WEBVTT

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We are being bombarded with disrupting chemicals.

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A lot of them, they're in our products.

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Okay, let's go to my kitchen. Come with me.

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This is my fridge.

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So the first thing I notice is this, because that's like the worst.

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Can I get a bin bag?

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This is made from recycled electronics.

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What about this?

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This is a problem also.

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And this.

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Ding, ding, ding. This is great.

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I'm going to do utensils next.

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Heating it up, the plastic is getting into your food.

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What about a receipt?

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That's bad. It's hovered with BPA and studying adolescent boys.

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Showed that it was associated with a 50% reduction in testosterone.

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And then this is one that people often miss.

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The biomedical scientist and anti-aging doctor,

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Rhonda Patrick is back.

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This time, she's talking about health optimization,

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maintaining peak performance,

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and the environmental toxins disrupting your body.

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Dr. Rhonda Patrick, let's talk about something that I've never heard of before.

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Peak span.

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What the hell is peak span?

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So it's essentially being within 90% of your peak function.

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For example, muscle mass bone density.

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That kind of peaks around 25 years old.

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And then they kind of steadily start to decline.

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You joking.

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And the same goes for cognitive function.

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So I'm on the way down.

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Yeah, and I'm definitely on the way down.

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But we can do things in our lives to help maintain that peak span.

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Like if you exercise five hours a week,

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do some high intensity interval training in there,

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and you can reverse heart aging by 20 years.

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And then sleep.

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Very, very important for preventing your immune system from aging rapidly.

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And then other thing that you can do that's really important for brain aging is

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and this is associated with a rapid decrease in Alzheimer's disease risk.

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But what I really want to talk about is

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intermittent fasting,

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a zumbac supplements, and being sedentary.

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So I want to talk about all of that.

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But we've got to talk about this in my hands at the moment.

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So if you have this,

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it's going to double your risk of early mortality.

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Double your risk.

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Double.

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Okay, so talk me through this.

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I want as much detail as possible.

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Guys, I've got a favor to ask before this episode begins.

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The algorithm, if you follow a show,

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will deliver you the best episodes from that show,

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very prominently in your feed.

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So when we have our best episodes on this show,

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the most shared episodes, the most rated episodes,

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I would love you to know.

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And the simple way for you to know that

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is to hit that follow button.

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But also, it's the simple,

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easy, free thing that you can do to help us make this show better.

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I would be hugely grateful if you could take a minute

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on the app you're listening to this one right now

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and hit that follow button.

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Thank you so, so, so much.

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Dr. Ronda Patrick, I am fascinated by so many of the things

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that you talked about.

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And they're front of my mind for me at the moment

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because I'm a 33 year old man.

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And I know from doing this podcast

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and looking at graphs like this one,

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which we'll talk about today,

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which I don't think most people have ever seen in their lives,

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that this is the age where things might start changing direction

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from here on over the next decade.

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And there's things I can do to set myself up now

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if I listen to your advice for the remaining decades

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of my life to be remarkably different.

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I'm playing with this in my hands at the moment.

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It's for anyone that can't see,

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you should probably look at the screen right now.

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It's a yellow blob of squidgy, slightly disgusting material.

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What is this?

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And why does this matter?

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So this represents visceral fat.

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It's something that most people haven't heard of.

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Many people have heard of fat.

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They know fat is bad.

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But they don't realize there are different kinds of fat.

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There is visceral fat.

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And this is the kind of fat that you can't really pinch

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at a post-issue kind of fat, right?

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I mean, if you opened up your body, you could pinch it

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because it's deep, deep within your body.

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It's often referred to as belly fat.

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And it's surrounding your organs,

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like your liver, your kidney, you know, your intestines.

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This is a very deep belly fat.

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And it's very different from subcutaneous fat.

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You can actually be lean, but have a high amount of visceral fat.

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We call these metabolically unhealthy people.

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So visceral fat, you mentioned your 33.

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The average 33-year-old male has how much visceral fat.

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According to the data, it says roughly 1.2 pounds at the age of 30.

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And then for a woman, 0.5 pounds of visceral fat at the age of 30.

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At 40, it's 1.7 pounds for a man, and 0.7 pounds for a woman, at 50,

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2.2 pounds for a man, 1 pound for a woman, and at 60,

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2.7 pounds of visceral fat, and 1.4 pounds for a woman,

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which is the highest risk for metabolic syndromes at that age.

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But I mean, all of them are pretty scary.

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It is. And as you notice, the trend is, as you get older,

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you have a higher risk of having more of it.

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70% of women over the age of 50 have a high amount of visceral fat.

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50% of men over the age of 50 have a high amount of visceral fat.

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This visceral fat, for one, it's going to double your risk of early mortality, full stop.

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That's, you know, it's going to double your risk.

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Double your risk.

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Double, double.

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Visceral fat is, as I mentioned, different from the other kind of fat,

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this subcutaneous kind of fat, the adipose tissue kind of fat,

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in several ways.

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One is that it is metabolically active.

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It is secreting inflammatory cytokines.

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These are, you know, molecules that are signaling to the immune system,

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but they're also involved with damaging ourselves.

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And for this reason, people with a high amount of visceral fat are 44% more likely to

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get metastatic cancer.

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That's cancer that's going to metastasize.

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Very dangerous type of cancer.

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They're also more likely you mentioned metabolic syndrome.

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This is a big, big thing with visceral fat.

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This type of fat is constantly breaking down triglycerides into free fatty acids.

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It's constantly doing it.

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What's triglycerides?

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triglycerides are how your body is able to store fatty acids and fat

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and use them for later, you know, energy, right?

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So they're constantly breaking them down and using them.

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They're using these fatty acids.

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But typically what happens in your body,

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when you eat a meal, you have your glucose levels go up,

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right, your blood sugar elevates, your glucose levels go up.

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And that signals to the pancreas in your body to make insulin.

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Insulin is this hormone that plays a role in many things.

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One of it is to tell different parts of the body to take glucose up,

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like your liver, your muscle, your out of post tissue.

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Well, the problem is, is this visceral fat is constantly making those free fatty acids.

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And so those fatty acids, it doesn't, it doesn't respond.

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This, this, we call it, it's not really an organ, but this type of fat

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doesn't respond to insulin.

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So whereas the subcutaneous fat will stop breaking down fat and using fat as energy,

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he says, okay, look, I have energy here.

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I got to do something with this energy.

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Let me, let me store it for later use, right?

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Well, that, that doesn't happen with visceral fat.

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What happens is it just keeps going, keeps going, keeps going.

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What happens is when your visceral fat is metabolically active like fat,

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it is basically making it where insulin can't work its job.

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And so what happens is that glucose can't go into your liver,

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it stays in your blood system.

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And you really want it to be stored in your liver, right?

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I want it to be stored in your liver as glycogen to be used as energy when you're fasting,

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or when you're, you know, physically active, or whenever you need it, right?

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Also in your muscle, same thing, stored as glycogen,

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or stored in your adipose tissue.

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And so, and so none of that happens because insulin,

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it's not able to, to basically act on your, your, your organs.

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If there's no signal, so nobody's getting the phone call, hey,

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time to take the glucose up, it's not happening, right?

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So the glucose sits around.

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So what happens is your body freaks out because it's not good to have glucose sitting

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around in your bloodstream for a while.

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It causes a lot of damage, right?

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And so what happens is your body makes even more insulin to try to overcompensate.

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Your body goes, oh, maybe that wasn't enough insulin because, you know,

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the glucose isn't coming in to the organs, like the liver, like it's supposed to.

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So let me put some more out.

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And for anyone that doesn't know, insulin is kind of like the taxi driver that goes and picks up

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the glucose and takes it home.

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Right. Exactly. It's taking it home. It's taking it back to the liver.

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And so what happens when you make more insulin,

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you're overcompensating in such a way that now glucose really does get taken up into these

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other organs, like the liver. And it so much so that it causes your blood glucose levels to go

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down and you're crashing. And all of a sudden, this is responsible for that, you know,

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people that eat a meal and they're kind of insulin resistant, they eat a meal.

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And then all of a sudden, they're crashing an hour later.

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We're like, why am I, why do I have no energy?

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Why am I hungry, right? Because after you crash, your blood glucose levels go down.

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That's what I mean by crashing really far down, not normal levels, but like below that.

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And so then your body tries to overcompensate by going, oh, I'm hungry. I need to eat.

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And so you start to have these cravings for like energy dense foods.

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And that's part of this cycle of the beginnings of insulin resistance. And so when I'm talking

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about here with visceral fat, it causes insulin resistance. And that's essentially the take home

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by it's constantly metabolizing fatty acids. It's stopping that taxi car from going and getting

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the glucose. It's not happening. It's not responding. You're not picking up the driver, right?

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And so you become insulin resistant. And that has a lot of problems. One, it's going to affect

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your immediate energy levels. It's going to affect the way you're feeling. And two, it's going to

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make you more likely to become type 2 diabetic. Because eventually your body won't be able to produce

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enough insulin to bring the glucose in. And so then you become type 2 diabetic. So that is a big

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consequence of having this visceral fat in addition to those inflammatory molecules that are

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being generated from this fat. It's just so metabolically active. And that inflammation that you're

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generating not only does things like raise your cancer risk by 44%. It also makes you tired. It gives

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you brain fog, lethargy. When your immune system is being activated by this inflammation,

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you're taking energy away from your brain. It's a lot of energy to activate your immune system.

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And so yeah, so that energy is now going to the wrong place. It's not going to your brain.

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So you can feel you won't feel cognitively sharp and absolutely won't just think about when you're

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when you're when you have an infection. Your immune system is very active. You're fighting off

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a pathogen, right? Do you feel like you're tired or do you feel like you're cognitively at your

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peak? Yeah, I'm like I'm out of action for several days usually. Right. You're tired and your brain

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isn't working. And part of that reason is because your activation of your immune system is sucking

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energy away from your brain. And the other reason is because the inflammation being generated

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gets into the brain and disrupts neurotransmitters and things like that. It's like a double whammy.

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You're not your brain isn't working working properly. And so there's a lot of people walking

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around constantly feeling tired, feeling lethargic, feeling brain fog. And they might have a high

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amount of visceral fat and not even know it. So typically looking at the data, I mean most people

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have too much visceral fat. Most people do have too much visceral fat. And typically a really high

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amount is I would say a proxy for it would be measuring your waist circumference. So like if women

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have a waist circumference of 35 inches or greater, that is a sign of too much visceral fat.

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If men have a waist circumference of 40 inches or more, that is a sign of too much visceral fat.

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Ideally, you would go and get what's called a DEXA scan. Now this is not something that's routinely

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done. And it doesn't necessarily have to be done unless you're that person that really likes to go

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the extra mile and directly measure things. That would be another way to do it. You really want to

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have below 300 grams of visceral fat. Ideally, closer to zero, the better.

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Me and my friend went and got a DEXA scan done. And the remarkable thing is I weigh a lot more than

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him. And I'm much bigger than him. He's skinny. But after the DEXA scan, they said that he had too

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much visceral fat, which I thought you must be like bigger obese to have visceral fat. But he's a

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skinny guy. And the DEXA scan said too much visceral fat. Yes, that's the thing. I was involved in

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clinical research for many years when I was doing my postgraduate training. And we were looking at

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populations of people that were metabolically unhealthy, maybe overweight, obese in some cases.

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And you would have someone come in that they looked skinny. They looked like they were

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metabolically healthy because they weren't overweight. And yet, all of their biomarker data was

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showing the opposite. They looked on paper. If you would have shown me their metabolic data,

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I would go, oh, this is an overweight obese person. So these are lean, but metabolically

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unhealthy people and a large percentage of that has to do with an increase in visceral fat.

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You won't even necessarily know that you're getting higher amounts of visceral fat.

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It's not necessarily going to be reflected on the scale. You know, you mentioned maybe a pound,

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maybe a little bit more. That's like daily fluctuation in some cases, right? Like, I mean,

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I don't know about you, but like I can fluctuate a pound from day to day, for sure.

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If you're talking about 500 grams or less, that's not going to be, you know, reflected on the

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scale, either. You might be going, well, what why visceral fat? What's causing visceral fat? You

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know, I mentioned age. That's a big one. Hormones is a big one. Women are very susceptible as they

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go through parimenopause and menopause because estrogen actually helps tell the body how to store

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energy. And it tells it to store energy and fat in adipose tissue, not viscerally. So when your

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estrogen starts to go down during parimenopause and then menopause, women really start to

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gain a lot of this belly fat. They gain a lot of the visceral fat testosterone. Also, it doesn't

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tell the body how to store the fat so much. It helps you burn visceral fat. So men are a little

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bit more protected when they're younger as well. But as they age, of course, testosterone goes down

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as well and that affects the visceral fat. But mostly it's our diet and our lifestyle that's really

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affecting visceral fat. It's kind of mind blowing how quickly you can gain visceral fat. Like,

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there was sleep is a big one. When you miss sleep, that is something that can really you can

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start to store. You can start to gain visceral fat very quickly. There was a study in healthy young

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men. These men were sleep restricted. Typically, when sleep restriction studies are done, you're

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you're looking at four hours of sleep per night. So pretty severe. Not out of the ordinary. I did

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many of those college graduate school deadlines definitely as a new parent. I mean, it's unfortunately

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drags on for months. So these men were only sleeping four hours a night for two weeks.

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Healthy young men, college age students, okay, young. They gained 11% visceral fat after that

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two weeks, but not a pound on the scale. But they had 11% higher visceral fat after just

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two weeks of not getting enough sleep. And they weighed the same. Pretty much. So it was the

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composition of that body that's shifting. Yes. Also, the visceral fat, like I said, you're not

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gaining pounds and pounds and pounds of it necessarily. You're gaining grams and grams,

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but like it's happening and any amount that you're starting to gain is unhealthy. It's going to

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start causing insulin resistance. It's going to start causing fatty liver. That's another thing.

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It does it because it's around the liver. Basically, the liver doesn't know what to do with all

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the fat. So it starts to make and store it around the fat. And so you start to get this non-alcoholic

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fatty liver, which is happening now in like young people. So sleep is one. Another major major,

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I would say, liver for gaining visceral fat is your diet, quality and quantity.

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So if you start to be in a caloric excess constantly, you can start to gain visceral fat. And

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that's also been shown in studies. So there was a recent study that again was in healthy young men

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given about 1200 extra calories a day. And it was mostly from ultra-process foods. I mean,

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1200 calories, so like big mac and a coke, big mac and fries, whatever. So you're talking

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about almost like an extra meal a day. And from processed foods, ultra-process foods.

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For five days, they were given this extra caloric intake. After that five days,

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they started to gain visceral fat. They started to have signs of fatty liver after five days.

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And their brains became insulin resistant. And this is important. Yes.

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How many calories were they having in excess? 1200 to 1500. In excess.

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More than what they were usually going to eat. Yes. Yes. So it's a lot of people are eating caloric

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excess daily. They're not exercising and there's no energy expenditure. And they're eating more.

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And so they're in 1200. Now this is the extreme end, right? I'm giving you any

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extreme end because that's what they do usually in studies like this because they want to get a

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significant result. But after five days, they were gaining visceral fat. Their brains became

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insulin resistant. So insulin is also very important for the brain. The brain is telling the body

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how to store the fat and how to store energy. And when insulin is not able to get into the brain

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and have its action, then you start to not have the brain tell the body how to store this energy

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and it ends up storing it viscerally. It's like this default. Do you know what putting those two

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things together? The thing I've noticed that impacts my performance the most as it relates to

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articulation, cognitive performance, mobility to think is those two things coming together.

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You talked about sleep and diet. It's when I eat late. It's when I eat close to sleep. If I do

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that a couple of nights in a row, I feel like my brain no longer works. Yes. Yeah. You know,

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obviously we all have to like live our lives and there's social things and it's fun to go out

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and have a dinner with your friends or an event. But it's not a good idea to eat a meal,

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a big meal, three hours before fewer than three hours before bed. So you want to stop eating

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three hours before bed. And three is really the magic number in multiple studies because when you

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eat a meal, it is activating your sympathetic nervous system. That's the fight or flight response.

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That's not what you want active when you're about to go to bed. When you're activating

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the sympathetic nervous system right before you're going to bed, let's say you eat a meal

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within an hour of bedtime. You're digesting all that. It's your sympathetic nervous system's

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active. And even if you're sleeping, it's not good sleep. It's fragmented sleep. And so it's

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disrupted sleep because you need to be in that parasympathetic part of, you know, the nervous system

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that dominates needs to be parasympathetic, which is the rest, restore. It's called rest and

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digest, but I don't like digest because actually digesting is what activates the sympathetic nervous

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system. So it's like the recovery, right? So should I stay up them for three hours? If I eat at

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midnight, should I stay up to 3 a.m. No, no, you should just go to bed, but don't do it on a daily

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basis, right? I mean, the key is the habit, you know, the habit. And so if you need to eat something

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before bed, you should do something that's light, maybe a protein shake with some almond milk,

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you know, something that's not super heavy. I've heard you talk about fiber.

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Resistance starch does, interestingly, seem to help improve sleep. And so, you know, maybe some

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ricer potato, a little bit of ricer potato. It's fries or something. Maybe not a fried potato, baked, baked

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potato, and then cool it because then it's resistance starch, right? Because then it's good for your

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gut microbiome. Why? It changes the composition of the fiber. And you can cook it, let it cool,

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and then heat it again if you like to eat it, as long as it went through a cooling part.

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Then you can eat it. But that's resistance starch. Resistance starch is also in green bananas,

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very beneficial for the gut, and also for, interestingly, for improving sleep.

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The things that are really moving the needle to make you gain visceral fat are basically being in

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a caloric excess, especially from refined high fat, high sugar foods. And then not getting enough

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sleep, move the needle. Chronic stress is an amplifier of it. So if you're constantly having

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cortisol, that's kind of stopping the body from storing energy right the right way and it's going

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viscerally as well. I would say that amplifies, especially if it's like in the context of being in

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a caloric excess and not exercising. Alcohol is another one. If you drink, if you're excessively

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consuming alcohol, you're going to store a lot of the energy that you're also consuming is going

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to be stored visceral. I mean, you've seen the beer belly, right? I mean, that's like a thing.

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It's visceral fat. It's not beer. It's visceral fat. So alcohol is another one.

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In terms of losing visceral fat, I mean, the good news is is that you can lose it quite easily

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and quite rapidly. So you're going to say parents have a hard time because you're naming those things

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about like sleep and stress. And I was thinking, gosh, parents have like a, have it coming from

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from all sides? They do. But see, this is where the good news comes in because, you know, part of

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the reason why sleep is causing you to gain more visceral sleep loss is causing you to gain visceral fat

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is because it's causing your body to become insulin resistant. It's like this viscous cycle.

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visceral fat causes insulin resistance. Insulin resistance causes more visceral fat, right? And

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becomes this, and that's why once you get into that cycle, it just spirals out of control, right?

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And you start to gain more and more and more. So insulin resistance, what is that? That is when

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your body no longer produces insulin? No, no. Insulin resistance is when your body is no longer

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responding to insulin. So it's like, it's like you're waiting for the phone to ring and it's

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ringing, but you can't hear it, right? Like you, you're not getting this signal. And so your,

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your cells are not responding to the insulin that's made. Insulin is really helping your body

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bring, move the glucose out, right? Move it, move it out of your bloodstream where it can cause

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a lot of damage if it sits around. And if you put too much pressure, pressure on the insulin

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system, then it kind of shuts down. Eventually shuts down. And the thing that puts too much pressure

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is consuming too much glucose or too much activity. Too much glucose refined glucose can do that.

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visceral fat is one of the, I would say bigger causes of insulin resistance. It's actually one of

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the major, major causes of insulin resistance because if you are physically active and eating a lot

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of glucose, that glucose is going to your muscles. Physical activity makes your muscles very

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responsive to glucose without needing insulin. The transporters that transport glucose are super,

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super responsive when you exercise. It's like physical activity. And this is what I was getting

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out with parents is so important. The visceral fat is the really big like concern with insulin

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resistance. This is, and this is the thing that again, it's like people don't even know about it.

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A lot of people are thinking about glucose and oh, I got to watch my glucose and that's all fine.

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I mean, yes, to some degree, that's also playing a role. But it's the visceral fat that's the real

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underlying problem that's causing you to become insulin resistant. You mentioned parents have it

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like bad because they're stressed out and they don't get sleep. I was wearing a continuous

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glucose monitor when I became a new mother. I was appalled by my fasting blood glucose and by my

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post-prandial blood glucose levels. Post-prandial. Post-prandial means after a meal.

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Okay. So your levels go obviously much higher after you eat a meal versus in the morning when

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you haven't had anything to eat. And my levels were so high, it was pre-diabetic. And I was just,

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I couldn't believe it. It's not like I'm eating, you know, drinking coax and eating terrible, right?

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But there was a period of time when I'm not as physically active, particularly in the first

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couple of months. It's really, you know, that's the time when you're kind of just in this cave.

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I immediately was looking into the scientific literature and found that high-intensity

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interval training and exercise can help almost negate most of those poor effects of causing insulin

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resistance and causing your glucose regulation to not be normal. That's the good news for parents

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is that you should prioritize, new parents should prioritize exercise. And exercise does

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cause you to lose visceral fat. It's not just any type of exercise really has to be aerobic

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and the more vigorous, the better. So for people that don't know what that means, aerobic and vigorous.

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Yeah. So what I mean is resistance training and lifting weights don't really move the needle

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in terms of helping you lose visceral fat. It does help you improve your metabolism. It does

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help with like glucose, you know, sensitivity and all that like because your muscles are going to

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be more sensitive to take the glucose in. But if you want to lose visceral fat, you're going to

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have to do running, jogging, cycling, swimming. You want to like get your heart rate up a little more.

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Why? It's energy expenditure. It plays a role in getting you to that caloric, more caloric deficit.

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And that's better. So that's one way and the other thing is weight, any weight loss program. So

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intermittent fasting, caloric restriction, you know, even GLP1 receptor agonist and all the classes

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of GLP1, anything that is going to make you lose weight, lose fat, visceral fat is one of the

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first to go. And in fact, people on these weight loss programs or even on exercise training program,

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visceral fat is the first fat to go. And so you can lose it quite, quite quickly.

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So on this point of fasting, are you a fan of fasting to combat visceral fat? And also, could you

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give me your thoughts on being in a ketogenic state as it relates to visceral fat?

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Yeah. People when they think about intermittent fasting, they kind of think about one thing and

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they think about weight loss, right? But there's a lot going on here. And I like that you mentioned

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being in a ketogenic state because there's also a metabolic switch that happens. This metabolic

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switch from burning carbohydrates and glucose to burning fatty acids and getting in ketosis,

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right? That's a metabolic switch. It's very important. There are two different things happening

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here. But intermittent fasting is essentially a good tool that people can use to reduce their

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calorie intake without having to count their calories. That's why I like it. You can lose weight

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by counting your calories and reducing your calorie intake. I personally think that's a lot of

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work. Some people love doing it and that's great. I think whatever works for a person. But the way

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in which intermittent fasting helps people lose visceral fat is by reducing calorie intake. That's

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what I'm getting at. It's like a tool that some people like to use because I like it for one

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because I can not think I just skip one meal, making sure I get enough nutrients in the meals that

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I eat and protein in the meals I eat. But I'll skip a meal and it gets me in a caloric deficit without

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having to think about and count everything. So it's easier on me. To fast. To fast versus counting

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calories. How do you do that? So I like to fast in the morning and the reason I like to fast in

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the morning is for the exact reason you mentioned. And that is the ketosis, which I like to call

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the metabolic switch. You're not eating while you're sleeping obviously. So if you're sleeping for

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eight, if you're in bed for nine hours, 10 hours, you're not eating during that time. And it takes about

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10 to 12 hours for your liver to deplete glycogen. glucose that's been taken up by the liver

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is stored as glycogen so that you can then use it for energy later if you don't have energy coming

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in, right? So the glycogen is like the petrol station. Yes. So runs out of control. That's right.

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And so it takes switches to diesel. And that's which is to diesel. And so after that switch,

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that metabolic switch, when you deplete that glycogen while you're sleeping or while you're not eating

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after about 12 hours. And by the way, this is all relative because it depends on the kind of foods

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you eat and how physically active you are. So if you eat a lot of high carbohydrate refined sugar

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stuff, you might take even longer to deplete your glycogen because you're putting a lot of input in

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there. You keep filling up the fuel tank, right? But if you're eating things that are more low carb,

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you might deplete your glycogen sooner. So when you deplete your glycogen, you get into this

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metabolic switch because your body still needs energy. But there's nothing, no glucose around,

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right? So you start to switch to, you know, your fatty acids are mobilized. They come out of your

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adipose tissue. This is why people lose fat. They come out of the visceral fat. You start to use

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those fatty acids and burn them as energy. And as a product of that energy, you're making ketones,

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ketosis. And the reason I like to do this in the morning is because then I can really get into

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that ketotic state where if I'm fasting, I do it typically. I fast for about 16 hours a day.

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And then I eat my meals within eight hours of a day. Typically, that's what I do. The reason I like

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to be in that metabolic switch state is many reasons, actually. One, the ketones themselves are

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providing my brain with energy, very easily-utilizable energy. But they're also acting as a

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signaling molecule to my brain going, hey, this is a stressful time. There's no food. You better be

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cognitively sharp. You got to find that food. You got to know what you're doing, right? It's an

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evolutionary adaptation. Humans for thousands of years were going through this metabolic switch

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because we didn't have Instacart. We didn't have Postmates. We didn't have UberEats, right?

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We had to find our food. We had to hunt our food. And we always didn't always do that, right?

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And so when I get into that metabolic switch state, I feel it. I feel more cognitively sharp.

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And I feel less anxious, which is part of it because those ketones also help increase

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something called GABA. That's an inhibitory neurotransmitter. It's essentially, you can just think of it as

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like it helps you feel calmer. When I feel calmer, I'm more cognitively focused because it's like

423
00:29:40.480 --> 00:29:46.880
the background anxiety is down, right? It's like you can focus. And so I love being in that state

424
00:29:46.880 --> 00:29:51.280
in the morning because that's when I get my work done. I also like to be in that metabolic switch

425
00:29:51.280 --> 00:29:55.680
state. And this is why I like fasting in addition to, you know, the calories, the fewer calories I'm

426
00:29:55.680 --> 00:30:00.800
consuming, right? Your body has to be in that fasted state to repair. If you're constantly in a fed

427
00:30:00.800 --> 00:30:05.840
state, fed states are important for antibiotic growth. We need it to grow, right? But the repair

428
00:30:05.840 --> 00:30:11.440
state is also very important because with the growth comes damage. Damage comes along with that.

429
00:30:11.440 --> 00:30:16.480
And you want to repair that damage because damage will accelerate aging. And so I like to be and

430
00:30:16.480 --> 00:30:20.960
give my body enough time. I don't want to just wake up and eat where it's like, oh, I've only

431
00:30:21.600 --> 00:30:26.800
barely depleted my liver glycogen. I'm not even in that repair state very long, right? I want to

432
00:30:26.800 --> 00:30:32.640
extend it a little bit. And so I like to have that repair process active and that it is active during,

433
00:30:32.640 --> 00:30:37.840
it's fasting activates it. But also you have some amount of active repair going on even when you're

434
00:30:37.840 --> 00:30:43.040
in a fed state. It's just heightened when you're fasted. So those are the reasons I like to be,

435
00:30:44.000 --> 00:30:48.480
I like intermittent fasting. I feel good when I do it. I also do a lot of training, not all of it.

436
00:30:48.480 --> 00:30:55.120
I do a lot of training fasted cardiovascular aerobic endurance exercise or running, biking,

437
00:30:55.200 --> 00:31:00.240
that stuff. I like to do fasted. I'm not going for a 10 mile run. I'm going for a 3 mile run,

438
00:31:00.240 --> 00:31:04.800
right? I mean, this is, so if I was going for a 10 mile run, I wouldn't be fasted. I would need

439
00:31:04.800 --> 00:31:12.080
some fuel. But there are studies, multiple studies showing that if you do aerobic endurance training,

440
00:31:12.080 --> 00:31:16.720
this kind of running cycling, swimming, type of training, you actually have better adaptations

441
00:31:16.720 --> 00:31:22.640
if you're fasted versus fed. What does that mean? So much of the benefit from exercise,

442
00:31:23.040 --> 00:31:29.600
aerobic exercise when you're breathing in, you're working hard is from the working hard,

443
00:31:30.160 --> 00:31:34.880
but your body responds to that, because the working hard is causing inflammation. It's causing

444
00:31:34.880 --> 00:31:39.600
oxidative damage. And your body is responding to that by going, oh, we got to get better at this

445
00:31:39.600 --> 00:31:44.960
stuff. So you have anti-inflammatory pathways activated. You have antioxidant pathways activated.

446
00:31:44.960 --> 00:31:50.160
Your body needs to burn fat. You need fuel. And so if you're fasted, you get better at

447
00:31:50.160 --> 00:31:53.920
burning the fat and oxidizing the fat. And you continue to do that throughout the day better as

448
00:31:53.920 --> 00:31:59.600
well. So you have what are called mitochondrial adaptations that are better. You make more mitochondria,

449
00:31:59.600 --> 00:32:05.600
mitochondria are very important little tiny organelles inside of most of our cells that make energy.

450
00:32:05.600 --> 00:32:10.640
And they, you know, they're very important for everything. I mean, they're running our

451
00:32:11.440 --> 00:32:15.920
brains right now so we can talk, our heart, you know, so we can breathe, our lungs, everything, right?

452
00:32:15.920 --> 00:32:21.120
And so exercise does make you increase the amount of those new mitochondria that you make that

453
00:32:21.120 --> 00:32:25.360
are young and healthy, but if you're fasted, both, even if you're not, but if you're fasted,

454
00:32:25.360 --> 00:32:31.280
it's even better. This has been a big debate around whether this applies to both men and women.

455
00:32:31.280 --> 00:32:37.840
Should both men and women exercise fasted? This is my read of the literature and my thoughts on this

456
00:32:37.840 --> 00:32:43.680
from also having experts that have studied male versus female responses to exercise. First and

457
00:32:43.680 --> 00:32:50.880
foremost, how do you feel when you exercise fasted? If you feel terrible, that's a sign. I think

458
00:32:50.880 --> 00:32:56.160
listening to your body is the most important thing that you can do. There are times when I have to

459
00:32:56.160 --> 00:33:01.760
eat before I exercise and I listen to my body. I, that's it. I'm, I'm going to eat. When it comes

460
00:33:01.760 --> 00:33:07.520
to women versus men and doing exercise fasted, it also depends on are you, again, are you doing a

461
00:33:07.520 --> 00:33:12.720
30 minute run? Are you doing a two hour run? If you're doing a two hour run, you need to fuel. That's

462
00:33:12.720 --> 00:33:18.800
a lot. That's a big stress. When it comes to a 30 minute run, you don't really necessarily

463
00:33:18.800 --> 00:33:23.440
need to. Now, the problem with women is that they're often, if you're in too much of a caloric

464
00:33:23.440 --> 00:33:28.320
deficit and you don't eat enough food within, you know, like afterwards, you're not refueling

465
00:33:28.320 --> 00:33:34.640
enough and you're doing very, very long high volume types of exercise, then you can basically

466
00:33:35.280 --> 00:33:39.760
disrupt your, you know, some of your hormones, your, your follicle stimulating hormone,

467
00:33:40.160 --> 00:33:46.160
these things will make you become amenoretic. So you basically stop ovulating and you stop getting

468
00:33:46.160 --> 00:33:49.760
your menstrual period. And what's the evolutionary reason for that? What's going on there? Because

469
00:33:49.760 --> 00:33:55.680
your body's like, there's not enough food and energy around to sustain a bait, you know, a growing

470
00:33:55.680 --> 00:34:00.640
fetus. Like they're growing baby. So it's, so it's basically like, hey, we're not going to allow

471
00:34:00.640 --> 00:34:05.200
you to have a baby basically. So you stop, you stop ovulating, right? So you can't, you're not

472
00:34:05.280 --> 00:34:09.680
making, you're not making those eggs. Is this often the case with women who exercise a lot and

473
00:34:09.680 --> 00:34:13.520
I no longer have their menstrual cycle? First of all, this is not a common thing. This is like,

474
00:34:13.520 --> 00:34:19.280
this is something that happens in, you know, like athletes, elite athletes, women that are not

475
00:34:19.280 --> 00:34:25.280
eating enough food. Like I, I did this to myself when I was in my early 20s and I was running,

476
00:34:25.280 --> 00:34:30.480
I was racing marathons and I was running 10 miles a day, you know, eight to 10 miles a day,

477
00:34:30.560 --> 00:34:35.360
five days a week and then I was eating carrots and hummus and, you know, I just, I wasn't

478
00:34:35.840 --> 00:34:41.680
feeling myself and I did, I did this to myself too. So how do you feel if you train fasted?

479
00:34:41.680 --> 00:34:46.880
Do you feel terrible? Don't do it. If you want to train somewhat fasted, go for the protein,

480
00:34:47.440 --> 00:34:51.440
you know, protein shake with a little bit of almond milk or something like that where you're not

481
00:34:51.440 --> 00:34:57.680
eating a full meal, but you're getting something. So I do a lot of my training fasted and that has helped

482
00:34:57.680 --> 00:35:04.160
me, you know, I'm 47 years old and perimenopause. You're in phenomenal shape. Thank you. Thank you.

483
00:35:05.040 --> 00:35:11.600
But I did notice, of course, as I started to reach that perimenopause part of my life that I had

484
00:35:11.600 --> 00:35:18.480
to be a little bit more aggressive and put a little bit more effort in to not get this fat right

485
00:35:18.480 --> 00:35:23.200
here on my belly because it started coming up and I didn't want it. It wasn't, it wasn't an option

486
00:35:23.840 --> 00:35:28.320
for me. Speaking of studies done for women, I felt you talking the past about the swan study,

487
00:35:28.320 --> 00:35:33.520
which kind of relates to what you just said there, when relating to women in visceral fat and they

488
00:35:33.520 --> 00:35:37.200
found that women experience an accelerated increase in visceral fat starting two years before their

489
00:35:37.200 --> 00:35:42.400
final menstrual period. Yeah, because that's when their estrogen is about, it's plummeting,

490
00:35:42.400 --> 00:35:46.560
right? You're just going off a cliff because you're about to go into menopause. Again, what age

491
00:35:46.560 --> 00:35:54.080
would that be? Average age of menopause is between 50, about 50, 52 for women. A lot of that,

492
00:35:54.080 --> 00:36:00.640
there's a lot of things that can affect your reproductive lifespan, your ovarian aging, I guess we

493
00:36:00.640 --> 00:36:06.880
can call it. And unfortunately, one of them is when you, the age you were, when you got your menstrual

494
00:36:06.880 --> 00:36:12.480
period. So if the younger you were, the younger you're going to be when you experienced menopause.

495
00:36:12.560 --> 00:36:17.760
So also when your mother experienced menopause is very, very indicative of when you're going to

496
00:36:17.760 --> 00:36:23.600
experience it. But lifestyle and diet player role two, obesity accelerates ovarian aging. So

497
00:36:23.600 --> 00:36:29.760
you're more likely to go into menopause earlier with obesity. Also, these chemicals that we're

498
00:36:29.760 --> 00:36:34.640
exposed to, and we can talk about those as well, a lot of these endocrine disrupting chemicals affect

499
00:36:35.360 --> 00:36:39.920
the age of menopause as well and accelerate that. So some, in some cases, women go into menopause

500
00:36:39.920 --> 00:36:46.080
two years earlier than they would have otherwise. And you're, so you're 47 and a half and a half.

501
00:36:46.080 --> 00:36:50.560
And the data that I'm looking at here says, when we think about prey menopause, it usually starts

502
00:36:50.560 --> 00:36:56.480
in mid 40s, which is the age range you're in. This is where the eight to 10% annual visceral fat

503
00:36:56.480 --> 00:37:04.240
increase begins. It is. And I know. Yeah, I can tell you from people in my life that I've seen

504
00:37:04.240 --> 00:37:09.760
going through this, it's pretty sudden that you'll see someone in your life that's a woman

505
00:37:09.760 --> 00:37:14.560
that's going through Mary Penn, Perry menopause and maybe hasn't had any other symptoms yet.

506
00:37:14.560 --> 00:37:18.560
So they haven't really seeked out any treatment. Now you can, you can try to do some hormone

507
00:37:18.560 --> 00:37:23.760
replacement therapy as well to help with that. But they start to gain visceral fat and it shows up

508
00:37:23.760 --> 00:37:30.400
around the belly quite rapidly. And I noticed this in myself. It almost feels overnight,

509
00:37:30.400 --> 00:37:35.680
seriously. This is the only symptom that I noticed in myself where it was like all of a sudden

510
00:37:36.640 --> 00:37:43.120
my belly was like growing. And you know, not super, super large, but enough where I was like,

511
00:37:43.120 --> 00:37:46.800
there's something wrong. It's not even necessarily reflected if you get hormone tests because my

512
00:37:46.800 --> 00:37:52.480
all seem normal. The thing is, is that the estrogen, when it drops, that estrogen is so important

513
00:37:52.480 --> 00:37:58.720
for telling your body to store energy differently, not around the organs, but to make it around,

514
00:37:58.720 --> 00:38:03.200
you know, other parts of your body, like your thighs and your butt, right? Like you're at a

515
00:38:03.200 --> 00:38:08.720
post-issue. And so when that estrogen goes down and declines, it's like, boom, it starts to go

516
00:38:08.720 --> 00:38:15.120
right to the belly. So that is why, for me, intermittent fasting has been really important. Like with

517
00:38:15.120 --> 00:38:22.160
any weight loss or calorie restriction protocol, you do need to make sure you're getting enough protein

518
00:38:22.160 --> 00:38:28.320
because that's important for muscle, right? Muscle growth and preventing atrophy of your muscle.

519
00:38:28.320 --> 00:38:32.960
And you need to also do resistance training that also is a very important signal for muscle because

520
00:38:32.960 --> 00:38:37.040
the problem is some people calorie restrict and eat fewer meals and then they're not getting

521
00:38:37.040 --> 00:38:40.720
enough protein and they're not training and they start to lose muscle in addition to fat. And you

522
00:38:40.720 --> 00:38:44.480
don't want to do that. You want to kind of just lose the visceral fat and keep the muscle,

523
00:38:44.480 --> 00:38:48.960
ideally keep gaining muscle. And for men, I was reading that testosterone and growth hormone

524
00:38:48.960 --> 00:38:53.760
typically peak in their late 20s. So I guess mine's peaked already. And starting at age 30,

525
00:38:53.760 --> 00:38:59.760
testosterone drops roughly one percent a year. So between the age of 25 and 65, men typically see

526
00:38:59.760 --> 00:39:05.600
a 200% increase in their visceral fat, even if their total weight stays the same. So

527
00:39:08.720 --> 00:39:11.920
is that linked to the testosterone decline? Is that what's going on there? What's causing it?

528
00:39:11.920 --> 00:39:17.040
Yeah. I mean, it's testosterone does you burn, even if you're gaining visceral fat, it helps

529
00:39:17.120 --> 00:39:21.840
you burn it. It's also why some women that are in paramanopause want to do testosterone because

530
00:39:21.840 --> 00:39:28.080
it helps them burn the visceral fat. So it is linked to testosterone decline as well. But also as

531
00:39:28.080 --> 00:39:33.120
men or aging, there may become more sedentary. They tend to eat a little bit, they're consuming

532
00:39:33.120 --> 00:39:37.360
more calorie. Like all these things are hand in hand. So it's like a, it's not just like a one punch,

533
00:39:37.360 --> 00:39:41.360
right? It's like multiple angles are kind of all compounding and coming together. Whereas you

534
00:39:41.360 --> 00:39:44.560
could get away with it a little bit easier when you're younger because the testosterone is helping

535
00:39:44.560 --> 00:39:50.000
you burn it more. When you're declining, it doesn't, it doesn't work that same way. So even though

536
00:39:50.000 --> 00:39:54.400
you're gaining it, you're not burning it as quickly. So you start to have a net gain in it

537
00:39:55.200 --> 00:39:59.200
if that makes sense. So going back up to the top then, we were talking about things you can do

538
00:39:59.200 --> 00:40:03.760
to lower your visceral fat. And we talked a little bit about excise sleep diet. Is there anything else

539
00:40:03.760 --> 00:40:09.280
in that category? Yeah, I think those are the main ones. Obviously avoiding excess alcohol consumption.

540
00:40:09.680 --> 00:40:17.200
And also stress. The stress. Like trying to relaxation techniques,

541
00:40:17.200 --> 00:40:20.480
buffer that stress. That's a big one. It's an amplifier.

542
00:40:21.520 --> 00:40:26.080
People don't talk enough about visceral fat. They look at other markers.

543
00:40:26.080 --> 00:40:32.000
No. Well, most people just want to lose weight and look good. Or they look at HBA-1C,

544
00:40:32.000 --> 00:40:37.200
your long-term glucose, or they're looking at lipids. And visceral fat is just it's insidious,

545
00:40:37.200 --> 00:40:41.680
right? It just starts increasing, increasing, increasing. You can't see it. You can't see until

546
00:40:41.680 --> 00:40:46.560
all of a sudden, belly, right? I mean, it's, it's, it's fat. And it affects the way you feel.

547
00:40:47.360 --> 00:40:52.480
Daily. On this point of testosterone, why is it the case that testosterone seems to be dropping

548
00:40:52.480 --> 00:40:57.760
amongst men? I think it said something like, I wrote it down. Yeah, testosterone levels in men

549
00:40:57.760 --> 00:41:05.200
have dropped by up to 20% over the last two decades. Which is quite terrifying.

550
00:41:05.360 --> 00:41:12.880
It is. So look, there's a lot of factors that can affect testosterone. I mentioned dietary

551
00:41:12.880 --> 00:41:17.600
factors. Refined sugar. Sleep is the big one. People aren't getting enough sleep.

552
00:41:17.600 --> 00:41:22.000
Lack of sleep drops testosterone. Micro nutrients, not getting enough zinc. For example,

553
00:41:22.000 --> 00:41:26.400
zinc is very important for testosterone synthesis and magnesium. Like there's a, there's,

554
00:41:26.400 --> 00:41:31.840
there's important nutrient components. But I think the big player here is actually environmental.

555
00:41:32.560 --> 00:41:40.320
I think that we are being bombarded with what are called endocrine disrupting chemicals.

556
00:41:41.040 --> 00:41:49.520
These are man-made chemicals. A lot of them are part of plastic. They're made to help plastic be

557
00:41:49.520 --> 00:41:57.600
more durable or robust or they're found or they're water resistant. So there's probably three main

558
00:41:57.600 --> 00:42:03.760
endocrine disrupting chemicals that are found in our environment. Mainly because they're in plastic

559
00:42:03.760 --> 00:42:08.640
or they're in, they're also in things that are water resistant, well resistant, fire resistant,

560
00:42:08.640 --> 00:42:16.880
flame retardant. BPA, bisphenol A is one. Another one is thalates, pH thalates. And the last one

561
00:42:16.880 --> 00:42:22.880
would be PFAS. These are the forever chemicals. These are the three main, I would say,

562
00:42:23.360 --> 00:42:29.680
players in terms of disrupting endocrine function, endocrine being hormones. Sex hormones like

563
00:42:29.680 --> 00:42:34.320
testosterone estrogen, but also thyroid hormone. Very important for regulating our metabolism,

564
00:42:34.320 --> 00:42:41.280
for example. Are they really causing a problem? Absolutely. Absolutely. Because I'm looking at the

565
00:42:41.280 --> 00:42:47.520
picture you have there of PFA, PFAS. PFAS. PFAS. And it's got like a coat and shoes on there.

566
00:42:47.520 --> 00:42:50.960
You're telling me might the clothes that I wear are having an impact on my hormones.

567
00:42:51.680 --> 00:42:59.360
They can, but I think it's less of a direct effect and more downstream. So the PFAS chemicals

568
00:42:59.360 --> 00:43:04.240
or the forever chemicals, they're used in things to make them well resistant, staying resistant,

569
00:43:04.240 --> 00:43:09.120
water resistant. So the Teflon pans would be the biggest example. You remember those non-stick

570
00:43:09.120 --> 00:43:14.400
pans? They have Teflon that has PFAS on it. We're going to go into my kitchen in a second.

571
00:43:14.400 --> 00:43:17.600
So I'll take all the viewers that are watching now into my kitchen. We'll have a stroller on my

572
00:43:17.600 --> 00:43:20.640
kitchen. You let me know if there's some things. Oh gosh. I hope you don't have Teflon. But

573
00:43:20.640 --> 00:43:25.760
I mean, my mom used it when I was growing up. I remember the non-stick pans. That stuff is

574
00:43:25.760 --> 00:43:30.880
coming off into your food and so you're eating these PFAS. How do we know that they're dangerous?

575
00:43:31.600 --> 00:43:37.120
Okay. Well, I'll tell you how we know. Let's start with, so the PFAS chemicals are ones that are

576
00:43:37.120 --> 00:43:43.360
really, they're more affecting the thyroid and they're affecting, I would say, ovarian aging.

577
00:43:43.440 --> 00:43:48.480
They seem to target the ovaries and accelerate the age that you're going to get menopause. So

578
00:43:48.480 --> 00:43:52.160
you're going to get it around one to two years earlier if you have a high amount of these

579
00:43:52.160 --> 00:43:57.120
forever chemicals. But there's been studies, a lot of studies looking at. Let's start with BPA.

580
00:43:57.920 --> 00:44:02.880
Okay. Bisphenol A. That's a big one because you see a lot of marketing around BPA free.

581
00:44:02.880 --> 00:44:09.200
This plastic water bottles BPA free. Well, it's BPA free, but it has another chemical called BPS,

582
00:44:09.200 --> 00:44:14.640
which is very similar if not worse than BPA. So BPA is something that's found in a lot of water

583
00:44:14.640 --> 00:44:20.480
bottles. It's in those plastic water bottles. It lines the cups of paper cups like these to go

584
00:44:21.120 --> 00:44:27.440
coffee cups that you're getting at your favorite coffee place. Plastic is lining them. Yes.

585
00:44:27.440 --> 00:44:32.960
Plastic lines them because it's protecting it from the liquid, right? BPA has been linked to

586
00:44:33.040 --> 00:44:38.640
many different diseases, but really, really it's an endocrine disruptor. So what it does is

587
00:44:38.640 --> 00:44:44.880
a couple of things. One, BPA acts as an estrogen mimetic. So it kind of mimics estrogen and

588
00:44:44.880 --> 00:44:51.360
it binds to the receptors that estrogen do to do its function. And so it sometimes binds to estrogen

589
00:44:51.360 --> 00:44:57.200
and either makes it seem like there's estrogen around or it blocks estrogen from working. So it

590
00:44:57.280 --> 00:45:02.560
depends on the dose and the concentrations, so it can do both. But it also binds to

591
00:45:02.560 --> 00:45:07.600
androgen receptors that interact with testosterone, right? And so there have been studies that have

592
00:45:07.600 --> 00:45:13.040
found that men that have high amounts of BPA also have low amounts of testosterone,

593
00:45:13.040 --> 00:45:19.200
that there was also a study done in teens. This is when your sexual development is happening,

594
00:45:19.200 --> 00:45:22.960
right? Testosterone is very important during this part of your life during puberty.

595
00:45:23.760 --> 00:45:32.800
Teens, adolescent boys that had the highest amount of BPA had 50% lower testosterone than men,

596
00:45:32.800 --> 00:45:38.240
than the boys, sorry, that had the lowest amount of BPA. The biggest one that's affecting testosterone

597
00:45:38.240 --> 00:45:46.000
is the fallates. These fallates, they are present in a lot of PVC piping, they're present in a lot

598
00:45:46.000 --> 00:45:52.080
of our food packaging, all those like thin art, you go to the grocery store and you get a filet

599
00:45:52.480 --> 00:45:57.600
steak and it's wrapped in plastic, poultry, all that plastic wrapping and all the foods that we're

600
00:45:57.600 --> 00:46:03.760
eating has fallates in them, they make it more flexible and stuff. And it's also found in our

601
00:46:03.760 --> 00:46:11.600
hair products, our cosmetic products, our creams. And it's also very lipid soluble, it likes fat,

602
00:46:11.600 --> 00:46:17.600
it is drawn to fat. So when you have plastic around fat, like cheese, you know, things like that,

603
00:46:17.600 --> 00:46:21.360
meat, it's getting into that meat, it's getting into that cheese, the fallates.

604
00:46:22.080 --> 00:46:29.040
These disrupt our hormones in ways similar to BPA, so they're binding to the angrogen receptor,

605
00:46:29.040 --> 00:46:34.480
but they're also going into the testes and disrupting the synthesis of testosterone.

606
00:46:35.120 --> 00:46:41.760
So there was a study in men that had the highest thalate levels, those men had 20% lower testosterone

607
00:46:41.760 --> 00:46:47.520
compared to men with higher levels. And this is, yeah, and this is like, it's affecting not only

608
00:46:47.520 --> 00:46:53.680
just the testosterone, but it's affecting sperm quality, so the shape of the sperm wasn't good,

609
00:46:53.680 --> 00:47:00.720
it's affecting the number. So sperm count is down if they're higher BPA or higher fallates,

610
00:47:00.720 --> 00:47:06.480
and also motility, the ability to swim, pregnant women that get exposed to high levels of

611
00:47:06.480 --> 00:47:11.200
thalates, and if they have, if they're carrying a male fetus, right, they're having a boy,

612
00:47:12.320 --> 00:47:18.480
what's been shown is it's also affecting sexual development. So these boys, they're getting

613
00:47:18.480 --> 00:47:25.280
something called hypospadia, it's where like the slit on the penis is like move backwards,

614
00:47:25.280 --> 00:47:29.760
kind of closer to like what a woman would have, and they're getting undecended testicles.

615
00:47:29.760 --> 00:47:33.840
So one of their testicles is not descending, and that's associated with, you know, infertility,

616
00:47:33.840 --> 00:47:39.200
cancer, testicular cancer being the big one. This is happening at a alarming rate,

617
00:47:39.200 --> 00:47:45.760
like something like 20% of boys now have an undecented testicle. I mean, it's crazy.

618
00:47:45.760 --> 00:47:51.680
Because their mother had high fallates. Well, it's, this is definitely something that is known

619
00:47:51.680 --> 00:47:57.040
in our environment to cause that. I don't know if that's the only cause, but it, in my opinion,

620
00:47:57.040 --> 00:48:02.240
is a very, very concerning cause that nobody is talking about, and that should be addressed,

621
00:48:02.240 --> 00:48:06.560
and it's everywhere. We have these in all of our, all of our plastic wrappers that we,

622
00:48:06.560 --> 00:48:11.040
everything that we're eating, you know, you, you even getting your meat, or you think it's

623
00:48:11.040 --> 00:48:14.960
well it's meat, it's, you know, but it's wrapped in plastic and that fallates are getting into

624
00:48:14.960 --> 00:48:20.640
the food. So they're getting into our bodies. They're disrupting hormones. They're disrupting

625
00:48:20.640 --> 00:48:25.760
sexual development. They're disrupting our ovaries, estrogen, you know, ovarian aging,

626
00:48:25.760 --> 00:48:30.720
age of menopause. They're disrupting thyroid, the thyroid hormones. I mean, there's,

627
00:48:30.720 --> 00:48:34.880
there's even studies now with women, pregnant women that have high levels of BPA.

628
00:48:35.920 --> 00:48:41.440
They have, there are six times more likely to have a child with autism spectrum disorder

629
00:48:42.160 --> 00:48:50.560
compared to women with low levels of BPA. Again, BPA is disrupting the estrogen and

630
00:48:50.560 --> 00:48:56.880
androgen receptor. And this is very important because the androgen, you, you, you want to have,

631
00:48:56.880 --> 00:49:02.640
it's, it's disrupting aromatase as well, that enzyme that's involved in converting testosterone

632
00:49:02.640 --> 00:49:10.800
into estrogen. So believe it or not, when you're a boy developing in your mom's womb, estrogen

633
00:49:10.800 --> 00:49:16.640
plays a very important role in your brain and brain development and what's called masculineizing

634
00:49:16.640 --> 00:49:20.240
the male brain. You actually, it's kind of contradictory. You're like, oh, what wouldn't

635
00:49:20.240 --> 00:49:24.800
testosterone do that? Well, actually estrogen is very important for masculine parts of the

636
00:49:24.800 --> 00:49:30.640
male brain. And so when you have aromatase being inhibited by bisphenol A, by this endocrine

637
00:49:30.640 --> 00:49:34.400
disrupting hormone that is so ubiquitous everywhere. That is found in plastic bottles.

638
00:49:34.400 --> 00:49:39.040
Plastic bottles. It's found in, yeah, it's found everywhere. So what do you recommend?

639
00:49:39.680 --> 00:49:44.960
First of all, I think if you can eliminate and not drink out of plastic bottles as much as

640
00:49:44.960 --> 00:49:50.480
possible, if you do want to go coffee, either drink it there in their mugs or bring your own

641
00:49:50.480 --> 00:49:55.680
to-go mug, like I bring my, like I have like a Yeti kind of to-go coffee mug that I'll bring in to

642
00:49:55.680 --> 00:50:02.080
a Starbucks or wherever a coffee bean and I'll have them fill it up. Soup cans, can soup are

643
00:50:02.080 --> 00:50:06.880
lined with BPA, they're lined with plastic and soup usually goes into the can hot.

644
00:50:08.080 --> 00:50:12.640
Steril technique, I mean they want to make sure it's, so you're getting this soup has been

645
00:50:12.640 --> 00:50:17.280
classically shown in multiple studies to, to increase BPA levels by a thousand percent

646
00:50:18.240 --> 00:50:23.760
crazy amounts. So don't eat can soup as much as possible. I mean obviously this is about the

647
00:50:23.760 --> 00:50:30.160
habit, not the one off, but you know try to avoid cans drinking out of even soda cans, even like

648
00:50:30.160 --> 00:50:35.360
your favorite sparkling water cans. Don't make it a daily habit because they are lined with plastic.

649
00:50:36.000 --> 00:50:41.600
That's a source of BPA into your bodies. There are ways that you can excrete BPA. So the major

650
00:50:41.600 --> 00:50:46.800
way to get rid of it is through urine. It's excreted through your urine, but it has to become

651
00:50:46.800 --> 00:50:54.400
water soluble first. It's a fat soluble compound. And so there are things that we can eat in our

652
00:50:54.400 --> 00:50:59.920
diet that will increase that excretion. Compounds in broccoli, broccoli sprouts being the big one,

653
00:50:59.920 --> 00:51:06.320
sulfurophane, activates a pathway that our enzymes involved in making BPA become water soluble so

654
00:51:06.320 --> 00:51:10.480
they come out your urine. Oh, so broccoli's like a cleanser. It's like a cleanser. It's like we,

655
00:51:10.480 --> 00:51:15.280
we actually do have these, it's called phase two detoxification enzymes in our body. We have the

656
00:51:15.280 --> 00:51:21.120
ability to detox a lot of things. We just have to give our body the right, you know input so that

657
00:51:21.120 --> 00:51:25.680
it can activate those pathways. I personally take a supplement of that sulfurophane because I want

658
00:51:25.680 --> 00:51:30.320
to concentrate at a amount of it because I used to do broccoli sprouts, broccoli sprouts have 100 times

659
00:51:30.320 --> 00:51:35.120
more sulfurophane than mature broccoli, but you have to sprout them and then there's contamination

660
00:51:35.120 --> 00:51:38.720
issues and it's just, you know, some people do it. It's great, but I used to do it. I don't

661
00:51:38.720 --> 00:51:43.280
anymore. I just take a supplement. That supplement's cool. The supplement I take has is called

662
00:51:43.280 --> 00:51:49.360
Avmacal. It's by a company called Nutrimax. I don't, you know, I'm not like affiliated with them.

663
00:51:49.360 --> 00:51:55.200
I like their supplement because one, they've got 12 published studies using it. Clinical studies too

664
00:51:55.200 --> 00:52:00.640
showing that it actually helps with autism. Children, children and adolescents with autism that

665
00:52:00.640 --> 00:52:05.360
take the sulfurophane supplement, they have improved symptoms because it's a detox. It helps

666
00:52:05.360 --> 00:52:12.000
interestingly, people with autism are like 30 times less likely to excrete BPA. It's a weird

667
00:52:12.000 --> 00:52:17.520
thing going on here where BPA increases autism spectrum disorder but then kids that have it

668
00:52:17.520 --> 00:52:23.360
are not able to detoxify it as well. Yeah, it's interesting. Again, I think that excretion is

669
00:52:23.360 --> 00:52:28.080
important but avoiding the plastic as much as you can. Make it a habit. Don't freak out. I mean,

670
00:52:28.080 --> 00:52:32.400
obviously you can like make yourself crazy and stress is not good as we talked about. I see

671
00:52:32.480 --> 00:52:37.600
you going, oh my god. Yeah, I'm thinking about just how casual I am about these things. I could

672
00:52:37.600 --> 00:52:42.320
easily make small changes. I could, frankly, I could easily make big changes in the position I'm in.

673
00:52:42.320 --> 00:52:46.480
I could just say I can say in my company we no longer buy this kind of stuff. I could say in my

674
00:52:46.480 --> 00:52:51.120
kitchen because to my team or whatever, let's not buy this. Can we go look at my kitchen now?

675
00:52:51.120 --> 00:52:55.840
Let's do it. Let's go. Let's go to my kitchen. You guys can come too. We're going to go to my kitchen.

676
00:52:55.840 --> 00:53:00.960
If you're listening on the dog walk, this might be a nice time to sit on a bench and look because

677
00:53:00.960 --> 00:53:04.640
you're about to go into my kitchen and we're going to look at real things that you might not even

678
00:53:04.640 --> 00:53:08.880
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681
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701
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Okay, so the team has been here for the last couple of days. We've been getting lots of takeaways.

702
00:55:13.760 --> 00:55:17.920
And so this is a higgle-dee-piggle-dee of everybody's food. What's wrong? You've got your pulling

703
00:55:17.920 --> 00:55:22.960
black plastic. What's wrong with the black plastic? We talked about plastic. It has BPA,

704
00:55:22.960 --> 00:55:28.320
it has thalates, but it also typically is made from recycled electronics. And the problem here,

705
00:55:28.320 --> 00:55:33.040
Steven, is recycled electronics have flame retardants in them because you don't want your electronics

706
00:55:33.040 --> 00:55:37.600
catching fire. And there have been a variety of studies now that have found that black plastic has

707
00:55:37.600 --> 00:55:41.440
a high amount of these flame retardants that are leaching into the food and getting into people's

708
00:55:41.440 --> 00:55:46.320
bodies that way. Not only do you not want to eat out of black plastic, you don't want hot food

709
00:55:46.400 --> 00:55:50.240
going in there, right? Because that's like the worst. Can I get a bin bag? I need a bin bag.

710
00:55:51.680 --> 00:55:55.520
Okay, so let's put that in the bin. What else? I'm going to take all of it out.

711
00:55:55.520 --> 00:55:59.280
Okay, this is the other thing that really reaches out. It stands out to me because

712
00:56:00.800 --> 00:56:07.360
spicy foods, anything acidic that goes into plastic causes the chemicals to leach into it even

713
00:56:07.360 --> 00:56:13.600
more rapidly, kind of the same way the heat does. So heat, acidic foods, not good and plastic.

714
00:56:14.320 --> 00:56:18.880
So my spicy sauce, if it comes in a little plastic tub, it's going to leach in. Look, if it's the one

715
00:56:18.880 --> 00:56:25.920
off, okay, but like not a habit. Yes, a big time leach in. You're eating BPA hot sauce.

716
00:56:28.000 --> 00:56:34.800
So black stuff is out. It's going in hot. Yeah, this has salads and had BPA. I mean,

717
00:56:34.800 --> 00:56:39.520
look, are you drinking this every day or is it the one off? No comment. No comment. Mind your

718
00:56:39.520 --> 00:56:46.400
business. Okay, what else? What about this? This is made of paper. Here's my little thing I do.

719
00:56:47.200 --> 00:56:54.800
See that? Waxi? There's a waxi. P-fast? On the edge. Yeah. Does it seem like it has a waxi

720
00:56:54.800 --> 00:56:59.760
substance to you? Yes. This is better than the black plastic. If you had it like if there's

721
00:56:59.760 --> 00:57:05.680
like tears, this is better than black plastic. Okay, and this. Ding ding ding. This is great. This

722
00:57:05.680 --> 00:57:09.200
is the best thing that you can do. If you're going to have food made for you or you want to order

723
00:57:09.200 --> 00:57:13.040
take out, have someone make it for you and deliver you in this. And this is a bamboo lid.

724
00:57:13.040 --> 00:57:19.280
Bamboo lid with with glass, pyrex glass, right? Okay, so this is what this is good. This is great.

725
00:57:19.280 --> 00:57:24.160
So I need more of this. Need more of this and get rid of all. I mean, this is already looking better.

726
00:57:24.160 --> 00:57:29.440
This is on the scale. At least it goes in cold. So here's the thing. Microplastics are also

727
00:57:29.440 --> 00:57:34.560
shedding into this. We didn't talk about microplastics. They're shedding into here. The chemicals,

728
00:57:34.560 --> 00:57:39.840
not as much in something like this, but they're still getting in. So this is a little bit better

729
00:57:40.720 --> 00:57:44.560
when it comes to like the tears here. The hot food is the worst. This is a little bit better,

730
00:57:44.560 --> 00:57:49.760
but I still would get lettuce because it's cold because it's cold. So it's not seeping. Exactly. Okay,

731
00:57:49.760 --> 00:57:53.840
so I'm going to keep that then. What else do you notice here? Well, I notice that I really like your

732
00:57:53.840 --> 00:58:01.200
glass sparkling waters. That's great because you know, glass is is less likely to have microplastic

733
00:58:01.200 --> 00:58:05.840
shedding less likely to have the chemicals. There was a study that actually found, interestingly,

734
00:58:05.840 --> 00:58:14.240
there were more microplastics on the top. So the paint that's on these lids, plastic polymers

735
00:58:14.240 --> 00:58:18.960
are using that. And during the processing and you know, bottling up of these things, they get

736
00:58:18.960 --> 00:58:25.840
into the water. And so believe it or not, glass bottled water has more microplastics than

737
00:58:25.840 --> 00:58:31.280
plastic bottle water. Okay, this is terrible. But I'm going to tell you why I think this still is

738
00:58:31.280 --> 00:58:38.240
worse. Okay. So this is got microplastics, but it also has BPA and phallate. They're in this water.

739
00:58:38.240 --> 00:58:43.280
This was not always cold. It's, you know, it was, I don't know, some warehouse shipping container.

740
00:58:43.280 --> 00:58:47.520
Who knows how it got here? It's been heated up. I'm sure several times. The problem is that there

741
00:58:47.520 --> 00:58:52.400
was a study showing that glass bottles have a higher amount of microplastics than plastic. And

742
00:58:52.400 --> 00:58:56.560
you might go, why is that? Because they're all coming off on this paint and getting in. When it comes

743
00:58:56.560 --> 00:59:01.840
to microplastics size matter, I'm not as worried about it having more microplastics because it

744
00:59:01.840 --> 00:59:06.720
was show that they were large microplastics. Your body doesn't absorb a large one's very well. They

745
00:59:06.720 --> 00:59:12.240
come out through your feces. These, this has tons of what are called nanoplastics. Very, very small

746
00:59:12.240 --> 00:59:17.280
particles that get into the gut and get into your bloodstream. So I still go for the glass water.

747
00:59:17.360 --> 00:59:22.160
So I'm going to avoid drinking out of these as much as possible. So I like how you have these

748
00:59:22.160 --> 00:59:27.680
condiments in the glass. This is how my refrigerator looks as well. I'm very, very obsessive about

749
00:59:27.680 --> 00:59:32.320
anything that has acidity in it like hot sauce and ketchup. It needs to be in glass because the

750
00:59:32.320 --> 00:59:38.160
acidity is leaching microplastics and BPA and phallate chemicals into your condiments and then

751
00:59:38.160 --> 00:59:42.160
you're putting that on your food and eating them. Again, this is ubiquitous. It's everywhere. Plastic

752
00:59:42.160 --> 00:59:45.600
is everywhere. The chemicals are everywhere. And you're not even thinking about the fact that your

753
00:59:45.600 --> 00:59:51.440
hot sauce and ketchup are also vehicles for delivering these microplastics and they're associated

754
00:59:51.440 --> 00:59:58.560
chemicals into your body. So I really like these. This one, I would go for a glass mustard. Those

755
00:59:58.560 --> 01:00:04.720
are better. Glass bottles. So this is plastic. Same thing. It's acidic. I would say, you know,

756
01:00:04.720 --> 01:00:09.840
for the most part of the butter, oh yeah, this is bad. This is better. It's cheese. Yeah. So this

757
01:00:09.840 --> 01:00:15.520
is a problem also. So if you look at this, it's that flexible, plasticky stuff, right? It has

758
01:00:15.520 --> 01:00:23.760
phallates in it. Oh, that's even worse. Yeah. So this is the plastic that basically, you know,

759
01:00:23.760 --> 01:00:28.960
phallates are in this and they're fat soluble and they're just leaching into this fatty cheese.

760
01:00:29.760 --> 01:00:34.720
They're leaching into the fatty cheese. So you can buy cheese that's like without this in just

761
01:00:34.720 --> 01:00:38.880
the container. That's a little bit better. You know what I mean? Like, like, I'm thinking of

762
01:00:38.880 --> 01:00:43.440
feta cheese, for example, like some feta cheese comes in this plastic wrapper, but you can buy it

763
01:00:43.440 --> 01:00:48.880
with just the container. And at least it's not like close like with juices, like just seeping into

764
01:00:48.880 --> 01:00:52.480
it, you know, getting the chemicals into it. But this is fine, isn't it?

765
01:00:54.320 --> 01:00:58.080
Yes, eggs are great. There we go. Eggs are great. We found something.

766
01:00:59.920 --> 01:01:06.640
Okay, wonder. So spatula and kitchen utensils. Are these good? Are these bad? What's the best?

767
01:01:06.640 --> 01:01:12.000
Yeah, good question. These are great, right? There's no plastic here, no possibility of

768
01:01:12.000 --> 01:01:17.680
plastic leaking into your foods. You got your nice pasta spoon. These are silicon, I'm imagining.

769
01:01:17.680 --> 01:01:25.200
Yeah. In theory, the silicon should be okay. The problem is is that there's a lot of silicon

770
01:01:25.200 --> 01:01:30.960
that actually still has, it's mixed with plastic too. So I go for the wood ones that are like this,

771
01:01:30.960 --> 01:01:37.280
like the wooden spatula. That's what I use. In theory, should be good. In practice, a lot of

772
01:01:37.280 --> 01:01:43.520
silicon that's been measured out there and tested does have plastics. So I would say if you

773
01:01:43.520 --> 01:01:50.640
want to really be careful, I would switch. But most people at home probably have a plastic spatula,

774
01:01:50.640 --> 01:01:56.480
is that accurate? Most people at home have plastic spatula and a lot of people also have black

775
01:01:56.480 --> 01:02:01.120
plastic spatulas, which again, back to that black recycled electronics, lame retardants,

776
01:02:01.120 --> 01:02:05.040
these are cancer causing chemicals in there, bromeladed chemicals that are causing cancer. So

777
01:02:05.040 --> 01:02:09.920
yeah, I would say that even shifting from the plastic to this is probably a step up. But

778
01:02:10.720 --> 01:02:16.240
I don't know that this is just pure silicon. I would guess that there's some plastic still in it.

779
01:02:16.240 --> 01:02:22.000
And so if you're heating it up, the plastic, it's getting into your food. Okay, what about my

780
01:02:22.000 --> 01:02:28.400
pans? What about my pans here? Great, all clad. This is what I use. These are amazing.

781
01:02:29.360 --> 01:02:37.920
No plastic lining, no PFAS, no non-stick. So most people's pans at home have a sort of protective

782
01:02:37.920 --> 01:02:42.720
layer here that's non-stick so that they can cook their food and their food doesn't stick to the

783
01:02:42.720 --> 01:02:47.120
pans like scrambled eggs or kind of a pan the butt if they stick to everything. That has the

784
01:02:47.120 --> 01:02:52.160
forever chemicals in them and that is being heated up and is leaching in near food and you're eating

785
01:02:52.160 --> 01:02:58.720
it. So really what you want to avoid the most is Teflon, right? Anything that's non-stick.

786
01:02:58.720 --> 01:03:02.000
It's harder to cook with these though. It's so much harder, but you know what?

787
01:03:02.000 --> 01:03:05.280
You're healthier and that's what you have to imagine. The other thing I want to talk to you about is this

788
01:03:07.280 --> 01:03:15.120
the blender. Ah yes, the blender. This is one that people often miss. The problem is most blender

789
01:03:16.080 --> 01:03:21.280
pops here that's blending your stuff is plastic and there are studies showing that when you have

790
01:03:21.280 --> 01:03:26.960
a lot of friction on plastic that releases orders of magnitude more microplastics and of course

791
01:03:26.960 --> 01:03:32.160
there are associated chemicals or hitchhiking along there. There are companies that make a stainless

792
01:03:32.160 --> 01:03:37.920
steel version of the blender and I highly recommend if you're someone like myself, I like to do my

793
01:03:37.920 --> 01:03:44.080
kale blueberry smoothies that you switched to the stainless steel. I did, I switched from my family

794
01:03:44.160 --> 01:03:49.920
because essentially the friction you're drinking microplastics and chemicals. So that's bad.

795
01:03:51.280 --> 01:03:53.920
Never seats. Yeah, don't touch it. What do you mean don't touch it?

796
01:03:54.400 --> 01:04:02.960
So receipts are covered with BPA. I mean literally just covered. That's how it prints it,

797
01:04:02.960 --> 01:04:09.200
right? This isn't like a printer. This is printed for it's a thermal paper and the BPA is allowing

798
01:04:09.200 --> 01:04:14.560
the printing to happen. And so they're covered with Bisfinal A. People that are handling receipts

799
01:04:14.560 --> 01:04:19.840
like cashiers that are handling receipts have really high levels of BPA. Particularly if they use

800
01:04:19.840 --> 01:04:26.000
like hand sanitizing lotion or any lotion. Any sort of cream makes the BPA again, BPA is fat

801
01:04:26.000 --> 01:04:31.840
soluble. These creams, the hand sanitizers are carrying it inside to inside your bloodstream

802
01:04:31.840 --> 01:04:36.880
about a hundredfold higher than not having that. So first of all, you can opt to have and

803
01:04:36.880 --> 01:04:43.040
receive email to you. If you need the receipt, I would do that or don't touch it. But also if you

804
01:04:43.040 --> 01:04:49.280
work in the cash, if you're a cashier and you work in this industry, really, really please wear

805
01:04:49.280 --> 01:04:53.440
nitrile gloves. I mean, this is like your BPA levels. If you were to go get them measured,

806
01:04:53.440 --> 01:04:57.520
which you can there are companies out there now that do measure BPA levels in urine,

807
01:04:57.520 --> 01:05:03.520
you will see that they are extremely extremely high. So nitrile gloves will protect you from the BPA

808
01:05:04.320 --> 01:05:09.520
getting across your dermal barrier and getting to your bloodstream. Latex gloves do not.

809
01:05:09.520 --> 01:05:13.440
So make sure they're nitrile gloves. And for people that are not in the industry, try to avoid

810
01:05:13.440 --> 01:05:17.920
the receipts. I mean, it's a really big exposure to BPA that people aren't even realizing.

811
01:05:17.920 --> 01:05:21.280
I can tell by the way you're like grabbing the corner that like it's feces or something.

812
01:05:21.280 --> 01:05:25.040
Oh, it's terrible. And my son, like, you know, kids love paper. And of course, I don't want

813
01:05:25.040 --> 01:05:29.200
I'm touching it because we talked about that study in adolescent boys where they had high BPA levels.

814
01:05:29.200 --> 01:05:33.760
And that was associated with a 50% reduction in testosterone. I mean, this is at a part of your

815
01:05:33.760 --> 01:05:39.440
life when testosterone is, you know, important for sexual development and development in general.

816
01:05:39.440 --> 01:05:45.120
So really, really, really important to remember receipts are a very big source of BPA that people

817
01:05:45.120 --> 01:05:49.520
are not thinking about, particularly people that are routinely handling these receipts.

818
01:05:50.240 --> 01:05:56.960
And the other thing I want to talk to you about is water. So here is one of my water filters.

819
01:05:56.960 --> 01:06:00.000
I also have a filter attached to the tap. What are your thoughts?

820
01:06:00.720 --> 01:06:06.960
So this is filtering water, but it's filtering it into plastic. And it's also got plastic filter.

821
01:06:06.960 --> 01:06:11.280
So I think that, you know, you're probably filtering away some other things, pathogens,

822
01:06:11.280 --> 01:06:15.600
gross other chemicals that might be in the water, but you're essentially reintroducing the plastic.

823
01:06:15.600 --> 01:06:19.920
So I don't know that that's necessarily the best way to get the filter. What you have over here

824
01:06:19.920 --> 01:06:26.880
is a reverse osmosis water filter. That is absolutely the ideal. Reverse osmosis water filters

825
01:06:26.880 --> 01:06:33.040
filter out microplastics, nanoplastics, BPA, phallates, chemicals, all these things that we're

826
01:06:33.040 --> 01:06:38.720
talking about today. People can get a tabletop one. Kind of like this is tabletop, but it's a tabletop

827
01:06:38.720 --> 01:06:43.440
reverse osmosis water filter. These only filter out the bigger, larger plastic size, microplastic

828
01:06:43.440 --> 01:06:48.000
size. And then the last thing I want to mention, Stephen, because you do have a reverse osmosis

829
01:06:48.000 --> 01:06:54.320
water filter is that it does filter out a lot of small particles, including essential, you know,

830
01:06:54.320 --> 01:06:58.720
trace elements and some essential like minerals and stuff. So you want to make sure that you are

831
01:06:58.720 --> 01:07:03.600
taking a multivitamin mineral supplement and you can also get what's called the little

832
01:07:03.600 --> 01:07:09.920
essential element drops that have things like phosphorus, magnies, iodine, some of these things

833
01:07:09.920 --> 01:07:14.320
that are being filtered out of your water and making sure you're reintroducing that to your water.

834
01:07:14.320 --> 01:07:19.600
Ah, okay. So it takes some good stuff out to you. It does, yeah. Okay. Is there anything else that

835
01:07:19.680 --> 01:07:25.440
maybe is even in my kitchen now or not in my kitchen that is a culprit of BPAs and P-Files?

836
01:07:25.440 --> 01:07:32.000
Yeah, here's the first problem here. And then inside where the hot water is going through is there's

837
01:07:32.000 --> 01:07:37.360
plastic pieces. So the hot water is going through plastic to get to your little espresso, you know,

838
01:07:37.360 --> 01:07:42.560
cup here. These I actually looked into this because at first I thought they were aligned with plastic,

839
01:07:42.560 --> 01:07:47.840
they're not. My concern is mostly the water going through this system that's heating up. It's

840
01:07:47.840 --> 01:07:52.480
got plastic, you know, taping in there that it's going through. Okay, so I'm going to just stay

841
01:07:52.480 --> 01:08:00.320
there and I'm going to just grab. Okay, so this is now the coffee that I drink. We'll come to.

842
01:08:01.520 --> 01:08:05.280
They flash freezer at the perfect moment and it's delivered frozen. So metal and then this is an

843
01:08:05.280 --> 01:08:11.040
aluminium lid. Right, so this shouldn't be aligned with plastic, right? You go like this, press the

844
01:08:11.040 --> 01:08:18.080
little button on top and it goes straight into your glass and then this comes out and that's the coffee.

845
01:08:18.080 --> 01:08:21.360
Oh, I love it. So you just drop this funny because they're a sponsor.

846
01:08:22.640 --> 01:08:28.480
So disclaim, and I'm also an investor in this company. So no machines at all put it straight into

847
01:08:28.480 --> 01:08:33.280
the glass, pour the hot water and that's it. It's like instead of instant coffee, but it's real coffee

848
01:08:33.280 --> 01:08:37.440
that's been frozen. It's from some Stanford engineers who flash freezer at the perfect moment to

849
01:08:37.440 --> 01:08:42.640
lock in the taste and you can literally smell. That was good. Yeah, I'm so glad you're not putting

850
01:08:42.640 --> 01:08:48.240
it in a machine because that's no no longer do that. Okay, so this is my supplement cover. It's

851
01:08:48.240 --> 01:08:52.880
a mess, but I've pulled out things that I'm personally interested in. Good, bad, indifferent.

852
01:08:52.880 --> 01:08:57.280
The first one that jumped out at me when I was looking is reduced and active glutathione.

853
01:08:58.080 --> 01:09:03.200
This is something that I think people should be aware of. There's marketing involved here.

854
01:09:03.280 --> 01:09:07.760
Glutathione is in a major it's a major antioxidant. We make it in our body. We make it in our brain.

855
01:09:07.760 --> 01:09:13.120
What does it do? Sorry. So it's a very important antioxidant. It helps negate oxidation,

856
01:09:13.120 --> 01:09:17.360
which is causing brain aging. It's negating oxidation, which is aging yourself, right?

857
01:09:17.920 --> 01:09:21.920
People want to supplement with it because they've heard about glutathione and how beneficial it is

858
01:09:21.920 --> 01:09:27.120
and how it's a great antioxidant. The problem is because our body makes it inside of ourselves,

859
01:09:27.120 --> 01:09:31.920
inside of ourselves, we don't have a transporter to get glutathione from the outside of ourselves.

860
01:09:31.920 --> 01:09:37.040
Like if we eat it and if it makes it through our digestion, which it really doesn't into ourselves.

861
01:09:37.040 --> 01:09:40.640
And so this kind of glutathione isn't going to make it inside of your cells.

862
01:09:40.640 --> 01:09:44.240
So this is just a waste of time. It is. You're going to want to get something called

863
01:09:44.240 --> 01:09:50.800
liposomal glutathione. Liposomal glutathione has been shown to get inside because liposomes,

864
01:09:50.800 --> 01:09:55.440
it's essentially taking the glutathione molecule and encapsulating it in something that's going to fuse

865
01:09:55.440 --> 01:10:01.760
with yourself. Liposomal products in general have a higher bioavailability for that reason.

866
01:10:01.760 --> 01:10:05.840
So let me repeat that back to you so I've got it. So if it's liposomal, it's basically in a packet,

867
01:10:05.840 --> 01:10:10.640
which can get through into the cell. If it's not, this one is reduced and active,

868
01:10:10.640 --> 01:10:13.680
then it's never going to get in the cells. It's waste of time. It's just going to be excreted.

869
01:10:13.680 --> 01:10:17.440
Yeah, I would say that it's really not doing much and that if you're going to want to supplement

870
01:10:17.440 --> 01:10:22.640
liposomal glutathione, that's what I have. What about this? Vitamin D3. I've always been confused

871
01:10:22.640 --> 01:10:28.400
because people say take vitamin D, but then this one says D3. Right. D3 is the form of vitamin D that

872
01:10:28.400 --> 01:10:32.320
you make when you're in the sun. That's the major way we make vitamin D is from sun exposure.

873
01:10:33.040 --> 01:10:39.280
There is a plant form of vitamin D called vitamin D2. It's found in things like mushrooms, for example.

874
01:10:40.160 --> 01:10:44.560
The problem is, is that there have been studies showing that vitamin D2, which is unfortunately

875
01:10:44.560 --> 01:10:49.520
what a lot of vegetarians take because they want a vegetarian form. Vitamin D3 is also

876
01:10:50.400 --> 01:10:54.080
found in like sheepskin because the sheep are making it in their, you know, skin when they're

877
01:10:54.080 --> 01:11:01.360
exposed to sunlight. Vitamin D2 is not as effective as vitamin D3. If you are a vegetarian or a vegan,

878
01:11:01.360 --> 01:11:06.320
you're going to want to look for vitamin D3 from lichen. Lichen is that green stuff that you can find

879
01:11:06.320 --> 01:11:12.560
on trees and stuff. That also makes vitamin D3. And so it's a much better option than getting the

880
01:11:12.560 --> 01:11:17.520
vitamin D2, which is what a lot of vegetarians do. So there's actually a study, a recent study showing

881
01:11:17.520 --> 01:11:22.080
that people that are vitamin D deficient. So they're not getting enough vitamin D3 because we don't

882
01:11:22.080 --> 01:11:27.120
go out in the sun anymore. They have accelerated aging. And if they supplemented a very large study,

883
01:11:27.120 --> 01:11:32.720
by the way, if they supplemented with vitamin D3, they slowed their biological aging by almost two

884
01:11:32.720 --> 01:11:37.440
years. That didn't happen in people that were not vitamin D deficient from the start. So it's not

885
01:11:37.440 --> 01:11:42.160
like a vitamin D3 supplement is going to do something miraculous. If you already have enough vitamin D,

886
01:11:42.160 --> 01:11:47.440
the point is to avoid deficiency. And so, you know, someone like yourself that probably doesn't

887
01:11:47.440 --> 01:11:52.480
go outside a lot. But also when you go outside, but you're not, you have darker skin. So melanin

888
01:11:52.480 --> 01:11:57.280
is a natural sunscreen. And so people with more melanin have to spend a lot more time in the sun.

889
01:11:57.280 --> 01:12:01.120
And so that is something to consider as well. But I can always just take my multivitamin.

890
01:12:01.120 --> 01:12:06.560
Right. Multivitamin. I think I might have talked about one study last time we talked last episode where

891
01:12:07.280 --> 01:12:12.400
men and women that were older adults, there were 65 years and older, they took one centrum silver

892
01:12:12.400 --> 01:12:16.480
a day. And I'm not, you know, I'm not advocating for centrum silver. I'm just saying that was involved

893
01:12:16.480 --> 01:12:23.280
in the study. And after three years, they had reversed their brain aging, global brain aging by

894
01:12:23.280 --> 01:12:30.240
2.1 years. And they reversed their episodic brain aging by almost five years. So episodic memory is

895
01:12:30.240 --> 01:12:35.120
the kind of memory involved in remembering events and people and things like that, you know, as you get

896
01:12:35.120 --> 01:12:40.480
older, you know, that stuff doesn't come as quick, right. So it delayed that aging by five years.

897
01:12:40.480 --> 01:12:46.160
Well, the same study also just recently published literally like a couple of weeks ago.

898
01:12:46.800 --> 01:12:51.680
Again, part of this large study, it's called the Cosmos study. They looked at the multivitamin

899
01:12:51.680 --> 01:12:56.800
use and biological aging, epigenetic aging. And they found that the centrum silver

900
01:12:56.800 --> 01:13:02.240
multivitamin also slowed biological aging, epigenetic aging by a few months. And this was only after

901
01:13:02.240 --> 01:13:06.960
two years. And you might go, oh, a few months. But that was after two years. And that trial was

902
01:13:06.960 --> 01:13:11.120
two years long. So if you add two, two weirs and then you add another two years and then you add

903
01:13:11.120 --> 01:13:16.320
and then you're talking about 20, talking about 30, talking about 50 years, that is slowing aging the

904
01:13:16.320 --> 01:13:21.440
entire time. It adds up. It's cumulative. And it's one of the easiest things that someone can do

905
01:13:21.440 --> 01:13:25.680
to basically, you know, make sure that they're aging better. There's things that are harder to do.

906
01:13:26.240 --> 01:13:31.040
But that, to me, is such a low hanging fruit. It's easy. What is it about this? What is in here

907
01:13:31.040 --> 01:13:35.680
that's making a male multivitamin have such profound effects? If you look at the back at the

908
01:13:35.760 --> 01:13:40.800
supplement facts, there's a lot of vitamins and minerals, things like vitamin C, vitamin D3,

909
01:13:40.800 --> 01:13:46.880
vitamin E, vitamin K, niacin, the B vitamins, folate, you have things like selenium, the essential,

910
01:13:46.880 --> 01:13:53.600
there's essential elements. These are all things that we need to run everything in our body. All

911
01:13:53.600 --> 01:13:59.520
of our metabolism, our neurotransmitter synthesis, our immune system, you know, our liver, all these,

912
01:13:59.520 --> 01:14:03.360
these are cofactors that are really important for all those things. And you don't realize how important

913
01:14:03.360 --> 01:14:08.880
they are until time goes on and things start to fall apart. It's basically filling the gaps

914
01:14:08.880 --> 01:14:12.640
because we're supposed to get these things from our foods. We're supposed to be getting all these

915
01:14:12.640 --> 01:14:17.440
vitamins and minerals from our foods from our water. And it's just not happening for many reasons.

916
01:14:17.440 --> 01:14:21.920
One, our soils are depleted. You know, the organic phosphates, like glyphosate, is depleting our

917
01:14:21.920 --> 01:14:26.000
minerals. And so the foods that are being grown in the soil aren't getting their minerals that

918
01:14:26.000 --> 01:14:29.360
they're supposed to. And then the second problem is we're not eating the right foods because we're

919
01:14:30.000 --> 01:14:34.720
eating takeout, we're eating foods that are not micronutrient dense, things like dark leafy greens,

920
01:14:34.720 --> 01:14:39.120
we're not eating the colors of the rainbow. And those are really important for vitamins and minerals.

921
01:14:39.120 --> 01:14:46.080
So I've got two questions there. Is there a multivitamin that I could take that is not good for me?

922
01:14:46.080 --> 01:14:49.520
Because when I go to the shops, there's so many different types these days. And I don't know which

923
01:14:49.520 --> 01:14:53.440
one's good about or how to tell the difference. And so honestly, sometimes I just go based on the

924
01:14:53.440 --> 01:14:58.720
most expensive because I assume the most expensive is the best quality. Yeah. So, you know, the problem

925
01:14:58.720 --> 01:15:03.360
with supplements is they're not regulated. I mean, not that I necessarily want to, but it is a

926
01:15:03.360 --> 01:15:08.160
problem because supplement companies can kind of put whatever they want in the supplements.

927
01:15:08.160 --> 01:15:13.360
They don't necessarily have the amount of active ingredient that they say or they can either have

928
01:15:13.360 --> 01:15:19.920
too little or too much. And so that is the problem with. Yeah. So for example, some vitamin D

929
01:15:19.920 --> 01:15:27.360
three supplements and some melatonin supplements have like, in some cases like a thousand to ten thousand

930
01:15:27.360 --> 01:15:32.160
fold more. And it was a really big problem with melatonin because melatonin is that

931
01:15:32.160 --> 01:15:36.800
hormone that you make to help you fall asleep. And there was excessive amounts in them. So

932
01:15:36.800 --> 01:15:41.600
it's not regulated. So you really don't know the amount you're getting. So I would say if number one

933
01:15:41.600 --> 01:15:47.520
go to a trusted brand that is third-party testing. There's so much third-party testing now.

934
01:15:47.520 --> 01:15:52.640
Consumer Lab does it. You can, you know, look up what they've tested. But for a man, I would say

935
01:15:52.720 --> 01:15:57.760
the thing that's essential here is you don't want to get iron. You don't want supplemental iron.

936
01:15:57.760 --> 01:16:02.080
Well, someone told me to start drinking these iron drinks. Were you iron deficient? No.

937
01:16:02.080 --> 01:16:06.800
Okay. I was just sick one time and they said this would really help. So this wasn't a scientist.

938
01:16:06.800 --> 01:16:10.960
Yeah. It's just different. Most men do not need to supplement with iron unless they have,

939
01:16:10.960 --> 01:16:16.400
you know, a problem with iron and their anemic. For example, iron can be very bad. I mean,

940
01:16:16.400 --> 01:16:22.480
if you're supplementing with iron, it's very reactive and it causes oxidative stress easily.

941
01:16:22.480 --> 01:16:26.880
It's called free iron. The free iron reacts with other things with your DNA, your cells. And so

942
01:16:28.080 --> 01:16:32.560
most men do not need to supplement. In fact, even, you know, something called hemochromatosis,

943
01:16:32.560 --> 01:16:36.960
where you're basically, you have too much iron already. And if you have those genes, it's actually

944
01:16:36.960 --> 01:16:41.360
quite common, then you're really talking about iron overload. So you really do not need to

945
01:16:41.360 --> 01:16:46.400
supplement iron. Women? Women, premenopausal women are different because premenopausal women do

946
01:16:46.400 --> 01:16:53.280
lose a lot of iron from menstruation when they're menstruating. And so I would say about 16% of

947
01:16:53.280 --> 01:16:57.120
menstruating women are iron deficient. And then if you add exercise on top of that, you know,

948
01:16:57.120 --> 01:17:01.520
a lot of endurance exercise, you can get lysis of your red blood cells. And so you do need iron

949
01:17:01.520 --> 01:17:06.240
for your red blood cells. If you're eating meat, if you're not a vegetarian, you know, maybe that

950
01:17:06.240 --> 01:17:10.160
would be a case if you're like a vegan or something, maybe some iron would come in, but you have to

951
01:17:10.320 --> 01:17:14.800
get your iron levels measured. You don't want to be too high because it does cause damage. But I

952
01:17:14.800 --> 01:17:19.680
would say that premenopausal women, iron is especially around your cycle is good. Postmenopausal

953
01:17:19.680 --> 01:17:24.720
women, once you hit menopause, you kind of shift to like what a man needs. You don't need the iron

954
01:17:24.720 --> 01:17:28.640
again. So it's very, it's very much just premenopausal women that need iron. I said for now,

955
01:17:28.640 --> 01:17:33.760
I've been drinking this. Omega green, does that? Yes. Omega three, fish oil, as we've talked about

956
01:17:33.760 --> 01:17:37.360
before. I mean, this is probably one of the best and easiest things that people can do to improve

957
01:17:37.360 --> 01:17:42.160
their health, improve the way they age. Omega three fatty acids, 90 percent of the U.S.

958
01:17:42.160 --> 01:17:47.040
population is not getting enough of them 80 percent globally. Everyone, nobody's getting enough

959
01:17:47.040 --> 01:17:52.480
Omega three fatty acids, particularly from seafood. So the EPA and DHA from fish oil are probably the

960
01:17:52.480 --> 01:17:57.520
best forms. You know, we talked about studies. If you have a high omega three index, you have a five

961
01:17:57.520 --> 01:18:02.080
year increased life expectancy compared to low omega three index. If you're a smoker and you have

962
01:18:02.080 --> 01:18:06.160
a high omega three index, then you're going to live as long as a non-smoker with a low omega three

963
01:18:06.160 --> 01:18:11.280
index, right? I mean, so the low omega three index is like smoking. Basically, you know, you have a

964
01:18:11.280 --> 01:18:15.520
66 percent lower chance of getting Alzheimer's disease with the high omega three index. And even

965
01:18:15.520 --> 01:18:22.320
more recently, there was studies showing that omega three slows epigenetic aging. And this is,

966
01:18:22.320 --> 01:18:26.800
this is not just a deficiency, I guess, because everyone's deficient. Maybe that's why. But

967
01:18:26.800 --> 01:18:31.600
a study showed that omega three fish oil supplementation, this was a study out of Switzerland.

968
01:18:31.680 --> 01:18:35.920
These individuals are mostly active. They're 88 percent of them were already physically active

969
01:18:35.920 --> 01:18:39.760
at the start of the trial. And I mentioned that because the trial involved omega three,

970
01:18:39.760 --> 01:18:44.480
it involved vitamin D and it involved resistance training or the combination of all three.

971
01:18:44.480 --> 01:18:50.480
And only the omega three was able to slow epigenetic aging, biological aging, because for one,

972
01:18:50.480 --> 01:18:54.160
they were already physically active. So adding resistance training on top of their baseline didn't

973
01:18:54.160 --> 01:18:59.840
do much. And they were vitamin D sufficient. So the omega three was able to slow epigenetic aging.

974
01:18:59.920 --> 01:19:05.040
The combination of all three slowed it by four months. This was just after one year. So

975
01:19:05.040 --> 01:19:09.520
slowed it by four months. And if you imagine that, it doesn't sound like a lot. Again, it's

976
01:19:09.520 --> 01:19:15.120
compounding, but also within that study, they looked at real world outcomes. So that also correlated

977
01:19:15.120 --> 01:19:20.400
with they had a 60 percent less likely chance of being pre-fail, a pre-fail. It's a pre-fail

978
01:19:20.400 --> 01:19:26.240
tea, right? They also were less likely to get cancer as well. So I mean, it's really kind of

979
01:19:26.240 --> 01:19:30.400
translating to these health outcomes that we think of. And all you need to do is supplement

980
01:19:30.400 --> 01:19:36.160
with about 1.6 to two rams a day of omega three to get a good omega three index. But I will

981
01:19:36.160 --> 01:19:41.920
mention one thing, Steven. It's at room temperature. I don't think that's a great idea, because

982
01:19:41.920 --> 01:19:47.600
fish oil is a polyunsaturated fatty acid is prone to oxidation. So you want to put it in a

983
01:19:47.600 --> 01:19:52.560
low temperature environment. I keep all my, actually, I keep all my fish oil frozen, frozen,

984
01:19:52.560 --> 01:19:56.240
and then when I'm ready to use it, I put it in the fridge. So like, I have a store of it,

985
01:19:56.240 --> 01:19:59.680
I have a stock of it, I buy, and then it's in the freezer, and then I put it in the fridge with

986
01:19:59.680 --> 01:20:04.800
the bottle that I'm using from. And it's freezing, it does nothing. It's fine. So it's basically just

987
01:20:04.800 --> 01:20:08.480
keeping it really, really low oxidation. So when he's put this in the fridge? You need to put it

988
01:20:08.480 --> 01:20:11.680
in the fridge and also make sure you're getting a quality brand, right? So you're going to third

989
01:20:11.680 --> 01:20:18.000
party testing again. You want to have a total oxidation, ideally less than 10. And there are brands

990
01:20:18.000 --> 01:20:22.400
out there that do have a oxidation less than 10. Which means it's more fresh and pure.

991
01:20:22.400 --> 01:20:25.920
It's more, it's yeah, it's less oxidized. You don't want to be consuming oxidized fat,

992
01:20:25.920 --> 01:20:32.320
because that's also not good. Okay, so what else jumps out to you here? We've got creatine, I mean.

993
01:20:33.360 --> 01:20:38.560
Yeah, creatine is like my new. I travel with it everywhere. You got microionized. Is this, this is

994
01:20:38.560 --> 01:20:42.880
I've got so many different types. This is the one I take. Yeah, I take the creatine

995
01:20:42.880 --> 01:20:48.640
monohydrate, because it's the most well studied. And you know, obviously for I do a lot of

996
01:20:48.640 --> 01:20:52.000
training and workout training, I do a lot of resistance training and strength training. So I at least

997
01:20:52.000 --> 01:20:56.960
get five grams a day, which is what I always was doing in the past. I up that to 10 grams a day as

998
01:20:56.960 --> 01:21:02.160
my baseline, because I wanted to have benefits in my brain. Studies out of Germany show that once

999
01:21:02.160 --> 01:21:06.400
you get to the 10 gram mark, you're actually your brain is able to take it up. And it's increasing

1000
01:21:06.400 --> 01:21:12.080
creatine in certain brain regions. That doesn't happen much at lower doses. And that's because your

1001
01:21:12.080 --> 01:21:17.040
muscles are very greedy. The creatine in my brain, honestly, I've, for me, I mentioned this before,

1002
01:21:17.040 --> 01:21:21.040
it's a game changer. Just on a daily basis, I feel like I don't have that afternoon slump.

1003
01:21:21.680 --> 01:21:27.680
I'm in my mid 40s. My brain isn't as sharp as it was. Creatine is really helped me kind of get

1004
01:21:27.680 --> 01:21:32.400
a little bit closer to where I used to be. And also when I'm sleep devised to prived, I go up even

1005
01:21:32.400 --> 01:21:38.000
higher. Sometimes I do 20, 25 grams. And that is because studies have shown, if you go up to a

1006
01:21:38.000 --> 01:21:43.120
higher dose like that, depending on your way, it's kind of a scale that it helps you basically

1007
01:21:43.120 --> 01:21:47.440
negate the negative effects on your brain from sleep deprivation. We're not only are you cognitively

1008
01:21:47.440 --> 01:21:53.040
functioning, you're functioning beyond what your even normal baseline was, which was kind of mind-blowing.

1009
01:21:53.040 --> 01:22:00.000
The question I had is around loading and how long it takes to feel the impact. Because when I first

1010
01:22:00.000 --> 01:22:03.840
had about creatine on 16, and my brother was bodybuilding, and they were told that you need to like

1011
01:22:03.840 --> 01:22:08.400
load up on big loads of it. And then in like two weeks time, your body would be saturated.

1012
01:22:08.400 --> 01:22:14.800
What's the truth? Right. So the reason that creatine loading was done was because there's a short

1013
01:22:15.440 --> 01:22:18.960
window of time when researchers are doing a study. And they want their muscle

1014
01:22:19.520 --> 01:22:24.240
stores to be saturated. They want their muscles to be saturated. And so you have to do

1015
01:22:24.880 --> 01:22:31.920
20-gram loading phase in order to saturate them after three or four days. If you're not about

1016
01:22:31.920 --> 01:22:35.600
to compete, and if you haven't been using creatine and you're not participating in this study,

1017
01:22:35.600 --> 01:22:41.760
it takes about four weeks, three to four weeks, of five grams a day consistently to saturate your

1018
01:22:41.760 --> 01:22:46.400
muscle. So you don't have to do any loading phase. If you're supplementing with five grams a day,

1019
01:22:46.400 --> 01:22:50.640
and you've been doing it for a month, your muscle stores are saturated. And so you exercise,

1020
01:22:50.640 --> 01:22:54.240
and you get that five grams in again, and they're saturated, right? So they keep, they're already

1021
01:22:54.240 --> 01:22:58.240
that five grams a day is keeping them saturated. And that's why I said that your muscles are really

1022
01:22:58.240 --> 01:23:01.760
hungry and greedy. They're wanting that five grams. They're wanting that five grams. And that's

1023
01:23:01.760 --> 01:23:06.000
about what it takes daily to saturate them. However, if you're starting from the gram zero,

1024
01:23:06.000 --> 01:23:12.240
where you've never taken creatine, it's going to take four weeks to really get to sex. Otherwise,

1025
01:23:12.240 --> 01:23:15.280
yeah, you'll have to get higher doses. They're not going to be saturated after five grams.

1026
01:23:15.280 --> 01:23:19.280
So some people might have tried creating it for a week. I've not felt any effects and given up.

1027
01:23:19.920 --> 01:23:23.520
That's a good, that's actually a really good point. Yeah, it's about a month-long experiment,

1028
01:23:23.520 --> 01:23:28.000
I would say close to four weeks. I think some people can saturate it at three weeks, but it all

1029
01:23:28.000 --> 01:23:33.280
depends body size and all that. So four weeks is a good experiment time, and five grams is a good

1030
01:23:33.280 --> 01:23:38.240
dose to start with. If five grams a day actually help makes you more bloated and nauseous,

1031
01:23:38.240 --> 01:23:42.320
cut that down a two and a half and two and a half grams so that you split the doses. If you split

1032
01:23:42.320 --> 01:23:46.720
the doses, if you take it with food, particularly carbohydrates, it seems to help negate some of the

1033
01:23:46.720 --> 01:23:50.880
bloating and nausea and negative effects people feel. And obviously, if you're not working out,

1034
01:23:51.760 --> 01:23:55.680
creatine's not going to like grow your muscles. You have to put in the work, you have to put in

1035
01:23:55.680 --> 01:24:01.120
the effort. It's what it's doing is it's helping your muscles grow and give you the energy to do more

1036
01:24:01.120 --> 01:24:06.560
training volumes that they can grow bigger and also so that you can be stronger. If you are

1037
01:24:06.560 --> 01:24:10.640
traveling and stressed and all those things, yes, creatine is good for the brain.

1038
01:24:10.640 --> 01:24:16.240
I was thinking, I think it was James Smith did a video about different creatine percentages

1039
01:24:16.240 --> 01:24:21.520
in the creatine products we drink or eat or consume and he looked at creatine gummies and found

1040
01:24:21.520 --> 01:24:25.680
that some of the creatine gummies don't even have any creatine in them at all. And it was quite

1041
01:24:25.680 --> 01:24:28.880
shocking because you just assumed that if it says creatine, there's going to be creatine in there.

1042
01:24:28.880 --> 01:24:34.080
This goes back to the whole problem where supplements are not regulated and so you never really know

1043
01:24:34.080 --> 01:24:38.640
what you're getting and you have to have third-party testing and go to a quality brand gummies in general.

1044
01:24:38.640 --> 01:24:43.440
So there was a study that was published not long ago. It was a consumer study that was done where

1045
01:24:43.440 --> 01:24:47.760
people went and got a lot of different creatine gummies off the shelf and then measured how

1046
01:24:47.760 --> 01:24:52.960
much creatine was in them and essentially almost all of them had none. And I've talked to some

1047
01:24:52.960 --> 01:24:58.960
supplement manufacturers and their basically their statement was it's really hard to get active

1048
01:24:58.960 --> 01:25:04.000
ingredients in gummy in general, not even just creatine in general. But the other thing I did want

1049
01:25:04.000 --> 01:25:08.960
to mention with creatine is that you do want to make sure it's NSF certified. That's a really

1050
01:25:08.960 --> 01:25:16.000
important thing because there are contaminants that are even produced in the processing of creatine

1051
01:25:16.000 --> 01:25:20.480
and creatine monohydrate. And so you want to make sure that you're not getting those contaminants

1052
01:25:20.480 --> 01:25:25.040
which can be harmful and some of them are like lead, for example, but even some other compounds

1053
01:25:25.040 --> 01:25:30.240
that are formed. And so you want NSF certification and that's always what I look for when I'm

1054
01:25:30.240 --> 01:25:34.560
buying a creatine supplement. Is NSF certification or any supplement? I really like to have all

1055
01:25:34.560 --> 01:25:39.120
supplements NSF certified because that really means they've one looked at contaminants and two

1056
01:25:39.120 --> 01:25:44.240
it's got that active ingredient in there and that's really what you want. And the NSF certification

1057
01:25:44.240 --> 01:25:48.560
is just a little logo on the side of the type here that says NSF certified sports. That's it. Yeah

1058
01:25:48.560 --> 01:25:52.480
and it's all on websites too if you buy online. Yeah. Okay, so I've got one challenge for you.

1059
01:25:52.480 --> 01:25:57.360
If you have to pick five supplements for me to take, assuming that I am,

1060
01:25:57.360 --> 01:26:04.720
they're like female. Okay, so it's neither gender and it can be things that are either currently

1061
01:26:04.720 --> 01:26:11.040
in my cupboard or not. What's the top five? And ideally give me them in order if you can. In order of importance.

1062
01:26:13.280 --> 01:26:17.120
Visual. Number one. Number one. Vitamin D.

1063
01:26:19.600 --> 01:26:26.400
Multivitamin. All three very, very strong evidence that you're going to slow aging,

1064
01:26:26.400 --> 01:26:30.960
you're going to improve your brain function, lower disease risk, live longer. And creatine's going

1065
01:26:30.960 --> 01:26:36.800
to be there. So that's one, two, three, four. And then the last one is magnesium. Magnesium would be

1066
01:26:37.760 --> 01:26:43.040
I mean, it might be number four and creatine number five actually. Really? Yeah. Are you sure?

1067
01:26:43.920 --> 01:26:49.360
What is magnesium doing for me? Magnesium is running. It's important for 300 different enzymes in

1068
01:26:49.360 --> 01:26:54.080
your body. It's important to repair damage to your DNA that's being done all the time. It's being

1069
01:26:54.080 --> 01:26:59.120
done from the iron that you're taking. It's being done from normal metabolism, normal immune

1070
01:26:59.120 --> 01:27:03.200
activation. But when you're in a state where you have you're not eating a good diet or you're not

1071
01:27:03.200 --> 01:27:07.280
getting enough sleep, magnesium is really important to repair that damage. And that's why studies have

1072
01:27:07.280 --> 01:27:14.000
shown that magnesium is really important for preventing cancer. And it also helps with sleep.

1073
01:27:14.000 --> 01:27:18.320
It's really good for sleep. But more importantly, 50% of the population doesn't get enough magnesium.

1074
01:27:18.320 --> 01:27:22.240
And I bet you're probably one of those people because most of us are, do you eat a lot of dark

1075
01:27:22.240 --> 01:27:28.560
reliefy greens or almonds? You're supposed to be getting 400 about 300 or 50 to 400 milligrams

1076
01:27:28.560 --> 01:27:33.680
a day. Are you physically active? Yeah. You're sweating magnesium out. Let's make it six supplements.

1077
01:27:33.680 --> 01:27:39.360
So there's a new supplement, uralith and A, that I'm pretty excited about. The other thing I take

1078
01:27:39.360 --> 01:27:46.640
that's really important is that I don't necessarily see here. What's it called? So curcumin? Well,

1079
01:27:46.640 --> 01:27:49.840
those supplements you've mentioned, the first one which I can't say, and the second one,

1080
01:27:49.840 --> 01:27:54.000
curcumin. We have on the table in the studio. So let's go back into the studio and we'll pick up

1081
01:27:54.000 --> 01:28:02.560
from that. Steve, what day? Just making myself a delicious coffee. From the freezer?

1082
01:28:02.560 --> 01:28:06.960
From the freezer. You're not kind about content. No. Oh my gosh. This is going to change your life.

1083
01:28:07.600 --> 01:28:13.360
A couple of months ago, the founder of this business called Matt sent a big shipment of this coffee

1084
01:28:13.360 --> 01:28:17.200
to our office in London. What most people don't know is that the processing of coffee takes out a lot

1085
01:28:17.200 --> 01:28:23.920
of the taste. So what they do is they flash freeze it at the optimal moment when it's most tasty.

1086
01:28:23.920 --> 01:28:28.800
And they send you in the post to the coffee in these little frozen ice cubes. Now Matt sent a big

1087
01:28:28.800 --> 01:28:32.480
shipment to my office. I moved it to the kitchen. I said to the team, knock yourselves out. And then

1088
01:28:32.480 --> 01:28:37.920
I saw so many messages in our Slack channel of people going, oh my god, what the hell is that? It's

1089
01:28:37.920 --> 01:28:42.000
so delicious. All I have to do is pop it out in the morning using the little button on the back of this

1090
01:28:42.720 --> 01:28:50.720
thing. I pour my hot water in and I mix it. And that is done. You can get $30 off your first order

1091
01:28:50.720 --> 01:28:57.760
of comatiercoffee if you go to comatier.com slash Stephen. Try it and please Instagram DM me.

1092
01:28:57.760 --> 01:29:02.720
LinkedIn me and let me know if you love it as much as I do. You know, every once in a while you come

1093
01:29:02.720 --> 01:29:08.000
across a product that has such a huge impact on your life that you'd probably describe it as

1094
01:29:08.640 --> 01:29:16.480
a game changer. And I would say for about 35 to 40% of my team, they would currently describe

1095
01:29:16.480 --> 01:29:21.680
this product that I have in front of me called keytone IQ which you can get at keytone.com

1096
01:29:22.320 --> 01:29:26.000
as a game changer. But the reason I became a co-owner of this company and the reason why they now

1097
01:29:26.000 --> 01:29:30.640
are responsive this podcast is because one day when I came to work, there was a box of this stuff

1098
01:29:30.640 --> 01:29:35.600
sat on my desk. I had no idea what it was. Lily in my team says that this company have been in touch.

1099
01:29:35.600 --> 01:29:41.520
So I went upstairs, tried it and quite frankly the rest of history in terms of my focus, my energy

1100
01:29:41.520 --> 01:29:46.720
levels, how I feel, how I work, how productive I am, game changer. So if you want to give it a

1101
01:29:46.720 --> 01:29:52.080
try, visit keytone.com slash Stephen for 30% off. You'll also get a free gift with your second

1102
01:29:52.080 --> 01:29:58.160
shipment. And now you can find keyton IQ at target stores across the United States where your first

1103
01:29:58.160 --> 01:30:02.960
shot is completely free of charge. Make sure you keep what I'm about to say to yourself.

1104
01:30:02.960 --> 01:30:09.120
I'm inviting 10,000 of you to come even deeper into the direviceo. Welcome to my inner circle.

1105
01:30:09.120 --> 01:30:13.680
This is a brand new private community that I'm launching to the world. We have so many incredible

1106
01:30:13.680 --> 01:30:18.640
things that happen that you are never shown. We have the briefs that are on my pad when I'm

1107
01:30:18.640 --> 01:30:22.640
recording the conversation. We have clips we've never released. We have behind the scenes

1108
01:30:22.640 --> 01:30:29.440
conversations with the guests and also the episodes that we've never ever released. And so much more.

1109
01:30:29.520 --> 01:30:33.520
In the circle, you'll have direct access to me. You can tell us what you want this show to be,

1110
01:30:33.520 --> 01:30:38.240
who you want us to interview and the types of conversations you would love us to have. But

1111
01:30:38.240 --> 01:30:43.200
remember for now, we're only inviting the first 10,000 people that joined before it closes.

1112
01:30:43.200 --> 01:30:46.880
So if you want to join our private close community, head to the link in the description below or go to

1113
01:30:46.880 --> 01:30:51.040
D-O-A-C circle.com. I will speak to you then.

1114
01:30:54.640 --> 01:31:00.720
So Phytosomal curcumin is another one that I supplement with. And let's just start with curcumin

1115
01:31:00.720 --> 01:31:06.080
in general. Curcumin is found in a turmeric plant. It's something that is able to

1116
01:31:07.200 --> 01:31:14.000
pretty robustly and I would say consistently lower inflammation. And it's doing it in a different

1117
01:31:14.000 --> 01:31:19.840
way that like an NSAID, like an ibuprofen would do it, right? And that is important because

1118
01:31:20.880 --> 01:31:27.200
it's been shown if you take NSAIDs, right? So these non-steroidal anti-inflammatory drugs,

1119
01:31:27.200 --> 01:31:33.600
something like ibuprofen, around exercise, it can blunt the adaptations because it's basically

1120
01:31:33.600 --> 01:31:38.480
lowering inflammation and prostate landings and things that are important to cause exercise

1121
01:31:38.480 --> 01:31:44.080
adaptations. So curcumin doesn't, hasn't been shown to do that. But it has been shown to lower

1122
01:31:44.080 --> 01:31:51.840
something called TNF alpha. And that is a major inflammatory cytokine that is really, really

1123
01:31:52.400 --> 01:31:57.920
powerfully accelerating aging. In fact, those epigenetic aging clocks that we talked about earlier,

1124
01:31:58.560 --> 01:32:05.440
one of the most powerful drugs is able to slow them are TNF alpha inhibitors. So these are drugs

1125
01:32:05.440 --> 01:32:10.560
that people take to inhibit TNF alpha. Certain people take them like people with rheumatoid arthritis.

1126
01:32:10.560 --> 01:32:15.040
They have a high level of inflammation. They're immune systems overactive. They're making a lot of it.

1127
01:32:15.040 --> 01:32:20.720
Well, guess what? Those individuals taking TNF alpha inhibitors are like, they have a 50% less

1128
01:32:20.720 --> 01:32:28.320
likelihood of getting Alzheimer's disease than people taking. 50%. Yes. So I like it because

1129
01:32:28.960 --> 01:32:35.760
curcumin is one of the most, it is the most naturally occurring dietary compound that I've seen

1130
01:32:35.760 --> 01:32:41.120
data showing that it lowers TNF alpha. I haven't seen anything else that's naturally occurring.

1131
01:32:41.120 --> 01:32:47.040
That does it. This does it. It lowers it by quite a bit by almost five picograms per milliliter.

1132
01:32:47.040 --> 01:32:51.920
Phytosomal curcumin is the reason I take phytosomal. It's kind of like a liposome, but it's

1133
01:32:51.920 --> 01:32:56.480
phytosome. So it's essentially just making the ingredient get into the cells better. It's more

1134
01:32:56.480 --> 01:33:03.520
bioavailable because curcumin is easily metabolized quickly by the liver. It's what's called a xenobiotic.

1135
01:33:03.520 --> 01:33:08.080
It's not a compound that's a vitamin or a mineral or something that the body normally recognize.

1136
01:33:08.080 --> 01:33:13.600
It's seen as a drug, a foreign drug, xenobiotic, right? And so the liver gets rid of it quickly.

1137
01:33:13.600 --> 01:33:19.120
The phytosomal delivery of it kind of slows that whole process, whereas it's not getting rid of

1138
01:33:19.120 --> 01:33:23.200
so quickly. It's not being metabolized so readily. So that's why I take that. And also it's been

1139
01:33:23.200 --> 01:33:27.200
shown to improve performance, the people that are exercising. Again, because it's producing

1140
01:33:27.200 --> 01:33:31.760
inflammation, inflammation can be dampening for performance. And what else have we got here?

1141
01:33:31.760 --> 01:33:37.680
The other supplement that I really want to talk about is the uralith and A. And as I mentioned,

1142
01:33:37.680 --> 01:33:42.800
this is a compound that's usually generated in the gut by the bacteria and your gut.

1143
01:33:43.360 --> 01:33:48.400
It's something that we can get from our diet. So if we eat things like pomegranate, pomegranate has

1144
01:33:48.400 --> 01:33:53.440
a type of polyphenol in it called elagetanins. I've never heard about this before.

1145
01:33:53.440 --> 01:33:58.240
Okay, listen to this. This is like you got to try this supplement. Uralith and A, again,

1146
01:33:58.240 --> 01:34:03.760
it's made from eating things like pomegranate. However, 50% of the population doesn't have the

1147
01:34:03.760 --> 01:34:07.840
right bacteria to make it. So you're kind of like a coin toss. If you eat pomegranate,

1148
01:34:07.840 --> 01:34:12.880
am I going to be the person that can make Uralith and A, or am I not, right? So there was a company that

1149
01:34:12.880 --> 01:34:16.560
did out of Switzerland, these studies, a lot of these early studies were done in Switzerland,

1150
01:34:16.560 --> 01:34:21.280
and they ended up making Uralith and A, and then testing, doing clinical studies,

1151
01:34:21.280 --> 01:34:25.120
doing animal studies first, and then clinical studies to test what is Uralith and A doing.

1152
01:34:25.120 --> 01:34:32.000
So what is it? It is a compound that is able to basically get rid of damage to mitochondria.

1153
01:34:32.000 --> 01:34:36.640
So it's called my topogy. You've probably heard of autophagy,

1154
01:34:37.360 --> 01:34:42.720
clearing out all the gunk and the trash from yourselves, making them rejuvenating them,

1155
01:34:43.120 --> 01:34:48.720
which is associated with fasting. Fasting activates autophagy. Fasting activates my topogy,

1156
01:34:48.720 --> 01:34:53.920
which is specifically just clearing out damage mitochondria, or pieces of damage mitochondria.

1157
01:34:53.920 --> 01:35:00.400
Autophagy is essentially you have a whole cell, and within that cell, you have a lot of different

1158
01:35:00.400 --> 01:35:05.840
organelles that are called, so mitochondria being one, and so autophagy kind of helps clear out

1159
01:35:05.840 --> 01:35:12.320
all this stuff inside of the cell. My topogy is very specific to just the mitochondria within

1160
01:35:12.320 --> 01:35:18.080
the cell. Those mitochondria get older, and they don't have a really good repair process,

1161
01:35:18.080 --> 01:35:22.800
and so they accumulate damage. And as they get older, you're not going to be making energy as

1162
01:35:22.800 --> 01:35:27.200
well. You're not going to be using energy as well. It's going to affect all the cell function,

1163
01:35:27.200 --> 01:35:32.000
because energy is at the core of everything, right? So mitochondrial health is at the core of

1164
01:35:32.000 --> 01:35:38.880
all health, basically. This compound very robustly induces my topogy. And so there have been,

1165
01:35:38.960 --> 01:35:43.200
of course, many animal studies that were done preclinically before clinical studies were done.

1166
01:35:43.760 --> 01:35:47.680
Animal studies were exciting. I mean, mice that were given, old mice that were given,

1167
01:35:47.680 --> 01:35:55.280
you're a Lithuan A were able to like rejuvenate tissues, but also 20% life extension was found

1168
01:35:55.280 --> 01:35:59.200
in these mice given you're a Lithuan A. 20% is pretty big for a mouse, mouse study.

1169
01:36:00.080 --> 01:36:04.080
All right, but we're not mice, so let's talk about humans and why I'm actually excited about it.

1170
01:36:04.800 --> 01:36:10.800
For one, your Lithuan A and my topogy was shown to be activated in humans taking it. So they

1171
01:36:10.800 --> 01:36:16.560
took muscle biopsies and found that in fact, my topogy was activated. It's also recently been

1172
01:36:16.560 --> 01:36:22.400
shown that this your Lithuan A is able to basically rejuvenate the immune system. So older adults

1173
01:36:22.400 --> 01:36:29.440
were given 1,000 milligrams a day, and it basically, as we age, our immune system ages, our T cells

1174
01:36:29.920 --> 01:36:34.880
fighting off pathogens as well, and it increased the number of a very specific type of immune cell

1175
01:36:34.880 --> 01:36:40.400
that decreases with age called CD8 positive T cells. Those were increased, that's very important

1176
01:36:40.400 --> 01:36:44.160
because you're able to fight off infection better, and then it also increased a kind of

1177
01:36:44.960 --> 01:36:49.520
immune cell that's able to kill cancer cells, and also kill viruses and pathogens. It's called

1178
01:36:49.520 --> 01:36:55.360
natural killer cells. So those cells increased as well with the your Lithuan A,

1179
01:36:56.160 --> 01:37:01.200
and it also decreased markers of like senescence. So this is basically when a cell

1180
01:37:02.160 --> 01:37:07.360
is still alive, but it's not functioning. It's basically like it's dead, but not only is it

1181
01:37:07.360 --> 01:37:12.160
not dead and not functioning, it's secreting inflammatory cytokines, accelerating aging. I know,

1182
01:37:12.160 --> 01:37:16.320
it's complicated. So this study showed that it was basically able to rejuvenate the immune system

1183
01:37:16.320 --> 01:37:21.360
in older adults, younger adults that have taken it. So there's been studies showing that untrained

1184
01:37:21.360 --> 01:37:26.080
athletes supplementing with a thousand milligrams a day were able to improve their VO2 max,

1185
01:37:27.120 --> 01:37:32.160
10% more than just exercise alone. So if they exercise and took your Lithuan A,

1186
01:37:32.160 --> 01:37:35.840
their VO2 max went up 10% compared to the exercise alone group.

1187
01:37:35.840 --> 01:37:40.800
Wow. If they were, yes. If they were trained athletes, it only went up 5% because trained

1188
01:37:40.800 --> 01:37:45.120
athletes already are doing a lot, right? So you always get a bigger increase in VO2 max if you

1189
01:37:45.120 --> 01:37:51.600
have an untrained athlete, same with OBS people. And on top of that, so again, energy, it's your

1190
01:37:52.400 --> 01:37:57.920
clearing out damage to mitochondria. If you combine it with exercise, exercise causes you to make

1191
01:37:57.920 --> 01:38:02.640
new mitochondria. So the way I look at it, Steven, is a rejuvenation of all your mitochondria within

1192
01:38:02.640 --> 01:38:06.880
your cells, whether we're talking about your muscle cells or your immune cells. I think it's probably

1193
01:38:06.880 --> 01:38:12.160
happening in the brain as well. So it's been trying to increase muscle strength in older adults,

1194
01:38:12.160 --> 01:38:17.680
so their hamstring strength improved by like 10 to 12% after supplementing versus just exercise

1195
01:38:17.680 --> 01:38:22.800
alone. I think it's a supplement that's important for aging because it's affecting mitochondria

1196
01:38:22.800 --> 01:38:26.880
and pretty much everything relies on mitochondria. And you can buy this in a normal shop in the

1197
01:38:26.880 --> 01:38:33.600
high street. You can not buy it in a normal shop. You can buy it online. It's not cheap,

1198
01:38:33.600 --> 01:38:38.720
unfortunately. That's the other thing. So pomegranate itself is the next best thing for people.

1199
01:38:38.720 --> 01:38:43.920
And there are studies showing that people that take pomegranate juice before they exercise,

1200
01:38:43.920 --> 01:38:49.360
they and over the course of several weeks can actually increase their VO2 max by up to 17%.

1201
01:38:49.360 --> 01:38:53.440
This is analysis of multiple studies showing that. So again, I think it's all coming down

1202
01:38:53.440 --> 01:39:00.000
to the uralithin A. And it's a new supplement that I'm I've been experimenting with. Again,

1203
01:39:00.000 --> 01:39:03.680
the immune system effects. I think I'm not getting sick, but I'm doing the creatine. I'm doing

1204
01:39:03.680 --> 01:39:07.360
the uralithin A and I'm doing glutamine. So glutamine is the last one. What is that?

1205
01:39:08.160 --> 01:39:13.520
Well, you probably heard of glutamine as an amino acid, right? It's so much more. It's so much more.

1206
01:39:13.520 --> 01:39:21.360
So glutamine is something that it isn't amino acid, but it gets converted into and metabolized

1207
01:39:21.360 --> 01:39:26.240
to many different things. So one, it can be an amino acid. Two, it can form something called

1208
01:39:26.240 --> 01:39:33.200
gluturate, which is used by your cells for energy, mitochondria love it, or it can be converted into

1209
01:39:33.920 --> 01:39:38.960
that neurotransmitter that we are talking about, glutamate. So it's really something that can be

1210
01:39:38.960 --> 01:39:45.760
used for many things. I supplement with it because I came across some studies in the past couple

1211
01:39:45.760 --> 01:39:51.200
of years where endurance athletes. So these are I'm not an endurance athlete, but endurance athletes

1212
01:39:51.200 --> 01:39:57.040
are very prone to respiratory illness because they're really just going hard, right? And they're

1213
01:39:57.440 --> 01:40:00.400
your immune system kind of takes it takes it takes attacks on your immune system.

1214
01:40:01.840 --> 01:40:06.240
Studies were showing that if those endurance athletes supplemented with glutamine,

1215
01:40:06.240 --> 01:40:11.040
they didn't get sick as often. They were having fewer respiratory illnesses. And I remembered

1216
01:40:11.040 --> 01:40:15.600
back to when I was a graduate student and I was doing research and I used glutamine. And I was doing

1217
01:40:15.600 --> 01:40:20.720
glucose and glutamine and looking at immune cells and how I can make them active or what happens if I

1218
01:40:20.720 --> 01:40:26.240
get rid of glucose or glutamine. And I remember how much they love glutamine. They consume it. They're

1219
01:40:26.240 --> 01:40:31.760
using it for energy. And it started to make sense to me. And this was during a period of time where

1220
01:40:31.760 --> 01:40:36.560
you know, again, mid 40s, your immune system is not going doing as well as it used to. I've got

1221
01:40:36.560 --> 01:40:41.120
a had a young child that was bringing home all sorts of pathogens. And so I started supplementing

1222
01:40:41.120 --> 01:40:48.080
with glutamine. And it could be placebo. But again, I, you know, the sickness bouts were going down.

1223
01:40:48.080 --> 01:40:53.840
I wasn't getting sick as often. The other thing is good for is the gut. And that is because glutamine

1224
01:40:54.800 --> 01:41:01.280
could be converted into something called alpha-ketoglutarate, which is a important energy compound

1225
01:41:01.280 --> 01:41:05.200
that the gut uses. And so there are studies showing that it's beneficial for gut health. I think

1226
01:41:05.200 --> 01:41:08.640
that's what a lot of people think about when they take glutamine is their gut. I'm thinking about

1227
01:41:08.640 --> 01:41:14.960
my immune system. But basically it's very easily used by the gut cells as energy and that really

1228
01:41:14.960 --> 01:41:21.440
helps the gut heal. Okay. The other thing which I take almost daily, sometimes I get myself

1229
01:41:21.440 --> 01:41:25.120
a weekend off depending on how things are going. But almost daily are these ketone IQ shots,

1230
01:41:25.120 --> 01:41:30.720
which I am affiliated with. I'm an investor in the company, ketone shots, exogenous ketone shots.

1231
01:41:31.360 --> 01:41:38.000
I take them also quite frequently, not daily. You know, so what are they doing? There's different

1232
01:41:38.000 --> 01:41:43.200
forms of them. And why do I take them? And I think let's talk about what I think people should

1233
01:41:43.200 --> 01:41:47.920
realize if they are taking them. So, you know, there, it's essentially giving you that metabolic

1234
01:41:47.920 --> 01:41:52.400
switch, right? It's getting getting your ketone levels up as if you were fasted. So you're

1235
01:41:52.400 --> 01:41:56.320
elevating your beta-hydroxybutyrate levels. That's the major circulating ketone.

1236
01:41:56.880 --> 01:42:01.120
Beta-hydroxybutyrate. BHP for short. Does that just mean ketone?

1237
01:42:01.120 --> 01:42:08.720
It's a ketone. There are several ketones. Acetone is another ketone. But that beta-hydroxybutyrate

1238
01:42:08.720 --> 01:42:14.480
is the major one, right? And that is a major ketone that's in your body when you're fasted.

1239
01:42:14.480 --> 01:42:19.760
That's what you're making. And when you're taking these ketone IQs or other exogenous ketones

1240
01:42:19.760 --> 01:42:24.880
is what you're going to get. So ketone IQ is got the precursor for the ketone. It's got one

1241
01:42:24.880 --> 01:42:30.720
three-butane dial that in your liver gets converted into beta-hydroxybutyrate. I take a ketone that

1242
01:42:30.720 --> 01:42:35.920
has one three-butane dial, but also it's a sterified to the actual beta-hydroxybutyrate.

1243
01:42:35.920 --> 01:42:41.600
What does that mean? It means that it has both an immediate action, a fast action effect,

1244
01:42:41.600 --> 01:42:45.280
of having your ketones elevated, but it also has a tail end effect.

1245
01:42:45.280 --> 01:42:50.000
So the one three-butane dial, if you take it, you have to wait for it to get to your liver.

1246
01:42:53.600 --> 01:42:58.560
You have to... Can I have one? Yes. Oh, perfect. Okay.

1247
01:43:01.440 --> 01:43:08.800
Wow, this tastes better. So the other ketone, exogenous ketone, is the beta-hydroxybutyrate

1248
01:43:08.800 --> 01:43:12.480
is sterified to the one three-butane dial, which just means it's going to have a fast

1249
01:43:12.480 --> 01:43:18.160
acting effect, but also a long-term effect. So you'll get a little bit more elevation in your

1250
01:43:18.160 --> 01:43:23.600
blood ketones from the one that has the beta-hydroxybutyrate is sterified to the one three-butane dial.

1251
01:43:23.600 --> 01:43:28.240
That's that. The difference is, I think, from what I know, and I don't know a ton, is pricing.

1252
01:43:28.240 --> 01:43:36.480
Yes. It's pricing, but also, again, concentration. So I mean, you're going to get higher peak,

1253
01:43:36.480 --> 01:43:43.280
quicker, and you're going to get higher levels of it with the one that's the Oxford ketone,

1254
01:43:43.280 --> 01:43:48.480
I guess it's called, but the ketone IQ has one three-butane dial, which does get converted into

1255
01:43:48.480 --> 01:43:52.560
beta-hydroxybutyrate. This one I think costs a couple of dollars, and I have the Oxford one here

1256
01:43:52.560 --> 01:43:57.600
as well, which I think is $30 a pop. So it's quite expensive, and I think the reason why this has

1257
01:43:57.600 --> 01:44:02.000
been able to break into retail, especially across America, is just because it's more affordable

1258
01:44:02.080 --> 01:44:04.720
for most people to be able to take spend a couple of dollars.

1259
01:44:04.720 --> 01:44:10.800
Right. The reason I take it is because I like the cognitive boost that I get from it,

1260
01:44:10.800 --> 01:44:17.520
and I usually take it on occasions like this when I'm doing a show, or I'm doing a presentation,

1261
01:44:17.520 --> 01:44:22.800
or I'm doing a lot of heavy research and I just need to be on because I get a cognitive boost

1262
01:44:22.800 --> 01:44:26.800
from it, and that cognitive boost does come down to what I was talking about with why I like to fast.

1263
01:44:26.880 --> 01:44:31.840
It's mimicking that, right. I have that beta-hydroxybutyrate, which is increasing GABA,

1264
01:44:32.480 --> 01:44:36.320
that inhibitory neurotransmitter that's silencing down some of the anxiety in the back of the brain

1265
01:44:36.320 --> 01:44:42.000
or the chatter, and just helping me focus, and also it increases brain drive neurotrophic factor.

1266
01:44:42.000 --> 01:44:47.520
So beta-hydroxybutyrate is a signaling molecule. It's able to increase brain drive neurotrophic

1267
01:44:47.520 --> 01:44:52.720
factor in the brain that helps with learning, memory, brain aging. It's also been shown to lower

1268
01:44:52.720 --> 01:44:59.280
oxidation, so there's all sorts of reasons why I like to take it. For people that are fasting

1269
01:44:59.280 --> 01:45:06.720
and they're wanting to burn fat, consider that if you take exogenous ketones, you stop

1270
01:45:06.720 --> 01:45:10.960
burning your own fat because your body thinks it's now got all, it's got the ketones there,

1271
01:45:10.960 --> 01:45:15.840
which is what the metabolism of fat is trying to do is produce ketones for energy,

1272
01:45:15.840 --> 01:45:20.640
and so it does shut down what's called lipolysis, which is basically breaking down fat.

1273
01:45:20.640 --> 01:45:24.240
And so if you're doing fasting and you're doing it for reasons of fat loss,

1274
01:45:25.120 --> 01:45:30.080
if you take an exogenous ketone during that period of time, it will transiently kind of shut down

1275
01:45:30.080 --> 01:45:34.800
that process, so keep that in mind. It's one reason why I don't do it every day because I am looking

1276
01:45:34.800 --> 01:45:40.320
for that effect for losing visceral fat in particular. That's a really interesting important point.

1277
01:45:40.320 --> 01:45:44.400
It is. That people that I talk about. Yeah, it's important, and it's only going to last

1278
01:45:45.200 --> 01:45:50.240
as long as the beta-hydroxybutyrate lasts in your blood system, so maybe three hours

1279
01:45:50.240 --> 01:45:55.200
max. What I noticed was when I was trying to get into ketosis at the top of the year,

1280
01:45:55.200 --> 01:45:59.600
and I was doing exogenous ketone shots, I was struggling to get into ketosis,

1281
01:46:00.160 --> 01:46:03.760
and so what I did is I stopped taking the ketone shots for a couple of days, just focused on my

1282
01:46:03.760 --> 01:46:09.680
ketogenic diet. I got into ketosis, and then afterwards I started taking the ketone shots when

1283
01:46:09.680 --> 01:46:14.720
I was doing podcasting because just like you, I noticed just such a radical, radical difference when

1284
01:46:14.720 --> 01:46:19.920
I take exogenous ketones, or when I'm in an actual sort of dietary ketosis, a radical difference,

1285
01:46:20.240 --> 01:46:23.760
and as a podcaster, I've said this a couple of million times before, but I'm going to say it again.

1286
01:46:24.720 --> 01:46:29.280
Two times a week, I do an AB test of how my brain is working. I sit with someone who is an expert

1287
01:46:29.280 --> 01:46:33.600
in what they do for sometimes four or five hours, and I look at them in their face, and I have to

1288
01:46:33.600 --> 01:46:37.840
ask questions and respond, and understand big words, and hope that my brain is connected to my

1289
01:46:37.840 --> 01:46:44.560
mouth today. And so I've done 600 or 700 of these AB tests now, and one of the factors that correlates

1290
01:46:44.560 --> 01:46:49.600
to good performance as an interviewer and a thinker or a speaker on stage is whether I'm in

1291
01:46:49.600 --> 01:46:54.560
a ketosis state or not. And it's so profound in fact, I've actually had Jerome say this,

1292
01:46:54.560 --> 01:47:01.120
Jerome said that the upside he gets from being in a ketogenic state is so evident for him as an

1293
01:47:01.120 --> 01:47:06.400
interviewer that he's considered being in that state all the time. It's the same for me too. I mean,

1294
01:47:06.400 --> 01:47:11.520
as you know, I'm also doing the same thing, right? I have a podcast and I'm giving presentations

1295
01:47:11.520 --> 01:47:17.920
and very, very much having to use my brain and be on, and it's really made a huge difference

1296
01:47:17.920 --> 01:47:23.040
for me as well. And that is also why I like to fast, because I get the same effect when I'm

1297
01:47:23.040 --> 01:47:28.560
fasted. And then I will take an exogenous ketone when I'm also fasted. And so I get into ketosis

1298
01:47:28.560 --> 01:47:33.680
quicker as well, because I'm already, I'm already kind of there. I don't have other things inhibiting

1299
01:47:33.680 --> 01:47:39.440
it. So it does help. And there's, again, pros and cons to doing it, you do want your body to be

1300
01:47:39.440 --> 01:47:43.760
metabolic flexible, flexible. So I'm glad you did do the ketosis, like the ketogenic diet and

1301
01:47:43.760 --> 01:47:49.680
let your body kind of do it and adapt and then add the ketones on top of that. But they do help,

1302
01:47:49.680 --> 01:47:55.360
they help with cognitive function for sure. I mean, I use them every single podcast I do

1303
01:47:55.360 --> 01:48:01.120
presentation I'm giving. It's part of my routine. Let's talk about something different,

1304
01:48:01.120 --> 01:48:05.520
which is something that I've never heard of before. It's a word that you started to make

1305
01:48:05.520 --> 01:48:10.800
popular in the health and longevity community, which is this idea of peak span.

1306
01:48:11.760 --> 01:48:14.880
I have this graph in front of me, which I'll throw up on the screen. It's fascinating.

1307
01:48:15.440 --> 01:48:20.080
What the hell is peak span? I've heard of health span. I've even heard of lifespan,

1308
01:48:20.080 --> 01:48:25.760
but I've never heard of peak span. Well, let's start with lifespan and work our way to peak span,

1309
01:48:25.760 --> 01:48:30.640
to give people a frame of reference. I think most people are familiar with the word longevity,

1310
01:48:30.640 --> 01:48:36.400
wanting to extend their lifespan, how many years they live, how long they live, right? But the problem

1311
01:48:36.400 --> 01:48:40.880
with lifespan is, well, you could live longer, but you're going to have, perhaps you have some

1312
01:48:40.880 --> 01:48:46.320
diseases. So why do you want to live longer if you have Alzheimer's disease or cardiovascular

1313
01:48:46.320 --> 01:48:50.960
disease or type 2 diabetes? I mean, your quality life is not as good. And that's where this idea of

1314
01:48:50.960 --> 01:48:56.240
health span came in, right? So with health span is, well, let's increase the amount of time we live

1315
01:48:56.240 --> 01:49:01.360
disease free. And that's the new thing that everyone wants to increase and improve their

1316
01:49:01.360 --> 01:49:05.760
health span. I want to live, I want to increase my health span. So I want to live longer and not

1317
01:49:05.760 --> 01:49:11.200
have any diseases while I'm living that, that longer life. Well, there's this new concept now,

1318
01:49:11.200 --> 01:49:17.840
very new that was just published by some researchers out of Duke University as well as I think the China,

1319
01:49:18.880 --> 01:49:24.320
some University in China and another university, but I want to give them credit. It's a preprint

1320
01:49:24.320 --> 01:49:29.760
study. It came out on my radar. I immediately loved it. And this is idea of peak span.

1321
01:49:29.760 --> 01:49:35.280
Peak span says, hey, you know, health span is great. Being disease free is great, but you're still

1322
01:49:35.280 --> 01:49:43.040
in a period of decline. You're still declining. Why not try to be as close to your peak span,

1323
01:49:43.040 --> 01:49:51.600
which is essentially within 90% of your peak function for a certain measurement, whether we're talking

1324
01:49:51.600 --> 01:49:57.120
about VO2 max, cardiovascular fitness, we're talking about, you know, any other function. And that's

1325
01:49:57.120 --> 01:50:03.200
where this graph comes in. On the y-axis, we have our relative capacity. So if you're listening,

1326
01:50:03.200 --> 01:50:06.240
now this is a good time to look at the screen, because Runde is going to show us something.

1327
01:50:06.960 --> 01:50:13.600
Okay. Your relative capacity, 100 being 100% and 0 being 0%. What does relative capacity mean?

1328
01:50:13.600 --> 01:50:22.000
Your capacity for cognitive function for, you know, for your fertility, your hormonal, yeah,

1329
01:50:22.000 --> 01:50:28.000
your potential. Yeah. And on the x-axis, we're talking about age, right? And so what you'll

1330
01:50:28.000 --> 01:50:34.960
notice is that different capacities, different organ functions kind of peak at different rates.

1331
01:50:35.520 --> 01:50:42.320
So we can talk about first, obviously female reproductive, really starts to peak at, you know,

1332
01:50:43.120 --> 01:50:49.760
25 or so. And then it just sharply declines until you hit 40, right? It's like bottomed out.

1333
01:50:50.480 --> 01:50:56.880
So that's the reproductive female, right? Immune function. So let's find a immune function here.

1334
01:50:57.680 --> 01:51:06.480
That kind of peaks around 25 years old. And it also kind of declines and it keeps declining.

1335
01:51:06.480 --> 01:51:12.480
It's quite scary. As you get to 80. And then we have muscular skeletal, right? So this is our

1336
01:51:12.480 --> 01:51:19.120
peak strength, pink muscle mass, pink bone density. Those also peak around 25. And then they kind of

1337
01:51:19.120 --> 01:51:23.680
steadily start to decline. And the same goes for cognitive function. We have two different kinds of

1338
01:51:23.680 --> 01:51:29.600
cognitive function. We have fluid cognitive function, like processing speed. That is the kind of,

1339
01:51:29.600 --> 01:51:34.160
I would say, cognitive function where you can answer a question without any prior knowledge.

1340
01:51:34.800 --> 01:51:40.080
You know, that so that peaks around 25. You joking. No, I know. So I'm on the way down.

1341
01:51:40.080 --> 01:51:44.400
You're on, I'm definitely on the way down. You're on the way down as well. So that would be the blue one

1342
01:51:44.480 --> 01:51:51.120
here, peaks around 25. And then we have the crystallized cognitive function, crystallized

1343
01:51:51.120 --> 01:51:56.480
for cognitive functions, interesting because it peaks around midlife. And the reason it peaks around

1344
01:51:56.480 --> 01:52:03.760
40, 45 is because it's the kind of intelligence that it's like the library where you have all these

1345
01:52:03.760 --> 01:52:09.440
facts that you've accumulated over the years and you're able to use those facts to answer or solve

1346
01:52:09.440 --> 01:52:13.440
the problem, right? Is that wisdom or is that? It really just means that you have all these facts

1347
01:52:13.920 --> 01:52:19.040
that you've learned over your life. Like for me, you know, I've been a biologist for since I was,

1348
01:52:19.040 --> 01:52:25.760
you know, 20. So 27 years, I have so much that I've learned over that time. And so now I'm sitting

1349
01:52:25.760 --> 01:52:29.680
here and I use that knowledge. I talked about glutamine and what I learned from graduate school.

1350
01:52:29.680 --> 01:52:34.000
I'm using that knowledge, right? My topology, I learned about that, like forever ago, and I've

1351
01:52:34.000 --> 01:52:38.160
been following it. So you use all these facts and this data that you've learned in your life

1352
01:52:38.160 --> 01:52:42.960
and you're able to solve problems. So fluid intelligence. I'm sorry, crystallized intelligence.

1353
01:52:42.960 --> 01:52:46.480
I've got to ask a question that we were sat having dinner the other day, me and my team.

1354
01:52:46.480 --> 01:52:49.360
And we were talking about the difference because we're all different ages. We've got someone in

1355
01:52:49.360 --> 01:52:55.680
the team who's 45, 35, 30, and the other person at the table was 27. And we were all talking about

1356
01:52:55.680 --> 01:53:00.640
the differences we've noticed in ourselves as we've aged. And they also different things. So

1357
01:53:00.640 --> 01:53:04.960
Leona and my team who's just is above the age of 40 was saying that she just like doesn't really

1358
01:53:04.960 --> 01:53:09.040
give a fuck anymore in the same way that she used to care about people's opinions when she was 30.

1359
01:53:09.120 --> 01:53:14.240
One of the things I said I noticed about myself was after I turned 30, I feel like I saw a step

1360
01:53:14.240 --> 01:53:18.480
change in pattern recognition. And like exactly what you've just described there, which is like

1361
01:53:18.480 --> 01:53:22.880
crystallized knowledge because I sit here with experts all day, learn all this stuff from them.

1362
01:53:22.880 --> 01:53:28.240
And then my ability to then like apply in my life as an entrepreneur seems to be improving.

1363
01:53:28.240 --> 01:53:32.320
And so the question I was really going to ask you is think about entrepreneurship. Not my lot of

1364
01:53:32.320 --> 01:53:36.880
my audience are entrepreneurs in some capacity or aspire to be. I was wondering as you were saying

1365
01:53:36.880 --> 01:53:41.760
that, like when is the best age? Because entrepreneurship is a lot about pattern recognition.

1366
01:53:41.760 --> 01:53:46.000
It's problem in front of you. Okay, I've seen this before. I'm pulling on different reference

1367
01:53:46.000 --> 01:53:51.280
points to arrive at a solution. So I was wondering here because it looks like it peaks at like 45.

1368
01:53:51.280 --> 01:53:58.240
Yeah, 45. So if we look at it, it's peaking at 45. And that's also why a lot of biologists continue

1369
01:53:58.240 --> 01:54:03.680
to do great work in their midlife as well. And that is something that I do feel like is better for

1370
01:54:03.680 --> 01:54:09.360
me as well, you know, where I'm now able to pull on. So I have so much of a database in the back of

1371
01:54:09.360 --> 01:54:13.520
my head, you know, where it's like I've got all this knowledge and then it comes up and you can

1372
01:54:13.520 --> 01:54:18.560
use it. And so it's interesting. You can talk about entrepreneurs, but you can, I mean, any sort of

1373
01:54:18.560 --> 01:54:22.960
career path, right, but it would be beneficial to be able to do that. So the question is then how do

1374
01:54:22.960 --> 01:54:28.080
we get here's peak span? You're going up. And what you want to do is you want to get and maintain

1375
01:54:28.880 --> 01:54:34.400
about 90% of all these things that we were talking about peaking, right? We didn't immune aging,

1376
01:54:34.400 --> 01:54:37.760
peaks that, you know, immune aging actually peaks around adolescents, I think,

1377
01:54:38.720 --> 01:54:45.360
musculoskeletal health 2025, the fluid intelligence 2025, you're having cardiovascular fitness,

1378
01:54:45.360 --> 01:54:51.520
that's also 20 to 25 peaks. And then it goes down. The question is, how do you

1379
01:54:52.480 --> 01:54:57.360
maintain your peak span, right? How do you get as close as you can? You're obviously not going

1380
01:54:57.360 --> 01:55:03.120
to be your 100%, but how do you not drop below 90% of that peak, right? Is that possible?

1381
01:55:03.120 --> 01:55:08.480
Is it, first of all, is it possible? And I would say for some organs, no, which organs are that?

1382
01:55:08.480 --> 01:55:12.960
I don't think a reproductive life expectancy for a female. I don't think you're going to be having

1383
01:55:12.960 --> 01:55:21.040
babies at 80 years old without actual medical intervention. That's a whole other conversation.

1384
01:55:21.120 --> 01:55:26.800
So I, but I do think there are ways that we can get really close to our peak for cardio

1385
01:55:26.800 --> 01:55:32.800
respiratory, for musculoskeletal, you know, for our intelligence, cognitive intelligence as well

1386
01:55:32.800 --> 01:55:38.560
as our immune system. And I think there are blanket things that we could do that affect multiple

1387
01:55:38.560 --> 01:55:42.800
systems, right? Like, and there's also targeted things. So we were talking about fluid versus

1388
01:55:42.800 --> 01:55:46.640
cognitive versus crystallized intelligence, right? Obviously crystallized intelligence,

1389
01:55:47.280 --> 01:55:52.800
you know, it doesn't peak until mid 40s. The things that you can do to improve crystallized

1390
01:55:52.800 --> 01:55:58.000
intelligence also improve your fluid intelligence. One of those things, one exercise, number one

1391
01:55:58.000 --> 01:56:03.440
thing, aerobic exercise is increasing brain drive, neurotrophic factor. Very important for both

1392
01:56:03.440 --> 01:56:08.480
these aspects. It's also, you know, growing new neurons, making connections between the neurons,

1393
01:56:08.480 --> 01:56:12.480
making your brain more plastic and adaptable. So to adapt to the changing environment,

1394
01:56:13.120 --> 01:56:16.800
top thing that you can do. Another thing that you can do that's really important for brain aging

1395
01:56:16.800 --> 01:56:21.520
is the omega three. We talked about that. Really important for brain aging. But the other thing that

1396
01:56:21.520 --> 01:56:29.760
you can do is what we're doing right now, engaging in novel cognitive, you know, experiences.

1397
01:56:29.760 --> 01:56:36.160
It could be a discussion. It could be your work. If you are learning new things, novel is key here,

1398
01:56:36.160 --> 01:56:41.920
novel. If you're learning new things, you are going to really help yourself improve both your fluid

1399
01:56:42.000 --> 01:56:49.600
and crystallized intelligence. Is that because you're raising your potential? So you're falling from

1400
01:56:49.600 --> 01:56:53.680
a higher place as you decline? Because I was thinking about this, like how much of this has got

1401
01:56:53.680 --> 01:57:00.880
to do with making sure that I peak at a higher place? Right. Yeah. I mean, I think that maybe has

1402
01:57:00.880 --> 01:57:05.120
something to do with it. But in addition, there's neurochemical things that are changing when you're

1403
01:57:05.120 --> 01:57:10.400
learning new experiences. For one, you are increasing brain drive, neurotrophic factor and stuff

1404
01:57:10.400 --> 01:57:16.800
as well because novelty does that. You're also glutamate and you're having glutamate being activated

1405
01:57:16.800 --> 01:57:21.440
as well. But yeah, I think the cognitive reserve is what you're talking about. And that is really

1406
01:57:21.440 --> 01:57:26.400
important because you need to have that reserve if you're going to start pulling from it. And that

1407
01:57:26.400 --> 01:57:31.680
also comes with muscle, muscle health, muscle and bone. So those are peaking around the same times

1408
01:57:31.680 --> 01:57:38.400
25 or so. Peak muscle mass generally occurs around the age of 25. There are things that you can do

1409
01:57:38.400 --> 01:57:43.440
to keep close to that peak though, right? And that would be resistance training, big, big,

1410
01:57:43.440 --> 01:57:49.280
big one, strength training. Strength goes down. This is something protein intake, right?

1411
01:57:49.280 --> 01:57:52.960
Avoid the black plastics in my fridge. Avoid black plastics in your fridge. Yeah.

1412
01:57:52.960 --> 01:57:55.600
Because then my testosterone is going to go down. Because testosterone is going to go down and

1413
01:57:55.600 --> 01:58:00.720
that's going to affect your ability to gain muscle mass. Exactly. A lot of these healthy lifestyles

1414
01:58:00.720 --> 01:58:06.160
that we're talking about are multi-system targeting, right? So you're targeting, but key would be

1415
01:58:06.160 --> 01:58:10.160
strength training and resistance training. And it's going to also affect your bones. So you're

1416
01:58:10.160 --> 01:58:14.160
going to want to do these weight bearing exercises that are multi-joint, the compound lifts, right?

1417
01:58:14.160 --> 01:58:20.080
The dead lifts, rows, things like that. Those are very important to help maintain that peak.

1418
01:58:20.080 --> 01:58:26.480
Immune system, sleep, very, very important for maintaining a healthy immune system and preventing

1419
01:58:26.480 --> 01:58:31.760
your immune system from aging rapidly. So making sure you're prioritizing sleep, how you're going

1420
01:58:31.760 --> 01:58:37.680
to do that, right? I mean, there's a lot of ways to people. A lot of people have sleep problems

1421
01:58:37.680 --> 01:58:43.200
and they have sleep problems for different reasons. And there's ways to target them. But just realize

1422
01:58:43.200 --> 01:58:46.720
thinking about it and prioritizing is important for your immune system and for your brain.

1423
01:58:47.440 --> 01:58:52.560
Also, the exercise plays a role in your cardio respiratory fitness, the brain, everything, muscle.

1424
01:58:52.560 --> 01:58:56.800
So cardio respiratory fitness is something that we talked about. You're a Lithuan A helping

1425
01:58:56.800 --> 01:59:00.240
improve it on top of exercise. So there's supplements and stuff that you add in as well.

1426
01:59:00.720 --> 01:59:06.160
But this idea here is really that we can do things in our life that are healthy

1427
01:59:06.160 --> 01:59:11.440
to help maintain that peak span, to get us not just free of disease, but close to what we're

1428
01:59:11.440 --> 01:59:15.280
peaking. And I do think it's possible. I mean, we talked last time I was here, we talked about

1429
01:59:15.280 --> 01:59:20.640
that study. You exercise five hours a week, do some high-intensity interval training in there,

1430
01:59:20.640 --> 01:59:25.760
and you can reverse heart aging by 20 years. That's incredible. It's crazy.

1431
01:59:26.720 --> 01:59:31.040
And you're also saying that listening to the diorevasia, obviously, is therefore good for?

1432
01:59:32.160 --> 01:59:37.360
Yeah, it's good for cognitive, your fluid intelligence and your crystallized intelligence,

1433
01:59:37.360 --> 01:59:40.960
it's good for learning new things, right? I mean, that's... So you would prescribe it?

1434
01:59:40.960 --> 01:59:43.360
Yeah, yeah. Especially the episodes I'm on.

1435
01:59:47.360 --> 01:59:50.320
I say that as a joke, but actually it's part of the conversation we had the other day.

1436
01:59:50.320 --> 01:59:57.120
dinner was, I don't think I'm going to appreciate maybe until later in my life how much an

1437
01:59:57.120 --> 02:00:02.640
unintended consequence of doing this as a job had on my cognition and my brain.

1438
02:00:04.160 --> 02:00:07.760
And it's like not something that I would notice, you know, in the moment, but over time,

1439
02:00:07.760 --> 02:00:12.160
you know, doing this two times a week for sometimes eight hours a week, learning something new,

1440
02:00:12.160 --> 02:00:16.720
being forced is a strong word, but having an obligation to learn something new, eight hours a

1441
02:00:16.720 --> 02:00:22.480
week from my entire adult life. It's great. I mean, it's, it's one of the best things that you

1442
02:00:22.480 --> 02:00:26.960
can do for your brain. That's by learning a new language is associated with a rapid, you know,

1443
02:00:26.960 --> 02:00:31.840
decrease in Alzheimer's disease risk. You're working your brain. You're learning new things. It's so

1444
02:00:31.840 --> 02:00:37.680
important. One of the worst things that someone can do is retire and just sit and watch TV, right?

1445
02:00:37.680 --> 02:00:42.160
I mean, that's like the worst thing. You're going to, you're rapidly going to decline and get dementia.

1446
02:00:42.160 --> 02:00:47.520
We've got to talk about AI in this conversation. Oh my gosh. Because I actually woke up this morning

1447
02:00:47.520 --> 02:00:51.760
and I got a message, look, I'll check with him that I can put this in before I say out that,

1448
02:00:51.760 --> 02:00:57.280
before it's published, but I got a message from my chairman, Nikki. Nikki's an incredible man. He's,

1449
02:00:57.280 --> 02:01:03.760
you know, 25 years Boston Consulting Group. He's seen it all. And he said to me that one of the things

1450
02:01:03.760 --> 02:01:08.160
he's thinking a lot about the moment is how across our, you know, businesses, but just generally

1451
02:01:08.160 --> 02:01:14.400
in society, how AI is going to impact critical thinking and what that then might mean for our teams,

1452
02:01:14.400 --> 02:01:18.880
our executives, et cetera. So this is a conversation I was having this morning with him. And it's also

1453
02:01:18.880 --> 02:01:23.680
something I've noticed. There are certain people I interact with now where I do not feel at all,

1454
02:01:23.680 --> 02:01:27.840
like I'm dealing with their brain. I feel like I'm dealing with what came out the other end of a

1455
02:01:27.840 --> 02:01:34.160
chat GPT prompt. Yes. Good, bad and different. Like I don't, you know, yeah. It's an interesting

1456
02:01:34.160 --> 02:01:40.560
and important question, Stephen, because I've been thinking a lot about what with AI, it's changing

1457
02:01:40.560 --> 02:01:46.720
so much. And the question is like, do you focus on, you know, the negative parts and the short-term

1458
02:01:46.720 --> 02:01:52.640
parts? Do you focus on the potential benefits that could be great and grand? And I do think a lot of

1459
02:01:52.640 --> 02:01:56.720
it is people are worried about things like, oh, AI is going to take all of our jobs. Oh, we're

1460
02:01:56.720 --> 02:02:02.480
going to have brain rot because we don't use our brains anymore. And those are concerns to have,

1461
02:02:02.480 --> 02:02:07.440
but there's also a lot of exciting things to think about. I also worry about the brain rot part,

1462
02:02:07.440 --> 02:02:12.160
where it's like, well, okay, these people aren't critically thinking for themselves. I've seen

1463
02:02:12.720 --> 02:02:18.560
comment, I can, I can spot AI a million miles away, a million miles away, right? And, you know,

1464
02:02:18.560 --> 02:02:25.680
part of it is if AI is accurate and they're, and people are more easily accessing the accurate

1465
02:02:25.680 --> 02:02:30.160
accurate information and they're learning it, that's great. Like that's what it's supposed to be

1466
02:02:30.160 --> 02:02:36.880
there for, right? I think that's big if, right? If, right. If. And it does have a lot to do with

1467
02:02:36.880 --> 02:02:41.200
the version of AI you're using. It has a lot to do with the prompt. It has a lot to do with the

1468
02:02:41.200 --> 02:02:47.600
question. How much, you know, reasoning it has to do. I mean, there's, we're, it's still evolving,

1469
02:02:47.600 --> 02:02:54.560
but I agree. It's kind of like, the worry is, are we going to have a generation of people growing

1470
02:02:54.640 --> 02:02:59.600
up that don't know how to critically think? You've heard about that London taxi driver test

1471
02:02:59.600 --> 02:03:03.440
experiment. I think I've heard you talk about it before, actually. Yeah. I mean, well, they have

1472
02:03:03.440 --> 02:03:09.440
these maps and their heads, right? And you have these taxi drivers in London that they don't use

1473
02:03:09.440 --> 02:03:14.640
GPS. Like they know everywhere to go. By the way, I was in London a couple of years ago. I love

1474
02:03:14.640 --> 02:03:20.240
the taxi drivers there. They are so awesome. Like they're just different. They're totally different.

1475
02:03:20.720 --> 02:03:25.040
For anyone that doesn't know, I'm absolutely going to butcher this to become a London taxi driver.

1476
02:03:25.040 --> 02:03:28.880
You have to take a test for many, many years. You have to learn for many, many years. And you have

1477
02:03:28.880 --> 02:03:35.120
to learn like every street across London from the top of your head without using GPS. So,

1478
02:03:35.840 --> 02:03:38.960
so yeah, when you get in a black cabin London, it's amazing. You can go, I kind of want to go to

1479
02:03:38.960 --> 02:03:43.280
and they go, got you. They know everywhere. They have maps in their brain. I mean, think about the

1480
02:03:43.280 --> 02:03:48.880
cognitive reserve they have. Think about the like all the things they learned and what and the

1481
02:03:48.880 --> 02:03:54.320
spatial memory and all that. And do these guys ever get Alzheimer's disease? I don't know that

1482
02:03:54.320 --> 02:03:59.280
they do. I mean, there's studies out there showing that these these types of taxi drivers like do

1483
02:03:59.280 --> 02:04:05.040
not get Alzheimer's disease. They have to learn 25,000 streets and it's called the knowledge.

1484
02:04:05.040 --> 02:04:10.240
And they have physically larger hippocampus centers in their brain, which is the memory center.

1485
02:04:10.240 --> 02:04:15.920
And I like to extrapolate if I may and think that all this cognitive learning that I do daily and

1486
02:04:15.920 --> 02:04:20.880
that you're doing by like talking to guests from all sorts of fields is also very, I mean,

1487
02:04:20.880 --> 02:04:25.520
you're learning things. It's not just going, you're interested in things and you're learning them.

1488
02:04:25.520 --> 02:04:32.400
And it really is also a type of brain exercise. And so I think that this is ultimately what we

1489
02:04:32.400 --> 02:04:36.400
were getting to is basically we're going to talk about AI because I know we got to get there. But

1490
02:04:37.040 --> 02:04:43.360
is essentially like if you can engage in intellectual types of activities or anything that's

1491
02:04:43.360 --> 02:04:49.280
going to exercise your brain, whether it's learning the map of London or it's learning about mitophagy,

1492
02:04:49.280 --> 02:04:54.480
whatever it is, you know, it's really good to engage in that novel learning. It's really good for

1493
02:04:54.480 --> 02:04:57.760
your brain. It's working your brain out. I've been thinking a lot about this. I've just come back

1494
02:04:57.760 --> 02:05:02.720
from South by Southwest and every conversation was about. I really they were asking me a lot about AI.

1495
02:05:02.720 --> 02:05:07.280
So before I went on stage, I was looking at some of the studies and I concluded that at the moment

1496
02:05:07.280 --> 02:05:12.400
we are in society, there's going to be a bit of a biification of people. One group is going

1497
02:05:12.400 --> 02:05:17.360
to take the path of least resistance with AI, which is they're going to defer their thinking to AI,

1498
02:05:17.360 --> 02:05:20.960
which is, you know, one of the things I learn from people like you often is that if you don't use it,

1499
02:05:20.960 --> 02:05:25.840
you lose it. And that part of their brain and whatever it is will begin to atrophy to some extent.

1500
02:05:25.840 --> 02:05:30.080
And I think there'll be another group of people who will just like we go to the gym now because we

1501
02:05:30.080 --> 02:05:34.320
have to because our lives are so easy, they will go to like the mental gym, which means they will

1502
02:05:34.320 --> 02:05:40.320
set aside time to intentionally solve difficult cognitive problems or challenges. And I've

1503
02:05:41.120 --> 02:05:45.600
literally have said to some of my executives, we'll have a moment where we're talking on WhatsApp or

1504
02:05:45.600 --> 02:05:50.480
Slack. And I'll literally say, let's try and solve this problem with our brains because I believe

1505
02:05:50.480 --> 02:05:55.120
that solving this problem with our brains will create a deeper understanding of the first principles

1506
02:05:55.120 --> 02:05:59.760
of the problem, not the just surface level one plus one equals two, but like what is one?

1507
02:06:00.480 --> 02:06:05.040
What is a number? And this is the difference. Like, AI, I can give you the answer,

1508
02:06:05.040 --> 02:06:08.720
but it's not going to give you the foundations so that you can solve other problems in the future.

1509
02:06:08.720 --> 02:06:12.560
Because if I never told you what the number one was, you would never in the future be able to

1510
02:06:12.560 --> 02:06:16.640
use it yourself. Or you'd know it was one plus one equals two, but there's foundations. Like,

1511
02:06:16.640 --> 02:06:20.960
what are numbers? What is one? What is two? What is plus that you need to understand to be able to

1512
02:06:20.960 --> 02:06:28.080
do one plus two equals three. And the study, one of the studies I looked at, which has been heavily

1513
02:06:28.080 --> 02:06:34.320
discussed was from last year, and it found staggering memory cost using generative AI in the study,

1514
02:06:34.320 --> 02:06:40.080
which I'll throw up on the screen, 83% of AI users were unable to remember the details of a

1515
02:06:40.080 --> 02:06:46.640
passage of text that they had written with AI's assistance. EEG scans showed that brain connectivity

1516
02:06:47.360 --> 02:06:52.960
was almost halved when individuals outsourced their thinking to AI compared to writing manually,

1517
02:06:52.960 --> 02:06:57.520
which created cognitive debt. You get output faster, but you don't build the long term

1518
02:06:57.520 --> 02:07:04.320
neural hardware to understand the information or the knowledge. So true. It's so true. You know,

1519
02:07:04.320 --> 02:07:08.240
what's interesting about what you just said is the when you're writing something,

1520
02:07:09.680 --> 02:07:13.920
whether you're typing it or even actually the most, I think there's been some studies on this,

1521
02:07:13.920 --> 02:07:20.000
like handwriting something, something about handwriting it really ingrains it into your memory.

1522
02:07:20.000 --> 02:07:25.040
And I have this process when I'm trying to, there's a lot of facts that I have to remember,

1523
02:07:25.040 --> 02:07:30.080
you know, when I'm talking about them. And I have this process that I do. And the first one is the

1524
02:07:30.080 --> 02:07:36.880
research, right? You research it and you find it. And then I type it in a Google Doc. And then I write it.

1525
02:07:37.840 --> 02:07:44.480
That process is really what gets it into my memory, all the like statistics. And, you know,

1526
02:07:44.480 --> 02:07:49.200
statistics are always harder because it's just a number, you know, versus like you're saying,

1527
02:07:49.200 --> 02:07:55.440
you're understanding the fundamental nature of something that I'm interested in, that always helps.

1528
02:07:55.440 --> 02:07:59.920
And so it's interesting that if you're, if you're writing something, if you're writing it,

1529
02:07:59.920 --> 02:08:03.600
like typing it or writing it handwriting, they're probably talking about typing it,

1530
02:08:03.600 --> 02:08:10.400
even that really does help you remember something. If you're just copying it and then trying to

1531
02:08:10.400 --> 02:08:15.440
do some recall, it's not going to, it's not going to work. And then there's the whole other

1532
02:08:15.440 --> 02:08:20.240
layer of that you were talking about, which is like you're not even using the novelty isn't there.

1533
02:08:20.240 --> 02:08:26.640
You're not like really into it and learning. And that's what it really takes to build that cognitive

1534
02:08:26.640 --> 02:08:31.680
reserve, to improve the connections, to increase brain drive and aerotropic vector, right? You need

1535
02:08:31.680 --> 02:08:40.960
that novelty. So I do love AI, but I also know that I need to continue using my brain. And I have

1536
02:08:40.960 --> 02:08:47.520
my own protocols that I like and that I still do. I still write things down. I have a, you know,

1537
02:08:47.520 --> 02:08:53.360
I have my little notebook. And I went before I go on a podcast too, I like to go through and write

1538
02:08:53.360 --> 02:08:58.560
stuff down that I've already typed that I've learned and things that I wanted to cover. It really

1539
02:08:59.280 --> 02:09:05.280
makes a difference in memory. So for people that are like you and I and learners and optimizers,

1540
02:09:05.920 --> 02:09:10.880
take that, take that pointer because it really does work. This was one of my favorite things with

1541
02:09:10.880 --> 02:09:15.120
the iPad. Listen, I'm not the type of person that does a huge amount of writing on pen and paper,

1542
02:09:15.120 --> 02:09:18.160
although I would do more because everything you've said is proven to be true for me. If I write

1543
02:09:18.160 --> 02:09:23.520
something down, it's like I'm writing it directly into my brain. But the iPad now allows you to split

1544
02:09:23.520 --> 02:09:29.120
what you're reading in terms of a book on one side and then a notepad on the other. So what I do

1545
02:09:29.200 --> 02:09:34.720
when I read is I read the thing and then I try and write out the lesson on the other side of the

1546
02:09:34.720 --> 02:09:39.600
page. So I'll say, we've got microbiome has 42 trillion bucks and I'll go, they've got microbiome,

1547
02:09:39.600 --> 02:09:44.560
has 42 million bucks. I love it. I love it. And then I turn the page and I'm trying to do exactly

1548
02:09:44.560 --> 02:09:49.520
what you said because I realized that a lot of stuff I learned doesn't land unless I write it.

1549
02:09:49.520 --> 02:09:54.400
Write it is something about the act of writing. And if you add the layer of like what I do,

1550
02:09:54.400 --> 02:09:59.200
it takes time, you know, so you have to type it and then write. Then it really sticks in your brain.

1551
02:09:59.200 --> 02:10:02.320
Like those are the ones when I've done those are the ones that really have stuck if I've done them

1552
02:10:02.320 --> 02:10:09.040
both. But I love that. I don't use iPads ever and I still like read books, you know, like old books

1553
02:10:09.040 --> 02:10:13.600
and when I have time to do them and I just have my notebook. I think it shows that you have an

1554
02:10:13.600 --> 02:10:18.880
unbelievable ability to remember so many things. But I still love AI, you know, I still I think

1555
02:10:18.880 --> 02:10:25.760
there's a lot of benefits and I think that, you know, scientists in general are using AI is now

1556
02:10:25.760 --> 02:10:32.000
their collaborator, right? They're, they're pretty smart collaborator that has access to a lot of

1557
02:10:32.000 --> 02:10:36.880
data and can analyze a lot of data quickly. What are your thoughts on exercising the current

1558
02:10:36.880 --> 02:10:43.200
suggestions and recommendations around exercise? Well, I'm glad you asked this question. I think,

1559
02:10:43.200 --> 02:10:47.200
I've been thinking about this a lot. I did a podcast on the current exercise guidelines and I think

1560
02:10:47.200 --> 02:10:53.120
they need to be updated. I think they're they're not good enough and it's important for people to

1561
02:10:53.120 --> 02:10:58.080
realize how these extra exercise guidelines were formulated and what they mean. So typically you'll

1562
02:10:58.080 --> 02:11:04.320
hear exercise guidelines 150 to 300 minutes a week of moderate intensity exercise is good for

1563
02:11:04.320 --> 02:11:10.560
optimal health or 75 minutes to 150 minutes a week of vigorous intensity exercise, right? So

1564
02:11:10.880 --> 02:11:16.880
basically a two to one ratio, right? Twice as many minutes for for moderate intensity as vigorous

1565
02:11:16.880 --> 02:11:22.560
intensity. What is defined as moderate versus vigorous? That's also important because it's different

1566
02:11:22.560 --> 02:11:29.440
across different studies. In these guidelines, it's basically moderate intensity is you're walking.

1567
02:11:29.440 --> 02:11:33.120
You're moving with intent, but not really, really fast. You're walking you're walking at maybe

1568
02:11:33.120 --> 02:11:38.400
a fast pace, but you're not jogging and you're not running. That kind of activity would be considered

1569
02:11:38.400 --> 02:11:46.160
moderate. Vigorous would be considered jogging, running, swimming, cycling. So the kind of activity

1570
02:11:46.160 --> 02:11:52.000
where you're actually moving fast with intent. Why do we have this two to one ratio? Where did it come

1571
02:11:52.000 --> 02:11:58.480
from? Well, it all came from energy expenditure. You burn twice as many calories if you're doing

1572
02:11:58.480 --> 02:12:03.280
vigorous intensity exercise as you do if you're doing moderate intensity, right? So if you're walking

1573
02:12:03.360 --> 02:12:09.600
one mile, you'll burn X amount of calories. If you jog that mile, you'll burn twice as many calories.

1574
02:12:09.600 --> 02:12:15.280
That's where these guidelines came from the two to one ratio, right? Weight loss, energy expenditure,

1575
02:12:15.280 --> 02:12:20.640
but that's not necessarily what's important for reducing cancer mortality, reducing cardiovascular

1576
02:12:20.640 --> 02:12:28.160
related mortality, reducing all cause mortality, right? These guidelines use that data, this two to one

1577
02:12:28.160 --> 02:12:34.880
ratio of energy expenditure, and then they looked at other studies and said, okay, how much

1578
02:12:34.880 --> 02:12:39.680
exercises required to reduce cardiovascular related mortality or all cause mortality? And they

1579
02:12:39.680 --> 02:12:45.600
kind of like connected the dots. By the way, these studies also were using questionnaires. They

1580
02:12:45.600 --> 02:12:51.360
weren't actually measuring how active people were. A new study came out and I did a journal club

1581
02:12:51.360 --> 02:12:56.560
podcast on it because it was the study that I felt was so important that I wanted to break down

1582
02:12:56.640 --> 02:13:02.400
all the components of the study with another scientist and talk about them because it's very

1583
02:13:02.400 --> 02:13:08.240
important. So journal clubs, typically in science, you have them in my career. It was, you know,

1584
02:13:08.240 --> 02:13:12.800
sometimes it was once a week, other times it was once a month and and someone you choose a study

1585
02:13:12.800 --> 02:13:16.800
that's important and you break it down and you talk about the results and you talk about the methods

1586
02:13:16.800 --> 02:13:21.600
and talk about the findings mean. That's what a journal club is and it's essentially you choose

1587
02:13:21.840 --> 02:13:26.560
a journal and a publication within that journal and it's a club. You have different scientists

1588
02:13:26.560 --> 02:13:32.080
that are talking about it. Why did this warrant a journal club? Because I think this study

1589
02:13:32.080 --> 02:13:40.000
basically is strong enough data that it's implying we need to change our exercise guidelines,

1590
02:13:40.000 --> 02:13:45.120
at least the messaging of them is at the very least and I'll tell you why because I talked about

1591
02:13:45.120 --> 02:13:49.680
these, you know, these guidelines, how they're formulated, they're using questionnaires or not

1592
02:13:49.680 --> 02:13:53.760
measuring anything. Well, new study came out. Not only did it measure physical activity through

1593
02:13:53.760 --> 02:13:58.560
these accelerometers, it was able to measure how active people were and the type of activity, whether

1594
02:13:58.560 --> 02:14:04.400
it was, I mentioned moderate versus vigorous, they also, they also measured light physical activity

1595
02:14:04.400 --> 02:14:08.400
that would be considered walking around your house, kind of doing that kind of light activity,

1596
02:14:08.400 --> 02:14:15.920
not necessarily going for a walk or going for a run. And they looked at deaths from different

1597
02:14:15.920 --> 02:14:20.880
causes of disease, they looked at deaths from all causes. So all cause mortality, they looked at

1598
02:14:20.880 --> 02:14:25.200
cancer-related deaths, they looked at cardiovascular-related deaths, they looked at type 2 diabetes,

1599
02:14:25.200 --> 02:14:31.920
they looked at heart attacks, right? And what was so profound was that what we found, what they found

1600
02:14:31.920 --> 02:14:37.520
and what we now know is that everything changes in terms of how important vigorous intensity

1601
02:14:37.520 --> 02:14:43.680
exercise is. It's so much more valuable than we thought. It's not two to one. So if we're looking

1602
02:14:43.680 --> 02:14:48.160
at all cause mortality, you know, dying from all causes, cancer, respiratory, anything related,

1603
02:14:48.160 --> 02:14:53.600
that's non-accidental. For every one minute of vigorous intensity exercise, you had to do four

1604
02:14:53.600 --> 02:14:59.840
minutes of moderate intensity and you had to do like 100 to 150 minutes of light exercise

1605
02:14:59.840 --> 02:15:05.600
to get the same reduction in all cause mortality. For every one minute. For every one minute of vigorous

1606
02:15:05.600 --> 02:15:11.280
intensity exercise, it gets better, okay? For every one minute of vigorous intensity exercise to

1607
02:15:11.280 --> 02:15:17.520
reduce your death from cardiovascular disease, you had to do eight minutes of moderate intensity

1608
02:15:17.520 --> 02:15:24.720
and 200 minutes of light exercise for every one minute of vigorous intensity exercise. It's huge

1609
02:15:24.720 --> 02:15:30.240
to reduce your type 2 diabetes risk for every one minute of vigorous. You had to do 10 minutes

1610
02:15:30.240 --> 02:15:37.520
of moderate intensity or you had to do again, you're in the 150 minutes to 200 minutes of light

1611
02:15:37.520 --> 02:15:44.320
exercise to reduce your risk of dying from cancer for every one minute of vigorous intensity exercise.

1612
02:15:44.320 --> 02:15:49.120
You had to do four minutes, about four minutes of moderate intensity and for light, it was like

1613
02:15:50.080 --> 02:15:55.760
it was almost not even happening. I mean, it was like 250, 300, like you had to just a ton of

1614
02:15:55.760 --> 02:16:02.080
minutes, unbelievable amount of minutes, okay? But the value of vigorous intensity exercise is

1615
02:16:02.080 --> 02:16:09.040
so much more than this two to one ratio based on energy expenditure, based on burning calories

1616
02:16:09.040 --> 02:16:14.640
that our guidelines were based on. It's time to rethink them. It's time to tell people, hey,

1617
02:16:14.640 --> 02:16:19.440
if you're getting out and you're going for a run, it is worth way more than you think it is in

1618
02:16:19.440 --> 02:16:24.800
terms of reducing your disease risk and your death from that disease, right? Also, what was really

1619
02:16:24.800 --> 02:16:29.840
interesting about this study, and this goes back to this exercise snacks that we talked about before

1620
02:16:29.840 --> 02:16:34.960
last episode, is that because there are people or participants who are wearing these accelerometers

1621
02:16:34.960 --> 02:16:42.000
on their wrist, they were able to measure all physical activity. Let's say you have a new puppy and

1622
02:16:42.000 --> 02:16:45.280
you're sprinting in the yard and playing with them for a minute or two minutes or three minutes or

1623
02:16:45.280 --> 02:16:49.120
whatever, not 30 minutes in the gym, right? Or not 30 minutes on the treadmill, but you're just a

1624
02:16:49.120 --> 02:16:53.520
short burst or you're playing with your grandkids or your kids and you're playing tag, whatever.

1625
02:16:53.520 --> 02:16:59.200
Those moments count. They really add up, and that is also a take home from this study and other

1626
02:16:59.200 --> 02:17:04.720
studies is that you can actually get massive benefits from the sprinting, the vigorous exercise,

1627
02:17:05.440 --> 02:17:09.760
one minute, two minutes, three minutes, women that did three and a half minutes of just this

1628
02:17:09.760 --> 02:17:16.240
vigorous types of exercise per day, lowered their cancer risk by 40%. Yes, three and a half

1629
02:17:16.240 --> 02:17:20.480
minutes a day. This was in women. Now, there's vigorous studies showing men and women that exercise

1630
02:17:20.480 --> 02:17:26.160
nine minutes a day, the short vigorous types of exercise, adding up not nine minutes altogether,

1631
02:17:26.160 --> 02:17:31.200
but like a minute here, a minute there, a minute here, right? It adds up 40% lower cancer

1632
02:17:31.200 --> 02:17:35.840
related mortality, 50% lower cardiovascular related mortality. And that's another big take home

1633
02:17:35.840 --> 02:17:41.760
from this study that I really want people to know about because some people don't like spending

1634
02:17:41.760 --> 02:17:46.480
30 minutes or putting out blocking out a 30 minute time or an hour long time to go to the gym.

1635
02:17:46.480 --> 02:17:49.760
They should. I mean, if they want their peak span, that's what you're going to have to do.

1636
02:17:49.760 --> 02:17:54.640
But if you're just wanting to avoid disease and be, you know, health span, you know,

1637
02:17:54.640 --> 02:18:01.040
you can get that by doing these short moments of short bursts of physical activity and those count.

1638
02:18:01.040 --> 02:18:06.720
And some people are like, Oh, thank God. Thank God I can do that because I hate going to the gym.

1639
02:18:06.720 --> 02:18:10.080
I'll, you know, they just won't do it. They won't do it. A lot of people as well are caught up with

1640
02:18:10.080 --> 02:18:15.280
this 10,000 steps a day thing. Yes, 10,000 steps a day. What's that facial reaction for people that

1641
02:18:15.280 --> 02:18:20.560
can't see your face? She looked up into the corner like I personally offended her. Yeah, I look.

1642
02:18:20.560 --> 02:18:25.120
Any exercise is better than none. I want to just get that on the table. Okay, that's important.

1643
02:18:25.120 --> 02:18:30.000
I don't want to totally diss the 10,000 steps a day, but I think that we need to ditch it.

1644
02:18:30.000 --> 02:18:34.720
I think we need to ditch 10,000 steps a day and say 10 minutes a day. 10 minutes a day of getting

1645
02:18:34.720 --> 02:18:40.800
your heart rate up. You can, you can, you can do body weight squats. You can, you know, play tag with

1646
02:18:40.800 --> 02:18:45.680
your kids or your grandkids. You can do shorter bursts of it, but it needs to be 10 minutes.

1647
02:18:45.680 --> 02:18:50.480
And if you get to that 10 minutes a day, 50% lower cardiovascular rate mortality,

1648
02:18:50.480 --> 02:18:56.160
50% lower all-cause mortality, 40% lower cancer mortality, that is what you're going to get.

1649
02:18:56.160 --> 02:19:00.240
10,000 steps a day is not going to get you that. We just talked about it. It's not going to get

1650
02:19:00.240 --> 02:19:03.920
you that, right? It's a different ratio. It's not two to one ratio.

1651
02:19:03.920 --> 02:19:07.680
I imagine those people thinking you use three terms, they're vigorous, moderate, and light.

1652
02:19:07.680 --> 02:19:12.160
We probably need to quite clearly define those definitions. Like what is vigorous?

1653
02:19:12.240 --> 02:19:17.920
Right. Heart rate, is it all? Vigorous intensity exercise can be heart rate and it is heart rate

1654
02:19:17.920 --> 02:19:24.480
in a lot of studies that are done. In terms of the exercise guidelines, they don't use heart rate,

1655
02:19:24.480 --> 02:19:30.720
they're using movement. Like when I say accelerometer, I mean moving fast. So they're able to measure

1656
02:19:30.720 --> 02:19:35.760
the acceleration of your movement. And so the way that they're talking about it in these,

1657
02:19:35.760 --> 02:19:42.000
in these exercise guidelines studies, is moving fast. Moving fast would be jogging, running,

1658
02:19:42.720 --> 02:19:48.800
swimming, biking, you're moving. The stepper would step or we'd be moving fast. Even weights

1659
02:19:48.800 --> 02:19:54.640
are moving fast. That's part of it too. We're doing weights. Because they're on your wrist.

1660
02:19:54.640 --> 02:20:00.320
And so if you're doing bicep curls or you're doing something with your wrist that are fast,

1661
02:20:00.320 --> 02:20:04.400
it's part of that equation as well. Heart rate isn't the thing they were measuring,

1662
02:20:04.400 --> 02:20:08.320
but that's a consequence of moving fast. So you want to be thinking about getting your heart rate.

1663
02:20:09.120 --> 02:20:12.960
Personally, when I think about it and if I'm talking about it in the context of these exercise

1664
02:20:12.960 --> 02:20:19.440
guidelines, I would say that heart vigorous would be probably considered 70% or more of your

1665
02:20:19.440 --> 02:20:24.240
max heart rate would be considered vigorous. Previously in my, when I'm talking about vigorous,

1666
02:20:24.240 --> 02:20:29.040
I also talk about high intensity interval training and that's more like 80% of your max heart rate

1667
02:20:29.040 --> 02:20:35.680
or higher. Very important for improving B.O.2 max and cardiovascular fitness. But in these studies,

1668
02:20:35.680 --> 02:20:41.680
heart rate is more like a 70% your max heart rate and more because you can be jogging at that

1669
02:20:41.680 --> 02:20:47.440
rate, right? jogging or running, that's a big, that's vigorous intensity exercise. If you're below

1670
02:20:47.440 --> 02:20:54.160
that, if you're like 50% your max heart rate, that's considered moderate intensity. And then maybe

1671
02:20:54.160 --> 02:20:58.960
even lower than that if you're just sort of, you know, walking around the house. I mean,

1672
02:20:58.960 --> 02:21:04.080
that's not even going that much at all. That's light. That's considered light. 10,000 steps would

1673
02:21:04.080 --> 02:21:09.360
be probably considered, it depends because actually they're saying steps, which means could just be

1674
02:21:09.360 --> 02:21:15.040
around the house. If you walk around your house, how long does it take to do 10,000 steps? Like

1675
02:21:15.760 --> 02:21:20.480
an hour, hour and a half? Probably just doing six or seven thousand just walking around the office.

1676
02:21:20.480 --> 02:21:25.120
So, but that's considered light exercise. So that's why I think we need to get rid of that.

1677
02:21:25.760 --> 02:21:31.280
It's not enough. It's not enough. It's better than sitting because sitting is bad.

1678
02:21:31.280 --> 02:21:35.520
Sitting is an independent risk factor for disease, for cancer in particular.

1679
02:21:35.520 --> 02:21:40.800
This was one of the most replayed moments last time I spoke to you was people replayed the section

1680
02:21:40.800 --> 02:21:45.280
where you talked about being sedentary and how much of an issue that is for all of us. And

1681
02:21:45.280 --> 02:21:49.120
it's really stayed with me to the fact, I don't know if this helps, but I've been using standing

1682
02:21:49.200 --> 02:21:52.560
desks everywhere. Even when I travel around the world, no, I've actually got a portable standing

1683
02:21:52.560 --> 02:21:57.760
desk just to try and keep me up because as a podcast, I've sat in this chair for a while. I've sat

1684
02:21:57.760 --> 02:22:03.760
down for six hours today and it's 3pm. Right. Yeah. Kelly Starrett wrote a book desk bound

1685
02:22:03.760 --> 02:22:09.040
some years ago and he really played a role in popularizing this idea and I think in the public

1686
02:22:09.760 --> 02:22:15.760
as well. Being sedentary is time you're you're spent sitting. Time you spend sitting.

1687
02:22:15.760 --> 02:22:20.320
It doesn't necessarily mean I used to think about being sedentary is, oh, do you work out?

1688
02:22:20.320 --> 02:22:26.160
Yes or no? No, you're sedentary. Yes, no, you're not sedentary. That's not what sedentary is.

1689
02:22:26.160 --> 02:22:31.440
Sedentary is time you're spending sitting. We've been sitting here quite quite a few hours.

1690
02:22:31.440 --> 02:22:36.480
We've been sedentary this whole time. So being sedentary and sitting is an independent

1691
02:22:36.480 --> 02:22:40.400
risk factor. Even if you're exercising, it's an independent risk factor for diseases.

1692
02:22:40.400 --> 02:22:44.160
I mentioned cancer in particular that seems to be the one that's more strongly correlated to

1693
02:22:44.160 --> 02:22:49.440
being sedentary. But standing, standing helps. If you're standing up or also getting up and

1694
02:22:49.440 --> 02:22:53.760
doing exercise snacks, so you can get up every hour and like do some body weight squats,

1695
02:22:53.760 --> 02:22:58.240
do some jumping jacks, do some high knees, get your heart rate up. That breaks up the sedentary

1696
02:22:58.240 --> 02:23:02.560
time. So now it's only an hour of sedentary versus eight hours, right? Or six hours. However long

1697
02:23:02.560 --> 02:23:07.280
you're sitting at your desk, it makes a difference. And those exercise snacks are easy to do.

1698
02:23:07.280 --> 02:23:13.920
I have a standing desk. I don't use it enough. I still have it. I do do exercise snacks. And

1699
02:23:14.160 --> 02:23:18.080
I like doing the exercise snacks because like literally if we were to get up and do body weight

1700
02:23:18.080 --> 02:23:22.880
squats right now for one minute, like you're going to feel better. You feel better after the blood

1701
02:23:22.880 --> 02:23:28.000
flow to your brain. It gives you a little pump. I love it. I love the pump. It's just one minute of

1702
02:23:28.000 --> 02:23:32.160
it and you get a short pump to your brain and it makes you feel better. So exercise snacks are

1703
02:23:32.160 --> 02:23:37.760
a really good way to break up sedentary time. They're also adding up. They count. As I just mentioned,

1704
02:23:37.760 --> 02:23:43.600
they count towards your exercise goal and they're vigorous. You're getting you're moving fast.

1705
02:23:43.920 --> 02:23:48.720
Right? Vigorous exercise. You're getting your heart rate up. Or I could just take a Zempec.

1706
02:23:49.600 --> 02:23:54.640
I just get the pen out, jab, jab, jab. And it's all of this stuff disappears, right?

1707
02:23:55.600 --> 02:24:00.320
I could do all of this stuff where I can just a Zempec it. So many people are taking a Zempec.

1708
02:24:00.320 --> 02:24:05.040
So interesting. And I listen, I have to say it's saving people's lives. Amazing. I've heard so many

1709
02:24:05.040 --> 02:24:10.800
of my friends who are on a Zempec and taking the GLP1 pens say that they've had profound benefits.

1710
02:24:10.800 --> 02:24:14.160
Their knees are better. They can walk upstairs. They feel better.

1711
02:24:15.280 --> 02:24:21.040
Yeah. I mean, let's be real here. Being obese and overweight is one of the worst things you can

1712
02:24:21.040 --> 02:24:25.920
do for your health, right? It's going to accelerate the aging process and it's going to increase the

1713
02:24:25.920 --> 02:24:30.880
risk of every age related disease, cardiovascular disease, type 2 diabetes, cancer, you know,

1714
02:24:30.880 --> 02:24:34.560
visceral fats happening. You're insulin resistant. You know, it's all it's all happening.

1715
02:24:34.560 --> 02:24:37.920
It's going to affect your quality of life. It's harder to walk around. You're not as mobile.

1716
02:24:37.920 --> 02:24:43.680
Your joints are getting more stress on them, right? So anything that can help you lose that

1717
02:24:43.680 --> 02:24:49.200
weight is going to be beneficial. And so these GLP1, you're talking about a Zempec. That's the GLP1

1718
02:24:49.200 --> 02:24:56.880
receptor agonist, right? They are very, they're life changing for people that are obese. People that

1719
02:24:56.880 --> 02:25:04.160
need to lose, you know, 40 pounds, 50 pounds, 30 pounds. It's not easy to lose that weight

1720
02:25:04.240 --> 02:25:09.280
with diet and lifestyle. Yeah. Well, let's talk about the butts. Let's talk about,

1721
02:25:09.280 --> 02:25:13.760
so the benefits are obviously if they're going to lose that fat, the visceral fat,

1722
02:25:13.760 --> 02:25:17.360
they're going to become insulin sensitive. They're going to reduce their risk for all those diseases.

1723
02:25:17.360 --> 02:25:21.360
And that's what the data shows. Cardiovascular disease risk goes down, cancer risk goes down,

1724
02:25:22.160 --> 02:25:27.360
except for one type of cancer goes up kidney cancer. But, you know, that all time

1725
02:25:27.360 --> 02:25:30.560
where disease risk goes down, anything that you're going to, when you lose weight,

1726
02:25:30.560 --> 02:25:35.520
those risks are going to go down. There are side effects, and there are things to consider

1727
02:25:35.520 --> 02:25:40.720
when you're taking. I'm calling them GLP1s because we have first-generation, second-generation,

1728
02:25:40.720 --> 02:25:45.200
and now third-generation. And they're affecting not only the GLP1 receptor, but they're affecting

1729
02:25:45.200 --> 02:25:51.840
glucacon, for example, they're affecting another peptide called GIPGIP. So I'll just call them GLP1s

1730
02:25:51.840 --> 02:25:57.280
for short. Okay. Semiglutide or Zempec is one of the first generations. We now have the

1731
02:25:57.280 --> 02:26:01.440
second generation that's targeting two pathways. You can lose even more weight. Minjaro would be

1732
02:26:01.440 --> 02:26:07.040
something that people would relate to. That's one of the second generation ones. And I think that

1733
02:26:07.040 --> 02:26:12.240
for people that are going to start these drugs, first of all, they have to realize there's a good

1734
02:26:12.240 --> 02:26:16.880
chance. They're going to have to be on them for the rest of their lives. And that's something that

1735
02:26:16.880 --> 02:26:23.040
you have to be willing to do. And I say that because many studies have shown now that individuals

1736
02:26:23.040 --> 02:26:28.880
that do take these GLP1s do lose a lot of weight, and it's very beneficial to lose that weight.

1737
02:26:29.360 --> 02:26:35.520
But if they stop taking the GLP1s, they gain the weight back. And often, oftentimes,

1738
02:26:35.520 --> 02:26:39.360
they gain all the weight back because your body's kind of trying to go back to that reset point.

1739
02:26:40.000 --> 02:26:46.320
And their hunger comes back with a vengeance. And so part of what GLP1 drugs are doing are they are

1740
02:26:46.320 --> 02:26:51.600
basically, you know, they're making you feel satiated and not hungry. So they're affecting your

1741
02:26:51.600 --> 02:26:57.280
satiety hormones. So you don't feel hungry. They're also slowing gastric emptying. So food stays

1742
02:26:57.280 --> 02:27:02.160
around in your intestines longer. So you feel full when food is in your intestines. You don't feel

1743
02:27:02.160 --> 02:27:06.560
hungry. So they're slowing that process. And so people don't feel hungry. And so what ends up

1744
02:27:06.560 --> 02:27:13.440
happening is in many ways, it's mimicking calorie restriction and fasting, right? You're basically

1745
02:27:13.440 --> 02:27:18.800
not eating as much food. So that's essentially, but it's doing it for you. It's not you don't have

1746
02:27:18.800 --> 02:27:23.040
to put in that you don't have to feel hungry. You don't have to put in that work and it's doing

1747
02:27:23.040 --> 02:27:28.000
it for you, right? And so people are losing a lot of weight and they're losing it very rapidly.

1748
02:27:28.880 --> 02:27:33.360
And I said, you might have to be on it for the rest of your life. And what I mean by that is

1749
02:27:33.360 --> 02:27:38.160
because a lot of cities share the majority of people do gain back their weight. Their appetite

1750
02:27:38.160 --> 02:27:43.360
comes back. It comes back with the vengeance. And they regain the weight over over a year or so.

1751
02:27:43.920 --> 02:27:47.840
So that's one thing to consider. Are you willing to take it for the rest of your life?

1752
02:27:47.840 --> 02:27:52.560
There was a New York Times piece where they looked at a lady called Stacey Canterbury.

1753
02:27:52.560 --> 02:27:57.360
She'd lost 50 pounds on one of the GLP ones that you mentioned, reaching her peak gall weight.

1754
02:27:57.360 --> 02:28:02.320
And after stopping the drug due to insurance issues, she regained 20 pounds back straight away

1755
02:28:02.320 --> 02:28:07.120
in a month. Interestingly, she described the return of hunger, not as a gradual increase,

1756
02:28:07.120 --> 02:28:15.440
but as a ferocious, animalistic urge to eat. That was far more intense than before she ever started

1757
02:28:15.440 --> 02:28:20.320
the medication. And the New York Times did a big piece about that because one of the things that

1758
02:28:20.320 --> 02:28:24.000
I've come to learn is that there's no free lunch in life, no pun intended. There's no free lunch.

1759
02:28:24.000 --> 02:28:28.880
There's no free biological lunch. It's true. Yeah, people's appetite. That's why I said it comes

1760
02:28:28.880 --> 02:28:33.680
back with the vengeance because it seems to be the case where your body's like, it hasn't been hungry.

1761
02:28:33.680 --> 02:28:38.240
And it's like, wait a minute. I've been starving for so long. I need to eat, right? So it's kind of

1762
02:28:38.240 --> 02:28:43.680
like feed me. And that's obviously someone to consider. So the question is, well, what happens if

1763
02:28:43.680 --> 02:28:49.520
you're on these drugs long term? And you know, we've got these drugs, early, early versions of

1764
02:28:49.520 --> 02:28:53.600
them have been around. They also help treat type 2 diabetes, right? That's part of like where they

1765
02:28:53.600 --> 02:28:58.640
first came from. They've been around a while. We do have some data, mostly the data is positive

1766
02:28:58.640 --> 02:29:02.800
because people are losing a lot of weight. And that is what's putting them at a high risk for

1767
02:29:02.800 --> 02:29:07.760
these diseases. And so when you lose that weight, it what ends up happening is your disease risk

1768
02:29:07.840 --> 02:29:13.280
for all these diseases goes down, right? So it's hard to on couple weight loss from what the

1769
02:29:13.280 --> 02:29:18.720
drugs doing itself. But there are side effects in addition to that, right? Nausea, GI upset,

1770
02:29:18.720 --> 02:29:24.560
all that stuff, maybe temporary. Some people it kind of sticks around. Some other effects I think

1771
02:29:24.560 --> 02:29:30.800
that are that people are a little more concerned about are the muscle loss and bone loss. That's

1772
02:29:30.800 --> 02:29:37.520
a big one. And that is probably something coming from just rapid weight loss and not eating enough

1773
02:29:37.520 --> 02:29:43.600
food and not resistance training. So when you're when you're largely fasting throughout the day,

1774
02:29:43.600 --> 02:29:47.760
if you're not getting enough protein, then your muscle is not going to have amino acids to help,

1775
02:29:47.760 --> 02:29:52.880
you know, basically keep growing and not only keep growing, not use its own amino acid reserve

1776
02:29:52.880 --> 02:29:57.360
for making protein, right? So you break down muscle. In fact, there's weight loss studies showing that

1777
02:29:57.360 --> 02:30:01.840
in any weight loss diet, you know, if you're not eating enough protein and you're not resistance

1778
02:30:01.840 --> 02:30:06.720
training, up to 40% of your weight can come from muscle weight loss that you're losing. I just

1779
02:30:06.720 --> 02:30:11.920
say lean mass, including muscle. So that's a little different. But it's it's a big percent, right?

1780
02:30:11.920 --> 02:30:16.400
And so you're talking about losing a lot of muscle as well. And that is something that happens with

1781
02:30:16.400 --> 02:30:22.160
these drugs. If people are training, it's really helps. If the resistance training, it's really helping

1782
02:30:22.160 --> 02:30:26.880
because that's a signal to your muscle, to grow muscle. It's a mechanical force that helps you

1783
02:30:26.880 --> 02:30:32.720
grow muscle, right? That's how many consider bone loss is another one. You could also lose bone

1784
02:30:32.720 --> 02:30:38.640
from rapid rapid weight loss. I don't know if there's an independent like GLP1 receptors that are

1785
02:30:38.640 --> 02:30:45.200
on bone doing something directly there yet to be uncovered, I think. We don't really know why

1786
02:30:45.200 --> 02:30:50.080
bone loss occurs. It's thought maybe it's just the weight loss. But like I said, maybe there's

1787
02:30:50.080 --> 02:30:54.640
something that we don't understand yet. Kidney cancer is another one. It seems like there's

1788
02:30:54.640 --> 02:31:00.080
an increased signal for kidney cancer. Don't know why that is. Needs to be studied. There's a black

1789
02:31:00.080 --> 02:31:06.640
box warning on them for thyroid cancer increase. That's never really been shown in human studies.

1790
02:31:06.640 --> 02:31:10.480
It all comes from animal data. But it's there nonetheless, something to consider.

1791
02:31:10.480 --> 02:31:15.520
And it's pretty early. So I feel like we're going to have a conversation in five years time when

1792
02:31:15.600 --> 02:31:20.640
there's more understood about these compounds. Well, the thing that worries me is that,

1793
02:31:20.640 --> 02:31:26.160
you know, okay, you have the person who's 300 pounds and they have to get down. That's

1794
02:31:26.160 --> 02:31:33.280
really unhealthy. That can really be a game changer for them. But now what we're seeing is Hollywood.

1795
02:31:33.280 --> 02:31:39.360
We're seeing just your average moms that are like, I want to lose 10 pounds, but I want it to be

1796
02:31:39.360 --> 02:31:45.840
easy, right? They're 10 or 15 pounds, whatever. And they're going to these JLP ones. And the question

1797
02:31:45.840 --> 02:31:51.600
is, I don't know that we have data showing it's actually beneficial in that population because

1798
02:31:51.600 --> 02:31:56.400
they're already pretty, pretty lean and they're just wanting to look a little bit better.

1799
02:31:57.280 --> 02:32:00.800
We don't really know. We don't really know if it's beneficial. We know that losing weight's

1800
02:32:00.800 --> 02:32:05.760
beneficial for sure. And that's what these drugs are doing. You're losing a lot of weight rapidly.

1801
02:32:05.760 --> 02:32:10.240
The other thing is gallstones. You're getting the increased risk of gallstones, right?

1802
02:32:10.240 --> 02:32:14.640
Some people's gallbladder has to be removed. What about like anorexia and stuff like that?

1803
02:32:14.640 --> 02:32:22.000
Because I've got a couple of friends who are on the pen. And they have dropped weight at a speed

1804
02:32:22.000 --> 02:32:27.520
that has blown my mind. And part of me is going, stop, stop, stop. You know, I'm thinking like,

1805
02:32:27.520 --> 02:32:30.640
I'm thinking, gosh, does this just keep going down and down and down and down and down?

1806
02:32:31.120 --> 02:32:36.080
I don't, yeah. I mean, I don't think it keeps going down and down and down and down generally.

1807
02:32:36.080 --> 02:32:40.640
I think you kind of stay. You hit a certain point in stay. If the dose remains the same.

1808
02:32:40.640 --> 02:32:43.920
If the dose remains the same. And I think that people that are already kind of like

1809
02:32:44.640 --> 02:32:50.000
at a certain healthy weight should taper down the dose too, right? And that's also been

1810
02:32:50.000 --> 02:32:53.680
shown to help at least with weight regain too. If you want to stop and get off it,

1811
02:32:54.240 --> 02:32:59.440
you have a better chance of success if you taper down the dose and don't just full stop,

1812
02:32:59.440 --> 02:33:04.080
you know, get off of it. It seems like tapering down helps people at least slow the weight

1813
02:33:04.080 --> 02:33:08.640
regain where it's not happening all of a sudden, your body kind of adjust. But I also want to

1814
02:33:08.640 --> 02:33:14.240
mention, you know, there are other ways that you can lose weight, right? Intermittent fasting.

1815
02:33:14.240 --> 02:33:20.720
Intermittent fasting is, so on the lowest dose of some of these drugs, like Osambic, for example,

1816
02:33:20.720 --> 02:33:24.800
if you're on the lowest dose, you can achieve a similar amount of weight loss from

1817
02:33:24.880 --> 02:33:29.600
intermittent fasting as you do from that. And that's not, you know, if it's five, you know,

1818
02:33:29.600 --> 02:33:34.720
five to 10 percent body weight, not huge amount, but, you know, for people that don't need to

1819
02:33:34.720 --> 02:33:39.440
you lose a huge amount, that's a good way to do it because you're going to get the metabolic

1820
02:33:39.440 --> 02:33:42.720
switch. You're going to get the ketosis. You're not going to have to worry about this side effects.

1821
02:33:42.720 --> 02:33:45.600
You don't have to worry about regaining the weight because guess what? You're going to adapt

1822
02:33:45.600 --> 02:33:51.680
your body adapts. You get used to the fasting becomes easier. So I think that, you know, it depends

1823
02:33:51.680 --> 02:33:57.600
on the population that we're talking about here. Do I have concerns? Yes, I do. I have concerns,

1824
02:33:57.600 --> 02:34:01.520
but do I also think some of these people that are obese and will never lose that weight,

1825
02:34:01.520 --> 02:34:07.040
are they getting a benefit from these drugs? Absolutely. I think they are. But it all comes down

1826
02:34:07.040 --> 02:34:12.880
to the population who's using them. And right now it's become so popular in everyone. And

1827
02:34:12.880 --> 02:34:17.120
there's so many people I don't think need to use it to lose their 10 pounds. It's ridiculous.

1828
02:34:17.920 --> 02:34:21.840
People take the path of least resistance. I don't think here's to be the path of least resistance

1829
02:34:21.840 --> 02:34:26.880
for many. So we shall see, I guess. We have a closing tradition where the last guest leaves

1830
02:34:26.880 --> 02:34:29.600
a question for the next one, knowing who they're leaving it for. And the question left for you,

1831
02:34:29.600 --> 02:34:36.080
I think is a great one. It is, what is a purchase that you made that is less than $100

1832
02:34:36.640 --> 02:34:43.440
that improved your quality of life the most? That was probably, okay, I have two.

1833
02:34:43.760 --> 02:34:52.880
I would say the Omega-3 index test. That is measuring your Omega-3 fatty acid levels.

1834
02:34:52.880 --> 02:34:57.120
And you can get it at home. You can order it online and get it at home. And you do a little,

1835
02:34:57.120 --> 02:35:04.640
you do like a little spot of blood. It's like a finger prick blood spot. And just knowing that

1836
02:35:04.640 --> 02:35:10.640
you're not in that A1 to be 8% range, 8% range is the five year increased life expectancy.

1837
02:35:10.640 --> 02:35:18.320
It's the 66% lower dementia risk. I mean, it's really where you want to be to be the healthiest.

1838
02:35:18.320 --> 02:35:23.680
And you might be supplementing with an Omega-3 supplement that's not really working and you won't

1839
02:35:23.680 --> 02:35:28.880
know it unless you take that test. And I think it's one of the easiest ones that I've done.

1840
02:35:28.880 --> 02:35:33.840
And how do that improve your quality of life? Are you saying it helps you avoid a bad quality of life?

1841
02:35:34.320 --> 02:35:39.920
No, I think it's improving my quality of life because it's slowing my aging. That's been shown

1842
02:35:39.920 --> 02:35:43.920
with Omega-3. It's absolutely slowing aging. I told you that Omega-3 was the only supplement that

1843
02:35:43.920 --> 02:35:48.480
was able to do that. Even in the context of people that were healthy and physically active,

1844
02:35:48.480 --> 02:35:53.200
I mean, these Swiss people are healthy. If they did this study in the US, there's no way

1845
02:35:53.200 --> 02:35:59.200
that 88% of them would be physically active. Not a chance, right? Yeah. So it's slowing the aging

1846
02:35:59.200 --> 02:36:02.880
process and that is exactly what I want to do. It's going to help with peak span. It's going to help

1847
02:36:02.880 --> 02:36:07.760
with health span. It's going to help with life span as well. And it's affordable, less than

1848
02:36:07.760 --> 02:36:13.920
100 bucks. And the second one? The second one, I think the one that really did improve my

1849
02:36:13.920 --> 02:36:17.600
quality was a continuous glucose monitor. And I thought you were going to say curating.

1850
02:36:17.600 --> 02:36:24.960
Okay, continuous glucose ones. No, no, no, yes. Yes, yes. Yeah, it did. It did because I realized

1851
02:36:24.960 --> 02:36:28.400
how important sleep was for my metabolic health. I thought I was doing everything right for

1852
02:36:28.400 --> 02:36:35.920
my metabolic health. And it was knowing how not getting enough sleep was affecting my glucose.

1853
02:36:35.920 --> 02:36:39.440
I never would have thought that and never would have known. And most people that get the continuous

1854
02:36:39.440 --> 02:36:43.920
glucose monitors never think about that either. They think about the food they're eating. They don't

1855
02:36:43.920 --> 02:36:48.000
think about sleep. And when you get that continuous glucose monitor, what is it you're looking at

1856
02:36:48.000 --> 02:36:52.400
to figure out the connection with sleep? You can look at first. You can look at your fasting

1857
02:36:52.400 --> 02:36:56.400
blood glucose levels and you can go online and for your age and engender and figure out what's

1858
02:36:56.400 --> 02:37:00.720
a normal range. So that's when you have an eaten? Yes. Okay. First thing in the morning,

1859
02:37:00.720 --> 02:37:06.320
you have not eaten. That would be the easiest thing to look at. And the second thing?

1860
02:37:06.800 --> 02:37:11.600
Yes, the second thing would be to look at after you eat a meal, 30 minutes to an hour later,

1861
02:37:11.600 --> 02:37:15.600
making sure that you're clearing that glucose from your meal. And if you're not seeing that peak

1862
02:37:15.600 --> 02:37:21.760
come down and clearing, there's something wrong. Okay, I might wear another one of those. It's been a

1863
02:37:21.760 --> 02:37:26.880
while. And they're quite cheap. You can get $20 on the internet. Dr. Ronda, I think people are

1864
02:37:26.880 --> 02:37:31.280
going to want to continue to learn from you. So where should they go to learn more from you?

1865
02:37:32.080 --> 02:37:37.200
I have a podcast called Found My Fitness. It's on YouTube, Spotify, Apple Podcasts everywhere you

1866
02:37:37.200 --> 02:37:42.480
listen to podcasts. That would be the best place. I have a website foundmyfitness.com. I have a

1867
02:37:42.480 --> 02:37:46.800
wonderful newsletter every week. We put out something. We put out one on that peak span paper.

1868
02:37:46.800 --> 02:37:51.280
We put out a newsletter on updating the exercise guidelines. I have a great team. We put out an

1869
02:37:51.280 --> 02:37:55.920
email newsletter that's free every single week. And they're really good. They're really good

1870
02:37:55.920 --> 02:38:00.960
in-depth emails. So you can find me there. I'm on social media. Ronda Patrick found my fitness.

1871
02:38:02.160 --> 02:38:07.040
That's my handle, my website name, my podcast name. I'll link it below for anyone as well that

1872
02:38:08.240 --> 02:38:11.760
would like to go check out that information. It will be in the description below. I highly recommend.

1873
02:38:12.560 --> 02:38:16.480
I don't really need to tell people how incredible you are. I think they've just observed that.

1874
02:38:16.560 --> 02:38:20.240
So I shan't. I shall. You are incredible. Thank you.

1875
02:38:21.280 --> 02:38:24.080
So thank you so much for doing this. I've learned so much. I've done so many of these health

1876
02:38:24.080 --> 02:38:28.240
conversations on this show. And it's almost at a point now where I'm wondering if there's much more

1877
02:38:28.240 --> 02:38:31.680
than I've got to learn. But because I think you stay at the very cutting edge of the studies that

1878
02:38:31.680 --> 02:38:36.560
are coming out and you're so good at both articulating them in a simple way that someone like me can

1879
02:38:36.560 --> 02:38:40.480
understand, even though I can't understand a lot of the literature as it comes out of these sort

1880
02:38:40.480 --> 02:38:47.040
of scientific journals, I think that you're a person people do need to follow because the world

1881
02:38:47.040 --> 02:38:51.920
and the scientific understandings are always changing. And it's good to have someone who can distill

1882
02:38:51.920 --> 02:38:57.760
that down for you in a way that is relevant, accessible and scientifically rigorous. And that's

1883
02:38:57.760 --> 02:39:01.680
exactly sort of the three times that I think of when I think of you. So please do continue to do

1884
02:39:01.680 --> 02:39:05.360
the work you're doing because it's teaching me so much. And by way of that, it's meaning that I can

1885
02:39:05.360 --> 02:39:09.360
live a happier, healthier life. And I appreciate you for that, Ronda. I really appreciate that.

1886
02:39:09.360 --> 02:39:12.320
Thank you so much, Stephen. I love coming and having discussions with you.

1887
02:39:12.320 --> 02:39:13.120
Thank you.