Unveiling Dr Rhonda Patrick s Secret to Longer Life Sauna Nutrition Rigorous Exe
00:00coming up next on the passion struck coming up next on the passion struck podcast this is one of the most profound podcast this is one of the most profound podcast this is one of the most profound effects of the sauna so there's been effects of the sauna so there's been effects of the sauna so there's been epidemiological studies these are epidemiological studies these are epidemiological studies these are observational studies looking at observational studies looking at observational studies looking at correlations and people that use the correlations and people that use the correlations and people that use the sauna four to seven times a week have a sauna four to seven times a week have a sauna four to seven times a week have a 46 reduced risk of hypertension but 46 reduced risk of hypertension but 46 reduced risk of hypertension but there's also been intervention studies there's also been intervention studies there's also been intervention studies of people that are into the sauna for 30 of people that are into the sauna for 30 of people that are into the sauna for 30 minutes and blood pressure is then minutes and blood pressure is then minutes and blood pressure is then measured blood pressure is improved both measured blood pressure is improved both measured blood pressure is improved both systolic and diastolic blood pressure is systolic and diastolic blood pressure is systolic and diastolic blood pressure is improved after the sauna there's a improved after the sauna there's a improved after the sauna there's a pretty profound effect on blood pressure pretty profound effect on blood pressure pretty profound effect on blood pressure which is not only important for which is not only important for which is not only important for cardiovascular health it's extremely cardiovascular health it's extremely cardiovascular health it's extremely important for important for important for brain aging and brain health in fact brain aging and brain health in fact brain aging and brain health in fact it's one of the most important lifestyle it's one of the most important lifestyle it's one of the most important lifestyle factors for preventing dementia welcome factors for preventing dementia welcome factors for preventing dementia welcome to Passion struck hi I'm your host John to Passion struck hi I'm your host John to Passion struck hi I'm your host John R miles and on the show we decipher the R miles and on the show we decipher the R miles and on the show we decipher the secrets tips and guidance of the world's secrets tips and guidance of the world's secrets tips and guidance of the world's most inspiring people and turned their
01:00most inspiring people and turned their most inspiring people and turned their wisdom into practical advice for you and wisdom into practical advice for you and wisdom into practical advice for you and those around you our mission is to help those around you our mission is to help those around you our mission is to help you unlock the power of intentionality you unlock the power of intentionality you unlock the power of intentionality so that you can become the best version so that you can become the best version so that you can become the best version of yourself if you're new to the show I of yourself if you're new to the show I of yourself if you're new to the show I offer advice and answer listener offer advice and answer listener offer advice and answer listener questions on Fridays we have long form questions on Fridays we have long form questions on Fridays we have long form interviews the rest of the week with interviews the rest of the week with interviews the rest of the week with guests ranging from astronauts to guests ranging from astronauts to guests ranging from astronauts to authors CEOs creators innovators authors CEOs creators innovators authors CEOs creators innovators scientists military leaders Visionaries scientists military leaders Visionaries scientists military leaders Visionaries and athletes now let's go out there and and athletes now let's go out there and and athletes now let's go out there and become passion struck become passion struck become passion struck [Music] [Music] [Music] [Applause] [Applause] [Applause] I am absolutely thrilled and honored to I am absolutely thrilled and honored to I am absolutely thrilled and honored to have Dr Rhonda Patrick on the passion have Dr Rhonda Patrick on the passion have Dr Rhonda Patrick on the passion struck podcast welcome Rhonda struck podcast welcome Rhonda struck podcast welcome Rhonda thanks John it's a real great pleasure thanks John it's a real great pleasure thanks John it's a real great pleasure to be here I'm excited to have our to be here I'm excited to have our to be here I'm excited to have our discussion all things Health and discussion all things Health and discussion all things Health and Longevity today Longevity today Longevity today well I have consumed your content for a well I have consumed your content for a well I have consumed your content for a very long time and I have to say you very long time and I have to say you very long time and I have to say you were really if not the first scientist
02:00were really if not the first scientist were really if not the first scientist one of the first to really bring one of the first to really bring one of the first to really bring Rock Solid academic content to the Rock Solid academic content to the Rock Solid academic content to the masses so thank you for all that you've masses so thank you for all that you've masses so thank you for all that you've done over the years there's been a lot done over the years there's been a lot done over the years there's been a lot of people who followed after your start of people who followed after your start of people who followed after your start thank you I enjoy what I do it's nice to thank you I enjoy what I do it's nice to thank you I enjoy what I do it's nice to make a difference in people's lives and make a difference in people's lives and make a difference in people's lives and feel good about it feel good about it feel good about it well before we jump into the interview I well before we jump into the interview I well before we jump into the interview I did want to give you a chance to talk did want to give you a chance to talk did want to give you a chance to talk about your fabulous podcast found my about your fabulous podcast found my about your fabulous podcast found my fitness and I thought we'd just jump fitness and I thought we'd just jump fitness and I thought we'd just jump into that right off the bat because I into that right off the bat because I into that right off the bat because I think it's such a valuable source for so think it's such a valuable source for so think it's such a valuable source for so many of the listeners of my show many of the listeners of my show many of the listeners of my show oh I appreciate it yes I have a podcast oh I appreciate it yes I have a podcast oh I appreciate it yes I have a podcast called found my fitness and I always called found my fitness and I always called found my fitness and I always enjoy getting new listeners and I do enjoy getting new listeners and I do enjoy getting new listeners and I do interviews with experts most of the time interviews with experts most of the time interviews with experts most of the time they are scientists researchers they are scientists researchers they are scientists researchers Physicians that are doing research in Physicians that are doing research in Physicians that are doing research in the fields of health and medicine and the fields of health and medicine and the fields of health and medicine and breaking down some of the low-hanging breaking down some of the low-hanging breaking down some of the low-hanging fruit lifestyle factors that on the fruit lifestyle factors that on the fruit lifestyle factors that on the science behind them in terms of what
03:00science behind them in terms of what science behind them in terms of what people can do to improve the way they people can do to improve the way they people can do to improve the way they feel and the way their aging improve feel and the way their aging improve feel and the way their aging improve their disease risk lower their disease their disease risk lower their disease their disease risk lower their disease risk in that sense and so we put out a risk in that sense and so we put out a risk in that sense and so we put out a variety of great shows and episodes we variety of great shows and episodes we variety of great shows and episodes we have one we just did on Alzheimer's have one we just did on Alzheimer's have one we just did on Alzheimer's disease and so you can check that out on disease and so you can check that out on disease and so you can check that out on Spotify Apple podcasts YouTube the Spotify Apple podcasts YouTube the Spotify Apple podcasts YouTube the podcast is found my fitness so thank you podcast is found my fitness so thank you podcast is found my fitness so thank you as the audience who our regular as the audience who our regular as the audience who our regular listeners know I've had a number of listeners know I've had a number of listeners know I've had a number of recent guests on the show talking about recent guests on the show talking about recent guests on the show talking about longevity science and reverse aging longevity science and reverse aging longevity science and reverse aging people like Mark Hyman Kara Fitzgerald people like Mark Hyman Kara Fitzgerald people like Mark Hyman Kara Fitzgerald Amy Shaw and will Cole and I know this Amy Shaw and will Cole and I know this Amy Shaw and will Cole and I know this is an area that you specialize in as is an area that you specialize in as is an area that you specialize in as well Rhonda however I've gotten a lot of well Rhonda however I've gotten a lot of well Rhonda however I've gotten a lot of feedback from the audience that they feedback from the audience that they feedback from the audience that they want to do more of this but some of the want to do more of this but some of the want to do more of this but some of the things that they hear maybe from David things that they hear maybe from David things that they hear maybe from David Sinclair or others are cost prohibitive Sinclair or others are cost prohibitive Sinclair or others are cost prohibitive and I was hoping that you could share and I was hoping that you could share and I was hoping that you could share some of your more cost-effective secrets some of your more cost-effective secrets some of your more cost-effective secrets that can go a long way in helping them that can go a long way in helping them that can go a long way in helping them the listeners increase their health span the listeners increase their health span the listeners increase their health span well I can certainly speak to to factors
04:00well I can certainly speak to to factors well I can certainly speak to to factors that I think are important for that I think are important for that I think are important for healthy aging things that I personally healthy aging things that I personally healthy aging things that I personally am doing in my own life and also things am doing in my own life and also things am doing in my own life and also things that I think are low-hanging fruit in that I think are low-hanging fruit in that I think are low-hanging fruit in other words things that are not so other words things that are not so other words things that are not so difficult for people to do what I focus difficult for people to do what I focus difficult for people to do what I focus on in my own life as I head into my on in my own life as I head into my on in my own life as I head into my mid-40s and I think the most important mid-40s and I think the most important mid-40s and I think the most important one that doesn't really cost any money one that doesn't really cost any money one that doesn't really cost any money because you can do it anywhere for free because you can do it anywhere for free because you can do it anywhere for free is short bursts of vigorous exercise so is short bursts of vigorous exercise so is short bursts of vigorous exercise so getting your heart rate up to an getting your heart rate up to an getting your heart rate up to an estimated 80 max heart rate for short estimated 80 max heart rate for short estimated 80 max heart rate for short periods of time and we can dive into periods of time and we can dive into periods of time and we can dive into this a little bit later but I think it's this a little bit later but I think it's this a little bit later but I think it's hugely important for improving the way hugely important for improving the way hugely important for improving the way our brain is aging and also improving our brain is aging and also improving our brain is aging and also improving our overall health of our cardiovascular our overall health of our cardiovascular our overall health of our cardiovascular health and other organs in our body as health and other organs in our body as health and other organs in our body as well well well so you can do a Sprint you can do you so you can do a Sprint you can do you so you can do a Sprint you can do you could do some burpees these things don't could do some burpees these things don't could do some burpees these things don't require equipment they don't require a require equipment they don't require a require equipment they don't require a gym membership right they just require
05:00gym membership right they just require gym membership right they just require effort so really you have to be willing effort so really you have to be willing effort so really you have to be willing to put an effort and so cost prohibitive to put an effort and so cost prohibitive to put an effort and so cost prohibitive is one thing but what I've noticed is is one thing but what I've noticed is is one thing but what I've noticed is one of the biggest barriers in that one of the biggest barriers in that one of the biggest barriers in that people tend to have the effort barrier people tend to have the effort barrier people tend to have the effort barrier so if you could just bottle up exercise so if you could just bottle up exercise so if you could just bottle up exercise in a pill it would be the most in a pill it would be the most in a pill it would be the most anti-aging pill you would ever find like anti-aging pill you would ever find like anti-aging pill you would ever find like there's nothing more powerful and more there's nothing more powerful and more there's nothing more powerful and more potent in improving the way you age potent in improving the way you age potent in improving the way you age delaying age-related diseases improving delaying age-related diseases improving delaying age-related diseases improving your mental health the way you feel your mental health the way you feel your mental health the way you feel than exercise and particularly vigorous than exercise and particularly vigorous than exercise and particularly vigorous exercise exercise exercise so that's one two there are a lot of low so that's one two there are a lot of low so that's one two there are a lot of low hanging fruit hanging fruit hanging fruit things that we can reach in terms of our things that we can reach in terms of our things that we can reach in terms of our micronutrient deficiencies so these are micronutrient deficiencies so these are micronutrient deficiencies so these are about 40 or so essential vitamins about 40 or so essential vitamins about 40 or so essential vitamins minerals fatty acids amino acids that we minerals fatty acids amino acids that we minerals fatty acids amino acids that we can get from our diet we need to get can get from our diet we need to get can get from our diet we need to get from our diet because our body requires from our diet because our body requires from our diet because our body requires them we don't make them in our body them we don't make them in our body them we don't make them in our body however most people are not eating diets
06:00however most people are not eating diets however most people are not eating diets that are getting adequate amounts of that are getting adequate amounts of that are getting adequate amounts of certain micronutrients and one of the certain micronutrients and one of the certain micronutrients and one of the micronutrients is actually even made micronutrients is actually even made micronutrients is actually even made from sun exposure so this would be from sun exposure so this would be from sun exposure so this would be vitamin D it's actually much more than a vitamin D it's actually much more than a vitamin D it's actually much more than a micronutrient it's a hormone steroid micronutrient it's a hormone steroid micronutrient it's a hormone steroid hormone regulates more than five percent hormone regulates more than five percent hormone regulates more than five percent of our human genome of our human genome of our human genome and many inch genes are important for and many inch genes are important for and many inch genes are important for brain function making serotonin for brain function making serotonin for brain function making serotonin for example which regulates the way you feel example which regulates the way you feel example which regulates the way you feel regulates your executive function your regulates your executive function your regulates your executive function your memory learning but also the vitamin D memory learning but also the vitamin D memory learning but also the vitamin D regulates immune function and the way regulates immune function and the way regulates immune function and the way your immune system is working how you're your immune system is working how you're your immune system is working how you're able to fight off infectious diseases able to fight off infectious diseases able to fight off infectious diseases and how that our immune system is and how that our immune system is and how that our immune system is working with age working with age working with age so most people nowadays we spend a lot so most people nowadays we spend a lot so most people nowadays we spend a lot of time inside we spend a lot of time on of time inside we spend a lot of time on of time inside we spend a lot of time on our laptops in our cubicles doing our laptops in our cubicles doing our laptops in our cubicles doing podcasts here we're not outside doing podcasts here we're not outside doing podcasts here we're not outside doing farming like we did pre-industrial era farming like we did pre-industrial era farming like we did pre-industrial era right so many people are not making right so many people are not making right so many people are not making enough vitamin D in their skin if you enough vitamin D in their skin if you enough vitamin D in their skin if you look at a lot of
07:00look at a lot of look at a lot of what's called National these National what's called National these National what's called National these National nutrition and health surveys and Haynes nutrition and health surveys and Haynes nutrition and health surveys and Haynes about 70 percent of people in the United about 70 percent of people in the United about 70 percent of people in the United States do not have adequate levels of States do not have adequate levels of States do not have adequate levels of vitamin D that would be blood levels of vitamin D that would be blood levels of vitamin D that would be blood levels of the precursor to the hormone of about 30 the precursor to the hormone of about 30 the precursor to the hormone of about 30 would be the lowest amount so 30 would be the lowest amount so 30 would be the lowest amount so 30 nanograms per milliliter ideally if you nanograms per milliliter ideally if you nanograms per milliliter ideally if you look at meta-analyzes of a variety of look at meta-analyzes of a variety of look at meta-analyzes of a variety of different studies published over the different studies published over the different studies published over the last 30 years people that have blood last 30 years people that have blood last 30 years people that have blood levels of 25 hydroxy vitamin D is levels of 25 hydroxy vitamin D is levels of 25 hydroxy vitamin D is actually the biomarker that's measured actually the biomarker that's measured actually the biomarker that's measured when you go to the doctors and get your when you go to the doctors and get your when you go to the doctors and get your blood vitamin D measured between 40 to blood vitamin D measured between 40 to blood vitamin D measured between 40 to 60 nanograms per milliliter is the ideal 60 nanograms per milliliter is the ideal 60 nanograms per milliliter is the ideal range in terms of people have the lowest range in terms of people have the lowest range in terms of people have the lowest all-cause mortality in other words they all-cause mortality in other words they all-cause mortality in other words they are less likely to die earlier in life are less likely to die earlier in life are less likely to die earlier in life from many different non-accidental from many different non-accidental from many different non-accidental causes of death cancer respiratory causes of death cancer respiratory causes of death cancer respiratory disease heart disease neurodegenerative disease heart disease neurodegenerative disease heart disease neurodegenerative disease for example so Vitamin D disease for example so Vitamin D disease for example so Vitamin D supplements are one of the cheapest supplements are one of the cheapest supplements are one of the cheapest supplements that you can buy it's pretty supplements that you can buy it's pretty supplements that you can buy it's pretty much like a penny a pill at least it was much like a penny a pill at least it was much like a penny a pill at least it was before a lot of the inflation hit so
08:00before a lot of the inflation hit so before a lot of the inflation hit so it's definitely a cheap vitamin and as I it's definitely a cheap vitamin and as I it's definitely a cheap vitamin and as I said 70 of the US is not getting enough said 70 of the US is not getting enough said 70 of the US is not getting enough vitamin D globally even if you go to vitamin D globally even if you go to vitamin D globally even if you go to places like Egypt or Saudi Arabia a lot places like Egypt or Saudi Arabia a lot places like Egypt or Saudi Arabia a lot of people particularly women are covered of people particularly women are covered of people particularly women are covered up when they're out in the sun as we get up when they're out in the sun as we get up when they're out in the sun as we get older our bodies are less efficient at older our bodies are less efficient at older our bodies are less efficient at making Vitamin D from the Sun in fact making Vitamin D from the Sun in fact making Vitamin D from the Sun in fact we're 70 or so less likely or to make we're 70 or so less likely or to make we're 70 or so less likely or to make enough vitamin D from the Sun so there's enough vitamin D from the Sun so there's enough vitamin D from the Sun so there's a lot of reasons that a vitamin D a lot of reasons that a vitamin D a lot of reasons that a vitamin D supplement can be a very low hanging supplement can be a very low hanging supplement can be a very low hanging fruit and easy way to kind of get you up fruit and easy way to kind of get you up fruit and easy way to kind of get you up to an adequate status another one to an adequate status another one to an adequate status another one magnesium magnesium magnesium is something that's also required for is something that's also required for is something that's also required for vitamin D to actually be converted into vitamin D to actually be converted into vitamin D to actually be converted into the steroid hormone so it's not just the steroid hormone so it's not just the steroid hormone so it's not just enough to have the vitamin D3 supplement enough to have the vitamin D3 supplement enough to have the vitamin D3 supplement you need to convert it into this steroid you need to convert it into this steroid you need to convert it into this steroid hormone estrogen is a steroid hormone hormone estrogen is a steroid hormone hormone estrogen is a steroid hormone testosterone is a steroid hormone people testosterone is a steroid hormone people testosterone is a steroid hormone people are very familiar with these steroid are very familiar with these steroid are very familiar with these steroid hormones well imagine if 70 of the U.S hormones well imagine if 70 of the U.S hormones well imagine if 70 of the U.S population was deficient in testosterone population was deficient in testosterone population was deficient in testosterone like that would be big people would be like that would be big people would be like that would be big people would be thinking about it so thinking about thinking about it so thinking about thinking about it so thinking about vitamin D in terms of the fact that it's
09:00vitamin D in terms of the fact that it's vitamin D in terms of the fact that it's a steroid hormone it is regulating our a steroid hormone it is regulating our a steroid hormone it is regulating our expression of our genes it's important expression of our genes it's important expression of our genes it's important well magnesium is required to actually well magnesium is required to actually well magnesium is required to actually convert that vitamin D3 into the active convert that vitamin D3 into the active convert that vitamin D3 into the active steroid hormone it's also required for a steroid hormone it's also required for a steroid hormone it's also required for a variety of enzymes that are involved in variety of enzymes that are involved in variety of enzymes that are involved in what's called DNA repair what's called DNA repair what's called DNA repair so this is something just living so this is something just living so this is something just living metabolized every time we eat food every metabolized every time we eat food every metabolized every time we eat food every time we breathe in oxygen we are time we breathe in oxygen we are time we breathe in oxygen we are converting it into energy and that whole converting it into energy and that whole converting it into energy and that whole process that what we call metabolism is process that what we call metabolism is process that what we call metabolism is a wonderful thing but also as a a wonderful thing but also as a a wonderful thing but also as a byproduct of it we are damaging our byproduct of it we are damaging our byproduct of it we are damaging our cells we're damaging our DNA and that's cells we're damaging our DNA and that's cells we're damaging our DNA and that's happening constantly and over time happening constantly and over time happening constantly and over time eventually the DNA gets damaged in a eventually the DNA gets damaged in a eventually the DNA gets damaged in a part of it that can lead to cancer a part of it that can lead to cancer a part of it that can lead to cancer a mutation that can lead to cancer so DNA mutation that can lead to cancer so DNA mutation that can lead to cancer so DNA repair enzymes in our body are repairing repair enzymes in our body are repairing repair enzymes in our body are repairing that damage all the time but for those that damage all the time but for those that damage all the time but for those DNA repair enzymes to work they need DNA repair enzymes to work they need DNA repair enzymes to work they need magnesium magnesium is what's called a magnesium magnesium is what's called a magnesium magnesium is what's called a cofactor for them to work well almost cofactor for them to work well almost cofactor for them to work well almost half the country doesn't get enough half the country doesn't get enough half the country doesn't get enough magnesium why is that well magnesium is
10:00magnesium why is that well magnesium is magnesium why is that well magnesium is at the center of a chlorophyll molecule at the center of a chlorophyll molecule at the center of a chlorophyll molecule and chlorophyll is what give plants and chlorophyll is what give plants and chlorophyll is what give plants their green color people are needing their green color people are needing their green color people are needing enough greens and so in order to get enough greens and so in order to get enough greens and so in order to get enough magnesium yes you can supplement enough magnesium yes you can supplement enough magnesium yes you can supplement magnesium you do need to be a little magnesium you do need to be a little magnesium you do need to be a little careful with supplementing with careful with supplementing with careful with supplementing with magnesium there's different forms of it magnesium there's different forms of it magnesium there's different forms of it many of the forms are pretty equivalent many of the forms are pretty equivalent many of the forms are pretty equivalent if you're looking at magnesium citrate if you're looking at magnesium citrate if you're looking at magnesium citrate or magnesium malate to magnesium or magnesium malate to magnesium or magnesium malate to magnesium glycinate these are all pretty glycinate these are all pretty glycinate these are all pretty bioavailable but as you start to get bioavailable but as you start to get bioavailable but as you start to get higher doses above 150 milligrams it higher doses above 150 milligrams it higher doses above 150 milligrams it could cause a little bit of a laxative could cause a little bit of a laxative could cause a little bit of a laxative effect I guess is a good way of putting effect I guess is a good way of putting effect I guess is a good way of putting it so I personally like to get my it so I personally like to get my it so I personally like to get my magnesium from my food by eating more magnesium from my food by eating more magnesium from my food by eating more greens it's also really it's magnesium greens it's also really it's magnesium greens it's also really it's magnesium is found in nuts almonds are a great is found in nuts almonds are a great is found in nuts almonds are a great source and these are all really source and these are all really source and these are all really healthful foods to eat we're just not healthful foods to eat we're just not healthful foods to eat we're just not eating enough of them so again a eating enough of them so again a eating enough of them so again a low-hanging fruit eat your greens Green low-hanging fruit eat your greens Green low-hanging fruit eat your greens Green it's not that expensive to buy a head of it's not that expensive to buy a head of it's not that expensive to buy a head of organic or romaine lettuce or kale right organic or romaine lettuce or kale right organic or romaine lettuce or kale right you need a handful of almonds right a you need a handful of almonds right a you need a handful of almonds right a day so those are also a couple of great day so those are also a couple of great day so those are also a couple of great ways to increase magnesium I focus on
11:00ways to increase magnesium I focus on ways to increase magnesium I focus on that as well that as well that as well but in addition to that literally but in addition to that literally but in addition to that literally Harvard came out with a study back in Harvard came out with a study back in Harvard came out with a study back in gosh it must have been 2009 that gosh it must have been 2009 that gosh it must have been 2009 that identifying omega-3 as one of the top identifying omega-3 as one of the top identifying omega-3 as one of the top six preventable causes of death like up six preventable causes of death like up six preventable causes of death like up there with basically not smoking and there with basically not smoking and there with basically not smoking and omega-3 and it was actually it was omega-3 and it was actually it was omega-3 and it was actually it was omega-3 from Marine sources so this omega-3 from Marine sources so this omega-3 from Marine sources so this would be EPA and DHA they're both found would be EPA and DHA they're both found would be EPA and DHA they're both found in fatty fish fish oil supplements are in fatty fish fish oil supplements are in fatty fish fish oil supplements are also another way to get omega-3 and we also another way to get omega-3 and we also another way to get omega-3 and we can dive into that a little bit later if can dive into that a little bit later if can dive into that a little bit later if you want a lot of Studies have come out you want a lot of Studies have come out you want a lot of Studies have come out Bill Harris's group has published a Bill Harris's group has published a Bill Harris's group has published a study recently looking at all cause study recently looking at all cause study recently looking at all cause mortality and what's called the omega-3 mortality and what's called the omega-3 mortality and what's called the omega-3 Index this is a way to measure your Index this is a way to measure your Index this is a way to measure your omega-3 levels long term so it's a red omega-3 levels long term so it's a red omega-3 levels long term so it's a red blood cell you're looking at omega-3 blood cell you're looking at omega-3 blood cell you're looking at omega-3 levels in red blood cells which take levels in red blood cells which take levels in red blood cells which take about 220 days to turn over versus what about 220 days to turn over versus what about 220 days to turn over versus what I would say 99 of all omega-3 blood I would say 99 of all omega-3 blood I would say 99 of all omega-3 blood tests that you look at they're plasma tests that you look at they're plasma tests that you look at they're plasma which is really more reflective of what which is really more reflective of what which is really more reflective of what you've eaten a couple of days before you
12:00you've eaten a couple of days before you you've eaten a couple of days before you want your long-term status so omega-3 want your long-term status so omega-3 want your long-term status so omega-3 index index index is a way to go for that and people that is a way to go for that and people that is a way to go for that and people that have an omega-3 index high so eight have an omega-3 index high so eight have an omega-3 index high so eight percent or more which by the way is percent or more which by the way is percent or more which by the way is unheard of in the United States United unheard of in the United States United unheard of in the United States United States to the average omega-3 index is States to the average omega-3 index is States to the average omega-3 index is about four to five percent Japan they about four to five percent Japan they about four to five percent Japan they have an eight percent omega-3 index but have an eight percent omega-3 index but have an eight percent omega-3 index but people in the U.S that do have an people in the U.S that do have an people in the U.S that do have an omega-3 index of eight percent or more omega-3 index of eight percent or more omega-3 index of eight percent or more have a five-year increased life have a five-year increased life have a five-year increased life expectancy compared to people in the U.S expectancy compared to people in the U.S expectancy compared to people in the U.S that have a four percent omega-3 index that have a four percent omega-3 index that have a four percent omega-3 index omega-3 supplementations another thing I omega-3 supplementations another thing I omega-3 supplementations another thing I really do focus on it's easy to go from really do focus on it's easy to go from really do focus on it's easy to go from four percent to eight percent through four percent to eight percent through four percent to eight percent through supplementation of around two grams a supplementation of around two grams a supplementation of around two grams a day omega-3 has the safety profile of a day omega-3 has the safety profile of a day omega-3 has the safety profile of a nutrient but a pharmacological effect so nutrient but a pharmacological effect so nutrient but a pharmacological effect so it is prescribed as a pharmaceutical it is prescribed as a pharmaceutical it is prescribed as a pharmaceutical drug by physicians to treat high drug by physicians to treat high drug by physicians to treat high triglycerides for example and this is up triglycerides for example and this is up triglycerides for example and this is up doses that are prescribed are like up to doses that are prescribed are like up to doses that are prescribed are like up to four grams a day so again it's one of four grams a day so again it's one of four grams a day so again it's one of those easy low-hanging fruit people are
13:00those easy low-hanging fruit people are those easy low-hanging fruit people are not eating enough fish and it's pretty not eating enough fish and it's pretty not eating enough fish and it's pretty easy and relatively cost I think easy and relatively cost I think easy and relatively cost I think effective to supplement with an omega-3 effective to supplement with an omega-3 effective to supplement with an omega-3 supplement so I also choose to do that supplement so I also choose to do that supplement so I also choose to do that and then on top of my exercise I also do and then on top of my exercise I also do and then on top of my exercise I also do the sauna I do a form of heat stress and the sauna I do a form of heat stress and the sauna I do a form of heat stress and the sauna I know we were going to dive the sauna I know we were going to dive the sauna I know we were going to dive into that in many ways the sauna also into that in many ways the sauna also into that in many ways the sauna also mimics moderate cardiovascular exercise mimics moderate cardiovascular exercise mimics moderate cardiovascular exercise and that's also there's been studies and that's also there's been studies and that's also there's been studies looking at the effects of son on all looking at the effects of son on all looking at the effects of son on all cause mortality which also have been cause mortality which also have been cause mortality which also have been shown to reduce be associated with shown to reduce be associated with shown to reduce be associated with reduced all-cause mortality as well so reduced all-cause mortality as well so reduced all-cause mortality as well so we can dive into that as well but those we can dive into that as well but those we can dive into that as well but those are a few of the things I do also focus are a few of the things I do also focus are a few of the things I do also focus on my sleep but I will say sleep and on my sleep but I will say sleep and on my sleep but I will say sleep and there's a variety of easy things making there's a variety of easy things making there's a variety of easy things making sure you're not drinking caffeine later sure you're not drinking caffeine later sure you're not drinking caffeine later in the day making sure you are not being in the day making sure you are not being in the day making sure you are not being exposed to bright blue light when sun exposed to bright blue light when sun exposed to bright blue light when sun sets like that's all the lights in the sets like that's all the lights in the sets like that's all the lights in the house should I either be really dim or house should I either be really dim or house should I either be really dim or they should be red so that your brain it they should be red so that your brain it they should be red so that your brain it doesn't think it's still daytime doesn't think it's still daytime doesn't think it's still daytime sleeping in a quiet cold room also helps sleeping in a quiet cold room also helps sleeping in a quiet cold room also helps but I will say this
14:00but I will say this but I will say this exercise and I and as when it's funny exercise and I and as when it's funny exercise and I and as when it's funny because when I became a parent a mother because when I became a parent a mother because when I became a parent a mother about five years ago as all new parents about five years ago as all new parents about five years ago as all new parents experience you don't get sleep and experience you don't get sleep and experience you don't get sleep and there's nothing you can do no Health there's nothing you can do no Health there's nothing you can do no Health hack you can't like you're you have to hack you can't like you're you have to hack you can't like you're you have to tend to your baby right so you're stuck tend to your baby right so you're stuck tend to your baby right so you're stuck right there's no little trick that you right there's no little trick that you right there's no little trick that you can stop yourself from the sleep can stop yourself from the sleep can stop yourself from the sleep deprivation that you will experience for deprivation that you will experience for deprivation that you will experience for a good year I would say and at that time a good year I would say and at that time a good year I would say and at that time I was wearing a continuous glucose I was wearing a continuous glucose I was wearing a continuous glucose monitor which basically was a way to monitor which basically was a way to monitor which basically was a way to measure my blood glucose levels daily measure my blood glucose levels daily measure my blood glucose levels daily and one of the most interesting things I and one of the most interesting things I and one of the most interesting things I found from wearing is called a CGM found from wearing is called a CGM found from wearing is called a CGM continuous glucose monitor continuous glucose monitor continuous glucose monitor a lot of people ask me oh what foods you a lot of people ask me oh what foods you a lot of people ask me oh what foods you eat like what did you find and I'll tell eat like what did you find and I'll tell eat like what did you find and I'll tell you what's the most interesting thing I you what's the most interesting thing I you what's the most interesting thing I found was that my lack of sleep was the found was that my lack of sleep was the found was that my lack of sleep was the thing that caused My fasting blood thing that caused My fasting blood thing that caused My fasting blood glucose and my postprandial blood glucose and my postprandial blood glucose and my postprandial blood glucose so the my blood glucose that glucose so the my blood glucose that glucose so the my blood glucose that rises after a meal to go out of control rises after a meal to go out of control rises after a meal to go out of control in some cases almost pre-diabetic okay
15:00in some cases almost pre-diabetic okay in some cases almost pre-diabetic okay was the fact that my sleep was being was the fact that my sleep was being was the fact that my sleep was being disrupted and it was so profound I was disrupted and it was so profound I was disrupted and it was so profound I was like this is insane I can't believe this like this is insane I can't believe this like this is insane I can't believe this like I would never have known that just like I would never have known that just like I would never have known that just disrupting my sleep would put me into disrupting my sleep would put me into disrupting my sleep would put me into this like metabolically unhealthy this like metabolically unhealthy this like metabolically unhealthy category category category and then I started doing my high and then I started doing my high and then I started doing my high intensity spin classes I was like okay intensity spin classes I was like okay intensity spin classes I was like okay like I was able to get a moment it was like I was able to get a moment it was like I was able to get a moment it was like after the first couple of months like after the first couple of months like after the first couple of months and it was and it was and it was clear that doing my high intensity clear that doing my high intensity clear that doing my high intensity exercise exercise totally reversed my high blood glucose totally reversed my high blood glucose totally reversed my high blood glucose both fasting and postprandial it both fasting and postprandial it both fasting and postprandial it normalized I was back even though I was normalized I was back even though I was normalized I was back even though I was still sleep deprived I was back to what still sleep deprived I was back to what still sleep deprived I was back to what I normally was like and so I started I normally was like and so I started I normally was like and so I started diving the literature and sure enough diving the literature and sure enough diving the literature and sure enough there's multiple studies showing there's multiple studies showing there's multiple studies showing specifically high intensity interval specifically high intensity interval specifically high intensity interval training and getting that vigorous training and getting that vigorous training and getting that vigorous exercise getting your heart rate up high
16:00exercise getting your heart rate up high exercise getting your heart rate up high does basically forgive the metabolic does basically forgive the metabolic does basically forgive the metabolic effects of sleep deprivation and there's effects of sleep deprivation and there's effects of sleep deprivation and there's also been a very big epidemiological also been a very big epidemiological also been a very big epidemiological study looking at all cause mortality and study looking at all cause mortality and study looking at all cause mortality and sleep deprivation getting shorter sleep sleep deprivation getting shorter sleep sleep deprivation getting shorter sleep duration I can't remember off the top of duration I can't remember off the top of duration I can't remember off the top of my head I think it was six hours or less my head I think it was six hours or less my head I think it was six hours or less or something like that a night was or something like that a night was or something like that a night was associated with a higher all-cause associated with a higher all-cause associated with a higher all-cause mortality so people were more likely to mortality so people were more likely to mortality so people were more likely to get heart disease cancer respiratory get heart disease cancer respiratory get heart disease cancer respiratory disease sooner in life right and die disease sooner in life right and die disease sooner in life right and die from it from it from it but only in people that were not but only in people that were not but only in people that were not physically active in other words again physically active in other words again physically active in other words again exercise can forgive a lot of sins and exercise can forgive a lot of sins and exercise can forgive a lot of sins and so I'm not saying don't focus on sleep so I'm not saying don't focus on sleep so I'm not saying don't focus on sleep but I'm saying the number one thing to but I'm saying the number one thing to but I'm saying the number one thing to focus on is exercise so with that focus on is exercise so with that focus on is exercise so with that long-winded answer John Let's dive into long-winded answer John Let's dive into long-winded answer John Let's dive into whatever you'd like to whatever you'd like to whatever you'd like to well I'm gonna just go back to the well I'm gonna just go back to the well I'm gonna just go back to the supplements just for a second it's supplements just for a second it's supplements just for a second it's interesting I know a mutual friend of interesting I know a mutual friend of interesting I know a mutual friend of ours is Dom D'Agostino he lives right up ours is Dom D'Agostino he lives right up ours is Dom D'Agostino he lives right up the road from me here in Tampa and when the road from me here in Tampa and when the road from me here in Tampa and when he was on the show he said as you did
17:00he was on the show he said as you did he was on the show he said as you did that magnesium is one of the most that magnesium is one of the most that magnesium is one of the most overlooked supplements that can have overlooked supplements that can have overlooked supplements that can have one of the biggest benefits to our one of the biggest benefits to our one of the biggest benefits to our health I was hoping when you talk about health I was hoping when you talk about health I was hoping when you talk about whether it was vitamin D the Magnesium whether it was vitamin D the Magnesium whether it was vitamin D the Magnesium you get it from Plants but if someone you get it from Plants but if someone you get it from Plants but if someone wanted to take a supplement and also wanted to take a supplement and also wanted to take a supplement and also Omega-3s can you give what dosages you Omega-3s can you give what dosages you Omega-3s can you give what dosages you would recommend and then with each would recommend and then with each would recommend and then with each should they take him in the morning or should they take him in the morning or should they take him in the morning or at night well certainly I can speak to at night well certainly I can speak to at night well certainly I can speak to what I do and perhaps speak to some of what I do and perhaps speak to some of what I do and perhaps speak to some of the science I'm not a medical physician the science I'm not a medical physician the science I'm not a medical physician so I can't recommend anything to anyone so I can't recommend anything to anyone so I can't recommend anything to anyone with respect to magnesium as I mentioned with respect to magnesium as I mentioned with respect to magnesium as I mentioned there are different forms of it I take there are different forms of it I take there are different forms of it I take most of my supplements at night time most of my supplements at night time most of my supplements at night time after dinner and magnesium is one of after dinner and magnesium is one of after dinner and magnesium is one of those I do take magnesium glycinate and those I do take magnesium glycinate and those I do take magnesium glycinate and I think it's around 130 milligrams the I think it's around 130 milligrams the I think it's around 130 milligrams the RDA for women is about 350 milligrams a RDA for women is about 350 milligrams a RDA for women is about 350 milligrams a day for men it's about 400 a day and day for men it's about 400 a day and day for men it's about 400 a day and that level can go up for physically
18:00that level can go up for physically that level can go up for physically active people that are exercising people active people that are exercising people active people that are exercising people that are also going into the sauna can that are also going into the sauna can that are also going into the sauna can go up anywhere between 10 even 20 go up anywhere between 10 even 20 go up anywhere between 10 even 20 percent for like endurance athletes and percent for like endurance athletes and percent for like endurance athletes and so oftentimes you can find also so oftentimes you can find also so oftentimes you can find also electrolyte supplements as well because electrolyte supplements as well because electrolyte supplements as well because you do lose some magnesium from sweat you do lose some magnesium from sweat you do lose some magnesium from sweat you're mostly losing a lot of sodium but you're mostly losing a lot of sodium but you're mostly losing a lot of sodium but you do also lose some magnesium so the you do also lose some magnesium so the you do also lose some magnesium so the 125 or 30 milligrams or so a day that I 125 or 30 milligrams or so a day that I 125 or 30 milligrams or so a day that I supplement with I do that to also make supplement with I do that to also make supplement with I do that to also make sure that I'm meeting my 350 daily sure that I'm meeting my 350 daily sure that I'm meeting my 350 daily requirement and I do take it at night requirement and I do take it at night requirement and I do take it at night there's some anecdotal evidence that there's some anecdotal evidence that there's some anecdotal evidence that magnesium may also help with sleep and magnesium may also help with sleep and magnesium may also help with sleep and so I don't know how solid that science so I don't know how solid that science so I don't know how solid that science is but like I do take mine at night with is but like I do take mine at night with is but like I do take mine at night with respect to vitamin D vitamin D3 is respect to vitamin D vitamin D3 is respect to vitamin D vitamin D3 is definitely better than vitamin D2 which definitely better than vitamin D2 which definitely better than vitamin D2 which is the plant version of Omega-3 sorry a is the plant version of Omega-3 sorry a is the plant version of Omega-3 sorry a vitamin D and the vitamin D3 is has been vitamin D and the vitamin D3 is has been vitamin D and the vitamin D3 is has been shown to be superior in a couple of shown to be superior in a couple of shown to be superior in a couple of studies to vitamin D2 studies to vitamin D2 studies to vitamin D2 for people that are vegan or vegetarians
19:00for people that are vegan or vegetarians for people that are vegan or vegetarians a better source of vitamin D would be a better source of vitamin D would be a better source of vitamin D would be lichen so lichen is a plant Source but lichen so lichen is a plant Source but lichen so lichen is a plant Source but it is vitamin D3 so that would be better it is vitamin D3 so that would be better it is vitamin D3 so that would be better than getting the vitamin D2 than getting the vitamin D2 than getting the vitamin D2 unfortunately a lot of the fortification unfortunately a lot of the fortification unfortunately a lot of the fortification of dairy and milk and nut milk products of dairy and milk and nut milk products of dairy and milk and nut milk products are vitamin D2 it is what it is are vitamin D2 it is what it is are vitamin D2 it is what it is measuring blood levels is key for measuring blood levels is key for measuring blood levels is key for vitamin D because we have a lot of genes vitamin D because we have a lot of genes vitamin D because we have a lot of genes that regulate how our body is that regulate how our body is that regulate how our body is metabolizing vitamin D how we respond to metabolizing vitamin D how we respond to metabolizing vitamin D how we respond to Vitamin D supplements and so you really Vitamin D supplements and so you really Vitamin D supplements and so you really need to get a vitamin D blood test need to get a vitamin D blood test need to get a vitamin D blood test preferably before and after but preferably before and after but preferably before and after but definitely after supplementation to make definitely after supplementation to make definitely after supplementation to make sure you're doing inadequate dose and sure you're doing inadequate dose and sure you're doing inadequate dose and for myself I'm typically taking about for myself I'm typically taking about for myself I'm typically taking about 5000 or so IUS a day and my blood levels 5000 or so IUS a day and my blood levels 5000 or so IUS a day and my blood levels are hover around 50 nanograms per are hover around 50 nanograms per are hover around 50 nanograms per milliliter now some people might need to milliliter now some people might need to milliliter now some people might need to take more than that on average it takes take more than that on average it takes take more than that on average it takes about 1 000 IUS a vitamin D3 to raise
20:00about 1 000 IUS a vitamin D3 to raise about 1 000 IUS a vitamin D3 to raise blood levels around five nanograms per blood levels around five nanograms per blood levels around five nanograms per ml ml ml so that's just a kind of rough guideline so that's just a kind of rough guideline so that's just a kind of rough guideline but again a blood test is absolutely but again a blood test is absolutely but again a blood test is absolutely essential for vitamin D3 in terms of essential for vitamin D3 in terms of essential for vitamin D3 in terms of figuring out the optimal everyone's figuring out the optimal everyone's figuring out the optimal everyone's different so again the range to be in different so again the range to be in different so again the range to be in ideally would be 40 to 60 nanograms per ideally would be 40 to 60 nanograms per ideally would be 40 to 60 nanograms per milliliter most people can get that with milliliter most people can get that with milliliter most people can get that with around four to five thousand IUS a day around four to five thousand IUS a day around four to five thousand IUS a day perhaps some people live close to the perhaps some people live close to the perhaps some people live close to the tropics and they're out in the sun a lot tropics and they're out in the sun a lot tropics and they're out in the sun a lot and they maybe require less but again and they maybe require less but again and they maybe require less but again only a blood test is going to tell you only a blood test is going to tell you only a blood test is going to tell you that information with respect to vitamin that information with respect to vitamin that information with respect to vitamin sorry with omega-3 and I talked about sorry with omega-3 and I talked about sorry with omega-3 and I talked about the omega-3 index and I have measured the omega-3 index and I have measured the omega-3 index and I have measured mine the company that does that is Omega mine the company that does that is Omega mine the company that does that is Omega Quant and they're really good because Quant and they're really good because Quant and they're really good because they do the it's a long-term marker of they do the it's a long-term marker of they do the it's a long-term marker of Omega-3 most all of the studies that Omega-3 most all of the studies that Omega-3 most all of the studies that have been done using and looking at the have been done using and looking at the have been done using and looking at the omega-3 index have shown that an omega-3 omega-3 index have shown that an omega-3 omega-3 index have shown that an omega-3 index of eight percent or more is ideal index of eight percent or more is ideal index of eight percent or more is ideal with respect to lower all-cause
21:00with respect to lower all-cause with respect to lower all-cause mortality a 50 dementia risk on and on mortality a 50 dementia risk on and on mortality a 50 dementia risk on and on in terms of health status so many in terms of health status so many in terms of health status so many Americans unfortunately as I mentioned Americans unfortunately as I mentioned Americans unfortunately as I mentioned are have an omega-3 index of about four are have an omega-3 index of about four are have an omega-3 index of about four percent percent percent Studies have shown it takes around Studies have shown it takes around Studies have shown it takes around two or so grams of Omega-3 two or so grams of Omega-3 two or so grams of Omega-3 supplementation EPA and DHA per day to supplementation EPA and DHA per day to supplementation EPA and DHA per day to bring someone up from a four percent bring someone up from a four percent bring someone up from a four percent omega-3 index two and eight percent on omega-3 index two and eight percent on omega-3 index two and eight percent on average but again test everyone is average but again test everyone is average but again test everyone is different the best way to know if your different the best way to know if your different the best way to know if your two grams a day is getting you up there two grams a day is getting you up there two grams a day is getting you up there would be to do an omega-3 index test now would be to do an omega-3 index test now would be to do an omega-3 index test now I personally take a pretty large dose of I personally take a pretty large dose of I personally take a pretty large dose of Omega-3 and I do take it throughout the Omega-3 and I do take it throughout the Omega-3 and I do take it throughout the day I take about close to anywhere day I take about close to anywhere day I take about close to anywhere between two to three grams of a higher between two to three grams of a higher between two to three grams of a higher dose of EPA omega-3 which I still get oh dose of EPA omega-3 which I still get oh dose of EPA omega-3 which I still get oh DHA also I have a higher EPA ratio in DHA also I have a higher EPA ratio in DHA also I have a higher EPA ratio in the morning and then in the evening I the morning and then in the evening I the morning and then in the evening I take about two to three grams of a
22:00take about two to three grams of a take about two to three grams of a higher DHA dose so on average I higher DHA dose so on average I higher DHA dose so on average I personally again I take a experimentally personally again I take a experimentally personally again I take a experimentally high dose of Omega-3 and getting high dose of Omega-3 and getting high dose of Omega-3 and getting anywhere between four to six grams a day anywhere between four to six grams a day anywhere between four to six grams a day depending on the day and the reason I depending on the day and the reason I depending on the day and the reason I take it throughout the day is there's take it throughout the day is there's take it throughout the day is there's two reasons behind my rationale it's my two reasons behind my rationale it's my two reasons behind my rationale it's my personal rationale I may be overdoing it personal rationale I may be overdoing it personal rationale I may be overdoing it I may be making things harder on myself I may be making things harder on myself I may be making things harder on myself like science may come out and say oh like science may come out and say oh like science may come out and say oh lean just once you just once a day one lean just once you just once a day one lean just once you just once a day one and done so again this is my personal and done so again this is my personal and done so again this is my personal routine when we take our DHA or EPA routine when we take our DHA or EPA routine when we take our DHA or EPA there are metabolites called specialized there are metabolites called specialized there are metabolites called specialized pro-mediators and these are spms they pro-mediators and these are spms they pro-mediators and these are spms they are are are resolvins medicines protectants their resolvins medicines protectants their resolvins medicines protectants their metabolites that are resolving metabolites that are resolving metabolites that are resolving inflammation and it's been shown that inflammation and it's been shown that inflammation and it's been shown that blood levels do rise after taking a blood levels do rise after taking a blood levels do rise after taking a supplement of Omega-3 DHA and EPA of supplement of Omega-3 DHA and EPA of supplement of Omega-3 DHA and EPA of these spms and so I kind of want a these spms and so I kind of want a these spms and so I kind of want a constant flow of them in my blood in my constant flow of them in my blood in my constant flow of them in my blood in my circulation throughout the day so that's circulation throughout the day so that's circulation throughout the day so that's one reason why I do take it twice a day one reason why I do take it twice a day one reason why I do take it twice a day the other reason is that you mentioned the other reason is that you mentioned the other reason is that you mentioned gut health well
23:00gut health well gut health well there there's evidence that so every there there's evidence that so every there there's evidence that so every time we eat a meal there's something time we eat a meal there's something time we eat a meal there's something called postprandial inflammation called postprandial inflammation called postprandial inflammation the bigger the meal the bigger the the bigger the meal the bigger the the bigger the meal the bigger the effect it's unavoidable okay I mentioned effect it's unavoidable okay I mentioned effect it's unavoidable okay I mentioned metabolism generating its damage these metabolism generating its damage these metabolism generating its damage these oxidative stress products well just oxidative stress products well just oxidative stress products well just eating a meal you're going to have an eating a meal you're going to have an eating a meal you're going to have an inflammatory response and there's no way inflammatory response and there's no way inflammatory response and there's no way around it part of that inflammatory around it part of that inflammatory around it part of that inflammatory response is the release of something response is the release of something response is the release of something from our gut called endotoxin or LPS from our gut called endotoxin or LPS from our gut called endotoxin or LPS it's present in the cell membrane of it's present in the cell membrane of it's present in the cell membrane of bacteria in our gut it's where all the bacteria in our gut it's where all the bacteria in our gut it's where all the microbes are present right and when it microbes are present right and when it microbes are present right and when it gets released into the circulation it's gets released into the circulation it's gets released into the circulation it's inducing an inflammatory response which inducing an inflammatory response which inducing an inflammatory response which also results in an upregulation of low also results in an upregulation of low also results in an upregulation of low density LDL cholesterol protein density LDL cholesterol protein density LDL cholesterol protein production as well which is a whole production as well which is a whole production as well which is a whole other tangent I won't go there today but other tangent I won't go there today but other tangent I won't go there today but um um um there's evidence that omega-3 so there's there's evidence that omega-3 so there's there's evidence that omega-3 so there's clinical evidence that omega-3 blunts clinical evidence that omega-3 blunts clinical evidence that omega-3 blunts that LPS response which is the major that LPS response which is the major that LPS response which is the major part of the inflammatory response from part of the inflammatory response from part of the inflammatory response from the gut so I also like to have the
24:00the gut so I also like to have the the gut so I also like to have the omega-3 with my biggest meal which is in omega-3 with my biggest meal which is in omega-3 with my biggest meal which is in the morning and my other biggest meal the morning and my other biggest meal the morning and my other biggest meal which is in the evening so I also that's which is in the evening so I also that's which is in the evening so I also that's kind of my rationale and kind of my rationale and kind of my rationale and um um in terms of like getting the supplements in terms of like getting the supplements in terms of like getting the supplements looking for a quality supplements looking for a quality supplements looking for a quality supplements there's a variety of third-party testing there's a variety of third-party testing there's a variety of third-party testing sites I like to use a great one pretty sites I like to use a great one pretty sites I like to use a great one pretty comprehensive is consumer lab they test comprehensive is consumer lab they test comprehensive is consumer lab they test a bunch of supplements to look for a bunch of supplements to look for a bunch of supplements to look for Quality contaminants including omega-3 Quality contaminants including omega-3 Quality contaminants including omega-3 and so oftentimes you'll actually be and so oftentimes you'll actually be and so oftentimes you'll actually be able to find cost-effective ways you can able to find cost-effective ways you can able to find cost-effective ways you can get a quality supplement that's not like get a quality supplement that's not like get a quality supplement that's not like the highest cost supplement out there the highest cost supplement out there the highest cost supplement out there international fish oil standards website international fish oil standards website international fish oil standards website ifos is another website specifically ifos is another website specifically ifos is another website specifically focusing on omega-3 fish oil supplements focusing on omega-3 fish oil supplements focusing on omega-3 fish oil supplements it's a lot harder to sift through their it's a lot harder to sift through their it's a lot harder to sift through their data you got to really put some effort data you got to really put some effort data you got to really put some effort in but they're another Resource as well in but they're another Resource as well in but they're another Resource as well so so so okay well I'm glad I'm taking all three okay well I'm glad I'm taking all three okay well I'm glad I'm taking all three of the things that you're recommending I of the things that you're recommending I of the things that you're recommending I do the magnesium and D3 at night and I do the magnesium and D3 at night and I do the magnesium and D3 at night and I do I do very high Omega-3s as well I do I do very high Omega-3s as well I do I do very high Omega-3s as well I unfortunately suffered some traumatic
25:00unfortunately suffered some traumatic unfortunately suffered some traumatic brain injuries when I was in military brain injuries when I was in military brain injuries when I was in military service and actually one of the doctors service and actually one of the doctors service and actually one of the doctors who treats me a doctor who treats me a doctor who treats me a doctor Michael Lewis was a colonel in the Michael Lewis was a colonel in the Michael Lewis was a colonel in the military when he was on active duty but military when he was on active duty but military when he was on active duty but for seven years he led the dod task for seven years he led the dod task for seven years he led the dod task force looking at veteran suicide and force looking at veteran suicide and force looking at veteran suicide and traumatic brain injury and he said the traumatic brain injury and he said the traumatic brain injury and he said the number one indicator that they found in number one indicator that they found in number one indicator that they found in both cases where people were both cases where people were both cases where people were significantly low on Omega-3s and when significantly low on Omega-3s and when significantly low on Omega-3s and when they introduced they introduced they introduced Omega-3s into both populations they saw Omega-3s into both populations they saw Omega-3s into both populations they saw dramatic changes in health outcomes and dramatic changes in health outcomes and dramatic changes in health outcomes and people reversing the suicidal thoughts people reversing the suicidal thoughts people reversing the suicidal thoughts and tendencies so lots of research here and tendencies so lots of research here and tendencies so lots of research here but ever since I've been working with but ever since I've been working with but ever since I've been working with him I take it both and the morning and him I take it both and the morning and him I take it both and the morning and at night time as well glad my the at night time as well glad my the at night time as well glad my the science I'm hearing is the same thing science I'm hearing is the same thing science I'm hearing is the same thing that your research has found as well that your research has found as well that your research has found as well well there's actually a lot of evidence well there's actually a lot of evidence well there's actually a lot of evidence that has emerged over the last decade that has emerged over the last decade that has emerged over the last decade look or maybe more more than not even look or maybe more more than not even look or maybe more more than not even maybe last couple decades looking at maybe last couple decades looking at maybe last couple decades looking at specifically even DHA supplementation
26:00specifically even DHA supplementation specifically even DHA supplementation with respect to TBI and traumatic brain with respect to TBI and traumatic brain with respect to TBI and traumatic brain injury lots of animal studies for one injury lots of animal studies for one injury lots of animal studies for one but also some human studies showing that but also some human studies showing that but also some human studies showing that it really does seem to make a big it really does seem to make a big it really does seem to make a big difference with respect to lowering the difference with respect to lowering the difference with respect to lowering the glass Gap score I think that it's called glass Gap score I think that it's called glass Gap score I think that it's called when they do like they're measuring and when they do like they're measuring and when they do like they're measuring and so omega-3 has been shown to be so omega-3 has been shown to be so omega-3 has been shown to be important for that and interestingly important for that and interestingly important for that and interestingly traumatic brain injury is like a insult traumatic brain injury is like a insult traumatic brain injury is like a insult in real time almost that sort of in real time almost that sort of in real time almost that sort of accelerates brain Aging in the sense accelerates brain Aging in the sense accelerates brain Aging in the sense that it with increasing tbis you have a that it with increasing tbis you have a that it with increasing tbis you have a much higher risk of Alzheimer's disease much higher risk of Alzheimer's disease much higher risk of Alzheimer's disease which is the most common form of which is the most common form of which is the most common form of dementia and and basically blood brain dementia and and basically blood brain dementia and and basically blood brain barrier breakdown this is really barrier breakdown this is really barrier breakdown this is really interesting because blood brain barrier interesting because blood brain barrier interesting because blood brain barrier breakdown seems to be at the core root breakdown seems to be at the core root breakdown seems to be at the core root cause of all forms of dementia including cause of all forms of dementia including cause of all forms of dementia including Alzheimer's disease and TBI also causes Alzheimer's disease and TBI also causes Alzheimer's disease and TBI also causes that the apoe4 allele the biggest that the apoe4 allele the biggest that the apoe4 allele the biggest genetic risk factor for Alzheimer's genetic risk factor for Alzheimer's genetic risk factor for Alzheimer's disease causes blood brain barrier disease causes blood brain barrier disease causes blood brain barrier breakdown type 2 diabetes one of the breakdown type 2 diabetes one of the breakdown type 2 diabetes one of the major lifestyle factors that increases
27:00major lifestyle factors that increases major lifestyle factors that increases the risk of Alzheimer's disease also the risk of Alzheimer's disease also the risk of Alzheimer's disease also breaks down the blood-brain barrier and breaks down the blood-brain barrier and breaks down the blood-brain barrier and this is what's so interesting John is this is what's so interesting John is this is what's so interesting John is that there is a transporter in the brain that there is a transporter in the brain that there is a transporter in the brain that transports DHA into the brain a that transports DHA into the brain a that transports DHA into the brain a certain form of DHA phospholipid form certain form of DHA phospholipid form certain form of DHA phospholipid form it's called mfsd2a and those it's called mfsd2a and those it's called mfsd2a and those Transporters when you disrupt them the Transporters when you disrupt them the Transporters when you disrupt them the blood-brain barrier breaks down and also blood-brain barrier breaks down and also blood-brain barrier breaks down and also TBI those Transporters go away with TBI those Transporters go away with TBI those Transporters go away with aging they go away but supplementation aging they go away but supplementation aging they go away but supplementation with DHA at least in animal studies has with DHA at least in animal studies has with DHA at least in animal studies has shown to increase those Transporters in shown to increase those Transporters in shown to increase those Transporters in other words they're responding when other words they're responding when other words they're responding when you're bringing in more omega-3 the you're bringing in more omega-3 the you're bringing in more omega-3 the brain is bonding by going I need to brain is bonding by going I need to brain is bonding by going I need to increase this transporter to get more of increase this transporter to get more of increase this transporter to get more of that DHA into the brain so there's a lot that DHA into the brain so there's a lot that DHA into the brain so there's a lot of what's called mechanistic insight of what's called mechanistic insight of what's called mechanistic insight into into into partly why the DHA supplementation is so partly why the DHA supplementation is so partly why the DHA supplementation is so important not only for prevention of important not only for prevention of important not only for prevention of dementia and Alzheimer's disease but dementia and Alzheimer's disease but dementia and Alzheimer's disease but also for people that have undergone a also for people that have undergone a also for people that have undergone a traumatic brain injury or that are in traumatic brain injury or that are in traumatic brain injury or that are in some sort of Lifestyle like the military some sort of Lifestyle like the military some sort of Lifestyle like the military or combat of sports should be absolutely
28:00or combat of sports should be absolutely or combat of sports should be absolutely focusing on making sure they are taking focusing on making sure they are taking focusing on making sure they are taking their omega-3 and getting enough of the their omega-3 and getting enough of the their omega-3 and getting enough of the DHA omega-3 in in their diet DHA omega-3 in in their diet DHA omega-3 in in their diet yeah and then that's if you want to go yeah and then that's if you want to go yeah and then that's if you want to go back to sleep and exercise I know that back to sleep and exercise I know that back to sleep and exercise I know that sleep is extremely important because sleep is extremely important because sleep is extremely important because it's the cleansing mechanism where it's the cleansing mechanism where it's the cleansing mechanism where you're getting rid of the amyloids black you're getting rid of the amyloids black you're getting rid of the amyloids black and it's getting flushed and if you're and it's getting flushed and if you're and it's getting flushed and if you're not getting enough sleep which happens not getting enough sleep which happens not getting enough sleep which happens to a lot of people who've gone through to a lot of people who've gone through to a lot of people who've gone through traumatic situations or traumatic brain traumatic situations or traumatic brain traumatic situations or traumatic brain injuries you're not flushing injuries you're not flushing injuries you're not flushing the system and a lot of it ends up the system and a lot of it ends up the system and a lot of it ends up building up which as you can then lead building up which as you can then lead building up which as you can then lead to Alzheimer's and dimension to Alzheimer's and dimension to Alzheimer's and dimension ALS and other things ALS and other things ALS and other things so we'll get this John the when the so we'll get this John the when the so we'll get this John the when the blood-brain barrier breaks down your blood-brain barrier breaks down your blood-brain barrier breaks down your body your brain isn't official isn't body your brain isn't official isn't body your brain isn't official isn't efficiently flushing those amyloid efficiently flushing those amyloid efficiently flushing those amyloid Aggregates and other debris out of the Aggregates and other debris out of the Aggregates and other debris out of the brain brain brain even when you sleep and so fixing the even when you sleep and so fixing the even when you sleep and so fixing the blood-brain barrier is again at the root blood-brain barrier is again at the root blood-brain barrier is again at the root it's one thing it's if you think about
29:00it's one thing it's if you think about it's one thing it's if you think about it like if your blood brain barrier it's it like if your blood brain barrier it's it like if your blood brain barrier it's made of vasculature and if it's made of vasculature and if it's made of vasculature and if it's compromised how are you going to be compromised how are you going to be compromised how are you going to be squirting the stuff into the brain to squirting the stuff into the brain to squirting the stuff into the brain to wash it out right when the vasculature wash it out right when the vasculature wash it out right when the vasculature is falling apart yes sleep is key you're is falling apart yes sleep is key you're is falling apart yes sleep is key you're absolutely right it's one of the main absolutely right it's one of the main absolutely right it's one of the main times that our brain is squirting the times that our brain is squirting the times that our brain is squirting the cerebral spinal fluid through the brain cerebral spinal fluid through the brain cerebral spinal fluid through the brain or the lymphatic system is active to to or the lymphatic system is active to to or the lymphatic system is active to to rinse out all those toxins but again rinse out all those toxins but again rinse out all those toxins but again it's even it's less efficient in people it's even it's less efficient in people it's even it's less efficient in people that have done undergone a TBI or do that have done undergone a TBI or do that have done undergone a TBI or do have Alzheimer's disease and their blood have Alzheimer's disease and their blood have Alzheimer's disease and their blood brain Breakers compromised and so it brain Breakers compromised and so it brain Breakers compromised and so it becomes a vicious cycle right because becomes a vicious cycle right because becomes a vicious cycle right because then you're not getting rid of the then you're not getting rid of the then you're not getting rid of the amyloid and it's accumulating more and amyloid and it's accumulating more and amyloid and it's accumulating more and more and so it's probably one of the more and so it's probably one of the more and so it's probably one of the reasons why TBI does increase reasons why TBI does increase reasons why TBI does increase Alzheimer's disease risk is the blood Alzheimer's disease risk is the blood Alzheimer's disease risk is the blood brain barrier breakdown and the fact brain barrier breakdown and the fact brain barrier breakdown and the fact that they're not efficiently cleaning that they're not efficiently cleaning that they're not efficiently cleaning out the amyloid as well as people that out the amyloid as well as people that out the amyloid as well as people that don't have that basically breakdown of don't have that basically breakdown of don't have that basically breakdown of the blood-brain barrier the blood-brain barrier the blood-brain barrier now you're absolutely right and it's now you're absolutely right and it's now you're absolutely right and it's something that because I've had these something that because I've had these something that because I've had these things I have put a lot of effort and things I have put a lot of effort and things I have put a lot of effort and time studying because I'm trying to do time studying because I'm trying to do time studying because I'm trying to do everything I can now to make sure I
30:00everything I can now to make sure I everything I can now to make sure I don't have a long-term repercussions don't have a long-term repercussions don't have a long-term repercussions that I think through that I think through that I think through the blood testing work that I get done the blood testing work that I get done the blood testing work that I get done and the supplementation and the Sleep and the supplementation and the Sleep and the supplementation and the Sleep hygiene and other things I'm trying to hygiene and other things I'm trying to hygiene and other things I'm trying to make sure I'm not going to have these make sure I'm not going to have these make sure I'm not going to have these issues later on in life Rhonda we've issues later on in life Rhonda we've issues later on in life Rhonda we've just Deep dive on a couple of very just Deep dive on a couple of very just Deep dive on a couple of very important areas for the audience if I important areas for the audience if I important areas for the audience if I have time I might come and revisit a few have time I might come and revisit a few have time I might come and revisit a few of those but I know one of the things of those but I know one of the things of those but I know one of the things that the audience really wanted to hear that the audience really wanted to hear that the audience really wanted to hear about is right now exposure to about is right now exposure to about is right now exposure to temperature is extreme temperature temperature is extreme temperature temperature is extreme temperature really seems to be the rage and we both really seems to be the rage and we both really seems to be the rage and we both know that temperature is a powerful know that temperature is a powerful know that temperature is a powerful stimulus and I wanted to ask you could stimulus and I wanted to ask you could stimulus and I wanted to ask you could you go into a little bit of how do cold you go into a little bit of how do cold you go into a little bit of how do cold and Heat and Heat and Heat kind of overlap when we subject kind of overlap when we subject kind of overlap when we subject ourselves to them and then what is the ourselves to them and then what is the ourselves to them and then what is the where do you find the differences where do you find the differences where do you find the differences between the two different stressors the between the two different stressors the between the two different stressors the idea behind exposing ourselves to idea behind exposing ourselves to idea behind exposing ourselves to intermittent stress
31:00intermittent stress intermittent stress it is it is it is beneficial in many ways because beneficial in many ways because beneficial in many ways because we have all the buttons waiting to be we have all the buttons waiting to be we have all the buttons waiting to be pushed their stress response genes they pushed their stress response genes they pushed their stress response genes they react to stress and it's something that react to stress and it's something that react to stress and it's something that throughout human history we've pushed throughout human history we've pushed throughout human history we've pushed these buttons from the times of these buttons from the times of these buttons from the times of our physical exertion hunting trying to our physical exertion hunting trying to our physical exertion hunting trying to get food for our families right or get food for our families right or get food for our families right or running from a threat that was the running from a threat that was the running from a threat that was the physical activity type of intermittent physical activity type of intermittent physical activity type of intermittent stress exercise right there's periods of stress exercise right there's periods of stress exercise right there's periods of not eating food didn't always have not eating food didn't always have not eating food didn't always have instacart and basically get to let our instacart and basically get to let our instacart and basically get to let our groceries delivered to our door whenever groceries delivered to our door whenever groceries delivered to our door whenever we want it that's another type of we want it that's another type of we want it that's another type of intermittent stress like periods of not intermittent stress like periods of not intermittent stress like periods of not eating right eating right eating right and also weave throughout our human and also weave throughout our human and also weave throughout our human history eaten plants these are plants history eaten plants these are plants history eaten plants these are plants that have compounds in them like that have compounds in them like that have compounds in them like sulforaphane present in in cruciferous sulforaphane present in in cruciferous sulforaphane present in in cruciferous vegetables like broccoli Sprouts or vegetables like broccoli Sprouts or vegetables like broccoli Sprouts or Resveratrol present in the skin of Resveratrol present in the skin of Resveratrol present in the skin of grapes or curcumin in the turmeric root
32:00grapes or curcumin in the turmeric root grapes or curcumin in the turmeric root like these are compounds that are like these are compounds that are like these are compounds that are produced by plants to ward off insects produced by plants to ward off insects produced by plants to ward off insects to ward off fungi they're toxic to those to ward off fungi they're toxic to those to ward off fungi they're toxic to those animals but when humans ingest them they animals but when humans ingest them they animals but when humans ingest them they activate stress response pathways activate stress response pathways activate stress response pathways so we have a whole host of genes in our so we have a whole host of genes in our so we have a whole host of genes in our body that are just sitting around body that are just sitting around body that are just sitting around waiting to be turned on by some types of waiting to be turned on by some types of waiting to be turned on by some types of what's called intermittent stress this what's called intermittent stress this what's called intermittent stress this is actually good forms of stress now is actually good forms of stress now is actually good forms of stress now there's obviously chronic stress when we there's obviously chronic stress when we there's obviously chronic stress when we think of the word stress we usually think of the word stress we usually think of the word stress we usually think of rest the bad types of stress or think of rest the bad types of stress or think of rest the bad types of stress or the kind of stress Financial stress the kind of stress Financial stress the kind of stress Financial stress social stress relationship stress the social stress relationship stress the social stress relationship stress the emotional stress psychological stress emotional stress psychological stress emotional stress psychological stress the kind of PTSD kind of stress right the kind of PTSD kind of stress right the kind of PTSD kind of stress right those are The Chronic types of stress those are The Chronic types of stress those are The Chronic types of stress that are causing rumination they're that are causing rumination they're that are causing rumination they're causing the inflammatory response to causing the inflammatory response to causing the inflammatory response to increase it's not the good type of increase it's not the good type of increase it's not the good type of stress whereas these short bursts of stress whereas these short bursts of stress whereas these short bursts of like intense like stress from exercise like intense like stress from exercise like intense like stress from exercise or also from the heat so that's another or also from the heat so that's another or also from the heat so that's another type of intermittent stress and cold is type of intermittent stress and cold is type of intermittent stress and cold is also another type of intermittent stress
33:00also another type of intermittent stress also another type of intermittent stress and you ask how these types of stressors and you ask how these types of stressors and you ask how these types of stressors overlap there's a lot of contrast there overlap there's a lot of contrast there overlap there's a lot of contrast there for sure and a little bit of similarity for sure and a little bit of similarity for sure and a little bit of similarity as well and the similarity as well and the similarity as well and the similarity has to do with what I was talking about has to do with what I was talking about has to do with what I was talking about we have these genes they're called we have these genes they're called we have these genes they're called stress response genes and they stress response genes and they stress response genes and they oftentimes are genes that activate oftentimes are genes that activate oftentimes are genes that activate antioxidant Pathways they're helping antioxidant Pathways they're helping antioxidant Pathways they're helping negate some of the oxidative stress that negate some of the oxidative stress that negate some of the oxidative stress that happens just from normal aging normal happens just from normal aging normal happens just from normal aging normal metabolism but also from other things metabolism but also from other things metabolism but also from other things like air pollution and ionizing like air pollution and ionizing like air pollution and ionizing radiation and factors that are a little radiation and factors that are a little radiation and factors that are a little bit external to us right bit external to us right bit external to us right well there's also activation of well there's also activation of well there's also activation of anti-inflammatory Pathways Pathways that anti-inflammatory Pathways Pathways that anti-inflammatory Pathways Pathways that are negating inflammation because when are negating inflammation because when are negating inflammation because when you do expose your body to this you do expose your body to this you do expose your body to this short-term stressor it does release a short-term stressor it does release a short-term stressor it does release a little bit of an inflammatory response little bit of an inflammatory response little bit of an inflammatory response but the body responds in such a way that but the body responds in such a way that but the body responds in such a way that it produces anti-inflammatory molecules it produces anti-inflammatory molecules it produces anti-inflammatory molecules often cytokines and other molecules to a often cytokines and other molecules to a often cytokines and other molecules to a more robust degree such that the net more robust degree such that the net more robust degree such that the net effect is anti-inflammatory right and
34:00effect is anti-inflammatory right and effect is anti-inflammatory right and it's last it's a lasting effect there's it's last it's a lasting effect there's it's last it's a lasting effect there's other stress response Pathways that have other stress response Pathways that have other stress response Pathways that have to do with repairing damage DNA damage to do with repairing damage DNA damage to do with repairing damage DNA damage or getting rid of stuff cellular debris or getting rid of stuff cellular debris or getting rid of stuff cellular debris things floating around inside cells well things floating around inside cells well things floating around inside cells well one of the stress response Pathways is one of the stress response Pathways is one of the stress response Pathways is also activated by many stressors also activated by many stressors also activated by many stressors including temperature changes and including temperature changes and including temperature changes and they're called heat shock proteins they're called heat shock proteins they're called heat shock proteins heat shock proteins as their name heat shock proteins as their name heat shock proteins as their name implies they do robustly respond to implies they do robustly respond to implies they do robustly respond to elevations in core body temperature elevations in core body temperature elevations in core body temperature whether we're talking about from whether we're talking about from whether we're talking about from physical activity like exercise that physical activity like exercise that physical activity like exercise that elevates core body temperature we're elevates core body temperature we're elevates core body temperature we're talking about the ambient temperature talking about the ambient temperature talking about the ambient temperature change like sitting in a sauna a dry hot change like sitting in a sauna a dry hot change like sitting in a sauna a dry hot sauna or even an infrared sauna we're sauna or even an infrared sauna we're sauna or even an infrared sauna we're sitting in a hot tub or hot bath these sitting in a hot tub or hot bath these sitting in a hot tub or hot bath these are also increasing in temperature and are also increasing in temperature and are also increasing in temperature and they increase the production of they increase the production of they increase the production of something called heat shock proteins something called heat shock proteins something called heat shock proteins heat check proteins basically help our heat check proteins basically help our heat check proteins basically help our proteins inside of ourselves maintain
35:00proteins inside of ourselves maintain proteins inside of ourselves maintain their proper three-dimensional shape so their proper three-dimensional shape so their proper three-dimensional shape so that they're not aggregating together so that they're not aggregating together so that they're not aggregating together so heat proteins play an important role you heat proteins play an important role you heat proteins play an important role you mentioned amyloid plaques earlier well mentioned amyloid plaques earlier well mentioned amyloid plaques earlier well amyloid beta plaques amyloid beta plaques amyloid beta plaques form because they basically start to form because they basically start to form because they basically start to become misfolded and when they become become misfolded and when they become become misfolded and when they become misfolded they aren't cleared out misfolded they aren't cleared out misfolded they aren't cleared out properly we our system has a way of properly we our system has a way of properly we our system has a way of getting rid of proteins and that doesn't getting rid of proteins and that doesn't getting rid of proteins and that doesn't happen and so they start to Aggregate happen and so they start to Aggregate happen and so they start to Aggregate and form plaques this can happen in the and form plaques this can happen in the and form plaques this can happen in the brain in the terms of amyloid beta brain in the terms of amyloid beta brain in the terms of amyloid beta plaques it can happen in the plaques it can happen in the plaques it can happen in the cardiovascular system as well so heat cardiovascular system as well so heat cardiovascular system as well so heat shock proteins play a role in preventing shock proteins play a role in preventing shock proteins play a role in preventing that aggregation and helping these that aggregation and helping these that aggregation and helping these proteins basically stay in their proper proteins basically stay in their proper proteins basically stay in their proper shape and form shape and form shape and form heat check proteins are activated by heat check proteins are activated by heat check proteins are activated by cold as well because they respond to cold as well because they respond to cold as well because they respond to stress not just temperature temperature stress not just temperature temperature stress not just temperature temperature does robustly activate them but cold does robustly activate them but cold does robustly activate them but cold stress can also activate heat check stress can also activate heat check stress can also activate heat check proteins proteins proteins so I think that's one overlap between I so I think that's one overlap between I so I think that's one overlap between I would say the heat stress and the cold would say the heat stress and the cold would say the heat stress and the cold stress these two types of temperature stress these two types of temperature stress these two types of temperature intermittent stress forms another
36:00intermittent stress forms another intermittent stress forms another overlap between the two would be the overlap between the two would be the overlap between the two would be the release of what's called Nora release of what's called Nora release of what's called Nora epinephrine so norepinephrine is it's a epinephrine so norepinephrine is it's a epinephrine so norepinephrine is it's a hormone that is produced in in hormone that is produced in in hormone that is produced in in circulation and it regulates regulates circulation and it regulates regulates circulation and it regulates regulates everything from basal constriction to everything from basal constriction to everything from basal constriction to heart rate but it's also a heart rate but it's also a heart rate but it's also a neurotransmitter that can produce be neurotransmitter that can produce be neurotransmitter that can produce be produced in the brain now cold exposure produced in the brain now cold exposure produced in the brain now cold exposure robustly activates norepinephrine and it robustly activates norepinephrine and it robustly activates norepinephrine and it is partly also one of those things that is partly also one of those things that is partly also one of those things that is a stress response right the stress is a stress response right the stress is a stress response right the stress kind of activates it which is why heat kind of activates it which is why heat kind of activates it which is why heat also activates norepinephrine cold very also activates norepinephrine cold very also activates norepinephrine cold very robustly activates it and in the brain robustly activates it and in the brain robustly activates it and in the brain it cold exposure in the brain it's it cold exposure in the brain it's it cold exposure in the brain it's norepinephrine and you can also measure norepinephrine and you can also measure norepinephrine and you can also measure that in plasma and anywhere literally 20 that in plasma and anywhere literally 20 that in plasma and anywhere literally 20 seconds at like 40 degree Fahrenheit seconds at like 40 degree Fahrenheit seconds at like 40 degree Fahrenheit water can increase it twofold so those water can increase it twofold so those water can increase it twofold so those are some overlaps there's also some are some overlaps there's also some are some overlaps there's also some contrasting effects so for example contrasting effects so for example contrasting effects so for example heat stress increases vasodilation this
37:00heat stress increases vasodilation this heat stress increases vasodilation this is blood flow whereas cold causes is blood flow whereas cold causes is blood flow whereas cold causes vasoconstriction sort of does the vasoconstriction sort of does the vasoconstriction sort of does the opposite but when it comes to some of opposite but when it comes to some of opposite but when it comes to some of the similarities I would say those are the similarities I would say those are the similarities I would say those are some of the top factors that come to my some of the top factors that come to my some of the top factors that come to my mind with respect to like going from hot mind with respect to like going from hot mind with respect to like going from hot to cold we can get into that a little to cold we can get into that a little to cold we can get into that a little bit but there are some cultures that do bit but there are some cultures that do bit but there are some cultures that do practice that for example Finland where practice that for example Finland where practice that for example Finland where saunas are ubiquitous they're very saunas are ubiquitous they're very saunas are ubiquitous they're very common most people have Asana personal common most people have Asana personal common most people have Asana personal sauna at their home and there's public sauna at their home and there's public sauna at their home and there's public saunas that people can freely use them saunas that people can freely use them saunas that people can freely use them as well a lot of the fins also go from as well a lot of the fins also go from as well a lot of the fins also go from the hot sauna into the cold and they the hot sauna into the cold and they the hot sauna into the cold and they kind of do that back and forth as well kind of do that back and forth as well kind of do that back and forth as well not a lot of science looking at that not a lot of science looking at that not a lot of science looking at that there's a little bit it is something there's a little bit it is something there's a little bit it is something that is commonly practiced in some that is commonly practiced in some that is commonly practiced in some cultures like Finland and also I think cultures like Finland and also I think cultures like Finland and also I think Russia as well Russia as well Russia as well and I'd be interested in understanding and I'd be interested in understanding and I'd be interested in understanding what led to your interest in saunas to what led to your interest in saunas to what led to your interest in saunas to begin with begin with begin with my answer will probably surprise you so my answer will probably surprise you so my answer will probably surprise you so my interest in saunas began back in my interest in saunas began back in my interest in saunas began back in around 2009 when I was a graduate around 2009 when I was a graduate around 2009 when I was a graduate student trying to eagerly earn my PhD
38:00student trying to eagerly earn my PhD student trying to eagerly earn my PhD and I lived in an apartment a studio and I lived in an apartment a studio and I lived in an apartment a studio apartment across the street from a YMCA apartment across the street from a YMCA apartment across the street from a YMCA and so on my graduate student stipend and so on my graduate student stipend and so on my graduate student stipend which was not very much I was able to which was not very much I was able to which was not very much I was able to get a reasonable membership to the YMCA get a reasonable membership to the YMCA get a reasonable membership to the YMCA and so I would go over there and they and so I would go over there and they and so I would go over there and they had a sauna and I would use the sauna in had a sauna and I would use the sauna in had a sauna and I would use the sauna in the mornings before I would go into my the mornings before I would go into my the mornings before I would go into my research lab before I would do my research lab before I would do my research lab before I would do my experiments for the day experiments for the day experiments for the day and graduate school is a very stressful and graduate school is a very stressful and graduate school is a very stressful time as anyone who is pursuing a higher time as anyone who is pursuing a higher time as anyone who is pursuing a higher degree can attest it's extremely degree can attest it's extremely degree can attest it's extremely stressful in the Natural Sciences field stressful in the Natural Sciences field stressful in the Natural Sciences field experiments fail all the time and you experiments fail all the time and you experiments fail all the time and you have to change protocols you have to get have to change protocols you have to get have to change protocols you have to get things right it's a lot of stress things right it's a lot of stress things right it's a lot of stress and so what I really began to notice is and so what I really began to notice is and so what I really began to notice is that my going to the sauna before going that my going to the sauna before going that my going to the sauna before going into the lab was affecting my anxiety into the lab was affecting my anxiety into the lab was affecting my anxiety and my ability to cope with the stress and my ability to cope with the stress and my ability to cope with the stress that I was experiencing from being a that I was experiencing from being a that I was experiencing from being a graduate student and it was quite
39:00graduate student and it was quite graduate student and it was quite noticeable in fact so noticeable that I noticeable in fact so noticeable that I noticeable in fact so noticeable that I was convinced that there was something was convinced that there was something was convinced that there was something going on in my brain the sauna was going on in my brain the sauna was going on in my brain the sauna was affecting me somehow and so I started to affecting me somehow and so I started to affecting me somehow and so I started to read into this science trying to look read into this science trying to look read into this science trying to look and understand how is it possible the and understand how is it possible the and understand how is it possible the sauna could be affecting my mood how is sauna could be affecting my mood how is sauna could be affecting my mood how is it affecting my ability to cope with it affecting my ability to cope with it affecting my ability to cope with stress my anxiety level and at the time stress my anxiety level and at the time stress my anxiety level and at the time I was connecting some dots and there I was connecting some dots and there I was connecting some dots and there wasn't a direct it wasn't like there was wasn't a direct it wasn't like there was wasn't a direct it wasn't like there was a direct study looking at the effect of a direct study looking at the effect of a direct study looking at the effect of sauna on anxiety or even depression sauna on anxiety or even depression sauna on anxiety or even depression which also kind of goes hand in hand a which also kind of goes hand in hand a which also kind of goes hand in hand a little bit with anxiety and since then little bit with anxiety and since then little bit with anxiety and since then there has been some research but back there has been some research but back there has been some research but back then there wasn't and so at the time I then there wasn't and so at the time I then there wasn't and so at the time I was kind of looking into to the fact was kind of looking into to the fact was kind of looking into to the fact that the sauna potently releases beta that the sauna potently releases beta that the sauna potently releases beta endorphins those are the feel-good endorphins those are the feel-good endorphins those are the feel-good opioids that we produce in our brain opioids that we produce in our brain opioids that we produce in our brain that we produce them when we laugh at a that we produce them when we laugh at a that we produce them when we laugh at a joke or we give someone we love a hug or joke or we give someone we love a hug or joke or we give someone we love a hug or a kiss or we're experiencing joy we make a kiss or we're experiencing joy we make a kiss or we're experiencing joy we make we dump out beta endorphins well you
40:00we dump out beta endorphins well you we dump out beta endorphins well you also dump out beta endorphins when also dump out beta endorphins when also dump out beta endorphins when you're exercising or when you use the you're exercising or when you use the you're exercising or when you use the sauna but probably the most interesting sauna but probably the most interesting sauna but probably the most interesting thing I was coming across at the time thing I was coming across at the time thing I was coming across at the time was that actually when you are in the was that actually when you are in the was that actually when you are in the sauna or saying sauna because it's what sauna or saying sauna because it's what sauna or saying sauna because it's what a lot of the Sciences focuses on is what a lot of the Sciences focuses on is what a lot of the Sciences focuses on is what I personally was doing at the time but I personally was doing at the time but I personally was doing at the time but there are other forms or modalities of there are other forms or modalities of there are other forms or modalities of heat stress like hot tubs or even hot heat stress like hot tubs or even hot heat stress like hot tubs or even hot baths right or exercise right exercise baths right or exercise right exercise baths right or exercise right exercise elevating core body temperature when you elevating core body temperature when you elevating core body temperature when you are when you're getting hot you are are when you're getting hot you are are when you're getting hot you are physically uncomfortable it feels physically uncomfortable it feels physically uncomfortable it feels uncomfortable you don't feel good you're uncomfortable you don't feel good you're uncomfortable you don't feel good you're like this feels terrible like I'm high I like this feels terrible like I'm high I like this feels terrible like I'm high I want to get out oh I hate it same goes want to get out oh I hate it same goes want to get out oh I hate it same goes when you're working out it's like that when you're working out it's like that when you're working out it's like that feeling and uncomfortable feeling well feeling and uncomfortable feeling well feeling and uncomfortable feeling well there's another opioid that our brain there's another opioid that our brain there's another opioid that our brain produces in response to heat it's called produces in response to heat it's called produces in response to heat it's called dinorphan and dinorphin is the dinorphan and dinorphin is the dinorphan and dinorphin is the counteroposite of endorphin dinorphin is counteroposite of endorphin dinorphin is counteroposite of endorphin dinorphin is responsible for that uncomfortable responsible for that uncomfortable responsible for that uncomfortable feeling that feeling of discomfort feeling that feeling of discomfort feeling that feeling of discomfort it binds to a different receptor in our it binds to a different receptor in our it binds to a different receptor in our brain than the beta endorphin it binds brain than the beta endorphin it binds brain than the beta endorphin it binds to a receptor called the Kappa opioid
41:00to a receptor called the Kappa opioid to a receptor called the Kappa opioid receptor and when it does that this receptor and when it does that this receptor and when it does that this actually affects the whole endorphin actually affects the whole endorphin actually affects the whole endorphin system it affects the receptors that system it affects the receptors that system it affects the receptors that endorphins bind to by basically endorphins bind to by basically endorphins bind to by basically increasing them and making them more increasing them and making them more increasing them and making them more sensitive to endorphin it's a feedback sensitive to endorphin it's a feedback sensitive to endorphin it's a feedback loop often times in biology you'll find loop often times in biology you'll find loop often times in biology you'll find this feedback loops are very common and this feedback loops are very common and this feedback loops are very common and it's the body's way of trying to it's the body's way of trying to it's the body's way of trying to maintain homeostasis the body is going maintain homeostasis the body is going maintain homeostasis the body is going oh I've got this uncomfortable thing I oh I've got this uncomfortable thing I oh I've got this uncomfortable thing I better counter that by making my better counter that by making my better counter that by making my receptors respond better the Good receptors respond better the Good receptors respond better the Good Feeling one that way I'm not always Feeling one that way I'm not always Feeling one that way I'm not always feeling so uncomfortable right the same feeling so uncomfortable right the same feeling so uncomfortable right the same goes with the reason you're making goes with the reason you're making goes with the reason you're making dinorphin is because it cools the body dinorphin is because it cools the body dinorphin is because it cools the body down your body is hot and your body's down your body is hot and your body's down your body is hot and your body's responding to that heat by going I need responding to that heat by going I need responding to that heat by going I need to cool it down dinorphan plays the role to cool it down dinorphan plays the role to cool it down dinorphan plays the role in this central nervous system for in this central nervous system for in this central nervous system for helping some of that cooling effect helping some of that cooling effect helping some of that cooling effect happen and so I came up with this happen and so I came up with this happen and so I came up with this hypothesis that through the heat stress hypothesis that through the heat stress hypothesis that through the heat stress my endorphin system was now sensitized my endorphin system was now sensitized my endorphin system was now sensitized days later in other words when I was days later in other words when I was days later in other words when I was getting a little hit of my endorphin I
42:00getting a little hit of my endorphin I getting a little hit of my endorphin I was feeling it better I was it was a was feeling it better I was it was a was feeling it better I was it was a greater effect and it was lasting longer greater effect and it was lasting longer greater effect and it was lasting longer I published a review article in 2022 in I published a review article in 2022 in I published a review article in 2022 in the Journal of experimental gerontology the Journal of experimental gerontology the Journal of experimental gerontology where I talk all about the many health where I talk all about the many health where I talk all about the many health benefits of the sauna and how it can benefits of the sauna and how it can benefits of the sauna and how it can improve and extend our health span and improve and extend our health span and improve and extend our health span and part of that I talked about this part of that I talked about this part of that I talked about this endorphin pathway but since then there's endorphin pathway but since then there's endorphin pathway but since then there's been a lot of data looking at the effect been a lot of data looking at the effect been a lot of data looking at the effect of heat stress in the form of actually of heat stress in the form of actually of heat stress in the form of actually infrared radiation so infrared saunas infrared radiation so infrared saunas infrared radiation so infrared saunas typically don't get as hot as typically don't get as hot as typically don't get as hot as traditional saunas many of the health traditional saunas many of the health traditional saunas many of the health benefits from traditional saunas happen benefits from traditional saunas happen benefits from traditional saunas happen around around around 174 I would say to 179 degree Fahrenheit 174 I would say to 179 degree Fahrenheit 174 I would say to 179 degree Fahrenheit 20 minutes set that temperature in terms 20 minutes set that temperature in terms 20 minutes set that temperature in terms of looking at benefits on cardiovascular of looking at benefits on cardiovascular of looking at benefits on cardiovascular related mortality lower up to a 50 related mortality lower up to a 50 related mortality lower up to a 50 percent lower cardiovascular mortality percent lower cardiovascular mortality percent lower cardiovascular mortality using that four times a week all cause using that four times a week all cause using that four times a week all cause mortality 40 percent lower and other mortality 40 percent lower and other mortality 40 percent lower and other benefits well infrared saunas benefits well infrared saunas benefits well infrared saunas only get up to about 140 degrees
43:00only get up to about 140 degrees only get up to about 140 degrees Fahrenheit they use a different way to Fahrenheit they use a different way to Fahrenheit they use a different way to to heat up the body they're using to heat up the body they're using to heat up the body they're using infrared wavelength so infrared infrared wavelength so infrared infrared wavelength so infrared radiation and so there's been some radiation and so there's been some radiation and so there's been some research first came out of Dr Charles research first came out of Dr Charles research first came out of Dr Charles razon's lab I had him on the podcast razon's lab I had him on the podcast razon's lab I had him on the podcast several years ago phenomenal guy several years ago phenomenal guy several years ago phenomenal guy brilliant and he had done a pilot brilliant and he had done a pilot brilliant and he had done a pilot randomized controlled trial looking at randomized controlled trial looking at randomized controlled trial looking at heat stress and they use this kind of heat stress and they use this kind of heat stress and they use this kind of funny device that was an infrared device funny device that was an infrared device funny device that was an infrared device that basically would Elevate core body that basically would Elevate core body that basically would Elevate core body temperature to a pretty much feverish temperature to a pretty much feverish temperature to a pretty much feverish state so people were elevating their state so people were elevating their state so people were elevating their core body temperature I think about two core body temperature I think about two core body temperature I think about two degrees and so they were getting up to degrees and so they were getting up to degrees and so they were getting up to about 100 degrees Fahrenheit Body temp about 100 degrees Fahrenheit Body temp about 100 degrees Fahrenheit Body temp close to 101 and close to 101 and close to 101 and they had a placebo or sham control that they had a placebo or sham control that they had a placebo or sham control that would basically just heat the pressure would basically just heat the pressure would basically just heat the pressure up just a little bit but it wasn't like up just a little bit but it wasn't like up just a little bit but it wasn't like getting them it wasn't getting it was getting them it wasn't getting it was getting them it wasn't getting it was enough to make them think they were enough to make them think they were enough to make them think they were getting the treatment right a placebo getting the treatment right a placebo getting the treatment right a placebo control and what he found was just a control and what he found was just a control and what he found was just a single treatment of that had a robust single treatment of that had a robust single treatment of that had a robust antidepressant response in people with
44:00antidepressant response in people with antidepressant response in people with major depressive disorder okay these are major depressive disorder okay these are major depressive disorder okay these are people that actually had major people that actually had major people that actually had major depressive disorder and they weren't depressive disorder and they weren't depressive disorder and they weren't typically responding to antidepressants typically responding to antidepressants typically responding to antidepressants and one treatment of this heat stress and one treatment of this heat stress and one treatment of this heat stress which is kind of like a quote-unquote which is kind of like a quote-unquote which is kind of like a quote-unquote sauna had an antidepressant effect that sauna had an antidepressant effect that sauna had an antidepressant effect that lasted six weeks oh wow the one lasted six weeks oh wow the one lasted six weeks oh wow the one treatment right exactly and and it was treatment right exactly and and it was treatment right exactly and and it was only so this was only in the treatment only so this was only in the treatment only so this was only in the treatment group the Sham control group did not group the Sham control group did not group the Sham control group did not experience that effect and so since that experience that effect and so since that experience that effect and so since that time Charles and he's he's one of his time Charles and he's he's one of his time Charles and he's he's one of his mentees Dr Ashley Mason who now has her mentees Dr Ashley Mason who now has her mentees Dr Ashley Mason who now has her own Lab at UCSF own Lab at UCSF own Lab at UCSF um I've also had her on the podcast and um I've also had her on the podcast and um I've also had her on the podcast and I'm collaborating with her on a couple I'm collaborating with her on a couple I'm collaborating with her on a couple of studies she's now carried on the of studies she's now carried on the of studies she's now carried on the torch and she is looking at the effects torch and she is looking at the effects torch and she is looking at the effects of her protocol which is using what's of her protocol which is using what's of her protocol which is using what's called a heat bed it's a infrared sauna called a heat bed it's a infrared sauna called a heat bed it's a infrared sauna heat bed that is basically raising the heat bed that is basically raising the heat bed that is basically raising the people's core body temperature again to people's core body temperature again to people's core body temperature again to a similar degree up to I think even up a similar degree up to I think even up a similar degree up to I think even up to like 101 Fahrenheit so these people
45:00to like 101 Fahrenheit so these people to like 101 Fahrenheit so these people are getting hot and it's a pretty pretty are getting hot and it's a pretty pretty are getting hot and it's a pretty pretty extensive protocol and they're in there extensive protocol and they're in there extensive protocol and they're in there for like 45 minutes and the the I can't for like 45 minutes and the the I can't for like 45 minutes and the the I can't it's not published but I can't all I can it's not published but I can't all I can it's not published but I can't all I can say is the results are looking very say is the results are looking very say is the results are looking very promising and it's very exciting so promising and it's very exciting so promising and it's very exciting so that's how I got into the sauna the that's how I got into the sauna the that's how I got into the sauna the effects on the brain a lot of people are effects on the brain a lot of people are effects on the brain a lot of people are focusing on the cardiovascular effects focusing on the cardiovascular effects focusing on the cardiovascular effects very robust cardiovascular effects but very robust cardiovascular effects but very robust cardiovascular effects but also effects on mental health and it's also effects on mental health and it's also effects on mental health and it's interesting because we know exercises in interesting because we know exercises in interesting because we know exercises in fact there's been some new studies fact there's been some new studies fact there's been some new studies coming out directly comparing exercise coming out directly comparing exercise coming out directly comparing exercise to antidepressants being a better effect to antidepressants being a better effect to antidepressants being a better effect than antidepressants on basically than antidepressants on basically than antidepressants on basically oppressive symptoms than antidepressants oppressive symptoms than antidepressants oppressive symptoms than antidepressants classical antidepressants like ssris and classical antidepressants like ssris and classical antidepressants like ssris and so of course as John focusing on so of course as John focusing on so of course as John focusing on behavioral changes you have to have a behavioral changes you have to have a behavioral changes you have to have a person that's willing to put an effort person that's willing to put an effort person that's willing to put an effort to exercise and it is a problem people to exercise and it is a problem people to exercise and it is a problem people that are depressed don't have that that are depressed don't have that that are depressed don't have that motivation to go and run and get on the motivation to go and run and get on the motivation to go and run and get on the Peloton or get on the exercise bike or Peloton or get on the exercise bike or Peloton or get on the exercise bike or just do it like some do and that's great
46:00just do it like some do and that's great just do it like some do and that's great and it's exercise is King but this is and it's exercise is King but this is and it's exercise is King but this is kind of where the sauna comes in right kind of where the sauna comes in right kind of where the sauna comes in right because you're talking about people because you're talking about people because you're talking about people think it's like a spa treatment right think it's like a spa treatment right think it's like a spa treatment right they don't have to do much but be they don't have to do much but be they don't have to do much but be willing to get in there and feel willing to get in there and feel willing to get in there and feel uncomfortable like it's not comfortable uncomfortable like it's not comfortable uncomfortable like it's not comfortable to be hot very hot okay so you are still to be hot very hot okay so you are still to be hot very hot okay so you are still going to be uncomfortable right but the going to be uncomfortable right but the going to be uncomfortable right but the response to uncomfortable feeling could response to uncomfortable feeling could response to uncomfortable feeling could be so beneficial and so worth it and I be so beneficial and so worth it and I be so beneficial and so worth it and I do think the compliance is easier to get do think the compliance is easier to get do think the compliance is easier to get a person to step into a heat bed sauna a person to step into a heat bed sauna a person to step into a heat bed sauna or compared to getting them to get on a or compared to getting them to get on a or compared to getting them to get on a Peloton at least in my experience with Peloton at least in my experience with Peloton at least in my experience with family members that I personally am family members that I personally am family members that I personally am trying to get them to work out I can at trying to get them to work out I can at trying to get them to work out I can at least get them in the sauna so least get them in the sauna so least get them in the sauna so and then one last quick question for and then one last quick question for and then one last quick question for uranda would be what is your personal uranda would be what is your personal uranda would be what is your personal sauna protocol from the standpoint of sauna protocol from the standpoint of sauna protocol from the standpoint of duration temperature humidity and duration temperature humidity and duration temperature humidity and frequency frequency frequency I have a couple of different protocols I have a couple of different protocols I have a couple of different protocols oftentimes I switch between using a
47:00oftentimes I switch between using a oftentimes I switch between using a traditional sauna hot sauna and using a traditional sauna hot sauna and using a traditional sauna hot sauna and using a traditional hot tub jacuzzi and so my traditional hot tub jacuzzi and so my traditional hot tub jacuzzi and so my hot sauna protocol is I typically do a hot sauna protocol is I typically do a hot sauna protocol is I typically do a high intensity workout on my Peloton high intensity workout on my Peloton high intensity workout on my Peloton bike and Meanwhile my son is warming up bike and Meanwhile my son is warming up bike and Meanwhile my son is warming up it's usually about 175 degrees it's usually about 175 degrees it's usually about 175 degrees Fahrenheit sauna these days then I get Fahrenheit sauna these days then I get Fahrenheit sauna these days then I get into my sauna and I do put water on hot into my sauna and I do put water on hot into my sauna and I do put water on hot rocks and I generate steam my hygrometer rocks and I generate steam my hygrometer rocks and I generate steam my hygrometer in my sauna measures that I raise the in my sauna measures that I raise the in my sauna measures that I raise the humidity up about I would say to about humidity up about I would say to about humidity up about I would say to about 15 humidity so it it feels quite hot 15 humidity so it it feels quite hot 15 humidity so it it feels quite hot hotter than 175 and I stay in there hotter than 175 and I stay in there hotter than 175 and I stay in there typically 20 minutes it depends if I typically 20 minutes it depends if I typically 20 minutes it depends if I don't do a high intensity workout right don't do a high intensity workout right don't do a high intensity workout right before I get in then I will probably before I get in then I will probably before I get in then I will probably stay in about 30 minutes stay in about 30 minutes stay in about 30 minutes and so it really depends on whether or and so it really depends on whether or and so it really depends on whether or not I'm getting into that sauna right not I'm getting into that sauna right not I'm getting into that sauna right after the workout or not now in terms of after the workout or not now in terms of after the workout or not now in terms of frequency how many times a week I do it
48:00frequency how many times a week I do it frequency how many times a week I do it so it depends I also like to do a hot so it depends I also like to do a hot so it depends I also like to do a hot tub we have a Jacuzzi outside I like to tub we have a Jacuzzi outside I like to tub we have a Jacuzzi outside I like to do it after I put my son to sleep and my do it after I put my son to sleep and my do it after I put my son to sleep and my husband and I go in there and it's we're husband and I go in there and it's we're husband and I go in there and it's we're under the stars there's a bit of a very under the stars there's a bit of a very under the stars there's a bit of a very sort of relaxing effect and also it's sort of relaxing effect and also it's sort of relaxing effect and also it's our time together away from away from our time together away from away from our time together away from away from our child so we have our personal time our child so we have our personal time our child so we have our personal time together and honestly as I do two forms together and honestly as I do two forms together and honestly as I do two forms of heat stress a day but I probably get of heat stress a day but I probably get of heat stress a day but I probably get my heat stress I probably am I'm doing I my heat stress I probably am I'm doing I my heat stress I probably am I'm doing I would say likely about six times a week would say likely about six times a week would say likely about six times a week I do a lot and that's because I do add I do a lot and that's because I do add I do a lot and that's because I do add in the hot tub as well and I do like in the hot tub as well and I do like in the hot tub as well and I do like doing the hot tub at night because it doing the hot tub at night because it doing the hot tub at night because it helps with my sleep it seems to really helps with my sleep it seems to really helps with my sleep it seems to really improve my sleep efficiency so I don't improve my sleep efficiency so I don't improve my sleep efficiency so I don't really have a lot of issues with latency really have a lot of issues with latency really have a lot of issues with latency in other words falling asleep but I but in other words falling asleep but I but in other words falling asleep but I but in terms of like how many times I wake in terms of like how many times I wake in terms of like how many times I wake up heat really seems to help with that up heat really seems to help with that up heat really seems to help with that and so I like doing that hot tub and and and so I like doing that hot tub and and and so I like doing that hot tub and and I usually am in there about I usually am in there about I usually am in there about 20 to 30 minutes and it's 104 degrees 20 to 30 minutes and it's 104 degrees 20 to 30 minutes and it's 104 degrees Fahrenheit the temperature of my jacuzzi
49:00Fahrenheit the temperature of my jacuzzi Fahrenheit the temperature of my jacuzzi and so I switch between those and so and so I switch between those and so and so I switch between those and so like sometimes I'll do this sauna two or like sometimes I'll do this sauna two or like sometimes I'll do this sauna two or three times a week but I also at the three times a week but I also at the three times a week but I also at the same time am doing hot tub Jacuzzi four same time am doing hot tub Jacuzzi four same time am doing hot tub Jacuzzi four to five times a week at least I'm to five times a week at least I'm to five times a week at least I'm probably getting something in the form probably getting something in the form probably getting something in the form of a hot tub or hot sauna six days a of a hot tub or hot sauna six days a of a hot tub or hot sauna six days a week for sure week for sure week for sure so I think what I've just learned is so I think what I've just learned is so I think what I've just learned is when I walk out of my spin class we've when I walk out of my spin class we've when I walk out of my spin class we've got saunas in our club so I'm gonna have got saunas in our club so I'm gonna have got saunas in our club so I'm gonna have to use it now four times a week to use it now four times a week to use it now four times a week nice yeah four times is the sweet spot nice yeah four times is the sweet spot nice yeah four times is the sweet spot if you're looking for the so the minimum if you're looking for the so the minimum if you're looking for the so the minimum effective dose in terms of heat stress effective dose in terms of heat stress effective dose in terms of heat stress to get any benefit at all would be two to get any benefit at all would be two to get any benefit at all would be two times a week right that was like you times a week right that was like you times a week right that was like you were at least getting something at two were at least getting something at two were at least getting something at two times a week but to get the robust data times a week but to get the robust data times a week but to get the robust data effect so like if we're talking about effect so like if we're talking about effect so like if we're talking about all cause mortality two times a week was all cause mortality two times a week was all cause mortality two times a week was like 24 lower all-cause mortality like 24 lower all-cause mortality like 24 lower all-cause mortality compared to one time a week but four to compared to one time a week but four to compared to one time a week but four to seven times a week was forty percent seven times a week was forty percent seven times a week was forty percent lower all-cause mortality yeah so four
50:00lower all-cause mortality yeah so four lower all-cause mortality yeah so four times a week would be I would say what I times a week would be I would say what I times a week would be I would say what I would call the minimum effective dose would call the minimum effective dose would call the minimum effective dose with respect because you want to get with respect because you want to get with respect because you want to get that robust effect so I do aim four or that robust effect so I do aim four or that robust effect so I do aim four or four times a week as my minimum four times a week as my minimum four times a week as my minimum effective effective effective heat stress dose for example and we heat stress dose for example and we heat stress dose for example and we didn't get much into cold that's got its didn't get much into cold that's got its didn't get much into cold that's got its own separate set of benefits and I own separate set of benefits and I own separate set of benefits and I honestly I do a lot less cold in the honestly I do a lot less cold in the honestly I do a lot less cold in the winter it's just so hard it's just so winter it's just so hard it's just so winter it's just so hard it's just so hard in the summer I'm all about it I'm hard in the summer I'm all about it I'm hard in the summer I'm all about it I'm in that cold we got a cold plunge I'm in that cold we got a cold plunge I'm in that cold we got a cold plunge I'm all I'm in there it's 50 degrees all I'm in there it's 50 degrees all I'm in there it's 50 degrees Fahrenheit and it's I just tend to Fahrenheit and it's I just tend to Fahrenheit and it's I just tend to really like the heat more but the cold really like the heat more but the cold really like the heat more but the cold has a has its own set of benefits as has a has its own set of benefits as has a has its own set of benefits as well well Miranda you've covered a ton of Miranda you've covered a ton of Miranda you've covered a ton of important information today where's the important information today where's the important information today where's the best place best place best place if someone wants to learn more about you if someone wants to learn more about you if someone wants to learn more about you read your articles get your great read your articles get your great read your articles get your great newsletter Etc to do so newsletter Etc to do so newsletter Etc to do so yes so I again I have a podcast found my yes so I again I have a podcast found my yes so I again I have a podcast found my fitness podcast is on Apple podcast on fitness podcast is on Apple podcast on fitness podcast is on Apple podcast on Spotify and YouTube Just Google found my Spotify and YouTube Just Google found my Spotify and YouTube Just Google found my fitness all one word we have a website fitness all one word we have a website fitness all one word we have a website called found my fitness called found my fitness called found my fitness foundmyfitness.com you can go to it it
51:00foundmyfitness.com you can go to it it foundmyfitness.com you can go to it it has topic Pages where we have articles has topic Pages where we have articles has topic Pages where we have articles on many of the things we talked about on many of the things we talked about on many of the things we talked about including the sauna we have a newsletter including the sauna we have a newsletter including the sauna we have a newsletter we put out that's phenomenal we talk we put out that's phenomenal we talk we put out that's phenomenal we talk about a lot of important things that I about a lot of important things that I about a lot of important things that I think are important sauna micronutrients think are important sauna micronutrients think are important sauna micronutrients I also put out a lot of show notes on on I also put out a lot of show notes on on I also put out a lot of show notes on on my newsletter as well so you can sign up my newsletter as well so you can sign up my newsletter as well so you can sign up for that at foundmyfitness.com and slash for that at foundmyfitness.com and slash for that at foundmyfitness.com and slash newsletter or just go to newsletter or just go to newsletter or just go to foundmyfitness.com and you'll see that foundmyfitness.com and you'll see that foundmyfitness.com and you'll see that there but you will find everything there there but you will find everything there there but you will find everything there foundmyfitness.com has our topic Pages foundmyfitness.com has our topic Pages foundmyfitness.com has our topic Pages it has links to our podcasts it has our it has links to our podcasts it has our it has links to our podcasts it has our newsletter so pretty much everything can newsletter so pretty much everything can newsletter so pretty much everything can be found there but yeah thanks thanks so be found there but yeah thanks thanks so be found there but yeah thanks thanks so much for a great discussion John is very much for a great discussion John is very much for a great discussion John is very interesting and love conversing with interesting and love conversing with interesting and love conversing with people with similar interests people with similar interests people with similar interests yes well thank you so much for coming on yes well thank you so much for coming on yes well thank you so much for coming on the show again I know this is going to the show again I know this is going to the show again I know this is going to be a fan favorite so really appreciate be a fan favorite so really appreciate be a fan favorite so really appreciate you doing this Rhonda you doing this Rhonda you doing this Rhonda awesome my pleasure thank you so much awesome my pleasure thank you so much awesome my pleasure thank you so much John I thoroughly enjoyed that interview John I thoroughly enjoyed that interview John I thoroughly enjoyed that interview with Dr Rhonda Patrick I've wanted to
52:00with Dr Rhonda Patrick I've wanted to with Dr Rhonda Patrick I've wanted to have her on the show for a very long have her on the show for a very long have her on the show for a very long time and I wanted to thank Rhonda and time and I wanted to thank Rhonda and time and I wanted to thank Rhonda and Dan Patrick for the honor and privilege Dan Patrick for the honor and privilege Dan Patrick for the honor and privilege of having her here today on the show of having her here today on the show of having her here today on the show remember we Rise by lifting others so remember we Rise by lifting others so remember we Rise by lifting others so please share this show with those that please share this show with those that please share this show with those that you love and care about if you know you love and care about if you know you love and care about if you know someone who is looking at longevity someone who is looking at longevity someone who is looking at longevity biohacks or wants to understand the biohacks or wants to understand the biohacks or wants to understand the science behind saunas then definitely science behind saunas then definitely science behind saunas then definitely share today's episode the greatest share today's episode the greatest share today's episode the greatest compliment that you can give us is to compliment that you can give us is to compliment that you can give us is to share this show with those that you care share this show with those that you care share this show with those that you care and love in the meantime do your best to and love in the meantime do your best to and love in the meantime do your best to apply what you hear on the show so that apply what you hear on the show so that apply what you hear on the show so that you can live what you listen and until you can live what you listen and until you can live what you listen and until next time live life passion struck