of it. It's an important one but aspect of it. It's an important one but aspect of it. It's an important one but the alcohol itself is causing the alcohol itself is causing the alcohol itself is causing inflammation. I mean it's causing
2:08inflammation. I mean it's causing inflammation. I mean it's causing >> gut permeability essentially. It's very >> gut permeability essentially. It's very >> gut permeability essentially. It's very hard on the gut and so what ends up hard on the gut and so what ends up hard on the gut and so what ends up happening is you release inflammatory happening is you release inflammatory happening is you release inflammatory factors into your bloodstream. factors into your bloodstream. factors into your bloodstream. Lipopolysaccharide gets released into Lipopolysaccharide gets released into Lipopolysaccharide gets released into the bloodstream. Inflammation gets you the bloodstream. Inflammation gets you the bloodstream. Inflammation gets you know activated inflammation is a major know activated inflammation is a major know activated inflammation is a major major cause of cancer and also brain major cause of cancer and also brain major cause of cancer and also brain aging. aging. aging. >> So the brain aging aspect is definitely >> So the brain aging aspect is definitely >> So the brain aging aspect is definitely linked to the oxidative stress component linked to the oxidative stress component linked to the oxidative stress component and the inflammation component. damage and the inflammation component. damage and the inflammation component. damage is happening to neurons. And I think, is happening to neurons. And I think, is happening to neurons. And I think, you know, one of the reasons why people you know, one of the reasons why people you know, one of the reasons why people with APOE4 are a little more sensitive with APOE4 are a little more sensitive with APOE4 are a little more sensitive to alcohol is because the repair to alcohol is because the repair to alcohol is because the repair the repair processes in individuals with the repair processes in individuals with the repair processes in individuals with APOE4 isn't as robust. APOE4 isn't as robust. APOE4 isn't as robust. >> It's compromised already. Yeah, >> It's compromised already. Yeah, >> It's compromised already. Yeah, >> it's compromised already, right? And so >> it's compromised already, right? And so >> it's compromised already, right? And so they're not able to repair that damage they're not able to repair that damage they're not able to repair that damage that's being generated from the alcohol. that's being generated from the alcohol. that's being generated from the alcohol. Whereas people without the AO4 somewhat Whereas people without the AO4 somewhat Whereas people without the AO4 somewhat can repair it a little bit better. And can repair it a little bit better. And can repair it a little bit better. And then you add the breakdown of the bloodb then you add the breakdown of the bloodb then you add the breakdown of the bloodb brain barrier on top of that and then brain barrier on top of that and then brain barrier on top of that and then you're just getting more inflammation you're just getting more inflammation you're just getting more inflammation into the brain and neuroinflammation is
2:09into the brain and neuroinflammation is into the brain and neuroinflammation is a major cause in Alzheimer's disease. I a major cause in Alzheimer's disease. I a major cause in Alzheimer's disease. I mean it's really a known factor now. And mean it's really a known factor now. And mean it's really a known factor now. And you're disrupting mitochondria. You're you're disrupting mitochondria. You're you're disrupting mitochondria. You're disrupting just everything you know disrupting just everything you know disrupting just everything you know about to be important for health is sort about to be important for health is sort about to be important for health is sort of affected by alcohol through a variety of affected by alcohol through a variety of affected by alcohol through a variety of mechanisms. of mechanisms. of mechanisms. >> Do you ever drink? >> Do you ever drink? >> Do you ever drink? >> I don't drink very much. I used to drink >> I don't drink very much. I used to drink >> I don't drink very much. I used to drink more. You know, sometimes I go several more. You know, sometimes I go several more. You know, sometimes I go several months without having anything. months without having anything. months without having anything. >> I do. So, I'm not like I'm not putting >> I do. So, I'm not like I'm not putting >> I do. So, I'm not like I'm not putting you on the stand here. you on the stand here. you on the stand here. >> Yeah. >> Yeah. >> I don't drink all the time, but I'm just >> I don't drink all the time, but I'm just >> I don't drink all the time, but I'm just giving you a little leeway. giving you a little leeway. giving you a little leeway. >> I used to drink like at least, you know, >> I used to drink like at least, you know, >> I used to drink like at least, you know, a couple times a week, a couple times a week, a couple times a week, >> you know, where I would do like the >> you know, where I would do like the >> you know, where I would do like the weekend thing, weekend thing, weekend thing, >> but I don't I don't drink much anymore. >> but I don't I don't drink much anymore. >> but I don't I don't drink much anymore. Once in a while, I'll have like a glass Once in a while, I'll have like a glass Once in a while, I'll have like a glass of procco for a celebration. I do enjoy of procco for a celebration. I do enjoy of procco for a celebration. I do enjoy it, but I definitely try to limit it to, it, but I definitely try to limit it to, it, but I definitely try to limit it to, you know, certainly once a week. But you know, certainly once a week. But you know, certainly once a week. But like I said, these days I'll go a couple like I said, these days I'll go a couple like I said, these days I'll go a couple months without having anything and then months without having anything and then months without having anything and then I'll have a social situation where I I'll have a social situation where I I'll have a social situation where I like to do it. And the great thing about like to do it. And the great thing about like to do it. And the great thing about that is I'm so sensitive to the alcohol. that is I'm so sensitive to the alcohol. that is I'm so sensitive to the alcohol. >> Yeah. >> Yeah. >> That I'm such a lightweight and it's >> That I'm such a lightweight and it's >> That I'm such a lightweight and it's great because I I get like one glass of
2:10great because I I get like one glass of great because I I get like one glass of procco and I'm like this is amazing. procco and I'm like this is amazing. procco and I'm like this is amazing. >> I'll say what fringe benefit and this >> I'll say what fringe benefit and this >> I'll say what fringe benefit and this could be could be could be >> Can I mention one other thing, Tim? >> Can I mention one other thing, Tim? >> Can I mention one other thing, Tim? >> Go ahead. Jump in. Yeah. Yeah. I forgot >> Go ahead. Jump in. Yeah. Yeah. I forgot >> Go ahead. Jump in. Yeah. Yeah. I forgot to mention with respect to the dementia to mention with respect to the dementia to mention with respect to the dementia risk and alcohol, you asked about risk and alcohol, you asked about risk and alcohol, you asked about mechanisms, the sleep aspect, right? mechanisms, the sleep aspect, right? mechanisms, the sleep aspect, right? >> Oh, for sure. That's a huge one. >> Oh, for sure. That's a huge one. >> Oh, for sure. That's a huge one. >> Yes, it's a huge one because alcohol >> Yes, it's a huge one because alcohol >> Yes, it's a huge one because alcohol does disrupt sleep. does disrupt sleep. does disrupt sleep. >> That's massive. Yeah, >> That's massive. Yeah, >> That's massive. Yeah, >> massive. I know people that use it >> massive. I know people that use it >> massive. I know people that use it because it helps them fall asleep because it helps them fall asleep because it helps them fall asleep easier. easier. easier. >> So, it's definitely something that >> So, it's definitely something that >> So, it's definitely something that decreases that sleep latency. people can decreases that sleep latency. people can decreases that sleep latency. people can fall asleep easier, but it completely fall asleep easier, but it completely fall asleep easier, but it completely disrupts so they have more w awakenings disrupts so they have more w awakenings disrupts so they have more w awakenings in the middle of in the night and it in the middle of in the night and it in the middle of in the night and it disrupts REM sleep. There's every reason disrupts REM sleep. There's every reason disrupts REM sleep. There's every reason to definitely not drink and certainly to definitely not drink and certainly to definitely not drink and certainly don't drink close to bedtime. You want don't drink close to bedtime. You want don't drink close to bedtime. You want to kind of be able to get rid of the to kind of be able to get rid of the to kind of be able to get rid of the alcohol before you go to sleep. alcohol before you go to sleep. alcohol before you go to sleep. >> Yeah, >> Yeah, >> going back to your picture, you were >> going back to your picture, you were >> going back to your picture, you were doing everything wrong, but doing everything wrong, but doing everything wrong, but >> Oh, that was Yeah. Am I doing it right? >> Oh, that was Yeah. Am I doing it right? >> Oh, that was Yeah. Am I doing it right? Yeah, that was very much deliberate. Yeah, that was very much deliberate. Yeah, that was very much deliberate. Rhonda, one thing and I'm so curious if Rhonda, one thing and I'm so curious if Rhonda, one thing and I'm so curious if maybe you've heard reports of this. I
2:11maybe you've heard reports of this. I maybe you've heard reports of this. I could ask my audience and figure it out. could ask my audience and figure it out. could ask my audience and figure it out. Wasn't placebo effect because I didn't Wasn't placebo effect because I didn't Wasn't placebo effect because I didn't expect it, but it seems like when in expect it, but it seems like when in expect it, but it seems like when in ketosis like past 1.5 millmers, even ketosis like past 1.5 millmers, even ketosis like past 1.5 millmers, even above like 1.2 for me, and I use a above like 1.2 for me, and I use a above like 1.2 for me, and I use a precision extra device to track that. precision extra device to track that. precision extra device to track that. I've tried a number of other devices I've tried a number of other devices I've tried a number of other devices that are remarkably erratic. In any that are remarkably erratic. In any that are remarkably erratic. In any case, I am much more sensitive to case, I am much more sensitive to case, I am much more sensitive to alcohol. much much much much much more alcohol. much much much much much more alcohol. much much much much much more sensitive to alcohol, which is great sensitive to alcohol, which is great sensitive to alcohol, which is great because then I'm a cheap date, right? I because then I'm a cheap date, right? I because then I'm a cheap date, right? I could have my one glass of messcal or could have my one glass of messcal or could have my one glass of messcal or whatever and I'm I'm good. And I don't whatever and I'm I'm good. And I don't whatever and I'm I'm good. And I don't drink super often. I might take like drink super often. I might take like drink super often. I might take like three or four weeks off, but then it'll three or four weeks off, but then it'll three or four weeks off, but then it'll be like this week I'm in New York City. be like this week I'm in New York City. be like this week I'm in New York City. This is a city of drinking. A lot of This is a city of drinking. A lot of This is a city of drinking. A lot of people have decided to do ketamine people have decided to do ketamine people have decided to do ketamine instead, which I think is a fouian instead, which I think is a fouian instead, which I think is a fouian bargain shitty trade for a number of bargain shitty trade for a number of bargain shitty trade for a number of reasons. And then I'll stop. You know, I reasons. And then I'll stop. You know, I reasons. And then I'll stop. You know, I have a party with my oldest friends this have a party with my oldest friends this have a party with my oldest friends this weekend. I'm sure there's going to be weekend. I'm sure there's going to be weekend. I'm sure there's going to be drinking. and then I'll stop for two drinking. and then I'll stop for two drinking. and then I'll stop for two weeks and take a month off or two months weeks and take a month off or two months weeks and take a month off or two months off or something like that. It's kind of
2:12off or something like that. It's kind of off or something like that. It's kind of how I operate these days. But the how I operate these days. But the how I operate these days. But the ketosis seems to sensitize me which is I ketosis seems to sensitize me which is I ketosis seems to sensitize me which is I thought pretty interesting. I hadn't thought pretty interesting. I hadn't thought pretty interesting. I hadn't noticed that before when I was in noticed that before when I was in noticed that before when I was in ketosis probably because I wasn't ketosis probably because I wasn't ketosis probably because I wasn't drinking dur during those periods. But drinking dur during those periods. But drinking dur during those periods. But on the ketamine substitute, right? Oh, on the ketamine substitute, right? Oh, on the ketamine substitute, right? Oh, this is what I'm using now as a this is what I'm using now as a this is what I'm using now as a healthier alternative. I think the is healthier alternative. I think the is healthier alternative. I think the is this risky question is often is this this risky question is often is this this risky question is often is this risky or is this bad for me can be risky or is this bad for me can be risky or is this bad for me can be answered in absolute terms but it can answered in absolute terms but it can answered in absolute terms but it can also be answered in relative terms. So also be answered in relative terms. So also be answered in relative terms. So the zero alcohol might be better than the zero alcohol might be better than the zero alcohol might be better than two drinks. Seems pretty unequivocally two drinks. Seems pretty unequivocally two drinks. Seems pretty unequivocally that's the case. But if you then ask in that's the case. But if you then ask in that's the case. But if you then ask in relative terms as compared to what if relative terms as compared to what if relative terms as compared to what if you're swapping in another behavior or you're swapping in another behavior or you're swapping in another behavior or smoking after your dinner. I mean smoking after your dinner. I mean smoking after your dinner. I mean smoking is a whole different kettle of smoking is a whole different kettle of smoking is a whole different kettle of fish that we could unpack some other fish that we could unpack some other fish that we could unpack some other time. Nicotine is pretty interesting but time. Nicotine is pretty interesting but time. Nicotine is pretty interesting but lung cancer less interesting. lung cancer less interesting. lung cancer less interesting. there is the
2:13there is the there is the as compared to what when people find as compared to what when people find as compared to what when people find another coping mechanism, right? So, I another coping mechanism, right? So, I another coping mechanism, right? So, I just wanted to throw that out there as just wanted to throw that out there as just wanted to throw that out there as just another question that I think is is just another question that I think is is just another question that I think is is worth people asking. If they're going to worth people asking. If they're going to worth people asking. If they're going to abandon something, that's great. if you abandon something, that's great. if you abandon something, that's great. if you can just delete it without replacing it can just delete it without replacing it can just delete it without replacing it with something. But if there is a with something. But if there is a with something. But if there is a substitute, if there is an alternative substitute, if there is an alternative substitute, if there is an alternative or something that you may end up adding or something that you may end up adding or something that you may end up adding to your behavior or your consumption, to your behavior or your consumption, to your behavior or your consumption, just to be aware of that because you just to be aware of that because you just to be aware of that because you have to measure A versus B, not just A have to measure A versus B, not just A have to measure A versus B, not just A versus lack of A. Just wanted to throw versus lack of A. Just wanted to throw versus lack of A. Just wanted to throw that out there. I've seen so many people that out there. I've seen so many people that out there. I've seen so many people unravel from ketamine that it's I feel a unravel from ketamine that it's I feel a unravel from ketamine that it's I feel a moral responsibility to mention it moral responsibility to mention it moral responsibility to mention it because it it can be so so incredibly because it it can be so so incredibly because it it can be so so incredibly addictive. fast acting short duration addictive. fast acting short duration addictive. fast acting short duration and even though it is very successfully and even though it is very successfully and even though it is very successfully used to treat say treatment resistant used to treat say treatment resistant used to treat say treatment resistant depression when it's administered in a depression when it's administered in a depression when it's administered in a clinic at reasonably higher doses for clinic at reasonably higher doses for clinic at reasonably higher doses for let's just say six infusions over two let's just say six infusions over two let's just say six infusions over two weeks something like that John Crystal
2:14weeks something like that John Crystal weeks something like that John Crystal Eel has done a lot of great research and Eel has done a lot of great research and Eel has done a lot of great research and his his teams and co-authors his his teams and co-authors his his teams and co-authors used recreationally actually increases used recreationally actually increases used recreationally actually increases your predisposition to depression your predisposition to depression your predisposition to depression >> I think psilocybin is a better candidate >> I think psilocybin is a better candidate >> I think psilocybin is a better candidate when you when it comes to something like when you when it comes to something like when you when it comes to something like that, you know, because it's really not that, you know, because it's really not that, you know, because it's really not addicting. addicting. addicting. >> No. >> No. >> No. >> And I don't know if you saw this, Tim, >> And I don't know if you saw this, Tim, >> And I don't know if you saw this, Tim, but this really, of course, people may but this really, of course, people may but this really, of course, people may not be aware, but it's been shown to not be aware, but it's been shown to not be aware, but it's been shown to treat depression as well. treat depression as well. treat depression as well. >> Oh, for sure. >> Oh, for sure. >> Oh, for sure. >> More than one study. >> More than one study. >> More than one study. >> Oh, yeah. The two major applications are >> Oh, yeah. The two major applications are >> Oh, yeah. The two major applications are major depressive disorder and alcohol major depressive disorder and alcohol major depressive disorder and alcohol use disorder as it stands right now. use disorder as it stands right now. use disorder as it stands right now. >> Right. >> Right. >> Yeah. This study just came out like gosh >> Yeah. This study just came out like gosh >> Yeah. This study just came out like gosh this like last two weeks or something this like last two weeks or something this like last two weeks or something showing is an animal study that showing is an animal study that showing is an animal study that psilocybin psilocybin psilocybin increased life expectancy by almost 20% increased life expectancy by almost 20% increased life expectancy by almost 20% in mice. in mice. in mice. >> Yeah. Yeah, I saw that. I think that was >> Yeah. Yeah, I saw that. I think that was >> Yeah. Yeah, I saw that. I think that was out of Emory. Am I making that up? I out of Emory. Am I making that up? I out of Emory. Am I making that up? I think it was out of Emory. think it was out of Emory. think it was out of Emory. >> Yeah, I think it was. >> Yeah, I think it was. >> Yeah, I think it was. >> I remember looking at it because I was >> I remember looking at it because I was >> I remember looking at it because I was like, wait a second. I think like, wait a second. I think like, wait a second. I think they were giving something like five they were giving something like five they were giving something like five milligrams of psilocybin to these rats
2:15milligrams of psilocybin to these rats milligrams of psilocybin to these rats or mice. And I'm going to mess up the or mice. And I'm going to mess up the or mice. And I'm going to mess up the numbers a little bit, but I was like, numbers a little bit, but I was like, numbers a little bit, but I was like, wait a second. Cuz I've funded a lot of wait a second. Cuz I've funded a lot of wait a second. Cuz I've funded a lot of the science. And for humans the science. And for humans the science. And for humans who are walking around at one, let's who are walking around at one, let's who are walking around at one, let's just call it whatever 125 to 200 lb, just call it whatever 125 to 200 lb, just call it whatever 125 to 200 lb, it's 25 to 30 milligrams. So on a like it's 25 to 30 milligrams. So on a like it's 25 to 30 milligrams. So on a like migs per kicks basis, are those rats migs per kicks basis, are those rats migs per kicks basis, are those rats getting like the equivalent of 300 dried getting like the equivalent of 300 dried getting like the equivalent of 300 dried grams of mushrooms? grams of mushrooms? grams of mushrooms? >> No. >> No. >> On a monthly basis, I was like, let me >> On a monthly basis, I was like, let me >> On a monthly basis, I was like, let me look at that a little more closely. And look at that a little more closely. And look at that a little more closely. And the metabolism is very different. Yeah, the metabolism is very different. Yeah, the metabolism is very different. Yeah, >> it's still non-trivial. I do think those >> it's still non-trivial. I do think those >> it's still non-trivial. I do think those little furry friends are probably little furry friends are probably little furry friends are probably tripping balls. I do think the life tripping balls. I do think the life tripping balls. I do think the life extension stuff is interesting. And I extension stuff is interesting. And I extension stuff is interesting. And I would say just anecdotally looking at would say just anecdotally looking at would say just anecdotally looking at people who have consumed in South people who have consumed in South people who have consumed in South America, Iawaska for decades, like they America, Iawaska for decades, like they America, Iawaska for decades, like they are are are can't prove cause and effect, but almost can't prove cause and effect, but almost can't prove cause and effect, but almost always sharper than the rest of the always sharper than the rest of the always sharper than the rest of the people in their age cohort. Almost people in their age cohort. Almost people in their age cohort. Almost always, which is interesting. I mean, always, which is interesting. I mean, always, which is interesting. I mean, there raises more questions than it
2:16there raises more questions than it there raises more questions than it provides answers, provides answers, provides answers, >> right? >> right? >> But the life extension stuff is >> But the life extension stuff is >> But the life extension stuff is interesting. And I've been funding some interesting. And I've been funding some interesting. And I've been funding some science that Chuck Nichols is doing science that Chuck Nichols is doing science that Chuck Nichols is doing looking at the anti-inflammatory looking at the anti-inflammatory looking at the anti-inflammatory applications of different psychedelic applications of different psychedelic applications of different psychedelic compounds and they are profound really compounds and they are profound really compounds and they are profound really profound and what makes it most profound and what makes it most profound and what makes it most interesting is that it can be achieved interesting is that it can be achieved interesting is that it can be achieved depending on the compound and he's depending on the compound and he's depending on the compound and he's tested dozens of them with very very tested dozens of them with very very tested dozens of them with very very trace quantities mean subperceptual trace quantities mean subperceptual trace quantities mean subperceptual quantities. quantities. quantities. You do not need any hallucination, any You do not need any hallucination, any You do not need any hallucination, any sort of reality distortion to achieve sort of reality distortion to achieve sort of reality distortion to achieve the anti-inflammatory effects. the anti-inflammatory effects. the anti-inflammatory effects. >> So like a micro doing >> So like a micro doing >> So like a micro doing >> Yeah. >> Yeah. >> a micro doing of it >> a micro doing of it >> a micro doing of it >> even less than what someone would >> even less than what someone would >> even less than what someone would consider a micro dose like a a nano consider a micro dose like a a nano consider a micro dose like a a nano dose. dose. dose. >> Wow. >> Wow. >> Wow. >> It's remarkable. And part of my reasons >> It's remarkable. And part of my reasons >> It's remarkable. And part of my reasons for looking at like the fasting, the for looking at like the fasting, the for looking at like the fasting, the ketogenic diet, also looking at cold ketogenic diet, also looking at cold ketogenic diet, also looking at cold exposure, and most recently, this is a exposure, and most recently, this is a exposure, and most recently, this is a whole separate topic obviously for whole separate topic obviously for whole separate topic obviously for another time. I'll be having a scientist another time. I'll be having a scientist another time. I'll be having a scientist on this podcast soon, super credible,
2:17on this podcast soon, super credible, on this podcast soon, super credible, very very wellsighted to talk about vag very very wellsighted to talk about vag very very wellsighted to talk about vag nerve stimulation. But when you look at nerve stimulation. But when you look at nerve stimulation. But when you look at how fasting, right, I was talking about how fasting, right, I was talking about how fasting, right, I was talking about this old Soviet work looking at this old Soviet work looking at this old Soviet work looking at schizophrenia. Okay, interesting ketosis schizophrenia. Okay, interesting ketosis schizophrenia. Okay, interesting ketosis for epilepsy and also all sorts of for epilepsy and also all sorts of for epilepsy and also all sorts of psychiatric conditions, but also things psychiatric conditions, but also things psychiatric conditions, but also things like potentially rheumatoid arthritis or like potentially rheumatoid arthritis or like potentially rheumatoid arthritis or any number of Crohn's disease, let's say any number of Crohn's disease, let's say any number of Crohn's disease, let's say in the case of like vag nerve in the case of like vag nerve in the case of like vag nerve stimulation. My theory also with stimulation. My theory also with stimulation. My theory also with psychedelics is that in a lot of cases psychedelics is that in a lot of cases psychedelics is that in a lot of cases the anti-depressive effects, the anti-depressive effects, the anti-depressive effects, anti-depressant effects, the anxolytic anti-depressant effects, the anxolytic anti-depressant effects, the anxolytic effects, this would be true for effects, this would be true for effects, this would be true for exogenous ketones as well may be largely exogenous ketones as well may be largely exogenous ketones as well may be largely I don't think it's a trivial piece of I don't think it's a trivial piece of I don't think it's a trivial piece of the puzzle mediated by anti-inflammatory the puzzle mediated by anti-inflammatory the puzzle mediated by anti-inflammatory effects addressing chronic inflammation effects addressing chronic inflammation effects addressing chronic inflammation including neuroinflammation. Totally. including neuroinflammation. Totally. including neuroinflammation. Totally. >> As you said, right, if you're >> As you said, right, if you're >> As you said, right, if you're chronically suffering from chronically suffering from chronically suffering from neuroinflammation does not bode well for neuroinflammation does not bode well for neuroinflammation does not bode well for later life with Alzheimer's and
2:18later life with Alzheimer's and later life with Alzheimer's and Parkinson's and things like this. So, Parkinson's and things like this. So, Parkinson's and things like this. So, I'm trying to throw everything the sort I'm trying to throw everything the sort I'm trying to throw everything the sort of the kitchen sink of the kitchen sink of the kitchen sink at this to to see what these subjective at this to to see what these subjective at this to to see what these subjective and then measurable objective effects and then measurable objective effects and then measurable objective effects are. It's like okay if I did are. It's like okay if I did are. It's like okay if I did intermittent fasting and I'm doing then intermittent fasting and I'm doing then intermittent fasting and I'm doing then cold exposure which by the way past a cold exposure which by the way past a cold exposure which by the way past a certain point does seem to shift from certain point does seem to shift from certain point does seem to shift from sympathetic to parasympathetic sympathetic to parasympathetic sympathetic to parasympathetic activation activation activation particularly with certain breathing particularly with certain breathing particularly with certain breathing patterns like okay if I did that during patterns like okay if I did that during patterns like okay if I did that during the intermittent fast I'm taking the the intermittent fast I'm taking the the intermittent fast I'm taking the sulfurophane right doing all that stuff sulfurophane right doing all that stuff sulfurophane right doing all that stuff and then the exercise we talked about and then the exercise we talked about and then the exercise we talked about and let's call it probably every quarter and let's call it probably every quarter and let's call it probably every quarter I used to do a three-day fast I don't I used to do a three-day fast I don't I used to do a three-day fast I don't think I'd do a seven-day every every think I'd do a seven-day every every think I'd do a seven-day every every quarter that probably once a year just quarter that probably once a year just quarter that probably once a year just looking at like okay and then like the looking at like okay and then like the looking at like okay and then like the curcumin right if we threw four or five curcumin right if we threw four or five curcumin right if we threw four or five at this problem and didn't get too crazy at this problem and didn't get too crazy at this problem and didn't get too crazy go America like more is better like we go America like more is better like we go America like more is better like we did the minimal effective dose but did the minimal effective dose but did the minimal effective dose but recognize there might be a synergistic recognize there might be a synergistic recognize there might be a synergistic effect like what happens and what can we
2:19effect like what happens and what can we effect like what happens and what can we measure measure measure so I'd like to do and for I'm in the so I'd like to do and for I'm in the so I'd like to do and for I'm in the position where I could spend a lot of position where I could spend a lot of position where I could spend a lot of money just to see like okay if we take money just to see like okay if we take money just to see like okay if we take out my white blood cells and then look out my white blood cells and then look out my white blood cells and then look at their ability to produce cytoines at their ability to produce cytoines at their ability to produce cytoines right after certain interventions. Like, right after certain interventions. Like, right after certain interventions. Like, oh, okay, cool. Like, let's spend the oh, okay, cool. Like, let's spend the oh, okay, cool. Like, let's spend the money. Let's see what happens after you money. Let's see what happens after you money. Let's see what happens after you do this stuff for a couple of weeks. do this stuff for a couple of weeks. do this stuff for a couple of weeks. Very, very, very, very interested in all Very, very, very, very interested in all Very, very, very, very interested in all this. Let's do this, Rhonda. Where can this. Let's do this, Rhonda. Where can this. Let's do this, Rhonda. Where can people find you, find what you're up to, people find you, find what you're up to, people find you, find what you're up to, get into all things Rhonda Patrick. get into all things Rhonda Patrick. get into all things Rhonda Patrick. >> I have a podcast. >> I have a podcast. >> I have a podcast. >> You can find it on Spotify, Apple >> You can find it on Spotify, Apple >> You can find it on Spotify, Apple Podcast, YouTube. It's called Found My Podcast, YouTube. It's called Found My Podcast, YouTube. It's called Found My Fitness. You can also just search Rhonda Fitness. You can also just search Rhonda Fitness. You can also just search Rhonda Patrick. Patrick. Patrick. >> One of the OGs. You've been doing you've >> One of the OGs. You've been doing you've >> One of the OGs. You've been doing you've been doing it for a while now. been doing it for a while now. been doing it for a while now. >> Doing it for a while. Yeah. >> Doing it for a while. Yeah. >> Doing it for a while. Yeah. >> Yeah. >> Yeah. >> And I've got a website, >> And I've got a website, >> And I've got a website, foundmyfitness.com. foundmyfitness.com. foundmyfitness.com. >> You can find all my stuff there. You can >> You can find all my stuff there. You can >> You can find all my stuff there. You can follow me on Twitter or sorry, X. follow me on Twitter or sorry, X. follow me on Twitter or sorry, X. >> I still say Twitter. >> I still say Twitter. >> I still say Twitter. >> I still do it. I still do it. You can >> I still do it. I still do it. You can >> I still do it. I still do it. You can follow me on X or Instagram. Found my follow me on X or Instagram. Found my follow me on X or Instagram. Found my fitness. All one word. Or look, just fitness. All one word. Or look, just fitness. All one word. Or look, just search my name, Dr. Rhonda Patrick.
2:20search my name, Dr. Rhonda Patrick. search my name, Dr. Rhonda Patrick. >> And you have a newsletter. >> And you have a newsletter. >> And you have a newsletter. >> I have a newsletter. Yeah. I send out a >> I have a newsletter. Yeah. I send out a >> I have a newsletter. Yeah. I send out a weekly email that covers some weekly email that covers some weekly email that covers some fascinating, you know, new either fascinating, you know, new either fascinating, you know, new either science, health, fitness, nutrition science, health, fitness, nutrition science, health, fitness, nutrition related study. And usually it's related study. And usually it's related study. And usually it's applicable. Sometimes it's something applicable. Sometimes it's something applicable. Sometimes it's something that's misunderstood in the in the media that's misunderstood in the in the media that's misunderstood in the in the media and uh break it down every week. I sent and uh break it down every week. I sent and uh break it down every week. I sent you the creatine one. Yeah. You know, we you the creatine one. Yeah. You know, we you the creatine one. Yeah. You know, we covered a vitamin D dementia one as covered a vitamin D dementia one as covered a vitamin D dementia one as well. I mean, a lot of different well. I mean, a lot of different well. I mean, a lot of different fascinating studies. So, you can again fascinating studies. So, you can again fascinating studies. So, you can again find that on my website, find that on my website, find that on my website, foundmyfitness.com. foundmyfitness.com. You can sign up for the newsletter You can sign up for the newsletter You can sign up for the newsletter there. there. there. >> Awesome. Yeah, I took so many notes. As >> Awesome. Yeah, I took so many notes. As >> Awesome. Yeah, I took so many notes. As always, I always take a lot of notes always, I always take a lot of notes always, I always take a lot of notes when we have our conversations, not when we have our conversations, not when we have our conversations, not necessarily on the podcast, but also in necessarily on the podcast, but also in necessarily on the podcast, but also in our text exchanges. Very actionable. I our text exchanges. Very actionable. I our text exchanges. Very actionable. I so appreciate what you do in the world. so appreciate what you do in the world. so appreciate what you do in the world. You've called a lot of things early. You've called a lot of things early. You've called a lot of things early. Looking at our timeline, it's just been Looking at our timeline, it's just been Looking at our timeline, it's just been wild to look back and I'm like, "Wow, wild to look back and I'm like, "Wow, wild to look back and I'm like, "Wow, April 2014 April 2014 April 2014 talking about the stuff that now all the talking about the stuff that now all the talking about the stuff that now all the fitness influencers are ranting and fitness influencers are ranting and fitness influencers are ranting and raving about today in 2025." It's like,
2:21raving about today in 2025." It's like, raving about today in 2025." It's like, yeah, you called you've called a lot of yeah, you called you've called a lot of yeah, you called you've called a lot of things early, and I appreciate your things early, and I appreciate your things early, and I appreciate your ability to simplify without mangling, ability to simplify without mangling, ability to simplify without mangling, simplify without disfiguring the simplify without disfiguring the simplify without disfiguring the science. I really respect that. It's not science. I really respect that. It's not science. I really respect that. It's not easy to do. It is such a service to easy to do. It is such a service to easy to do. It is such a service to people who care about being scientific people who care about being scientific people who care about being scientific literate, but they also care about literate, but they also care about literate, but they also care about and benefit from someone who can take and benefit from someone who can take and benefit from someone who can take what could be impenetrable and translate what could be impenetrable and translate what could be impenetrable and translate it without mistransating it into it without mistransating it into it without mistransating it into something that they can test with something that they can test with something that they can test with limited downside and limited downside and limited downside and plausible or supported upside. I just plausible or supported upside. I just plausible or supported upside. I just think it's it's such a tremendous think it's it's such a tremendous think it's it's such a tremendous service. So, I appreciate you, Rhonda. I service. So, I appreciate you, Rhonda. I service. So, I appreciate you, Rhonda. I really do. really do. really do. >> I appreciate you, too, Tim. Thank you >> I appreciate you, too, Tim. Thank you >> I appreciate you, too, Tim. Thank you for all you do and your podcasts have for all you do and your podcasts have for all you do and your podcasts have been great. I've listened to them over been great. I've listened to them over been great. I've listened to them over the years. You're one of the few the years. You're one of the few the years. You're one of the few podcasts that I've listened to. You've podcasts that I've listened to. You've podcasts that I've listened to. You've got great, insightful, thoughtful got great, insightful, thoughtful got great, insightful, thoughtful questions and I've read your books, so I
2:22questions and I've read your books, so I questions and I've read your books, so I appreciate all you do. So, the feelings appreciate all you do. So, the feelings appreciate all you do. So, the feelings mutual and I'm glad we get to still have mutual and I'm glad we get to still have mutual and I'm glad we get to still have conversations over 10 years later. conversations over 10 years later. conversations over 10 years later. >> I know. I love it. Yeah, the long game. >> I know. I love it. Yeah, the long game. >> I know. I love it. Yeah, the long game. It's fun to play the long game. So, nice It's fun to play the long game. So, nice It's fun to play the long game. So, nice to see you, Rhonda. Everyone, we will to see you, Rhonda. Everyone, we will to see you, Rhonda. Everyone, we will put links to everything. Rhonda Patrick put links to everything. Rhonda Patrick put links to everything. Rhonda Patrick in the show notes. Check her out. You in the show notes. Check her out. You in the show notes. Check her out. You will not be disappointed. And as always, will not be disappointed. And as always, will not be disappointed. And as always, until next time, be just a bit kinder until next time, be just a bit kinder until next time, be just a bit kinder than is necessary to others, but also to than is necessary to others, but also to than is necessary to others, but also to yourself. And thank you for tuning in.