17 Episode results for "Rhonda Patrick"

Dr. Rhonda Patrick - New Omega3, sulforaphane research, and more!

The Kevin Rose Show

1:32:51 hr | 1 year ago

Dr. Rhonda Patrick - New Omega3, sulforaphane research, and more!

"Everybody kept rose here. Welcome back to another episode of the Kevin Rose Show happy twenty twenty a brand new year and so I'm really excited to have doctor Rhonda Patrick on the show because what better way to address in health and longevity in January. It's surely a topic that is on a lot of our minds. I for one. I'm going to try try. Mostly mostly Pasqua -Tarian Diet for this first month and get my blood work checked and see what it does to some of my numbers I'm also going to be cutting out drinking drinking for the most part because I have a plan to Japan at the end of the month I will be drinking in. Japan will be having Saturday and good Japanese beer but the first few weeks they will not have any any drinks and get by blood tested before all of that anyway. Doctor Rhonda Patrick is one of my favorite scientists. She goes in reads leads. All the published studies around health and longevity and really takes that information out of there that is too technical for the average person to understand and then translates slates it into things that we can incorporate into our everyday lives. This is the best way to get your health advice. People like doctors are always always four five ten years behind except for some Dr Peter but but the average doctor is is many years behind what the science is actually telling us to do. So if you want to know the latest and greatest it's best to go to scientists and thankfully do to podcast. Ron has a fantastic podcast and also a great website called foundmyfitness.com. She has been able to give us that direct link to scientists and so she interviews a bunch of great scientists and really help help us make better decisions earlier on so for example in this episode. We talk about mega threes. Why they're not all created equally and there's various this different forms of Omega Three? We talk about which ones that she takes. How much she actually takes personally? Lots of great information there because not only is she Understanding understanding the science to relate to us but also has published her own science around mega threes. And she's done a bunch of research in regards to make it through his impact on dimension in Alzheimer's so great to half talking about that we also talk about metformin which is very hot drug right now hot. I don't know if he can call a drug hot. But it's a very very popular drug at least in Silicon Valley For people take into extend life and some of the potential pitfalls that it has we also talk about a compound called so for vein gene which is found in Broccoli. She talked about at length on her own podcast about sulfurophane but there is some new data out there that we cover we also talk talk about a new brand of sulfur fame that she has imported that she takes so a lot of interesting stuff. There we cover sauna usage. Some new studies have come out there so a lot of really new things to chat about in this was a great episode. I really enjoyed it and I know that you will too so happy. Twenty twenty cheers to you really hoping that all of us happy and healthy this year Introduced some new healthy habits into your life and Hopefully subscribe to all of Rhonda Duffy as you'll hear her talk about later in the episode when she talks about all the new things that she's building for her website as well so I hope you enjoyed the show this is doctor. Rhonda Patrick Doc Rhonda. Thanks so much for coming back on the show you were actually my very first guest in now. I look back. And I'm almost like forty plus episodes deep so so thank you you for returning a totally. Yeah I totally remember that. For the first episode recorded a few years ago I was living in New York. I didn't have any babies like you didn't have any babies excite change definitely. Things have changed a lot. Becoming a parent is like the the definitely a huge change in the life. Yeah absolutely fluently. I'm just now returning getting enough sleep against the things are things are looking up especially for for Doria's well one of the things I wanted to cover. That has changed since as we last talked as you had really gone deep and published a paper around the phospholipid form of Omega threes than its benefits. I was wondering if you could bring us up to speed on that And what your current thinking is on Omega three supplementation so when it comes to talking about phospholipid. Dha When it comes to DHA General D H as one of the Omega threes? It's predominantly found in marine sources. Really what I care about. Is You know getting it to the brain. That's like my number one interest and the only type of Dha that crosses the the blood brain barrier is Dha that is bound to albumin which is a protein found in your bloodstream? Transports a variety of goodies. In addition to Dha to other tissues including the brain rain but there are two forms of Dha that are bound to albumin and these different forms are transported by different mechanisms so the first is Dha that that is not as terrified. It's not bound to anything other than albumen. So it's in a free fatty acid form and I often refer to that as Dha a free it's free it's not bound to anything. Aside from albumin. It gets transported across the blood brain barrier via this mechanism. That's passive diffusion. and which just means it's you know passably crossing the blood brain barrier and the blood brain barrier. There's a variety of things that you know. Make it up but but one of the things that's important in this discussion. Is that endothelial cells. Line the blood brain barrier and they're the endothelial cells are attached to each other by lied tight junctions so this passive diffusion mechanism. Where'd free? Dha gets across the brain depends on the integrity of the blood brain barrier so so Unfortunately as we age the blood brain barrier becomes compromised and this is even more of an issue and people that have an April four L. E. L. April four is just a gene and A Lil just means one copy of the gene. You have two copies of every gene one from your mom one from Your Dad's we have up to a liles of every gene and just bring people to speed if you have one copy of this gene. Your how much more likely to get Alzheimer's Disease People that have one copy of the April. Four ELEO are about to twofold more likely to get Alzheimer's disease and people that have no copies of it people that have two copies of it. It's not very common so about twenty five percent around. The population has at least one copy of it to copies much much less common. I don't know the percentage off the top of my head but you can figure the math out if you know. Twenty five percent has one copy what you know. Two copies would be but that increases the risk for Alzheimer's disease from anywhere between ten to fifteen fold in. What percentage of the population that is diagnosed? Those with Alzheimer's disease has at least one copy anywhere between sixty five to eighty five percent. Wow Yeah so this is a pretty big indicator then it is and we could spend hours talking about the reasons why that is and I do talk a lot about that in my paper that he published last October in Facet Journal but but basically to get back to the whole. Dha Part of the story. I mentioned that there's two ways it can be transported brain. This one form that's free you know not bound to anything other than albumin. It goes through passive diffusion however April before actually disrupts that because it does compromise the blood brain barrier and that even gets worse with age things like traumatic matic brain injury also compromised barrier. The good news is there is another form of Dha that is bound to albumin. It's a form that is a specific type of fossil so lipid form called Leisa foster title Coleen Dha or Dha Lice OPEC as. I like to call it for short. And that's also transported across the blood brain barrier through an entirely different mechanism uses a transporter called. MFS D to a and basically when this phospholipid form of Dha binds to the transporter the transporter flips it across the outer membrane into the inner membrane of the blood brain barrier potentially bypasses any defects for example apple in tight junctions. NFL's just mentioning. which by the way April before does disrupt tight junctions in lining the blood brain barrier? So I sort of argue in my latest publication that this specific Dha Lice O.. P. C. Form of Dha may be a nice way to bypass that defect that April before it causes or even just normal brain aging causes where you can get Dha into the brain is. Does your hypothesis here. That lack of this. Dha is a cause potential cause of of dementia yet specifically making people with April four more susceptible to it so Dha plays a lot of important roles in the brain. It plays a role in preventing and ameliorating a couple of the hallmarks marks associated with Alzheimer's Disease Tangles and Amyloid Beta plaques and that's been shown in clinical studies it's been shown that Dha supplementation. Can Dan lower the amyloid burden. And also tangle pathology in people have them so specifically people with Alzheimer's disease and it also can improve cognitive function The other thing that. Dha does it's really important for transporting glucose across the blood brain barrier and this is a really really major hallmark of Alzheimer's Disease Not Getting Glucose into the brain. Basically that is actually something that can be observed before any other clinical features of Alzheimer's disease and it's specifically specifically found early people with April four so DHA's important for increasing levels of the transporters that transport glucose across the blood brain barrier the glucose transporters. So I I always thought that you know people for a while. We're calling dementia or Alzheimer's disease like potentially type three diabetes ladies. I'm sure you've heard it called that before I always thought an increase. Too Much Glucose in the body would be a bad thing but here you're saying the brain getting a lack of glucose is the bad thing what I'm saying here. Yeah is that getting not having glucose in the brain can be a bad thing. But that's separate from obviously from like district. Blood Blood Glucose I levels and insulin insensitivity lick. Those things are all hallmarks of aging and cause multiple multiple problems for sure. It's kind of a different thing that I'm talking about here So like brain glucose levels are important for preventing a lot of the the hallmarks associated with Alzheimer's disease. And this has to do with with a lot of like very specific molecular mechanisms having to do with like forming cow tangles and stuff like that so not being able to get glucose into the brain can play a causal roll out hammers disease. And perhaps that is also linked to this type three diabetes that you're referring to that would be you know a completely separate but sort of a parallel mechanism Gotcha. Dha I think it could play a role in addition rice or Dha is important for getting glucose in the brain but also some new research does indicate that you know insulin. Insensitivity can reduce glucose getting into the brain as well so those things could even possibly center. Dr Dr who knows I mean it'd be nice to see data on that but in terms of getting the and the brain and like the question you kind of asked at the beginning. I'm and I'm sure people are wondering is like what what are the dietary sources of these different types of Dha the free Dha versus Lice OPEC Dha the one that's phospholipid form. That's it is transported across the blood brain barrier and the simple answer actually is that all dietary forms can form either of those forms of Dha. That's the simple answer. There's there's definitely a much more complicated answer that you know involves even getting down to the chemical level so Dha ah looking at dietary sources like fish fish Roe Krill oil those are all sources That have DHA in phospholipid so lipid form predominantly you find phospholipid form being a foster coaling as as the PHOSPHOLIPID triglycerides form is found and in fish also fish Roe and also in higher quality fish oil supplements or DJ supplements. There's also other forms That you could finding supplements a majority of supplements that are molecular distilled. which is the process used to purify fish oil to purify way contaminants like mercury? PCB's etc a lot of fish oil supplements are found in Ethyl Ester form. Some are even in free fatty acid form. Those forms are a little less bioavailable eligible than triglycerides form fish oil supplements but the main thing here is actually the difference between ingesting it in phospholipid perform versus any of those other forms because those other forms to some degree are metabolised in a very similar manner. Compared to phospholipid form the reason for that is because phospholipid form again found in fish fish roe a variety of different. You know eggs fish eggs. Caviar is people call it and also Krill oil have ha in this phospholipid form predominately foster Al Colon and the phospholipid form. Has this backbone phone. It's a glycerine backbone. And the thing that differentiates it from the other forms is that there's actually two D. H. as attach they're going to be a DHA attached at two positions on it positions meaning different carbon atoms one on the one position. As it's called the one on the position and so the the triglycerides at the Leicester all those those those forms have. Dha on the position and there's a difference between the way DHA's metabolize sized on ESPN two versus SEM position. On the one position where it's found in the United phospholipid form you can actually metabolize it and it retains its phospholipid lipid form throughout metabolism. It's been bound up into H.. HDL and it gets cleaved by an enzyme minute forms Dha lice OPEC that format. Not You know bound to albumin across the blood brain barrier through a transporter the Dha on the position which found in all forms is cleaved by enzyme. It forms a free. Dha Molecule which is bound up in LDL instead of HDL ends cleans it out of the LDL and it can form either free. Dha bound to or conform the P. C.. So it can form either but the bottom line here is that for the the the phospholipid form dietary phospholipid form. You're consuming you'RE GONNA get more bang for your buck in terms of forming that. Dha Lice O.. P. C. Form that you want it to cross the blood brain barrier. That's the bottom line so the majority of supplements that he's the author or mostly Form is that right. The high quality ones are triglycerides. Most of okay are actually F- Lester a really yeah. Yeah because there's an extra it's more costly you know when you're molecular electorally. distilling these fish oil supplements they're removed from their triglycerides form which is what they're originate in and they're put on this ethyl ester backbone and that's how how they like run it through this column where they're purifying it and doing all this chemical stuff and then at the end of the day a lot of people just leave it in that form. Because the enzymes your pancreas and small intestine. Hasn't things like that. They can recognize that ethanol backbone and cleaved off that the higher quality fish oil supplements after that whole molecular distillation process process than really terrifying to triglycerides form. So it's an extra step so extra step means more money right right. And so that's why I say higher quality higher quality. They usually also means you have to pay more for them as well. What are your thoughts on say? EATING SALMON ROE versus getting krill supplement versus finding a form of Omega. Three that has phospholipid. I know Nordic naturals came out with one not too long ago. Would you recommend there so I should probably start with this fish. Fish contain around one to one point five percent of their Dha in phospholipid form the remaining triglycerides form fish roe. Oh and this includes Salmon Roe Herring Roe pollock ROE flying fish row. They contain between thirty eight to seventy five percent of their DHA in phospholipid possible. If it for him I didn't know this was flying. Fish rose. Well that's great for Sushi fans out there. It is now it's easy. It's the down because it's smaller doesn't have that lake very pungent you know little poppy things yeah right. Yeah I know I know you have a harder time than I do. Eating Salmon Roe for example. You're probably more like my husband. He he's like. Oh it's like it's like medicine him. I'd yeah I'd take pills scoop in my mouth and then there's like drink water real quick or a pop monroe quick to make sure they get all out and then it's horrible. Well I like to eat mine. I put mine on a little bit of seaweed with a slice of Avocado and some lemon sometimes a little ginger and really I really like how that taste. I gave it to my son now. He he likes it with this type of cheese called Bush. Royston Shen B. O. U. R. S. I N. it's like this cream cheesy garlic herb stuff. It's great and it masks the Salmon Roe taste and so I ki- gets that almost every morning and Dan is getting that he he he likes it on this Paleo waffle with some sour cream. She's in Monroe and that totally mass it like. You know so for me like I can. Just I can just eat that stuff but I probably should mention that this form this Dha lice OPEC deform in addition to be what I argue in my most recent publication to be really important for brain aging and preventing Alzheimer's disease particularly for people with April four. Khalil's also it's been shown in multiple animal studies to be a preferred source of Dha to be taken up into the developing brain fact. It's taken up in some cases aces ten times better than DHA and free fatty acid form. So I'm that's Kinda why I've mentioned my son. He's in still in the brain developmental stage and so on. That's that's why I'm trying to get them the Monroe but back to the whole important question that you ask because it really is. It is important question. I mentioned you know. Thirty eight to seventy five percent of of Dha in these in these different rose from fish are found in in phospholipid form Krill. Oil is another fossil before you mentioned and about thirty five percent percent of the Dha in crude oils phospholipids Krill. Oil supplements are not very high in terms of their concentration. So if you look at a majority of Krill oil supplements laments out there consumer available supplements. You'll see that between sixty to eighty milligrams per two soft gels or something like that is what you'll find compared to like. What would I take in my fish? Oil Supplement which is each pill has five hundred milligrams of highly purified. Ha of two pills have a gram so one gram compared to sixty to eighty milligrams. I mean even regardless of the fact that they're more of that D. H. as bioavailable to be to form the phospholipid Dha form the Dha Lice Lice. OPEC you're going to get more from a gram of of fish oil. What I choose to do is I actually take fish oil and I take take? I eat salmon roe and eat fish so I do all all of those things. You have any preferred sources of where you get your supplementation oil. So I take a a fish oil it's called. NPR three so. It's it's basically Nordic pure three and it's a it's a friend of mine he he makes it in Norway and he is basically convinced me that it's one of the most purest forms of fish oil. He doesn't add any lemon or strawberry. Anything that mask the fish one little trick in the industry is unfortunately it can mask the smell of rinse. When something's rancid you can smell it and if you pop open a fish oil pill you can definitely you don't even have to pop it open? Sometimes you can spell. It definitely tasted. That's hard to do when you got lemon and strawberry flavors and stuff like that. He doesn't put any of that stuff in there. And it's it's funny like when I first. When I first met him I popped open one of his pills and try it and it was like the best tasting? I couldn't believe I could just eat it like it was actually chewed it up. I just yeah I did yeah. That's my litmus test but he's young dog does that really get. My Dog. Always wonder because I have. I give them mega threes to toaster. And I'm always watch him chew him up and I'm like good he's like my little tester. Yeah totally I Actually pop open those pills and I put it in my son's OATMEAL and I'm ask it with lots of butter so so he's getting the Dha pills in his oatmeal as well. Where where and again it just it? It tastes good so it's not like gross and I should mention that I don't have any ties to this fish oil company. I don't get any kickbacks. I'm not affiliated with them but he as a friend of mine and you do a grammar that a day. I actually take three grams a day. Yeah so that's a great point like what's the upper limit limit of this. Have you read about any downsides any potential downsides of doing high dose the only potential thing I've seen as ben for high dose oh CPA and it is it is really Possibly because it can inhibit with like trains and stuff things that are involved in blood-clotting that maybe it can thin the blood a little bit so it. Could you know Contra indicate people that are taking blood thinning medications but there's also randomized large randomized controlled trials coming out now showing that highly purified. EPA high doses up to three grams. A day are like dramatically producing triglycerides and lowering the risk of cardiovascular disease. And so it's with us for. Dha or EPA EPA has more than EPA's more linked to heart the health right. Well it's also a really potent anti inflammatory. which is linked to brain health inflammation in the brain so there's also also been some evidence showing that it may help with depression specifically EPA as well So how do you balance that if you're doing three grams of Dha d'you do a gram of EPA or so hi Dha That I get so so. He's makes two different versions of hide. Ha Epa and the guy does still have EPA just to a much you know smaller degree. And I don't remember off the top of my head Recently now I was really You know while I was breastfeeding it was like super hardcore by getting tons and tons of J. D.. Aj through the Salmon Roe and also like taking the three grams which is turns out to be six pills of these high DJ and because their studies showing that like women women that take in in a in a in a dose dependent manner Dha breast milk increases in there. It's really it reaches a limit but it's a super high dose is ten grams or something something like that. Well now I'm trying to do high. Dha and APA. But I take I take one in the morning like one. I sort of like taking my different times a day but Dha is basically been my You know my number one thing for a while just because it pregnancy and breastfeeding and all that but but I'm trying to take both actually cool all right. Well let's let's move onto another question I had free around Metformin. There's been so much talk and kind of controversy around this over the last. I don't know six months or so where everyone in. Silicon Valley was on the bandwagon. Like all my friends were on metformin like crazy and then then that steady. It's it's insane like they'll have doctors that. Just write the prescriptions for longevity. You know everybody was doing that and then I have one friend of mine that is you know. He's probably as close as like he's. He's not the professional bodybuilder but he's darn close in that he's like really cares about just being an absolute peak shaped like six pack ABS. I like to to where it's like a little too much. But he started taking it and then immediately saw a decrease in just his output and his is is power in the gym and I know that was a a reason. Study was was mentioning that I I just WanNa get your thoughts on it like do you do you take it or you curious. Do you think that it he actually leads to longevity. I would love to give you my thoughts on that and I can actually Give you my thoughts on every single one of those questions. You just asked me so I have absolutely absolutely I'll just start off by saying no I don't take it. I had never have taken it but I will say that I am. I have been interested in Metformin for several years. And you know it's obviously a very commonly prescribed medication I think there's something like eighty million prescriptions or something like that worldwide. You know it is a a drug. That's in a class of drugs. That's called by Gua- Nines and basically it acts by decreasing Liverpool Kunia genesis which is the production one of glucose in the liver eight decreases glucose uptake in the gut. And it also increases overall glucose utilization by improving insulin sensitivity in skeletal muscle and also an adipose post issue so it has a lot of effects on basically decreasing amount of at any given time. The amount of glucose you'd find in in your circulation. Yeah it's increased my Pizza consumption I I. It's sad but it's true like I've noticed with the decks Com continuous glucose monitor. And I can eat it like a good few slices of pizza. I don't get the crazy spikes like I used to Miracle Drug Right so oh well. High Blood Glucose and insulin levels and insulin signaling and all those things. They've all been shown to play a role in regulating the aging process. Age Related Diseases. You know turning down those paths decode. What you're saying Essentially Decreasing Your Blood Glucose levels decreasing the insulin signaling pathway? It's been shown to improve lifespan. Multiple organisms no worms flies mice It's been linked to a variety of improvements in health span in humans. So there's certainly a huge huge interest for you know in the field of aging and some of the evidence you know looking at the sort of you know Gold Stanford aging in the animal studies would be looking at lifespan. Right and the interesting thing about Metformin is that there's been really variable effects on lifespan in rodents. So it seems as though there's there's gender specific differences there's dose-dependent differences and there's also timing differences depending on age of when it's I administered and there's been multiple studies on this you know if you look at male and female mice that were given metformin about one hundred milligrams per kilogram body weight which that's human equivalent dose of like eight milligrams per kilogram body. Wait so that translates to something like six hundred sixty milligrams for like one hundred eighty pound person so that given the mice it decrease the average lifespan of male mice by thirteen percent and increase the average lifespan of female mice. Bow about four percent now. The negative effect on male male life span could actually be dosed pennant. So there was another study looking at different doses. In male mice male mice forgiven either is zero point one percent or a one percent dose of metformin forman in their diet starting at the age of fifty weeks or something fifty four weeks their lifespan. Their average life span increased at the lower dose so their their average life span an increase by close to six percent but a high dose it was toxic. It reduced their average lifespan by like I mentioned earlier something between thirteen or fourteen percent. That's something to consider the dose and then also the age that you know. These animals are given their first treatment. There was another study in this female. A A lot of studies have been done in female mice. Because that was female mice have been shown to be the most responsive in terms of life span extending effects and female mice that were given and again a hundred milligrams per kilogram body weight of Metformin. Starting at the age of three three months nine months or fifteen months the most robust effects were happened earlier so about three months. Lifespan was increased by fourteen percent. Off they were given at the age of nine months did increase by only six percent and if they were given at the age of fifteen months there were our lifestyle and there was no effect no difference at all now. Mice live on average around two to two and a half years. So it's like their hours for fifteen months typically die af just old age it depends you know some of them they get like lymphomas and yet but they do they die of old age. The reason I ask is that you know some of the life extension do things on the human side I've heard have been linked to its ability to prevent certain cancers got. We'll get to that and that's one thing like mice. Don't get human types. Yeah I mean humans get lymphomas and leukaemias but the majority of human cancers are are what's called epithelial based cancer's not blood base cancers pithy loyal base cancers meaning they're like solid tumors prostate cancer liver cancer breast cancer ovarian cancer right. You know these. These are all solid tumors some of human studies. which is what you just brought up? I mean that's that's kind of like getting to the human. Data's what's really important but I wanted to mention that animal study data because it's the variable effects on depending on gender and dose and time of Administration. I think that's all important stuff to like. Consider right and we don't really know why honestly why why the male mice are so like a sensitive to dose in terms of like their their lifespan effects but To the cancer know that you mentioned that's also that's been pretty interesting. There's been a lot of different perspective studies showing that inform and reduces cancer incidence and mortality among type. Two type two diabetes right. So that's important to also consider this isn't like these aren't like healthy people you know type. Two diabetes also increases cancer incidents. Right so the fact that you can find Meta analyses showing that metformin reduces overall cancer incidence by like thirty percent or cancer death by thirty five percent or something like that is not that surprising right. You're talking about people with type two diabetes and they're taking so compared people with type two diabetes. There are not taking metformin. There are going to have a higher cancer. Incidence dysregulation glucose metabolism and all that stuff has been shown to play a role in cancer. There's also been some interesting studies on People take with depression and type. Two Diabetes Betes were given metformin or placebo and Metformin did seem to improve cognitive performance and also reduce depressive symptoms compared to placebo again. This is all in the background up. Type two diabetes right so the real interesting question as you mentioned you knew people that don't have to type type two diabetes. There are taking form and right so the real question is well. What about people? That don't have type two diabetes. We want to get a tighter control on our blood glucose levels and our insulin insulin sensitivity and probably one of the studies that sort of sparked that interest was a large study perspective. Study that showed. It was like a seventy eight thousand individuals Some of these people took metformin. They were type. Two people with type two diabetes that took metformin and some were people type two diabetes not take metformin and there was also some took another type of drug forgot the name of it but the interesting thing was that the people with type two diabetes taking metformin lived on average. I should also mention. They were age matched controls. That did not have type. Two diabetes read the people with type two diabetes that were taking metformin lived on average around fifteen gene percent longer than the age matched controls without type two diabetes. Like that's not my interest that was like that's that's the study were that really piqued my interest. We're like okay what's going on right. Yeah it's like do I have now. Can I be a healthy individual and take mat former to have to get type two diabetes I right or are okay. So you said healthy individual and take take metformin or are you a healthy individual and you exercise so there was a large randomized controlled trial done by the US Diabetes Prevention Program. I don't remember when this was published. A few years ago they showed that a hundred and fifty randomized controlled trial okay. Hundred fifty minutes of moderate intensity exercise per week prevented the perfect progression of prediabetes to type two diabetes by about almost sixty percent so people with pre diabetes that were assigned to this exercise group to one hundred fifty minutes of moderate intensity exercise per week. which is a good amount? I WANNA exercise. It is it is but and that's but that's pretty robust sixty about sixty percent preventing the progression right now. The other group was also people with prediabetes they were given metformin. Foreman and metformin prevented the progression into type. Two type two diabetes by thirty one percent so exercise that moderate intensity exercise one hundred. Have you met a week was about twice as good right now. Now the real question is what if you were healthy. Individual that was that exercise is like a year me and probably most of your friends in Silicon Valley are and you took metformin. Is there a synergistic effect right. Is there an additive effect right like. That's the real question and I'll tell you multiple multiple randomized controlled trials now. Not just one not just to not just not just for more. The not have shown that the opposite seems to be true where taking metformin in the context of either aerobic exercise or strength. Training exercises seems to blunt many of the positive effects of exercise. So let me get a little more specific there. There was a randomized controlled trial Al published. I believe it was a year ago or something that was done because there's been multiple ones done in people with with type two diabetes or prediabetes. He's showing that metformin could in blunt some of the positive effects of exercise on insulin sensitivity. And things like that but this is like one of the first real randomized is controlled. Trials done in healthy individuals that were at risk for type two diabetes but didn't have type two diabetes they were basically given increasing doses of metformin foreman starting from five hundred milligrams and increasing up to two thousand milligrams depending on their body weight. This was a four week trial so about a month long and they were doing forty. Five minutes of aerobic exercise exercise on elliptical three times. A week metformin prevented the exercise induced improvements in cardiorespiratory fitness by fifty percent other randomized controlled trials. Als have shown this to be true in In people with type two diabetes and also there's another study and health evac active adults. So that's really concerning cardiorespiratory fitness. This is one of the biggest predictors of disease mortality so that is really not good. metformin prevented it. By fifty percent it also inhibited. Improvements is in MITOCHONDRIAL respiration and that may be something linked to some of we. I didn't talk about all the mechanisms of Metformin men in one of the molecular mechanisms that thought to play a role in Improving you know all this regulation and insensitivity is the activation of the important pathway called amp kinase that pathway is activated by energy stress and energy stress can be caused by things. Like exercise can be caused by fasting or calorie restriction or Metformin. Another thing that Metformin does and it's actually even thought by some people that this is how amp candidates is activated. baited is by basically disrupting a certain part of the Mitochondria that generates energy called complex one. You've got five complexes this is inside your Mitochondria. They're basically just passing electrons around and this this is how you can make energy in the form of ATP well but foremen disrupts. One of does complexes. mildly disrupted complex one for the longest time. I wasn't a shoe. I wasn't hugely convinced by that because the majority of data was in-vitro meaning you dump Matt Foreman on cells in culture and this happened and it's like well that could be a really big Joe's dependent thing most in vitro studies. You can show one thing and completely show an opposite thing if you were talking about. What's called in Vivo? or at the level of the whole organism but there was a study published a few years. Like two thousand fourteen or fifteen or something like that Showing giving fed rats very actually they were rats. That had type two diabetes and they were fed various doses of metformin. Thirty milligrams per kilogram body bodyweight hundred or three hundred mourners right showed that at higher doses hundred or three hundred milligrams per kilogram body weight. Metformin could decrease the Mitochondria will. We'll oxidative capacity specifically linked to complex one activity if you if they isolated muscle from these rats were early given these doses. So I was like okay. That's that's kind of. That's evidence that it is obviously doing something that's physiologically relevant. So that could be why. It's you know preventing cardiorespiratory fitness which has been linked to my to control function. Could be why. It's and met former inhibiting adaptations with Matoco Andrea performance also diminished whole body insulin sensitivity after aerobic exercise. But it wasn't like everything was bad so metformin didn't diminish other improvements from exercise like the decrease in Hba one C which is like a long term marker of Blood Glucose levels. It didn't affect fasting. Insulin or blood glucose or fat mass or skeletal Muscle telomere length which increased with exercise. So that's good but it is concerning turning that it had all those negative effects right and these are people. Do you think this is something where eventually you know we we do want this activation of NBK right. That's a positive. So here's the thing so activation of repulses so the activation of it. So here's the thing that's the question right. Well what if you time. You're meant for men right. There's things to consider other than the half-life of Metformin or they're you know the important thing is so for example exercise activates amp kinase. Activation is relatively transient but the effects of exercise. Last about forty eight hours metformin activates amp kinase and the effects of former last about thirty six hours after the last dose. So is it the amp kinase activation. That's responsible for these events we don't even know like how long is a complex one a habitual lasting after after you take your last dose. Is that also thirty six hours. After we don't know their opened Russians right not to mention that there was just. I don't know a couple of months ago. Another other randomized double blind controlled trial showing foreman. This was also in healthy adult. That were doing resistance training and they were older adults both of these studies. We're older Dole to sixty five. Ah Age sixty five years and older but this study also showed that after fourteen weeks of taking about seventeen hundred milligrams foreman just quite high that it and this gets back to your friend's anecdote. The participants that took the placebo gained more lean muscle lean body mass and also thigh muscle mass compared to those took metformin that format and met former blunted some of the gains in muscle mass it also diminished the strengths but those results were not significant statistically significant so it's trending towards towards your friend's anecdote what he what he found with his power output and stuff. What about brain health? What do we know that Metformin does there? Well because you know Glucose levels like glucose dysregulation heavily tied to You know disrupting brain health. It makes sense that improving improving blood glucose levels and blood. Blood Glucose regulation improves brain. How so There have been some clinical studies showing that Metformin in people with type two diabetes taking metformin can improve cognitive function and things like that which is almost certainly linked to the improvements in gluco regulatory and improvements. I say my thoughts. It's my my my concluding thoughts on. This is that I think exercise is better than Metformin and for preventing type two diabetes. That's been shown treating type two diabetes. He's but also I think it's better than metformin delaying aging. I think that you're better off doing exercise. Then taking metformin pill now. I don't think the affects are going to be synergistic. So is there a place for Matt Foreman. Absolutely I mean there are tons of people that will never exercise right so you sit down. Can you tell someone you have to exercise one hundred fifty minutes a week or you can take this pill. They're going to be like the pill but that doesn't mean that you know we don't know all the other side effects of Metformin or for people like you and I it's not just about laziness it's about wanting the best right. I want right so currently my my thoughts on the field are the best is exercise. And I I. I am not convinced that taking metformin in addition to exercise is good in fact I think it's actually not beneficial for people that are exercising. And you can do this whole argument take it on days. I don't exercise. But we don't know how long the effects you know of this met former and like I said thirty six hours after the last dose of Metformin you still have. amp kindness activation bachchan amp kinase activation by the way inhibits MTR downstream and part of the The blending of the muscle hypertrophy effects of resistance training. It's thought at least the authors of that randomized controlled trial think has to do with the fact. That emperor was not being activated enough in the muscle because the metformin was kind of dampening it too much again. It's not just about well. How long does metformin stay in my system? Then I'll exercise on a day when it's not racist dummy this comes down to. You can look at anything you can look at things like using the sauna. Activating he chuck person which we can talk about. But you know like those effects last for forty eight hours after you get out of the sauna there's lasting effects on on these molecular pathways that it's perturbing right. So that's what you really need to consider. Not Just bioavailability half-life of the compound at your ingesting right. Yeah I had another buddy that had previously had a form of cancer and he was thinking. Gosh me that his take this because of its you know there seems to be potentially. I know it's only in people with type two diabetes or more likely to get cancer but there's potentially some benefit there for certain types of cancers and so that that I to me was kind of interesting but it sounds like this is pretty complicated topic. Yeah and when it comes to cancer I mean I would come to the same conclusions as your friend based on everything you know. The science that we know with the exception of an cancer is always always the curve ball one hundred and ten percent of the time when thousand percent of the time. It's the curveball everything. That's good for you when you have cancer. It's good for cancer. Now it seems unlikely with Metformin. Oh man it seems highly unlikely but I'm always hesitant with supplements when it comes to cancer. That's what scares the crap about Eminem and in our in these in a d boosters you know I am sure. He saw that paper about the promoting cancer. Yeah so I actually did a podcast on site sort of did this research roundup were. I talked about my my thoughts on the whole field and that specific study in general. which was it's a very specific type of cancer it's a type of cancer prostate cancer? That depends hands on these inflammatory molecules that are secreted by what are called senescent cells senescent cells accumulate with age. So the older you you are the more of them you have again of the older yard likelier to get cancer. But senescence cells. They are still metabolic active but they're just not like it's not functioning it's not doing. Its normal function supposed to do so. It's almost like the cells dead but it's not dead in fact it's doing something worse. It's it's secreting these pro inflammatory cytokines site kinds and other inflammatory type of molecules that are promoting inflammation to nearby cells. NASD's is absolutely essential for the generation of energy so you can imagine that. NSL wants an e because they want to produce more energy to make that you know they're making their their inflammatory cytokines and stuff like that the question when you're fasting doesn't that kill off those senescent cells. Well it doesn't kill off. The Nessin sells it. Kills off damaged cells calls damaged cells. That can become senescent right. Yeah so I mean the fasting is like that's a really I would say that's one of the biggest I it all depends on what your goals are right with with fasting and stuff prolonged fasting specifically the reason why I ask because I know that during fasting your energy levels increase this cracked. Yeah they do wouldn't make sense to is if you're GONNA do supplemental precursors to in a d to do them while you're fasted. Yeah possibly that hasn't been tested when you're fasten your increasing the NASD two n d h ratio so NIH is. What's used to actually transport harvest electron like I was talking about earlier? electrons are moving around inside the Mitochondria. Let's make energy so when you're eating food you're getting more of those you know you're you're increasing creasing your age there's all these sorts of nuances that I you know I just don't know basically yeah. I'm excited checkup episode. I saw that you posted at recently all about It was it was a follow up to this episode cracked. Yeah so I know you've had Dr David Sinclair on your podcast. I've had him on my podcast. He's definitely an expert in lots of things like repair tall. All and also he's done some studies with nicotinamide mono- nuclear tied. So I I basically just wanted to because you know sometimes as you often no like you having conversation with people you don't get to explain everything and sometimes like what the heck is going on right so I kinda wanted to give a lay of the land and give some of my concluding thoughts on some things that I ah thought was important vehicle. Yeah speaking of the lay the land. I'd love to hear your latest thoughts on Sulfurophane. I know that you know here. Gosh what it's been a couple years now when you first started doing videos and posts about the benefits of sprouting Broccoli seeds in this miracle compound call so for vein. And where are you now with all that. I'm still super excited about it. Sulfur pain is It's something that is formed from a precursor call Google Raffin an Anglo Grafton is found in a variety of what are called cruciferous vegetables. Things like Broccoli Brussels sprouts cabbage. dicon watercraft autocrats all these things cauliflower. These things are all from Christopher's family of vegetables so GUCA RAFFIN is the precursor to it when the plant tissue is you know oh crashed to torn apart it activates. An enzyme called my Ross Benes which turns Glucoraphanin into sulfurophane. So for pain has is about seventy percent bioavailability few early ingest it the precursor Luca Raffin only has about ten percent bioavailability to be converted into sulfurophane. So there's been tons and tons of intervention trials where people are given either at Broccoli Sprout Broccoli sprouts by the way have about up two hundred one hundred times more of a precursor to sulfurophane Qalqiliya Raffin then the mature Broccoli Plant which is Kinda why. I've talked a lot about Broccoli sprouts. Yeah that's that's that's an uncanny more Rhonda you had meetings so many of them I was. He'd like trump's those a day and they don't taste good in trying to add stuff too Tom. Just I had to go to the supplements. Yeah well. So here's the thing the supplements so there's only there's a couple of supplements that have been you know scientifically typically validated to really have what they say they have so for not is not a very stable molecule is very unstable. It's difficult to get it. You know in a supplement form. There's been to two supplements that are really I would say have been clinically validated in have been used in randomized control. Trials have been pure. Peer reviewed published. One is asthma. Call and ask McCall is by the way I have no affiliation with any of these supplements or simple but companies at all. You don't have any. Yeah so you don't have any affiliation with any psycho but you know I just. I have to say that because people don't know that so I don't have affiliate marketing. Yeah good to mention. I've been taking there's two supplements once called Ab McCall I think Ab- McCall has around three point five milligrams of sulfur fan in each tablet and and the the recommended dose on their bottles to tablets. That would be about seven milligrams over the other supplement is called processing process vein is unfortunately not available in the US. I shouldn't fresh that. Yeah it's made in France and because sulfurophane is so unstable like company just didn't want to deal with like the whole shipping shipping it to another country and all that and dealing with all that right but you can buy like I buy prostate fame. There's online pharmacies. You can have it shipped to you really. Yeah like I'm having another shipment arrived me arriving tomorrow with the Brooklyn. Here's the thing okay. Let me answer your question. Yeah so each prostate tablet has around ten milligrams of sulfur granite. There are trade-offs. You know you know for doing Broccoli sprouts versus settlements. I would say first and foremost the supplements are expensive prostate. Is Wally expensive. They are expensive and we're talking like fifty fifty dollars a packer. Something like ninety something dollars for a pack of sixty for processing. It's quite expensive but again it had you taken a day one oh we each one has ten milligrams in Silver Fan. Al You know to get to that dose. Maybe I should talk about some of the clinical. I mean there's been some new. Clinical studies have been really exciting past couple years cruel. Yeah please do but let me. I just finished with the sprouts. They're cheaper and you get a ton of sulfur so like for one hundred grams of fresh you something around like forty milligrams uh-huh of sulfurophane can be by you know basically you can get something around forty milligrams. That's all that's right for a lot. Cheaper now the trade off if is pain you have to like work right if to make them. I mean they're not super super hard but there's a risk for contamination there are very they can easily be contaminated and I had them contaminated and kind of gives you some. You know it's it's not fun. So that's the risk and there's all sorts of you know people say you should bleach the seeds first and then and I don't personally feel comfortable bleaching the season I just don't want to like ingest anything that's had bleach on it. I've been doing the processing for one the reason I'm a mom now and I'm also running found my fitness and trying to all this research and stuff and also trying to like exercise. And there's just I just this too much you know there's just too much for me so I found it easier for me to take the prosecuting supplement. I would like to get back to the sprouts and I will probably mix it up again but for now. Now I'm sort of taking the easy way as good. You're too busy like seriously a my keep. My Fridge looked like a little mini farm. Like it was like Farmville up my fridge. It was like sprouts every year and some of them are going back like that was like me and I was freezing some of them and and it was just. Yeah so what do for people like people have heard. You'd talk about suffer for a few minutes now but like what are the benefits. There's tons and tons of of studies that have been published showing that taking Athere Broccoli sprout extract or broccoli sprout powder or even sulfurophane increases levels of glutathione in Plasma Lhasa and also in the brain actually the first clinical study to show that in the brain was published last year in two thousand eighteen human human. This is a clinical study in humans. How did they even get it? That they did some sort of magnetic resonance spectroscopy thing crazy. Yeah but it was exciting because the amount that they were taking was actually she would be equivalent to prospects because it was about almost eighteen milligrams a day. They're taking that for a week. and that increase their plasma membrane and for people and Louis theon is it's like the major major antioxidant endogenous system in the and particularly in the brain. I mean it. It's been shown to have a huge relevance for all sorts of brain aging traumatic brain injury other neurological disorders including autism so oxidative stress which plays a role in brain aging and traumatic brain injury. It also has been trying to play a role in autism very interesting. There's been to a clinical studies one children and adolescence where the children were given and on average like around twelve point. Four milligrams of sulfur or Fana- day was this done with McCall or I but this was Abd McCall yeah and this is for children that were between a hundred two hundred pounds so that would be like four ab mccalls or something like that and it improved variety of autistic behaviors in both the the children. LS In these are two separate studies. I'm referring to so it's clearly not only increasing found in the brain but it's having a effect on behavior. You're which is which is really exciting and it's thought that is probably linked to this glutathione. Because again I mentioned there has been some evidence that autism awesome is multifactorial. Many many different things have been shown to play causing it and not just one thing so you know of the the myriad of things shown to play a role in autism oxidative stress addresses one of them and combine. That glutathione is one of the major ways to improve that and there's been tons of other interventions trials for example eating like three hundred grams of Brussels sprouts today a Increases Glutathione levels also in the plasma and also in decreases oxidative DNA damaged by like thirty percent. So it's like literally decreasing the amount of you've DNA damage. which is I should probably mention that there has been like an in vitro? Study that I've seen where sulfurophane at very very high concentration was dumped on cells and caused DNA damage. It's one of those instances again where it's like in vitro studies when you're dumping things on a cells in a petri dish has very little relevance. Unless you're looking at you know the the broader literature right you you've got to look at what happens at the level of the organism something that's even physiologically relevant relevant and so it's actually the opposite. It's not only increasing. The antioxidant systems is decreasing. DNA damage by quite significantly by thirty percent and this is in humans mints. Okay does not animals certainly not in petri dishes in humans very important to how are we measuring that with the DNA damage. They taking samples of two separate times. Or what's the deal there Yeah they do baseline and after treatment. What was the duration and this study? Oh Darn I don't know usually it's like a month or so I don't know if this study was was a week or not. I just can't remember. There's been other studies also where People were given Broccoli Sprout extract like ten grams or something something and it lowered oxidized. LDL In their oxidized. LDL which is thought to player on the pathology of cardiovascular disease it lowered serum mm triglycerides but like eighteen point something close to nineteen percent and this was a month long trial and it it decreased their atherogenic index by fifty percent which which is a marker of a measure of cardiovascular disease so this is you know of course in people again just been other studies showing that sulfur fain can call immediately? After after twenty only four hours can cause you to excrete harmful potential heartful carcinogens like benzene and Akron by up to sixty percent. So this is crazy to remember that. Now do think. So this is what air pollution right. Yes I mean if you're smoker. Its founding your cigarettes but I mean air. Pollution is is a major source of benzene. Yes yes couple questions there one. Okay let's say I take this offer vein excreting all this crap out of my body that we can clearly measure right like. Let's say I continue to do this. And I keep getting tested day after day is a point where the bodies kind of like detox and all this crap out of it or is it something it just continues to go on because it's built up so long in the body out great question. I think that has to do with the exposure so these studies that were done. There's been more than one study done. On the excretion excretion of benzene most of them are done in China. For the simple reason that there's a huge airport John Holliman China and so so you can imagine and this is always always the case for any sort of clinical trial. Doing it's always nice. You'll see more robust results if you have a starting population With something that you need to fix right so so right so like yeah. If you're trying to lower triglycerides you WANNA population of people. That don't already have low triglycerides you want him to have high and then if you can lower them right so the same goes for like Benzine. I mean these. People are being exposed to benzene daily so it probably really depends on the exposure and these days you know if you live in urban area you're being exposed to it unfortunately inches tons of studies coming out on on air pollution. Yeah that would be a fun study to do it right just to see if it kind of like finally gets out of your system and then how long it takes before for it builds back up. Yeah well you know part of the mechanism by which I haven't gone into everything and do the. It would take too much time but part part of the mechanism by which is happening. Is that so for rain. Activates a very very important pathway involved in longevity called the two pathway and this basically with this master regulator gene does is it It when it gets active it it goes around and finds all these genes have very specific sequence of DNA in them called hold antioxidant response element binds to it and it like either turns them on or off depending on the gene. It's elegant that basically soil furthering does this. This and that basically is the switch on for this whole system and clearly it's meant to happen. There's like identifiable sequel sequence of DNA in tons and tons of genes. That this master regulator will recognize bind to. I mean it's crazy. It's super crazy thing about anyways. Part of what it's doing is it's like turning it's increasing the The work called phase two detoxification enzymes and those are responsible for detoxifying potential carcinogens and a variety of other harmful compounds. It also turns off where to call phase one one bio transformation enzymes which are enzymes that can actually take a pro carcinogen converted into an actual carcinogen. So you actually want those down so does all sorts of interesting things things. There has been some concern about sulfurophane possibly competing with iodine for transport into the thyroid Enhance you know a a potential. What's called Gordon? which is something that can disrupt the production of thyroid hormones Particularly for people that are deficient which or have hypothyroidism them again. That's a concern. Mostly you find in blogs and stuff if we actually look at the scientific data for example clinical data healthy people people that were you know that don't obviously have iodine deficiency or hypothyroidism. But they're healthy and they were given the amount of isothiocyanates so sulfurophane is a part of a broader. Her family called ISOTHIOCYANATES. They were given the amount that's roughly equivalent to what you'd find in like seventy grams of Broccoli sprouts their daily for a week and there was no negative effects on thyroid thyroid. Hormones no toxicity on liver or anything like that so the question is what about people. What about the context of like iodine deficiency by the way that's very rare these immune deficiency get a snack at every and also just most salt? The people are eating things with salt and their assaults is mostly if you're getting any type of processed foods and stuff too she right. There was a long-term study published last year in animals where rats that were iodine deficient or had hypothyroidism induced by a drug they were given large quantities Broccoli sprouts for long periods as a long-term study and there was zero effect on thyroid hormones. There was has no change in thyroid. Stimulating hormone no change in t three or four. None of those hormones were affected in these rats that were either efficient or had hypothyroidism in fact backed animals. That had hypothyroidism Broccoli. sprouts actually exerted a beneficial effect on their thyroid because it increased to crazy so there. You have avid you know. Should you be concerned if you have hypothyroidism Po Potentially I. Don't you know the thing to do would be to a baseline tyrod test S.. And then you went after you know a month or or however long your Broccoli sprouts and or supplement right. I mean always talk to your doctor with stress. Yes you know. That's the best advice. I'm still super excited about it for sure. Especially after in your daily so yes I do take a daily but the effects. So here's the thing It activates and are up to and that's again a majority of the effects are mediated by that because it's just hundreds and hundreds of genes or being regulated by that pathway. Those effects can actually last a couple of days at least in animals so it may be something that you could take every couple of days but then again translating what a couple of days is his animals to humans. I mean I don't know so I think it's possible you could. You could take it every couple of days just because the effects lasting one last question the detox side when when people were paying this stuff out does it also come out in the sweat benzine. Yes I believe so something. I don't know if it's more than urine but So something is going on. I'll tell you one thing from me I so I take asthma. Call the sulfur. Vince supplement every day for a month. And then I take a month off and then I take take it again the next month. I don't know why that just did it. So here's the weird thing. I do sauna almost every single day right and when I get out of the Sauna I lay on this black bench that I have just to Kinda cool off and just lay there and of course you know you're dripping wet sweat. All that stuff is nasty. Whatever I'm not taking it it just dries up in the bench? Looks fine when I m taking it at least like a cloudy kind of like stuff from the sweat I noticed disgusting but the something is coming Out of my pores when I'm on silver fame. It's really weird. That is so interesting I am going to put that one in my pocket and take it out and talk to Showed Dr Ted Fahey the sulfur expert about that. Because that that's something super interesting I would love to or yes. Something is coming out because Dario was like what the the hell like. There's like a stain of this stuff. I Mike Mike. I'm sorry it's the only thing I'd change was a sulphur vein. Really really crazy but it makes sense if the bodies excreting reading something and getting rid of it if it might come outside as well yeah it's also excreting Akron and other things. I do believe this mountain sweat crazy. I know back in the day. You're who are big. You're one of the early people to come in and realized that there's a serious magnesium deficiency in the United States And you were one of the very first to start talking about that align which is awesome not too long ago maybe year either so go I learned about a new form that was developed at. Mit called Elsie Nate Dickinson. Using that. Right Dat renate three for three and a half yeah for brain health. I'm curious Are you do you. Are you familiar with his form given that you're into all things brain health. What are your thoughts on it? I am familiar with this form. My interest was also peaked when I read some of the earlier animal studies that had shown so that that this specific Pacific Forum this magnesium l three eight was a specific form of magnesium that could cross the blood brain barrier better at than magnesium. I am not not form and that like improved cognitive function and prevents the loss of Synapses and reverses memory deficits and all sorts of amazing stuff. It of course it was a very high concentrations in in animal studies. But my excitement for that is still kind of on hold because there was a clinical study one one clinical study published actually showing a high dose of magnesium three and eight something like fifteen hundred to two thousand milligrams a day depending on a person's body weight for twelve weeks. The study claimed that improve cognitive ability and relative to placebo but when you look closer at the data first thing that jumps out how is that they looked at whether or not you know and this is pretty high dose giving people one point five grams or fifteen hundred milligrams a day a lot. There was a very meagre increase in plasma magnesium levels very small no difference in red blood cell magnesium so getting inside tissues would be some red blood cells are by the way I usually a marker for brain things that get into red blood cells Are sometimes used as biomarkers for things they get into the brain for example like Dha and so there was no change in red blood cell magnesium and there is tons of magnesium being excreted in the urine so people are taking this up versus placebo so people are taking this magnesium three and eight were essentially paying out most of it. There was four cognitive tests. That were done. And if you look individually at each of those cognitive tip test there was no the confidence interval like there was no real significance but when you pulled off together then you could say that it was in improving cognitive performance with all of them pulled together a little kind of a little. You know I would say a little manipulation. They're just to get value. You want significance you want so I would say that I absolutely think museum is really really important and as as you said there have at least back back in two thousand fourteen forty five percent of the. US population was not getting adequate amounts of it. What does that mean for people like if they're not getting enough almost like okay? I'll have the banana or something. Like what is what does that mean in terms of symptoms like why do we need this much. Magnesium well for one. It's hard to say so because magnesium is stored in muscle tissue and in bones your body anytime it's low at pulls it out of those so you're plasma levels levels unless you're like severely deficient your plasma levels aren't GonNa really indicate much of deficiency so the way that inadequacy or deficiency like I'm talking about his measured is from Dietary intake so people aren't getting what they're supposed to be getting you know depending on if they're a man or woman it's like between three hundred four hundred milligrams a day of magnesium and most people aren't doing that meaning they're not eating the right foods you know these foods Magnum's high in a dark leafy Greens it's you you know magnesium. It's it is at the center of a corful molecule chlorophyll give plants or green color so things that are dark and green plants have a lot of magnesium of of course it's bound up up-to some some of it's bound up defy tate which can affect the bioavailability. I'm nuts also a great source but the thing is is you're probably not going to have a clinical Michael Symptom like. You're not gonNA wake up and go. Oh my you know. I can see DNA damage happening because magnesium is critical to repair damage of your DNA. But that's not something you can see. It's not even something that's ever clinically measured right. I mean it's not like if you had scurvy right. You're you're so vitamin C deficient red red. scurvy that your gums started bleeding. Wake up in the morning your life. You'll glumness are bleeding. Maybe I like you. Know should should get some vitamin C.. But magnesium I mean this is this is one of those things where it's insidious types of damage that over the course of decades builds up and starts to lead to diseases of age right You Yeah no defects in DNA repair absolutely payroll and cancer. Big Time Rolling Cancer and also just in like cellular dysfunction when you start to accumulate damage and stuff cells. Don't work as as well including in the brain so magnesium is also critical for The production of ATP utilization of it so you can have low energy that is one of you know potentially maybe but see you know the thing is is that it's possible that because you need to make energy to survive that your your all your magnesium men will be used for things that are the critical to prevent death in a short term right. So this is Part of my mentors theory triage theory on aging that he's that he's talked about and published on where you know some of these some of these little insufficiencies in in micronutrients like magnesium. They are They're resulting in insidious damage that builds up over decades things that you aren't aware of but show up later in life and actually as diseases of aging and so you know Regulate the aging process itself. So I don't know that you're really going to know if there is a real tangible sometime. Unless you're severely magnesium deficient now what are you. Would you take for something like this. Are you doing like a slow time. Released Magnesium Museum because I know one of the big is site faxes stomach upset in what form. Because there's like five or six different forms out there. I actually tried to get my magnesium from food because yeah because the problem where you can really cause like diarrhea and stuff like if you're taking especially if you're taking high doses I've previously in the past supplemented with magnesium glycemic dose. I think it was like two hundred milligrams or something like that. And that's that's that's kind of what I'll do when and I'm supplementing with it but you'll get your your dietary requirements if you're just doing pretty green leafy vegetable heavy design okay okay wishes. I typically try to do but if I don't and I do I do like to take a supplement on the sauna side of things. Is there anything new to report on. Research wise is and then also when you do the Sauna. Are you doing it with a hat or without a hat again. Have you thought about does the exposure of the heat to the head causing benefits and then also. What are your thoughts on cold showers in between like doing say fifteen twenty minutes onto a cold shower in the hot back in does that? Is that a good thing or bad thing. Okay so the Sauna. The newest stuff that I'm excited about is different. So many studies showing that frequents on bathing has is a positive effect on a variety of different heart related diseases. You know where it's like. It can doing it four to seven times a week and lower fatal cardiac heart disease by fifty fifty percent. You know stroke by fifty one percent and sixty percent lower said and cardiac death just on and on right. Multiple studies have shown that there's been some intervention studies showing that like a single single thirty minute. Silence session can improve your arterial compliance. which is like the ability are your arteries and stuff to respond to stress? And we're talking about one hundred seventy five or so degrees Fahrenheit earn high for this right exactly for about twenty minutes. And so this. And there's a dose dependent effect on the effect on cardiovascular disease also there's effect on all cause mortality I also lower like sixty percent lower Alzheimer's and dementia risk with mortars right. And of course cardiovascular. Health is very related to Alzheimer's disease by also think there's another mechanism awesome like shock proteins at also could play a role basically saying in this on a for longer than nineteen minutes. There was a much more robust effect on these Lowering the cardiovascular in all cosmetology than staying this honor for like eleven to eighteen minutes. Here's the question. Let's say I hit my twenty minutes when I leave the sauna in my just doing a normal oh cool down slowly or can I do the cold shower right afterwards. I'll get to that. Let me get to that. Okay okay. So let's continue on with the new stuff because all that to to answer that question I'll say I don't know I will say there have been some studies that have done a cold. So they've done like a protocol recall whether they'll do sonar for fifteen minutes and then they'll do cold water or something. I call shower. I think it was and then back into the sauna again and there were still like some some of the same benefits on different parameters of like mark conjul function and things like that because we have very finished thing to do this yes it is a very interesting. So that's good news right because that's kind of like and again a lot of these studies that I just cited come out of Finland where a good ten to twenty percent of the population they. They're they're doing the sonnet on a cold on it. They're they're doing that not everyone does it. But a lot of them do I would say that some of the most exciting things that have come out in in the last year or so have been that a lot of these positive effects on the sauna on heart health Also even on brain health are very similar to what seeing with regular exercise sized right visit physical exercise which is not surprising. Because what happens when you're exercising. You're raising a core body temperature right. You're getting hot you so your skin. Hurry parts so these are the things that happened your skin core by temperature rise. There's like a fifty to seventy percent redistribution of your blood flow away from the core all the way to your skin and the reason that is to facilitate sweating you start to sweat your heart rate increases up to one hundred and fifty beats per minute so all. This stuff is very similar. Well there was a study that came out that showed in fact. That's exactly what happens. The Sauna has been shown to mimic some of the effects of moderate intensity aerobic exercise where twenty five minutes on a was comparable to twenty five minutes one hundred watts on a stationary bike. And it improved both blood pressure and also lowered heart rate after after the so during the obviously during the activity heart rate increased blood pressure increased in both instances but then immediately after heart rate dropped below baseline levels and also. Oh blood pressure dropped below baseline levels. it's been shown to really mimic that affect that cardiovascular exercise has as you mentioned one hundred fifty beats a minute in the sauna. John elect who gets that high. I can sit there for twenty minutes of one seventy five. I wouldn't even crossed one hundred and five really. Yeah how you get mad at one twenty any so I so. I usually sit in the sauna. I'm going in is is probably around one hundred sixty eight because it's it's not it's not one that's going up to one seventy four and I. I stand for about thirty minutes and at the end of thirty minutes year. At how many beats cl- I probably get close to around one twenty close to it. I've seen that go down over time. Though as my body gets more and more used is to it you adapt. Yeah and actually I should probably mention I don't measure it while I'm in their measure immediately after I get out because I don't WanNa take take my apple watch it by the way. Here's the secret you can take your apple watching there. You just have to put your hand over the front of it because if you put your hand over the top of it keeps it. Cool enough and it won't overheat and so and then you can pull your hand off into you know look at your heart rate and stuff like that really cal. I've never tried one time time. I forgot to put my hand over it and it automatically shuts itself off because it gets too hot. I say that to everyone listening. I'm not buying new apple. Watch cures do not taken Kasana. I've also noticed the fifth. HR was able to take in to the really hot SAUNAS in New York. Like the old Turkish bath houses where they get like two hundred degrees and and No issues with that one breaking on me so those workers. Well it's kind of fun to sit there and watch your heart rate go up. It seems pretty cool. Yeah I mean I will measure mine manually. Too But I you know I absolutely immediately put my apple. Watch honesty at my heart rates. It's it's close to like one twenty but you know you mentioned the hat and wearing wearing the hat. I think I've worn the hat. I before only in like this. The Condition Saana was like like over two hundred degrees Fahrenheit. And it helps you stay longer because like your ears and your hair I think it protects your hair. Your hair starts Super Hot Raya absolutely so I don't think it's like blunting anything or you know you know if anything. It probably helps you Dan longer. Honestly obviously you should listen your body and not like it you know. Stay in too long I have had instances where like I'll stay in too long and Basically we all can get very very slight headache. That doesn't really happen often. And in fact it's kind of a rare thing for me but but it has happened yeah. I'll become a little bit of Zombie. Zombie afterwards readers. Like sit there in the corner looking down at the floor so he'd exhausted and just like you did. Yeah uh well there's you know there's also been some other studies. I usually do it after a workout. It's been like there's a study showing that it reduced delayed onset muscle soreness and improved improved muscle strength after high intensity training. I heard that doesn't increase testosterone and men two or something like that or muscle growth hormone or something like that Mon growth on. Yeah and so which can be potentially you know linked to muscle mass. But also there's been. There was a recent study where it was local heat exposure and it was done in people that were they mobilize them for like seven days so they expose them to the heat or not and they found that being exposed to the heat prevented did Muscle atrophy by like forty percent huge. And this is really in line with animal studies that I have talked about in the past so I was really happy to see that repeated in humans and I think that has largely deal with the heat shock proteins and growth hormone so the animal studies showed that it was depend on a heat shock protein. So heat shock. Proteins are one of the most protective adaptive adopted responses to heat stress. That are are induced. And it's not just. He's dressed like things like cold also can induce heat shock proteins. Sulphur vein can induce each jeans He does it really robustly but yeah. I think that they've been show to protect against muscle atrophy Against a variety of diseases that are as a consequence of like aggregated proteins in a cardiovascular. Atherosclerosis Parkinson's Alzheimer's animal studies have shown that they can ban and also help reverse. Some of that pathology and the good news is that there's been some human studies that have shown that people that go into the sauna about one hundred and sixty three degrees Fahrenheit and staying for thirty minutes can activate their heat shock proteins proteins fifty percent above their baseline. And that you know so heat shock. Proteins can remain activated for about forty eight hours and the cool thing is is that this happens quicker and better and people are heated opted go really. Yeah and Jeff. Proteins have been linked to longevity to human longevity also longevity and there's been longevity studies in lower organisms like flies and stuff and worms. It's also great for sleep to doing it just before. Yeah phenomenal totally helps me. It helps with my sleep. It's repeatable of hands down for sure it my mood. It helps mood and and you know it's interesting there's been a sham controlled study where people with major depressive disorder were treated with They basically the core body temperature was elevated similar to what would happen in his sauna and Improve just one treatment actually to improve depressive symptoms in this thing lasted the improvement movement lasted for like six weeks or something like that crazy with another study. That's being done to kind of repeat that. And try to generalize it and do it with Asana. Some pretty excited about that but my mood food is a totally effect like I do. The Sauna exercise also is one thing I do for my my mood. Exercise and Sauna like yeah ended for my brain period. Same it really helps mood. And then The method every winter Starting on December first this year and that is another huge just moved booster for me. It's crazy crazy. That for me is a a helps me more with like anxiety and like focus when I do like a cold shower if I do like a five minute cold shower. I don't I don't like I try to do the sauna four times a week. The last two weeks have been terrible seven super busy but hardly ever do cold showers. I should get back to that though now I really should because I I I do like doing them especially in the winter. I feel like it's just like that time of year older. Yeah exactly cool will before I let go the last thing I wanted to talk about. Is Your website because you've done. A massive revolt is changed so much of the last couple years. And I think that anyone that is a fan banding Beers or is listening to podcasts. In will start listening to your podcast. We WanNA see more content. How can we help? And what are you working on these days on in terms of new features for your website. I'm trying to do exactly what you what you just said which is get more content out. I mean it's been amazing. Journey and one of the bottlenecks has been the. Can't I just can't do it all by myself like I. It's not it's impossible not only as an impossible. It's not good for mental health right. I mean I just I. There's so much to do So much information that I that. I'm you know researching in wanting to communicate and the way to do that is to to really get a team of of really good people bowl to help me do that. And so one of the ways that I'm trying to do that is by offering people that want you know for once. I don't I don't take any advertising. I don't do any advertising my podcast or my youtube videos on my website. The Way I'm able to do anything is because people are are contributing and supporting me and they're doing get on a monthly basis. Because they WANNA help me keep getting information out and they want me to get more of it and the way that I that you know. We're trying to kind of grow this thing so I can basically hire hire more team members. How many do you have right now? Well I mean it depends. I've got a lot of contract different contractors. I need some fulltime. Scientists you know I need PhD HD level scientists. You know people that that can work with me and that I'm lacking right now. What we're doing is we're offering what we're calling a premium membership ship to people that want support us and this premium membership is that we're giving them extra added perks in addition to everything that we're doing with found my fitness with the goal all of increasing our output for family finis so these extra perks include a private podcast feed where I have early releases of episodes but I also have unique content like doing a monthly asked me anything question and answer session so once a month? Supporters can submit questions. And I I you know go through those questions and questions it could be anything like p things that come up during podcast people hear me on or things that come up on post I do or you know anything related to anything thing that I've talked about in the past and I answer those questions in a live. What's what's called video chat? I use crowd casts a live interaction. Interaction thing so people can chat with me while I'm doing this and I'll answer some questions also live by select through them beforehand and answer them as well. Those I put on the on the podcast feed. They're also video you can watch We have a whole members dashboard. Where you can you know? Get access to all these benefits. Where you you get that you get these background notes? They put together for every podcast. I do so. It's lots of information that I think's relevant to whatever the topic is I'm talking about. People get these podcasts slides which are like in in some cases like over one hundred fifty slides which are used to all the information that we put on our video for a podcast tons and tons of work goes into that. It's one of the reason. Mike takes me so long to get interview podcast out. I feel bad for Dan yes I just think of him doing. All those like does like graphic i. It's a it's a team and we need help but people members get that so they get all those slides. Let's say you listen to the Audio version. And you want to see those visuals to help you with more information to help you get figures figures and all that you get bad as well For All the PODCASTS. You can go on the Dashboard Agency all that you. Also we have a science digest that we release twice twice a month where it's basically a summary. We just released our first one last Friday. We do it every other Friday and you get tons of stories and that I think are important interesting I can see I'm a member. I didn't see that it was sent to your email. Should a bag. Yeah so that's another thing and then you know other things as well we'll give you a T shirt and you get free updates on our Richard genetic report on. We just actually released a new version. I haven't talked about it. Yeah I'm getting ready to talk about the new version but bunch of new cold jeans and stuff so there's lots of little perks that you get and the premium subscription is fifteen dollars a month. That's really people that want to help. Support me doing doing what I'm doing. They get extra perks but the whole goal is to meet for me to be able to do more of it right by bringing a team so so I'm pretty excited about. That's that's called. That's our premium membership foundmyfitness.com now. My fitness dot com. You can hit the little green button as has become a member. I will tell you that the genetic reporting stuff after you guys do is just so awesome like I. I'm a firm believer that this is the future of personalized medicine in just being able to peer into your jeans and and figure out what's going on Hopefully compare it than to blood work. And then you know cut of make tweaks and go back and Renton repeat until you dial things in and I go to your website. Run my report every time you come up with a new update that alone is worth subscribing just for that because I know there's a lot of other are not a lot but there's a few other her sites out there that offer the same Type Service where you upload your twenty-three me data and then they spit out a report but none of them are as well researched and his as comprehensive apprehensive is yours so yeah I recommend to everyone it's awesome. Oh thank you thank you so much Yeah the I agree with you. There's so many conflicting studies in nutrition. That I think can be explained and to some degree by Jean Diet. Interactions like you know there are certain genes that are that are interacting with the food that we eat and regulating the way were metabolising. Saturated fat or complex carbohydrates hydrates. And like I have found so much information Like you said you have to test in combination but I think the snips give me the y like I also wear a continuous can use glucose monitor like you do and one of the things that I've noticed is that I absolutely need exercise in order to to have a good glucose regulation elation and after about three days I if I don't exercise for three days boom it's like I will wake up with significantly higher. Fasting Blood Glucose levels crazy Zeke like how high like higher higher nineties. It's pretty decent as well compared to like a low eighty mid eighties. Well some sometimes it depends on sleep to like it. I can get a one of five or something so the my point is that I have noticed is that I really need exercise and it also depends on when I like my timer eating schedule. How late I ate dinner? You know sometimes with the kid like I got to his first and then he doesn't want this to eat and I'm making this and that and it's like in a five meals later I get to eat and I'm like oh no I missed my teary happens and I do and I absolutely noticed. Notice it with my Monitor Continuous Glucose Monitor. And I found this interesting snip in a gene. That's like it's thought to like. It's like the ancestral gene. Where before you know made like this whole major agricultural you know industrialization happen? There's there's a gene that basically because humans went through periods of fasting. Right they had to be able to make Lucas. And when you're fasting you want to still make lip gloss because you need glucose you absolutely need your red blood cells. Can't use anything else. They have no mitochondria outright. And so I have this snip in that gene. That kicks Hicks in man. You're going to keep on the the way you're regulating your blood glucose and disposing of it. So if I do facet exercise which I've actually been doing probably really with. I would say the last two months when I really started being hardcore about it. It is really changed my my Fasting Blood Glucose my post-prandial where it's really like improving it to the like like I was saying like like mid eighties so this is the first time I've really been able to achieve like really really good. That is crazy with the data will tell you I have similar similar issues wake I. I took a glucose tolerance test and I have glucose disposal issue so I keep a higher elevated glucose for longer than I should right I do too and there's gene we we just we just our new update just released one of the snaps on that. It's funny because I find I'm I gather all this data for my continuous Glucose Monitor and from the foods I eat and things like that. And then I see the snips I have and I'm like Oh that explains it potentially right so being the nerd that I am I I enjoy that aspect of it or what's causing this and then you kind of like look into it and you can find a potential thing. Have you noticed that like eating high amount of protein gene before eating carbohydrates will will regulate the post-prandial Glucose response. It'll be lower That's interesting no I haven't well. I've noticed that and lo and behold there's randomized controlled trial showing that very thing does exist. It happens protein before cars. Yeah so like. Let's say you had your Qinghua Salad with beans or whatever something thing like you want you want to make you eat your chicken before you eat that That's great to know. Text it out Kevin. Yeah because there's there's always those times when you're like okay this tonight's going to be somewhat of a carbonite right. For some reason. I try not to due process cars where you're GONNA get your carbs somehow or maybe I do pizza. I mean little a the protein I yeah try that out. I've been able to get my glucose down in the seventies now which is crazy through fasting. Yeah see that's the thing that now I am. I did an extended breastfeeding protocol. which was a lot of work so hadn't done really any prolonged fast asp but I really would like to at the very least start with some forty eight hour fast because you know for me it was like I super interested in this stuff a few years ago and I got pregnant in and then I was breastfeeding for a while and so we're just like three three years go by and I'm like Dang I gotta do this now so but right and this is sort of I could go on and on about it but yeah. I'm excited to try that. We'll try the monks fats. I think you'll like that is the thirty six hour Interesting interesting I I would like to work my way up to a five day. But that's a whole other story. Why did one five day and it almost killed me so okay almost kill me but it was like it was so I sleep goes to hell mine dead? I get cold like day to you. Start getting really cold like all your extremities are just like really just like the blood flow is not there and you gotta take some magnesium too because I was getting some muscle twitches in heart palpitations and stuff like your body is like in its full on dying mode like you're dying thank you know right. It's pretty intense. You know Volterra vaulter longer. I know you've had him on your podcast. Dr Longo like some of his research. An animal's has shown that like the prolonged fast. Let's what it does. It's literally organs shrink during that stage. And then they regrow during the repeating phases like one of his studies was like a two day water fast. It's like twenty eight percent of the white blood cells like literally were gone killed off and stem cells and causes stem cells to grow. I know and it's like so. That's one of the reasons why I want to try. Because I think a five day fast for humans equivalent to a two day fast in mice based off of just hi Jeff one level so that whole the whole re shrinking and then re growing organs was depending on Jeff. One going down and there's been animal studies showing that one After the two days in mice will go down more than fifty percent but and glucose don't go down like thirty percent but in humans it takes five days for that to happen so anyways I'm digressing digressing you know what you should do. You do for members only like a five day. Fast Zero will help sponsor it would do a five day fast just for your members of private like like video at the end of every day that you do like live you know. Everyone gets to bike because I think a big part of it is like you wanna be doing it with someone else. You want a buddy to do it with. That could be really cool. When you're ready I gotta start with a forty hour fast because I think the a lot of benefits kick in right right there? Yeah I'll start actually. It's way better. I thank you so much for doing this I it. Everyone should go check out my fitness dot com And I'll put a bunch of links Arnott so so thanks so much. Thanks Kevin all right. That's it thank you so much for listening. If you would do me a favor in this new year and head on over or to the I tuned store find the Kevin rose show and give me a five star review. I would really appreciate it. That helps us get more listeners and I in turn have better guests on the show. Thanks so much take care.

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#1474 - Dr. Rhonda Patrick

The Joe Rogan Experience

3:17:10 hr | 1 year ago

#1474 - Dr. Rhonda Patrick

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Whiskey is the oldest company I've ever even heard of. I don't even know if there are older companies. But they've been distilling whisky since seventeen seventy three so before there was ever a real America. Well it was obviously here but it wasn't officially America till seventeen seventy six. They were around for three years already. They were created when the American pioneers followed the Buffalo Herds to the Kentucky River. That's when they made it even operated. During the prohibition with a permit to make whisky for air quotes medicinal purposes. Pain will back in two thousand. The gang of buffalo trace was sipping whiskey in winning distillery of the year by Whisky Advocate magazine. And since then they have won more awards than any other distillery on the planet. And there's still winning whisky magazine named him. Best distillery in America again this year respected Master Distiller Harlen Wheatley is in charge and he also makes craft vodka named after him Wheatley. 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But you can go to buffalo trace website and take virtual tour online and in a time when it feels like the world's stopping they will emerge on the other side of this crisis and show that life goes on just like their distillery has lived through and survived so much distilled aged and bottled by Buffalo Trace distillery ninety proof Franklin County Kentucky Buffalo Trace American family owned and fiercely independent and were brought to you by legalzoom health and safety is on the top of. Everyone's mind right now. No matter what happens you WanNa make sure that your loved ones are protected and that is why legalzoom continues to provide a reliable way for everyone to set up the right estate plan. Without leaving your home it starts with finding the answers to your questions. Do you need a last will and testament or living trust? What about an advanced healthcare directive? And what's a power of attorney? Well thankfully you don't have to figure out everything on your own legalzoom's online resources make it easy to get started. And if you need to speak to an attorney. They're independent attorney network. Is there to guide and advise you? Legalzoom is not a law firm. So you won't have to worry about expensive billable hours adding up. Take an important step for your family. Today go to legalzoom dot com to get started on a last will a living trust and more or find out how you can speak to an attorney for advice on the Right Estate Plan. Legalzoom where life meets. Legal my guest. Today is a treasure. One of the smartest human beings I've ever met She's amazing and it's always a treat to have on the podcast. A really wanted to talk to her. About what people can do in during his pandemic to boost your immune system and man we get some good stuff really valuable valuable information. I love her to death. Please give it up for the great and powerful doctor. Rhonda Patrick Joe Rogan Experience. Podcast we saying you suck. It's embarrassing you go ahead like sometimes when I get nervous my I will start watering like. I don't think there's odd again. That's probably pretty normal. I mean your systems fired up and is probably trying to clear themselves right. Maybe you know I mean. I'm just speculating. Maybe people will message me after this. This podcast that happens to me you and I'll feel better like I'm sure doesn't sound that odd. That's certainly not embarrassing so I don't know why embarrassed by eyes watering if you're nervous thanks for being here really appreciate it. I am super at always happy to come. Well we've been talking and we've been talking about immune systems and this is one of the main things I wanted to talk to you about. What are these trick is always hearing is shelter in place? Where Mask don't touch anybody? Don't go outside but we're not hearing. What can you do to strengthen your immune system and I think as a public health public service health thing. This is one of the most important things that I think you can really focus and concentrate on an actual thing that you could be proactive about during this weird time. Yeah well definitely I think focusing on on you know lifestyle factors that you can you know possibly modulate your immune system and strengthen it is is important. What's interesting is that the immune system is doing just so much of course the past couple of months. I've been nothing but like reading about the immune system and trying to understand. Of course this new virus ours co two But I've just learned so much You know over the past couple of months and not an immunologist not an infectious disease expert. So you know. While I've had some training in all G I definitely didn't know don't know everything. There is to know but what you know doing some reading about like why are people's immune systems so different like. That's not the big thing like when you take like a young population as you get older. Your immune system does decline. I mean there's lots of changes that occur but like in general like people have different immune systems. And what's interesting is that there's been tons of like genetic studies done on like you know identical twins and they're followed over time and what's found. Is that genetic is not the major regulator of immune function Something in the environment and what this is what surprised me and I know it's not totally going to answer your question. But will we totally get to that? But the main one of the main things besides age that regulates immune system is like previous exposure to viruses like so I thought that was really interesting and in particular one one virus. The SCIATIC MEGA VIRUS SAMBI. Did you know between fifty to eighty percent of the? Us population has at least by the time they're like an adult has it permanently or I think it's a it's a virus so it's a lifelong thing and this is why it basically so it it. It changes your immune system. What are the symptoms of most people? That are healthy. Don't ever know they have it because there's no symptoms. Yeah unless you're immuno-compromised but most people that are healthy. They don't know that they're infected with say it again. What does it decide Omega? It's cmv sounds like something Godzilla fights there. It is so when so intrigue. But here's the interesting thing about this virus. Is that it. So this is one of the major things. Multiple studies have been looking at you know just immune variability and it's like cmv's been identified in multiple studies and the thing that the reason it got me interested. Because I was like eighty almost eighty percent. I could have right totally. Have it and it changes the immune function. It's totally different between young and old so so when you're younger and if you have it It actually enhances immune function so. They've done studies where like they they have given people influenza vaccine and oftentimes these vaccine studies are used to kind of test the immune response and like how. You're how robust your immune responses. Because you're you're given a vaccine and there's all different types of scenes pieces of an antigen or all different types of ways that you can you expose someone to Bacteria or virus but You have a response to it and the response is you know. Involves your adaptive immunity. You make what's called neutralizing. Antibodies that you know. Basically eventually buying the virus neutralize it prevent pregnant from entering the cell so people that have. Cnbc their young have a really robust response to the vaccine. Much better but older people have the complete opposite where it's like you know. Delete -arious and the reason for that scientists think is because basically this virus it's stuck with you lifelong and kind of reactivates every few years and like every time it reactivates it kind of trains. Your T. cells which are part of your immune system to to become focused on that. Cmv and so as you get older your your t cell population becomes more focused on fighting that virus and less so on other viruses that you're exposed to but this is a virus doesn't have any symptoms most healthy people don't have any symptoms with it. I know it's really weird so what. I'm wondering and the reason I'm even like going here at and it has nothing to do with you know taking vitamin C. or zinc and we can talk about that stuff and Vitamin D. But I just thought it so damn interesting because we hear all these stories in the news where you know some people are a symptomatic. Some people are you know. Some people are just really getting hard hit and these people. Let's say they're more age matched right. We know that elderly people are more prone to severe form. But it just made me think what if this you know. Previous previous viral exposure to something like. Cmv is kind of like also kinda shaping people's immune responses in some way. Surely people are going to be looking looking at that but I just thought that was a really interesting thing. Come across you know and then the other sort of on the same on the same along the same lines. As previous previous virus exposure is like something. That really seems to be something. That is a main regulator of how people like how your immune what your immune response is and so. You mean by how many times you've caught the flu. How many times you've whether you respond to it you know. Yeah I mean like you if you get. The flu is not. Is it like a three day kind of thing or is it gonNA knock you out for two weeks kind of thing? That's what I mean right so I mean if you if you get a sample like they're spending these ciro surveys where they basically that just means they. They'll they'll get a sample of plasma and look for different. Antibodies viral antibodies. And they'll find at any given points. A person has antibodies against ten different viruses. Just randomly you know. So you're you're constantly being exposed viruses. You're not always just don't succumb to them right. You're not always getting sick and so You know like another really interesting kind of thing is like you know there's so the SARS Cov virus It's part of a family of of current Iris's called the Beta Corona viruses. So harsh cove won the virus that was responsible for the original outbreak in two thousand and two or something. The mayor's one in the Middle East and then there's two different ones that are responsible for the common cold now. Corona viruses are only responsible between fifteen to thirty percent of common cold cases. So it's not like the common cold is is illness you get but there's lots of different viruses that can cause it. But what's interesting is that. There's been studies showing that these two. Beta by that are responsible for some of the common cold cross-react with So there's one that cross reacts with the SARS cove one which has very very the sequence is very homologous to Sarcoma virus and It's also been shown that the SARS Cov antibodies against the stars Cope. One can neutralize the common cold one. So there's cross immunity happening between these other viruses right and so there's been some studies by the CDC on SARS Cov to where they found basically That people that are infected with SARS co ff to also boost their antibodies against the common cold. One so you know. There's there's certainly I think a good hypothesis to be made that could potentially one or two of these common cold viruses could antibodies. You make against them could also somehow. Maybe maybe you know interact with the SARS virus neutralize it. I mean that's a big open question. That seems possible without. We don't have an answer to that. I think we will like. There's large there's large scale. Ciro surveys being done. I know at least three that I think his name is Dr Michael Bush's at UCSF. He's like he's he's doing like really large surveys where they're they're going to be analyzing. Sierra from people from like you know blood donors and stuff and like following over the course of several years to see you know just basically understand more thou- now what is the speculation if there's any sort of uniform speculation as to why you when you hear about prisons where a lot of these prisoners. I don't know if you've seen the video going around where one prisoner had Sars SARS cove to and covert one thousand nine hundred and spitting into a cup and then passing it around to all these other inmates so they could all get it so that they get released. So these 'cause they're releasing people especially California which is so wacky they're releasing sex offenders and there's been some really high profile releases of these horrible people that should be in jail probably forever. They're releasing them. It's like it it's really disturbing. But what would cause other than something like that? What would cause all these prisoners to not just be positive that makes sense but to all be a symptomatic. Is there any speculation as to why these large groups there was another one? That was a meat packing plant. Where most of the people were awesome dramatic as well. I wasn't I wasn't aware of the meatpacking one being matic but I did read about the one in prison and it was like blowing my mind like what's going on like that's insane. It's kind of like you read these stories. So so this is like there's one thing that it's important to keep in mind when we say hey symptomatic like you know there's a symptomatic in like a person that never actually get symptoms right and then there's a so there was a study done at the CDC a month ago maybe a little more where they measured like They did it. They did this national fair and jail swab test in a nursing home. Seventy something people and Thirteen of them tested a symptomatic like they had no symptoms but they tested positive but then they went back a week. Later and ten of those people had symptoms three racism dramatic. So and less. Like there's another like if you test someone and there is some dramatic at that time testing. That could be pre-symptomatic right in other words like you have to go back a week later and see if they have symptoms because that that's really important so so let's say even sixty percent were dramatically. I don't know if they went back and tested a week later. It was just like a single time. But that's what that's what this is. What got me thinking about this whole thing was you know in in the prisons and jails. I mean they're in close quarters and you got one virus that someone's exposed you and they all get it right so like what? If there's I don't know the percentage there but what if the krona viruses are going around there what if what if you know some some common cold krona viruses gone around and that those antibodies that they've made to neutralize that Beta coronavirus helping with the SARS cove to like love to see that tested to immunize people vaccinate people. When they go to jail. I was trying to figure that out as well because like the tuberculosis but one of the types of vaccines do for TB like Japan and some other countries where they've got a really low Death rate and so there that's test that's a clinical trial. That's now going on where they're trying to test. But I was trying to figure out your explanation because I would imagine it'd be simple for them to do that. You're entering into prison. They vaccinate you just to. I couldn't come to an answer. I was searching for that. The Internet is trying to figure that out but I think that's also a really good. I mean there's a ton of theories right I mean just you could go on and on and on but the whole thing that I just think that I would like to see more research and I'm just hoping that CD and other people are investigating these these other the crossing unity right like if there's if there's antibodies that you're making against another corona virus. Beta coronavirus in the same family as this one no one's had served one in the United States. That one doesn't that that's not as relevant as the common cold. That's that's very common. So you know. If fifteen thirty percent of the common cold is composed of chronic viruses. We know at least two of those corona virus or are in the same family that been identified to make at least in one case. There's been neutralizing antibodies. There has been crossed immunity. Then you'd think why why not test that let's get. Some animal. Studies started on that. You know he could have animal studies. There was an article that I was reading yesterday. That was saying that they're hoping that they've found some antibodies in llamas that they're hoping they're going to be able to because it's seeming finace because of these. Antibodies in Llamas. They they've they're hoping they can either. Transfer them to people or learn something about how these antibodies are created. But Llamas seemed to be here. It is llamas. Could be the key to fighting new crow viruses. Research says make that larger. It says It may sound bizarre to but llamas could be the key to finding new corona virus researchers from Belgium or MEM- remember. That's the Big Lady that Oh showing you earlier. She's a health lady and the United States published an article this week in the Journal cell that highlights the potential use of Lama antibodies to prevent Kovic nineteen factions. Antibodies from a four year old Belgian Lama. Name Winter Show promise in blocking corona virus from infecting cells according to research from the University of Texas Austin the National Institutes of Health. And the get high said that game. G. H. E. N. T. University studying early forms of the virus. Researchers have found an antibody in winter that effectively attached itself in neutralize spike protein in SARS cove one and Moore's cove a researchers believe that particularly antibody which has been found in other lamas well can be injected into an uninfected individual to protect them from getting infected with the new corona virus. Yes I think you know. There's there's lots of avenues for you know therapeutics in you know in addition to like repurposing drugs Monoclonal antibodies. You know being able to basically identify. Antibodies that do neutralized SARS Cov virus whether they come from llamas or humans and basically identify the specific antibodies that can bind to that spike protein. That you just mentioned which is that region. It's known that the antibodies Bein. Their neutralize it. It's also the region that that is used to get inside of the cell so monoclonal antibodies. I think are really big You know possibility for promising therapeutic because you can then I mean the problem is growing like large scale manufacturing them right so like if you can identify these antibodies and then manufacture them you can inject them people and then potentially get some protection. The problem is is that. That's not like it's going to be a short lived protection it's GonNa be. It's not like it's not like a vaccine where your body's making its own antibodies. And they're and they're more longer-lived but so in areas where people getting exposed. Perhaps you could give it to them and it would stop them from getting but how long we short live we. Well WE DON'T. I don't know I mean how it's you know. It's probably enough to like if you're a healthcare worker your first line. I Responder People. That are definitely like being exposed to large doses of the virus That that could be a promising area but also I think even just treating patients like that have already been infected. You know so. That's that's also another so like in combination with some of this other stuff like from desert ear Which is you know. It's not like a a silver bullet but it seems like it's also prompting promising probably with combination of other other factors as well But yeah the Mona monoclonal. Antibodies is really. I know there's like general big company. They're They're they're growing some large get once. I think there's I they. They isolated from human mice or something. But there's other companies that have isolated from humans that have been affected So you know. That's that's definitely A promising area for sure and the good thing about that is that have you heard of antibody dependent enhancement dome. So that's a big concern All right so so basically when you when your body is exposed to a pathogen like a virus your your innate immune system you know the first line of defense like neutrophils things like that are making hydrogen peroxide trying to kill the virus. But then in the background your adaptive immune system and I'm just totally generalizing is you know is is also working in the background. And you know. Part of that. An adaptive immune response is to produce antibodies. So you have memory cells. That are making antibodies that are specific to bind different regions. Up on the virus and neutralize them. Prevent them from getting inside of the cell and so The adaptive immune system usually takes about seven days. After you're exposed to the virus right. The problem is antibody dependent enhancement so sometimes a neutralizing antibody is an antibody that can bind to the virus and neutralize it. Stop it from entering yourself right. So you're doing its job but you sometimes make antibodies that are non neutralizing or don't do as good a job. They don't find his tight or something. And then you can have. What's called antibody dependent enhancement and this was like a big problem for the RSV vaccine Back in the you know like most kids get RSV. It's a respiratory tract infection. The most kids get it by the time they're too Like an there's no vaccine that that are that's given Back in the sixties there was this antibody dependent enhancement happening. Some clinical studies with toddlers and some problems got really really sick in a couple died but what happens is basically the antibody binds that. There's a couple of things. Antibody binds the virus and can basically change its conformation and allow the virus to get into the cell better than you become like you get like a higher viral load and then you don't have antibodies neutralize it and it just it could be more could be could lead to death The other thing that happens is the antibody binds. The virus doesn't neutralize it but it like makes us crazy. Immune complex activates your immune system to just go haywire and it causes all sorts of pathology. And that's what happened with the Toddlers so there's a few viruses that this happens with and unfortunately corona viruses one like this has been identified with SARS cove one Virus in I think marriage is well where So this is also a problem with vaccine so like people giving giving the vaccine people's immune response some people can have that antibody dependent enhancement. And that's what was shown happen with these with the SARS one there is some non human primates studies at that did that In also animal studies as well. So you know the thing with monoclonal antibodies. Is there a little more specific? Because you know they neutralize and you're like growing them up like you've done that tests as opposed to just letting your immune system do its thing and then potentially you may have this like non neutralizing antibody that could cause problems. But that's kind of the concern and I know that vaccine people that are working in vaccines. They're working on. I'm it's like they're concerned about that and completely trying to like figure that all out so just strange virus it. It almost seems like there's multiple viruses. There are yeah so I mean there's an it's funny that it's kind of connected to this antibody dependent enhancement. There's there's been quite a few different like forms like mutations that have been identified but to particular in that spike protein region. That's an important region because antibodies bind there. And because that's the region like that you know the viruses to get into the cell and so There's been there's been two major like Strains that have been identified and one of them. So it's an in the spike region and that's ASPARTAME glazing mutation and basically in Asia in China It the the the dominant form is the aspartame the original quote unquote for him And then in Europe and also in North America this other this other form the glycemic mutant is prominent and there's been studies that have shown looking at like okay looking in parts of Europe different countries in Europe. That have this predominant form that they're basically there's a higher mortality rate but didn't actually measure the infected patients of you know it's kind of like correlation but What's interesting is that? There's there's actually been a genetic link to this this mutant so There's studies there's been march gilded antics genetic studies that have found that Asians about twenty percent of Asians have a a a basically a Nucle- tight change in a gene that encodes for approach as that's involved in this you know basically allowing fires to get into the cell but that basically prevents them from having this new mutant that's predominant in Europe and also in New York In North America in general because my friend Michael who got it his mom who got who's in her seventies is Asian and issued kicked it and That is interesting. Says there's something so they're they're wonder if she has that snips we. We were genetic report that we have like. We've got one that's like a new viral ports. A free one where we're kind of putting some of these interesting snips which don't mean anything. I mean like just information. That was interesting. There's a lot of researchers out there trying to like figure out of genetics is involved in this. But the thing that's interesting about that mutation is that The it's in that Spike Region. And it's where the antibody binds and and there's A. There's like a theory going around because that's Pacific region. It's been shown in cove one to 'cause antibody dependent enhancement. So there's a theory that potentially that mutation is causing people's immune system to hyperactive eight and basically become more active and it can lead to a mortgage severe Copa Nineteen illness. That's not been shown like it's stopping shown at all so But it's interesting right. It's interesting how in Asia and China particularly I mean about one percent of the population. It's like less than one percent has the other mutation the the glycemic mutation. That's in New York. It's in You know in in most of the United States but That that in less than one percent of the population in China. How's that form so we're in? Japan has a very low mortality rate. Correct yeah they do I know that that I was mentioned that vaccine. That's one thing that they're investigating. I mean there's all sorts of differences in handling the whole. You know from the beginning. Just how you how you handle my resume like this. There's too many factors to like say one thing but you know there's there's lots of. There's lots of possibilities and I think that that I think that eventually there's going to be therapeutics. That are identified. You're not me multiple ones? Maybe and I think vitamin D is going to potentially play a role there But I mean just like things like does appear and the monoclonal antibodies. And then you eventually like A vaccine will you know eventually you know be be available but I think until that until that point. I do think that things will be identified. That just kind of help us like deal with us like better. You know what is going on with blood types. One of the things we talked about earlier. You asked my blood type. O positive wise. Oh positive better. Well there's there's been some data and this was also identified with SARS Cov one That people with type O blood they They make antibodies. They make type A antibodies whereas people with type A blood Antibodies against like they make an against the B Antigen and so the type. Antibodies were identified. So there's been studies looking at people with type O blood or type Type Abe lied and also type B and Type O blood. There's like less less frequency of getting covert nineteen so as opposed to having a severe form. It's just like you're less likely to contract it and it stopped because the type a antibodies that people would typo blood make neutralize the they basically bind to that region that spike region and neutralizing antibody prevent it from the virus from entering the cell. So that's at least. That was the mechanism that was shown with Sarge Cope. One so it's thought. Oh well the same. We're seeing the same pattern where people typo are protected from SARS COV to possibly. That's that's also. Why but another really interesting thing. Is that people typo blood we were also talking about these like blood clots and like I mean. There's all kinds of crazy things you read. I mean I'm reading all these publications just and then the other thing is all eats. Publications are being uploaded on before the peer reviewed and I mean some of them are just a mess anyways. But you know you kind of just take it with a grain. Salt where these clots are like. You know. There's clots people that are healthy and young certainly people that have severe cases. People like older people people that are Preexisting conditions and stuff and the TYPO blood people have lower levels of this van. Will Lebron factor which basically is involved in clotting and it's been shown that that bond will Lebron factor also Is like is higher. It's higher in people with cars. Two has shown. Also be that SARS Cov one and it's involved with clotting so having lower levels may somehow even help protect against that's a theory it hasn't been shown but What is known is that people will typo. Blood are are less susceptible to contracting Copa Nineteen. That's that's definitely known But I mean I think there's so many things just there's so many factors that a lot of data needs to be passed out for sure I mean a lot of data that means progress out a lot of data that needs to be generated. And you know. We need higher quality data. We need know people to repeat stuff. I mean. Look what's happened with this hydroxy chloroquine stuff right. I mean I mean. It's just kind of a mess. Where initially it seemed like could be helpful and and then just more and more studies came out where it was not knowing not helpful it. Was You know? Toxic IS CAUSING. People tap dangerous arrhythmias and stuff you know. So that's that's kind of the the reason to be cautious when when you have something new and a small one small study like in the beginning. At least they're trying to figure out what the correct treatment for these people as they were just showing up in mass in the emergency rooms and they didn't really doctors they varied in how they approached it. My Friend Michael. His doctor didn't put on a ventilator and he said if I put him on a ventilator he's probably going to die right because he said his body is going to stop working. Because it's it's GonNa let the ventilator do the breathing forum it's going to give up and when he was talking about After the fact would Michael's talking about was how that is proven to be correct in New York and that some monstrous number like eighty percent of the bureau put on ventilators wind up. Not Just New York. I like a life had friends that are physicians. That have like you know in New Orleans. I mean same thing where it's like you know I. There was someone on my team. We were looking. We were doing some research on this and I didn't sort of dive into the whole thing but he was he was telling me that Ventilators do actually like cause more damage to the like like. He'd been reading some studies to confirm that and he was pretty certain that that ventilators actually caused damage in actually could like induced damage. Where it's like making it worse. So that's so specific all I know. Is that it it looking at the statistics. Like if you go on a ventilator and surely it seems like the outcomes not very. It doesn't seem like it's going to be very good but it's hard to say is that the cause of it or is a right there so fucked up by the time they get on a ventilator one of dying right well here. The there's been some really interesting data looking at like in the Philippines and Indonesia else nor I think New Orleans as well. They've looked at patients that have died and their vitamin D levels and in basically like in the Philippines you know people that for like every standard deviation increase in vitamin D levels serum vitamin D levels. You know the people had like an eight percent or eightfold eight times less likely to have a severe form of Cobra nineteen and if they had and they were twenty times less likely to have critical light critic critical form of cove nineteen In the in the Philippines in the Indonesia was a really interesting study where like they measured vitamin D and this was measured in the patients. There's been some vitamin D studies. Also were there like looking at you know countries that have been affected the worse and they all like have low vitamin D. And it's like okay well anyways that's correlation but also this but a little. It's a little stronger data. The in the in Indonesia patients that died ninety almost one hundred percent. It was ninety eight point something percent of patients that died with Kobe. Nineteen we're vitamin D deficient four percent of patients that died from covert nineteen. We're vitamin D selfish. Four percent only four percent. We're fight vitamin D sufficient. So basically they're all vitamin D deficient. That are dying go crazy right and New Orleans had some crazy crazy number. Be The mechanism that would cause so. I think there's all right can we? Can we get into vitamins? It's a big. I really think of you. I take five thousand a day awesome right now. I'm taking five thousand dollars a day. you know. Seventy percent of the population has insufficient vitamin D levels which is considered less than blood levels less than thirty milligrams nanograms per milliliter. Something that you your body can generate naturally if you're exposed to on a daily basis. Yes that's the best way to get. It is but the problem is is that we don't go outside anymore and you don't exactly now more than ever terrible recipe right vitamin D deficiency is. What makes it worse and then you're staying inside. You're not getting any vitamin D. Yeah you're becoming even more deficient you know like like somewhere like twenty eight percent of the. Us population is actually deficient like less than twenty nanograms per mil. That's defined deficiency. So there's a lot of in the United States As you mentioned you make it from the Sun so particularly UV radiation. There's a reason why I want to talk about this You make it from radiation exposure. You know basically you're it's made in the skin and But you know there are certain times of the year depending on where you live and more northern latitude where you've isn't even hitting the atmosphere making vitamin D. Also if you have darker skin Melanin protects you like the whole you know people. With darker skin people From Africa or India or South Asia the more equatorial regions there. Closer closer to to to the equator. And there's more UV radiation throughout the year and so as a protective mechanism to not get burned. You Have Melanin which protects you right. The problem is is that Melanin also blocks your your ability to produce vitamin D. But if you're out in the sun all the time you know in a place where you're getting radiation. It's not a problem. Well this is the very reason why people in places like Scotland and England have such pale skin exactly cloudy all the time so your body sort of develops its own ability to absorb more vitamins. Xactly so what happens when you take what happens when you take a person from from South Asia from India from Africa and you put them in Sweden or in Minnesota or in the UK and a place where you've radiation doesn't hit most of the year and you don't give them a supplement what happens is they become severely vitamin D deficient severely. And what happens when you take? You can throw this on the you can flip. Flip this over and say okay. What happens when you take the guy from the UK the Brit and put them in Australia like without any sunscreen without a hat? Yeah so I mean. Do you think that this could be a factor in why so? Many African Americans are getting hit so far. So here's the thing so African Americans. There's lots of African Americans are are are in the United States. There's been studies. African Americans are severely deficient there twenty eight times more deficient in vitamin D than than Caucasians. And it's it's it's because it's because they have darker skin and they're not getting an upset because people stay inside more people. Stay inside you know. It's not it's not like the old days when we were out. Hunter Gatherer and out in the sun all the time where we're inside all the time we're in school. We're working officer cubicle So the CDC. Obviously there's been studies showing that African Americans are more hit but they didn't really correct for tons of lake other factors. 'cause socioeconomic status is important hell other health factors you know and But there was a big city just released not long ago from from Lake the National Office of Statistics in Britain. Or something like that. I don't know what their official name was. But they released Some statistics from England and Wales and the I don't know what the correct name to say. I mean the blacks. They're basically living in England and Wales are four times more likely to die of cove nineteen than than whites when they when they adjusted all that data for socioeconomic status and other health factors. There were two times more likely to die so clearly socioeconomic status and other health factors are playing a role but through something else unidentified and I think it's Vitamin D. I think that you know. So you know the vitamin D like it hasn't the vitamin. I'M NOT SAYING THAT. Vitamin D is going to prevent you from getting covert nineteen or its treatment although I am involved in a clinical study where we're GONNA BE TESTING US. Very Small Open Arms Study. We can talk about but you know. I'm not a physician and medical doctor. I've never intimated anyone Said don't think I'm saying that I don't want people thinking it's a treatment I just want to. It's a hypothesis that needs to be tested and thankfully there are clinical. Trials randomized controls that are now ongoing and there some that are recruiting justice. Statistics that you've already listed about vitamin D and The people who had covert nineteen. Those are saying it's and also in Sweden there's a huge population of Somalis that have migrated to Sweden and they have been identified as being severely vitamin D deficient because a lot of the Somali off. The also like like autism rates are really high there. And there's this link between published golf that between Vitamin D and autism. But so there's been studies looking at vitamin D levels in the population. I mean they're are so deficient because you're taking again. You're taking someone WHO's supposed to be. Who's evolved to be getting a lot of Sun but not burn from it and then and then putting them in a place where they can't get any vitamin D from the sun and if they don't get a supplement like they're going to be deficient so much more they're like it's wreaking havoc in Sweden on this. Molly population is so logical. Yeah it's it's and then okay so elderly elderly are like insanely more deficient. Forgot the exact number obese also obese. People are like three times more likely to be but I mean deficient in the United States because vitamin D is a fat soluble vitamin. And it's less. It's been shown to be fifty percent less bioavailable. So you have to after you make it in your skin it's stored in fat and released and when you know basically into the bloodstream and then it can gets converted into a hormone. This hormone regulates five percent more than five percent of the human protein encoded human genome. It's a lot of that's a it's a hormone like. Can you imagine just walking around without testosterone your man? That's a hormone. I mean like there's a lot of people that are deficient in Vitamin D. It's a steroid hormone. It gets converted into a hormone vitamin. You know it. It's important. It's really important so I went off tangent but anyways what can I ask you this boy? Where office what is what is happening to people when they are vitamin D. Like what's happening in Vitamin D deficient? What is happening in the body? That's causing their immune system this this hormone deficiency not having this vitamin d whether it's through sun exposure. There's lots of things I mean. It plays a key there's vitamin D RECEPTORS. On like your immune cells and the reason for that is because when the hormone vitamin D hormone buying stood receptor it activates all these genes the genes do stuff. That are you know regulate immune function you know. There's there's studies that have shown people and I love these studies because because they basically take away the People's complaints about you know there's lots of epidemiological studies showing that low. Vitamin D is associated with disease XYZ. And everyone's like well you know they're out in this. They're not in the sun as much so they're not as healthy. They're not as physically active. And not whatever even though those confounding factors are usually corrected for its old at the end of the association right. Everyone's like correlations station which is true. But sometimes you gotta look at the full body data. You know There are genetic polymorphism so so there are people that have variations in genes that cause them to genetically have lower vitamin D. And so this this is called Rondonia. Random Ization you can take a person. That's that has genetically like it's genetically low vitamin D. You're categorizing them based on their vitamin D levels. You're categorizing them. Based on their gene and those people are more likely to die from respiratory infections. Just based on that alone. So yeah that gene it's known to lower. It lowers vitamin leads to lower vitamin D levels. And so like those people are more likely to die from respiratory infections than people. That don't have that which it's a great way of randomized people by their genes as opposed to doing a randomized controlled trial. Those have been done as well. There was a study that was over. Twenty five randomized controlled trials. People that were given a vitamin. D Supplement varying doses. Either weekly or daily monthly. Didn't work They're the people with low baseline vitamin D level. So people that were like deficient. They were fifty percent less likely to have a respiratory tract infection if they are taking the vitamin D supplement over fifty percent actually and people that had already normal levels still had a protective effect. There's the ten percent less likely so even people that were already considered normal taking vitamin D supplements helped prevent the respiratory tract infection. You too much vitamin D. Yes you can. You can too much so right. So the upper tolerable upper intake has been set by the Nutrition Board of the Institute of Medicine to be four thousand. I use a day but there's been studies that have shown that you can pay people that have taken you know ten thousand. I use a day for for multiple years. Haven't had any hyper Kelsey or had problems but too much. Vitamin D can be toxic. It's not good to to take that It's best to like get vitamin D test. And I think that personally There has been a trend so people that have blood levels higher than sixty may have just a little bit higher calcium level but not much not like it's not like anything to be hugely concerned about but there are studies also showing that either vitamin K one. So there's been A Meta analysis looking at a twelve different studies or think where vitamin K one or vitamin K. Two were given and both of those improved bone mineral density and prevented any hyper. Kelsey me because when you take vitamin D absorb calcium better like something crazy. Like forty percent more dietary. Calcium is being absorbed so so the problem is is that calcium can easily form a precipitate in in general and particularly when phosphorus around and phosphorus is another thing vitamin D does increase the absorption of But again like I said you know it's like it's really hard to find any studies where vitamin DS causing. You know hyper Kelsey me. Unless it's like really really high dose for for a while I personally think taking the the vitamin K and what's interesting about the vitamin K one versus vitamin K? Two with without going into too much of a tangent is basically The the vitamin K one. Normally it goes to your liver and it's involved in blood coagulation. But when there's enough vitamin K one around it stays in. The periphery and it moves. Calcium prefer being bloodstream moves calcium out of the bloodstream and takes to places where it's supposed to go with the bones and the muscle Vitamin K two usually stays around. The perfect doesn't really go to deliver so it usually that's usually wedge just doing is moving calcium and bringing it to the bones and so. I Take I actually have K. One of my multi take. I also take a K. To Supplement and K four. I take like a couple times a week for K. one well the K. ones in my multi. So I don't vitamin K. One is really it's found in dark leafy Greens so I get a lot of those as well. So I'm getting a lot of k. One Vitamin K two is not as it's not as readily found in like the Western. I mean it's like the food that's highest in is that fermented sweeping Naito but it's like small clients and like did you ever get concerned from the high volume of leafy Greens. Do you ever get conservative. Oscillates or getting kidney-stones or anything along those lines now? I like the few studies that I've seen and people that are like doing insane juicing and they're already like messed up you know so. I'm not concerned at all like even the oxalate oscillates. Actually I don't want to go into this but so yeah no. I don't consider vitamin D. Thing is so important like the the the reason. There's a big reason. I think that vitamin D is so important for the lung function and the respiratory function. But what's really interesting is that you know the the very receptor that this star. Kofi virus binds to to gain entry into the cell. It's called as to that. Very receptor plays a really important role in preventing lung damage and and basically in preventing acute lung injury preventing acute respiratory distress syndrome yards. And what's been shown with SARS? Cov One is that Khazar also binds to that receptor. Ace Chew it's called. Tau Gets into the cell. Just like the SARS co two. When when it binds the receptor lake attached through this weird endo psychosis mechanism it takes the receptor in and decreases the receptor called down regulates down regulates receptors. You end up having less as to which causes like can cause to be your lung injury not having the as it plays a big role in protecting that's been shown on multiple studies like so. The SARS Cov virus does that. It's thought the SARS cope to also does it because it goes for the same enters through the same receptor and it's been shown that like if you for example if you give mice. Leipzig polysaccharide or something. That's going to cause lung injury. And then you give them vitamin D. So the lung injury itself also causes the ace two receptor to decrease and so this vicious cycle of like making the damage worse but if you give my Spiderman D. before that happens the receptor increases and it protects them from the lung injury but you give vitamin D to control mice. That don't have the lung injury. It doesn't do anything to the as two receptor levels so it's not like full stop. It's not like you know drugs. The way drugs are designed. They like they target a certain molecule and the boom they do their thing they either increase or decrease it a Lotta Times with like hormones. Vitamins things like that. They're they maintain homeo- homeostasis what I mean to say so when when Shit Goes Wrong. They fix it. They're not just like boom full. Stop going to like increase. Something when everything's normal so and that's important because there have been some concern about taking vitamin D increasing the as two receptor. And there's another study that was with hypertensive rats where the hypertension caused as to to go down and that makes it makes all sorts of problems. It also causes like kidney problems and all sorts of things right but but the vitamin D. Increase the as two but only in the hypertensive rats not in the normal control rats again so you know and then there was another study. That was like some other messed up. Diabetic animal model where the Vitamin D actually didn't increase as two receptor but it increased. What's called soluble as to which is in like it's in the periphery and that actually potentially could bind SARS Kofu virus and prevent it from. It's like sequestering it preventing it from entering the cell. That's actually being explored as a potential therapeutic. So the bottom line here is that sometimes you'll hear this as two receptor and that's how the virus gets in and it's like. I don't want that. I want less than that. Because that's how the virus gets in but like like biology is always way more complicated than just a simple taking it out of a big picture right. You know so like the ace two receptor as to is part of the Reenen Andrew Johnson. This it plays a huge role in inflammation. It's also like when you when you decrease as to all these signal signaling cascades happen it's like as choose important for producing pro inflammatory cytokines at the end of the day without getting into all the stuff specifics. So it causes massive inflammation to have a decrease it it basically causes acute lung injury it exacerbates it. I mean it's crazy so I really I just I I really Q- Imagine fight. Him indeed really did help like if there was something that could be given along with other stuff from desert or whatever whatever. It's going to be the stuff that we identify but like vitamin D so so cheap. It's so easy. And so many people are deficient and insufficient. You know like so. Yes as you mentioned there is you. Don't want to take too much vitamin D. You don't WanNa like you know overdose on it but I think in the short term You know particularly like in the short term and particularly patient people that have already been infected. You know it may be wise to to try giving your patient like if you're a physician Dealing with this may maybe wise to try to see their vitamin D levels and perhaps give them some. You know this being explored pup I mean. Is this something that people are talking about publicly. All I'm hearing is drugs and possible drug remedies potential vaccine. They're working on the future. I'm not hearing anything about methods. Nutrition that boost your immune system. This is one of the reasons why I really WanNa talk to you right now. Yeah let's definitely talk more. There are yes it is so there are clinical studies unfortunately not a ton of them in the United States that are looking randomized controlled. Trials looking at vitamin D the effects of Vitamin D on already patients with Kobe. Nineteen which what would be great is like giving them to like first responders or health care workers and seeing like how does it how does it? What role does it play in prevention? Because that's really the easiest thing right. I'm involved a friend of Mine Dr Eric Gordon He. He's put together so I kind of with his help. I've helped him design a open arm. Trial very small forty patients where were Or He is going to be giving them fifty thousand us. Every five days of vitamin D says a weekly does Because a lot of times these people are severely deficient and so you want to give them a higher dose you know and and for doing doing fifty thousand. I use weekly. Isn't you know something that's necessarily going to be toxic or anything like that And then we're going to you know doing some other things vitamin C three grams three times. A day and then vitamin B. One talk about that Simon as well but so yeah there are. I think there's like open label tribal kinda start. It's like if you if you see something. Plus we're doing like kitchen sink right. We got this this and this so I think vitamin D really is the is the star you know. I think that potentially you know I think it really should be explored I think it has huge potential has to be shown like this isn't something that people can take it home and think I'm protected. That is not the case. We don't know that there's no data showing that but I think it has huge potential. You know so. How would one do a randomized control study on vitamin D and people that have Cova Nineteen? It seems like well they're going to. They're going to in addition to standard of care so it's basically whatever the standard of care is and that's that's what you is happening at the one hundred and hospital in New Jersey as you said it seems like it was really critical is getting into people before they get it. Yeah I would love to see that study done. Anyone can do that. Study amazing that would be because that would be like to nurses get it first responders. Yeah worker just get the information out there and have nurse or nurses and first responders take it. I mean you know. Vitamin D is something again. Like seventy percent of the. Us population has insufficient levels. You know it's a crazy number. It is generally safe to take like like four thousand. I use a day. It is five I am but for thousands of the tha the the what the indicated as the tolerable upper intake. So why do you take five? I'm just taking five thousand right now. Because that's like the I could buy the five was like I didn't take two pills of the two thousand. That's me too. Got One piltz five right well so I had my my levels measured literally like I want to go to quest quest. Labs like a month before. All this lockdown happened so I got my data back pretty pretty recent and I still hover around fifty nanograms per mille. Even though before I was taking four thousand generally speaking one thousand us will raise your blood levels by about five nanograms per meal and there are people with different variations in genes that are related to vitamin D metabolism where they have lower levels and they need a higher dose. The only way you're going to know that is of course measuring your vitamin D levels multiple times and then potentially even doing like a genetic analysis you know as well but you'd have to measure levels that's the only way to know of course right now you can't go to. It's like hard to do any of that. I mean the things that early moronic. Yeah but when you need. It put the Vitamin D. I mean I'm just so like I just I have so much I have high hopes for you know and maybe maybe I'm enthusiast with it you know I do like. I've studied vitamin D so much. I got two publications on it. I certainly like you know you so you know there take that with a grain of salt as well but I think the data strong. I really think the data's I think it's mounting data and I think that eventually something will come out and it's going to just like the randomized controlled trials showing that protects against respiratory tract infections push. Everyone wants randomized controlled. Trials like no one wants to believe anything. It's a randomized trial. I'm amazed that the number of people that are deficient. It's so stunning. And when you point out the number of people that are deficient actually wind up having Severe Kovic. Nineteen problems right. Yeah I know stunning like some of those numbers like the missing link. It's like it's right there. I think that's a really good hypothesis. I do think it's a really good hypothesis. I WANNA believe it because it's easy it's safe and I think people need vitamin D. Anyways I mean you know so so of course I want to believe it. You know but like there. Was this interesting study. Where African Americans who are very deficient in vitamin D? They were given a vitamin D supplement. For like a month and it decreased their genetic age by like two years. Yeah so that's a per month something like a month. I think yeah in a month. They decrease their genetic age. Don't hold me to the month. May Give me some month or two months but I think it was a month most most remote. So that's crazy. He's about a month. Yeah so yeah. By one point eight years so it's indicative of their suffering from this vitamin D deficiency. This alleviates that suffering and then puts the body and homies hormone. It's changing five percent human genome. That's alive it's a lot. Yeah it's crazy number when you think about it is. It's not just a vitamin hormone super vitamin. Can you imagine what happens when you go into menopause? Well you're not making your estrogen stuff goes wrong. I mean it's a hormone like estimate. Estrogen hormone you know. Just hostile owns a hormone hormone. It's it's it's important so that's if you have the Doctor Rhonda Patrick Pyramid supplementation for preventative. Symptoms of one thousand nine preventative measures dealing with Cova. Nine that's your brace number one. I Take Vitamin D. I certainly don't know if it's GONNA prevent covert nineteen hoping it does get hoping it was but I'm even saying preventative. Giving your body healthy totally overnight. I mean my Moscow. Got My whole family. Everyone's on the routine. Vitamin D is like the most important. So that's the foundations vitamin D. Right now yeah I mean it. I'm always trying to get them to have that but like it's easier to convince when people are scared people are more likely to make change. You can't like if something they have to be motivated to make change themselves or just otherwise. It doesn't work you know so. I think that in this case people are motivated ESP- especially people in my parents generation. That are older. Because they're they're more scared. They're more scared that they could be affected by a severe case of this right so so I think that's. That's certainly an issue. Yeah I I mentioned. I'm drinking vitamin C. Water It's funny because I probably got like a thousand questions about by see in the past month to month and a half or whatever and we kind of like my team and I just dove in and put together an article released podcast on it A video where. We're just kinda covered everything I mean. I can't believe how many studies I read on Vitamin Hundred Ninety references in article. Twenty eight page article on on our website but vitamin C.'s. Interesting too I mean I. Don't I certainly the interesting thing about vitamin C? Is You know there? There's oral intravenous. Vitamin C and intravenous. Vitamin C is. What's seems to be really relevant right now but I think the most interesting thing that I learned really had to do with the the pharmacokinetics which is basically like how much vitamin C. Raises your plasma levels and like is you know. Is there a saturation point? Where you can eat? You know twenty grams of vitamin C but still only get to this certain point then versus what you do if you like your you know injected into your veins right intravenously. So with interesting. Is that most people that are eating. Let's say that people are just eating like fi somewhere between five to nine servings of vegetables or fruit today those people have anywhere between like seventy to eighty micro mole micro moles of Vitamin C. Like per leader so it's micro moles per liter In their blood if you take like two hundred milligrams supplement you only raise your levels to like ninety so it's not much over that lake baseline most most people that aren't eating? That many many servings probably have around fifty which is could still considered normal. Fifty micro moles or micro molar. And then what's interesting? Is that Lake but those levels you take you take two hundred two hundred milligrams. It's that doesn't do much if you take a gram it can raise you up to like hundred and thirty or something if you take. Three grams can raise two two hundred twenty. And that's like the maximum level you can get from oral supplementation. Two hundred and twenty micro moles. That's big that's a big difference sooner. Twenty versus like fifty so three grams three grams. But here's the other interesting thing. Is that if you don't take it multiple times throughout the day joint. Get once you'll peak at around five hours after. I think there's a really nice graph on on my website and the topic shows this like you'll peak like five five hours after but then you go down steadily over twenty four hours. You're back to normal your baseline but if you take it like you know four times a day you can stay at two hundred and twenty but like the whole time and and the reason that's important is because a lot of studies looking at oral vitamin C consumption and like for for instance. The common cold incidence. The common cold really depend like there's huge variations and the results and it all really seems to come down to dose like it really does and when you know the dose and how it's changing your blood levels you're only taking two hundred milligrams which some studies are doing. It's barely doing anything over your baseline you know so I found that really interesting. And then the intravenous vitamin C you can you. Can you can Mac so far that like the maximum? I've seen measured is like seventy times that your blood can get seventy times two hundred eighteen thousand or seventeen thousand or something so obvious far more effective. Oh it totally overcomes all those like saturated mechanisms and it's not only more effective. It's a completely different game so going to pause what what does D recommend for intravenous vitamin C. Yeah for Inter Jamie. Can you pull up my fitness dot com? And there's vitamin C. topic page so that way. I can answer that question better Just put a graph. If you just like scroll to the graph. There's like all this is on your website which tell everybody foundmyfitness.com COM Vitamin C. Or a page at the PODCAST. But Scroll back up to the to the main home. Yeah topics. Click on topics there. We go vitamin C. Somewhere bottom there. We go okay. There's a dishes. Look for the figure. Scroll you'll see it okay. There it goes. Is there any way I can make the yeah? The bottom was honesty. That's the intravenous okay. So there we go so this is intravenous dose so you. I want to get at least ten grams so you can see. Ten grams is like in. Ten grams is ten thousand milligrams. Yeah ten grams of ten thousand milligrams. So that's that's about ten grams. That's what I've done in the past. But what's interesting is when you get above newsletter it. My newsletter is great. I sure of announcements there is commentary and stuff. I'm scared published on the website. I don't want to hear all the crap anyways what he's scared of our now just like you know. I'm not scared I guess throng word I just want to deal with it. But that's the thing I don't deal with it. The intravenous. Vitamin C is a completely different game because it literally generates hydrogen peroxide like when you get like doses above you know when you start to Max out over that you know plasma level Two hundred and twenty micro Romo the vitamin C. itself so vitamin C kind of cycles between being a oxidized and reduced it's called D. Hydro scorebig acid d hydra scoreboard and then a scorebig asset to hydro scorebig. Acid is the oxidized form and hydrogen peroxide generated. Which is really interesting. Because it's one of the mechanisms by which At least it's thought that intravenous vitamin C kills cancer cells. It also has been shown to like kill viruses and stuff in a variety of different studies. But that's interesting because you're neutrophils. Neutrophils generate hydrogen peroxide so the the Internet Spiderman see is like generating hydrogen peroxide at the same time. It's also acting as an antioxidant for For Your own neutrophils. And that's been shown so people you know in clinical studies but also it's been shown that the hydroxide not damage the normal cells like Norma northey normal healthy people given intravenous vitamin C. It's generating heightened brookside but there's no oxidative damage happening in people's like lymphocytes and stuff so it's not like damaging your own self. And how often would you do this? If you could have studied the studies you know it depends on on what virus you're looking at like you know what? I mean for you personally for just for health benefits I walk. Take if you just had access to it every day. How often would you take? Intravenous Vitamin C. You know it's something because if you if you look at the graph it's kind of trains intravenous vitamin CS transient so it's like it's howling. It's not something that like necessarily needs to be done all the time. It's something like I was. I was interested in doing it like my mom was. My mom had just gotten sick and like common cold you know. She had like a runny nose and Steph and so I took her. We went to get the ABC and they did. It was ten ten grams that we did and I took it because I was like well. She's sick and I've been around her and I don't WanNa get sick so you know I thought why not try it and You know so. So you know the intravenous vitamin C. Maybe maybe there's a reason to do it but it's not something that I'm certain that people need to do on a daily basis. It's different than like vitamin C. You know normal vitamin C. You need you need to get it from your diet. It's important. It's important for normal. Immune cells normal immune function and that's been shown But I but I in Rub you but do you believe it's important to take it orally as well as IV. Ivy's is it's totally Ivy's totally different. The Ivy's really being used as a therapeutic treatment. It's it's it's it's a therapeutic treatment more you know the IB see where it's been shown to help with like for example it's at least in the hospitals in San Diego it's routinely used for Sepsis Like friends of mine. You know use use it for treating sepsis and there's been large randomized controlled trial showing that dramatically reduces mortality with Sepsis So that's an especially in combination with diamond as well like huge differences in in mortal people died from sepsis which is obviously very relevant now but hasn't been shown there are clinical studies that are ongoing right now some in China and some of the United States looking at potentially help treat Kogo nineteen associated pneumonia. That it'll be interesting to see the data from those trials whether or not there's going to be in effect. It's not known but the fact that it has been shown to treat to improve steps outcomes in multiple studies is also been shown. Obviously cancer is a big one like that was like you know. Linus Pauling was like deemed a nut like you know the Nobel prize winning chemist who basically is the vitamin C. Guy. Like he back in the seventies was like championing intravenous vitamin C for for cancer patients. Because he was claiming it was like you know curing them quote unquote carrying them. Wasn't quite doing not but it was like improving the outcomes of cancer patients. And there's all these studies from Mayo. Clinic came out and they were like nope doesn't do that turned out. They were using vitamin C. Which is like comparing apples to oranges? But now there's been so many studies a lot of Mayo Clinic up so they did. That's so crazy did yeah. Yeah I think that's who you would depend upon when you wanted to know. Is this Tag Mayo? Maybe they'd like they've definitely like gotten their gotten more on game since then. It didn't understand the difference. Yeah who knows back? Then I you know the pharmacokinetic studies that I referring to. I mean those aren't those are briefs Mark Levin at the NIH. He's real like he gets credit like he is really really involved in putting that out there like the difference between intravenous vitamin C and oral or apples and oranges completely different. Like and so until that was known. I guess maybe the Mayo Clinic that just thought. Oh Vitamin C. Vitamin C. You just contain Wurley and until like some of that data coming out. The pharmacy kinetic data where it was like. No it's not the same thing like you're talking about seventy times higher vitamin C. LEVELS IN THE PLASMA. Like you could never do that from oral like it's not the same at all and before that was known. I guess maybe that that's why I've even heard people dismiss vitamin C saying that. Your body absorbs a certain amount. It's wasted if you take more than you. So here's the thing like so so maximum bioavailability does occur at two hundred milligrams and once you go above that like when you if you take five hundred milligrams of vitamin C early. You start to excrete a lot in urine. But that doesn't if you look at the plasma levels you're still increasing them much higher excreting more to but you're you're increasing your plasma levels more so you so you take hundred. Milligrams you get your plasma levels of Vitamin C. Up to ninety you take five hundred. You may get a little bit more. You take three grams. You get it to to twenty. You'RE GONNA be paying a lot out but you've got to twenty right and so if you look at these. These common colds studies. There's like randomize analysis randomized control trials Manassas. They've shown that like two grams is better than one. Gram for for Reducing the duration of the common cold Two grams better than one and Children who are more have more robust and adults alike. Adults like it reduces the common cold. Two grams can do something like twenty research. Ration- belly twenty percent or something and it's emergency. That company got a lot of Shit for their claims. The I to Graham emergency doesn't have laughing so so then you a two hundred milligrams or so there you go you keep looking down. There's more Meta analysis another Meta analysis that looked at two hundred milligrams up to two hundred milligrams up to two grams and that study. Kinda just lump everything together rather than the other. Study like okay. What happens is two grams in one? They did all the analysis and that was great because they got to the bottom of it dose matters the study it was like oh it. It reduces the duration by like four percent. Basically nothing so so. There's like all this. There was all these conclusions. It doesn't do anything well. Yeah two hundred. Milligrams look at that. Graph does it doesn't shit to your plasma levels like you're still at baseline so I think that people designing clinical studies like they need that needs to be in their mind before they design their trial. Okay what am I trying to measure here like I want to get? I need to like. I need a measurable like I need something to measure. And you've got to change right to get an outcome like if you want your trying to see what effect vitamin C has on whatever outcome. You'RE GONNA WANNA wait ray someone's plasma levels right so I guess it's good at the end of the day to know that two hundred milligrams doesn't do anything because then you go okay. Well two hundred milligrams doesn't do anything but it's also good to know that. Oh wait I take a higher dose. There isn't effect. So you know making this general statement. Oh Vitamin C. Supplementation doesn't do. Anything is not necessarily accurate in some respects. Yeah two hundred milligrams. It doesn't do much for the common cold but when you take two grams it can help and also other studies have shown that prophylactically you slightly better than like therapeutic like after the onset of symptoms. So if you do it like before symptoms like there's a better outcome as well so I mean that's all kinds of interesting so for you personally. If you had the option would you do it once a week? Iv I'm it's pretty interesting I've like I was doing it. I was actually doing it once a week before plano. Once a week is enough totally. I don't even know if it's necessary honestly on to be honest because again. It's a therapeutic treatment. I will say this like my one of my friends. She's a she's an MD and she has reactive. Airways there's interesting studies that have shown that intravenous vitamin C is like dramatically reducing inflammation as well. It's doing all kinds of crazy things but her cough and it was very transient. It only happened like while the vitamin C was high in her plasma. She's got this crazy Commun- you'd think she'd had co like. It's just like an constant nagging cough. You know that it completely one hundred percent one away I noticed it and she lick. My friend is a little bit. You know she's a little bit of a skeptic when it comes to vitamins or anything like that you know so I wasn't GonNa say anything because her and I have gone in so many debates about it so But she said something and I was just like you know I'm so glad. And so she now. She's wanting to do it like she's wanting to do like you know once a month at least so So I thought that was interesting again. I don't know that the intravenous vitamin C. is necessary. There's also interesting effects on like fat. Oxidation legal affects fat oxidation. Because it's important for carnitine which is an necessary for oxidizing fat like there's been clinical studies where people are like burning fat when they're exercising if they have vitamin C if they have low bottom in sea levels or not like burns much fat. It's because it's the CARNITINE. I thought that was really interesting. I didn't know anything about that. So we've been doing intravenous vitamin C. And Glutathione and a bunch of other stuff zinc once a week. That's we've been okay. Yeah another one. That's really important for immune function as well. An elderly people are more sink. Deficiencies not really common in the US. Most is found in really high noise tres. But not a lot of people oyster that meat poultry. You know if you if you eat enough of that. You should be getting enough thing. Overturns Vegetarians do they? They are more prone to zinc deficiency and in fact because the zinc is bound to Fi- tate. It's less bioavailable when they need to like eat like up to three times more. Rda needs to be like almost three times as high for them or they can just supplement which. I know a lot of Vegetarian. Do but yeah but zinc zinc's really important for function like there's been studies where they've depleted healthy people of zinc just transient and Like t cell function lake is all messed up so at lake totally messes the immune system up Randomized controlled trial showing the zinc zinc acetate or zinc glue. Khanate like lozenges They can Dramatically lower the duration of common cold is Acetate or glutamate which one superior so there was like. It was trending. That acetate was better. Trending meaning was nonsignificant Although it was like forty percent or twenty eight percent. I don't like I to me. Lowering and lowering the duration of the common cold by forty percent versus lowering it by twenty eight percent. I guess it was significant for whatever reason so there. It's the study concluded that they're both the same. Seems as though Acetate. Slightly better Baby slightly better But you know I am. Taking zinc is also a positive ion. So you need as INC for to help get in to cells So like course flavonoids. Quercetin quercetin found in lake apples onions. Buckwheat tease which is what I drink but you can supplement with which I also supplement as well. It's Questions interesting because a four. It's also been identified to have activity against SARS cove one antiviral activity against harsh cope one neutral properties as well. I don't know wrong. Has Emergency confusing it with something? It's got thin Olympic properties. Which means it can. It's been shown it's been identified as a possible compound that can clear out sin senescent cells. Which are those cells that are you know they keep with age? And they're basically like they're not dead but they are just like not really functioning and their secreting their secreting cytokines and things that age nearby cells. I always like to think of like as mentioning to Jamie that Maybe forty two next month and so yeah I have some great grey hairs and it's funny how you'll get one gray hair. And the other Gra. Here's a cluster around that one clustering and I always think of like because their cellular. Senescence happens in the MELENA sites. The are responsible for pigment. Say I always think about. Oh the senescent. Milan is creating all this pro inflammatory stuff. That's now accelerating the age my other nearby hair follicle causing them to anyways. Quercetin identified to clear away. So that's kind of cool for aging freighter hairs and I'll just for aging. That's just my lake and analogy for people to understand why senescent cells are bad because they leg age other nearby cells by secreting. All this stuff pro inflammatory things I forgot to ask you about vitamin D deficiency is red. Light therapy what would that have to do with vitamin D? I don't know. Do you know about these red light machines that people stand in front of the photo. Bottom photo bio modulation. Does that have any effect on vitamin D? That's not you know different. Yeah Yeah and I think that that itself it. It's an interesting field I would say that it's the marketings got a little head of a science for that but I do think that there's there's promised particularly for some Treatments you know there. There are some claims out there that are Sort of being backed up by very poorly done studies but I think I think there's some promise out there for it just makes you feel does it. Yeah it's interesting. I've been doing it I try. I wanted to do it before I even talked about it for months solid and I'd do it basically four or five days a week and I just. I don't know it's hard to tell because I do so much shit do you. Yes that makes you feel good every day every day five days a week and doing seven days a week. One hundred eighty degrees for twenty five minutes dude. I do one hundred and eighty degrees for twenty five minutes. Who'd unless it's one hundred and ninety one hundred eighty eight then? I'll do twenty but yeah I do twenty five at one hundred and eighty so seems to me. The sweet spot. You know. I've been doing it every single day of the quarantine because I have a son in my house. Do you have on in your house. We were in our office just home off. It's like it's like well. It's not in our home but it's yeah just next door so we've got that literally you're not gonNA believe this like like three hours before shelter in place was putting putting California. I mean I couldn't believe it. Well we we had ours done just a few months before I mean it was just. I was thinking God if we didn't have this in the house and you couldn't go anywhere. Luckily we have one here so I could use the one this year. But it's a godsend manages. Everything's a game changer. It's a game changer. And I've been doing so I haven't had a warm shower sense since the shelter in place since I got my I I. It's amazing like I do. I don't want to make people feel bad. Look I went a long time without Asana. I know what it's like. I was doing hot baths and we can talk about. It is but there is something about the sauna and the cold bath the culture. Sorry the cold shower that is just it is game like I'm so much more relaxed and this is like I think I've told you the story. The whole reason I got interested in the sauna was because I was graduate school doing it like every day and I was like this is amazing. I am so much less stressed. I am like calmer more relaxing. I'm your something's happening so I was like into the not. Even all the muscle and all the cardiovascular mimics cardiovascular exercise really has a big difference in my cardiovascular activity it's been shown to New People. There's a study this was I think very loukine. And WHO's a friend of mine? Just he's like the best the leader and Santa Research and Finland. He published a study where they looked at Cardiorespiratory fitness and Cardio I think Cardi other cardiovascular disease risk markers in people that were physically fit physics. Sorry physically active plus the sauna or just physically active. So so phys ed just on a alone. So physical activity was like the king so like if you compare physical activity alone to Sano alone. Physical activities the best improving cardiovascular health saunas also good sauna and physical activity together. We're better than the physical activity alone which I was like yet. That's what you want. I don't remember that was like you're you're asking me like six months ago or more but that's what you want right like you want like you like. I'm already physically active. You're more physically active than me. And so but that's what you want is like the combination makes a big difference. Once I started doing during the lockdown one of the things I noticed the runs that do the last hill is fucking brutal and I always finish on this last hill but now I've been able to run that last hill the last hill. It's like a market difference when I hit the hill. I'm like wow. This is crazy either. I'm getting better shape and I know I am for sure but it's also I gotta think the Sauna has a big impact because it feels like I'm on a drug. It feels like I'm on. I don't know what he feels like. But I would imagine it would feel something like this increased. Cardiovascular benefit is very noticeable totally totally. I mean there's been some small studies looking at. You're talking about performance enhancements. There's been some small studies showing that particularly with endurance. That there is a performance enhancement. I think it was cycler. Maybe it was running running and cycling. Never measured your heart rate during it so yes. So here's the thing with that like at first. I was like terrified to do that. Because I didn't want to ruin my apple watch you like ruined her and like Kevin Kevin Rose was like no. Just put your hand on. I do all the time and like like he's the Tech Guy. So I'm like Kevin Rose tells me I can take my Apple Watch hot frigging. Casanova do it right so you know my heart rate it it can get up to like one twenty but the thing is is that there is adaptation. That happens. So you're basically like you. You're you're becoming adopted and so your heart rate doesn't increase as much like over time and I'll be I'll be honest. I stopped wearing my watching there so not measuring my heart rate anymore. Together whoops trap. The trap was no problem at all. Yeah The H. O. P. One I'll have one sent to you all right there. One of the sponsors the podcast but I love it. I would love to have something to measure it without having to take my watching there because I don't like setting like it's the measures it really well and it'll give you could actually market down as an activity and show you where your heart rate's. You had a mountain of data. It's really good cool. Yeah let me I also great for sleep shows. You like really accurate sleep. It actually has a sleep. Coach built in so it shows you. How much sleep you got. How much recovery. Recovery's out and what you need and it'll even tell you you know. Hey you should go to bed since you beginning up at six o'clock in the morning you should by ten tonight Nice. Have you noticed in effect? So I've been doing this on a everyday starting as a week because I would do it every day but I got to have more time with my son but have you noticed an effect on your sleep at all relaxed deal. You need more sleep like you know like when you're working out hard like sometimes require lake more more sleep. Yeah yeah boy when I do squats for sure anytime. We do lunges and squats heavy leg days. I'm Zombie for two days. And like if I have a particularly intellectually challenging podcast. I'll skip leg days because I know I'm just going to be too stupid. I've done it before. Coming to my. I can't form weird's what's not if you see what I'm doing this weird. There is a study that linked on there was a link between like leg strength and cognitive function. As very strong like the more strength you had like the improve. It was like some kind of crazy number two. Yeah it just makes sense that if you have more legs strength that means you're doing more activity that means you get more blood flow that means you. Everything's probably because it's such an enormous part of your body when you look at your musculature. The large percentage of it is from the waist down. And when I do When I'm doing legwork like doing most of what I'm doing is kettlebells but I'm doing lunges and presses squats and all these different things with heavy kettlebells. So it's like a lot of weight that your muscles are pushing. Dan Is always trying to get me to do squats. Like I don't know what backing when I was in Grad School is doing squads and I was using the stuff and then I was doing. I guess what are they called Lake presses? Yeah and I like injured myself and in this Scottish Cup. What's the other one that's like Skydeck? There's another atticus is a nerve that comes from your is like right here. Yes well you know what from though. I don't know what I I don't know what it is calling bull SCIATICA. Most of the time. What you're getting is your lower back. You're having your disks or protruding and your disk herniation of the disc or if you have a bulging disc it's pushing against your nerve and that's sending that pain down usually your but in India back your leg in along those lines right. Is that what you were getting paid? Only it doesn't go into my leg. It's just like this like right. Yeah Yeah Yeah that's it. That's a lot of times you think it's that area but it's not it's your back and it's your back with the disc pushing into the nerves. Have you had an MRI? Now you should have an MRI. Because I'm here to squat. Looks like every time I do that I get a flare up and it's like I'm sure amount. Well there's other things you can do to strengthen that area but first of all there's a machine called reverse hyper it's fantastic. We're I hyper out outside. I'll show it to you but it was created by this guy. Louis Simmons from Westside Barbell. He's a he's a genius he's given US A. He gave us new platform to. It's amazing to what does that think call. Jamie it belt. Squat Belt Squat. I love this thing because you wear a belt and the wait is actually pull the weight behind you. I'll show how how it works before but you're on this platform and all the weight is on this belt instead of on your shoulders so you can have like two hundred and fifty pounds or whatever it is but it's all being carried see. That's that's the thing right there the machine but that's yeah that's similar to what we have but the machine that we have is a little bit more complicated but the point is this guy comes out in pictures of females doing only guerrillas big giant youth. But the the reverse hyper the reason why it's so special is forget about this. For a second hand there's a girl using that That is more primitive version. The one that we have out there the new one that Westside Barbell Cintos is just a cable to come to the floor and the weights are actually behind you and it carries you carrying all the weight on your hips with strengthens the legs without putting a load on the back. Which is fantastic. I like that for that. So you can get all the legwork. You get from squats. But you don't get the pressure on the disks and then the reverse hyper is machine that he actually invented Lou. Simmons invented it because he had a herniated disk and the doctors are telling them. Hey we have to operate on you because you have this compressed disk and so he's a very smart guy and he knows so much about physical fitness and weight training hit. That's Louis Right. There he came up with this machine so he said well listen if if something compressed something can decompress it so he came up with this machine. This machine reverse hyper does on the lift. Its strengthening the lower back muscles. But then as you drop it down it's swings low and it actively de compresses of your disks. Wow be so scared that's GonNa aggravate you. Trust me first of all you can do it with no wait the first you can do it at first with no wait. And that's a lot people are when I introduce people to have. I do no wait but for me. It's been a giant game changer. So I do that. And then there's another thing by teeter teeter makes his decompression decks. It's called the DAX ex and from that you hang from the waist you like strap your I have that outside as well you strap your ankles into it and you hang from the ways. And it just all your. That's there so with that. That lady right there in that image. She's holding onto those handles. And that's how you get yourself down but once you get yourself down you just relax and all of your weight other guys doing it. They're all your weight is decompressing the spine so it stretches a spine out decompress it and it gives you a lot of relief so between those two particular pieces of equipment the reverse hyper and this decks to which which I fucking love that thing yeah. Dax too and that's when I get home gym. Yeah that's made by teeter. Teeter has two things that are really cool. It has those inversion tables which are great for you. Know the same thing you're hanging by your ankles and it's decompressing spine but I actually prefer this product from them because this completely isolates lays the back and you're not pulling on your knees and your ankles when you're decompressing it's all just decompressing the back and also you can do leg extensions and a bunch of you see people doing dips and other exercises from the The teeter but it's a great machine and it's just really specifically good for back. Health lower back health decompressing in and even strengthening it. Because you can do those back extensions so you hook yourself into it and you just lift your scared to do. But it shouldn't be. It shouldn't be scared to do it. Because that's what's going to protect. That area was going to protect that areas muscle and strength and also flexibility. That would be just incredible guarantee you. It's GonNa work because I'm so like the whole time. I had a gym membership. Or It's been like on Pas but the whole reason my head one sonnet. I'm scared to do like I do free. Weights free weights. And I'll do that but like I'm just scared of machines that get you a trainer. That's what I need to need. Because so many people fucked themselves up trying to do things on their own did and now. I'm scared like this. I guarantee you. It's just poor form and all kinds of needs to do more like I for my my thing is like my jam is like endurance. Love going for runs and like you know I. It's like huge Laker. So that's the reason I do it like absolutely with with this shelter in place thing because I like to do outdoor runs and I don't have a treadmill or anything like that I mean it was like I finally got a jump rope and it came in right when the beaches opened up. But because I'm good at jumping rope and should have been doing that but I was on every day and doing you know doing so like I did some like ballet stuff you know but like I need to do resistance. Training like muscle. Mass is important for aging schorr density. It's also density right lifting. Weights increases bone density tendon strength so many different variables that are so huge because as your body gets older. Those are the things that go south yes and I look. I'M GOING TO BE FORTY TWO NEXT MONTH. So like fifty two so much make you feel better. Yeah you definitely like you're fit so I need to just can't I can't ever let it go? That's no and I like my diet. I dialed in and I definitely like do the running and the sauna but I need to be better about resistance training for sure used to do yoga but you know I became a mom. It's like I used to work out like you know twice a day twice a day I would do. I would do my yoga and ballet and then I would run now. It's like you know. Did you realize how much work being a mom was for? You did it. Oh no I haven't I mean it's ignorant it is I mean it's tons of work sane. Sometimes I like. It's like three o'clock in the afternoon. I'm like I never brushed my teeth. You know like I haven't showered in a couple of you know the sauna thing like I have to shower now but like before before I was doing this on every single day Yeah showers. I mean it's like naptime can get work done or take a shower with. Should I do. Yeah a lot of work to do no. Taro thankfully I have helped for my mom. My mom is like you know. She's Nanna so she. She helps out a lot so I can. I can actually get work done. It's hard you know being being a mom. That's you know I I have you know I I run a business and but I also like to be a really good mother. So it's like it's it's hard. It's very difficult It does help if you have some equipment in Your House. You know that certainly helps. Yes and that like we've been like leaning towards that and it's it's you know we're slowly getting to the point where we're going to have more and more where it's just like you have to have easy access. It has to be something you can just you know? Do you need to find a trainer? Just find someone that can. You can learn a lot online but you have access to resources. You really need to find someone who's willing to come and you live. You live in San Diego. It's an awesome place for fitness. I mean there's so many people down in San Diego that you could find great. Yeah Yeah and some. Gal Who's fucking jacked knows how to lift weights and then I'll inform them all about the sauna and tell them all benefits. Yes yeah for sure yeah. I'm sure they can get a lot of people. I'm sure someone listening to his right now is probably gonNA message and say I'll do it right. I'm your huckleberry. Hey what did to tell you this about the the I've been it's been like just having having the effect I think the first time I came on your podcast like many years. It's been it's been a while but I talked about this on. Here's Stanton Yeah. It was like what were wearing. Twenty twenty now smaller than that. The first time you came on so two thousand fourteen because I was still a post. Doc So yeah it doesn't fifteen. I stop. I cut that out like I finished my post doc so published couple studies so. I think it's two thousand fourteen but like the Sauna. It's just been like something I count on your podcast the first time when we talked about it and of course continue to publish videos and articles and stuff and I'm writing a review article for Peer Review Publication Right now but There's a woman who reached out to me. She's she was she done her. Think her PhD. Either Itchy I say psychology but she had done it with a guy interviewed on the podcast. Doctor Charles Raison. Who is he's the guy who showed that a single hyperthermic treatment which was with the device that raise the core body temperature like almost three degrees. Could have an antidepressant effect. Well she reached out to me and like the FDA shut that whole machine down like no. You can't use that for research anymore. Which kind of shut down the whole depression? You know research area so she basically she has gotten some Funding and she's. She's doing a pilot study with a new device. Which is something you can buy off Amazon where it's like a sauna your heads out but like it's like a tent on a tent. My wife had one of those before we had a sauna. Yeah so it's a little different but it's something that you know. She's got to prove that safe before like the FDA will allow to even like continue onto like Mesh to study how it affects depression. And so I've been able to you know help help. With connections I'd had helped fund new study. She's going to be doing where she's going to get depressed patients to basically be exposed to the sauna and it's like an intense like she's casse intense protocol where like she's like an hour long and they get really hot and people are giving them wet towels because like it's like it's like imagine being one hundred and forty degrees Fahrenheit so it's an infrared but they're in there for like an hour you know and they're getting they raise their core body temperature measuring directly. So but she's going to measure the effects on you know on depressed patients So it's really exciting. Because and they're going to do like a dose response where they're going to see how many the Charles Doctor Charles Raison showed one. Just one single session could result an antidepressant effect six weeks later. She's GonNa do. Try to do eight sessions like Mike where she can see if these guys of how much time. I think it's going to be once a week once a week for eight weeks in a what is the the methodology. What are they using? So okay were they. Using the reason on that I was telling you the same thing. So they're using that that's the song. So she right now she. Her name is Dr before where they were saying. They cut it. They wouldn't let him Jose. It was a device it was like this device that like basically is sort of like a far infrared thing. But it would it would raise your core body temperature Through infrared right. Oh so what does he difference. What difference when people ask me about in on his. So infrared Saunas the main difference between infrared SAUNAS. And like the regular dry as you and I use is that the the regular dry saunas are heating the ambient error rate and. That's then raising our core body temperature through that mechanism the infrared Saunas. They're like they're like changing electrons like they're like directly heating directly. Heating your body basically without having teeth outside air much. There have been some studies that have compared. I mean there's benefits with these infrared saunas in Japan. It's called way on therapy. It's far infrared. And they use it. It's been used to help even treat different. Cardiovascular diseases like it's showed to improve like corn like chronic heart failure or something like that I think so. There's there's benefits with these with the the infrared personally. There's I think there's a lot there's a lot stronger. There's much more research on. Nali drive on its but in Finland they take they take the a dry. Sauna has these hot rocks and they pour water on top of the hot rock and so it creates humidity right and so so. That's really a common like I went to Finland a few years ago visited Finland some other Saunas there in Finland. And so. That's a very common thing. I think the call it like I I first of all they call it sound sound and they call it talking Lual Lual or something where they make this team do you pour water on. Iraq's so are Saunas is like it's pretty small to two persons on and yes so I can get the humidity like pick up if I get up to fifty percent. I feel like I'm like br like I'm burning presently looking. Yeah so yeah. If I'm in a rush and I'm like you know I got things to do so I'm like pour the water on the rocks to like just get really feeling really hot But per my personal favorite is like a nice twenty five minute hundred eighty no no water just dry like I. I like that but I'm so accustomed to one eighty that I used one in Vegas and when I was there it was one sixty it was like. This is ridiculous I be here forever and so I just started pouring water on the on the thing. I got ten bottles of water and I'll just pour in bottles of water because it was just me and they're right and I got that fucker. It was like okay now. Now we're cooking sweating up a storm. It works. I mean like I said ours is really small and so like I mean you're breathing. It's like burning you. There's a direct formula two between the percentage of humidity and the increased temperature. The way it feels like it's at one eighty but you have ten percent humil- humidity is. I don't know what that formula is. Absolutely there's a formula in the studies in coming out of Finland Many of the people there are using are doing the the the humid- on us as well so I mean I guess they're called finish on us. Which means like they're using the the hot water and steam it would be amazing to have a sauna outside. Its right next to a frozen leg like the way they do. Oh Yeah to cut a hole in the lake and get the party so we did. I went I visited the Sauna Society and It was in November. It was cold and It's right on the lake. And so they have like the day I went. It was not coed day so The you know it's only women. Saunas that I went in there was like like sectioned off. But so you go and do these different. They have all these different types. And I don't remember. And they're like whipping each other with like Birchwood which ranches. Yeah the the Russians like to do that. They call it the BAGNA right the Russian by the beat each other with this these branches that are wet. So let me tell you my story anyway. Big Jump in the lake and they go back and they're doing this. So here's my. Did I ever tell you my crazy story story but finished cruiser stores so I have the different? He's a friend he's some of. Your friends are a little eccentric right. Well this guy he's got. He's got a huge property in the country and the woods like in Finland and like the first time I ever went camping and it was like snow camping. It was crazy. It was like the worst thing ever like. He had he had his. Do this like two tents and it was a conference that I gave a talk at and so there some people pay extra to like go to this event that that was after it so there was like thirty or so people there and they're all from all around the world. There's only like three Americans me Dan and some other guy four Americans I think but anyways it was my first time camping outside like not in like like I've been to yosemite a cabin sleep in a tent but so it wasn't a great experience because one there was. This guy snored all night too because it was snow camping. We had delayed. There was some weird they fire thing and he was. This guy was in the military and so he has this thing where like everyone had to wake up at. I forgot what it was every hour. Get past this issue and a big Walton. We were in a big. I don't know what it was called but I didn't sleep the whole night and it was awful but here's my saun experience so he doesn't believe in. You can't wear swimsuits or anything in this honor so you have to be like you have to wear no clothes or if you if you really wanna you could wear towel like if you were modest or whatever because to them. It's like no no big deal you just don't buy that game I know. They told me they told me. Oh no this is a sexual place. I'm like really really. I know so so only three people were towel me. Dan and this other American and so everyone was in there naked. Lots of like there weren't that many females but there were some from I don't know the UK or Germany. I know but they were all naked like it was like. I guess Europeans are like that you know like they are more used to it. Or that's what someone told me. I don't know what the what the case is but anyways I people coming up to me going. I love your podcast in this. I'm like it before like conference. And they were there and you think I'm going to be naked like in the song with somebody's like a fan in your face so anyways I'm in the sonnet everyone's naked. And then he the guy who was my friend. Okay he's still my friend but he's he's an interesting guy but he had like people come and started doing yoga so she's naked doing wonderful. Get like my my I finish on experience where it was like people are to open there really are when it comes to things like that if you want because he has get. Outta here. You're not staring at my junk. Yes so then. They were all jumping in the lake. After and I'm like I'm GonNa just sit on this padded with freezing out here in Finland in November. I'm not gonNA take my towel. Often jump in the lake like swimsuit. Why says who like what is the difference is zero difference in the benefits of it? He some game. It's a cultural thing. And also he claimed that there's like toxins being released from One of those assholes. Fuck off buddy. I got a swimsuit on and then okay. The Yoga was bad. It got worse then He. He had some whipping technique with the Birchwood and he. He wanted to demonstrate it so we had like one of the Britain girls like and she's lay. I mean it was just like to. Here's the here's the truth like I was hot as fuck right so I didn't care anymore like I cared about my talbot. I didn't care what was going on. I was trying not to look everyone you know. I didn't WanNa see like you know like duff. Will people get sexual too because it's hot and sweaty? And if this guy's like sounds like he's a little bit of a cult leader right like someone needs to be naked me that because he passed out like this flyer because it's like we were doing all these events you know. All these events were happening in this flyer passed out and it was like reading it and I was like since you have to. You can't wear any closer swimsuit or anything. I had packed my sons. I was like. Yeah where my students you can't tell people they can't wear clothes his own homes on. Yeah how convenient. But you could wear a towel sal Great thanks buddy. All that talks talked too soon as someone's talking about cleansing toxins like fuck off. It was like so put off with the toxins stuff. Like it's funny 'cause the sauna like that's like the one for years like all the benefits about were always about toxins right. They're always what are you talking about? Show me what you're saying when you're talking about talking about just regular sweat but it does actually you do. It doesn't have to be from. Sonic from exercise but you. Do you do sweat out certain compounds like aluminum leg. It's funny that you you can actually excrete certain compounds. Better from sweat than urine. That's another way of eliminating things yarn but Aluminum cadmium and. There's one other that I don't remember sweat. It's like the best way to get to get rid of the conversations you have with people that are into releasing toxins. It's like talk in Mumbo jumbo talk. Most of the time I try not. I'm trying not to judge like I really should judge but I have a hard time. Should when they started to go there. I'm like you should have a hard time and you should judge. I do but I try you. Let's just they say things that they don't really know what the fuck they're talking about and they say it was such authority and I've had those conversations in public saunas before to where people are people like they start getting into the toxins and the like. I'm just sitting there quiet and I'm just like okay. Let me start to tell you some benefits like some real benefits cardiovascular. Did you know that actually mimics exercise like literally like that's been shown it's been like compared like twenty five minutes in the Sauna twenty five minutes on a stationary bike? And same things are happening. You know like blood pressure goes down afterwards. Heart rate variability improves. Same things are happening. You'RE INCREASING PLASMA VOLUME HEART RATE Increases Court temperature increases. Right exercise is doing the same thing. That's the antidepressant effect like that. I feel from the Sauna and that Charles Raison published a doctor. Dr Mason will hopefully carry on the torch real and I think that there's there's potentially multiple mechanisms immune modulations also just the fact that like BDO F. You know there's a study showing that hot baths do increase. Pdf and be the enough pre brain. Drive neurotrophic factor. Which why would you think everybody would know what that means? I know I thought everyone that. Listen to your podcasts. That everyone millions of people do when you say it brain drive. Nf brain derive new trope factor. Yeah what's so amazing about this? Neurotrophic factor is that. It's always thought about in the context of like brain aging because it helps you grow new neurons neurogenesis it helps already existing neurons survive but there's studies now showing that it regulates was called Neuro plasticity. Which is like the ability like your brain. Your brain changes with the changing environment. But you haven't been able with depth to that right. Like children are really good at that like they have a lot of neural plasticity But neural plasticity is associated with depression. Like not like not being able like stressful conditions and stuff like that like not being able to adapt using like the best terms but neural plasticity. Something along those lines and so certain N. P. D. and F. Plays a role and be enough has been shown to be you know to increase with exercise and also with heat stress. I'm glad you brought up hot baths because that's something that I wanted to cover before we got off track. We'RE TALKING ABOUT SAUNA. When people that don't have access to a sauna how much benefit can they get out of a hotbed? I'm glad you brought that up because there was a you know a couple of things one there was a study that showed hot baths can have an antidepressant effect and these people were put in a hundred and four degrees. Fahrenheit bath where they were up to their shoulders for like twenty to thirty minutes. And the sham control was like a green light like so people thought they were getting a trend there getting some kind of green light therapy or whatever you know so. It was a placebo control because placebo fix definitely real particularly with depression. And it it it. It had a pretty powerful antidepressant effect very similar to Charles. Rozan study with the the hypothermic chamber thing when anti-depressants there's no real way to measure that they have this whole. Yeah I mean so there are some key. There's potential biomarkers being identified C reactive protein. Bean one inflammation inflammation plays A. There's a huge link now between the Immune System Chronic inflammation and depression brain function in general bring aging but inflammation. So I mean that's the. There's there's a push for a looking but not all depressed patients have it's like there's a subset of c reactive protein but yeah depressions measured. It's very much like a you know. Have someone so a subjective measurement would be a clinical clinical person like measuring whole battery of things they do. I forgot the name of the tests. But yeah that's that's the test so it's like basically a battery of feeling things. It's not like a hardcore biomarker. Which so badly needed but also been shown so he chalked proteins. Which do you like amazing? There's so many amazing things that heat shock proteins do. They've been shown to prevent muscle atrophy. And that's you know in the brain there so important like preventing proteins from aggregating the brain That's how I got in one of my first biological experiments ever because I was a chemistry major in college so doing all chemistry stuff organic chemistry chemistry but after I graduated. I went to work at the Silk Institute for Biological Sciences in the working in aging lab and One of the first experiments I had that I was doing like one of my first projects was we were taking the human amyloid Beta Gene and injecting them in these worms nematode worms. That only live like fourteen or fifteen days. And we're making them form amyloid plaques in their muscle so basically you you look at these little worms under a microscope. Only McAfee million half a millimeter. They move around and as they get older and they're aging they don't move as quickly slower a little more decrepit But anyways you give them this amyloid Beta and after like a couple of days. They become paralyzed where they'll like laying in their their little petri dish plate on the food. You're you're giving them and they kind of just move around just to feed their nose just moving around and so when we would give them tons of heat shock proteins. In addition to the amyloid totally reversed it like completely that they would move around and be young so anyways heat shock proteins play a in like neurodegenerative disease also some links to lake proving depression animal studies but To New Measure. He chugged versus. That's been done so the Sauna. I know of one study where people that sat in a hundred and sixty three degrees Fahrenheit. Sauna for thirty minutes had heat shock proteins their levels were fifty percent higher over baseline and which is great and not usually like animal studies. Show that they can. They can stay elevated forty eight hours after that. There's a hot bath style you where they also elevated wasn't quite as high but it was like you know forty or so percent higher than baseline levels and it was one hundred four degrees but this study instead of doing it from the shoulders down where I told you about. Depression was like only twenty thirty minutes. It was like from the waist down so they had to stay in there for an hour. It's like a Jacuzzi or you're sitting there from the waist down and like that's like saying in one hundred four. That's that's pretty hot. But he chalked proteins did increase. So I think you know for for people that don't have access to Asana some that Hot Baz absolutely are a good a modality for heat stress and I used it for a long like I said I just got us on like I've been I've made a career about talking about Saunas. You know and I just got one like last month so like like I understand what it's like to not have Asana Taft. He's hot baths but I also using the on us but right now it's like there's no jobs that are open so hot azer like the only the only really choice if you don't have the hot Donna and our homes on it. What About Coal Chuck Proteins? And the I mean how much difference between taking a really cold shower ice bath versus Kreil cryotherapy the place that I took you to. Yeah so I mean there's there's differences in I mean so it depends on how long you're staying in a cold water cold shower like actually being submerged from if you're making the ocean or something or lake and you're like from your shoulders down like that's probably much more powerful than just having the shower on but by the way the shower like some days. I'm like matter this. This is not cold at all. You know it's just so variable whereas you like southern southern California live on the border of Mexico yesterday so so so most of the time now show right after saw like my shower time now and so like I. It's I do about six minutes and it's so easy for me I totally have adapted and I'm not sure if I've just totally adapted or if it's just like my faucets isn't it just doesn't get cold out cold. I really doesn't Today I took a cold shower From home and my son is not there and I did just because I wanted to. Have the mood affects north and effort. And that's been shown to be increased And it was much colder but then again it was a different shower. I'm not sure if it's because I didn't have the hot before you know beforehand like the huffing hot and getting the cold shower like it just feels really shock but the culture shock. You asked me coach the that that hasn't really been measured in humans Is Measured Most? The time with culture is norepinephrine release and we're friend in plasma and there has been studies correlating nor up in plasma upon cold exposure norepinephrine release and plasma to In the brain where it's involved with like mood and focusing attention so there's been studies where like you do a two minute cry. Oh whatever the average temperature it's really cold minus two forty s Yeah and then that could be compared to like you know a longer. A longer duration degree I think fifty degree Fahrenheit water or something like that. I don't remember the exact time but but it is comparable but you have to stay in a longer duration so some people prefer ice baths. Some athletes prefer the ice bath versus cryotherapy. Even though it's probably more painful because it lasts a lot longer. Have you done those? I've done it. I've cry the so I've have you ever done the cold shower after your sauna. Yes do you like like it a lot like it particularly after hot? Yoga after after hot. Yoga is especially in the winter when it's actually cold the water's cold. That's what I love it. There's something mood enhancing. I mean these things also affect the immune system but also very relevant both cold and hot they both have been shown to increase lymphocyte numbers and also like other milot cells and stuff and people. But but like there's something like I've done the sauna and then gone into an ice bath and then you know it's just really hard. It's cold I mean you feel good but man you know. I think just like the guy's house I was doing and I was trying to impress them so you know I'm hardcore this but it was. It was pretty intense. I do I do want to get some kind of like they have those like ice baths that you can like regulate regulate the water temperature ones that you plug in. They're not ice baths Litas cooled like yeah. We wanted to get one here. We're probably GONNA wind up doing that. Get one here because showers and the shower Nickson as kind of useless to who uses the here. Jamie just me. You don't use. The Sauna is occasionally occasion. Yeah I also had a gym. I was going to you. Do use the that right. Yeah Yeah I use it. Every day I usually use it at home but sometimes I use it here when I like right after workouts like if I work out. I try to get a work here before. Know like before you podcast and time. It's an extra hour so I can get in the sauna. That's awesome. Yeah it makes a big difference for me but I also just might be a little too much before like I'm always trying to regulate how much activity I do with whether or not. I'm exhausted when I do podcast because I I used to do yoga and then I would come out. I would get out of Yoga at eleven or at ten thirty. I would do a podcast at twelve and I was like. Are they a better way to one? Because I'd just be so because ninety minute. Yoga classes in one hundred. Five degrees is fucking rough with intent. Is Rough Yeah? I've only done bickram a couple times. I would love to like do it more. I loved it I really loved it. I would wonder an I know. There's there's supposedly some sort of Harvard. Study that's ongoing right now measuring all sorts of markers in people that have done hot yoga and whether or not mimics heat shock proteins that are created in the sauna. Because the thing is like you are getting this incredible cardiovascular exercise your heart's beating like crazy you're not doing cardio per se but your heart rate goes get jacked because of the heat and the stress and then on top of that even though it's only one hundred five degrees your body is heating up. You're sweating up a storm in there. It gets I've taken some friends there that have never experienced it before in the fucking come on. Bro Yoga and then they get in there and then I look over at him. Fifteen minutes fucking. Hey and I'm like yeah. It is told you because you're doing like yoga. Even uncoupled from the heat stress like the hot yoga is also like it's pretty intense like holding those positions and stuff like your heart rate does start to elevate. It's like just from that alone adding on the sauna which makes moderate physical activity. That's been shown absolutely mimics it and then all the studies have shown that on top of that. I mean that's like it's it's super intense. It's the the really cool thing about and I want to get my mom. I think we move on to our home where it's not like the office like I want to people that are not people that are sedentary and people that are sedentary for whatever reason maybe they're sedentary because they're disabled or maybe they're sedentary because they've had a lifetime of being sedentary and it's it is just hard to get them motivated to go exercise like this sauna to me is like that's so important because it's giving these people are potential cardiovascular workout. No it is. That's been shown it's giving them a cardio vascular workout without having to force them to go for a run are going down a bike that people think like when you tell them go sit in the sauna. They think of a SPA like I wanna go do that. You get someone who's like like my mom. She's she said in Teri. She's not like physically active person and she needs to be but like the Sauna. That's that's Kinda my goal is to get are doing and we'll have to start slowly because you have to adapt the heat shock proteins. Help with as you the more the more time you're exposed to heat stress and the more adapted you are like the the heat shock proteins increased quicker so it's part of the adoption process as well of you know being able to handle the heat stress but like. I want to get her to do that. Because like any you know any cardiovascular improvements can help her moods can help her her. All cause mortality. That's been shown you know four to seven times a week. Forty forty percent. Lower all cause mortality Cardiovascular mortality fifty percent lower. You know so i. I think that's a really cool thing about the sauna is that you can get people that are disabled people. That can't go for a run. You know I mean I still think exercise I mean that's the best thing ever period for everything you know for everything it's just gonNA overall improve the way you age. And that's GonNa make you more robust and resilient to anything sauna to me is it it. There's so many benefits but one of the big ones is that muscles feel better. They feel looser. They're not as sore like when I have hard workouts and I get in the Sauna afterwards. I feel like my recovery's more rapid interesting. That's interesting. Yeah I because I don't do resistance. Training Shame on me. I don't I don't have that same perspective but it there there have been studies at least. We're localized he. On people. That had limb mobilized. I don't remember what it was but after a week People that had the heat treatment local heat treatment had almost forty percent less muscle atrophy and in and huge in animal studies. And like I remember. I shared this animal. Study an article. I wrote years years ago. Before the human said he came out and like critics. It's animals and you can't say does this and I would get on the mechanism and they showed it with heat shock proteins. And there's all no like and I was so happy when he said he came out. Because I was like told you told you motherfucker. Say She was just a few of those. Those guys that you just like you like. Maybe just I don't know like do a big comprehensive search the literature and understand things and don't have that exact said he just yet but like. I know that it's going to help with muscle atrophy. So people love to dismiss things. Don't they yes they really do even even if they're wrong they just love to like fixate on confirmation bias a little possible potential things. Yeah so just being open minded and going I think that happens a lot too with like social media because like for if I share one study I'll share like an epidemiological study and it's like it's twitter. You know I'm doing one hundred and forty carrier or whatever the chain I don't know what the characters are now but I'm doing a small number of characters and I'm just sharing one study and if it happens to be a non randomized controlled trial you know correlation doesn't you know doesn't causation. It's like sometimes I just share a story because one. I think it's interesting or too because I've read a bunch of you know evidence surrounding this topic. You know about all the other clinical evidence all the genetic have all the animal like an and so I have a knowledge base here and so I share a study that maybe isolated in and of itself not the strongest study. But you know it's like Chandler comments. I can't someone else. This strike up a conversation in a Porta potty because it affects me like I'm the kind of person where I like to make people happy like it. It bothers me when people are like unhappy. It bothers me when people like. Don't go on twitter period because most people are unhappy or youtube. Now I mean I guess that's not really the case I for me at least the bigger audience that for you for sure. I mean the bigger your audiences. The more you get that. This is what I try to explain to a friend of mine who is on the podcast who read the comments and I go juice have to stop and think okay even if just one percent of all of my people that go from instagram. Like if you're reading the INSTAGRAM COMMENTS. One percent are assholes just want which is probably really conservative right? He had a room full of people. There's one hundred people in the room. What are the odds was going to be an asshole? It's one hundred percent right that means there's ninety two thousand assholes that's only untenable. You can't manage that right ninety. Two thousand shitheads who have fast their whole life and they wanna just beer Gary Barrett. They WANNA shoot people down make people feel bad. And just yeah. It's not worth it. I don't and I feel for those people I I genuinely. Do I feel for people that are in that state where they realize they're not they're not happy they're not happy with their own performance not happy with their life? They'd probably not happy with the relationship or the job and they just want to spew nonsense negative garbage. Yeah I mean that's that's the problem with not being suspicious delicious yeah tool cliff twenty five milligrams all right. Thank go get some other flavors to the the problem with that is. You'll fixate on. The one person says the negative exactly. It's a natural human inclination and that fixation for me keeps me up at night. I lay down. It doesn't happen much anymore because I try not to read of guns much better. Do you know what I'm talking about. The early days of social media before he got a handle on it. I'd be like fuck this stress like so taxing you get into discussions with people are like what am I doing? I think it's important to be critical and get like you know. There's there are people that are really trying to make prove something. And there's there's all sorts of incentives for being hypercritical if you had rational people who are kind folks who have interesting viewpoints and they looked at something and they found something to be wrong with that and they handled it with grace and some sort of Monica of dignity and kindness. That'd be great. I mean there. Are Those people sure like if you were having a discussion with a good friend and the good friend was looking at something he said and said I disagree because of this look I have conversations with good friends all the time even on the podcast where I disagree with them but we handle it like friends may but that's the problem with twitter's it. You don't see that person you don't you don't know them you don't. WanNa please them. He just want to be mean you know. And that's what a lot of people are doing just getting their rocks off there and I feel like now for while during the pandemic when it started. In the lockdown started people were nicer. There was less social justice. Outrage was less but now it seems like as time's gone on people getting more frustrated and more desperate and more depressed because they're locked up it seems like it's ramped up its talk. This is unprecedented right. Being it is I I miss miss my life before the pandemic ms taking my son to the park and miss our our soccer classes and music classes. I miss it. It is hard. Kids are having drive by birthday parties. They drive by with fucking balloons yell at the window. Happy Birthday like fuck. And they're never GONNA forget this. Then they're going to get a weird. This is to do an alter their classrooms on ipads. This is so weird. See My son's at an age. Where he's this. He's not going to really remember. Well I mean depending I. I really think that I think things will start. We'll start to get better. Well it's the dozen. I'M GONNA move to place where it's better because I think the way this co- this state is handling in his fucking terrible. They're treating us like we're infants. Some of the list. They've given you a proven activities and Nana proven activities. That's highlighted for me because I don't know if you've seen having I didn't even know that pull pulled up Jamie there so fucking stupid because you gotta realize these people that are writing these lists. These are not experts. These are bureaucrats. These are politicians. These are people that really have no business telling you what to do and what not to do. They're fools but they're in a position to influence millions and millions of people so they have the ability to tell forty million people what they can and can't to make the largest secondary this look at this athletics badminton singles throwing a baseball softball. Bmx writing canoeing singles. Crabbing you know crabbing. You'll find crabs cycling exploring rock pools. Oh Can I can exploit rock pools you fucks gardening not in groups golf singles walking no cart. Why why can't I take my car? Who are you well? Hiking trails paths allowing distancing horseriding singles. Jogging running it gets gets grosser meditation. Oh you can do outdoor photography. I didn't know thought that GONNA kill everybody. What is what is what is the top of this. What this headline. What is this page outdoor activities? It gets worse? Kids scroll down. It gets so stupid towards the end. Soft Martial Arts Tai Chi Kung not in groups cheek hung they listed the martial arts like fuck off table tennis singles trail running trampolining. Oh can I get a trampoline? Thanks did know how about this one? Watch the sunrise or sunset. How about wash the car? Wash the car. Oh Great. That's something I thought. Rocks reform from the fucking sky. And I couldn't wash the car. Jesus Christ but that's what drives me bonkers in all cases you should only do these activities alone or with members of your household. Make sure you keep six feet of distance between you and those outside your household you fucking been doing comedy beds. Have you been? Were like start writing no no. I've written anything shed but I've been I've decided to just just except where this is and then when comedy clubs are about to open up then I'll start writing again but I'm just I mean just accepting where this is and I want to have an honest take on it. I don't WanNa be manufacturing a take. We're trying to come up with some sort of a hot take on how I feel but I wanna know how you feel about this and I really feel about. This is very different now versus the way it was in. March because in March I was concerned. I was like jeeze crisis. Could be terrible like we really have to stockpile food. We really have to make sure that we have water purification. We really have to be careful here. Now I'm like you gotta be careful. These fucking politicians. Now I'm in the place where you have to understand. These people people are starving. People don't have any money you're telling people can't go to work but you telling people that can go to work in some places like why is it okay to work at target but it's not okay to work in a family business. Why is it okay? Well let's let's figure out testing let's quarantine the people who are sick this strategy that you guys have you not adjusting adapting. You're not adjusting and adapting to the numbers mortality numbers too because their way lower than they were before push. Now we have this. Understanding of the ACE is symptomatic. People and how many people have tested positive? That are eysenck dramatic. It's off the charts. It somewhere in the range in in many studies seventy plus percent of people that getting contact with this are symptomatic test positive for the disease. That's crazy ASEM. Yes so that's the thing we gotta be careful about to be careful about forty fifty could be like. There's probably a range friends tire disease. It's out of their system. They never felt yeah. I have one friend who he did. He had tightness in his chest but he actually was in outside of Han in December so he was like got it at the time he just thought it was a little like whatever that's called tests. Yeah but it was mostly tightness. He said it wasn't like you know that's just crazy about this. It's so there's so many variables in terms of like how people how people are affected by it and what goes wrong. There are so many variables. Here's your your your genetics. There's immune system. How is your immune system shaped what your there's your diet that's included in your vitamin D status. You're you know there's there's you know the other interesting thing and and there's been no studies with SARS Cov too but there have been influenza studies showing that viral dose. It's really interesting studies. That have been done where I don't know who volunteers from these studies. But like sign me up to in. I want to be anyway. Louis Somehow get healthy people to do that and there's been these studies where people are like intranet inter nasal like they'll give them various tighter of influenza virus and they try the point of the study is to figure out what viral dose and they have some measurement like envy in tissue culture number or whatever and they found to make people have symptoms right and they found with influenza forgot which a or something I think one of the strains was like they could do a certain dose. I tend to the seven in Tissue Culture. Or whatever units were seventy percent of people would get like symptoms ranging from fever cough and all the influenza know flu symptoms but then when they went down to from ten to seven. Let's say they went down to ten to the five. Only ten percent of the people were getting so like. It's kind of interesting that viral does at least with influenza and there's actually been some other studies I think measles also that it is it is a thing not something that you wanna like. Go and experiment with yourself but you know that's another possibility right for sure we hear about nurses yes? They're getting way more sick right because there. I mean that could be one reason right there. Their actual job is to be around infected people in their intimating these people and their their h two can't practice getting writing their faces right but some of them. They have poor especially in the beginning. When you're seeing these people that were like using makeshift masks and jazz trying to horrible. Yeah I think with the masks you know for for people I mean reopening the economy and you know some places have been more successful you know even even Japan and stuff where you know the wearing the masks like the cloth. Mass doesn't do much to prevent you from breathing in maybe a respiratory droplet or something or aerosol that you know but it will prevent you from spreading it you know to to to a certain degree like. I get that people don't WanNa wear masks like it. Sucks like who you know who wants to wear a mask but maybe to open up the economy again like now? Maybe like everyone could wear a mask if they're going to be inside around a bunch of people either keeping the economy close keeping the economy close. I'll be willing to do. It's not gonNA be forever. It's not going to be forever because we're going to figure this stuff out. We are like it's already. We're already finding repurpose reputation. Monoclonal antibodies people working on. That's GONNA be coming soon. The monoclonal antibodies. So the whole point of that is that they're identifying antibodies that can neutralize the virus. And they're going to grow them and manufacture them and given people. It'll help treat eventually. They'll identify when that were kind of a time line. Do you think this. I think that I think things are going to think that these therapeutics can start the so like Jesse Beers already been identified and there may start to identify the ones like the pancreatic pancreatitis drug in Japan chemist. At something There's the Pepsi I mean there's a lot of different repurposing drugs that are being investigated You know and I think over the next couple of months and then general already. Doing one of these monoclonal antibodies. I think in the next couple of months We'll we'll have more therapeutics than we have Right now. At that that'll that'll make things. Less scary people will be less scared of getting sick because the have you know they'll have a better idea of. Oh we have some more. You know things that can therapeutically treat this successively. Hopefully people are going to start looking at the vitamin D. I really like I really hope that If not just I hope people are going to. You know take their vitamin D. Your doctor to take it. You know But Yeah I think then a couple of months. Can you wear a mask for a couple of months? And the. Here's why it's not gonNa work to just have the people that are vulnerable? Wear the mask because the cloth masks isn't going to prevent them from getting. You know aerosolize droppings. If you're spreading asymmetric which is that. It's been shown that you if you already some dramatic that CDC study. I mentioned a while ago. About how pre-symptomatic say symptomatic. After a week when they came back to measure the people again they found that out of the thirteen ten of them actually did get symptoms. The other three that were to matic had they were they were spreading. I'm sorry shedding as much virus That could make them. You know basically contagious and be able to transmit strain so the point is I think that I know. People don't wear mass. I have I have family members that like infringing their freedom you know and like it it does suck and I know people are were thing is like also children. I don't know how to tackle that issue because it's really hard. That's that seems a little more difficult but like adults you know you know. I think that if you're working when your your your restaurant back up your you know like that seems like a good compromise right. Doesn't the children with this disease because some children are getting sick? But it's a very small number but many children are getting in contact with his this disease and how many of them are a symptomatic but are spreading. So they've been. There have been quite a few studies looking at Children that are a symptomatic. Children that have mild symptoms and children that are symptomatic and So far so far the studies have shown For the most part that children even that are as symptomatic are shutting as much virus as both children that are symptomatic and adults. That are some dramatic meaning. They're like they're able to transmit it. They're shedding the virus. Right Sprinkler Systems. They are they're serling like I used to never get sick and then I became a mom and I think first of all the first year it hit me hard. Because I wasn't sleeping. You know because you have to like every three hours you gotta feed the baby giant. Factor immune system. Oh sleep is huge. We didn't talk about that. I know you've had walker on the hot item. I mean he's talked about it before and lots of other. Researchers have studied. This sleep is so important for immune function so important. I but I mean we're all not no one's working so they're probably getting more sleep now but they're also stressed out and they have anxiety particularly their bills are piling up and they have no income through. It's awful it's awful. It's awful awful for so many of these people that didn't do anything wrong. They didn't do anything wrong. Built a business and now that businesses crushed man. I think you gotta get the option. You gotTA give people the option to go to work you have to you. Can't you can't do this especially if it's an option but we're yeah? This is not the plague that we thought it was going to be. This is not the horrible tragedy. It's not it's definitely like Allegri with you on that like I think like a month and a half ago I mean I thought I was GONNA see body bags in the street. I was I was like this is GONNA be really bad. I was terrified and it thankfully has not been that bad. I mean New York City got hit pretty hard but you know. We've we have been on lockdown so that has to be accounted for you to see in New York City particularly when they were getting hit. You GotTa think this is New York City in January which is January. It's winter time. People are not going outdoors. I wonder how much the vitamin D deficiency varies dependent upon rights winter winter. It's been shut that it's been seasonal offensive showing that vitamin D levels are much lower in the wintertime. It also correlates. There's been studies correlating with seasonal affective disorder. And all that. But yes January all those vitamin D deficiency is lower for sure would like to see a study on whether or not it varies between the East Coast and the West Coast because over here. We do have all these sunny days outside far more often than the are in New York. We're tougher now clothes wearing t shirts. They're wearing shorts. You know you have more skin exposed. Someone might have done that study. I would like to see that study because it makes sense. Look and people are Shittier over there. Maybe that's why they're shittier. You know I mean. They're cold and grumpy Sure but also maybe that is not feeling well because vitamin D deficiency plays a factor in that as well and I would also like to see something done on whether or not that contributes to how many people get sick over there because when I lived in the East Coast when I lived in New York. Got Sick way more than get sick out here. I'M FOR SURE HEALTHIER. More cognizant definitely track think. All of those things player will personally. I think that you know that. There's been enough evidence showing that vitamin D plays a role in particular respiratory infections. I E PSYCHOSOCIAL STRESS STRESS. Cortisol like that that dampens the immune system. You know so when you are stressed. You're you're you're basically you're not in a good situation to to fight off as you were mentioning with your friend when you're stressed out like your immune system is is dampened and you're you're more susceptible to illness for sure and that's also that's also known. I think all those things and then the sleep the end. That's why it's so rough with all these people stuck inside and stressed out. You know all this. The financial pressures that people are experiencing right now because the lockdown. Yeah it's really it's so odd horror BIF- yeah. It is horrible horrible and start getting better. I hope I just hope. I hope that you know we can reopen the economy in a very safe manner where we don't have like flare ups that we don't want to be set back to like shelter in place again like full-on you know. I'm not GonNa do it again. I'm definitely not going to do it the way it was before. If it's the same disease. I don't think it's warranted. It doesn't make any sense to me. I not exhausted right. I think social distancing make sense I think sanitizing making sure you're using hand sanitizer and cleanliness and all that good stuff and if you want to wear a mask and public that make sense to okay. I get it but this was like inside when you're in places I think like if you're going grocery shopping yes sure but test people. How about that absolutely at work? I mean I test everyone that comes in here you. You told me he'd been tested. And I guess got tested again on Sunday at tested. An clear and I did that right when I got back from Jacksonville Florida. Even everybody's been tested. I'd like to get tested again. Just just for the fuck yeah. I'm hoping that the accuracy of the PCR tests improves. I don't you know I don't know if there's like a bet. You mentioned one test. That might be coming out. I hope that's the saliva but I don't you know I'm not sure. What factor do you think When we're talking about Saunas before one of the things. This is a respiratory disease and this is something where you're breathing in these particles and from what I understand. This is a vulnerable virus in terms of the the temperature that it can survive in. Obviously it's in your body but when if it's in your nostrils if it's respiratory tract and you're breathing in that heated sauna air. Does that have any effect at all on viruses? I think know that hasn't really been studied If the virus is like right in your nostrils I don't know maybe but I think it's already like getting it's already getting inside the the respiratory area like your body's kind of maintaining homeostasis so like the reveal retail some of it off and reduce the viral load. I don't I think I think you don't want to speculate. Well now. I think what's actually the sauna is actually. Just it's improving your immune system and I think that doing the sauna is making you more resilient against against infection like they're you know like like that's been shown there's been small trial showing that people doing Asana I forgot the the. But they're you know they. They were much less likely to come down with the common cold but you know they had to be doing it for like at least three months like it wasn't just something that you could like. You're mentioning you know at the time of getting also the respiratory illness connection there have been correlation studies out of Finland showing that people Actually I think this study was men. Only men that do used the sauna two to three times a week. Twenty seven percent less likely to have pneumonia after correcting for and if they use US on a forty seven times a week there forty forty one percent less likely to come out with the MON after correcting for Socioeconomic Status Physical Activity Cholesterol Long Smoking. Copd like asthma. All those like you know lung disorders so You know the sonnet does seem to be associated with lower incidence of pneumonia. But it's thought to be because of immune perturbations and also like the. There's a the heat shock proteins and all those things like help. There's like an antioxidant effect in the lungs. Like things like that so Heat shock proteins. Also do have antiviral activity against at least influenza a so so he proteins directly can activate your innate immune system but they also have antiviral activity against influenza virus. So you know I think that the that the heat stress and this on it does help. Now there's another study that did look at humidity and the effect of humidity on basically like the ability of your epithelial cells and your airway and nostrils and filter out particles in particular matter and like viruses and stuff and humidity actually made a big difference like humidity like the higher. The more humid better that was was acting basically able to. You're able to filter out stuff whereas dry. It was like so it does make sense. But I don't know I I just don't know the answer. Your question I'm not sure I when the whole thing started. When the lockdown started I was getting the Sauna really hot and those porn a bunch of water on a nose breathing. Big Long deep is burning fat. But I feel like I'm killing count. All you dirty viruses would take these long deep knows and the whole inside of my nose would be like stinging and everything but I was like. It's gotta be killing these things filth but then you know I was talking to a doctor about it. And he's like well you know I was like I was an author home right. Yeah I was asking him. Was it hostile home or is it tests? Maybe yeah and he was like you wouldn't be able to breathe in temperature would wouldn't wouldn't be hot enough to kill it on my Maybe the way you do the song like how are you doing like because people think about the they just think about sitting in there and breathing? You're breathing the steam hot. I mean earning. But the question is is like you know. There's there's homeo- static processes in these cells and stuff and so is it. Actually I was doing the sauna too hot at one point time. I was doing it at two hundred and ten degrees. Because of crazy layered laird. Hamilton had been convicted. That's nuts did I've done I haven't done. I have like I've I've been to to Rick Rubin's House and we've done like it was like two hundred and something barrels on their die talk but like I I was about to like go to one of his like literally going get on a plane and go to quiet and I'm like I'm doing this expertise thing I'm bringing my son. We're going to be a trip and this was happening in March Right when it all went down I was like okay one day one day Larry. We'll do one table do it. So he gets in over two hundred degrees with a fucking air bike with oven mitts on this crazy asshole is riding in air dynasty. And I say all with all due respect because I love the guy. But he's right. I hear them airtime machine in a fucking sauna bro. I so I did that. Two hundred I bet you because they liked you the same protocol and this was like two ten or twenty. It was so hot like like like I I was. I was like on some kind of mind altering drug show. Like and that's that's the point with those guys. The other thing that happens is and then we'd go into this ice bath and there's like this bath right outside and we're like did all this is and like. I said I was trying to impress. Rick Says Staying. Nice long as they could you back into the sauna and and like getting back into this two hundred ten or twenty degrees on and you feel like it's like room temperature because you were just in this ice bath. It's the weirdest feeling then you do that. Like we did it like three or four times. I don't remember but but I was like I started out the conversation. I was like he chopped proteins and I was like talking science and at the end of the conversation. I was just billing everything. Oh Look Dylan them. All it was just kind of you open up basically saying I don't remember but I wasn't talking science I was GonNa die the Sun's GonNa Explode and can create carbon and it's going to create more life forms. I think I think Gabby gabby Larry's wife she. She has a podcast early. She did she still does it. It's called the truth barrel or something. It was at one time. I don't know the names changed or not but I thought that was so awesome because she named it after like dishonored. Because the truth comes out you just start talking like start. You know it's intense. There's watering anyways. Two hundred and ten degrees I was finding it was bring my throat and I think I was doing a too often to his burning my ears so it was dry for us. So I wasn't I wasn't experiencing not as much but had to like get on the floor because like I felt like my hair was gonNA fall out like it was burnt is so high. So how long hat? So I don't remember we. I mean I was like trying to like what is the benefit of it being that hot though. Is there any benefit to that over one eighty? I mean I think that you could just stay in for so the so the thing. So the thing is that like with most of the the studies that have been done looking at the benefits on cardiovascular health and all in all cause mortality lower twenty minutes at one hundred. Seventy four degrees. But you know if you're if you're if you're at two hundred ten you can't stay in there for twenty five minutes or twenty minutes and I mean I guess. Eventually we were in there I was in there for. I don't know how long and then I'd go back and then go back in there but I would get out and would collapse you. Were actually in there for twenty minutes. Two hundred ten degrees and I would get out and I would go out to the matt out there and just call laps. Yeah that sounds like too much too much. You actually replenishment. Take US liquid. Iv actually yeah liquid visa. A great electrolyte supplements I take sweat. Works POPCORN WHY? I'm just kidding. It's like my I love like boy. I wear a continuous glucose monitor. That thing. We'll go to like one sixty five like just from you know from the corn corn and I'm typically like you know typically like my my meals that are like you know low carb. I usually like I eat more. Like a paleo-ish you know. So it's like meat and vegetables like my meals. Don't get me over one hundred for sure. Most of the time doing like popcorn popcorn will spike it Really bad certain things will spike it worse than others but but that the popcorn Your taste good with the sodium. It's so good with salt and butter L. man so delicious. Who figured out that? It's the perfect food for for movies. We can only eat it in our office though because we have a two and a half year old. A big show. It's like the number one choking. Popcorn is like the number one choking. Oh can you imagine right the colonel? Yeah Yeah I sometimes The the thing about the sauna at two hundred ten degrees to one of the things that was happening to me. I says getting headaches and my throat was burning like the next. I was coughing a lot and I was like. I think I'm fucking up the actual tissue in my throat. I'll man because when you cook a brisket like you cooking brisket like to ten. That's not true. Twenty headaches I think is a sign that you you pushed too hard I was doing. That's intense twenty minutes to ten. Why got addicted to it? Get ADDICTED SOMETIMES. The things that are really hard to do Like just like so in my mind a Mike because it's so hard to stay in there for twenty minutes at two hundred ten degrees it hurts. Everything hurts your skin hurts. Your toes hurt like it hurts. And then so then the next day I would like look forward to doing it to see if I could do it easier again. And then I'm like in this weird loop that my own brain creates which is really bad that I am very addicted to trying to conquer thing. I'm a bit that way. That was the thing and then but then I took a step back. I think I'm fucking myself up here. One eight hundred one eighty s gray alike one eighty Fahrenheit for sure have I have. I told you my tall story. I wanted to tell you this so I was. You Chew Gum I know you do. I remember like after show like Chew Gum right sure. Do you use isla tall. I don't think so. Okay so good about tell you. My story is sure from Birch. It's from the Birch Plant. We were just talking about It's the natural. It's naturally found in so that Birch you know what they're whipping it's from that plant it. Yes it is used as a like. If you're eating it you know I think it could cause like like the. You're with a tall kind of thing effect where it's like too much G I distrust but when you're chewing gum or using toothpaste. These many studies have shown that kills anaerobic. Bacteria like Streptococcus Kochta's mute mutations that cause cavities dental decay. Brillo so so here's my store. Multiple Studies in humans showing this. It's like a big deal so I went to. This is before it was before I had my son I went to the dentist. My dentist is a really great. And he didn't x Ray during cleaning you know mental hygiene thing and and he comes back. And he's like you've got to cavities cavities. I don't even need sugar like you know I've just I've got like a bad oral microbiome or something that I've just for for years or I don't know I shouldn't have cavities because I don't eat sugar but anyways I had because you have cavities throughout the point of no return where you know like you there I guess they penetrate the Enamel a certain amount and they're like you have to have to get them out and so the way I am is. I always like to look into everything before I do anything. It's like okay this is not my field understand. Untold them on like. I'm going to do some reading research and see if I can find if there's any possibility that don't have to like get a filling right and he's like okay. Well if you find anything please send it my way so So then I found out I was pregnant so I was like okay. Well I can't go back to dentist and at that point I I was like looking through everything while my toiletries and everything like what do I have to get rid of. What's in there that could be harmful and so's floride like in my toothpaste. So I was like. I don't WanNA use fluoride toothpaste anymore. And these stories are GONNA CONNECT. But so floyd floyd has been shown. A lot of people are worried about the effects on the brain and the only solid evidence I could find on negative effects of Florida on the brain are in utero meaning pregnant women and the effects on babies and I don't know toothpaste has enough to even do anything but in my mind. I was like nope getting rid of the fluoride I got I got a water filter. That got rid of the Florida. The water and I was like doing all that so I came across this Xylitol Xylitol base so. I started doing research on the tall while I was looking for alternatives. I like Thomson Man. I can't use that crap. I've tried it before. Crows like my Mattino get dirty so I make certain smell worse anyways so so I was like. I've gotta find something other than main because I came across his Zanoto stuff started doing research and then I found all these studies and not only. Did I find studies that like it? You know? Basically kills these bacteria that cause cavities the s mutants pregnant women. That choose eyelid told them by the way the studies were with gum. Not The truth base. The people were chewing gum and pregnant. Pregnant women like were like six months pregnant. That study started six months and they chewed gum all the way up until anywhere between the child the baby being six months and there was some studies that went out like a year and then they met the researchers measured the oral bacteria of the toddlers and then they measured in multiple years out as they became children and the mothers chewing it chewing the gum. It lowered the incidence of the S Tins in the children. Because you know mother's kiss their kids and the transfer orbit area and so they're like they're chewing out of talk on had a positive effect on the child's oral microbiome and I was like puck. Yeah I'm going to do this. I was like I gave myself. Tm J. Like I chewed so much. Silence all gone. While I was pregnant I still like to have some with me right now. But I'm Jay is worth it like. It was like popping. My job was I was eating a lot of Sauteed Kale and chewing gum when I was pregnant and so but it totally fixed itself thankfully so anyways a year goes by have have my son. I've been show Mike. Okay gotta go back Dennis because you know pregnancy makes your teeth worse. There's like all this stuff about you. Bleeding gums bleed. There's like there's some kind of term we're like women get like late. What's that titus or gingerbread? It's one of those two. It's bad anyways so I go back to Dennis. We do the XRAYS. And I'm like Oh you're gonNa tell me about the stupid cavities and they haven't done the research and it goes. He comes in and he goes. I've never seen this before but your calves are gone. And he shows the x rays and he shows me before and after he's like they're totally gone and and I was like that's amazing is it the pregnancy is and you know he's like we get women coming in your after printing worse and the only thing that I did that I could think of is like my obsessive xylitol Gum chewing which I still do and The fact that it does decrease the I don't know how it would affect an already formed cavity but my cavities are gone. So my doctor. My I'll see my dentist is great because he like you know any. Dennis could just be like no. They're still they're like I don't know what the x rays will still look like so I feel like he's a trustworthy guide. Isn't that shifty Dennis right right so that is crazy so the xylitol gum somehow. So you think that what did was affect your the microbiome Of Your mouth showed at all studies showing that it decreases the incidence of I'm talking about staphylococcus mutants remember but there's another one that causes dental decay but it didn't affect any of the good bacteria in the mouth well so so it was like a now. I'm just like it's all stuff a caucus mutants the same the same family that you get from staph infections different stuff. Yeah I mean there's lots of different staphylococcus Blah Blah Blah Blah. Okay so I'll talk. I'm Jay need to get on it. It's awesome like it's I really think it's that gun we've been chewing as Ayatollah. Oh the Nurham. Okay I've been chewing this neuro gum. That is It's gum with nutro. Picks in it utopic yeah sake plank. I was eating a bunch of EC- EC- GCE and Cuckoo cuckoo like capsules. Like the the Cata candidate in the dark for mine. What's in IT L. Fanny? I'll see I was looking for my out because that helps calm. It's a little bit of caffeine B vitamins. I've love it. I love it. I take it before. I do kickboxing workouts. Chew Gum I used to. I used to Sorry with Neuro B. Six and B. Twelve also. That looks interesting. I I used to take when I was like doing long distance running I was wearing like eight to ten miles a day and doing that. Like I was probably about fifty fifty miles a week which is pretty good. You know This is when I was in my early twenties but I would like dose up on these like B. Complex vitamins and I swear I would happen for sure. I don't know if it was like placebo or not. But like be twelve as a big impact on your ability to do work giving so. Oh Yeah for sure research on it but I just know that I used to take them and I felt like a big effect. I don't know B twelve shots. You ever get a show. I did. So the the intravenous vitamin C I. I think it had B twelve in it. Russia B. Twelve shots give you an awesome little boost. Yeah but I haven't done like a specific b twelve shot the stuff's pretty good and I don't feel any like the song high. I don't feel anything so it's no isn't that isn't CBD's posted like also be like calming it relieves anxiety. Yeah you just got to get a good. Cbd like a good CD that doesn't have THC. 'cause I have a few that I've tried from other the the tincture that I take from. Cbd MD and it doesn't get me high at all. But I've had some from other companies where I'd have like three drops full. Oh okay how does it help your sleep? Yes it is the. Thc is required to you know. Different people have different results when it comes to. Cbd and some people find that CBD with THC benefits them more and some people find that it's just the CBD itself but CBD. The company. That I use what I really like. Is They have a bunch of Muscle creams and like stuff. That you rub on the outside of sore muscles that's fantastic. It's really good pantries into the skin and just really good at alleviating soreness and I had so like one of my old colleagues science colleagues was That were measuring some samples from like different. Cbd products and like the majority of them didn't even have much CBD in them at all like. There's just a lot of I mean. I mean this has been shown with vitamin vitamin. You know vitamin supplements as well. There's been so many studies showing even vitamin D supplements. Like it'll say it has ten thousand I you but it only has like six thousand like there's been sampling where you like you go to like walgreens or CVs just whatever random place placing grab the vitamin that they don't have is the concentration in isn't high also those like ECHINACEA. Things like a lot of cloverleaf clover. Because it's not regulated kind of bullshit anyway. Like what does that do for you to Jack? Up Your Immune System. That's buddy always told me that they were all sick all the time. The people there terry interest in taking a fishing to know. I know I haven't looked into the ECHINACEA someone like someone asked me about. The elderberry So so I looked into that and because I was like is that like an ECHINACEA thing but and there's some actual legitimate research. Elderberry has been shown in randomized controlled trials to affect the immune system in lower colouration. And stuff like that you know so are you a fan of a fan of Kabukicho. Used to drink. What is the one I I drink the dark one? Ginger Lemon Darna can't remember the name. Um Tease no I used to. But then they're they are sugar that the sugar in that wants too much of the one that I drink is two grams per serving two servings. So there's only four grams of sugar. The sugar though is what helps the fermentation helps the fungus grow right. I think this is the. Gt1 had like eight grams so it was like twice as much and the other and the ginger lemon I like the Ginger Lemon Law and unlike this one tastes better so ginger lemon does the the one that I'm getting it's like it's founded like whole foods and sprouts and it's not the same amount of active culture though that's the question. I don't know it's in the dark bottle. You want home dark bottles better while the dark bottles better in life because it doesn't permit in the Sun as well doesn't the sun doesn't penetrate okay almost like uv protector got got microbiome. Health is important for function and it really is like like. That's another thing we're calling him. She loves love it do so I would. What's the brand I buy it? Buy It from sprouts or whole mother-in-law laws that we have some here. Yeah it's so delicious too and I love it with meet meet. We've we've been like we have a bunch of Elk Burger. We we ordered online ordering on. No no no no. I'll give you some here. We have we were like you early on. We were just like we freezers. I need to Burger. I need all the work. I'm just so thankful that it's not as bad. I mean I really am as well but I think our government needs to make an adjustment. They need to recognize that. It's not as bad as started opening things up but there's so many people that are just the sky's falling the sky's falling still. They're still saying there's still screaming from the rooftops we can people are dying. People are dying every day from everything that testing. I think that's GonNa make a big difference in become less scared as these as these therapeutics do March which which which they will. I'm sure absolutely but what I really wanted to talk to you. The reason why I wanted to bring you in here. Is this conversation that we just had to talk about. What are the? What are the methods that you can use to help boost your immune system? Keep your body healthy. I think we got it dialed in so vitamin D seems to be very critical sawn if you have it if you don't bath vitamin C. Orally you need a big dose and it's still not going to have the same effect if you can do ivy. You don't need to do but once a week and the zinc zinc let's Quercetin for your and then sleep sleep giant and Mike rebound health. Do you use anything to help you sleep in terms of like meditation. App or do you so I use Melatonin okay. Here's my way I used to not so. I have a history of night terrors. And well it's like when I when I'm stressed out particularly it flares up and it happens like when I think when I'm shifting from one sleep stage to the next where I am asleep but somehow I wake up but I'm not awake and I can still but I'm moving my body and I think that someone's in the room and that they're gonNA come get me and I flew out I scream and it's happened where I scare Dan. Of course he's like in the middle of sleep and it happens in my sleep cycle. So it's like but I've so I started doing. I started reading about this stuff. Like I don't want to like the treatments. Were like Ben's owes on my hell. No I'm not GonNa Take Ben's that's been shown to like cause dementia right so let's of terror terrible yes it. It's very addictive. And then like if you if you come into it I mean it can like you can like go through serious like die. Jordan Peterson just went through all this and literally. Yeah yes and went to Russia to have some sort of crazy medical detox awful. He's still suffering from it. I mean he's been fucked up for like a year. Wow that sucks so. I didn't WanNa do that but there was. There was some studies showing that high dose Melatonin. you know more in the ten milligram range sorry. I'm taking nine milligrams a night and I totally stop having for the most part dances. Yeah like I went through one episode where what happens when someone has a nightmare is like if someone else in the sharing the bed with you like tries to stop you or help like because I'm still asleep. I'm not aware that that's my husband doing that. And I really think someone's trying to get me so I just go into like crazy mode and I like I like somehow like crawled from our bedroom all the way out to the living room and by the time I woke up I mean I had bruised myself I was like how would I get out here. You know like this is like the worst. The worst. That's ever happened to me so usually I just scream and wake up and I think someone's going to get me. Melatonin totally totally stopped. It totally stops it. I measure I track my sleep as well and and I think that you know. I don't know the sleep stage stuff. How accurate that is. I think is very accurate but Duration is pretty accurate. So so what did not executive Tommy like how much time I'm in deep sleep are ordering. Oh that's accurate. I think that the I don't think the sleep stages accurate. Because like that's like you have to look measure brainwave like it's measuring. It's I'll tell you why because I've had multiple incidents when I was nursing my son back when I was nursing my son where he was on a nursing pillow and I'm very relaxed. Of course I'm nursing him right and making oxytocin and I'm like scrolling on my phone reading and it it calculated me as being Rem Sleep and it happened. It happened more than once. There's other times Dan and I don't we don't have a TV in our room bedroom. But when we go travel we're gonNA tell when bad sorely bad watching your show and I'm like totally relaxed in bed and it's totally putting me as calculating as asleep. The Mike you know calculates heart rate and movement And Body temperature. So you know I I like it I do I just. I don't think that it's totally accurate. And during my only real way to measure that. Is Those Little Suction Cup things you put on your head right. I did a sleep study I have sleep apnea so yeah so I had to do that. Do you. Do See papper. No I have a mouthpiece amazing yeah it's a mouthpiece because my father-in-law has apnea and there's a doctor. Dr Karachi and he's very wacky Guy Rope Ian Yeah missiles to write that down. Is that GONNA look them up? Yeah you can find it. Brian Caribbean knees in Tarzana. Yeah pretty sure isn't Tarzan. He used to be out here well. He was in Tarzana. And then I think you might have moved to Sherman Oaks. Anyway you'll find I'll find it all to you. But anyway he devised a mouthpiece it has like a little tongue oppressor and for me. My problem is my my neck is very thick. There it is what is a full breath. Solution C-PAP ALTERNATIVE DOT com. Yeah it's The idea is a lot of people. Have a problem with paps they. It's uncomfortable wearing your face. That's how I felt and so this mouthpiece asleep apnea mouthpieces. Sits in my mouth in the tongue oppressor keeps my tongue from sliding back and closing my airway. Wow so I I was okay. You did go on so I went in. I had a sleep study done. It was bad. It's hard to sleep. Probably when you're in those right like but I did sleep. You know because I was I was sleep deprived. That's what it looks like so see it sits in that little tongue thing pushes down on your your actual tongue was like they'd have to get fit like Yeah you go in there and mold exactly. Yeah it makes a big difference awesome. I've gone places and forgot it in a panic. Like fuck yeah So THAT'S A. That's a huge thing that I because I was like am. I just like freaking out because I'm like not getting enough oxygen or something. But they had me do a pull them or thing that lot of wrestlers and athletes football players. Get it because your neck muscles get really big and when neck muscles get big if you have a big tongue and I have a big tongue when I lay down at closes the airway so my tongue slide. Oh Yeah just associate with obesity. Yes well they get fat. That's one of the ways that they there's operations that they do to Try to alleviate it and they just cut out some of the tissue inside your mouth and then they also cut out your Boyd. Because I wouldn't be able to talk for like a month right if you don't wear. Do you snore? Oh a crazy that when you wear it. You don't snore. Yeah your wife must bub it before it was an also choke. I can't breathe you know because I am bodies forcing to adjust. I remember. I was on a plane once and there was this guy behind me news. A kind of a heavy fellow and he was He was really snoring loud. Who's laying on his back and really snoring loud and then he would go without breathing for multiple seconds and I filmed him and I. I told him when he woke up. I go hey man I go do you know you have sleep apnea. And he's like no go. Listen I haven't to I go. You got to do something about it. I go you hold your breath for long periods of time because really our show you. Yeah so I showed him. He's like fuck and I go. Yeah Dude this is really bad. It's associated with so many different things is associated with high blood pressure heart attacks the risk of all sorts of ailments. Plus you're not sleeping enough. You're not getting real sleep because you're constantly being woken up and shocked into the state of like no. It's really bad it's bad for you and it's bad for your spouse like my mother-in-law has to go. She goes into the guest room to sleep after they go to bed because she can't sleep like really bad. Do you have to do the the I wanted to kill the guy? You've no idea it was like I just stopped like having someone that's nores is like can't sleep. I can't wear my ears are like earplugs first of all. They're not comfortable for me. I've really tiny ear canals. And just like can't some people can sleep with your plug like I just can't just yeah. Snoring is a real issue and it's usually an issue of some sort of impeded airway. Yeah Yeah I'm glad I don't have that but the nightmare thing I'm just the melatonins helped so yeah hope you for sleeping. Oh I mean I think that going basically like having a good circadian rhythm and like bright light exposure in the early morning like it really does help like there was a time when I would you know like I lived in Oakland. I was just in this dark little apartment. And you know like it just wasn't really great for my circadian with him because I would wake up in the morning especially like on weekends and stuff like you know. There's no light coming in and I didn't I wasn't I didn't live in a place that was like I could just go outside. And frolic you know so frolic and Oakland don't really go But yeah bright light exposure. Big Too big. It was like a huge thing and the red light so I have. I do the Phillips you. Where like five o'clock all the lights in our house Go read dot makes a huge impact on my son and his sleep cycle like because Children are really sensitive to light because they don't have cataracts and stuff and so they're they're like you know the Melatonin is not being produced so Like if we go travel or go to my inlaws lights on. I'm like going around the house turning off 'cause I want my son to go to bed at an hour. You Watch do you if you're looking at your screens. Dis Blue Light blocking glasses. So I I have like all the APPS and stuff and most of the time like I turn my my. My phone screen is like down and they have black background and all that. But I don't wear glasses. I just those are great. You should look into the blue limelight because when I actually get a chance to watch. Tv like it. It doesn't happen much because right now my son falls asleep like nine and he wakes up at six and so like shoes. I go to bed really so I'm like wondering when do I. When can I cut the NAP? Out Like googling everything you know just trying to figure it all out so you have to keep napping until three I I gotta like decent more reading. Because it's not it's not uniform. I know my youngest. Never WanNa take naps. She's like fuck off staying awake. Oh my son doesn't WANNA take. He doesn't WanNA sleep ever wants to party all day every day man. He's like it'll start to see he's starts to get dusk and he's like it's still daytime time and I'm like for a little bit. It's GonNa be nighttime soon. What about if you get him? Active exercises yeah. Well it's we used to go to soccer class and stuff and go to the park but it's hard with the shelter in place right now. You pent up energy so we've been doing like yes so I've been trying to like take them you know like we do like hide and seek and run. Run run where where amount. But you know I think I think the bright light exposure for him taking him out in the morning is really important and now that we you now now. I'm able to do that more like I feel safer there so Especially being outside. I don't I'm not as concerned so like I think that's really important. From bright lead exposure is just. There's just study after study. Showing it sets your circadian clock boom. It's like okay. This is this is this is like the morning and your circadian clock starts and then you know so you become sleepy when you're supposed to come become sleepy as long as you're not in tons bright light at night But that's been probably the biggest thing by the way you know what's actually talking about. My Glucose Monitor my continues monitor. We're talking about popcorn and you know the biggest thing that really affected my glucose levels wasn't popcorn was actually lack of sleep really. Yeah big time effect like particularly if I wasn't exercising like like almost pre-diabetic level. Fasting Blood Glucose like when this is this is when my sleep was being disrupted when like my son was like younger. So I've been wearing. My Continuous Glucose Monitor for a year and a half. Maybe two years you wear this. What is it remind minds right here? Oh you have a little patch that you wear on all them. Yeah not diabetic. No love seen a guy who wears one of those but he's diabetic. Yeah I mean I'm wearing it because I'm sort of trying to understand how different foods have different lifestyle changes like. How long have you been wearing? I got it probably right after the last time I was on here. Okay right literally just constantly. Where for years and I've been where. Yeah it's been it's been almost maybe two years almost two years a year and a half but I most the time constantly whereas sometimes because it only it's like the central last for ten days after change it and sometimes I like forget and a couple of days ago bar and then I start like eating the pomegranate because my son loves and I'm wondering what does this do I click but the lack of sleep because he would wake up like I would be getting interrupted multiple times at night like you know where it was like. I don't know he was going through some developmental stage and stand in his crib. And it's like so I was. I was getting woken up multiple times at night for like prolonged periods. Jerry Very Lake Fragmented Sleep and I was nothing changed with my diet. And My Blood Glucose my my fasting blood glucose levels. If I'm might exercise routines dialed in. I'm not like shelter in place you know it's about you know mid eighties And so I was up like I was up to like lane. Fasting Blood Glucose would get up sometimes too like if I wouldn't exercise like one make wake up in the morning and I'm like one zero six seven one nine so big and it was capable. The lack of sleep causes you so many studies published. We did a video on it and like its defects like the insulin secretion sensitivity like all that stuff. It's all being affected. So it's one of the reasons why like shift shift workers like really are prone to type two diabetes. You really are phone so is so important. Poor people has got to be one of the worst things for your body. Nurses like their doctors. First responders anybody's working the late shift. Dan Dan had his appendix removed. Like he so he had this crazy story. But you probably have to go crazy. Is it? Well it's pretty crazy. Actually so he had this appendix thing happened. We were busily visiting his parents in Memphis and it was like Christmas Eve and so he had to go to the hospital. He was like the bad. I need to go to hospital so we went to the hospital. Like yeah you have appendicitis. But he didn't feel comfortable getting. It removed there because there was just a bunch of factors. That wasn't his doctor like up so he got this antibiotic treatment like sent home a couple of days later he got some treatment and then it came back like a couple of months later or a few months later back when we were home but he was like all of a sudden like the first time he had it. He was just like paying. I should go. Something's wrong the second time. He was like vomiting. And like you know. I didn't WanNa like my son was sleeping. It was like two in the morning. He woke me up so we call the I. I call the ambulance just like you know. He's vomiting know if ruptured because it can be serious but anyways these I my whole point was the first responders they came and they were just like yeah. We don't ever sleep like it's like we don't actually. It's just so awful for them. Terrible for you so anybody's working the late shift. God that's gotTa be so bad for you. I used to deliver newspapers so every morning. I was up at five o'clock in the morning and I was also doing comedy does going to bed really late at night and I was always tired. I just would be sitting here. I just fall asleep. That's awful terrible. A lot of a lot of people are sleep deprived a lot. Yeah A lot. Yeah it's huge factor. Yeah well I think we covered a lot today we got. We got a lot in the vitamin D. Information was so fascinating all of it appreciate you very much. You're always an awesome resource. Really Ain't you're awesome and talk to having me back on the Pike. My pleasure anytime. Tell people how to find. You found my fitness fitness tunes. Podcast as well as fitness youtube channel found my fitness website. Foundmyfitness had found my fitness instagram Alma. Fitness twitter all right. Thank you Ronda. Appreciate show by Buddy. Thank you friends for tuning into the show and thank you to our sponsors. Thank you to legalzoom whether you need a last will or a living trust or a advance health care directive. You can do it all legalzoom so many things that you would've normally had to go to a lawyer's office to take care of you can do online. And since legalzoom is not a law firm you do not have to worry about expensive billable hours adding up so take an important step family today. Go TO LEGALZOOM DOT COM and get started on a last will a living trust and more or find out how you can speak to an attorney for advice on the right estate plan legalzoom where life meets legal were also brought to you by Buffalo Trace Whiskey. They have been distilling whisky since seventeen. Seventy three people and they've been named this year best distillery in America. They have won more awards than any other distillery on the planet earth and have balls on the label. It's the only bourbon with balls literally. The Buffalo on the label is not some neutered buffalo so buffalo with a big old buffalo sack. It's an awesome company folks and the right now while this is all going on as pandemic. They're not just making whisky. That's excellent whiskey. But they're also producing high proof alcohol hand sanitizer to aid in the fight against this virus. It's an amazing company. Distilled aged and bottled by Buffalo Trace distillery ninety proof Franklin County Kentucky Buffalo Trace American. Family owned and fiercely independent. And we're also brought to you by the mother fucking cash. The CASH APP folks cash out the easiest way to send money between your friends and family without having to hold that dirty paper and when you download the cash APP from the APP store or the Google play store today. Make sure you use the referral code. Joe Rogan. All One word you will receive ten dollars and the cash up will send ten dollars to our good friend. Justin Rennes fight for the forgotten. Charity Building Wells for the pygmies in the Congo. And thank you to traegergrills my favorite way to cook. I have been using to traeger grill long before it was ever sponsor this podcast is a fantastic grill and it's so versatile you can do everything on it. You could bake grill. You could do literally any kind of Cook and you WanNa do. And it has an amazing wildfire application with fifteen hundred plus recipes. And you can even control your grill from anywhere with the APP. It's amazing an trigger day may sixteenth. That's coming up. It's an annual day dedicated to trigger encourages our nation to grill and celebrate all things traeger and it triggered day sale is may fifteenth through. Seventeenth twenty percent off. All rubs sauces liners visit traegergrills dot com slash Joe and use the Code Rogan at checkout to get free shipping on all orders. My friends thank you so much. Hope you got some good information this. It's always treat to have Doctor Rhonda Patrick. She's amazing and I learned so much as I always do. I'M GONNA have to go over this one again and take notes and I hope you got as much out of his. I did much love to you. All hope you're staying safe Bach.

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Health & Fitness Fact Of The Day: Sauna - 20 Minute Fitness Episode #168

20 Minute Fitness

08:01 min | 1 year ago

Health & Fitness Fact Of The Day: Sauna - 20 Minute Fitness Episode #168

"What is going on everyone? Thank you for joining me for another episode of twins minute fitness once again. I'm Charlie I'm with with another one of short value packed episodes. I'll talk today. Is the sauna many of us light to unwind and relax in the sooner but all that any health benefits associated with this before we take a deep look into this a massive? Thank you to sponsor shape shave of building a three D. bodies cutting scale. That will seriously help you to track your progress so check it out at shame. Scale DOT COM. And don't forget we all need. I'm isn't echoes. Well just say Alexa. Play Health and Fitness Fox today by twenty minute fitness to listen to all of these shorts episodes according to Harvard health publications. The mayans you sweat houses three thousand years ago for ceremonies and for good health and we still use soreness today. In fact one and three people from Finland used the sauna. But why is this for lots of people as I said but I I introduced topic? The store owner the hot tub steam room. It's a place to relax but the health benefits before we tackle this a few quick facts about the sooners or what. I'm considered sworn in this episodes so on talking. Finish source that a very dry. They have humidity levels just about ten twenty percent and they keep the temperature around ninety degrees Fahrenheit at floor level up two hundred eighty five degrees Fahrenheit at the top of the room and water drains for the floor to keep things dry a naturally in conditions. Like this a personal start to sweat profusely and in one source national alone. It is not uncommon for one person to lose a pint of water but obviously you might notice it because it's evaporating so quickly. Several studies found Sauna bathing be associated with better cardiovascular and circulatory function when you remain disorder your heart rate increases and your blood vessels dilate which increases your circulation. Nearly doubling the amount of blood pumps permitted and this is not too dissimilar war happens. We knew doing moderate low impact exercise. Your heart can start beat from anywhere from one hundred to one hundred fifty beats per minute and this is obviously the cardiovascular benefits. You get fitter because you training. Your heart is a muscle overseas working. Pump blood foster on in Bali. And if you're already getting out whilst you're in the sauna than you obviously gets cardio-vascular benefit from this as well as you would from exercise on the increase circulation may help reduce your muscle. Soreness Improve Your joint movement. And it can ease authorizes pain doctor. Rhonda Patrick is a PhD in Biomedical Science and an expert on nutritional health and she's also been a guest on Rogan's podcast. You can find this on any plan or Youtube and I strongly suggest listening to this episode. If you're interested in this topic and she's a massive advocate for Saunders has covered the health benefits of Sauna quite frequently so she predicted that the maybe link between the sooner and all cause mortality which Jari Lau Canada pronounced. That ride later added some validation to jowly louder is a PhD at the University of Eastern Finland co-authors. They investigate the link between Sauna bathing and the risk of southern cardiac death. Fatal CONNERY HEART DISEASE. And all cause more mortalities if he will die from cancer cardiovascular disease etc and they look to the group of two thousand three hundred fifty middle aged men from around the ages of forty two to sixty in eastern Finland and there is also shown that is also following up with the subjects on twenty average is twenty one years one hundred ninety sudden cardiac deaths two hundred eighty one fatal coronary heart diseases. Nine hundred twenty nine deaths from all causes and competitive men who reported one sauna bathing sessions per week. The risk of sudden cardiac death was twenty two percent. Loa for people that were doing two three sauna bathing sessions per week and sixty three percent lower for four to seven sessions per week. The risk of fatal coronary heart disease also was twenty three percent lower for two to three bathing sessions per week and forty eight seven hour for forty seven sauna sessions per week compared to someone. Who's doing it once a week and for all cause mortality mentioned cancer cardiovascular disease etc so automating two to three times per week was associated with a twenty four percent lower risk and four to seven times per week. A forty percent reduction risk compared to only one bathing sessions per week. It also showed the time spent in the sauna seem to matter as well. So compared people spend eleven to nineteen minutes in the SORTA PEOPLE Spent nineteen minutes in the Sauna on people's Fed less than nine eleven minutes in the Sauna and they found that the compared to the people who spend less than a mess in the saw the risk of sudden cardiac death was seven percent low. Other people spent eleven to nineteen minutes in this owner and fifty two percent last possessions lasting more than nineteen minutes and there were similar associations seen for fatal coronary heart diseases well but not fool cause mortality events so here we can certainly say correlation between songwriters zero increase on right to vity. I'm better cardiac health doctor. Rhonda Patrick also touches a thing known as heat stress which is a stress much like exercise that activates stress response mechanisms and one such response from heat stress in particular is the activation of heat shock proteins. Which are a family of? Holly homologous chaperone proteins so these are also activates when you exercise as well and these proteins can limit the consequences of damage and also facilitate your cellular recovery. So Dr Patrick knows when thinking about aging at a molecular level it's an accumulation of damage to cells which is why we age. I'm part of this. Damaging is in proteins that we make and when have heat stress? These heat shock. Proteins can be activated for up to two weeks later so that's helping to prevent damaged or the proteins potentially up to two weeks time so she's hinting at some sort of correlation between activity and increase longevity of life in the interviews. Where Joe Rogan also talks about how he feels after? Sola session say feels great sense of alleviation of life's worries and Dr Charles. Reysen is a professor at the School of Human Ecology at the University of Wisconsin Madison and he examined the effects of heat stress as a potentially therapeutic intervention major depressive disorder and not raisins colleagues have demonstrated promising evidence that a technique cold whole body hyperthermia has potential for real world clinical efficacy as a tool in the fight against major depression and doctor. Rhonda Patrick Goes on to say that whole body. Hypothermia is not too dissimilar from Sauna era. I the medical use of heating the whole body to achieve an elevated temperature for therapeutic purposes in Dr Raisins randomized double blind study which is published in two thousand sixteen. It was showing the single session. A whole body hyperthermia. When you call the temperature was elevated to thirty eight point five degrees Celsius. It produced a significant antidepressant effects and people have major depressive disorder compared to a sham control. So it doesn't pay just from what we cover today. The sole owner does have numerous health benefits cardiac benefits potential jeopardy of mice. Also giving you you can even the workouts in a sense and it can be therapeutic as we've always known but obviously before sessions. We'd recommend you make sure you're properly hydrated and if you had a low blood pressure demean courage to speak to a doctor before Sony us so I hope this episode has helped shed some license for the health benefits of the Sauna. I didn't know about them all myself. I I do. Try Get in about three or four sessions a week though many for the therapeutic properties and it makes me feel great like Joe Rogan said so give it a go see if it works for us. See if you feel any benefits all sorts of all your life. Stress can dissipate for just a moment in time catch very soon in the next episode of twenty minute fitness.

Rhonda Patrick Joe Rogan soreness Finland University of Eastern Finland Harvard health Alexa Fitness Fox Youtube sooners DISEASE Hypothermia Bali Jari Lau Canada Saunders vity Dr Charles
Dr. Rhonda Patrick | Is Your Diet Right for You?

TRAINED

26:04 min | 2 years ago

Dr. Rhonda Patrick | Is Your Diet Right for You?

"Hi. My name is Ryan Flaherty on the senior director of performance at Nike. I trained some of the world's best athletes. Like, Russell Wilson Marcus mariota. And Serena Williams at Nike. We believe that greatness is inborn it's trained. Trainings, more than just a workout each episode. We'll bring you conversations with leading experts will be called the five facets of training movement recovery, sleep, nutrition and mindset today, we focus on diet and our complicated relationship to nutrition. You're listening to train presented by Nike. What I really have noticed is that when I do like an eight or nine hour time eating window. So I'm fasting for fifteen or sixteen hours. And I go for a run my performance is completely enhanced where I mean, I get to the point where I usually stop. And I just I can keep going another couple of miles. That's doctor. Rhonda, Patrick, founder foundmyfitness, blog and podcast. Dr Patrick is a scientist nutritional health, the brain and ageing today, she and I discuss how our current eating habits can affect our bodies in the long run. Before we hear from Rhonda. I wanted to tell you about something that happens to me all the time here at Nike every day at the office. My co workers always asked me tons of questions about training nutrition. People stop by my desk and say things like can eat this or should I be intermittent fasting? Even at Nike where people are so invested in training, even they find it hard to keep up with the latest information just last week. I was walking by my coworkers desk, and she had this fish oil. That was sitting by our computer, I was curious. So I asked her a few questions about it. How come you picked this brand? What are you hoping to get from it the way she answered reminds me of what I encounter a lot in this industry. She actually wasn't totally sure she knew that fish oil was good for her brain. But she didn't know exactly why she was taking that type of fish oil or what she wanted to get out of the supplement. When it comes to nutrition and supplements is not just enough to say I want to eat better. It's important understand. Why you're committing to a specific diet or why you're taking a supplement, and what you hope to get out of it. It and how you supplement really depends on your specific needs through blood work and a bit of research. You can find out exactly which supplements worked best for your body. So take the time to understand why you're taking supplements. It will help you get the results you're looking for. We'll dive into some tips on supplements and a whole lot more with Rhonda Patrick. That's coming up next. His doctor. Rhonda, Patrick, she's a biochemist who studies the link between nutrition, and gene expression, she more than anyone. I've met knows that the way we eat really does affect our bodies, and our performance we discuss and debunk latest nutritional trends and how we can accurately measure our health Dr Patrick thanks for coming on the show. My pleasure. So having your background and in with all the research that you've been a part of in red in speaking scientific community. How how do you kind of like how do you stay up to speed with that? And then also how do you kind of allow yourself to have a break from your mind racing about, you know, all of the the new research and kind of what's going on nutrition. Well, a lot of what motivates me is in selfish reasons, I'm actually very interested in in my own health, and and you know, trying to extend my health span, which is the the youthful part of my life. You know, I don't want to, you know, live a long time. It ll be old into crap. It you know, so some largely motivated by by selfish reasons. And so you know, because of that I'm I'm constantly looking. In the literature for you know, the latest research, and I actually enjoy it. You know, there is there is a point where you kind of have to late you can go on forever and and drive yourself into this loop. And so you kind of do have to chill out. But actually now it's it's a lot easier for me to die because I because I have my son, and it's it's just a complete shutdown on my brain that my my my science, brain, great advice, so supplementation. It's as a trainer, I get that all the time. Everyone is looking for that magic pill. Right. I mean, they're looking for something to help them. Give them a kick start in their in their training kind of journey from a supplement standpoint. How would you recommend people? Go about kind of understanding what's right for them. And what isn't there's so much in the market. I mean, I I can walk through a vitamin Shoppe and walk out with about two thousand dollars worth of supplements. Based on all the research. That's out there on what what is beneficial for you. What would you recommend people in terms of their starting out in supplementation? Yeah. I think that's a really it's a it's a difficult question to to address without like you said. Being being scientific about it in quantifying something in measuring, you know, a variety of biomarkers to see, you know, potentially where you can fill the gaps generally speaking, you know, there there are a lot of supplements out there. And unfortunately studies have shown that a wide variety. And actually a lot of the supplements happen to be not actually they don't actually contain what they they're supposed to. So there's so that's one thing you really have to find reliable manufacturers. I think you know, that's that's that's very important is a good place to find those like is there list somewhere? There's is there a certain kind of designation on the bottle that would help be. I mean, there there are there are certain guidelines that can help like, you know, if if it's NSF certified, you know, that that's, you know, at least to some degree, you're having, you know, a company come in and look at their sanitary look at making sure that they actually do contain active ingredients. And then there's another one for fish oil. It's called the international. Fish oil association, and they they measure things like oxidized fat different potential contaminants. Like mercury you know, things like that. But sorta to address your question about, you know, how how does one figure out what to supplement with you know, I think I can tell you what I do. And what I do is. I look, you know, I I take a multivitamin just to kind of feel some of the gaps. And I and I do one I take one that doesn't have like reasonably high levels of everything, you know, because sometimes you find vitamins that are just like crazy percent RDA. Well, why do I need five thousand dollars that have the, you know, and then I take vitamin d supplement. And I take fish oil. Those are like my core supplements things like that. And I've noticed a big difference for me. It's it's definitely helped me. So for me. I just always start with like have you had your blood tests? Like have you had blood work done and start there? Because a lot of us. We don't know what what are by is already getting from food. We don't know, you know, just because we've read. That, you know, iron or vitamin d is something that that is, you know, research shows is really beneficial. We may be okay there that you know, there's other may full of acid where we're we're low. And we, you know, so I I think it's just blood work tends to I feel like should be the first place to start and vitamin d is one of those. You know, this this things that you can measure, and you should measure definitely before supplementing and after supplementing as well to make sure that you're in the right range. Yeah. So being an athlete in my past train, lots of athletes and then throw my twenties being really competitive now into my thirties. I I've hit hit a point one hundred percent where I'm just way more focus on longevity for performances like he I want to be efficient in and move well and whatnot. But I think I'm really focused on just lifespan. Like, you said I wanna make sure that I'm not sick. And can't walk my old age. I want to be able to be active within have really sharp drop off at the end is the goal when did that shift for you? When did you start focusing on on your longevity? So right out. In college. I was very young in my early twenty s you know, I started working in a Asian lab at the Salkin suit for biological studies in Hoya, and it was you know, there's moment where you know, we were working with worms nematode worms as a research model because they live about two weeks. And so you can manipulate all these genes, and humans have a lot of homologous genes that are very similar to the worms. So you can like I one pathway insulin, signaling all those things, you know, worms have believe it or not. So you can manipulate all these genetic pathways and change the lifespan of the worms and there's one pathway the insulin signaling Jeff one pathway where you tweak it just a little bit. And you can take a worm from living fourteen days to thirty. So you extend their lifespan by hundred percent. And I was doing this myself and seeing how the worm was fourteen days old usually that was dead. It was it was literally comparable to like a two day old worm where it was just. Young and moving and and just seeing that and doing the experiments myself, something just clicked in my mind. Whereas like, holy crap. This is amazing. Like, I want to be like this like I want. I want to be healthy. I want to be younger when I'm older and look things you can manipulate genetically. We know a lot of things in our environment in our diet or lifestyle affect a variety of genes, including the insulin signaling and Jeff one pathway. So I kind of at that moment had this little Hamam in my in my mind. Whereas like, wow, like, we can actually change the way we age, and it will make a huge difference in in our life. So and just for anyone that doesn't know. Can you just help define one? Yes. So is Jeff one is insulin like growth factor one. And it's essentially a very powerful growth factor that is allowing cells to grow grow grow grow grow. Is there any studies in one today in humans that you're excited about this? Lots of steady. Yeah. So I mean, there's one of the largest clinical trials that has been published today that is looked at basically meat consumption and its effect on all cause mortality and cancer related mortality found something very interesting. And that was that again like many other studies that people that eat meat to have a higher cancer specifically cancer related mortality as well. As all cause mortality. But what was interesting is that when they looked at the data, and they looked at all these other, you know, lifestyle factors. What was found was that meat consumers that did not have any other unhealthy lifestyle factors which included being obese being sedentary smoking or excessive alcohol consumption. So if they didn't have any of those things that they were healthy active, not smoking than their cancer mortality all cause mortality was just like the non meat eater. So they were they didn't have that increased defect. I think that's the key exercising. Really? So. But if you're someone that's overweight obese. Not looking to work on that you might be better off being vegan. Honestly, if you're a smoker. I mean, really if you're a smoker, you should quit smoking like that like, but if you're not going to quit smoking, you might be better off being vegan. So that's kind of my take on that. I think that's great. I think that's a great way to put it actually which kind of leads us into that a little bit, you know, animal protein in eating that way. Going. Can you talk a little bit about the ketogenic diet and your background within which you know? Yes. I I would say that we don't really have any day that long long term data and humans that suggest. It's like the best diet for longevity. It it's very possible that it might be. But we don't really know, you know, little there's a little bit of a risk there. There is some evidence and animals that it's really can possibly even increase lifespan or health span for sure it certainly is is good to lower insulin signaling because you're limiting your carbohydrate intake, which is the main source of glucose and say. You're really not. You're not getting that constant insulin response. And that is something that does regulate aging we know for for sure. But you also have to realize Cajun diet is a very high fat diet. And you know, I know there's a lot of different perturbations of this diet. You can kind of modulate it in a certain way, where you're you're at least trying to get some greens. And you know, some, you know, you're getting the fat and maybe not as much protein in this probably lots of ways, you can sort of modulate it. But ultimately, it's important to realize that that, you know, people due process micronutrients and macronutrients differently and fat is probably one of the biggest dietary factors that that varies from person to person how we metabolize it. It was thought that you know, like because before you know, the pre industrialization before we could like, you know, eat Florida oranges like in the winter. And in whatever, you know, that that you're just sort of beholden to your. Geographic location for the food that you're eating and whatever food was growing during that time of year is what you're eating. So, you know, depending on where you live if you were in more northern Europe, you're probably getting a lot more fat during the cold winter months, and you know, versus like Asia or there's a lot of carbohydrates, basically. These things vary from person to person and for someone that is going to experiment with a diet like the key to genyk diet. I think it's probably smart if you know, you go head measure a variety of blood biomarkers to make sure that this diet is totally wreck in your system. Through the break. Rhonda will take us through lightning round on today's trendy diets and stick around. The Nike training club app gives you unlimited free workout and holistic guidance from Nike experts get fit with a variety of drills from strength and endurance to mobility and yoga also if you don't have enough time to get to the gym app has great workouts. You can do from home hotel room or anywhere. You've space to me. Download it now on both Android. I always. So can you talk just to into intermittent fasting a little bit and your recommendations for using it? Sure, there's lots of ways to fast and intermittent fasting. Typically refers to I would say in humans something that is mostly long longer than twelve hours. So twelve hours up to like, you know, maybe forty eight hours is typically like an inner minute fast. But there's also prolonged fasting which would be more like a three four even five day fast. And then there's something called time restricted eating which adds a component of circadian biology, as well as the internet fast to it where you're basically focused on eating all your food within a certain time window, for example. Let's say ten hours, which means you're going to be fasting naturally for fourteen hours right since there's twenty thousand today, I think the place that I like to start is with time restricted eating because it's easy. It's easy to do. These are way to live to. I mean, it makes your life so much easier when you have to plan out eight meals a day, you know, right on the time restricted eating in addition to the fasting. There's this whole circadian biology component which is really important because you know, every cell in our body is on this little clock that including all of our metabolic enzymes. So there's you know studies that have shown for example, if you take men new give him the exact same meal in the morning or in the evening, their insulin response is much better in the morning versus the evening. And so there so you see you're basically more insulin insensitive in the evening versus the morning. And that is because the first time you eat the first meal that you eat you actually start the clock of your metabolism enzymes. So so basically there's that whole component of like okay eating during the optimal time. So that your metabolism is at its best like that's important. And then there's the whole okay when I'm not eating I'm fasting. So I'm getting the whole internet fast benefit as well. So you're you're you're letting your body rast you're letting your gut rest what I really have noticed is that when I do like an eight or nine hour time eating window. So I'm fasting for fifteen or sixteen hours. And I go for a run or do some sort of endurance exercise fast. Ed, my performance is completely enhanced where I mean, I get to the point where I usually stop. And I just I can keep going another couple of miles like on a run, and it's very noticeable in. It's happened, you know, probably five or six times now. So that's kind of like a fun little tip. I liked when I'm trying to like, you know, improve my endurance. Sure. Not high intensity, but my endurance. And then I'm eating, you know within my circadian rhythm. When I'm supposed to eat, which lots of data has shown that improves a variety of biomarkers of, you know, you know, glucose metabolism and fatty acid and tablets in, you know, cluster, all triglycerides, all these things are improved. So I think that time restricted eating is a really good. A place to start and I've had a lot of people. And they've said they've done tried everything they could to lower their fasting blood glucose levels and nothing worked including a genyk diet. And until they started doing time restricted eating that that was the only thing that started to work because. You know, it's one thing to like to focus on eating the best foods and trying to get your nutrient density, and, you know, not eating refined foods and all that. But what's beautiful about this this diet? And you can you can actually even for example, put animals on a diet that they're eating like terrible like an MR standard American diet. But you make them eat within this, you know, like nine or ten hour window, even twelve hours. And they is they still will lose way. They you know, basically it improves their metabolism. Even though they're eating a crappy diet, and I think that having a person and telling them to like restrict other food to like nine or ten hours or eight hours, if they're really wanting to focus more and fat loss is a lot easier to do and more manageable. And as they start to notice results people start to naturally start eating more healthier or not cool. One one of the things I was gonna ask you real quick on that. I notice a little bit for for men. It seems to be pretty effective pretty quickly for women. Sometimes they don't respond as as. Well, I don't know if there's a hormonal issue happening there d-, do, you know, should they try to shift their window? They're not not finding that. They're they're seeing the kind of results that they're hoping for you bring up a really a very interesting point because not just women, but actually people that are severely over- overweight. Obese may potentially have hormonal problems like hormones that regulate metabolism. And things like that in general may be completely disrupted, and it seems as though a prolonged fast is what's required to really even possibly even shift their metabolism Bassin's reset. Yeah. And what's interesting about the reset is with a prolonged fast, and one of the reasons I'm super interested in it is because lots of studies now from from vaulters lab have shown that essentially what ends up happening when you're doing a prolonged fast is that you're basically, it's a very strong stress on the body. And typically when you're doing something like a shorter fasts like an internet fast. You basically, it's it's enough of a stressor where you start to activate. Process called a tough Aji where you're clearing away damage stuff inside of your cells, basically cleaning out the trash well when you when you make that stress strong enough, you kind of shift into not only clearing away the damage stuff inside the cell. You actually just kill the whole cell damaged cells, gone organs, essentially, shrink like completely shrink multiple organs. Like, and the reason they shrink is because all these damaged cells are being killed in it activates stem cells like like, very profoundly like sixfold, and the stem cells and rebuild the organ with completely brand new young healthy cells. It's amazing. And so you get this shrinking, and then this regrowed of organs, and including the brain after after this this like fasting, mimicking diet and also five day fast. So there's just its applications. I mean, you started off with intermittent fasting and trainers. And it's like, you know, I it's one of the it's one of the fields that I'm most excited about. For a variety of reasons, performance wise, and then longevity wise. But but yeah, so I'm I'm interested in doing it for myself for just the re growing of organs like the. Yeah. Like, literally, the whole organs shrink. I mean, if you look at the day that you see it's just like, whoa. That's. Somebody's. Oh, that's awesome. So maybe for people who are just introducing themselves with first time they've ever done any time restricted eating or intermittent fasting. How how would you recommend the work their way into it was a good like on boarding process for people who are new to it or struggling with it probably starting with the twelve hours. You mean believe it or not most people think they e- all their free within twelve hours. But but studies have shown that people actually within more like fifteen hours. So so I think that, you know, for some people starting starting within twelve hours, you know, you can start there. And then you can move move down to ten and then even nine dollar for within nine hours. And the other thing is that studies have also shown that even if you take a couple of cheat days. So like, for example, two days a week like a weekend where you you have like social activities, maybe that are happening. A little a little bit later would be outside of your nine or ten hour eating window that it's actually okay. To to take those cheat days. You still have a lot of the same metabolic benefits as well. So it's not like you have to like lose your mind over soc. Social event road. And then the other thing is is that you can also even shift. You're you're if you're if you're, you know, have a lot of social events that are happening later in the evening, you can shift your time window a little bit later. So so instead of eating your first meal at noon three or something. Yeah. Or or instead of eating your first meal at ten do it at noon the back. Okay. Personal kind of for me is is sugar. Both my parents passed away from cancer. You know, when I was younger. And when my mom was was diagnosed the first thing, I went to her first appointment, and and we were told by the doctor about removing sugar from her deep completely right off the bat was the first thing he he wanted her to do can you talk to the effects of show sugar on on just absolutely everybody. And why it's important to to think about removing it from your diet completely. Yeah. I you're talking specifically about refined sugar. I am Dom. Yeah. Refined sugar. You know? There's been a variety of publications now that have shown that it's just it just reeks. Havoc on health for a variety of reasons. I mean, people that are drinking these sweeten sugar beverages. If you look at age match controls that don't drink them, and you correct for all these other lifestyle factors, basically there, they biologically look, you know, five five to ten years older, and they're like the same age chronological age. You know, there's studies showing that it affects, you know, testosterone which is very related to performance. There was a study showing that men that took twenty five grams of refined sugar and like an hour later there testosterone drop for. It's causing your tasha and go down. So you're talking about it's increasing biomarkers for for aging for cardiovascular disease for cancer. It's all about it's all bad. So we're gonna do a quick lightning around with you. I wanted to touch on a few diets and get your quick thoughts on who they're good for. And why so we'll start with Kita genyk diet. Well, I think the ketogenic diet could be good for a variety of people that are interested in losing weight. Maybe even having endurance performance benefit benefits and keeping their blood glucose levels, you know, lower. But you have to measure biomarkers, you make sure that those things are all, you know. Okay. If you are doing that sort of diet one hundred percent paleo paleo in that's kind of actually a little more of the diet. I follow I would say, generally speaking. I think paleo is good for people that are definitely active, you know, physically active and people that are not obese or overweight or not trying to lose the way. If you're going to eat animal, meat, generally speaking. I think that you need to get off your button move vegan. I think the vegan diets you gotta make sure you're getting. All your micronutrients iron, your omega three fatty acids, or b twelve vitamin d making sure you're getting all those things, but also people that are smokers, or, you know, obese morbidly overweight. Don't want to you know, lose weight. Studies have shown maybe you know, vegan diets may actually lower your your your risk for cancer. Okay. So I would just say kind of fasting, but I want to include like intermittent fasting and time bound eating. Yeah. The time restricted eating. I personally think everyone should do it. Yeah. I think that there it there's benefit everyone period. You very much. This was like it talk to you for ten hours. And I think so many people are gonna get a lot out of this. So really appreciate your time. Awesome. Yeah. My pleasure. That was a fascinating conversation. Usually, I would have quite a few takeaways for you guys. But today, I think just the one that really stood out for me. The most powerful one was was time restricted eating. Not often at all that that something comes through in nutrition where a scientist or nutritionists will will stand firm in any one method. Train is produced by Nike training club. Pro to join the premier network for fitness professionals everywhere, go to Nike dot com slash MTC. Pro the best of Nike exclusively for trainers. Conversation next week is with Sherry Ma asleep expert who studies the way athletes sleep habits, effective performance is then. Then. Consult your doctor before engaging in an exercise program of any kind, especially if you have a medical condition use good judgment and common sense about your own fitness level inability when engaging in a training program. Something doesn't feel right stop immediately and seek medical attention as necessary.

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EP137: The Science of Breastmilk with Dr. Rhonda Patrick

Babes and Babies

1:14:51 hr | 6 months ago

EP137: The Science of Breastmilk with Dr. Rhonda Patrick

"I am a proud military spouse and have one nineteen month old son and pregnant with my second I work part time from home in real estate. I. Am Jamie and I, am a rock Mama. Welcome back to the Miraculous Mama's podcast I'm your host Elizabeth Joy, and we believe in empowering women through storytelling an education and today is going to be educational because I have doctor. Rhonda Patrick on who is a complete be A. She's awesome. I've been falling her for a long time She's so smart and we dive into the Science of Breast Milk and I'm super excited share this episode with you because it came out I got an interview her at a time when. I thought that my nipples were falling off and breastfeeding has been a huge struggle for Jovian I because she has a tongue and lip tie, and now we're going to therapy and it's just her latch hasn't been Kirk. And so breastfeeding has been really really tough and and I knew it was going to be hard from hearing from other people. I, mean everybody that you talk to you thirds. It's not. Just, something that comes easily your babies learning you. You're learning your baby, your body has to make. Some changes and there's a lot that comes with it and so I knew that it wasn't gonNA come easy. But I wasn't prepared for dealing with an oversupply and a baby with the tongue and lip tie and just you know she was in the nick you for the first week so as pumping. and now. I feel like we're getting into a good routine and it's becoming a little less painful. But It was so good to hear the like hear her talk about. The Ben of the benefits of breast milk because. I know that there's those nights when you're exhausted and you're pumping or you're feeding and you're you want to give up and. I I had that thought before too I remember thinking I was just so tired and I'm like man it'd be so much easier. If veto could just give her bottles I don't have to like. Pump or worry about it. So he could get up in the night there too and And it was just reassuring hearing the science behind breast milk and I learned so much because. It's so amazing what our bodies do and how we are breast milk changes and just all the. I guess I don't know the right word I guess ingredients just all the factors in it that are beneficial to you and the baby. So she's going to educate us today on that and I can't wait for you guys see her interviews I'm going to get right to it. All right, everyone I've Doctor Rhonda Patrick here who I'm super excited about I've been following her for quite a while and she is a doctor and biomedical science and she's an expert on nutritional health and I've loved following her because she comes out with so much information. She's that person at dives in deep into fact since statistics and the science and just gives it to you real and so I'm so excited that she's here to talk to us about the science of breast milk. So thank you so much for coming on. Elizabeth for having me and as I mentioned earlier when we were chatting. A. Huge congratulations to you You just had your daughter. Was It ben like three weeks not even yet right not even been. Two and a half I feel like it definitely starts to go into a blur. So she was born on. September first. Yeah I mean the first couple of weeks or kind of like you're in a cave to because you'd like don't go outside. But like just a little background about myself, you know I am a scientist by training. Not a medical doctor. So I have a PhD in Biomedical Sciences You mentioned I've done research on aging using little nematode worms looking sort of the genetics of aging done research on cancer. And Cancer Metabolism. at St Jude, Children's Research Hospital which is where I did all my graduate work research and then I went on to do postdoctoral research in nutrition and metabolism where I did more work on the clinical side. Looking at how micronutrient deficiencies can affect metabolism can affect. You know basically the way you age and. So you know I. At that point sort of took A. Different Path from doing you know bench work and. Research and science at the bench and I decided to to get more into the communication aspect of it where I communicate science behind a variety of what I think are low hanging fruits, things that people can. Apply in their lives now to have a positive impact on their health mental health physical health have an impact on the way they age disease prevention and things like that. So that's that's my passion But three years ago I became a mother I gave birth to my son almost exactly three years ago so. So, of course my. My interest. Are are still an aging, but also now sort of shifted to child development. So that sort of a more more focus of your podcast is. yeah. Well, when you talk about aging I feel like that's obviously a whole nother episode but I know any mom's listening their ears perk up there like aging. Do you have secrets for like not aging you know 'cause there's so much information out there but I mean you dive into the micronutrient deficiencies which I mean again, that's such a wide topic, but you see so much just even in environmental change in our soil and so many different things that are affecting every single aspect of our lives down to now even breast milk. So the health of the MOM. I listened to your video which was fascinating because. You know it's amazing how resilient our bodies are our babies are. And how we're still. They're able to get the things that they need, but not all food is created equal. Yeah. You know. So the first the first food that a baby gets is ideally breast milk and I went before we talk. About a lot of the benefits of breast milk just sort of briefly mentioned that you know none of this is to diminish the hard work of mothers that have formula or partially form the Fed infants I mean there's You know there's there's many reasons challenges to some women who unfortunately can't breastfeed and so it's just important to realize I. as you mentioned earlier, you know the humans really can adapt and not only that but thrive in. Broad range of conditions. So that's not to say that you know babies that were that were Formula Fed Joan Excel right. So this is something I think. I'd like to mention sort of upfront. Absolutely. But Breast milk, it's it's it's very different from from you know cows, Malcolm, there's lots of really just amazing components to it. You WanNa probably the the most interesting aspects is the. Their breast milk has something in it. That is it's a complex indigestible sugar. It's called the human milk oligosaccharides or HMO's for short. Like two hundred different HMO's in breast milk and. They are. So it's basically a third most abundant factor after knock toast and fat. But they can't be digested by the baby at all and yet it's like the third most abundant factor and milk isn't that interesting right? Why is it there? How it has a very special purpose of setting up and feeding the infant gut microbiome, which you and I were chatting about a minute ago. So the bacteria in the gut. Do. Quote unquote eat these HMO's they ferment them and The. HMO's. Help to. Basically ward off any potential pathogenic type of bacteria that can grow and they really just. Help. The what's called commenced bacteria or the healthy bacteria in your gut flourish. So that is super cool you know that. You've got this these these complex indigestible sugars. In your breast smell that are they have the sole purpose of just setting up that that Gut microbiome and your child. So you know, and the other thing that they do is is these bacteria when they metabolize them, they create these metabolites that are called short chain, fatty acids. and the short chain fatty acids are the complete, their the direct metabolite of you know the bacteria in the gut fermenting these these sugars and it's really interesting because the short chain fatty acids. Act as what are called signaling molecules in the body. So they get into the bloodstream of the of the infant and they they help to regulate the immune system. So they actually like act like orchestrator to help. Determine what types of lymphocytes t cells the the infant will have? Really. Crazy It does the same thing in humans as well. Short chain fatty acids. but I would love to have you answer really quick why the Gut microbiome are is really important just for the people listening who maybe don't know too much about. The Gut or the importance of having good bacteria why is it so important for infants to have good gut microbiome. Well, one of the really important things is it act that gut. microbiome does play a major major role in helping regulate the immune system and that's really important early on. You know. Setting up that good microbiome is is really important early on for preventing a variety of autoimmune. Diseases. Asthma. Eggs, my topic, dermatitis other types of autoimmune diseases. That can you know have a an onset a little bit later in life The reason for that is because those metabolites I just mentioned that are generated from the HMO's these human milk oligosaccharides said a present in breastmilk. Those short chain tragedy acids. Start to increase the amount of a certain type of T cell. Called regulatory t cells that basically. Tell. Your Body. You know to the. Tells Your Immune System to recognize your your body as its own self and not something foreign is a part of the you know auto immune disorders is that your immune system starts to attack your own tissues and so in the not leads to arrive autoimmune diseases and so the the regulatory t cells stopped your body doing that and what helps make or increase the number of those types of t cells are. Basically, your your gut bacteria can regulate that through the production of these signaling molecules very very. Elegant System about something. That's really important particularly early on. Gut microbiome also plays a role you know in. Brain function as well. There's like a direct line. There's a direct nerve called the bagel nerve that is in the gut, and he goes all the way reaches to the brain, and there's been a variety of studies. Now, showing that the types of bacteria in the gut can stimulate the bagel nerve endings on the bottom you know the gut region and that can affect brain function. It can affect things. Zaidi mood. In behavior things like that. So There was a really interesting study I. Remember this was published right around the time that I was nursing my son. A pretty. High. Grade probiotic supplement called visby bomb and you can get these sachets by the way. I don't have any affiliation with this company but. You see they they do fund some research, and there is an interesting clinical study published where women that were nursing that were taken this probiotic Sachet Sachet because it's a little packet. And you can put the packet into your yogurt or you can just you know basically. Put it in your mouth and then chase down with some water which is what I did. I did take take them when I was nursing. And the it's it's it's got about four hundred and fifty bill. Types of back I'm sorry four, hundred, fifty, billion bacteria and there's about six different species an. and. So it's really much higher than any type of probiotic pill that you you find out there on the market and also it's Refrigerated and so there's a lot of clinical research out there using this type of probiotic but this one study nursing mothers took it. It affected. So the probiotics, probiotic bacteria in some cases they were being transferred through the breath smell getting into infant and it was improving colic symptoms in infants that had colic. So. I thought that was really relevant because a lot of others struggle thankfully I didn't have that issue but. I can only imagine how. Much more. Frustrating I, mean, it's already very, very difficult and challenging, right the first the first month for sure. But add colic on top of that and it it it would. It would seem extremely Zion provoking. That was kind of a tangent there. But that was a very interesting study that came out. Around the time that I was actually nursing marathon. So it's the thing I sort of adopted is all. Yeah. We're GONNA take a quick break from the episode to talk about how taking care of your skin is so important and I know that personally skin-care sounds really fancy but with Roy you can have a brand new skin care routine crafted just for you without ever having to leave the comfort of your couch. Roy Is Digital Health Clinic just for women that can help treat all of your skincare concerns from breakouts to redness and getting started is simple. You can complete a free online consultation at Hello Roy dot com slash mamas, and you'll hear back from a US license healthcare professional within twenty four hours And if it's appropriate, though prescribe a personally skin-care treatment plan that works just for you with free two day shipping. Roy Is there every step of the way you always have access to your healthcare professional for questions or to make changes to your treatment, and there are no commitments and you can cancel at any time? Just go hello Rory dot com slash Mama's to try out your personalized treatment for just five dollars. That's Hello Roy dot com slash Mama's for a free consultation and five dollars off your first order. Hello Roy dot com slash moments to your first order for five dollars now back to the episode. So I. I was that person who I took probiotic start my whole pregnancy, and then I was eating fermented foods just like Kimchi and go kiefer and all sorts of stuff. And I really wanted to test GBS negative because I didn't want to be put on antibiotics 'cause that's kind of the routine and I mean each person can kind of weigh the pros and cons for themselves the risk benefit of having antibiotics. GBS positive but. So I tested negative and I was like so excited going into my birth I don't have to be on antibiotics. I had an amazing birth team like even though my water had broken, it wasn't their routine to put you on him right away. It was like maybe after a certain extended period. So my water broke I didn't have to be on antibiotics. I had the baby like seventeen eighteen hours later. But then all this Nikki stuff happened with my daughter and. I was like doing everything I could in my pregnancy to try to set up her gut microbiome right and then this other stuff happened she'd be on antibiotics for a week and I remember reading about babies who are just women who are put on routinely antibiotics during labor and delivery that can affect their babies got microbiome for at least up to four months. If they're breastfed but if not up to like over a year potentially so I'm. I was kind of like heartbroken. I'm like affecting her immune system she needed to be on these antibiotics, but it was like. You know. How How do I make sure now that I'm replenishing her I'm. Taking, probiotics myself. But it's like, did I do not me but I mean how much damage is really done you know Well I. Think I think that the breast milk is one of the best things that you can do. For Your Info and. The the human milk Gogo sack rides are just. I mean just dynamite to help and to help that you know the infant recover. and. Then adding on additional probiotics there are probiotics transferred in in breast milk as well. So I think that your eastbound like you're you're you're on track for. Not. Even having to worry about about that. Little. Small town that she was taking antibiotics. Right. So And there's a lot of really amazing statistics. When you think about the effects are when you when you were talking about the effects of breast milk on the immune system which I think a large part is regulated. Gut microbiome but there's also other aspects of breast milk that really given immune system advantage. There's a lot of different anti microbial and anti inflammatory agents and actually immune cells. In in breast milk. So like actual living white blood cells that are transferred from the mother to the infant's gut to help protect the gut and also to other tissues as well. As also kind of interesting that there's this sort of mother infant pair that if the mother or the infant develop an infection. That the the number, the quantity of these white blood cells in breast milk can increase up to ninety four percent above normal baseline levels. because. Yeah. It's. It's. It's a way that you help your infant fight off infection you're giving them these immune cells. And I mentioned the guy you know there's been there's been some research that. That you know infants that are that are breastfed are less likely to develop inflammatory bowel disease. They're they're. About thirty one percent less likely to develop inflammatory bowel disease. In childhood they're fifty two percent less likely to develop Celia disease if they are breastfed. At the time of being exposed to any type of gluten. So you know about six months after exclusive breastfeeding, which is recommended by the American Academy pediatrics. After about six months. Iron Stores Start to deplete the infant and they started require complementary foods in addition to breast milk. So at that point. Mothers starts to give their their infant's types of you know complementary foods, and so at some point I don't think quite. Early. Six months, but maybe a little bit later, some mothers may give or maybe some give him earlier but they may give them oatmeal or something or or some sort of grains that have gluten in it. And it's interesting that if they are breastfeeding while exposed to gluten their, you know their. Likelihood. Z's reduced by half which is. Pretty. Lifelong. This is lifelong. Protectionist isn't just you now during during breastfeeding? So and again the the risk of types of immune dysfunctions like respiratory tract infections or seventy two percent lower in. Breastfed infants compared to Formula Fed infants and another statistic I'll just throw one out there. I thought was very interesting as infants that are breastfed for six months or longer. About Twenty have a twenty percent lower risk of developing. Child. Could type of cancer called acute lymphocytic leukemia ael l., and they have a fifty percent lower risk for developing another type of childhood cancer called acute mile or the Kenya. So very interesting that breastfeeding also again, immune system plays a very important role in cancer prevention. So I think that a lot of this can be traced back to to immune function and this immune system advantage that breastfeeding can confer infants. Yeah. We'll and breastfeeding also decreases the risk of the mom of having ovarian cancer. That life. But right we're very n and also breast cancer for every twelve months of breastfeeding I. believe there's something like a four percent reduction four point something percent reduction in breast cancer risk. So that's also there's definitely benefits to the mother as well. for. For Cancer Reduction. Yeah. That's so interesting. So and I remember reading in your video to just are listening in your video. I mean the it definitely provides the protection for the auto immune diseases, but also things like obesity and diabetes later on in life. was there something about that as well with breastfeeding? There's a lot of. There's a lot of decrease risks for a variety of different metabolic types of disorders as well. Yes. Probably one of the most. Profound effects is the effect on brain development. and. Intellectual Development in it's really you know there's been some Meta analyses many many different Meta analysis, which are are studies that look at many many different studies and then they Polish. These many many different studies say So there's been, there's been Meta analyses looking at breastfed you know infants that were breastfed as you know, and then their intelligence later in life when their children and they're scoring three points higher on intelligence tests. There's been a very large one of the largest clinical trials. That followed up more than thirteen thousand different infant and mother pairs and hospitals. They found that mothers that were doing any type of total or exclusive breastfeeding. It led to improved intelligence test at the age of six. With breastfed shoulder scoring seven point, five points higher on tests than children who are not breastfed, and this was more of a randomized trial which is easier to establish conversation. at the research has found that if if babies were breastfed or exclusively breastfed for at least three months. They had twenty to thirty percent more white matter in their brains. and. This is particularly important for preterm infants or infants that you know the infants that are born prior to thirty seven weeks of Justin they typically have. Injury like white matter injury in their brains during birth and. So, there's been some studies looking at premature infants that are given express breast milk, and they get huge benefits like in the nick you you know and the Nick you and. This really affects. Intelligence, later in life when they're when they're measured. During. A battery of different intelligence tests later in life. So. So that's that's also really an advantage to reno breast milk, and there's been some variety of components identified in breast milk that may be responsible for the the the the the benefits and the brain. One of those, and you kind of alluded to this earlier when you're talking about micronutrients one of those happens to be the omega three fatty acids Dha. Really, really important for brain development and there's studies that have shown that women that are nursing. So mothers that are mark nursing if they take A. Fish oil supplement that has high levels of Dha. So for example, all site one study where lactating mothers took a fish oil supplement with four hundred milligrams of Dha, their breast milk contained one, hundred, twenty, three percent more Dha than the breast milk of women that were not taking a supplement. That's a huge boost. And Dha is really it's it's the most abundant omega three fatty acid found in worn more newborn's brain. And women that. Mothers that take in more three fatty acids both from fish and take also from supplements. Their children have larger brain volumes than than children that are that are breastfed. That are not breastfed or formula Fed. There was one study that involves. Ninety two different one month old. full-term invents that were breastfed exclusive most the time. And I study showed that. The women that consume more three fatty acids. Those those children had greater brain volume in brain regions like a frontal cortex areas involved in consciousness communication memory things like that. So, and this was a A pretty important study. I? Would I would say and just good you know when I was. Pregnant and also all throughout my my nursing I took pretty high dose actually. Much higher than four hundred milligrams. I was taking three grams of DA, which is quite a bit. You can take it but. You know it's another study showing that there is this does dependent increase in breast milk and even above four hundred milligrams of Dha, it goes even higher the more the more Dha. Taken in. So I, personally. took a three. Day and Continued to I actually continue doing that even though I'm no longer nursing my son. So. Yeah I have a question, Morton. Yeah. We'll after listening to that video of yours. I had been slacking on my Omega supplements. I started taking it again. and. I was wondering it's was a supplement that you recommend because they know when it comes to Amigas it's one of those things that I never know what to look for. There's like the fermented cod liver oil and there's There's this like so many different types and brands and I, never know if I'm getting a good one or not I I don't really the fermented cod liver oil is not very high in Dha. Vitamin A. That's for sure I mean it's like twenty times more vitamin A. Than vitamin D But Typically so that the brand that I take, it's it's a friend of mine and he's in Norway and it's not really widely available outside of Norway His his brand is called Norwegian, pure three and I don't have any affiliation with him other than he's a friend and he's got really pure fish oil There are what I typically like to tell me is that there are third party testing sites that. Test for contaminants like Mercury. Were PCB's and test for oxidized. The oxidized fatty acids, which is a big big thing with polyunsaturated fatty acids which Omega three is a polyunsaturated fatty acids with three prone oxidation. So they test for that and they also test for concentration of the actual omega three fatty acids in this case, Dha or EPA which is the other marine omega three fatty acid. Accompanying that's really good is called Labrador they their third party testing site you can go onto their website and. You can you can look at their their ranking list of Omega three, fish oil supplements available to consumers, and they rank them. You know based on lowest oxidation highest concentration of mega three, and they have a pretty decent lists I think that looking into their their rankings may help direct people to find a high quality fish oil supplement. The other thing I would say terrell supplements should always be refrigerated because they are prone to oxidation and. Putting them in a colder temperature slows the whole oxidation process so It's best to buy supplements direct from the from the actual. person you know the the the company rather than, for example, a third party like Amazon, because what you have is when it's going to some other third party is that it's being warehouse for a longer period of time probably on the shelf longer more prone oxidation whereas you buy direct from the company, it's most likely you know fresher rights kind of you're getting you're getting it off the shelf a little bit quicker. So that's kind of my what I typically do when I. You know looking looking for a supplement I, look for something like lab door rankings and other ones. Consumer Lab. they have a membership I by their membership it's pretty pretty decent thirty bucks or something like that a year, and they also do a bunch of third party testing for fish oil supplements, variety of other supplements as well. So that's kind of. I think the best. Way To go for the fish oil, you really want a high a high purify dose and a low oxidation number. That's the main things. Because there's really. No Way to get that much Dha just from food. Right you're. Not, GonNa get three grams a day. And then you have the problem of you know there are. The best types of fish are the fatty oily fish that are low in mercury. So Salmon would be one of the best wild. Alaskan. Salmon is very high and three and very low in mercury. other fish are include starting ze or mackerel is also low in mercury and hiring mega three but not. Nearly, like taking a fish oil supplement. So it is my belief that the data is strong enough to suggest that. A fish oil supplement with high D. H. A.. Is Beneficial for brain development growth in Utero, and during nursing as well and also like I. Give my son. So he was getting breast milk. was chocked full of all high levels of Dha with three grams of day supplement. The once once he stopped getting. Breast Milk I got him on an supplement it's supplement by a company called pure encapsulations. with I don't have any affiliation with either I just happen to to like their their supplements. I have known a couple of scientists that have vetted. There are a few of their supplements before They make this this really soft gummy made of like gelatin and it doesn't have sugar has Xylitol which is good for your teeth and they have this. EPA Dha gummy and there's two hundred and fifty milligrams at the her gummy in the really really soft type of the. Kinda. Got Me that if you were to swallow what you're not gonNA. Choke. So it's really and it's lemon favorite flavored, and so I give my son at least two of those days. So He's getting five hundred milligrams of that a day, which is which is great. And but also something that. I personally think is good for mothers to do together children, as well as they as they get to the toddler stage, which comes sooner than you think. Yeah I right now I'm in the raw nipple stage so Like I can't see the toddler stage yet. There's definitely a lot of challenges. I also had all sorts of challenges in a lactation consultant was really. Crucial for me not only in the hospital but I also had come to my home because you know I was having I was one of those like making too much breast milk and You know my I it just it's. It's a new thing. So everyone everyone has their own different challenges. So I was I was definitely having all the same raw nipples and. I was getting to the point where I was getting little milk blisters and those are just so painful. It's really really challenging and can be like. I mean just the first couple of weeks I can see why you know many women sort of give up but I think a lactation consultant. Is is really key. It makes such a big difference just to have someone there guiding you. Coming to your home just giving you giving you pointers and. Just, you know helping you through it makes a really really big difference for sure. Yeah well I think a lot of people don't realize too that. Producing too much. Breast milk also has like there's the if you produce too little obviously than your baby's not getting enough but if you're producing too much that causes that can cause colleague fussiness an imbalance than four milk in milk, which could have some like nutrient stuff I believe as well. So there there is people are like, Oh, you produce too much milk well, good for you and it's like, no, that's actually a bad thing too. Because if you're overproducing it causes a lot of issues for you and baby as well. Yeah. I had to pump in between feedings which was tiring because especially the first month You're basically sleeping when when your baby sleeps because it's the only time you're getting to sleep and it's like when you're done nursing than when you're your baby's sleeping, it's like you're you're pomp and that sort of broaching on your precious sleep time is definitely challenging the other thing that I use. That was really useful for me was a scale called hatch which. How many affiliation with but you may be familiar with it? It's a it's a little smart scale and you download the APP on your phone and basically wait your baby before and after breastfeeding, and so you basically can quantify the amount of breast milk that your your infant is getting to know to make sure there are like you're feeding them because that was that was. Particularly everything like in the first month or two it's just there's so many things coming at you. Kind of make sure they're getting enough and if you're not, you know pumping you're. Expressing your milk and giving it to them in a bottle where you can quantify. Right. How do I know if they're getting enough? For Weight Gain and all these things is is so important I found that to be extremely useful and It's hatch I. Don't have any affiliation with either they're like one hundred and fifty dollars. So it wasn't super expensive. But I found it to be just a big relief to like have that knowledge. I'm like, okay this is how much. Adding By the way, I was talking about you know pumping and expressing mail and. Something super interesting about smell is they breast milk has. Something called breast milk nucleotides in nuclear tides or what makeup our DNA or. and. These nuclear tied in the breast milk and they they peak during certain times of the day and they seem to to basically be what's called SAAMNA genetic. So these certain nuclear tides peak at night and sleep inducing and the infant. So women that are expressing their mouth and freezing it and saving it you might want to write the time of day on on your. Little Whatever you're freezing your milk and so that you know if it's time to give that milk at night, right? So it's more sleeping Jews as coal nuclear tides in it. And another thing, I'm not sure a lot of women. No although I think most. pediatricians now are pretty good about informing women about giving their child vitamin D drops infant vitamin D drops breast milk vitamin D is not transfer very well in breast milk. So If a woman isn't taking, there was one study that I like to refer to where it was a randomized controlled trial or women were given exceptionally high doses of vitamin D three. So they were given six, thousand, four, hundred, I use a day. and. That was able to increase vitamin D concentrations in breast milk that was sufficient for preventing vitamin. D. Deficiency in infants. But most women. Aren't going to take that much vitamin D. a day So I mean, it is good to know I. Personally did I did take that I took seven thousand us a day while I was I was lactating. Also took vitamin K to supplement to to make sure the cal extra calcium that I was absorbing was going to my bones because vitamin case, you plays a role in activating proteins that can help shuttle him out of your bloodstream and brigadier bones stuff. so that that's something I did do but also I gave my son by mindy drops as very important for from others to to realize that the breast milk is very low in vitamin D? but other things could be transferred and breast milk as well. Social Drugs Alcohol Caffeine. Nicotine cannabis those things are also. Transferred. Impersonal. So You know it's it's important to keep in mind. Women. Like I abstained from drinking alcohol for. Years Because I. Breastfed my son for quite a long time. I did a pretty extended breastfeeding. Program and so so I waited call together. You know alcohol but Tabacum does occur with zero order kinetics. That means that it's broken down at a constant rate. So you know pumping and dumping none of that's going to speed up the process you're going to break down rate. It does pass into breast milk. The amount that the infants exposed you is is quite low but infants detoxify alcohol much less efficiently than adults do and. It can have negative effects on on infant center can disrupt sleep for one. So that's definitely something to keep in mind. You would think that. A glass of wine would help them sleep. Instead of disrupt it. Well, that's even with adults alcohol actually while it it sort of this paradoxical effect where it may help you. Sleep. Onset. It disrupts your room, sleep. So you end up having fragmented sleep. which is not good. Yeah. It's it's kind of sort of catch twenty two you know. Some people think Oh, I should alcohol sleep well, actually it doesn't. Sleep terrible for your sleep. Caffeine's another one You Know Caffeine for me I had to avoid for the first month for sure. But I actually cut it out for the first three months of breastfeeding. added. Back in one cup. kind of time it around. breastfeeding and certainly have it. You know first thing in the morning but. Caffeine metabolism. The amount of caffeine that ends up in breast milk does vary according to how you actually breakdown Caffeine Caffeine metabolism, which varies genetics. but only about one percent of. You know. The mother's blood concentrations of of of caffeine actually make it into the breast milk and usually peaks around one to two hours after you consume it's you can kind of time it. Around your your breastfeeding schedule, which is much easier to do once the infants three, three months they they do metabolize caffeine a little bit better but until three months of age very poor. Caffeine metabolisers. Another sort of thing to keep in mind the nicotine smoking is just terrible thing there. They're actually women that give up smoking for during pregnancy only to pick it back up during nursing, which is just terrible. Absolutely terrible and. But there are women that do that they think that it's okay. To smoke during nursing because they sort of gave it up during the most critical time and they don't realize that all this stuff is making its way into your breast milk and being answered you know through breast milk to the infant. I it's decreasing the Dha uptake in the brain. It's increasing cadmium levels of cadmium is a heavy metal that's curse energy and actually, and it impairs the metabolism all sorts of other micronutrients like selenium, zinc copper museum. the breast milk of smokers like women that smoke cadmium levels or four times higher in their breast milk than women that do not. So. It's really a lot You know you're you're transferring this cadmium tear tear infant. So just all sorts of problems with with transferring things like. Social. Drugs you know essentially was going to ask does I marijuana have similar effects as nicotine? Cannabis. So there's been there's been you know a lot of people think it's. Not as it's not as bad as nicotine and and certainly when we're talking about an adult. With fully developed brain, you know that may be true but. When we're talking about, you know developing brains it just all bets are off off. There's there's there's huge changes in the way it's affecting your brain during brain development, and so there's been studies that have shown that women that are nursing at the taken that use marijuana is. There you know they basically have detectable levels of THC THC, the psychoactive component marijuana. It's a number of smell and these are present up to six days in their breast after their last reported us. So it's lasting. This is like caffeine which peaks one or two hours then goes away right this is staying in their breasts for almost a week after they have. Stopped using the marijuana and There have been some studies that have shown that that basically if if marijuana. If an infant is exposed to marijuana via breastmilk that it does decrease their motor development. By the age of twelve months. So there's there's definitely some negative effects. And was not you know Using cannabis while you're while you're while you're nursing is not a good idea. That's what the science suggests for. Sure. Right though do you know if there I know that there hasn't been tons of research on CBD and CD? Isn't considered like a drug. But do you know that affects breastfeeding at all I? Think they're you know I did some looking into that and it's not there hasn't been as much research on that because most. Newer. Consuming CD CBD, and it's like isolated form is kind of a newer ish kind of thing right? Most most of these studies were done You know. A little bit a little bit further back. But there does does there is some evidence to suggest that CD may not be good for brain development as well and CBD I think is broken it's actually metabolize quicker than thc so not like a six day thing maybe a twenty four hour or maybe a little bit more than that but Yeah. Not Not something that I would really want to experiment with nursing right? Honestly I would say yeah. You. Know I think. Things like Melatonin. Or if you're taking Melatonin at night or something helplessly, that's much more benign. You know that's something that is in breast milk naturally anyways as well. yeah. I'm always weary when it comes to. Anything Herbal Lake throughout my pregnancy and even now because. For the most part before I usually try to do things more naturally before I do anything else in. In even when I became pregnant I was like like. Weird with herbs because I know that they can affect you very differently in pregnancy and stuff like that. So I never took. Melatonin. 'cause I would take it every once in a while before I got pregnant. But when I got pregnant I didn't take I would like. To, cut out I also when I became pregnant I cut everything out until the to the bare essentials where it was my my prenatal vitamin vitamin D and my fish oil. And then iron when I when I got to that where I was. Where my iron my Eireann with going down and I needed I needed an iron boost and that that's that's pretty much it. Because there are different polyphenols and all these things that can be beneficial but. The way it affects you know. Brain development the way it affects other organ development in Utero it's kind of a big unknown. So. In fact, there are even some studies suggesting some negative effects with some of these polyphenols during the in utero. So, I, think it. You know to be on the safe side I also cut cut all that stuff out and also during breastfeeding. I stuck my. Prenatal. Vitamin D fish oil and I did like I did some of the Biz stone probiotic. And the other thing I did do was P Q, which is something that you get naturally foods and. It's it's actually naturally concentrated in breast milk and it's been shown to improve intelligence. In. randomized controlled trials, elderly adults, but in in animal studies. Nursing. Nursing? Mothers. that. Are, Gabe, P Q their infant's I, I shouldn't call them infants, their pups These are these are mice were into their pups scored better and had better in intelligence and brain development. So I thought that was really interesting. So I did add that to my supplementation while I was nursing. But yeah, I also cut out like all the album extra stuff that I like to. You know add in I did cut out did not take Melatonin. While nursing but. I don't think it was bad. I don't think it's necessarily bad to. Thirteen but. That's only because it it's really helped with. Some night terrors that I that I know for life, but it's totally completely almost resolved. So. Yeah I would love to touch on to stem cells. So milk stem cells in it. Isn't that crazy. Shocking pieces of information I found when I was sort of researching. The science or the biology of breast milk with the fact that human breast milk has. What are called memory stem cells. So these are these are stem cells are ourselves. That can form may know a variety of different cell types so they can form. Liver cells can form heart cells, brain cells they can form you know breasts style like all different types of cells and. There's been some really interesting animal research that has found that these these stem cells in breast milk. Actually, are transmitted from the mother to the infant and they they can help establish and our corporated into the infant's organs they're incorporated into the liber where they form they formed functional liver cells they're incorporating kidney where they form functional kidney cells are incorporated into pancreas and they're incorporated into the rain. They go pass the blood brain barrier and they get into the brain where they can form functional neurons like how cool is that? That's crazy I know. I mean could there be some sort of I guess like breasts milk treatment type thing because it has some cells in it or is it not concentrated enough to like help people who may need a little bit of like extra liver stuff or whatever? Oh it it wouldn't be concentrated enough for that. Is Sort of like an extra boost but something I it is interesting. You mentioned stem cells Cla. Santa's so placenta have stem cells and They've been in fact, a former colleague of mine. He published some groundbreaking research that placental stem cells. can harm any type almost any type of cell in the body. Including neurons in the brain and So they're they're what I did when I was pregnant a lot of people do court blood where they you know they basically freeze down some court blood. I am I. Actually had my placenta. Frozen down and and the stem cells isolated and stored. Potentially so that so basically there's there's a company that the company that used is called Life Bank USA I don't have any affiliation with them. I did some research and there's only really two companies that do this and United States. So there are one of two or three or something like that. At least when I at the time when I was pregnant I'm not sure maybe this more companies now but The. Company that I went with life figure say they actually fund research where they're bit they're they're basically taking Women can actually donate their placenta also to like a public bank where the placenta is used to help treat childhood cancer. It's like like like, for example, acute lymphocytic leukemia, acute myeloid leukemia Of. These children have to undergo. Bone marrow transplants in order to do that, you have to be irradiated and all sorts of problems happen. So placental stem cells can help. Basically replenish the the marrow population that he had a point extent settles with or called, which how form other types of cells in the body. So they're actually like doing corey search using sentas from from you know. How many millions of PLACENTAS are discarded? No gone, and here we have this rich source of stem cells that can be used to help treat. Diseases you know. So I opted to have mine frozen down you have to pay like a yearly fee like one hundred and something dollars, New Year, and so if if ever you need it hopefully never will You know that you you have a match where you can potentially use have your stem cells to to help. With something that you made your. Wow. I've never heard of that. That's so crazy. I know at my hospital that was that it was the first like they've all done in court blood you know the court blood and all that it's like. They were like shocked. I had this kit had to bring this kit with me and his instructions they had to follow and. The entire hospital near this is all they do at this hospital is delivered babies all day every day and it never had that. They'd never been freezing have have to freeze down Placenta. Just tells you. It's just not very common. The information's not hasn't really made its way out there but. I do think that you know it is I don't remember exactly how much cost. To the kit it wasn't super cheap. And but but women can even if they can't afford to do it for themselves, they can. Get. They will the company leased Life Bank USA will give give a kit to. Donate for you know you can have your placenta frozen and bang for a use for like you know other people that get into some kind of. Terrible condition where they stem cells may help them and I know that it is being used at least in childhood leukemia, which who wouldn't want to help children and. We. Can't right. So I thought that was a really cool aspect about that company that really. Yeah. Yeah I'll have to look into that for my next one. I did encapsulate mine Okay. But I look into the life. Thank you for the next one. That's super interesting. Yeah, the encapsulating and the eating, and all that. There's been some studies that have come out where there's actually like it's potentially very, very dangerous because bacteria get transmitted for to and and can be very dangerous. So not something I would. experiment with. Though. But the freezing down for the stem cells definitely look into that It should be talked about more. It's a great You know it's a great source of stem cells. That is easily. I. Mean. It's it's noninvasive in the sense that women are you know? It's not like you're just getting opened up to get your placenta you're having a child. So the plant the center it's coming out right so it's like why not use it rather than throw it away. You know why not use it for this bank of stem cells kind of like a blood bank, right but this is a stem cell bank. Yeah, yeah. That's super interesting. I'm curious why if you feel like sharing, you said that you chose to kind of have a long term breastfeeding journey and why was the right decision for you? Well, you know there's If you look at the different. Recommendations for duration of breastfeeding. So the American Academy of Pediatrics, they recommend exclusive breastfeeding perch six months and followed by. Breastfeeding with complementary foods, course you know for one year or longer as. Desired by the mother and infant. So the World Health Organization, they also recommend six months exclusive and They recommend up to two years of age or beyond you know as as desired by the mother nap and so for me I knew that I wanted to go at least a year and you know sense the World Health Organization had recommended two years I thought will like you know there's there's a lot of good research that they have backed up back that up with My son really enjoyed breastfeeding I also enjoyed it. It was hard work mean it is hard work, but there's also I mean you're getting you're getting a boost of all oxytocin dopamine and all these these. Chemicals that that are hormones and chemicals that are that are making you feel really good and forming a bond. So. There's just it's time for me. It was a really great experience I didn't have to go I could work from home. So it was a lot easier for me. I think that it's more challenging for mothers nursing mothers that need to go. Well, I guess right now during this pandemic, a lot of pretty much everyone's working from home for the most part, but that hasn't always been the case right so it it is more difficult to maintain that breastfeeding relationship for a longer period of time if you have to pump at work, I mean it's not the same as having your child there in your arms and you're getting that oxytocin burst and. In that bonding that's occurring. So I basically, just knowing everything I knew about the. Stem cells and the immune cells in my breast milk and the Human Belco go Zachariah. Dha I was you know loaded up on and transmitting is on something else in small called milk fat. globule membranes which are also been shown in randomized controlled trials to improve intelligence All that stuff now, it was like, well, why wouldn't I can do that as long as I can without it being weird you know at a certain point, you start your your child starts to become know like they're talking and they're you know it's getting a little bit older so. Certain. Point like okay, it's time. but you know for everyone that that time differs from your mother. That differs. So I did do a little bit beyond two years and and. I enjoyed it I mean again it Wa-, it's hard. Work particularly becomes easier. The later you go because for one first of all for all. The the new mothers like yourself Elisabeth like. It can't tell you how much easier. It's GonNa get like by the time you're infant as definitely six months it's going to be nothing but but even like three months, you know like the first month. Maybe even for some others, two months but definitely, the first month is the most challenging and that's where I think it's key to get all the support you can from your family from from a lactation consultant. and and really just just plow pushed through like I went through. So many challenges as well. You know with latching my son you know and just just all sorts of things where I was just up googling like every possible mommy blog you could imagine trying to figure out what do you know and and I got through it and you will too but. They get so much easier and I'm just so happy that I was able to. Push past the challenges. And there are A. Yeah. Yeah I was wondering if you had any tips for MOMS. Disdain healthy. I know that. I live in Chicago the temperatures just dropped were starting to get into flu season here. Soon, I'M GONNA be breastfeeding my infant through it just any tips to keep us both healthy during this season. We'll certainly I think you know one of the main things is keeping your immune system. Working as as good as it can and getting just having a nice. Diverse. Diet. With a lot of different vegetables and and fruits and and healthy meats and fish. You know the the wild Alaskan salmon, the kind official time Omega Three. Fish oil and the vitamin D supplements You know the the tolerable upper intake set by the nutrition board of the instrument. Since four thousand I knew today I mentioned I was taking much house taking seven thousand is today while I was nursing. And I had no problems that vitamin D is a big big. Problem by Meek Vitamin D deficiencies very widespread particularly in places like Chicago. Where you're not getting you be radiation from the Sun. As many months of the year as someone in southern California would like myself and even just nowadays scoring going outside as much. So Vitamin D making sure you're getting your vitamin D, You get a blood test done and you want your levels to be somewhere between forty to sixty nanograms per milliliter. So that's you know just maintain the vitamin D levels I'm taking the prenatal vitamin. I think one of the biggest issues for for others is sleep and that can really dampen your immune system. The lack of sleep has a really big effect on immune function on sleep is really critical for immune function. So. You know trying to trying to trying to sleep when you're when you're baby does really is key like just just getting as much sleep as you possibly can. Because there's nothing you can do like you have to wake up to feed feed your your baby. Having you know having your husband having your your husband, your mate, your partner help out like that's also really key. To, to being able to to get that sleep that you need. And as you also mentioned gut health like that's another important. Regulator of immune function as well and overall health. So in no eating foods that are fermentable. So things that as you mentioned, fermentable types of foods like Kimchi or Sauerkraut or computer. There's also foods that are you know the fermentable foods like the ones I just mentioned also have probiotics in them because they are fermented but there are foods at have fermentable types of fiber in which are often referred to as prebiotics fiber. The type of fiber that you you don't digest, but your Gut microbiome does and these are found in a variety of foods they're founded nuts. They're found in the skins of apples in the skins of berries like blueberries, raspberries. Strawberries they're found in mushrooms, onions, and artichokes, and garlic to some degree they're found in some Greens as well. So. Just getting you know having a nice diverse diet or you're getting all these types of important fermentable fiber helps helps your your gut microbiome and ultimately helps. Your immune system as well, and the other thing is getting getting some exercise. It's it's really hard and challenging particularly when you're deprived but I can't tell you how much difference it makes in an mood for sure. Really, help stave off postpartum depression which I also think vitamin DINO. Magazine play a major role in open as well. but getting any type of exercise you can you know initially doing things that are low impact important you know. So because you're public floor has to recover So so things like a stationary bike or great and That's that's kind of what I did I I've always been a runner and I couldn't run. for quite a while after giving birth. So I moved to spin class which. Of course now during the pandemic is really nonexistent, but there are stationary bikes that you can get. I have a Palatine. Peleton's are amazing because you get that group class. You know aspects that you're lacking from just doing it yourself and it just I do these twenty minute like high-intensity high-intensity workouts where if you're a nursing mom Especially, if you're a newly a new one. Twenty minute workout like that's that's all you can do like the time wise right and it it really makes the difference. That's what I'm doing nowadays and you get it done. It's very time efficient and it's a great workout like I mean. You know it's just a really really good workout these high-intensity ones that that I'm doing on the platonic. I don't have any Pelivan but I do think that everyone should. The PELETON model is great because of the the forced you know the coach there that's like forcing you to do a certain thing. You just get it done and get it done in it works and it's over in twenty minutes. Really. Important for. For mother new mothers because for one and it does help with. Postpartum depression but also it helps regulate your blood glucose levels which completely get disrupted with fragmented sleep and and that can also you know to some degree so the the high intensity interval training, for example, it's been shown randomized controlled trials to basically help ameliorate the the blood glucose dysregulation that happens with with this fragmented sleep with sleep restriction and things that are you know obviously occurring during you know the first few months of of early motherhood. So I think it's really important to try to get some sort of exercise in and. Makes a big difference. I think those are my Mary major things just really getting know taking the prenatal vitamin D Fish Oil Eating a good diet making sure you're getting enough protein. as well. and. Getting, exercise. Yeah. Yeah. I know it's hard I. So I love going for walks. That's like. I. Love It. I went out yesterday for the first time since I've had the baby and it was just so nice just to like. Not just like walk outside but actually take my dog for a little walk and get some fresh air and it does just like make such a difference just like taking that short time for yourself. Does yes. Yeah. I was like, oh Having having a little bit of time yourself is key in that is that is kind of worthy. The exercise does come in for sure and walks are a great way to do that because you you you do get a nice sort of healthy. Mind wandering daydreaming kind of effect when you're taking a walk, you know you also get that from a run, but that's difficult to do right after. Giving birth. I did walks all throughout my pregnancy. Also. Did them after After pregnancy as well. So yeah agree. Well, thank you so much for sharing that. Also you said. So I've been pronouncing this word wrong. My whole life keefer uses. Keffer how did you? Get Your gift is that how you're supposed to? A lot of different ways. It's like tomato tomato right I mean. I've been, saying that wrong. I think there's there's more than one one way probably to say Kefir Yeah Yeah. The Russians. How do they say it? You know? Yeah that's very true. How do you pronounce this? Because I don't know. So I know we didn't dive into everything that you went over in your video but I mean, you're you guys have to check out her the science of breastfeeding video because it's very expensive. Everything that you dove in there all the benefits of breast milk. See the baby to the MOM. I know we touched on the HMO's stem cells. Things like that. But I had so much fun talking with you. I would love to have you back on the show sometimes because they know that you were just a well of knowledge. Thank you. Yeah. was there any last things regarding the breast milk that you wanted to to leave us with? nope I think I think the just you know working with lactation consultant hanging in there in the fact that it it does get better in as you mentioned anyone that wants to dive into this more, you can find me on. Itunes foundmyfitness I have this. The biology of breast milk podcasts on there. It's also found as in a video format I also just released a on the tunes found my tunes. You can. You can hear me answering all types of questions about my pregnancy and what I you know g with my centering toddler hood. Just really sat as well. So the things are all relevant I think two mothers or mothers expecting mothers as well. But it's been it's been fun. Yeah and everyone listening. I will link all of that stuff in the show notes you guys will know where to connect with Dr Patrick at and where to follow her and to find out more about the breast milk and her other videos as well. So thank you so much for taking the time to come on here and share with. US. Oh, my pleasure Elisabeth it was it was great speaking with you and good luck and have so much fun during these like this. This early time goes fast. Yeah. I know I already feel like it is. It's so crazy. I'm like she changes every single day. You know in those new days you're like she looks like a new person, every single day I. Swear they go Just wait till she's one and two and then They transform it's it's so amazing and so in. So joyful. Yes it is I. Know ipod casted earlier and I was like man I missed her. Because I'm used to now just having hurling. All the time. So I'm like all I missed her. We'll go get back to her I will I will think you again so much for taking the time to come on here. Thanks. I. Hope You guys enjoyed that as much as I. DO I really hope she comes back on the podcast talk about a few other things because like I said, I've been following her for a while and I love just kind of using her as a resource for a lot of different stuff I know. My further on other PODCASTS and I've. Referenced her page on my instagram because I love what she has to talk about like with immunity and like building up your immune system and just different things. So I love referencing her when it comes to certain topics and she's just such a wealth of knowledge and then wonderful resource. So I, really enjoyed being able to chat with her if. You guys are listening to this episode make sure that you are subscribed where now on Amazon music as well. So you can check us out there don't forget to follow us on instagram and twitter at his Mama's. You can also join our facebook community, which is probably where I'm the most plugged in with people from the show, the Miraculous Mama facebook page IDA's. Man I just want to thank all the women in there and the women who Just have reached out and gave us gifts as well, which was just so generous and overwhelming. Emotional receive you guys are just so awesome and I love you so much and I'm so blessed by by our community of women. So if you're looking for that, you can always get plugged in with our group. They're just amazing amazing women. Who are on this journey at all different stages in this journey as well? So make sure that. That you check that out to and next week is going to be an awesome episode. We have Daniela Monet on and I was able to talk with her about. just. Her choices of being plant based how she incorporates into her motherhood. We talked a lot about her postpartum journey with her son. WHO's we're about one now and and it was just really great being able to chat and go back and forth with her because she's like a year ahead of the journey than I am and so it was great to hear her kind of looking back and being like, yeah, this part was rough but around this stage, it gets awesome and you just kind of going into And how we do it I, don't know how you just keep going on when you're tired and you. Know every single day you just keep going and you keep doing what's best for your family in it's it's just awesome. So we decided we have a great conversation. So make sure that you stay tuned into that next week right but you guys if you want to be the most interesting person at the cocktail party, well, hop on over and listen to the brain candy. podcast our award winning content will have you laughing while you're learning. We read all the best articles, books and studies and keep up with new TV shows, documentaries, and pop culture, and then we cram it all into two shows a week, conspiracy theories, Cannibal rabbits, unsolved mysteries, the history of the Walkman there's something for everyone the brain candy podcast, find our link in the show.

Caffeine HMO scientist US Melatonin Fed Nicotine Utero Biomedical Sciences Doctor Rhonda Patrick Elizabeth Joy Life Bank USA EPA Jamie Kirk
Fasting Q&A with Dr. Rhonda Patrick and Mike Maser

FoundMyFitness

49:46 min | 2 years ago

Fasting Q&A with Dr. Rhonda Patrick and Mike Maser

"Hello, my friendly fasters a little bit about today's episode. Today's host is not me. The reason is because this episode was originally put together for the benefit of zero fasting tracker audience. Instead today, you'll find CEO of zero Mike maser relating many of the questions submitted by some of you following either me or zero on social media zero was created by mutual friend of ours. And prior guests of the foundmyfitness podcast. Kevin rose and offers a simple solution for users to track their fasting times. Whether we're talking about time restricted eating or longer fasts if you previously checked out zero they've since added apple watch support and are looking to add a host of other great features. So make sure to visit their website at zero fasting dot com or give them a follow on Twitter at zero fasting. That's at Z E R O F A S T, I N G in this forty five minute episode. I answer some of the most popular questions related to fasting, including what effects coffee supplements and amino acid have on fasting whether one method of. Fasting is more beneficial than another what if X consumption of is key tones may have on fasting. Whether it is good to exercise while fasting the ideal way to break a fast how fasting affects muscle mass. How fasting plays a role in the growth longevity off and so much more as you might expect much of my expertise in these areas is derived from the great conversations I've had with leading experts in the field such as doctors vaulter Longo, Ruth Patterson, Guido Cromer and Sachin panda. These episodes are mazing resources, and I strongly encourage anyone listening to check those out at foundmyfitness dot com forward slash episodes. Once again, that's found my fitness dot com forward slash episodes now off to the QA. Hey, everyone. I Mike maser. I'm the CEO of zero you can find us zero fasting dot com, and I'm really excited to be here today with doctor. Rhonda patrick. Hey, Ronda, hey, so we're here today because we received a ton of questions from zero community and Rhonda's community found my fitness, and it was about all things fasting. So you re you submitted almost five hundred questions to us a great turn out. And while we can't get through all five hundred today, we went through them and found themes of certain topics around fasting and related topics that you want to hear about so without further ado, we'll get into the questions, but Rhonda before we do that. Let's talk a bit about your background for folks that might not know. So you did your PHD work at university of Tennessee. And then you went on to do your research at Saint Jude which courses doing great work trying to solve childhood cancer. That's right. Yeah. So I did. All my graduate research at Saint Saint Jude Children's Research Hospital, which is affiliated with the university of Tennessee. And while I was there I studied the interface between. Mighty Conroe metabolism and cancer and cell death. And so there's sort of I did became this expert in my to Qendra in cancer metabolism. And how cells dire don't die, and that was sort of my focus during my graduate research there. Those film actually been working with the Saint Jude more on the fundraising side since two thousand eleven so it's a cool connection that we have for just what's an amazing organization. Very amazing. Just cutting edge research going on there. Really? Well, let's get into the questions. We'll get through as many as we can. And given that it's bright and early in the morning here in San Diego. We got a ton of questions about coffee and caffeine, and how it may or may not impact the beneficial effects of fasting. So let's get right into if. That's cool. Yeah. Let's do it. Let's do it. Okay. Great. So I've got my cheat sheet here on my ipad. The first question from John Phillips is can you discuss in further detail, why you recommend a water only fast versus consuming coffee or amino acids while in a fasted state. I'm looking to optimize my morning workouts with amino acids or caffeine boost in want to know, what benefits I am potentially missing out on versus the benefits I likely still receive so coffee amino acids, as a there's a lot in that question dense, but the coffee question, as you mentioned is something that is certainly it's asked quite frequently and to sort of address that question. I think people mostly are asking it in the context of a type of fasting called time restricted eating time restricted eating. It has a fasting component to it. But it also has a stir Kadian biology component to it and people make well, what is creating biology and really just sort of think about the fact that you know, you're awake during certain times your wake in the morning early in the morning. Your body produces a stress hormone called cortisol wakes you up you're alert, you're active. You do all your activities and then as the day progresses and nighttime comes on you get sleepy you're making your body's making melatonin helps you with getting tired. And then you go to sleep and things sort of shut down. Right. So there's pathways. It's just sort of this rhythm this Kadian rhythm. That's what that's why they call it circadian rhythm. So turns out every cell in our body has one of those and including. You know, pathways like metabolism. So it's really important to make sure that you are consuming food when the metabolic pathways are active. You know, you don't want to eat when they're not active. And so a lot of this work has been done by Dr Sajjan panda. This all came to and some of his colleagues in they've shown that what activates metabolism is basically when you take in your first food you activate those metabolic pathways. And then they'll they'll be active for certain amount of time. And then as the day goes on they become less active, for example, if you look at men who eat the same meal early in the morning, and then they eat the same meal later in the evening. Same calories. Same macro nutrient content, everything they're more insulin sensitive in the morning, and their lessons and Lynn sensitive in the evening fatty acid metabolisms the same way. So you may think well, maybe I'll just eat some fat in the evening wall. Turns out your fatty acids and being able to. To use those as energy is also want Kadian clock. And they're it's less active in the evening as well. So with that said where does coffee come into right? Coffee. If you're if you're if you're talking about coffee with cream in obviously cream is got calories and fat. And that's something that would be considered food right cream. If you're talking about just black coffee coffee without any any Russell Westbrook. Exactly or Espresso something without any calories. Essentially, then the question becomes does that count as starting your clocks, and you know, there's no real direct data that as dress that question. A couple of my thoughts are for one. We do know that caffeine itself changes the circadian clocks. So if you give someone a Cup of coffee later later in the day it actually shifts the body's circadian clock that natural rhythm by like, forty minutes. So coffee, a self is changing their circadian clocks, extending it, essentially. Yeah, it's still. Yeah. Exactly. And. Additionally, you know caffeine is metabolized by the gut. It's also metabolized by the liver. So the question is does that activating the those metabolic pathways? Does that start your clocks? We we don't really know if it's enough to or not what we do know is that there have been some studies, for example, a study done by Dr Ruth Patterson at UCSD. She looked at time restricted eating in women that had previously had breast cancer women that that eight all of their food within eleven hours, and they fasted for thirteen hours during that thirteen hours they were allowed to consume caffeine. So so black coffee or tea without cream. And even though they consumed the coffee during their fasting period. They still had a thirty six percent reduction in breast cancer recurrence. So they had positive benefits along the same lines. There's been some pilot studies in people with type two diabetes where they've done time restricted eating for anywhere between six to eight hours. Zero. So they're eating within a shorter window and their fasting for sixteen or more hours a day. They are also allowed to consume caffeine or tea, and they had positive effects on blood glucose regulation, insulin sensitivity weight loss. You know? Clearly, there's evidence in the scientific literature that if you consume black coffee within that fast window, there's there's still positive effects happening. So like compare for his wall coffee or caffeine may slightly interrupted the circadian window, the metabolic benefits from black coffee or tea without additives are maintained it seems as though you at least according to to these studies that you know, it's not negating those metabolic benefits. However, the question becomes if you were not to consume that would you have a more robust effect on? We don't know we need to study on this. Because this is like one of the most common questions we get. But right the early directional. Researches in for a lot of people coffee cleaning, myself coffee is crucial. Okay. For right now. And we'll learn more about the detail level of what's happening. Maybe. Well, I also think that if you're talking about just like I mentioned time restricted eating. This is something that you're practicing on a daily basis. Right. This is your eating your food within an eight to twelve hour time window, and you're fasting. I sixteen or and or up to twelve sixteen hours. Right. There's other types of fasting which we can talk about where you're doing another question right fasting. Yeah. And in that case research has also shown if you consume black coffee or tea without any calories that they're still benefits. So what about the amino acid aspect, right? That's a great question as well. And this this sort of? Touches on another aspect of the of the fasting literature. And that is, you know, there are there are many benefits that occurred during a fast, and there are many types of fasting. And when you're when you're actually fasting some of the things that are occurring are you're you're you're lowering different Pat, your deactivating pathways. That are typically like a grow pathway, for example. And it's called one to grow grow pathway, 'em tours and other grow grow pathway, both of those pathways are activated by acids, and so. If your if your limiting your amino acid intake, along with your calorie intake and everything else you're going to deactivate those pathways and the de-activation zone. I Jeff one will go down. Mt. Go down and those are essential for the activation of some of the benefits of fasting, including a process called toffee. Which is basically when your your cells start to recycle and interestingly, they seem to recycle damaged components of themselves. So like might contra which are, you know, they're the powerhouse of energy in your cell damage. Mitochondria can be cleared away who spring cleaning is the process of topic right body pieces of protein, dead sell out things are just in there. It gets rid of them, but MTR has to be deactivated. I Jeff one has to be but for that to happen. You know, so and then there's there's other things as well like, which we can talk about when we get into more of a prolonged type of those things often need to be active. So I mean, no acids would be something that would sort of negate that in a rope that natural reduction of Jeff Ryan, which may interfere with someone toffee. Right. Got it. Okay. Great. Well, that's certainly important for a lot of folks in our audience. I'm gonna move onto the next question still caffeine related. We'll do we have to have coffee questions. But I think we can probably dovetail off your current your last answer. This one's from maroon a- Heckman. I got that name. Right. First of all, thanks for all that you do this for you. Rhonda. You've changed my life. Well, that's awesome. Is there any more evidence yet surrounding if having coffee tea supplements that cetera fasting disrupts the benefits of fasting? I think you just answered most of that. So it sounds like if you keep it to caffeine only you're not really interfering with Jeff one for. But maybe not trying to add anything on top of that. What about electrolytes though, because we eat a lot of questions electrolytes. I guess technically supplement your supplementing your natural biochemistry with magnesium or salts any any thoughts on that. I I do think that. If for time restricted eating, you know, I personally like to try to take everything within my eating window. But I don't think it's really key. When you're talking about things like sodium Teissier magnesium like this far as I know that's not really changing any of the circadian rhythm. But when you're talking about a prolonged fast when people are fasting for for example, maybe forty eight hours or more. And by the way, like as you get into a more prolonged fast, that's something that you may want to do under medical supervision. Absolutely. I should just I should say. Now that while you're a PHD, you're not a practicing clinician. And so none of what we talk about. They should be construed as as medical advice. But but research findings exactly information so with with basically, the electrolyte stuff, I think that there is evidence in literature. You you look at someone that's doing a prolonged fast. You do start to deplete things like, sodium and potassium immediately. Those things were to taper off as the fast goes on. On. But I do think it, you know, there is some evidence that it's good to take an electrolyte simple supplement, particularly with the prolonged fast, water only. Right. Even more important, right? Yeah. So there's a variety of mineral and electrolyte supplements out there. Cool sound okay? Great. I think we've covered most of the coffee and caffeine questions, which is which is great to get started. You talked a little bit about time restricted feeding next question. I think we'll build on that which is from Sam raise. The question is has there been any evidence suggesting one method of fasting is more beneficial than than others? Right. I think that's a really good quite a very broad question. But sort of gives me a chance to describe some of the different types of fasting, which I kind of touched on already. But you know, you hear you hear in popular culture, you hear everyone say intermittent fasting wrote an intermittent fasting becomes like blanket term for all things facet vaulter Longo like doesn't like that term is. So general, right? Dr vault vaulter Longo from USC who is a really an expert. He's does a lot of research on fasting. He is mentioned how you know intermittent fasting can be considered in humans fasting up to about twenty four hours. And then prolonged fasting happens when you get into like the forty eight hour, Mark so two days or or longer. And then of course, there's time restricted eating which has a. Intermittent fasting component to it. But it also has that circadian biology component to what you want to eat within the time when your metabolism is optimal. And when you're not eating your obviously fasting. And so, you know, people end up doing up to sixteen hour fasting periods. If they're eating with an eight hour window their fasting for sixteen hours, and that's called sixty eight sixteen. Yeah. Exactly. Right. So that so that would also be time restricted eating. That's what you're doing on a daily basis. And so as I already mentioned with time restricted eating, you know, there's you get you get the benefits of the fasting parts you're fasting for sixteen hours part of the benefits with that are things like you start to have repair processes that are activated in order to repair damage, whether it's damage to your DNA or damage to proteins or just damage like I mentioned, my the contract or just pieces of dead cells floating around that stuff is is cleared away and repaired during a fasting. State. So you get that with the intermittent fasting and time restricted eating which has a fasting component. In addition, the time restricted eating you have the benefits and this has been shown by Dr Sajjan panda Patterson, others that you're eating within your your circadian biology in terms of when your metabolism is most optimal. So you don't want to for example, if you if you eat your first bite of food at eight AM in the morning, and then you're eating dinner at eight thirty or nine you're you're basically you've already gone past twelve hours or tablets at eight thirty or nine isn't going to be very good. And so, and what may end up happening is you're not going to be as insulin sensitive. So your blood glucose levels are going to be higher. Your fasting blood glucose is gonna be higher your fatty acid Tabacum not goods, you're gonna start your store fatty acids and adipose tissue rather than using them as energy. So you'll start to gain more fat mass, which has all sorts of problems. In addition to that, you may also. Your body because you have been going. It's been like over a twelve hour, Mark when you eat that food in the evening, you may be resetting the clock in your body thinks it's it's resetting the start time of metabolism. So the whole time you're sleeping is when your metabolism's at its best. And then you wake up in the morning, and it's completely misaligned. So everything's misaligned your metabolism. And so that that means that you're always going to have higher blood glucose levels. You're you're you're fatty acids are going to be more likely to be stored in adipose tissue rather than uses enemy. So that misalignment so that's the benefit for time restricted eating or time shift feeding as it's called with animal studies, then as you mentioned, Dr vault Volta longest research. He does a lot of research on what's called prolonged fasting typically forty eight hours or longer again, as you get into that you may want to do that under medical supervision now he has done a lot of research in animals showing that. You know, if you do a prolonged fast, not only do you have this Tofte g start to act activate which we talked about as the fast becomes more. Prolonged you actually start to get the clearing away of cells damaged cells seems to be preferentially damaged cells at a cleared away. And in the process of the happening, you actually activate stem cells, and sort of replenish, those damaged cells with new healthy young cells showing this an animal's. We're literally during the fasting period organs will shrink and then during the repeating period, which we'll talk about a little bit later. They regrows. Oh, so you're basically getting rid of the damage cells mostly it seems and then you're replenishing them with healthy new young cells, and they're growing that's all been done in animal studies. He has some preliminary evidence in humans where it seems as though looking at various markers of like stem cell activation, for example, that does seem to be happening. But he's got some on. Doing studies where they're gonna look at that and much more detail. So that's the benefit of the prolonged fasting, which you don't really get from a shorter fast because you need to really have a stronger stress. You have to have your idea one levels really dip down that takes time. I think they're pro prolong which you know, we'll get too much into but it's has some calories per day, but that's like a five day regimen. So you really looking at kind of five days to get most of those benefits you discussed. So pro lawn is is that's the name for their fasting mimicking diet, which was developed by Dr vaulter Longo, and it's very specific has a very specific macro nutrient content so specific amount of fat and protein and carbohydrates and a total calorie cap. So I think that like the first day two thousand calories, and then the second the fifth day, you're getting a little bit a little over seven hundred calories a day, and he has shown again, he showed an animal studies the same benefits with Oregon shrinking and then re. Growing. And then he sent some clinical studies in humans showing a variety of metabolic benefits. You're getting you know, of course, improved glucose levels, insulin sensitivity, he shows. I Jeff one does go down and cluster all like, there's benefits with your cholesterol metabolism and things like that. So so that's also another sort of part of fasting zoom idea of a prolonged fast that you mentioned where you're getting the tough g in the stem cell production over multiple day fast except in his case. Bring low calories into the equation ostensibly to probably make it just easier for people to stick with. Then a water only seems like it's easier for people to stick with or at least try out in animals. He has shown that you do get a lot of the same benefits as a water fast. But you have to remember, you know, animals have a much faster metabolism human. In fact, if you if you fast a mouse a road in for forty eight. Hours. They lose twenty percent of their body weight. Well, a human loses maybe Tyson tell you from experience that this not. After. No. So the question then becomes well. You know, how much of the Oregon shrinking regretting Huguette with just a fast in mimicking for five days versus actually not eating or you know. So there's lots of little nuances that aren't quite figured out yet. But certainly there are benefits and he's shown that in humans. So so just to wrap up the question. It sounds like, you know, the question is a fasten type more beneficial than other. It sounds like it's their different instruments different tools for different outcomes. And you know, maybe combining some of these modalities maybe doing, you know, time restricted feeding circadian more regularly and then periodically to kind of get those cleansing benefits metabolic cleansing. You do maybe a longer one. If if your doctor says, it's okay. And you're cleared for it to that the good sort of sequencing for people. Yeah. And I think that's a good summer. And I think I should probably also mentioned. And another benefit that comes from the both intermittent fasting. And certainly prolonged fasting is your body shifts from glucose metabolism metabolism carbohydrates fatty acid metabolism. And you get the production of Kitone bodies like beta hydroxybutyrate, which is in and of itself been shown by people like Dr Eric Verdon to be anti-aging innocence, where there it's a signaling molecule that's been shown to activate gene genetic pathways in the body that are known to delay h would of diseases that are known to help increase repair processes. It's been shown to reduce. Damage that's generated by your mitochondria. Which are basically, what's generating most the energy inside of your cells. But that whole process of generating energy known as known as metabolism. Generates a lot of, you know, very harmful reactive by products. And beta hydroxybutyrate lowers that. So it kind of makes your mitochondria more efficient got that's another benefit with the interfere intermittent fasting, and the problem cresting cool will it's a sure you could spend a whole day talking about different coast. But we don't have that much time because we have other questions. So let's move into actually. You talked about keystones a bit in that last answer. So let's move on to a question about key tones from Austin will consumption of exhaustiveness key tones, disrupt a fasting state, and I know that there's been a lot of work in producing Kitone supplements. So that's the question. I think is what will that disrupt a fast certainly question that I've had myself. I've actually tried. I beta hydroxybutyrate Esther. So beta hydroxybutyrate, use the major circulating Kitone body. That's generated when your body starts to go into Genesis. A lot of things do happen when you're fasting, and that's one of them. So basically anywhere between takes anywhere between, you know, twelve to thirty six hours for your liver or to deplete the glycogen. Once that's depleted. What ends up happening is you immobilized fatty acids from your adipose tissue. They go to the liver and they're actually used to to make ketone bodies. So you're oxidizing fatty acids now using them to make Kitone bodies like beta hydroxybutyrate, those keystone bodies can then be used as an alternative energy source themselves, which is incredible. I mean, just on that point the fact that, you know, the the analog I've heard is you basically turning your body from burning gas diesel? It's like a completely different fuel glucose to key tones. It's amazing that our bodies can even do that. And in some ways. Two preferred fuel for for different organs in our body. Right. It seems as though it might be it certainly seems to be. Metabolic efficient. So it takes less energy to use a key toned body compared to glucose so so energetically favorable in that sense, which which is is nice. So doesn't sound like it doesn't really interrupted fast sort of part of the natural. Well, so let me let me continue that was the natural phenomena. I was explaining right now what I'm what ends up happening. So there's been about five clinical studies that I've that I've read that have thirty mostly clinical studies with exhaustiveness Kito nesters or just for for obviously just meaning not producing the body. Because actually, you're you're taking it externally. Exactly, you're taking a supplemental form. Yeah. Thanks for clarifying that so the the exhaustiveness Kito nesters that are taken basically a lot of the studies that have been done I've been looking in the context of like athletic performance. But they also look at other metabolic parameters, which is interesting because that's kind of worry, you can find some of this data if you look carefully and within these five studies there have been it seems to be that what what's been shown is that the exhaustiveness consuming. For example, the executives beta hydroxybutyrate, the supplemental beta hydroxybutyrate Esther, it ends up increases the blood levels hydroxybutyrate pretty pretty high. But it also seems to decrease circulating free fatty acids, which suggests you're not immobilizing fatty acids from your adipose tissue to be used to make your own which means you may not be getting the benefit of what you would call fat loss. Right. And that and that's a regulatory loop that occurs in the body. So when you're when you're when you're beta hydroxybutyrate levels get high enough, you know, your body says, okay, we don't need to make any more of these. What stops the immobilizing policies the cut? Outing of the fatty acids from adipose tissue, right interesting. So your body's stopping you from making too much, right? So that does seem to happen. But then again, the exhaustiveness Kitone esters don't last for that long. If you're exercising or doing physical activity it it's dose dependent. So the more the more active. You are the quicker us up those key tune bodies interesting because I know that when I'm proctoring fasting, which which gets my key tones way up, and then I'm doing occasion diet, which does the same thing. And then I go for a big workout. I'll come back and measure, my Kito wise and their way down, right? And I guess it's because I've been using tomes during the workout or energy. Yeah. Exactly. What happened? So that's kind of one caveat with that. I would be aware of with we know consuming the beta hydroxybutyrate supplemental esters or salts if you want, but Celts don't work that. Well, a good point is that they've also been shown consuming, the the exodus beta hydroxybutyrate has been shown in humans to prevent the use of amino acids from muscle so stops. And which also is makes sense during a prolonged fast. Your body has mechanisms up play that help prevent you from using muscle using proteins. And he is from your muscle as energy, and one of those is that the the the to bodies prevents that from happening. So that's the thing. But so there's a tradeoff potentially. And again, this is something that, you know, I don't know how much of a difference it makes. But it's something to keep in mind. If you're an athlete and you're needing fuel. Maybe you're a better candidate than some of those just looking for purely metabolic body based Kito production, and it's maybe but right factor. Well, that's great segue actually to another question related to exercise and and growth, so. Let's see. So I practiced this is from angel or on hell. I got the name rate. I'm so practices. Simple. Twelve hour eating window and a twenty four hour fast. Once a week so intermittent fasting with a with a twenty four hour fast per week. My question is are there any downsides to training fasted as I usually do the exercises involve or heavyweight training and moderate cardio afterwards. Just want to know if metabolic doing harm or having adverse effects of the intended goals thinks and love your work. Great question. There have been meta analyses. Studies done. So that just means there's lots of studies that have been that have looked at for example, trim doing physical activity either aerobic anaerobic activity in a fasted state versus pre exercise feeding so you eat before exercise and a meta analysis just kind of aggregates all those studies that have been done and looks at what the data says. And so meta analysis that have been done on that topic have shown that pre feeding before exercise improves seems to improve long duration aerobic exercise durations longer than sixty minutes. But it doesn't seem to really have much of an effect on performance. If it's a robot exercise less than sixty minutes on it similar. No, it's also pre feeding eating before you exercise has also been shown to improve anaerobic exercise. So like run til exhaustion, but it doesn't really seem to have much of. A significant effect on high intensity interval training. So so there is a little bit of a performance enhancement with eating before you work out in terms of. Long duration aerobic translates long long distance running right, right, which actually makes sense for weight training. Sounds like keeping it within sixty minutes. So so on even even less than even even running less than sixty minutes or a high intensity interval training Gus but. What's really interesting is those Matt analysis showed that eating before you exercise. So if you fat if you're training fasted, you get really robust enhancements in glucose sensitivity, but really robust enhancements in your mighty contrel adaptations to using fatty acids, so you're basically, you're my Qendra become really primed for Vati acities, which makes sense if you're in a fasted state, you're going to have, you know, you're depleting your glucose, and you have more over these fatty acids that are available for energy. There's a lot of increased activity in genes that regulate fatty acid metabolism. That's really expressed when you train in a fasted state. Interestingly when you feed before you train, those adaptations are blunted with with respect to the fatty acid tap uptake. Yeah. Like, the really priming your mitochondria to be like robust to use fatty acids as a source of energy. You still get glucose effects enhancements and stuff he'd been when you're training when you're eat something. But it seems as though those those fatty acid at uptake the medic Andrea shift to our blunted somewhat for for on hell or angel. The you know, if if you're doing kind of a a weightlifting cardio. Shouldn't be dramatic effect. I will I will add to that. Because I think even one of the previous questions you were asking. Someone was asking about the amino acids wanting to I mean, oh acid takeoff for they train and they were wanting to like for hyper hypertrophy, you know. Oh, you know, basically wanting grow more muscle. I will say that. There have been studies looking there's been a lot of research has been done looking at you know, is there this anabolic window that you have to take in to acids and protein to like increase muscle growth. And I think over the past few years studies have it's been pretty consensus that there's a lot longer time that you have it used to be thought like this one hour window you have to down this protein, shake you're gonna miss it. I don't think that's the case. I think that there's been a lot of research that has come out showing that you actually can can take me no acid or protein hours after a workout. However, if you are doing if you're going into your workout fasted, let's say you're you've been fasting for sixteen hours. You don't you're aren't you weren't storing protein? So at in that case, if you are doing a fasted strength training workout you may want to consume protein within an hour after. Yeah. If you're in your NFL fasted state like pretty pretty fast. Great the great recap for for for Annella angel. Not sure. Okay. Moving onto the next question. I think we have time for maybe one or two more because these are the require a lot of explanation. Let's talk about longevity because that's a lot of the reason that our audience in your audience is doing fasting. So this is from Nina can you elaborate on the growth longevity tradeoff? So you talked a little bit about the beginning with one and longevity. So you're with longevity trade off by fasting. We down regulate the aging pathways such as Mt for growth hormone, Nigeria. One clearly need done her homework and listen to you. But in order to build muscle through this training, we need to eat protein and have these pathways activated in order to maintain build muscle. Is there a way we can get the best of both worlds? It's a great question. Is the trade off overstated? How so thank you. Excellent point. Dmiti question. But a lot of what you talked about already it does. And I think I will try to keep it a brief as possible. I think I do need to kind of just briefly explain the role of one m tour in aging in the field of aging research. There have been many many many studies that have shown that higher. I Jeff one particular higher. Jeff one is associated with higher cancer incidence, and this has been shown in if you look in humans humans that have a mutation in genes that regulate Jeff one that make them have a higher one level all the time. They kind of they have actually higher cancer incidence than people that don't have those. There's your Jeff ones higher. It's a growth mechanism as could promote tumors to to grow. Yes. Exactly. So because I Jeff one is a gross signal as you mentioned it. Allows basically, you know, when you have accumulated damage in your cells, whether that damage comes from the mitochondria genomic damage there signaling pathways that are activated that say look the cells to to damage to repair I need to kill it to get rid of it because I may acquire a very dangerous mutation that could allow cancer to survive. And so your body has this beautiful way of doing that. And it's it's called programmed cell death. Or a pop Tosic means we kill the cell, but Jeff one if one is around and express at a high level, it's kind of around going. No, no, no, grow, grow, grow, your cool. You can stay. I'm here. Yeah on. Yeah. So we're basically overrides those checkpoint. God that says die, and so it can become very dangerous because an allowance one cell to then grow which then replicates and makes more cells in the new eventually get the formation of a tumor, sometimes take several decades to happen. And then, of course, it bypasses immune point immune cells and things like that. That are also involved in killing the cells. But that is one important way that Jeff one plays a role in cancer, humans that have more of it have a higher cancer incidence and the vice versa. So humans that have mutations and make less of it have less cancer incidence. It it's been shown in many many animal studies, volt Dr Volta Longo shown this and others so many others that one can override if you basically inject human tumor cells into a mouse and increase the ride Jeff one by a variety of modalities, including high protein intake, you can actually allow the cancer cells to grow faster and just real quick on the hype Rony didn't take. The the latest diet trend. I think it's waning. It's been protein protein protein. Right. And so I mean, we have yet to see the impacts, you know, long term of all that protein uptake, which is I think interesting, I don't want to concern people. But protein does up regulate I Jeff one correct? Yeah. It does. You know, and to to address the the good part of Jeff one. I mean, so so we talked about this bad part where asking you know, about that trade off. I Jeff one in addition to the cancer it also deactivates very important longevity pathway, gene in the body called FOX. So which is really really associated with it regulates all sorts of genes that are involved in repair and stem cell production, a tough Aji all those high one that offers all it turns off a tough g turns off all that's interesting. Okay. So shoes beating no protein. The trade off is that one has a really good. It's also very important. I mean, obviously during development it's part of the growth pathway row. Right. But it's also important grow pathway in muscle to repair muscle to grow muscle, which is also important for longevity. I mean, there's multiple studies even recently showing that muscle mass is really important for lowering all cause mortality and preventing frailty and things like that. It also gets into the brain is an important growth factor for neurons. It actually helps you grow near not new neurons that's called neurogenesis, and it actually helps prevent neurons from dying. So it allows the existing neurons to keep living. So it's it's an important signaling pathway in your brain and muscle. I've seen a handful of studies in mice and in humans that have shown exercise being physically active helps bring IGF one into the brain. So it crosses over the blubbering bearing gets into the brain where you want it. And also. Gets into the muscle. So as opposed to having your Jeff one around in in your bloodstream where then goes to other tissues or stays around and is being grossing no for for potentially damaged cells. You actually wanted to get into your brain into your muscles. So I think exercise and physical activity is a really good. Way to make sure that Jeff one that you're getting is going to the right places. And in fact, that you're sitting there there have been studies looking at protein intake and all cause mortality that have shown that higher protein intake does increased all cosmetology and cancer mortality as well. However in people that have none of the unhealthy lifestyle factors that are looked at for example. They're not obese they are physically active. They don't smoke. They're not drinking excessive alcohol there and they still have high protein intake. They had the same mortality in cancer mortality rate as someone that has a lower protein a great recap. And yet, I guess intuitively. If you're going to give your body all this fuel in growth, use it use it for what it makes sense to do. And then if you're giving all the fuel, and you're not using it it can be left to do that. Yeah. But I went on a tangent there to kind of get to her the second part of her question, which was you know? Is there is a happy medium like what what's the golden rule here? Yeah. For a long time. It was thought, you know, this this process of known what's known as caloric restriction. Which does lower itchy one. You're doing it all the time you're constantly eating like thirty percent less than what you would. And wrote. It's nice. You know, some people are kinda miserable. Doing you're chronically lowering your Jeff one is that good because you want Jeff wants for some things. And in fact, I had a conversation. We talked about Longo. He, and he is even talked about the fact that, you know, the prolonged fasts seemed to be a good sweet spot because during the during a prolonged fast, you actually drop your Jeff one during that fasting period. And that is what is critical for the Apep toes. This the clearing away the damaged cells. It's it's important to activate the stem cells. But once you once you get to the point, and you then refused you actually want. Jeff won you won Jeff one because I Jeff one then allows us themselves to grow and make more cells and replenish that population and re grow. So you actually there's this balance, and it's like Jeff ones important in that plays an important you want lowered to get that whole clearing away and rebuilding. And then the rebuilding you want it. So there's this nice sweet spot and the beautiful machine of our body that goes through modalities of cleansing. And it's the reason that I think fasting is become. Rightly very intermittent fasting clock restriction is become so popular because. That's kind of how ancestrally we were. We were. We were brought up. I mean, we didn't have, you know, seven elevens and supermarkets and coverage full of food all the time or constantly eating. We had these natural breaks where we were hunting for food or gathering for food, and we weren't eating all the time. Our bodies were repairing. And then we got to repeat when we you know, caught the the deer, and ate it and bought ourselves to that rebuilding. Phase exactly replicating what for millennia we've been as humans designed to do. Exactly. Exactly. Yeah. That's an awesome. Awesome question. A great gradients of do. We have time for one more. How are we doing? Let's do. Let's do one more. I've got okay. We'll do. We'll try and make a quick. What see? Okay. This hopefully will be. Pretty quick. Let's do. Post fast. Feeding. So Golota questions about this. What's the ideal way to break a fast? So you talked a little bit about this. You know, is there a method to the madness with macro timing? And this is from Brian option. Is there a message of the mass that matters with macro timing, and as it pertains to like each and levels, or is it fine to eat anything in particular. Once you reach your, your what you break your fasting window once you end your fasting window. So what should we be consuming? Ideally after this fast. Well, I think we kind of address that we're talking about the prolonged fasts or someone that's doing faster or Reiter than forty eight hours. You know, you're you're basically at that at that point after your Jeff one has gone lower. And you've you've done some of the tough Aegean clearing away of the of the damaged parts of the cell. And also a pop hostess the damage cell itself. You want that I want active, and what activates Jeff one are, you know, acids, so particularly essential amino acids, so eating some protein actually to break a fast seems like it would be a good idea because you want that one hire the other thing that actually regulates Jeff one bioavailability is carbohydrates. So so carbohydrates allow Jeff want to be more bioavailable. So most of the time you're wanting to have less I have one. But in the sense, you want to have that regressing. So so eating eating a balanced diet. But you know, when when people are breaking a prolonged fast, some people have sensitivity, you know, their guts, a little more sensitive. If you haven't eaten for a few days, you know? So so you really have to sort of listen to your body like soft landing out of it. Yeah. Some people I've had people talk to me about taking like, you know, making a shake with some blueberries and they add a little bit of protein powder. Like, a little small piece of salmon and some fruit other people like to kind of ease into it with some soups or bone broths, and then eventually kind of make make it small piece of protein or something. More circadian like sixteen aids. I mean, the thing I sort of want to emphasize here is that, you know, a lot of people use fasting as a licensed to kind of binge which obviously is not a good idea. Like when you're breaking fast, especially a longer fast, you know, giving your body a chance to adjust back to a feed. Feeding state is important in eating non processed foods is super important. Would you agree? Yeah. Absolutely. You know, I think that eating eating a healthy diet with lots of vegetables and healthy meats and heady acids and things like that it's important avoiding processed foods avoiding refined sugar all those things. I mean, if you're leading refined sugars and all that you're going to have a hard time. Your body is going to have a hard time. Switching over from metabolising glucose fatty acids, it's gonna make it's going to make that transition more difficult. So so that's that's another thing. They keep in mind as well. I did I did want to mention a couple of things. Because I forgot to mention on some of the Russians I think there were some some questions about like a tough Aji and caffeine and coffee in that I talked about breaking the foul a little bit. But joking interfere with that. Yeah. And I thought that that was an important point because research by Dr Rita Guido, Kramer has shown that actually the polyphenyls in coffee, and it can even be decaf coffee. It doesn't it can be tea decaf coffee coffee. It's not the caffeine. The polyphenyls that are in the coffee bean. They actually activated toffee he showed that an animal's, but they actually play a role in activating topic g itself. Just made a lot of people's day. Because now that I can drink black coffee, and I get even more benefits to a top g. That it's unclear if you're getting more more benefits. But yeah, I think there is there does seem to be a caveat there where it seems as though well, drinking the block coffee may actually enhance the Otaki awesome. So well, this has been great. I know we only got to a fraction of the questions. I hope we can do this again. Because the scientists evolving, there's tons of new studies coming out, I mean, doesn't nineteen I think you're on top of a bunch of new sites coming out related to fasting and human studies, etc. Yeah, there's like at least four or five new clinical studies on time restricted eating, and then another handful on prolonged fasting that Dr Volta longer assuming that you know, that's ongoing. So it's really exciting. It's very dynamic world that we're in which is exciting and more coming out. But I wanna thank you. And again for everyone who submitted questions. Thank you. I'm sorry. We couldn't get to them all, but hopefully, we'll be back soon with with more updates and again Rhonda Patrick. Found my fitness and check out zero fasting. And if you haven't downloaded it or listen to run his podcast, please do so we'll put links and the show notes and from San Diego. That's it. Cool. Thank you. Thank you. Thanks for listening. If you're interested in tracking your fasting in time restricted eating make sure to check out zero on the apple app store or head over to their website at zero fasting dot com. Well, last mentioned before we go about the Kevin rose connection. I would be remiss if I didn't share that. I recently was invited to talk to Kevin's wife. Dr Darya rose on her podcast. We talk a lot about my recent paper on in phospholipid form and its relevance potentially for the prevention of Alzheimer's disease. We also talk about some fun pregnancy related topics and more you can find that episode by looking up he podcast in grabbing it right off her feed. The name of her podcast is food est podcast. Once again, that's food. Est. F o o d I s t podcast alternatively, you can also head over to her website, which is WWW dot summer tomato dot com. Once again, that's WWW dot summer tomato dot com. Thanks for listening. More episodes coming soon.

Jeff one caffeine Dr vaulter Longo Dr Sajjan panda Patterson Rhonda patrick apple cancer Kevin rose San Diego Jeff Mike maser Twitter Qendra CEO
New Omega-3, sulforaphane research, and more! [Kevin Rose Show]

FoundMyFitness

1:36:34 hr | 1 year ago

New Omega-3, sulforaphane research, and more! [Kevin Rose Show]

"Hey folks today's episode was originally recorded for the cabin. Roadshow may already be familiar with Kevin thanks to his history. As a notable personality in the technology world his frequent guest appearances on the Tim Ferriss show and the many many podcasts hosted over the years however those of you who we're not familiar with Kevin he comes at a lot of this health and lifestyle stuff as an honest to goodness hardcore any self experimenter. I think this really impart certain certain. Spirit of practicality. An implementation emphasized a little more in this conversation than others. I've had not to mention. He has quite a few highly relevant anecdotes. Vikto he drops into given some of the unique discussion. We had I had no choice but to ask the Great Kevin. If you would let me re post it over here on the foued fitness podcast feed a request which he graciously obliged in this discussion with Kevin. We discuss the unique value phospholipids. Dha has has due to its propensity to be metabolized into a formidable mega three Dha metabolite that utilizes a specialized system of active transport mediated did by a transporter called SD to a which helps get the Dha across the blood brain barrier. This is important because an alternative means of transport report which is passive. Diffusion may become less effective as disease an aging impairs the blood brain barrier with as important as Omega Three. Dha is for the brain finding new and better ways to get it. Transported into the brain may be good news while phospholipid. Dha which is uniquely found in some specialized sources. I like fish row where it makes up to forty percent of the total. Dha content may stack the deck in favor of getting a greater quantity of this actively transported metabolite called Dha Lice. Oh false title calling women also end up with more of this metabolite just through greater intake of marine omega three fatty acids as a whole since at least some of the last lie so foster title colon gets produced even from more conventional forms of. Dha We get like the triglycerides form found in most fish oil oil supplements in addition to this Omega three discussion. which actually makes up a lot of this episode since it is based off of my own published work? We also cover some of my thoughts on Metformin a foreman as a health span strategy. We talk about animal and human research here. Both of which has some interesting twists and turns we talk about Sulfurophane and unique compound richly found in Broccoli sprouts and the somewhat recent evidence that it increases Gouda found in the brain in humans. Glutathione is a potent endogenous antioxidant. Can't we also discuss some of the concern surrounding sulfurophane. As a potential go Trajan we discuss supplementation and more we talk about my thoughts on magnesium. Am L. Three and eight thanks to some of the animal and limited clinical research suggesting it might enhance cognition. We talk about the Sauna a passion Kevin I share and and some of the research. That's come out. Since the last time I talked. Finally we talk about some of the recent updates on the foundmyfitness website particularly the new premium membership for those of you. That enjoyed this conversation. Please make sure to also head over to Kevin's itunes. which you can find googling Kevin Roche Oh he's had many any overlapping guests? We've had over here including doctors David Sinclair and Volterra Longo outside of health span. He also interviews founders entrepreneurs and notable we'll personalities from the investment world which you can also find represented on his recently relaunched podcast called foundation also on I tunes Beak Week. Thanks to Kevin for having me on now away to the episode. Everybody Kevin Rose here. Welcome back to another episode of the Kevin Rose Show happy twenty twenty. It's a brand new year her and so I'm really excited to have doctor Rhonda Patrick on the show. Because what better way and thing to address than health longevity in January. It's surely a topic topic that is on a lot of our minds. I for one. I'm going to try mostly mostly PESCA -Tarian Diet for this first month and get my blood work checked and let's see what it does to some of my numbers. I'm also going to be cutting out drinking for the most part because I have a trip planned to Japan. At the end of the month I will be drinking in Japan will be having Sakai and good Japanese beer but the first few weeks I will not have any any drinks and get blood tests before all of that anyway Doctor Rhonda. Patrick is one of my favorite scientists. She goes in reads. All the published studies around health and longevity and really takes that information out of there that is too technical for the average person understand and then translates it into things that we can incorporate into our everyday lives. This is the best way to get your health health advice. People like doctors are always always four five ten years behind except for Dr Peter Tia but but the average doctor is many years behind what the science is actually telling us to do. So if you want to know the latest and greatest it's best to go to scientists and thankfully do podcast and Rhonda has a fantastic podcast and also a great website called foundmyfitness.com. She has been able to give us that direct link to scientists so she interviews a bunch of great scientists and really help us make better decisions earlier on so for example in this episode. We talk about a Omega threes. And why they're not all created equally and there's various different forms of Omega three. We talk about which ones that she takes. How much she actually takes personally? Lots of great information there because not only is she understanding the science to relate to us but also has published her own science around a mega threes. And she's done a bunch of research in regards to get through impact on dementia and Alzheimer's so great to have her talking about that. We also talk about metformin which is a very hot drug right now hot. I don't know if you can call a drug hot. But it's a very popular drug at least in Silicon Valley for people taking to extend life and some of the potential pitfalls hit falls that it has we also talk about a compound called sulphur fame which is found in Broccoli. She talked about at length on her own. podcast about sulfurophane gene but there is some new data out there that we cover and we also talk about a new brand of sulfur fame that she has imported that she takes so a lot of interesting stuff. There we cover sauna usage. Some new studies have come out there so a lot of really knew things to chat about in. This was a great episode. I really enjoyed it and I know you know that you will too so happy. Twenty twenty cheers to you. I'm really hoping that all of you stay happy and healthy this year introduced some new healthy habits. It's into your life and Hopefully subscribe to all Rhonda stuff as you'll hear her talk about Later in the episode when she talks about all the new things that she's building for her Website as well so I hope you enjoyed the show this is Doctor Rhonda Patrick Rhonda. Thanks so much for coming back on the show you were actually my very first guest in now. I look back and I'm Almost like forty plus episodes deep. So so thank you for returning totally. Yeah I totally remember that. For the first episode we recorded a few years ago. I was living in New York. I didn't have any babies like you didn't have any babies inch. Definitely things have changed a lot becoming a parent is like the definitely definitely definitely a huge change in the life. Yeah absolutely I'm just now returning getting enough sleep against the things are things are looking up especially for for Dr as well one of the things I want to cover. That has changed since we last talked as you had really gone. Deep and published a paper around the phospholipid form of mega threes and its benefits. I was wondering if you could bring us up to speed on that And what your current thinking is on Omega three supplementation tation so when it comes to talking about phospholipid. Dha When it comes to? Ha in general. D H as one of the Omega threes. He's it's predominantly found in marine sources. Really what I care about is getting it to the brain. That's like my number one interest and and the only type of Dha that crosses the blood brain barrier is Dha that is bound to albumin which is a protein found in your bloodstream? Transports a variety of you know goodies. In addition to Dha to other tissues including the brain but there are two forms of Dha that are bound to albumin and these two different forms are are transported by different mechanisms so the first is Dha that is not as terrified. It's not bound to anything other than albumin. So it's in a free fatty acid form and I often refer to that as Dha free. It's free it's not bound to anything. Aside from albumin eakins transported across the blood brain barrier via this mechanism. That's passive diffusion. which just means? It's you know passively crossing the blood brain barrier and the blood brain barrier. There's there's a variety of things that you know. Make it up but one of the things that's important in this discussion. Is that endothelial cells. Line the blood brain barrier and there the endothelial cells are attached to each other by tight junctions so this passive diffusion mechanism where free. Dha gets across the brain. Rain depends on the integrity of the blood brain barrier so unfortunately as we age the blood brain barrier becomes compromised and this is even more of an issue in people that have an April e four wheel April four is just a a gene and a Lille just means you know one copy of the gene when you have two copies of every gene one from your mom. When from Your Dad's we have to a- liles of every and just bring people up to speed if you have one copy of this gene? Your how much more likely to get Alzheimer's numbers as people that have one copy of the four wheel are about to twofold more likely to get Alzheimer's disease and people that have no copies of it. People people who have two copies of it. It's not very common so about twenty. Five percent of the population has at least one copy of it to copies much much less common. I don't know the percentage off off the top of my head but you can figure the math out. You know twenty five percent. Has One copy what you now. Two copies would be that increases the risk for Alzheimer's disease from anywhere between ten and a fifteen fold in. What percentage of the population that is diagnosed with Alzheimer's disease has at least one copy anywhere between sixty five to eighty five percent? Wow Yeah so this is a pretty big indicator then it is and we could spend like ours talking about the reasons why that is and I do talk a lot about that in my paper paper that published last October in Facet Journal but basically to get back to the whole. Dha Part of the story. I mentioned that. There's two ways it. Can you be transported brain. This one form that's free you know not bound to anything other than albumen. It goes through passive diffusion however April before actually disrupts that because it does compromise compromised blood brain barrier and that even gets worse with age things like traumatic brain injury also compromise the blood brain barrier the good news is there is another form of Dha that is is bound to albumin. It's a form. That is a specific type of phospholipid form called Lice. Oh foster title colon. Dha or Dha Lice OPEC. As I I like to call it for short. And that's also transported across the blood brain barrier through entirely different mechanism it uses a transporter called. MFS D to a and basically when this phospholipid form of Dha binds to the transporter the transporter flips it across the outer membrane into the inner membrane brain the blood brain barrier and it potentially bypasses any defects for example tight. Junctions mom in endothelial cells. It has just mentioning which by the way April before does disrupt tight junctions in lining the blood brain barrier so I sort of argue in my latest publication that this specific Dha Lice OPEC Form of Dha may be a nice way to bypass that defect that April before causes or even just normal brain aging causes where you can get into the brain. Is your hypothesis here. That lack of this is a cause potential cause of of of dementia it. Yes specifically making people with April four more susceptible to it so. Dha plays a lot of important roles in the brain. It plays a role in for preventing At ameliorating a couple of the hallmarks associated with Alzheimer's Disease Tau Tangles and Malloy Beta plaques. And that's been shown in in clinical studies. It's been shown that. Da Supplementation can lower the amyloid burden. And also tangle pathology in people we'll have him so specifically people with Alzheimer's disease and it also can improve cognitive function The DHA does it's really important for transporting glucose across the blood brain barrier and this is a really major hallmark of Alzheimer's Disease Not Getting Glucose into the brain. Basically that is actually something that can can be observed before any other clinical features of Alzheimer's disease and it's specifically found early in people with a four so D. H. as important for are increasing levels of the transporters that transport glucose across the blood brain barrier the glucose transporters so. I always thought that you know people for a while. We're calling Dementia like Alzheimer's disease like potentially type three diabetes. I'm you've heard it called that before I always thought increase or too much glucose in the body would be a bad bad thing but here you're saying the brain getting a lack of glucose is a bad thing what I'm saying here. Yeah is that getting not having glucose in the brain can be a bad thing but that's separate separate from obviously from like District Blood Blood Glucose levels and one in sensitivity like those things are all hallmarks of aging and cause multiple fall multiple problems for. Sure it's Kinda different thing that I'm talking about here So like brand glucose levels are important for preventing a lot of the the hallmarks hallmarks associated with Alzheimer's disease. And this has to do with a lot of very specific molecular mechanisms having to do with like forming Tau Tangles and stuff like that so not being able to get glucose into the brain can play a causal role Alzheimer's disease and perhaps that is also linked to this type three. You you know diabetes that you're referring to that would be you know a completely separate but sort of a parallel mechanism Gouge Dha. I think it could play a role in in addition rice. Dha is important for getting a blue glucose in the brain but also some new research does indicate that you know. Insulin Insensitivity can reduce you know glucose getting into the brain as well so those things could even possibly synergy is who knows. I mean it'd be nice to see data on that but in terms of getting the Dha and the brain and like the question and you kind of asked at the beginning. And I'm sure people are wondering like what are the dietary sources of these different types of. Dha The free Dha. SHAVER says this one. That's a phospholipid. Form that's transported across the blood brain barrier and the simple answer actually is that all dietary forms it can form either of those forms of Dha. That's the simple answer her. There's definitely much more complicated. Answer that involves even in getting down to the chemical level so Dha looking dietary sources like fish fish Roe Krill oil. Those are all sources purses That have DHA in phospholipid form predominantly you find. phospholipid form being fostered coaling as as the the PHOSPHOLIPID triglycerides form is found in fish also fish roe and also in higher quality fish oil supplements Org Dha supplements there's also other forms That you could find in supplements a majority of supplements that are mullaly distilled. which is the process used to purify? You're a FI- fish oil to purify contaminants like mercury PCB's etc.. A lot of fish. Oil supplements are found in Ethyl Ester form some are and free fatty acid form. Those forms are a little less bioavailable than triglycerides form of fish oil supplements the main Thing here is actually the difference between ingesting it in phospholipid form versus any of those other forms because those other forms to some degree or metabolize is in a very similar manner compared to phospholipid form and the reason for that is because phospholipid form again found in fish fish roe a variety. Right of different. You know eggs fish eggs. Caviar is people call it and also Krill oil have Dha in this phospholipid form predominantly foster all choline and the phospholipid form. Has this backbone. It's a glycerine backbone. And the thing that differentiates it from the other forms is that there's actually two you D. H.. As a coach there could be attached at two positions on it positions meaning different carbon atoms one on the SSN one position as it's called the one on the position and so the triglycerides cholesterol those those those forms have Dha on the SNP shoe position. And there's a difference between the way. Dha's metabolize on the `send chew versus in one position on the one position where it is found in this in phospholipid form arm you can actually metabolize it and it retains its phospholipid form throughout metabolism. It's then bound up into H.. HDL and it gets cleaved by an enzyme minute. Forms Dha lice OPEC that form that you know bound to albumin across the blood brain barrier transporter the DHA on the S. and to who position which is found in all forms is cleaved by an enzyme it forms a free. Dha Molecule which is bound up in LDL instead of HDL L. an enzyme cleaves it out of the LDL it can form either free Dha bound to albumin or conform the PC so it can form either later but the bottom line here is that for the the the phospholipid form the dietary phospholipid form. You're consuming you're going to get more bang for your buck in terms terms of forming that. Dha Lice O.. P. C. Form that you want to cross the blood brain barrier That's the bottom line so the majority of supplements that you see out there are mostly is Leeza triglycerides forum. Is that right. The high quality ones are triglycerides. Most of okay are actually F- Lester really. Yeah Yeah because there's an an extra it's more costly you know when you're molecular distilling knees fish oil supplements. They're removed from their triglycerides form which is what they originate in. And they're put on this ethylene backbone and that's how they like run it through this column where purifying it and doing all this chemical stuff and then at the end of the day a lot of people it. Just leave it in that form. Because the enzymes your pancreas and small intestine things like that they can recognize that ethanol backbone and cleave. Dha off of that. The higher quality fish oil supplements after that whole molecular distillation process than really terrifying triglycerides form. So it's an extra step so extra sat that means more money right right and so that's why I say higher quality higher quality usually also means you have to pay more for them as well. What are your thoughts on? Say Eating Salmon Salmon Roe versus getting a Krill supplement versus finding a form of Omega three that his phospholipids Nordic naturals came out with one. Not Too long ago. Would you recommend there so I should probably start with this. Fish contain around one to one point five percent of their Dha in phospholipid ellipoid form. The remaining is strikes reform fish roe and this includes Salmon Roe Herring Roe pollock ROE flying fish row. They contain pain between thirty eight to seventy five percent of their. Dha In phospholipid form. I didn't know the flying fish rose. Well that's great for Sushi fans out there yes it is now go down because it's smaller doesn't have that lake very pungent you know this little. Poppy things yeah right. Yeah I know I know you have a hard time than I do. Eating Salmon Roe for example. You're probably like more like my husband. He's like oh it's like. It's like medicine to him. Yeah Yeah I take pills in my mouth and drink water real quick or pop murrow quick to make sure they get all out. It's horrible well. I like to eat mine. I put mine on a a little bit of seaweed with a slice of Avocado and some lemon sometimes a little ginger and really I really like how that taste. I gave it to my son now. He he likes it with this type of cheese called Bush. Royston version B. O. U. R. S. I N. it's like this like cream cheesy garlic garlic herb stuff. It's great it masks the Salmon Roe taste and so I ki- gets that almost every morning and Dan is getting that he he likes it on this like Paleo waffle with some sour cream cheese and salmon and that totally massive like you know so for me like I can just you know I can just eat that stuff but I probably should mention that this form this Dha lice OPEC form in addition to be what I argue in my most recent publication to be really important for brain aging gene and preventing Alzheimer's disease particularly for people with April four wheels. Also it's been shown in multiple animal studies to be a preferred source of Dha to be taken up into the developing brain fact. It's taken up in some cases ten times better than DHA and free fatty acid form. So that's Kinda. Why mentioned my son? He's in still in the developmental stage and so that's why I'm trying to get him the Salmon Roe but back to the whole important question that you ask because it really is is. It is an important question. I mentioned thirty eight to seventy five percent of. Dha In these you know in these different rose from fish are found. In in phospholipid form Krill. Oil L. is another phospholipid form. You mentioned about thirty five percent of the DHA in crude oils phospholipids Krill. Oil supplements are not very high in terms of their concentration. So if you look at a majority of Krill oil supplements out there consumer available supplements. You'll see that between sixty to eighty milligrams per two soft gels or something like that and what you'll find compared to like what I take in my fish oil supplement which is each pill has five hundred milligrams of highly purified as of two pills. Have a gram so one gram compared to sixty to eighty milligrams. I mean even regardless of the fact that they're more of that data is bioavailable to be to form the phospholipid. Dha form the DHA. soapy see. You'RE GONNA get more from a you know a gram of of fish oil. What I I choose to do is I actually take fish oil and I take? I EAT SALMON ROE and I eat fish so do all all of those things. Do you have any preferred sources versus of of where you get your supplementation oil so I take a fish oil it's called NPR three so. It's it's basically Nordic pure three and it's it's a friend of mine he he makes it in Norway and he is basically convinced me that it's one of the most purest forms of fish oil. He doesn't add any lemon or strawberry. Anything that mask the fish one little trick in the industry is unfortunately it can mask the smell of rents. When something's rancid you can smell it and if you pop open a fish oil pill will you can definitely? You don't even have to pop it open. Sometimes you can spell it you definitely taste it. That's hard to do when you got lemon sherry flavors and stuff like that right. He doesn't put any of that stuff stuff in there. And it's like when I when I first met him I popped open one of his pills and try it and it was like the best tasting. I couldn't believe I could just eat it like it was actually actually chewed it up. I just yeah I did yeah. That's my litmus test dot com but he's also surely dog Ugh toaster. Does that really get my dog. Always wonder I give them mega threes. The toaster and I'm always watch them chew him up on mugs that good he's like my little tester. Yeah totally I actually pop open those pills and I put it in in my son's OATMEAL and mask it with lots of butter so so he's getting the Dha pills oatmeal as well. Where again it is? It tastes good so it's not like you know gross and I should mention that I don't have any ties to this fish soil company. I don't get any kickbacks not affiliated with them but he is a friend of mine and you grandma today. I actually take three grams a day. Yeah so that's a great point. What's the upper limit of this? Have you read about any downsides. Any potential downsides of doing high dose the only potential thing I've seen as Ben for high dose EPA and it is it is really Possibly because it can inhibit liquor trains and stuff things that are involved in blood. Clotting that maybe it can thin the blood a little bit so it could contra indicate people that are taking king blood thinning medications but there's also randomized large randomized controlled trials coming out now showing that highly purified EPA in high doses up up to three grams. A day are like dramatically reducing triglycerides and lowering the risk of cardiovascular disease and so it's with for DJ or DPI EPA's more linked to heart health right. Well it's also a really potent anti inflammatory. which is linked to brain health inflammation and and the brain so there's also been some evidence showing that it may help with depression specifically as well So how do you balance that if you're doing three grams of Dha. Do you do a gram of EPA or so the High Dha. That I get so so. He's makes different versions of hide. Ha High EPA and on the High Dha does still have EPA just to a much smaller degree. I don't remember on my head Recently now I was really While I was breastfeeding in I was like super hardcore getting tons and tons of J. D. H. A.. You know through the Salmon Roe and also taking the three grams which is turns out to be six pills of these he's High Dha and because their studies showing that like women that take in a dose dependent manner Dha breast milk increases in like in there. It's really really like it. Reaches the limit but it's a super high doses like ten grams or something like that. Wow now I'm trying to do high. Dha and high EPA. But I take I I take one in the morning like one. I sort of like taking my different times the day but Dha is is basically been my you know my number one thing for a while because get the pregnancy and breastfeeding and all that. But but I'm trying to take the oath actually cool all right. Well let's let's move onto another question I had free around Metformin. And there's been so much talking kind of controversy around this over the last six months or so where everyone in. Silicon Valley was on the bandwagon. Like all my friends were. Foreman is crazy and then steady. It's insane like they'll have doctors that. Just write the prescriptions longevity. Everybody was doing that and then I have one one friend of mine that is. He's probably as close as like. He's not a professional bodybuilder but he's darn close in that he's like really cares about just is being an absolute peak shaped like six pack ABS. Like to to where it's like a little too much. But he started taking it and then immediately saw a decrease crease in just his output and his power in the gym. And I know that was a study was was mentioning that I just want to get your thoughts on it like did you. Do you take it or you're curious. Do you think it actually leads to longevity. I would love to give you my thoughts on that and I can actually give you my thoughts on on every single one of those questions. You just asked me so I have absolutely all just start off by saying no. I don't take it and I had never taken it but I will say that I am. I Have I've been interested in Metformin for several years. And you know it's it's obviously a very commonly prescribed medication I think there's something like eighty million prescriptions or or something like that worldwide. You know it is a drug that's It's a class of drugs. That's called by Gua- Nines and basically it acts spy decreasing liver Luna Genesis which is the production of glucose in the liver. Eight decreases glucose uptake in the gut. And it also Increases Overall Glucose Utilization Nations improving insulin sensitivity and skeletal muscle and also in adipose tissue so it has a lot of effects on you know basically decreasing amount of at any given time. The amount of glucose you'd find in a senior circulation. A yeah yeah. It's increased my pizza consumption. I I hi. It's sad but it's true like I've noticed with the decks Com continuous glucose monitor. And like I I I can eat like a good few slices of pizza. I don't get the crazy easy spikes like I used to the Miracle Drug Right. So we'll high blood glucose and insulin levels and insulin signaling and all those things. They've all been shown to play a role in regulating the aging process. Age Lady Diseases. You know turning down those pathways of what you're saying Essentially Decreasing Your Blood Glucose levels decreasing erasing the insulin signaling pathway. It's been shown to improve lifespan. Multiple organisms no worms flies mice It's been linked to a variety of improvements in in health span in humans. So there's certainly a huge interest for in the field of aging and some of the evidence you know looking at the sort of if you know Gold Stanford aging in the animal studies would be looking at lifespan. Right and the interesting thing about Metformin is that there's been really variable effects on lifespan. On in in rodents so it seems as though there's gender specific differences there's dose dependent differences and there's also timing differences depending on age of when it's I administered and there's been multiple studies on this you know if you look at male and female mice that were given metformin about one hundred milligrams per kilogram body weight which which for equivalent dose of Eight milligrams per kilogram body weight so that translates to something like six hundred and sixty milligrams for like one hundred eighty pound person so that given the mice it decreased the average lifespan of male mice by thirteen percent and increase the average lifespan of female mice about four percent now the negative effect on male male lifespan could actually be dosed pennant so there was another study looking at different doses in male mice so male mice forgiven either is zero point one percent or a one percent dose of Metformin in their diet starting at the age of fifty weeks or something fifty four weeks their life span the average lifespan increased at the lower dose so their their average life span increased by close to six percent but a high dose it was toxic it reduced their average lifespan by like I mentioned earlier between thirteen or fourteen percent so that's something to consider dose and then also the age that you know these animals are given their first treatment. There was another study in this female. A lot of studies have been done in female mice. Because that was female mice have been shown to be the most responsive in terms of life span extending effects and female mice that were given again hundred milligrams per kilogram body weight of metformin starting at the age of three three months nine months or fifteen months the most robust effects were happened earlier so at three months lifespan was increased by fourteen percent off they were given at the age of nine months. It increased by only six percent. And if they were given at the fifteen months there were their lifestyle and there was no effect no difference at all now. Mice live on average around two to two and a half if years so it's like their average life span fifteen typically die of old age. It depends you know some of them they get like lymphomas and yet but they do they die of bold age. The reason why I ask is that some of the Extension things on the human side I've heard has been linked to its ability to prevent certain cancers. We'll get to that. And that's one thing like mice. Don't get human types of humans get lymphomas and leukaemias but the majority of human cancers are there was called epithelial based cancer's not blood based cancers epithelial base cancers meaning they're like solid tumors prostate cancer liver cancer breast cancer ovarian cancer. Right you know these these are all solid tumors some of the human studies which is what you just brought up. I mean that's that's kind. I know we're getting to the human. Data's what's really important. But I wanted to mention that animal studies data because it's the variable effects on you know depending on gender and dose and time of Administration. I think that's important stuff to consider right. And we don't really know why on honestly why why the male mice are so like sensitive sensitive to dose in terms of like their their lifespan effects but To the cancer note that you mentioned That's also that's been pretty interesting. There's been a lot of different perspective studies Eddie's showing that metformin reduced cancer incidence and mortality among type. Two people with type two diabetes. Right you know so. That's important to also consider. This isn't like these aren't like healthy people type. ABC's also increases cancer incidence. Right so the fact that you can find Meta analysis showing that metformin reduces overall cancer. Incidence by lakes likes thirty percent or cancer. Death by thirty five percent or something like that is not that surprising right. You're talking about people with type two diabetes and they're taking so compared to people with type two. Should I be taking metformin. There are going to have a higher cancer incidence. This regulated Glucose metabolism and all. That stuff has been shown a player cancer. There's also been some interesting studies is on People take with depression and type two diabetes. We're giving metformin or placebo and metformin did seem to improve cognitive performance and also reduce used depressive symptoms compared to placebo again. This is all in the background of type. Two Diabetes Right So the real interesting question. As you mentioned you knew the people that don't have to type diabetes. There are taking metformin right so the real question is well. What about people? That don't have type two diabetes like we went out of control the tighter control on our blood glucose levels insulin sensitivity probably one of the studies that sort of sparked that interest was a large study Study Prospective study that showed it was like seventy eight thousand individuals Some of these people took metformin. They were type two people type two. Should I be that took metformin. And some were people type two diabetes at not take metformin and there was also some that took another type of drug forgot the name of it but the interesting thing was that the people people with type two diabetes taking metformin lived on average I should also mention their age matched controls that did not have type two diabetes. The people with type two diabetes that were taking metformin lived on average around fifteen percent longer than the age matched controls without type two diabetes. Like that's not my interest that was like like that's the that's the study that really piqued my interest whereas like okay what's going on right. It's like do I have to now. Can I be a healthy individual former. Do I have to get type. Two diabetes I I turn right or are okay. So you said healthy individual and take take metformin or are you a healthy individual and you exercise so there was a large randomized controlled trial done by the US Diabetes Prevention Program. I don't remember when this was published a few years ago they showed that a hundred and fifty this is a randomized control. Okay hundred fifty. Minutes of moderate intensity exercise per week prevented the progression of prediabetes. These two type two diabetes by about almost sixty percent so people with diabetes that were assigned to this exercise group to one hundred fifty minutes of modern intensity per actually per week which is a good amount of exercise it is it is but and that's but that's pretty robust sixty about sixty percent preventing the progression right now. The other group was also people with prediabetes. They were given metformin and metformin prevented the progression into type. Type two diabetes by thirty eighty one percent so exercise that modern intensity exercise one hundred fifty minutes. A week was about twice good right now now. The real question is what if you're your healthy individual that was that exercise is like you probably most of your friends in Silicon Valley are and you took metformin is is there a synergistic effect right. Is there an additive effect right like. That's the real question and I'll tell you multiple multiple randomized demise controlled trials now. Not just one not just to not just not just four more than that have shown that the opposite seems to be true where taking metformin in the context of either aerobic exercise or strength. Training exercises seems to blunt many of the positive effects of exercise. So let me get a little more wash Pacific there. There was a randomized controlled trial published. I believe it was a year ago or something that was done because there have been multiple ones done in people with with type two diabetes or prediabetes showing that metformin could in a blunt some of the positive effects of exercise on insulin. Tippety and things like that but this is one of the first real randomized controlled trials done in healthy individuals that were at risk for Beatty's but didn't have type two diabetes. They were basically given increasing doses of metformin starting from five hundred milligrams and then increasing up to two thousand milligrams. Depending on their body weight. This was a four week week trial so it was about a month long and they were doing forty five minutes of aerobic exercise on Elliptical three times. A week form and prevented the exercise induced improvements in cardiorespiratory cardiorespiratory fitness by fifty percent other randomized controlled. Trials have shown this to be true in In people with type two diabetes and also there's one other study and health evac active adults else. So that's really concerning cardiorespiratory fitness is one of the biggest predictors of disease and mortality. So that is really not good. That metformin prevented ended it. By fifty percent you know it also inhibited improvements in Mike Konczal respiration that may be something linked to some of we talk all the mechanisms of Metformin in one of the molecular mechanisms. That's thought to play a role in Improving thing you know all this regulation and insensitivity is the activation of important pathway called amp kinase. That pathway is activated by energy stress. The energy stress can be caused by things. Like exercise can be caused by fasting or calorie restriction or Metformin. Another thing that metformin does. And it's actually even thought doc by some people that this how amp Canas is activated is by basically disrupting a certain part of the Mitochondria Andrea that generates energy called complex. One you've got five complexes inside your Mitochondria they're basically just passing electrons around and this this is how you can make energy in the format. ATP well formed. Disrupts one of those complexes on mildly disrupted complex one for the longest time. I wasn't a shoe. I wasn't hugely convinced by that because the majority of data was in vitro. Meaning you dump metformin on cells in culture in this happened and it's like well that could be a really big dose dependent thing most in vitro studies. You can show one thing completely show an opposite thing if you were talking about. What's called in Vivo? or at the level of the whole organism but there was a study published a few years like two thousand fourteen or fifteen or something like that showing giving you fed rats very actually they were rats that had type two diabetes and they were fed had various doses of metformin. Thirty milligrams per kilogram body weight hundred or three hundred more showed that at higher doses hundred or three hundred milligrams per kilogram around body weight. metformin could decrease the Mitochondria oxidative capacity specifically linked to complex one activity if you if they isolated muscle from these rats that were orally given these doses so it was like okay. That's kind of that's evidence that it is obviously doing something that's physiologically relevant. So that could be why hi. It's you know preventing cardiorespiratory fitness which has been linked to mighty conroe function. Could be why. It's met foreman's inhibiting adaptations with Matoco Andrea also diminished whole-body insulin sensitivity after aerobic exercise? But it wasn't like everything was bad. So metformin didn't diminish other improvements from exercise like the decrease in HBA One C which is like a long term marker of Blood Glucose Levels It didn't affect fasting. Insulin Glucose or fat mass or skeletal muscle length thank which increased with exercise. So that's good but it is concerning that it had all those negative effects right and these are people. Do you think this is something where eventually you you know we because we do want this activation of am vk right. That's a positive. Here's the thing so active ami pulses so the activation. So here's the thing that's the question right. Well what if you time your metformin right. There's things to consider other than the half-life of Metformin or the important thing is so for example exercise activates amp tiny's the activation is relatively transient but the effects of exercise. Last about forty eight hours met foreman activates amp kinase and the effects of metformin lasts about thirty six hours after the last dose. So is it the amp kinase activation. That's responsible for these effects. We don't even know like Simon known. Or How long is complex habitual lasting after you take. Your last is also thirty six hours. After we don't know their opened Russians right not to mentioned that there was just. I don't know a couple of months ago and other randomized double blind controlled trial showing that foreman. This was also in healthy adults. That were doing resistance since training and they were older adults both of these older Dole to sixty five eight age sixty five years and older but this study also showed that after fourteen weeks of taking about seventeen nine hundred milligrams of metformin which is quite high that it and this gets back to your friend's anecdote. The participants that took the placebo gained more lean muscle soul let lean body mass and also muscle mass compared to those took metformin former blunted some of the gains in muscle mass it also diminished the strength but those results were not significant statistically significant. What's trending towards your friend's anecdote? What he what he found with his power output and stuff? What about brain health? What do we know that Metformin does there? Well because Glucose levels like glucose dysregulation so heavily tied to You know disrupting brain health. It makes sense that improving improving blood glucose levels and Blood Glucose regulation improves brain house. So there have been some clinical studies showing that my form in people bolt with type two diabetes taking metformin can improve cognitive function. And things like that which is almost certainly linked to the improvements in you know. GLUCO regulatory improvements employees improvements. I say my thoughts my my my concluding thoughts on this is that I think exercise is better than Metformin and for preventing type two diabetes. That's been shown treating type two diabetes but also I think it's better than metformin in delaying aging. I think that you're better off. Doing exercise is then taking metformin until now I don't think the effects are going to be synergistic. So is there a place from former absolutely I mean there are tons the people that will never exercise rate. So you sit down you tell someone you have to exercise one hundred and fifty minutes a week or you can take this pill. They're going to be like the pill you know all right but that doesn't mean that you know we don't know all the other side effects of Metformin or people like you and I. It's not just about laziness it's about wanting the best right. I want right so currently my my thoughts on the field are the best. AST is exercise and I am not convinced that taking metformin in addition to exercise is good in fact I think it's actually not not beneficial for people that are exercising. And you can do this whole argument. I'll take on days. I don't exercise. But we don't know how long the effects of this former and like I said thirty six hours after the last dose of Metformin you still have. amp kindness activation and bikinis activation by the way inhibits tour downstream and part of the in the the Blunting of the muscle hypertrophy effects of resistance training. It's thought at least the authors of that randomized controlled trial think has to do with the fact that M. Tour was not being activated enough in the muscle because the metformin was kind of dampening at too much again. It's not just about well. How long does metformin stay in my system? Then I'll exercise on a day when it's not my system right this comes down to you can look at anything. You can look at things like you know using the Sauna. Activating each person's which we can talk about but like those effects lasts for forty eight hours after you get out of the sauna there's lasting effects on these molecular pathways that it's a perturbing right. So that's what you really need to consider. You're not just the half-life of the compound that you're ingesting right yeah I had another buddy that had previously had a form of cancer and and you know he was thinking. Well Gosh me take this because of its you know there seems to be potentially. I know it's only people type two diabetes or more likely to get cancer but there's potentially some benefit there for certain types of cancers and so that that to me was kind of interesting but it sounds like this is a pretty complicated topic. Yeah and when it comes to cancer I mean I I would come to the same conclusions as your friend based on everything you know the science that we know we. The exception of cancer is always always the curveball curveball. One hundred and ten percent of the time when thousand percent of the time. It's the curve block everything that's good for you when you have cancer. It's good for cancer. Now seems unlikely with Metformin. It seems highly unlikely but I am always hesitant with supplements when it comes to cancer. That's that's what scares the crap on me about imminent and in our in these in a d boosters you know I I am so that paper about the promoting cancer. Yeah so I actually did a podcast on this. I sort of like a research roundup where I talked about my my thoughts on the whole field and that specific study in general which was a very specific specific type of cancer it's a type of cancer. Prostate cancer. That depends on the inflammatory molecules. That are secreted by what are called senescent cells else. Senescent cells accumulate with age. So the older you are the more you have again of the older. You are the more likely you are to get cancer. But senescent cells they are are still metabolic the active but they're not like the cells not functioning. It's not doing. Its normal function that's supposed to do. It's almost like the cells debt but it's not dead in fact it's doing something thing worse. It's it's secreting. These pro inflammatory cytokines and other inflammatory type of molecules. That are promoting inflammation to nearby cells entities. NASD's is absolutely essential for the generation of energy. So you can imagine that a senescent cell wants an e because they want to produce more energy to make that you know. They're making their their inflammatory cytokines stuff like that. The main question when you're fasting doesn't it kill off those senescent cells. Well it doesn't kill off. Some Nessin sells it. Kills off damaged cells damaged cells. Yeah that can become senescent right. Yeah so I mean the fasting is like that's a really I would say that's one of the biggest. It all depends on what your goals are right with with fasting and stuff prolonged fasting specifically the other. Why ask because I know that during fasting your ad levels increase correct? Yeah they do you. Wouldn't it make sense to if you're GONNA do supplemental precursors to in a D. He'd do them while you're fasted. Yeah possibly that hasn't been tested when you're fasting you're increasing the two N D H ratio so Nhl is what's used to actually transport harvest elektron like I'm talking about earlier. electrons are moved around the Medicare and during that same energy. So when when you're eating food you're getting more of those you know you're you're increasing your any d. h. i. there's all these sorts of nuances that I you know. I just don't know basically. Yeah I'm excited. Check out that episode. I saw that you posted at recently. All about it was it was a follow up to the sinclair episode. You did correct. Yeah so I know you've had Dr David Sinclair on your podcast. I've had him on my podcast. He's definitely an expert in a lots of things like repair. TRAWL and also. He's done some studies with nicotinamide Monday nuclear tied so I I basically we just wanted to because you know sometimes you have to know like you having a conversation with people you don't get to explain everything and says some time like what the heck is going on right so I kinda they give a lay of the land and some of my concluding thoughts on some things that I thought was important pickle. Yeah He's speaking of the land. I'd love to hear your latest thoughts on Sulfurophane that you know here. Gosh what it's been a couple of years now when you first started doing videos and posts about the benefits of sprouting Broccoli seeds then this miracle compound also for vein and were you now with all that. I'm still super excited about it. Sulfur is It's something that is is formed from a precursor call. Google Raffin and Glucoraphanin is found in a variety of what are called cruciferous vegetables. Things like Broccoli Brussels whole sprouts cabbage dicon watercress all these things cauliflower. These things are from Christopher's family of vegetables so Kuqa Raffin is the precursor to it. When the plant tissue is crushed to torn apart it activates an enzyme called my Rawson? As which turns Glucoraphanin into sulfurophane so for fame has about seventy percent bioavailability few orally ingest it the precursor Luca Raffin and only has about ten and percent bioavailability to be converted into sulfurophane. So there's been tons and tons of intervention trials where people are given either a Broccoli sprouts Broccoli sprouts by the way have about up two hundred one hundred times more of the precursor For Fain Qalqiliya Raffin than mature Broccoli. Rockley plant. which is Kinda why? I've talked a lot about Broccoli sprouts. Because that's that's an uncanny the anymore Rhonda meeting so many of them. I was eat like tops those a day. Okay and they don't taste good in trying to add stuff to them it just I had to go to the supplements. Yeah well so. Here's the thing the supplements so there's only there's a couple full of supplements that have been you know scientifically validated really. Have what they say they have so for not is not a very stable molecule very very unstable and it's it's difficult to get it you know in a supplement form. There's been two two supplements that are really I would say been clinically validated in been having used in randomized randomized controlled trials that have been peer reviewed published. One is. I've McCall McCall is by the way I have no affiliation in with any of these supplements or simple but companies at all. You don't have any so you don't have any affiliation with any hike. But you know I just. I have to say that because people don't know that so so I feel yet marketing. Neither do I yeah. Good to mention. I've been taking a couple months called AB McCall I think Ab McCall has around around three point five milligrams of sulfur vein in each tablet and the the recommended dose on their bottle is chew tablets that would be about seven milligrams of silver thing. The other supplement is called processing processing is unfortunately not available in the US rush dot. Yeah it's made in France and because silver pain is so unstable like company just didn't want to deal with like the whole shipping it to another country and all that and dealing with all that right but you can buy like I buy processing. There's online pharmacies. You can have it shipped to you. Oh really yeah. Like I'm having another shipment arrived me arriving tomorrow. Even used off with the Broncos. So here's the thing. Okay let me answer your question so each prostate tablet has around ten milligrams of sulfur. Fan in it. There are trade-offs you know. We're doing Broccoli sprouts versus supplemental. I would say. The first and foremost the supplements are expensive. Prostate is really expensive. They're expensive and we're talking like fifty fifty dollars a backer. Something like like ninety something dollars for a pack of sixty for processing. It's it's quite expensive but again it had you taken a day. One is the sixty days. Go by we each one has ten milligrams in Silver Fan. And I'll you know to get to that dose. Maybe I should talk about some of the clinical. I mean there's been some new. Clinical studies have been really exciting in the past. Couple years cool. Yeah please do but let me. Just finish with the sprouts. They're cheaper and you get ton of sulfur so like for one hundred grams of fresh broads. You something around like forty milligrams of silver fan you know can be by basically you can get something around forty milligrams sulphur. That's right for a lot. Cheaper now. The trade off is pain. You have to like work you have to make them. I mean they're not super super hard but there's a risk for contamination. There are very they can easily be contaminated and I've had them contaminated and it kind of gives you some you know it's it's not fun so oh that's the risk and there's all sorts of you know people say you should bleach the seeds for. I don't personally feel comfortable bleaching sees and I just don't want to like ingest anything that's you know had bleach on it. I've been doing the processing for one simple reason I'm a mom now and I'm also running foundmyfitness and trying to do all this research and stuff love and and also trying to like exercise and there's just too much you know there's just too much for me so I found it easier for me to take the processing supplement. I would like to get back to the sprouts. I will probably mix it up again but for now. I'm sort of taking the easy way as good. You're busy like seriously my keep my fridge. Look like two little mini farm like it was like Farmville up my fridge. It was like there was sprouts every yes some of them are going back like like me and I was freezing some of them and yeah yeah so wouldn't do people like people have heard us talk about so I thought for a few minutes now but like what are the benefits there's tons and tons of Studies that have been published showing that taking either. You Know Broccoli Sprout extract or rock powder or even sulfurophane increases rhesus levels of glutathione in plasma and also in the brain in fact the first clinical studies show that in the brain was published last year in two thousand eighteen the human brain yes human clinical study in humans. How did they even get it? That they did Some sort of magnetic resonance spectroscopy thing crazy. Yeah but it was so exciting because the amount that they were taking was actually would be equivalent to to prospects because it was about almost eighteen milligrams a day. They're taking that for a week. Take and that increase their plasma membrane and people. Don't look Louis ione is. It's like the major major antioxidant and dodge system in the and particularly in the brain. I mean it's been shown to have a huge relevance for all sorts of brain aging traumatic brain injury other neurological disorders including autism so oxidative stress which plays a role in brain aging and traumatic brain. Injury it also has been trying to play autism very interesting there's been two Clinical Studies one and children and adolescence. Where the children were given on average Lake around twelve point four milligrams of sulfur or Fana- day was this done with McColl or I but this was avocado? Yeah and this is for children that were between a hundred two hundred pounds so that would be like four ab mccalls or something like that and had improved a variety of autistic behaviors in both the children. Adolescents these are two separate studies. And I'm referring to so it's clearly not only increasing glued found in the brain but it's having a effect on behavior which is which is really exciting and it's thought that is probably linked to this glutathione because because again I mentioned there has been some evidence that autism is multifactorial. Many many different things have been shown to play causing it and not just one thing so you know of the of the myriad of things and shown to play a role in autism. oxidative stress is one of them and combining that with glutathione is one of the major ways to improve that and there's been tons of other interventions interventions trials for example eating like three hundred grams of Brussels sprouts a day increases glutathione levels also in the plasma and also in decreases oxidative DNA damaged By like thirty percent. So it's like literally decreasing the amount of DNA damage. which is I should probably mention that there has been like an in vitro? Study that I've seen sulfurophane at very very high. Concentration was dumped on cells and it caused DNA damage. It's one of those instances again where it's like in vitro studies when you're dumping things on cells in a petri dish has very little relevance unless you're looking at the broader literature right you gotta look at what happens at the level of the organism something that's even physiologically relevant and so it's actually doing the opposite. It's not only increasing. The antioxidant systems is decreasing racing. DNA damage by quite significantly by thirty percent. And this is in humans. Okay there's not animals certainly not in Petri dish in humans very important to how are we measuring that the DNA damage they are they taking samples of two separate times. Or what's the deal there. Yeah they do baseline and then after treatment. What was the duration in this study? Oh Darn I don't know usually it's like a month or so I don't know if this study was was a week or not. I just can't remember. There's been other studies also where People were given Broccoli. Sprout extract like ten grams or something and it lowered oxidized. LDL In their oxidized LDL. which has you know? Thought to play a role in the pathology of cardiovascular disease it lowered serum triglycerides but like eighteen point something like close nineteen percent and this was a month long trial and ended. It decreased their atherogenic index. Fifty percent which is a marker a measure of cardiovascular disease so this is of course people again just been other studies showing knowing that sulfurophane can call immediately? After after twenty four hours can cause you to excrete harmful potential heartful carcinogens like benzene ACURA clean by up to like sixty percent so this is crazy for remember that now do think this is like what sounded an air pollution right. Yes I mean if you're a smoker. It's found in your cigarettes but I mean air. Pollution is a is a major source of benzene. Yes couple questions there one okay. Let's say I take this offer vein excreting all this crap APP out of my body that we can clearly measure right like. Let's say I continue to do this. And I keep getting tested day after day is a point where the bodies what is kind of like detox and all this crap out of it or is this something that just continues to go on. Because it's built up so long in the body out great question. I think that has to do with the exposure bolger so these studies that were done. There's been more than one study done. On the excretion of benzene most of them are done in China for the simple reason that there's a huge airport China China and so so you can imagine and this is always the case for any sort of clinical trial. You're doing it's always nice. You'll see more robust results if you have avas starting population with something that you need to fix right so right so like yeah. If you're trying to lower triglycerides you WANNA population of people. That don't already have low triglycerides. You want them to to have high and then see if you can lower them right so the same goes for like Benzine. These people are being exposed to bending daily so it probably depends on the exposure and these days. Okay now if you live in an urban area you're being exposed to it unfortunately tons of studies coming out on on air pollution. Yeah that would be a fun study to do right just to see it kind of like finally gets out of your system and then how long it takes before it builds back up. Yeah well you know part of the mechanism by which I sort sort of haven't gone into everything. It would take too much time but part of the mechanism by which is happening. Is that sulfurophane activates very very important pathway involved in longevity Jebediah called the anarchist to pathway and this basically with this master regulator does is it It when it's gets active it it goes around and finds all these genes that have a very specific sequence of DNA in them called an antioxidant response element binds to it and it like either turns them on or off depending on the gene. It's it's it's kind of elegant that basically soil furthering does this and that you know basically is the switch on for this whole system and clearly it's meant to happen. There's like identifiable bowl sequel sue sequence of DNA in tons and tons of genes that this master regulator will recognize him bind to. I mean. It's crazy it's super crazy to think about anyways. Part part of what it's doing is it's like turning it's increasing the Were called phase two detoxification enzymes and those responsible for detoxifying potential carcinogens and a variety of other harmful compounds. It also turns off where to call phase one bio transformation enzymes which are enzymes that can actually take pro carcinogen and converted into an actual actual carcinogen. So you actually want those down so does all sorts of interesting things. There has been some concern about sulfurophane possibly competing with iodine for transport for into the thyroid And hence you know a potential what's called go trajan which is something that can disrupt the production of thyroid hormones Particularly for repeat people that are are deficient which or have hypothyroidism again. That's a concern. Mostly you find in blogs and stuff if we actually look at the scientific data for example clinical data healthy people that were that don't obviously have iodine deficiency or hypothyroidism. But they're healthy and they're given the the amount of isothiocyanates sulfur fain is a part of a broader family called isothiocyanates they were given the amount that's roughly equivalent to what you'd find in like seventy grams of Broccoli sprouts. What's their daily for a week and there was no negative effects on thyroid hormones? No toxicity on liver or anything like that so the question is what about people. What about the context the text of iodine deficiency by the way? That's very rare. These days get a snack and also most saw the people are eating things with Saul and their assaults. Salts is mostly if you're getting any type of processed foods and stuff too right. There was a long-term study published last year in animals where rats that were Orion deficient or had hypothyroidism induced by drug they were given large quantities of Broccoli sprouts for long periods as a long-term study and then there was zero effect on thyroid hormones. There was no change in thyroid stimulating. Hormone no change in t three or four. None of those hormones were affected in these rats. That were iodine deficient or hypothyroidism. In fact animals that had hypothyroidism Broccoli sprouts actually exerted a beneficial effect on their thyroid. Because that increased glutathione crazy. So there you have it you know. Should you be concerned if you have hypothyroidism soot potentially I don't you know the thing to do would be to a baseline tyrod tests and you went after a month or or however long. You know your Broccoli sprouts and end workshop right. Always talk to your doctor with scratch. You know that's the best best advice. I'm still super excited about it for sure. Especially after the daily so yes I do take daily but the effects. So here's the thing It activates and are up to and that's again a majority of the effects are mediated by right because it's just hundreds and hundreds of genes are being regulated by that pathway. Those affects can actually last a couple of days at least in animals so it may be something that you could take every couple of days but then again translating what a couple of days is an animals to humans. I mean I don't know so I think it's possible you could. You could take it every couple of days just because because the affects your lasting one last question the detox side when people were paying the stuff out does it also come out in the sweat bending yes I believe so something. I don't know if it's more than urine but So something is going on. I'll tell you like a in a one thing from me. I so I take asthma. Call the sulfur sulfur. Vince supplement every day for a month. And then I take a month off and then I take it again the next month at an epic data just did it. So here's the weird thing. I do sauna the almost every single day right and when I get out of the Sauna I lay on this black bench that I have to just kind of cool off and just lay there and of course you know you're dripping with sweat all that good stuff. It's nasty whatever. Whatever I'm not taking it it just dries up? The bench. Looks fine when I m taking at least like a cloudy kind of like Stuff from the sweat. I knows disgusting but the something is coming out of my pores when I'm on sulfurophane. It's really weird. That is so interesting I am going to put that one in my pocket and take it out and talk to show jet Dr Fahey. The sulfur Expert about that. Because that's something super interesting. I would love her art. Yes something is coming out because Dario was like what the hell like. There's like a stain of stuff. My Mike Mike. I'm sorry it's like the only thing I'd change was a sulphur vein. Gene pilots really really crazy but it makes sense it into the bodies excreting something getting rid of it might come out and sweat as well yeah also excreting Akron and other things. I do believe this. Come out and sweat let crazy. I know back in the day you are big. You're one of the early people to come in in realize that there's a serious magnesium deficiency agency in the United States And you were one of the very first to start talking about that a line which is awesome not too long ago maybe a year or so ago I learned about a new form that was developed at. Mit called Elsie Nate Dickinson. That right the renate three nine for three for brain health. I'm curious Are Are you. Are you familiar with this form. And given that you're into all things brain health. What are your thoughts on? I am familiar with this form. My interest was also peaked when I read some of the earlier animal all studies that had shown so that meant that this specific form this magnesium l three and eight was a specific form of magnesium that could cross the blood brain barrier better at than magnesium not not form and that like improve conde function and prevents the loss of synapses naps is and reverses memory deficits and all sorts of amazing stuff. Of course it was very high concentrations in in animal studies but my excitement for that is still will kind of on hold because there was a clinical study pop. One clinical study published actually showing a high dose of magnesium three and eight something like fifteen hundred it to two thousand milligrams a day depending on the person's body weight for twelve weeks. The study claimed that it improved cognitive ability and relative to placebo but but when you look closer at the data first thing that kind of jumps out is that they looked at whether or not this and this is pretty high dose. They were giving people you know one point five grams grams or fifteen hundred milligrams. A day is a lot. There was a very meagre increase in plasma magnesium levels very small no difference in red blood cell Magnesia so like getting inside tissues would be red blood. Cells are by the way usually a marker for brain things that get into red blood. Cells are sometimes used as biomarkers for things things they could into the brain for example like Dha and so there was no change in red blood cell magnesium and there is tons of magnesium being excreted in the urine so people that were taken this up versus placebo so people that are taking this magnesium three and eight were essentially paying out. There was four cognitive tests that were done and if you look individually at each of those cognitive tests there was no like the confidence interval like there was no real significance but when you pulled off for together then you could say that it was improving Commun- performance with all four of them pulled together little kind of a little. You know I would say a little manipulation there just to get the P value you want the significance you want so I would say that I right absolutely think magnesium is really really important and as you said you know like they're you know half at least back back in two thousand fourteen forty five percent China of the. US population was not getting adequate amounts of it. What does that mean for people? Like if they're not getting enough almost feel like okay. I'll have a banana or something. Like what is what does that mean in terms of symptoms like why do we need this much magnesium well for for one. It's hard to say that Y- so because magnesium is stored in muscle tissue and bones your your body anytime it's low it pulls it out of those so you're plasma levels unless you're like severely deficient your plasma levels aren't going to really indicate eight much of a deficiency so the way that inadequacy or deficiency like I'm talking about his measured is is from dietary intake. So people aren't getting what they're supposed to be getting you know depending on if they're a man or woman it's like between three hundred or four hundred milligrams a day of magnesium and most people aren't doing that meaning they're not eating the right foods These these foods magnesium is high in dark leafy Greens it's magnesium is at the center of chlorophyll molecule chlorophyll planner green color. So things that are dark green the plants will have a lot of magnesium Of Of course it's bound up to some some of it's bound to fight tate which can affect the bioavailability nuts also a a great source but the thing is that you're probably not going to have a clinical symptom like you're not gonNA wake up and go. Oh my I can see. DNA damage happening but because magnesium is critical to repair damage your DNA. But that's not something you can see not even something that's ever clinically measured right. I mean it's not like if you had scurvy right. You're you're so vitamin C deficient. You had scurvy that. Your gums started bleeding. Wake up in the morning your life. You'll gloves are bleeding. Maybe I like you know should to get some vitamin C.. But magnesium I mean this is. This is one of those things where it's insidious types of damage that over the course of decades builds up and starts 'til lead to diseases of age right You know defects in DNA repair absolutely payroll and cancer. Big Time Rolling Cancer and also just in like a cellular dysfunction when you start to accumulate damage cells. Don't work as well. Including in the brain so magnesium is also critical for the production of ATP Utilization Utilization of it so you can have low energy that is one of you know potentially maybe but see the thing is is that it's possible that because you need to make energy to survive. Live that the your your all your magnesium men will be used for things that are critical to prevent death in short-term right so this is part of my mentors mentors theory triage theory on aging that he's that he's talked about in published on where You know some of these some of these little insufficiencies in in micronutrients trance-like magnesium they are They're resulting in insidious damage that builds up over decades things that you aren't aware of but show up later in life and actually as diseases of aging and so you know Regulate the aging process itself. So I don't know that you're really gonNA know if there is a real tangible sometime unless you're severely magnesium deficient would you. Would you take for somebody like are you doing like a slow time released magnesium because I know one of the big side effects stomach upset in what form because there's like five ever six different forms out there. I actually try to get my magnesium from food because yeah the because the GI problem where you can really cause like diary the and stuff like if you're taking especially if you're taking high doses I've previously in the past supplemented with Magnesium ACA Dose I think it was like two hundred doc milligrams or something like that. And that's that's that's kind of what I'll do when I'm supplementing with it but you'll get your your dietary requirements if you're just doing a pretty green leafy the vegetable heavy okay. Which is why we try to do? But if I don't and I do I do like to take a supplement on the sauna side of things. Is there anything new to report on research wise and then also when you do the Sauna. Are you doing it with a hat without a hat again. If you thought about does does the exposure of the heat to the head causing the benefits and then also what are your thoughts on cold showers in between like doing say fifteen. Twenty minutes onto a cold holds our hot back in does that. Is that a good thing or bad thing. Okay so this sauna. The newest stuff that I'm excited about is you you know there's been so. Many studies showing that frequent sauna bathing has a positive effect on a variety of different heart. Related Diseases you know where it's like. It can doing thing at forty seven times a week and lower fatal cardiac heart disease by fifty percent stroke by fifty one percent sixty percent lower sudden cardiac death just on and on in multiple studies have shown that there's been some intervention study showing that like a single thirty minutes on a session can improve your arterial compliance. which is like the ability of your arteries and stuff to respond to stress? And we're talking about one hundred seventy five or so degrees Fahrenheit for this right exactly for about twenty minutes and so this. And there's a dose dependent effect on you know the effect on cardiovascular disease also there's effect on all cause mortality also lower like sixty percent lower Alzheimer's and dementia risk with with more times right and of course cardiovascular Oscar. Health is very related to Alzheimer's disease by also think there's another mechanism like heat shock proteins. That also could play a role basically saying in this on a per longer than nineteen minutes. There was a much more robust effect on these Lowering the cardiovascular and all cause mortality and then staying in this honor for like eleven to eighteen minutes. Here's the question. Let's say I hit my twenty any minutes when I leave the sauna in my just doing a normal cool down slowly or can I do the cold shower right afterwards. I'll get to that. Let me get to that. Okay okay. So let's continue on with the new stuff and because all that to answer that question I'll say I don't know I will say there have been some studies that that have done a cold so they've done like a protocol where they'll do sauna for like fifteen minutes and then they'll do cold water or something like cold shower think it was and then back into the sauna again and there were still like some of the same benefits on different parameters of Macondo function and things like that as a very finished thing to do this. Yes it is a very interesting. So that's good news right because that's kind of like and again. A lot of these. Studies cited come out of Finland where a good ten to twenty percent of the population. They're doing the colts on the colts uncle right. So they're they're doing that not everyone does it. But a lot of them do I. I would say that some of the most exciting things that have come out in the last year or so have been that a lot of these positive effects on the sauna on heart health also who even on brain health are very similar to what seeing with regular exercise right physical exercise which is not that surprising. Because what happens when you're exercising. You're raising using your core body temperature right. You're getting your skin harake exactly so these are the things that happened. Your skin and core body temperature rise there's like a fifty to seventy percent redistribution in your blood flow away from the core. All the way to your skin and the reason for that is to facilitate sweating you start to sweat your heart rate increases up to one hundred and fifty beats per minute. You know all this stuff is very similar. While there was a study that came out that showed in fact. That's exactly what happens. The Sauna has been shown a mimic some of the effects of moderate intensity aerobic exercise twenty five minutes on a Was Comparable to twenty five minutes during like a hundred watts on a stationary bike and it improved both both blood pressure and also lowered heart rate after the during the and obviously during the activity heart rate increased blood pressure increased in both instances but then immediately after heart rate dropped below baseline levels and also blood pressure drop below baseline levels. It's been shown to really mimic that Effect that cardiovascular bler exercise has a mission one hundred and fifty beats a minute and the son like who gets that high I I I can sit for twenty minutes and one seventy five and I wouldn't even crossed this one hundred five. Oh really how you get about a one twenty so so. I usually sit in the sauna. I'm going in is is probably around one hundred sixty eight because because it's not it's not one that's going up to seventy four and I stay in for about thirty minutes and at the end of thirty minutes year how many beats cl- I probably get closer around one twenty twenty close to it. I've seen that go down over time. Those my body gets more and more used to it you adapt. Yeah and actually I should probably mention that I don't measure while I'm in there. I measure immediately after I get out because I don't WanNa take my apple watch in there by the way. Here's the secret you can take your apple watching there. You just have to put put your hand over the front of it because if you put your hand over the top of it it keeps it. Cool enough. And it won't overheat and so then you can pull your hand off and it's like you know look at your heart rate and stuff like that. I really never. I've never been one time. I forgot to put my hand over it and that it automatically shuts itself off because it gets too hot. I say that to everyone listening. I'm not buying new apple watches. You do not take it in this on a I've also noticed the fitbit. Hr I was able to take in to the really hot sun is in New York like the old Turkish bath houses where they get two hundred degrees and no issues with that one breaking on me so those work well. It's kind of fun to sit there and watch your heart rate go up. It seems pretty cool. Yeah I mean I I will measure manually too but I you know I absolutely immediately immediately put my Apple Watch on my rates. It's close to like one one twenty but but you know you mentioned the hat and wearing wearing the hat. I think I've worn the hat before only in like this condition where the sauna was like over two hundred degrees Fahrenheit and it helps you stay in longer because like your ears and your I think it protects your hair twos. Your hair starts gets super hot absolutely so I don't think it's like blunting wanting anything or you know if anything it probably helps you stay longer honestly. Obviously you should listen to your body and not like you know. Stay in too long. I had instances where like I'll stay in too long and basically all can get very very slight headache. That doesn't really happen often. And in fact it's kind of a rare everything from me but but it has happened. Yeah I'll become a little bit of Zombie afterwards. Read is like sit there in the corner looking down like the floor. Because you're GONNA so he'd exhausted yeah well you know. There's also been some other studies. I usually do it after a workout on. It's been like there's a study showing that it reduced delayed onset muscle soreness and improved muscle strength after high intensity training. I heard that doesn't increase testosterone in men two or something something like that or or muscle growth hormone or something like that with Ramon. Yeah and so which can be? Potentially you know linked to muscle mass. But also you know there's been a there was a recent study where it was local heat exposure And it was done and people that were they immobilize them for like seven days so they expose does them to the heat or not and they found that being exposed to the heat prevented muscle atrophy by like forty percent huge and this is really in line with animal studies. Ladies that I talked about in the past so I was really happy to that repeated in humans and I think that has largely with the heat shock proteins and growth hormone so the animal studies showed that it was depend on a heat shock protein gene so heat shock. Proteins are one of the most protective adapted responses to heat stress. That are are induced. And it's not just heat. Stress like things like cold also can induced chuck proteins sulfurophane can induce. Each jeans He does it really robustly but yeah I think so. They've been show to protect against muscle atrophy Against a variety brian of diseases. That are as a consequence of like aggregated proteins like cardiovascular. Atherosclerosis Parkinson's Alzheimer's animal studies have shown that they can prevent and also help reverse. Or some of that pathology and the good news is that there's been some human studies that have shown that people that go into the sawn off about one hundred sixty three degrees Fahrenheit. Hi and stay in for thirty minutes. Can activate their heat shock proteins fifty percent above their baseline and that you know so chuck proteins can remain active for about forty eight hours and the cool thing is is that this happens quicker and better and people are adopted. Oh really yeah. And and Egypt. Proteins have been linked to longevity to human longevity also longevity and there's been longevity longevity studies and lower organisms like flies and worms is also great for sleep to doing it just before yeah phenomenal. It totally helps me. It helps with my sleep. It's repeatable hands down for sure it my mood. It helps mood. And that. And you know it's interesting. There's been a sham controlled study where people with with major depressive disorder were treated with They basically are their core body. Temperature was elevated similar to. What would happen in a sauna and An improved just one treatment actually early to improve depressive symptoms thing lasted the improvement lasted for like six weeks or something crazy like that crazy. Another study that's being done to kind of. Repeat that. And try to generalize. Is it and do it with the Sauna. Some pretty excited about that but my mood is totally effect. I do the Sauna. Exercise also is one thing I do for my my mood exercise and saw like yeah. I need it for my brain period. Yeah same it really helps my mood and then The idea that Wim Hof method every winter Starting on December first this year and that is another huge budget mood booster for me. It's crazy that for me is a a helps me more with like anxiety and like focus when I do like a cold shower if I do like a five minute cold shower. I don't I don't like I try to do this on a four times a week. The last two weeks. I've been terrible seven super. We're busy but I hardly showers at. I should get back to that though I really should because I do like doing them. especially in the winter I feel like it's just like that time of year when the Waterloo gold. Yeah exactly cool will before I let you go the last thing I want to to to talk about is your website. Because you've done a massive review it has changed so so much of the last couple of years and I think that anyone that is a fan of yours or is listed as podcast. And we'll start listening to your podcast. We want to see more content. How could we help? And and what are you working on these days on in terms of new features for your website. I'm trying to do exactly what you what you just said which is get more content out. I mean it's been an amazing journey and one of the bottlenecks has been the can't just can't do it all by myself like I. It's not it's impossible not only as an impossible awesome. It's not good for my mental health right. Just there's so much to do so much information that I that I'm you know researching and wanting to communicate and the way to do that is to to really get a team of of really good people to help me do that. And so one of the ways that I'm trying to do that is by offering hiring people that want. I don't I don't take any advertising. I don't do any advertising my podcast or my youtube videos on my website. The Way I'm able to do anything is because people bowl are are contributing and supporting me and they're doing it on a monthly basis. Because they want to help me keep getting information out and they want me to get more of it and the way that I that you. We're trying to kind of grow this thing so I can basically hire more team members. How many do you have right now? Well I mean it depends. I've got a lot of contract different contractors. So you know but I need some full-time scientists I need. PhD level scientists. You know people that that can work with me and that I'm lacking right now. What we're doing doing is we're offering what we're calling a premium membership to people that want to support us and this premium membership is that we're giving them extra added perks in addition to everything that we're doing without my fitness with the goal of increasing our output for foundmyfitness? So these extra perks include. You know they get at a private podcast feed where I have early releases of episodes but also have unique content. Like I'm doing a monthly. Ask Me anything question and answer session so once once a month. Supporters can submit questions. And I go through those questions and questions. It could be anything like things that come up during podcast. People hear me on where things things that come up on post I. Do you know anything related to anything that you know. I've talked about in the past and I answer those questions in a live. What's in what's called a video chat? I use crowd casts. So it's like a live interaction thing so people can chat with me while I'm doing this and I'll answer some questions also live but select through them you know beforehand answer them as well those get put on the on the podcast. Va they're also in a video. You can watch. We have a whole members dashboard. Where you can you know get get access to all these benefits? Where you you get that you get these background notes? They put together for every podcast. I do lots of information that I think's relevant to whatever the topic is I'm talking talking about people get these podcast lights which are like in some cases like over a hundred and fifty slides which are used to all the information that we put on our videos hosts for a podcast tons and tons of work goes into that. It's one of the reason why it takes me so long to get interview. podcast out I feel bad for Dan yes I just think of him doing all those like it does like graphics. It's a it's a team and we need help but people members get that so they get all those slides. Let's say you listen to the Audio version. And you want to see those visuals to help you with more information to help you get figures and all that. So you get bad as well for all the PODCASTS. You can go on the Dashboard and see all that you also. We have a a a science digest that we release twice a month where it's basically a summary. We just released our first one last Friday. We do it every other Friday and and you get tons of stories and that I think are important interesting. I'm member. I didn't see that it was sent to your email. Should have the. Yeah so that's another thing and then You know other things as well we give you a T shirt and you get free updates on our Richard Genetic report we just actually. She released a new version. I haven't talked about it. Yeah I'm getting ready to talk about the new version. What bunch of cold jeans and stuff? So there's lots of little perks that you get. And the premium subscription subscription is fifteen dollars a month. That's really people that want to help. Support me doing what I'm doing. They get extra perks but the whole goal is to meet for me to be able to do more of it right by bringing a team so some pretty excited about that. It's called. That's our premium membership DOT COM DOT COM. You can hit the little green button us has to become a member. I I will tell you that the genetic reporting stuff that you guys do is so awesome like I. I'm a firm believer that this is the future of personalized allies medicine. You know just being able to peer into your jeans and and figure out what's going on Compared to blood work. And then you know cut make tweaks go back in Renton repeat until you dial things in and I go to your website. Run my report every time you come up with a new update that alone is worth subscribing just just for that because I know that there's a lot of other not a lot but there's a few other Sites out there that offer the same Type Service where you upload your twenty three data and they spit the report but none of them are as well researched and his as comprehensive is yours. So yeah I recommend it to everyone. That's awesome thank you. Thank you so much Yeah I I agree with you. There's so many conflicting studies nutrition that I think can be explained to some degree by Jean Diet. Interactions like you know there are certain genes that are that are interacting with the food that we and regulating the way we're metabolising saturated fat or complex carbohydrates and like I have found so much information Like you said you have to do other tests in combination combination but I think the snips give me the y like I also wear a continuous glucose monitor like you and one of the things that I've noticed is that I absolutely absolutely need exercise in order to have a good glucose regulation and after about three days. I if I don't exercise for three days boom it's like I will wake gop with significantly. Higher Fasting Blood Glucose levels crazy like how high like Higher Higher Ninety S. It's pretty decent as well compared to like like a low eighty mid eighty S. Some sometimes it depends on sleep to like I can get it for like one zero one five or something so the my point is that what I've noticed is that I really need exercise and it also depends on like my time restricted eating schedule. Lay dinner you know. Sometimes with the kid it's like I got his first and then he doesn't eat and I'm making this and that and it's like five meals later I get to eat and I'm like oh no I missed my theory. It happens And I do and I absolutely noticed it with my Glucose Monitor continuously monitor. And I found I have this interesting snip in in a gene. That's like it's thought to like. It's like the ancestral gene. Where Before you know made like this whole major agricultural troll and industrialization happen there's a gene that basically because humans went through periods of fasting right. They they had to be able to like glucose. And when you're fasting glucose because you need goes you absolutely need your red blood cells. Can't use anything else. They have no mitochondria right and yeah so I have this snip in that gene. That kicks in man. You're going to keep on the way you're like regulating your blood glucose and disposing of it. So if I safe fasted exercise which I've actually been doing probably with I would say the last two minds when I really started being hardcore about it. It is really changed my my okay Fasting Blood Glucose post-prandial where it's really like improving like like I was saying like like mid eighties so so. This is the first time I've really been able to achieve like really really good. That is crazy what the data will tell you. I have similar issues wake. I Take Glucose tolerance tests than I have disposal issues so I keep a higher elevated Glucose coast for longer than I should write. I do and there's a there's we just we just our new update just released a snips on that. It's funny because I find I'm I gather all this data from my continuous glucose monitor and from the foods I eat and things like that and then I see the snips I have and I'm like Oh that explains it potentially right. You know or sure so being the NERD I am. I enjoy that aspect of it. Were like what's causing this and then you kind of look into it and you kind of find a potential thing. Have you also noticed that like eating. High amount of protein before eating carbohydrates will will regulate the post-prandial Glucose response. It will be lower. You're that's interesting. No I haven't I've noticed that. and Lo and behold there's randomized controlled trial showing that a very thing does exist. It happened protein before cars. Yeah so let's say you had your Keno Salad with beans or whatever something like you want. You WanNa make eat your chicken before you eat that. That's great to know. Text it out Kevin even. Yeah absolutely because there's always those times when you're like okay this tonight's going to be somewhat of a carbonite right. For some reason. I try not to due process carbs. But YOU'RE GONNA get your carbs herbs somehow or maybe I do pizza. I mean a little bit of a protein I yeah try that out. I've been able to get my glucose down in the seventies now which is crazy easy through fasting. Yeah through see. That's the thing that you know I am. I did an extended breastfeeding protocol which was In a lot of work so I hadn't done really any prolonged fast but I really would like to at the very least start with some forty eight hour fast because you know for me. It was like super interested in this stuff a few years ago and I got pregnant and then I was breastfeeding for a while. And we're just like you know three three years go by and I'm like Dang I gotta attitude this now you know so but anyways this is sort of We're going I could go on and on about it but yeah I'm excited to try that we'll try the amongst fats. I think you'll like that. It's the thirty six hour Interesting interesting I I would like to work my way up to a five day. But that's a whole other story and why did one five day ended. It almost killed me so okay and didn't almost kill me but it was like it was so Sleep goes to hell minded. I get cold day to so you start getting really cold like all your extremities are just like really just like the blood flow is not there and you gotta take some magnesium too because I was getting some muscle twitches in heart palpitations stuff. Like like your body is like in its full on dying mode like you're dying basically. Try it right. It's pretty intense. You know Vaulter Long. I know you've had him on your podcast. DR Congo like his research in animals has shown that like the prolonged fast. Let's what it does. It's literally organs shrink. Thank during that stage and then they re grow during the repeating face like one of his studies like a two day water fast. It's like twenty eight percent of the white blood cells like literally were gone like killed off and stem cells and causes stem cells to grow. I know and it's like so. That's one of the reasons why I want to try 'cause if I think a five day for humans is more equivalent to a a two-day fasten mice based off of just the Jeff one level so that whole the whole re shrinking and growing organs was dependent on Jeff. One going down down and there's been animal studies showing that one After two days in mice we'll go down more than fifty percent but and and glucose down go down like thirty percent sampling humans. It takes five days for that to happen so anyways I'm digressing you know what you should do. You should do for members only like a five day fast you know I think zero will help sponsor it would do a five day fast just for your members in the private like like video at the end of every day that you do like live you know everyone gets the bike because I think a big part of it is like you wanna be doing it with someone else you know you want a buddy each deal with. That could be really cool. When you're ready I gotta start with a forty eight hour fast because I I think the a lot of benefits kick in right there? I'll start at. That's the way it is the way better idea. Thank you so much for doing this. Okay I really appreciate it in everyone. Go check out found my fitness dot com. And I'll put a bunch of links Michelle nuts so so thanks so much. Thanks cabin all right. That's it thank you so much for listening if you would do me a favor in this new year and head on over to the I.. Tune store find the Kevin rose show and get a five star review. I would really appreciate it. That helps us get more listeners. And I intern have better guests on the show. Thanks so much and take care.

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Anita Dhake  Early Retiree uses the Power of Thrift

Vroom Vroom Veer with Jeff Smith

49:41 min | 1 year ago

Anita Dhake Early Retiree uses the Power of Thrift

"So I'm going to go ahead and hit record okay so now basically you're gonna say something like Hey. This is Rob Scott from Scott Dot Com. And you're listening to Jeff Smith Room Veer. Listen up something like that. This is Rob Scott Rob Scott Dot Com and you're listening to Jeff Smith on vroom vroom veer well done. You didn't screw up or nothing. Can we go back and screw up? You want me to screw up if you wouldn't mind. No I'm just kidding. I just wanted to get a little out taken there. You see how that worked. Yeah perfect. This is bobby bobby skinny coming at you. Live from Brew Room. Something there it is. Bobby's Katiti it's a very philly name all right. I'm GONNA hit stop and I'll be right back. Are you ready to thoughtfully steer away from your revved up frenzied and far too often scripted life than welcome to Room Room Veer with Jeff Smith? Where he guides you down the road differently. Travelled by sharing unique experiences with guests who have managed to shift away from a life stuck on cruise control and veered their way into a more authentic and fulfilling one in all sorts of interesting and kind of remarkable ways. Get ready to remove room beer with your differently traveled roadshow for Jeff Smith docking. Thank you so much for being here and welcome the show. How's it going? Thanks so much for having me so you are hanging out to talking to me on your phone. And where are you calling from? Are you in New York City or wherever you know? I'm in Denver Colorado Denver Colorado wait a minute. Ride led to the last almost two years. Really Okay Awesome. Somehow I got the impression that you were living sitting in a little apartment in New York City. Where did you ever live in New York City? No I mean I visit there. A million harms my bucket list toward the New York. Sunday but at happened yet. Okay then Denver Colorado all right so now I have to check my whole internal TV show about what's going on with an eye seventy funny. It's great it's lovely. Denver's great I mean and you have to you have to get re used to the altitude when I whenever I visit Colorado. It's a bit of a challenge for me to do anything. Like off acclimate. You're amazing you're like Oh my God right right then when you go back to see level you're superman. I know I up to uh they used to have a train that went all the way. Up pikes peak. I HAVE NOT THAT. It's gone up now right. I took the train and I got to the top and I think it's like fourteen thousand feet or twelve thousand feet. Whatever it's crazy high and I thought I was going to die. People actually hike as they're called fourteen air fourteen thousand feet thing. That people are festive. Here you know I think it might be a healthier thing to hike it because then you're getting the altitude in smaller doses. Yeah your body can adjust a little bit. I did not do well on that train. I got to the top. The very top. There was like the ski. Shelly thing where you go and hang out and wait for the train to go back down and it was like snowing like crazy and like piles of snow that we had to walk through. I went and sat down and I thought it was going to pass out for the whole fifteen twenty minutes that I was there on Bunn but the views were amazing so aside from the fact that I thought it was going to pass out it was amazing. Red I digress. As usual so year here because you went through this whole thing where you decided well first off. I want to get into the back that you sorta like slipped into going to law school in a fun way. So we'll talk about that and then you went ahead and finished law. School passed the bar got a job as a lawyer and went. Wow I'm making a ton of money and instead of behind this instead of buying a bunch of stuff you don't need with money you don't have you. Did you. Took a different path that I WANNA get into. We call that financial independence. Maybe I don't know but yeah definitely basically retirement right the fire thing right. So let's talk about that so I tell the story about how you sort of like figured out that you might be good at law school because it sounded fun from Your Block Law School Law School I'm just really asked reader an Internet test though while on the L. Thatch and you know I just I. I was working entrance. I hated my job and I knew I wanted to do so and get an advanced degree with my bucket list. Fell started looking around like what kind of schools go to and I took the fats and they did very well. And we've kept sending me applications. Hit reply will waive your fee nine tuition your application pay okay. Three will cry and when I got into the University of Chicago and other law schools because pretty good school and Kinda rude to say no okay. That's great you. Kinda like approach life like I do a little bit. I guess I'm good at that. Maybe I should try it right. I mean I don't know law. School Fianna starts very middle of the pack in terms of grades and stuff. I never went out for Lara review or anything like that but I went to Paul School but it didn't really matter so I got a pretty good job after afterwards and worked there for five years and saved a bunch of money lived very simply and then I retired so basically and and let let me get before you retired. Did you successfully pay off all of your student debt? I did when I graduated law school. I had over one hundred grand. Get along run right after working for a year catered off very boring. I think so I right after all school. He was thousand nine enough when the market kind of collapse the Greens collapsed and rice. And if you work for in the white if you want to take your off we'll give you a third of your salary which was still more reading than I ever been in my life and you everyone for a year and pay a minimum did wounds per year so they paid me seventy seven thousand dollars to go nothing basically and I just use that time and money to travel the world and okay down to my student loans and so by the time that I start working without like nineteen ninety grandbaby and when the exact number so ninety grand one year. That's amazing. I mean a lot of money to work that way. That's another day of our that and they would. They would pay you to not work basically in kind of insane by lung it. I Very Dr Happened to me a little so back in my kind of like quit moment was the end of two thousand ten and in twenty eleven basically so. I had one of those six figure jobs that I quit much to the Chagrin right. Then everybody in my life to this day when they think about what I did they think I'm fucking nuts. That's all you got to be talking about. How your dropping time at like talk about your plan to retire for five years and I'm GonNa time he was trying to do it. You Know Airlines like happy for you miserable. I love your plan. Well now I should amend that statement. So there was a whole crew of people that was from this personal development blog community and they were beating me job drum right and you know. I get it because I kept saying I wanted to quit job. So yeah so of course. They're going to echo that back to you. Right when you tell people you want to figure out there encouraging correct now they don't actually you know say what's going to happen after that they're just encouraging you to follow your dreams so I yeah didn't have a plan at all but for the first three years I did. I got free money from the government by doing the GI bill. So when you're in the military yeah you get this. They had this post nine eleven. Gi Bill thing that would pay you a monthly housing allowance that was significant right for going to school for three years so I did that for the first three years. Yeah I know so. It was a blast. I finished a Bachelors Degree in psychology. And and then I also went and went to massage school for about a year. Jack of all trades I am so that was amazing. A fun and then. I was supposed to go back idea if you combine the two. You become a therapist who does massages here. I found out. You're probably right there. Are people out there that that combine those two things? What I found out about psychology was well a couple of things you need to have at least a master's degree to get a job with a psychology degree. Okay and also while I was in the degree the think the most important lesson I took away from that was I didn't want to be a psychologist and there's a whole lot of reasons to go with that but it was a really good degree to get anyway just for life experience and then to. I actually did massage for a while but I didn't really like it as a job and what you said is the truth is if you WanNa make it like a thing that is fun for you and make you enough money to live off of you. Basically have to have your own business. Spa Something Right. Yeah and I didn't WanNa do that either. Didn't really love it enough to WanNa do that so but I did they. Yeah Yeah I did learn all this amazing stuff about trigger point therapy. Which you're in your thirties. Still right so you don't really know. What a forty or fifty year old body feels like but they couldn't get richer right so I learned like when you have pain in your body like muscle pain. You can use trigger point therapy to fix it rather efficiently. So that was amazing. I mostly just use it for me. I just went through this really big bout of hip quad slash the hamstring pain. And I had to reteach myself about how to make all that go away and it took about two weeks and now it's gone. Yeah now it's mostly gone. But I had to dig on all of my books and I had to go find find my web page. Oh it's this muscle. It's that muscle its muscle to and I might need new shoes. It's this whole thing. But anyway I digress yet again as we do okay so yes. It was fun so and that was a that conversation. Sorta like made me think about your whole blog post about the muscle. Mind connection thing. Oh yeah after working out a two and a half years ago now every day and like you have to have a new spread of my body and then I can like talk to my muscles and they talk back. It's pretty amazing to like. Use them you know. Be Friends with them. It sounds very hippy. Dippy women saying if he did very thinks. It's okay hippie but when you when you when you had your blog post and you had that sort of like childhood gleam moment when you are running in the mountains and just like you know yeah. I had one of those when I was. I was working that job that I was telling me about in Los Angeles and I spell there. I was able to ride my bike to work. That's amazing yes this is even before I knew who Pete was and Mr Money Moustache. I didn't even know that was the thing I just did it because it sounded like fun. Yeah Yeah So. I used to bike to work when I lived in Chicago and was like the best part of my day is amazing. Yeah and it. There's there's downsides like I would love to do it today but it takes a long time and then you have to have a lot at your wrec yes in your office or whatever. I know I wish I could find to a job closer to home but I think I'll retire. I so anyway as I was doing that bike ride right. There was this unexpected childlike glee. Moment where I was taking this new route to work and suddenly there was a hill and it was. I didn't have to pay for the hill because it was just a downward slope and I was like. Oh so that was one I in the city like you. Just go that s when you do it because there's a real possibility of death correct. Yes especially in La where people will tell you to get the. It was scary. Actually because the drivers will just with in no uncertain terms. You know tell you where to be and win like get the APP out of the Road Bay their own beef. Yes yes but it was fun so anyway. I thought we could share that moment. Let's I know that you've been into meditation for Awhile. And you're still you're twenty seven minutes or twenty four minutes or twenty four minutes a day twenty minutes for about a year and a half I wish I'd covered this earlier in life. But just like it's so calming and every self-help book ever read mathematics that attention. So there's gotta be some reason for that right but it totally get it who you sound like you meditate as well. I do for by preaching to the converted. Here right right. No you please because most people listening may or may not you know. They're they're still that whole people. It's not for me. I tried it and I couldn't perfectly calm my mind so I quit. I see what I meditating. It's not you personally. I wouldn't call it but it gives you a chance to like kind of be in them. Women can just kind of live in the moment that enough and it Kinda spilled over to the rest of your your day life but he took a while to be to blame bracelet that you know now that I've rarely like I can't imagine stopping but I'm probably will do this for the rest of my life. Usury sure no. That's great I mean. I don't have an official practice now. My practice now has come down to. Do you ever like wake up at like two o'clock in the morning. I rarely I used to do but now that I'm retired. I just when I'm tired and wake up when I'm not seeing incredibly credibility whatever wherever jumping so I did retire. I went back and got a job so now that I have this job. I usually wake up pretty frequently. I would say somewhere between two and three o'clock in the morning okay. So that's when I do my I'm going to put it in. Air Quotes Meditate. Ah That's definitely the way to do. It absolutely hasn't gone because they meditating is the reason that evil typically because when I'm lying in bed I'm just able to like calm. My mind synchronize breeding and then all the sudden you know I'm asleep. Yeah Yeah Yeah yeah well. Yeah it's like why put the meditate in air quotes is because I'm now using meditation and get back to sleep at times when you're trying to meditate you accidentally fall asleep. Use It as a sleep aid. That's my thinking. Yeah all I do is just do that Have you ever gotten into this? Just it's it's more like a breathing. Exercise less meditating where you just yeah you just instead of Saint Making your intention meditate you just say I'm going to deep breathe for Awhile Right? And and that's it you know it's like you just make make up a couple of rules like I'm going to inhale for five seconds. Exhale for hide seconds and see what happens with that. Yeah something super simple but it the counting sort of distracts that chatterbox in your brain. That's trying to solve problems. Sleep right and then you know. So and the breathing is deep. Breathing can make you high in and of itself. Even if you don't have to change your mind now I haven't even the author O. Eilly behold like. Yeah that's another thing that I How to change your mind slash? Depression is another list. I'd recommend it. I want to read it. Yeah 'cause LX on yeah. Yeah but it's also as a cure for depression so I know you have a diagnosed clinical depression that you still struggle with. But you have more or less. You've got a management technique right so I didn't say that you know retiring definitely helped out tremendously as well Where does help? Meditating is helping you just like living a life like supposed supposed to be living in Polk lobster and not just going through the motions and you know going after the big paying job. Because that's what you're supposed to do and I've definitely noticed like I read through my old diaries and stuff. It's like night and day difference between my mood between four hot when I was retired and now that I am retired and so much happier twenty. It saved your life. Yeah in a in a in a real way really. I mean yeah absolutely saved the life that I've proposed to live. Amen the The thing when I was depressed I think it was worked situation. What kind of thing? Yeah where what like what you're doing everything the same? Yeah it's going to work and just what am I going kind of thing? I think there's this point in early. Life probably happens to most people when they get somewhere in their twenties that the rat race becomes glaringly. Absurd to anybody. Yeah Yeah it's like really this is this is what everybody's talking about more shopping. I was Kinda hoping there was going to be more right unless you go find it. Yes so yeah. I went through. That spell of this is really stupid and I don't WanNa play anymore and that seeking sinks you into that sort of like depression to me was like this fucking loop inside my head right as like European you know and all I remember was every time I would be alone specifically driving home from work. I would just cry. That was oh no that was. That was what depression looked like to me. I know it sad obviously right but you know thankfully I think paradoxically me attempting suicide. A couple of times and failing. Got Me To this. Fuck it kind of thing in a good way. It was the power of Ova. Kit was like Damn I survived that maybe the rest of this shit isn't so bad. Well I'M NOT GONNA I'M NOT GONNA die. I kill myself as well learn. Learn some other thing that I have to do is yeah. Yeah it kind of turn down the volume of all do the noise of the work bullshit as sound. Yeah that's a good putting like that anyway but the how to change your mind book is amazing. I haven't read it but I heard the Tim Ferriss podcast of him talking about the book. And how about an how the LSD and all the other psychedelics can help sorta like shirt. It's SORTA like a shortcut. It does the same thing that a long protected meditation practice can take. Three years can take three plus years to get you to that sort of like. I think the meditation thing is probably a safer path. If you're doing it alone but if you're an emergency situation where you're about to hurt yourself or others. Maybe therapeutic psychedelic pro. Yeah it would be. I would love to to my end. Yeah me too. Actually I think. Have you seen? I've seen people go in. Try the Iowa and I would I would do because that is like try anything that comes out of the Earth issued natural enough that I understand your hesitation. No To me okay. All right I've seen okay you can do with LSD. You can do shrooms. You can do it with Iowa right and you always GonNa be in Therapeutics Setting setting setting right and you WANNA have a guide made all of those things to make it medicinal and therapeutic and not a party important getting Mitri got yes correct right. You're not doing it for a party. You're doing it torn experience and a therapeutic experience but to me WASCO is I'm signing up to Puke and shit for a while and talk to you who's done it has all just throwing up the entire time doesn't seem like a lot of fun because maybe if I went into it I would probably fast for a while but I don't think you get that sort of like same experience with mushrooms. I don't think so so I mean I I I don't know personally. I've been rainy leader but okay to have you do. The sentence setting thing haven't felt like connection. I felt like I needed to meet somebody but they just decriminalize mushroom temporary so interesting so I I. I was wondering So in in Denver there weed is legal right. Yes it is medical actually. So you're you're you're a user. That's great because I was going to be because I'm not I am? Yeah Yeah I actually I would love to because to me. I would love to have something that is. We'd equivalent of like three beers. Something that kid either be. I WANNA chill out or I want to celebrate. A week is over and and not have three beers right but have like one really good. Hit of some really nice week but I can't do that because anti federal job so tired though on your girl that it is there is there such A. We'd hit that would. Have you ever had three beers that were really good? That made you feel Nice. You know I don't really drink so ideal out of that smoking so much more appealing knee. Yeah Great Gig. Just because I feel like shit when I drink. Yeah I could. Just I'm happy I know I know I know no. That's that's that's my point. You just expressed all my point because like alcohol has all these even though it's legal right so it's the legal option. It's got all these downsides that you know I three beers that are really tasty has a lot of calories that I don't right. We know calories right unless you include Munshi calories which could be but anyway why. No I experimented when I was a kid so I know all about doritos in Hojo's and okay so before we get too far down the we'd rabbit hole. Let's move on. So what are you talking about marijuana marijuana I am? I am looking forward to not having a federal job just for that reason. I don't know if I'M GONNA actually get into it. All I'm going to say is that option happened be. Yeah Yeah Yeah who knows? I know I've heard a lot of people that say I mean so when I did weed it was like one thousand nine hundred eighty something so the we'd now is like way more powerful and Wayne is thoroughly different beast. And so whenever I do it. It'll be I'm going to be taking the advice of a Seth Rogan. He's like just take one small hit and then wait a half an hour and see what happens actually. Excellent advice yeah. Marijuana gets everybody differently so you might need more but you can get more. You can't smoke. Let him on smoking. You just have to wait okay. So let's talk talk about your six pack ABS. Expect APP right now or you don't do not I do. Not I know know I've been reading and you and you. You Edited Your Bucket. List to say four four pack because it was just impossible to get like a little bit of you know fat underneath my belly button to go away right right right no. I tried for perjury. Here's and it just. I gave up and I'm pretty happy with my body. Also he's all good and I wanted to say that to. Actually I started where you were in the four-pack zone and then I read back like See so you. I saw the little growth hump that you went over of living below the six and being happy with the four. So good for you. Yeah I'm personally. Happy with my colleague So you know the keg something that's right. I'm ready for this as if I have my cake. I can still move pretty good with. It's a pony keg. It's not a half barrel. What happened with you? Did you start with the forecast? For how did you get to drink just life in general no happening I? I've been struggling with wait forever. So even when I was active duty Air Force. It was easier to lose weight. Because you've got the community of people that are way around you. Competition makes a huge difference. Oh there yeah and then I was in charge of. I was the boss of all these people that were younger than me. So there was the younger guys in their twenties. And I'm in my thirties. And they were making pushing me to help them stay in their tiptop tiptop right. Oh my God it was a that was brutal also had to work with the people that were struggling just pass so that was gone because all of a sudden. I'm feeling like hey look at me I'm old and I'm renting a man. I'm in much better shape in my thirties and twenties. Skinny bed at my twentieth. Never but I'm much much better shape that you couldn't pay me enough to go back to being the twentieth but you know the I think you'd learn the hard way like most people is like you can be fit and fat at the same time. Yeah absolutely so like losing weight and being fit are actually two separate things that they work to get there. But I think you have to really change the way you eat in order to lose weight right now. Fitness is always. Its own thing you have to be fit to. But YOU'RE NOT GONNA lose weight by fitness. It just doesn't work right are in the day right. I I spent most of my life being fit fat. I'm probably still fit fat. I did that too. But I'm fitter allies prevent this. I'm happy I read. I read the four hour body and when he laid out. What what. The fitness thing is is is just body fat percentage. That's when those people that are fitness models. That's what they're doing to themselves. They're sort of like. I don't even know what you'd call it but I don't think everybody stays there all the time? I think they take those Patterns Women Right Right. I would say you know. Take those pitchers do that photo shoot and then go have a double cheeseburger. Ins and bright. 'cause it's not it's not going to stay there forever unless you're doing it every day in the gym and that's sort of like your job lifestyle thing then okay then. It's probably a little bit easier for you because you can survive on protein shakes and chicken breasts and Broccoli. Thanks yeah right right right. I mean if you're doing photo shoots and classes every day then okay all right you miss out on those double cheeseburger but okay. I would rather have all French. Toast will cheesecake or something takes. Oh that's another thing we can talk about. Is the salad for breakfast. And we're getting close to route so but I'm having a good time so if we go a little over that's okay with me. record today it's honestly the best thing ever as. I think like a lot but I really like it it. It's raining. It's you you eating so many green. Get an early and often says you now where it can take you to challenge plus. Yeah and it just feels like a treat it because it's a giant fan and you have always delicious ingredients so that much better than you know eggs or steel in my opinion And you put a salad too right. Yeah yeah it's great sunflower seeds and it's the salads whatever you wanted and there's no wrong answer in a lotta fun finding like different ingredients to put it in and make different salads. I would say that's perfect for a retired person. Look bad exciting in my life is like figuring out the good salad but so doctor Rhonda Patrick. She's on Jim Check her out so put that note note to self checkout Doctor Rhonda Patrick Rhonda Patrick yet. Doctor Rhonda Patrick and she's on Rogan's podcast a lot so you can find the snippets Patu. Yeah so like her. Rogin they hang out together a lot. She's got her own set to but she's got this really amazing recipe for micro nutrient thirty. That I am now yeah. I'm addicted that. So it's like Kale smoothies to spinach. It's Kale Spinach. Chard Tomato Carrot Avocado Apple blueberries. And then I add a protein shake scoop and I thought well okay. So she drinks like that whole thing every day. Okay that to me. It makes when I use my blender it makes about two courts and that'll last me about four days so forth of that. Batch is my breakfast in the morning and that lasts from six until about nine right. And that's when I noticed the different Britain in a self-described. Yes okay well. Now I've been doing Have you ever heard of Neum? I've heard of it being a commercial for it. I don't expect though it's just an added APP. Yeah it's an APP but it approaches. It's not really a diet per se. It's more using cognitive behavioral therapy in a sneaky kind of thing to teach you how to like be a little bit more honest about what you're doing with good so I started doing neum a while ago and when I started I was probably hanging around to thirty and now hanging around like to ten good. Yeah not bad at a lot so and all of that time I was drinking a lot of beer so the current keg has got beer in it right so now. I'm in a beer break so I usually lose ten to twenty pounds on every beer break so again. How long has your beer bake? And as long as I can make it happen is okay. Thanks mandatory beer. I try to go thirty minutes at a time but those beers sneaky of making them finding their way into my stomach like Oh. Hey we're going to have beers after work. Oh that's fine. I will say this. I don't. I don't drink often bring crawly. You know once every four months right Kinda deal. It's really fun so I completely understand the appeal just the next day. I had no. Yeah you're right hangover suck. That's that's why it's like. I wish I wish in my world we alcohol would be illegal and we'd be league. They were just yes which places because we got stuck with the hangover version You know it's not good. Yeah and alcohol is illegal like you'll still be able to get it you know so it won't be easy to get you know so you'll still be able to partake just won't be like an everyday thing or every week. They maybe right. No you know I don't. I don't think I'll ever completely quit drinking. Just because of the social thing it's like I have family that drink. What I WANNA do is not do it. When I don't have to like you just get into a habit of. Hey It's Thursday that's six back just because it's you know I would. I can not do it so my my stand in choice for beer is coming. Bucci which works really good. Yeah Yeah and sometimes lazing sometimes. It's absolutely terrible and there's another nine tweet already bought it. That's true you're right you all. You never know when you're gonNA SIP something that tastes like feet. That's why don't really as bad beer. You know right right. Yeah Kombucha does the occasionally not. It's not good right but I usually good. It's usually okay so we are now officially wrapping up. I think we've got one more thing hit and then we'll wrap it up. This has been a blast. So thank you been great. It's been fun and I WANNA get more into the FI- am I saying is it by the F. Guy Ok p pipe. They retire early but by so for those. That don't know what we're talking about. Financial Independence is the F. I. Or Fi and then the retire early is the R E. So then it's put it all together. It's fire so there's a fighter movement yes and Anita is a blogger in the fire space. But there are downsides early retirement that I found out about and you blog about when you're retired. I'm sure yeah well the thing that I hit when I tried to not work and stay home was that I was just alone a lot so some of that old Mary too right well. My wife was working a fulltime job. When I was I was not working. She was working fulltime job. And then so it was. It was a party when I was making all of that. Free money from the government. Because I would have any guilt that I wasn't making money that make sense. Yeah there was still a paycheck with my name on it hitting the checking account every earned edge. Because you're now so those three years I was just gleefully fun I was just but then when it was done then I felt like required to go at least make some a little bit of money right. Yeah and then during that time to make money right is hilarious fund to make money yes especially not required so I get. I did a bunch of Temp jobs and I drive for drove for lift. I did massaged okay. Yeah anything that I could do. That would be quote unquote easy to me. Really easy like ours just sort of like getting out of the House and being around people and those kind of things but I was still really lonely. You know that isolation stuff because there's always gaps of non employment and then you know I actually went and got unemployment and that's like vo worst feeling ever you're going to the principle's office in you're getting in line with all the other people that are in trouble saying job. Moody Awful. I wouldn't wish that anybody I would rather just not have the money. I don't WanNa do it again. But what were some of the downsides of early retirement for you you know I think we have weekly briefly touched about it. It's like sometimes I think if I died it would take. Wow you know if you died take yes for people to notice. Oh right right right okay I get it so it's like I don't really feel like I have a place in the system that makes sense sold on just like one of the first questions people ask you. What do you do you? And that's kind of how they checked you in your mind. I do anything I you know. I work out a better tate. I read I write. You know what I do with my hobbies. I think people kind of looked at a little bit. What do you think that like? I said I was a corporal. Wordwide looks people that were kind of like respect whereas now I think people think layering you know apparently finance give much happier now. I just know that how your view changes dramatically when you retire early. Yes how people do. Yeah I I went through that sort of feeling while I was still active duty air force because my wife and I we found ourselves the age of empty nesters and we never had kids So we were sort of like inappropriately young in hand with people way older than us by mistake just because of so we're making plans to do Xyz when we're staying in England and because of our sort of like makeup as a couple with no kids we landed in the places where old retirees were even on purpose it was just like Oh that place looks really cheap and is open off season you know who else is going to be there. So that reoccurring where my wife and I were going to this. Why are we hanging out with people all at heart I want to cruise last year? Not Person No under like sixty on any of them right okay so you can feel great young. You went through that tape okay. Good it's the same sort of feeling you get when you Have too many consecutive days with no alarm clock basically? That's that's my favorite part of the day. Like sometimes I will set my alarm clock just to like be icon. I don't have to get up on the face of fun feeling that's Great. It's a great way to start the day like I can do whatever I want and I'm GonNa Sleep some more. That's the best. That is what I would say was that I think I'm looking forward to it as long as my wife is with me. 'cause I suffered Berg with with me so if you're right now right now. She's not working so the plan is for me to not work in about four years from now so reasonable. Yeah so if we're both not working at the same time then it's Sorta just like every day's a weekend kind of wake up and I already know how to do. It will be coming nothing right. Yes Yeah I can't wait. I'm looking forward to it so when you do it and the other person is going to work and you're the one staying home alone not from lines and then I just really I would go to lunch with a friend and I was just like I was a puppy. People like you have one air into your like. That's my keep today and so proud of myself that I did right but you also. Are you still doing that part time job that you were talking about that? It's like a writing gig. Yea Call it a part time job it just it kind of gets myself. Accountable like try to write twenty hours a week away to keep track and like I checked with my boss with me and I you know okay. So it's a it's a chart just under the pretend part time job great philly but it works for me. I mean I just. I was so worried when I retired that I was on my couch and smoke weed finding top. All these lists of things that I'm doing in like I have to have plans 'cause it just it would be way too easy like watch your life by if you didn't hyping and you'd start working on your leg if you were me. The first year of my retirement ballooned because it was just like everything was a party. I was like hey. Let's actually read that. The opposite is true. That like the first couple of years after retirement. You're like Oh let's get in shape because you have so much time you know that was just like hey beer whatever you can get a cheeseburger. It's all good. It's true the impossible burgers pretty good. Okay well we we add BS forever. I know we could. We should hang out. Hang out on my show anytime you want. We'll we'll have a good time. You can co host good all right so say your URL and and how people can get in touch with Anita docket yeah. My blog is the power thrift dot com can email the power threat to g mail. I'm not really on. The social media is very often. So I'd say the two ways out for your brain good it's terrible for you honestly and I feel much happier when I'm not on it amen. And and you're an amazing writer so don't quit. Please thank you. Yeah and you can tell when somebody enjoys writing because you engage with all your commenters which you know. I don't have very many comments. Ed for you do you have A. I wouldn't say it's like through the roof but it's you know you can tell people are reading you know. Yeah I love to get it right and I can tell. You're like this spreadsheet nerd and you just love with like lists and blogging and like just keeping yourself all straightened organized and you would drive me so I I know we can be friends from afar. But that's about as far as would go because you're doing that listing again. I'm going to go this way. I need when I do my life because I think I'm Richard sometimes to be really good. See how other people live and how it is them right. I'm just saying I couldn't. I couldn't live in your brain far too many lizzy rules anyway. This has been a blast. Need I appreciate you hanging out with the APP? All right have a good one. Thanks thanks for taking the time to ride along with us on another episode of Bruise route via for podcast INFO. Show notes. Be Sure to head over to Vivere DOT COM. That's triple double E. R. DOT COM man. That's fun to say and we'll catch up with you next time here on Green Room.

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COVID-19 Q&A #1 with Rhonda Patrick, Ph.D.

FoundMyFitness

1:14:26 hr | 1 year ago

COVID-19 Q&A #1 with Rhonda Patrick, Ph.D.

"Hello friends today's episode is a special discussion around Kobe. Nineteen during a time with a lot of noise and misinformation online. Our team here at foundmyfitness wants to make sure that you're getting well-sited accurate and trusted information. We recently asked you the listeners. By way of my email newsletter to submit your questions about Kobe nineteen and today I will be answering a few publicly while. I'm only answering the top questions today. We planned to release another publicly available Cobra. Nineteen QNA session similar to this one very soon. Some of the topics covered in this episode include covert Nineteen Infants Children and pregnant women. Hydroxy chloroquine as a potential therapeutic cove. Nineteen the flavonoids Quercetin as zinc. Ion For blood type influences on Cobra. Nineteen Risk Vitamin D two receptors cove in nineteen the sauna immunity and covert nineteen intravenous vitamin C in Kobe. Nineteen and finally Melatonin in Kobe. Nineteen if you find value in today's Q. And A. and you'd like to support us to deliver even more high quality. Well researched information. Please consider becoming a foundmyfitness premium member. We do Q and a sessions for foundmyfitness premium members. Each and every month I host. The sessions live on camera and members can contribute in the live chat. We cover many popular topics such as sauna fasting and sulfurophane. Although these days many topics have been focused on immunity premium members. Also get access to recordings of all previous Kyun as our exclusive private podcast feed lifetime genetic report updates and members only emails and more above. All your support will also help us. Do More of the important work of foundmyfitness informing sometimes even rebutting but more importantly synthesizing cross disciplinary science focus content visit my website to become a premium member at foundmyfitness dot com and click the become a member button at the top of the homepage. You can find supporting information for topics discussing this episode including a summary. Timeline in references on the episodes page of my website. I've found my fitness dot com forward slash episodes before we get started. I want to emphasize that the content in this podcast is not meant to diagnose any disease and is not intended for medical treatment. I am not a medical doctor and the information I shared does not constitute medical advice. User should not use this information to treat any medical condition. My background is in science and not medicine guys so just keep that in mind. All right disclaimer aside. Let's jump in the first question we're going to discuss is our children and infants. Susceptible to cove in nineteen are some more susceptible to a more severe form of the disease. Are they carriers of it and possibly spreading transmission so let's discuss a study titled Diagnosis Treatment and Prevention of two thousand nineteen novel coronavirus infection in children? Experts Consensus statement is published in February of two thousand and twenty it stated most infected. Children have mild clinical manifestations. They often have no fever or symptoms of pneumonia with good prognosis. Most of them recover within one to two weeks. After disease onset few may progress to lower respiratory infections another study tiled epidemiological characteristics of two thousand one hundred and forty three pediatric patients with two thousand. Nineteen Corona virus disease in China was published in March. This study reports that epidemological characteristics and transmission patterns of these pediatric patients with covert nineteen and in China. The study found that of all ages were susceptible to Kobe. Nineteen with no significant gender differences observed. Clinical manifestations of pediatric patients were generally less severe than those of adult patients. However young children particularly infants were more vulnerable to the SARS cove to infection among symptomatic children. Five percent had shortness of breath or low levels of oxygen in the blood and zero point. Six percent progressed to acute respiratory distress syndrome or multi organ system dysfunction. These levels are much lower than those seen in adults infants younger than one year. We're more likely to have severe illness compared to older children. Researchers have speculated that a few possible reasons could explain why children experienced less severe disease and adults SARS Cov Tube virus exploits the NGO tencent converting enzyme. Two or ace two. As it's called receptor to gain entry into cells perhaps the maturity and function or binding ability of the receptor in children may be lower than an adult's children's immune systems are still developing and may respond to pathogens very differently than adults children's also often experience respiratory infections like RSV in winter and may have higher levels of antiviral. Antibodies compared to adults. So let's address the question about the role. Children play in Kobe. Nineteen transmission understanding how covert nineteen children is vital to slowing the pandemic a steady titled Covert Nineteen in Children Initial characterization of the pediatric disease press release published in March of two thousand twenty summarizes. Children are less likely to become severely ill than older adults. Children may play a major role in community based Viral Transmission. Children may have more upper respiratory tract involvement than lower respiratory tract involvement. But there is still much to learn about the impact of this virus on children as well as the impact of children on viral spread. There are some subpopulations of children with an increased risk for more significant illness. Those seemed to include infants and preschoolers immuno-compromised children children with other pulmonary health problems. This has also been reported. Non Cova Nineteen Corona virus infections a Meta analysis including forty five published studies on cove in nineteen found as of March eighteen. Two thousand twenty children have accounted for about one to five percent of diagnosed cove nineteen cases. They often have milder disease in adults and deaths have been extremely rare. Diagnostic findings have been similar to adults with fever and respiratory symptoms being prevalent but fewer children seem to have developed severe pneumonia elevated. Inflammatory markers were less common in children and lymphocytic leukaemia which are low levels of lymphocytes in the blood was rare. The clinical spectrum of children with covered nineteen has often been similar to that of influenza on the topic of persistent fecal shedding of the virus out of ten pediatric SARS coke to infection cases. Eight children persistently tested positive on rectal swabs even after Nasal Farren. Gio testing was negative raising the possibility of fecal oral transmission however we do not have evidence of replication competent virus in fecal swabs which is required to confirm the potential for fecal oral transmission on the topic of mother-to-child transmission of covert. Nineteen mother-to-child transmission of diseases also known as vertical transmission can occur during pregnancy several viruses including hepatitis. B. Herpes zoster chickenpox and human immunodeficiency virus or HIV can be passed by vertical transmission. A recent report indicates that Sarge Cove to the virus that causes Kobe. Nineteen is not transmissible from pregnant mothers to their infants. At birth the report describes the clinical course of four live born full term infants. Born to pregnant women who tested positive for Kobe. One thousand nine in China. Three of the four infants did not test positive for the virus. The mother of the fourth infant did not provide consent for testing none of the infants manifested clinical signs of Code Nineteen such as respiratory gastro intestinal problems but to had mild rashes at birth. One of the infants developed breathing problems but responded to noninvasive mechanical ventilation. Although three of the four infants described in the report were born by Caesarean section one was born Badgley and did not test positive for the virus. All the infants were isolated birth and were formula fed. The authors of a report collected placenta amniotic fluid. Neonatal blood gastric fluid and anal swab samples from the infants for further study another study titled Clinical Characteristics and enter uterine vertical transmission potential covert nineteen infection in nine. Pregnant women also found that there was no evidence of Sarge cove to viral transmission from mother to child in nine births from Kobe. Nineteen infected women. All nine births were done by. Cesarean section in the third trimester amniotic fluid cord blood neonatal throat and breast milk samples from six patients. Were tested for SARS COV to and also apples tested negative for the virus. The clinical characteristics of covered nineteen pneumonia in pregnant. Women were similar to those reported for non-pregnant adult patients who develop cove nineteen pneumonia and yet another study titled An analysis of Thirty Eight pregnant women with Kobe. Nineteen their newborn infants and maternal fetal transmission of SARS cove to actually described Thirty eight pregnant women. With covert nineteen and their newborns. In China the report found there was no evidence of SARS co two undergoing any type of intrauterine or trans placental transmission from infected pregnant women to the fetuses since all the publish a seems to indicate that infants born to mothers with Kobe. Nineteen do not actively have discharge cope to virus. The question is what about? Antibodies from this virus so a publication found that among six mothers with confirmed Kobe. Nineteen SARS COV to was not detected in the serum or throat swab in any of their newborns however virus specific antibodies were detected in Neo. Nato blood serum samples I G G concentrations elevated in five infants and I G G normally crosses the placenta and GM concentrations were elevated in two infants so GM is larger molecule into not thought to usually cross the placenta so this either indicates that may be the placenta could possibly be damaged in Kobe. Nineteen allowing the GM to cross the placenta or the SARS co two may cross the Placenta and could result in the infant in producing the GM. That's two possibilities. We're not sure exactly what's causing the infants to have the elevated jam concentrations so the CDC has recommendations for the care of pregnant women and breastfeeding. They recommend that a mother with cove. Nineteen still continues to breastfeed since the virus does not seem to be present in breastmilk but they should wash their hands before touching the infant. And wear a face mask if possible while feeding at the breast. Okay let's move onto the next question. Which is can you explain a little bit about hydroxy chloroquine as a possible treatment for Kobe? Nineteen how does it work? Does it have to do with it. Being a zinc ion a four hydroxy corcoran is an old off patent drugs. That is inexpensive with a known safety. Profile Drug interactions and side effects. It is an anti malarial. Therapeutic that is also used to rheumatoid arthritis and Lupus. It's pretty well tolerated. However there are safety concerns anti-malarial drugs can cause ventricular arrhythmias qt see prolongation which can lead to fatal ventricular arrhythmias and sudden cardiac death and other cardiac toxicity which may pose particular risks critically. Ill persons this is not something. People should be taking at home without positions guidance however there are inherently know published double blinded randomized controlled trials for its use in the treatment of Kobe. Nineteen it is possible that it may be used to treat symptomatic patients and may decrease the length of time the virus remains in the respiratory tract thus limiting community spread however. More data is needed. And this is based off of the very limited data that has been published which is not super high quality data. But let's discuss that data a small open label study titled Hydroxy Corcoran and through my sin as a treatment of Kobe. Nineteen results of an Open Label. Non randomized clinical trial. This study was published in March. The study involved thirty two confirmed cove nineteen patients who were administered six hundred milligrams of Hydroxy Clark when daily for six days. Some patients also receive the antibiotic Zithromax Nasal Fair in jail samples. Were taken on Day. Six of the treatment and an indicated that seventy of the hydroxy corcoran treated patients had cleared the virus compared to twelve point five percent in the group receiving standard of care all of the patients who received both the antibiotic is through Maya Sen and the Hydroxy Cork when cleared the virus from their nasal fair and Gio samples as other. Meyerson is an antibiotic that has been shown to have antiviral activity against some viruses like Ebola in animal studies the safety profile of taking both hydroxy. Corcoran and through my in still needs to be determined in a follow up observational study including eighty patients receiving a combination of Hydroxy Corcoran. And is that they're Myerson. I clinical improvement was found in all but one of the One patient who was an eighty six year old patient who died and one seventy four year old patient that was still in intensive care. In addition to clinical improvements reduction of the viral carriage from pace patients respiratory samples was seen with hydroxy corcoran plus the as three. The reminds in treatment in addition randomized control. Trials need to confirm whether these therapeutics are effective for the treatment of Cobra. Nineteen large randomized controlled. Trials are underway in China and in the US. Another very small pilot. Study out of China found that patients with mild to moderate covert. Didn't have much difference. At all. And their recovery rates when they were given Hydroxy Corcoran and yet another very very small observational. Study including eleven people found no clinical benefit with the combination of Hydroxy Cork. When and is that through Mizen in patients with severe Kobe nineteen infection so this was a very small observational study. So since there was no control tar to know how these patients would have responded without the treatment possible side effects the most common side effects of hydroxy chloroquine include gastrointestinal effects like nausea vomiting diarrhea and abdominal discomfort the most severe complications development of retinopathy with prolonged. Use to talk about possible mechanisms. Let's take a quick step back and talk a little bit about this. Sars COVE TO VIRUS SARS. Cov Two is an rn a virus it binds docks to the ACE two receptor on a cell and inject its genetic material which is Arnie into these sites. All of his cell inside of the cell viral molecules are translated to produce. Arna dependent aren't a also known as repliques. This is a key enzyme. Involved in the reproduction of origny viruses aren a dependent preliminaries drives replication of the Viral Rene to produce more viral genomes hence you get viral reproduction. Viral Rene is packaged into infective fury on particles which are released from the cell and able to infect neighboring cells. So let's talk a little bit about the involvement of zinc zinc inhibits the action of Our Name Dependent. Arnie preliminaries that means it stops the replication viruses however zinc is a positively charged ion and cannot get inside cells without a transporter zinc requires an ion four which is a compound that transports ions across a lipid membrane. So how do you get zinc into cells? As zinc for in combination with zinc is a potent and hitter of the replication of SARGE. Cove won the original SARS virus. Zinc mediated inhibition could be reversed through the addition of a Zinke later which binds zinc and prevents. It from getting into cell chloroquine phosphate was shown to be zinc ion for in a cancer model. The conclusion was that zinc core. Quinn is a zinc ion for based on the detection of significantly elevated intracellular zinc levels when both sink in chloroquine were added to cell culture medium adding even a small amount of Clark went. Increase the amount of intracellular zinc meaning zinc inside of the cell. There may also be some other mechanisms that play as well as chloroquine has been shown to impair early stage replication of the virus by interfering with H. Dependent and zone mediated viral entry into the cell. Let's talk a little bit about hydroxy. Chloroquine versus Clark when phosphate hydroxy chloroquine is a less toxic version of cork. When that has been used to treat autoimmune diseases such as Lupus it has anti-inflammatory properties. So it has. It can decrease the production of pro inflammatory cytokines. It may also play a role in counteracting side kind storm seeing in critically ill Kobe. Nineteen patients however this still needs to be confirmed hydroxy. Clark and was found to be three times more potent at killing the SARS cove to virus. Then chloroquine phosphate in cells in culture again. Larger randomized controlled. Trials are needed to confirm whether or not hydroxy chloroquine is ineffective treatment for Cove Nineteen. So let's move onto the next question which is about Courson. The question is can you talk about Carson's role as zinc before? So quercetin is a flavonoids. It's found in onions. Green tea apples berries. It's found in other plans. Liking Coppola Saint. John's Wart Buckwheat Tea Quercetin has been reported to block the entry of SARS cove won the original the virus that caused the original SARS outbreak in host cells. And so this was in cells in a petri dish these cyto-toxicity of course and in his very low it's already. Fda approved drug ingredient. People Can Take it. As a supplement it has not been clinically tested in Sarge cove to clinical trials or at least one clinical trial is beginning in a collaborative effort between Canada and China with outcomes expected in around four months so there was a publication That involved the screening of old drugs to sort of re purpose them against Kobe. Nineteen and based on that publication there was a genome similarity. Sars is the closest virus to the SARS co two followed by marriage and other human corona virus diseases. Data-mining identified thirty four cove in two thousand nine hundred related genes and twenty four disease related pathways using drugs prioritization algorithms researchers identified. Seventy eight drugs repurpose. There was Manual filtering based on clinical knowledge and a variety of other screening methods but Quercetin was included in this group in another virtual screening of Chinese herbal medicines. Quercetin was also predicted as a potentially useful drug to repurpose against the SARS CO two virus. The literature is pretty supportive of Quercetin having antiviral capacities when it's cultured with targeted cells and A broad spectrum of pathogens including Rhino Viruses Dino viruses and Corona viruses another in vitro study with cultured cells found that Quercetin does seem to have zinc ion afor activity so polyphenol such as Quercetin as well as can transport zinc tattooed across the plasma membrane independently of plasma membrane zinc transporters zinc inhibits the action of Arne dependent on a preliminaries as mentioned earlier a key enzyme in the reproduction of Arna viruses. So that's pretty much what the current literature says on course attend as a zinc ion four and the limited amount of literature showing does have antiviral activity Particularly has been shown to how antiviral activity against the SARS virus? So let's move onto the next question. Which is is there? Any indication? Blood type influences Kobe. Nineteen risk so based on some very small studies just very limited evidence. There is some indication that people with Blood Group. A may have a higher risk of acquiring Cobra nineteen compared to non ablett groups whereas individuals with blood type O may have a lower risk of infection compared to non o blood groups so abo blood groups have been involved in this susceptibility to other viral infections. In the related SARS cove one virus type. A antibodies as found in people with type. O or type. B Blood types can provide protection by inhibiting the interaction of the virus with the H two receptor. So first blood type is a classification of blood based on the presence or absence of antibodies. As well as inherited antigens substances on the surface of red blood cells one of the most important blood type systems is the ABO system. And it's important to understand that the ABO type. A type B type O or b is the most dominant antigen so this is the signal that evokes an immune response that is present in blood cells. This antigen type is essentially just a modified sugar. So people with type. Abe Blood have a type. A Antigen on the surface of their cells. Which means they make. Antibodies against antigens that are type B because this is recognized as not self this is why a person with type. A blood will reject a blood transfusion with a type. B Blood type due to immune response so the body makes type antibodies to attack that antigen and vice versa. A person with type O blood. Which is I think it's the most common does not express either A or B Antigen. Therefore they make antibodies against both. A and B antigens since they are both considered foreign. This means that people with type O blood can donate blood to a person with any blood type. Since their blood cells do not express either a or B Antigen it will not elicit an immune response but they can only receive blood from a person with typo since they make antibodies against a and B antigens so again this very preliminary data suggest that people with type. O blood may be less susceptible to Kobe. Nineteen because they produce the type A antibodies. Which are possibly inhibiting the interaction between SARS cove to an AC receptor. Now that has been shown to be the case for SARS Cov one in one study investigating the relationship between Abo Blood Group and the cove nineteen susceptibility. It was found that people with Blood Group. A have a higher risk for acquiring Kobe. Nineteen compared to non blood groups whereas blood groups. Oh have significantly lower risk for the infection compared to non blood groups another study a retrospective analysis from clinical features in one hundred and one death cases with Kobe in nineteen the APO. Blood group distribution of differed pretty remarkably between that from the Han population in Wuhan. Although not analysed statistically TYPO was comparatively low while type was hi. It's possible that some of the protection for Typo blood groups and some of the increased risk for the type. A blood groups may be similar to the mechanisms that have been seen with SARS Cov one namely the fact that type a antibodies have been shown to provide protection by inhibiting the interaction between the SARS cove. One fire risk and the ace two receptor which is how the virus gets entry into the cell. Let's move onto the next question which has to do with Vitamin D. The question is would you shed light? On the conversation regarding vitamin D up regulating as two receptors and its influence on susceptibility to Kobe nineteen infection. This is such an important question and I'm so glad to get a chance to talk about vitamin D. I think it is a very important topic. I think there's been some confusion around Vitamin D. The first thing to know about vitamin D is that it is not just a vitamin. It's a steroid hormone. Underscoring its importance for health it actually regulates more than five percent of the protein encoding human genome. Our biology needs this hormonal signal. To know how to function optimally period immune function is just one important aspect of what is actually a larger conversation around the incredibly broad role of Vitamin D. It wouldn't make sense to try to talk about everything. There is to know about Vitamin D here today. However some background is useful. So let's dig in Vitamin D. Three is a fast vitamin that gets converted into a steroid hormone. It is made in the skin upon uv exposure from the Sun. This fact alone leads many of us vulnerable to at least sub optimal levels. We wear clothes. We wear sunscreen. We may work inside all day. Many aspects of modern life are in a sense at odds with our natural production of Vitamin D. Let's talk about deficiency in insufficiency how widespread it is who is likely to have it and how it is defined according to data approximately seventy percent of the. Us has what is called Vitamin D insufficiency. While a further twenty eight point nine percent has low enough levels to be called deficient. According to the Endocrine Society Blood levels of twenty five hydroxy vitamin deep below twenty nanograms per milliliter is considered deficient and less than thirty nanograms per milliliter is insufficient the reason the endocrine society defines Vitamin D deficiency as below twenty nanograms per milliliter. By the way is because this is the cutoff point where parathyroid hormone levels which are involved in calcium homeostasis. Start to rise. Outside of healthy ranges this point at which the balance of parathyroid hormone begins to shift is the physiological definition for the beginning of Vitamin D deficiency. When we look at the demographics epidemiologists have long known where Vitamin D deficiency tends to concentrate and what populations are the most affected. It is the elderly were efficiency of cutaneous bio synthesis of Vitamin. D declines with age. According to older adults were sixty three percent more likely to have item indeed efficiency and forty six percent more likely to have vitamin D insufficiency. Then young adults while other sources have suggested a seventy year old may produce four times less vitamin D than their former twenty year old selves. It is also in the obese. Where fat soluble. Vitamin D has greater difficulty being released into the bloodstream. Obese individuals have greater than fifty percent less bioavailability of Vitamin D. Compared to non obese individuals obese adults in the US had three times higher prevalence of vitamin D deficiency and one point nine times higher prevalence of vitamin D insufficiency. Then non obese adults. It is also in those living in northern latitudes were less UV radiation reaching. The atmosphere means less of it reaching our skin to facilitate the production of vitamin D. And it is in darker skinned people where synthesis of vitamin D is naturally reduced as a biological bargain made by Melanin and natural sunscreen which protects us from the damaging effects of UV radiation according to enhance data non Hispanic. Blacks have twenty four point six times higher vitamin D deficiency and three point seven times higher vitamin D insufficiency than Non Hispanic whites. A recent CD. Study ABOUT FIFTEEN. Hundred hospitalized cove nineteen patients in fourteen. Us states found that forty. Eight percent of people hospitalized for Cobra. Nineteen were obese. Kobe one thousand nine hospitalizations were also much higher than people over the age of sixty five according to the CDC thirty three percent of people hospitalized for cove nineteen were African American who only constitute thirteen percent of the US population. By contrast this report found that forty five percent of hospitalizations were among white people who make up seventy six percent of the population in the United States suggesting that African Americans may be at a much higher risk for severe covert nineteen but the epidemiological story doesn't end there. Another paper published in BMC J in March of Two Thousand Twenty reported Somali immigrants living in Stockholm Sweden. Make up forty percent of the cove. Nineteen related deaths reported at that time in Sweden. Sweden is a country that is at a northern latitude which increases the risk of vitamin D deficiency. This rate of hospitalization is really high. Considering that Somalis only make up zero point eight four percent of the Stockholm county population. Several studies have previously established that Somalis living within Sweden have extreme vitamin D deficiency due to overlapping factors of hereditary and geography whether these are just associations or whether vitamin D really does play a crucial role in covert nineteen defense only time will tell however. The authors of the study felt the connection strong enough to make the following statement quote in order to cope with the Kobe. Nineteen epidemic preventative measures could be administration vitamin D to high risk population example. Dark skin adult with low sun exposure and or individuals with risk factors for respiratory track infections. Although it may not always be helpful it is unlikely to be harmful end quote. There are mechanistic reasons why vitamin D may be an important part of this Kobe. Nineteen story there is very strong evidence to suggest that Vitamin D is protective against respiratory tract. Infections there is dated from twenty-five different randomized control trials from around the world showing that daily or weekly supplementation of Vitamin D reduce the risk of acute respiratory infection by more than fifty percent in people with the lowest vitamin D levels at baseline people that had higher baseline vitamin D levels. Also benefited. They had a ten percent lower risk of acquiring an acute respiratory tract infection. We know that vitamin D plays a very important role in the innate. Immune response and people with low vitamin D may have a weaker innate. Immune defense so. Let's talk a little bit about everything. From how the as two receptor is used by the SARS co two virus to gain entry into the cell to how it is actually very important for protecting against acute lung injury and acute respiratory distress syndrome. Which are sort of interchangeably. Use terms that describe this long dysfunction and severe complication associated with Kobe. Nineteen so the NGO tents in converting enzyme two or as to acts alongside the Andrew Johnson converting enzyme ace to regulate blood pressure inflammation and body. Fluid homeo- stasis. It's important to keep these two arms. The Ace any ace. Two of the Reenen Angios tencent system in balance for it to performance functions eight two plays a crucial role in the reenen. Andrew Transparent System in preclinical studies arena NGO Johnson System imbalance with higher ace and lower ace to results in atherosclerosis hypertension heart failure chronic kidney disease serious lung injury. Conditions where ace to increases seem to be protective so balance is critical in the long where? Reenen Andrew Johnson. System activity and ace to expression levels are high. If Rian Andrew Johnson system activity is greatly imbalanced. More severe events may occur. And this happens when ace two levels decrease so the loss of ace to function can lead to increase neutral fil infiltration exaggerated inflammation and lung injury once lung infection. Leads to Hypoxia. Reenen is released and sets up this vicious cycle for decreasing ace to and causing more damage acute respiratory distress syndrome which is a complication of severe Kobe. Nineteen illness and was also a complication of the original. Sars is the most severe form of a wide spectrum of pathological processes designated as acute lung injury so acute respiratory distress syndrome is characterized by PULMONARY DIMA due to increase vascular permeability accumulation of inflammatory cells and severe hypoxia acute lung injury result in a very strong down regulation of as to which then causes more severe injury. So the SARS cocoa virus enters human cells via the ace two receptor viral particles bind to the receptor and together. They are internalized into the cell. Numerous viral particles can then bind to as two molecules and sequester the as two molecules from the cell surface. This suggests that a loss of ace to function may occur during SARS cove to infection and can have serious health consequences because of the key role of ace to the reunion. Andrew Johnson System. This has been shown to occur in the original SARS virus so SARS. Kobe won which also enters the cell through the ace two receptor down regulates or decreases cellular ace to expression levels and this has been shown to cause worst disease severity in the SARGE. One virus SARS. Cov One also like I said bind to the receptors and this results in the down regulation of the receptors through binding of the SARS cov one spike protein to the ace to so as to is a key negative regulator for severity of Lung Dima and acute lung failure so SARS cove one. Spike protein mediated ace to down regulation then contributes to the severity of lung pathologies. So as the SARS cove one spike proteins binding to as two receptor resulting in down regulation. And this then makes the the lungs pathologies more severe so one might look at the isolated fact that SARS cove to docks on this ace two receptor to enter the cell and conclude that it's best to have less ace two receptors but as I just explained the opposite is true. Ace Two is a key is really key for protection against acute lung injury and acute respiratory distress syndrome and this has even been shown with the original SARS virus. This is really important because when you draw too broad of conclusions from a very isolated interaction that you kinda pull out from a biological system it can lead to. What seems to be a logically consistent conclusion. Actually the wrong interpretation. It's very common and in super easy to make that kind of mistake. There's always sort of you know lots of compensating factors which is always the case in biology. You always have to look at the whole context and the interaction of biological systems so again just as a quick summary. The SARS cove one and SARS. Cov Virus both gain entry to human cells by binding to the ace two receptor. It's been shown in the SARS cove one that the binding of the of it as two receptor results in down regulation in ace two receptors results in decreased levels of a two and this exacerbates long entered injury and lead to worse outcomes so again. It's not as simple as more. Ace Two receptor bad less as two receptor good and in fact it seems to be quite the opposite in terms of this SARS Cov virus. At least when it's binding to the receptor is decreasing the aced receptor. It's also decreasing two levels and that is causing worse injury in the lungs because it's disrupting the Reenen Andrew Johnson system. So let's talk a little bit about Populations that are at risk for decreased. As two levels people with chronic diseases Age as two levels decrease with age and males also have a decreased levels of as to compared to females so the ace two gene is located on the x chromosome and so women have two x chromosomes and so they have more copies of the as two gene and therefore higher levels. Interestingly these seem to be the same populations of people that are at increased risk for Kobe. Nineteen people with chronic diseases elderly people and even in some cases. Some data suggest that males may be more susceptible to Severe Kobe nineteen. So let's talk a little bit about Vitamin D and the reunion NGO Tinson system. It's very important to reduce the SARS cope too unbalanced. Reenen NGO TENCENT SYSTEM. Sars cope too can unbalance the Riemann Angie Tim System in the long and this may occur the same way that has been shown for SARS one via ace to down regulation which is followed by inflammation and hypoglycaemia induced. Reenen release during a cytokine storm. Reenen NGO tencent system is severely disturbed. The purpose of the ringing Tencent system is to regulate blood pressure. It does so through a series of enzymes including as to that involve the kidneys adrenal glands lungs heart and heart and brain vitamin D deficiency leads to overexpression of reenen and thus activation of the arena Andrew Johnson system causing renal and cardiovascular injuries so vitamin D acts as an endocrine oppressor of the Reenen Andrew tencent system by down regulating the expression of reenen. The rate limiting enzyme. In the reunion and Japan's in cascade so in a preclinical model for acute lung injury when the active form of vitamin D called CASA trial was administered before lung injury in animals. It protected them from acute lung injury by helping to balance the Reenen Angie Johnson system. It did this. By increasing as two levels in down regulating reenen the increased ace to resulted in protection against acute lung injury. It is important to point out that the acute lung injury itself lead to a decrease in as to which again I mentioned has been shown to occur with SARS cove one infection and this resulted in worse disease outcome the vitamin D increased. Ace Two receptor levels only in conditions of acute lung injury where Ace. Two levels decreased when Vitamin D was given to control animals. That did not have an induced lung injury. It did not cause or increase. Ace Two receptor levels. This means that vitamin D is normalizing the ace two receptor levels in situations where it is down regulated or disregarded in another preclinical study. It showed that vitamin D increased as two levels in another situation where the Reenen Angios tencent system was again. This regulated in rats with diabetic kidney disease. Vitamin D increased as two levels in diabetic rats. And this improved kidney function. It is worth noting that the increase in as two levels in this study was actually soluble as to in the bloodstream and not ace to in the lungs. It's possible that ace to in the blood could actually be protective against Kobe. Nineteen infection because it could bind into question viral particles in fact a new study. Found that human. Recombinant sizable ace to reduce the SARS COV to infection in engineered human organs tissues. This is because the soluble as to is thought to bind to the SARS coke to virus and prevent it from infecting the cells. This recombinant soluble as to who is soon to be tested in clinical trials by European. Biotech company appears biologics. This data suggests that vitamin D may play a very important role in protecting against acute respiratory distress syndrome acute lung injury and it may do so by regulating the Reenen Andrew Johnson system in cases. Where the ACE? Two levels are decreased which has been shown to happen in acute lung injury. It's been shown to happen with SARS. Cove one it may then help rebalance that ace to level by increasing the levels in that situation let's briefly talk about Vitamin D supplementation. Approximately one thousand. I use a vitamin D. Generally increases blood levels of twenty five Hydroxy Vitamin D. Which is the precursor to the active hormone by around five nanograms Per Mille? There are genetic factors that contribute to this and some people do it better than others while the best way to determine how much vitamin D supplement with is a blood test done at baseline and month after supplementation. These are unprecedented times and going to a healthcare setting to try to get vitamin D. Blood tests can potentially put a person at risk for Kobe. Nineteen infection I currently supplement with four thousand. I use per day and my levels are consistently fifty nanograms per milliliter I do not have any. Vitamin D related snips known to hamper the production of Vitamin D. Steroid Hormone Vitamin D. Insufficiency is common and the more time people spend indoors as during these times when many are sheltering in place the more vitamin D insufficiency in deficiency may occur but it is important to note that is not good to take too much vitamin D. The food and Nutrition Board of the Institute of Medicine conservatively set the tolerable upper intake of Vitamin D. At four thousand. I use a day for all adults and that is currently What I am taking the next question has to do with Saunas and the question is. Can you discuss whether sauna use may help prevent Kobe? Nineteen first of all. There's there's no data to suggest that using the sauna or other modalities of heat stress such as steam showers or baths will have any effect on Kobe. Nineteen illness I can discuss. Other data that is published on the Monja and the common cold and also the effect on just the immune system in general but I can't speak directly to covert nineteen because there is no data to suggest whether or not dishonor will have any effect on Kobe nineteen. Let's start by discussing lung health. Sauna use has been associated with a reduced risk of developing certain chronic or acute respiratory illnesses including pneumonia sauna use promotes mild hyperthermia which in turn induces a wide array of physiological responses these responses reduce oxidative stress and inflammation and activate cellular defense systems that provide protection against many diseases so data from a two thousand seventeen study suggests that sauna use reduces the risk of developing certain chronic or acute respiratory illnesses including pneumonia. Which is a acute. Respiratory illness characterized by cough fever chills and difficulty breathing. It's a common complication of influenza viral. Illness infections including Kobe. Nineteen as well as bacterial infections. Pneumonia affects people of all ages but children older adult in people. Who are immuno-compromised seemed to be most vulnerable? So this study drew. On DATA FROM POPULATION BASE PERSPECTIVE COHORT. Study of more than two thousand healthy middle men between the age of forty two and sixty five years old and it was conducted in Finland where most people have a home sauna. The average sauna exposure reported in the study was approximately twenty minutes per session and the temperature was one hundred. Seventy four degrees Fahrenheit or seventy nine degrees Celsius. The data was adjusted for a variety of potential confounding factors like body mass index smoking status education level alcohol consumption total energy intake socioeconomic status physical activity inflammatory status and a history of diabetes heart disease. Asthma bronchitis or to burke users so the study revealed that the frequency of Sauna use was inversely associated with the incidence of respiratory illness men who used the sauna two to three times weekly were twenty-seven percent less likely to develop pneumonia than those who used the sauna once a week or not at all men who used the sauna four to seven times a week. Where forty one percent less likely to develop pneumonia compared to the infrequency users the saunas protective effects on the lungs may be due to reduce oxidative stress and inflammation associated with hyperthermia or the direct beneficial effects on lung tissue frequent. Sauna use may decrease pulmonary congestion and lead to other improvements in lung function including buydell capacity tidal volume minute ventilation and force expiratory volume sauna. Use has been shown to improve lung function in people with obstructive pulmonary disease. Typical Spinach are not the only type of heat stress that have been shown to be beneficial for lung health way on therapy which uses far infrared dry saunas also has been shown to improve function in patients with chronic pulmonary disease also known as Copd the temperature of far infrared. Saunas are significantly lower than typical. Finish on us. So they're typically typically around one hundred and forty degrees Fahrenheit since the temperature is lower. The duration in many studies is longer around forty five minutes and the frequency in many studies is daily for weeks. One of the major differences between dry on us or finish on US and far infrared saunas is that both dry and Finnish saunas the heat the ambient air and that he is transferred from the air to the body but in far infrared Saunas. The thermal radiation is directly use to increase body temperature. Sauna bathing was shown to reduce the incidence of common cold. In twenty-five percent participants that used the sauna one to two times per week for six months compared to twenty-five controls that did not. It took three months before the sauna had a protective effect the mechanism by which frequents on a use reduces. The incidence of colds is unknown. But it could have to do with the modulation of the immune system white blood cells lymphocytes and neutrophils counts. Were all increased in both trained and non trained athletes after sauna use while these findings are interesting. They're still preliminary and larger. Studies are needed to confirm one of the protective adoptive responses to heat. Stress is the production of heat shock. Proteins heat shock. Proteins are conserved class of proteins with critical roles in maintaining cellular homeostasis and in protecting cells from stressful conditions. He chug proteins have been shown to be increased by approximately fifty percent after thirty minutes. In a hundred and sixty three degree. Fahrenheit Sauna in healthy young men and women once activated they can remain so for up to forty eight hours. It's been shown that being acclimated to heat such as from regular sauna use result in the production of more heat shock proteins under normal conditions. And even more so under stressful conditions such as selling tissue injury. This is good because as we age we make less heat shock protein so anything to boost them as beneficial heat shock proteins like he. Protein seventy are also readily induced by fever and when released from cells he chuck protein seventy can can stimulate the innate immune response through toll like receptors two and four. The relationship between exposure temperature and maximal heat shock protein. Seventy protein levels was linear between normal body. Temperature of ninety eight point six degrees Fahrenheit and a hundred and five point eight degrees Fahrenheit so increasing approximately fifty percent per degree Celsius in human lung epithelial cells increasing evidence suggests that certain heat shock proteins play a role in both innate and adaptive immunity he chuck proteins can directly stimulate the innate immune responses such as the maturation and activation of dendritic cells and the activation of natural killer cells. This means that there may be a direct role for heat shock proteins in regulating the innate immune response which plays an important role in the body's ability to fight off disease that it's never been exposed to before. He Chuck Protein. Seventy when given to. Mice acts as an avant stimulates the innate immune response in stimulus innate immune system it confers a protection against for example HIV when exposed in addition to directly impacting the immune function. He chucked proteins such as protein. Seventy have also been shown to directly inhibit viral activity and replication of influenza virus. A while the effects of heat shock proteins on viruses is a bit nuanced. The more important thing is that he chucked proteins activate the innate immune system and sauna use has been shown to increase white blood cell and other modest levels. I know many people don't have access to a home sauna and without gym's open gyms or gyms are closed at this time so it's kind of impossible for a lot of people to use the sauna so let's talk a little bit about hot bath since most people do have access to a bathtub. Hot Baths have also been shown to increase heat shock proteins which is good news. One study found that participants that sat in a hundred and forty degree Fahrenheit. Hot BATH FROM THEIR WAIST. Down for one hour were able to increase their heat. Shock Protein levels so just in in summary it appears as though sauna use is protective again some respiratory illnesses like pneumonia As well as a COPD and has been shown to be protective against the common cold. It's been shown to increase the innate. Immune response in terms of of increasing white blood cell numbers and other modest numbers also known to activate the innate immune response hot baths which also is another modality of heat. Stress have been shown to increase heat shock proteins which are thought to be the main regulator By which are the main mechanism by which the sauna is modulating the immune system the next question has to do with vitamin C. And the question is. Is it true? That high dose intravenous. Vitamin C may help treat Kobe. Nineteen so first of all. There's no published data looking at the effect of intravenous vitamin C on Kobe. Nineteen so cannot speak specifically to whether or not intravenous. Vitamin C may help treat cove in nineteen. There is a randomized placebo controlled trial that began in on February fourteenth investigating the effect of high dose. Intravenous vitamin C on severe Kobe. Nineteen infected pneumonia. The study will treat severe over nineteen patients with twelve grams of intravenous vitamin C twice a day for a total of twenty four grams of intravenous vitamin C for seven days. The trial is expected to be completed by September thirtieth of two thousand twenty. There is some anecdotal evidence from correspondents from physicians in China That have been using intravenous. Vitamin C to treat complications associated with Kobe. Nineteen these correspondences are not peer reviewed. They're essentially anecdotes from from physicians that have been posted on websites for example One physician in China Us was treating a fifty cases of moderate to severe covert nineteen with high intravenous vitamin C dose ranging from ten to twenty grams a day for seven to ten days with ten grams for moderate cases and twenty grams. For the more severe cases the pulmonary status and a coagulation status was the determining factor for the severity cove. Nineteen all patients who received the intravenous vitamin C According to the anecdote improved and there was no mortality. Compared to the average of thirty day hospital stay for Kobe. Nineteen patients those patients. Who Received High Dose Intravenous Vitamin C hospital? Stay about three to five days shorter than the overall patients again. That is anecdotal data. So there's there's really no conclusions that can be made from from that data but we'll be speak a little bit more about today is published data on the use of intravenous vitamin C four infections acute respiratory distress syndrome and sepsis both acute respiratory distress syndrome. And sepsis can be complications associated with severe Kobe. Nineteen illness so. Let's start by talking about the difference between intravenous versus Oral Vitamin C. Bioavailability intravenous vitamin C bypasses intestinal. Absorption and the saturated -able transport mechanisms so consequently the bioavailability of vitamin C differs appreciably. Between oral and intravenous administration so for example in healthy adults intravenous administration of vitamin C might reach blood level concentration cetera. Anywhere between thirty to seventy times higher than the same oral dose in one clinical study in which twelve adults between the ages of nineteen and twenty. Seven were administered. One point two five grams of vitamin C either orally or intravenously. Peak plasma concentrations reached one hundred and thirty five micro moles per liter of blood and eighty five micro moles per liter of blood respectively. Furthermore a high dose of three grams taken every four hours resulted in peak blood concentrations of one hundred two hundred twenty micro moles per liter compared to one thousand seven hundred sixty micro mole per liter for a single three gram dose of intravenous vitamin C. Let's talk a little bit about the use of intravenous vitamin C for the treatment of Sepsis and acute respiratory distress syndrome. Which as I mentioned earlier are both complications of severe Kobe. Nineteen sepsis is a potentially life threatening condition caused by the body's innate immune response to acute infection under some circumstances aspects of this response that are typically associated with defense against infection can induce extensive cell and tissue damage leading to multiple organ failure the hallmark of Sepsis acute respiratory distress syndrome. Also known as acute lung injury is a serious lung condition that causes low blood. Oxygen is a common sepsis associated injury and it can lead to respiratory failure and death. People diagnosed with sepsis typically have low vitamin C. Levels. Which might be predictive of increased risk for organ? Failure evidence suggests intravenous vitamin C might be an effective treatment for sepsis. A two thousand nine hundred thousand phase. Two clinical trial found that intravenous vitamin C reduce mortality in patients with Sepsis and acute respiratory distress syndrome. The randomized double blind placebo controlled multicentre. Trial took place in seven. Medical intensive care units in the United States over a period of three years the study participants included one hundred sixty seven male and female participants with Sepsis and acute respiratory distress syndrome. Every six hours for four days. The patients received either intravenous vitamin C fifty milligrams per kilogram of body weight or placebo. The authors of the study noted a substantial difference in the death rates for the two groups whereas approximately thirty percent of patients who received the intravenous vitamin C died more than forty six percent of patients. Who took the placebo died? Patients who received pre vitamin C. Had fewer ventilated days spent less time in intensive care seven days versus ten and their hospital stays. Were approximately one week shorter than those who received the Placebo. These findings suggest that intravenous vitamin C administration might be beneficial in critically. Ill PATIENTS WHO HAVE SEPSIS. A separate study treated forty seven patients with six grams of intravenous. Vitamin C four times per day for four days along with a steroid medication and vitamin B. One Thiamine Control Group of forty seven patients identified as having similar baseline characteristics of Sepsis when admitted to the Intensive Care Unit received standard of Care. The death rate in the treated group was only eight point five percent compared to forty point four percent in the control group. In addition the treated group exhibited improve organ function compared to the Control Group. These studies suggest that intravenous vitamin C alone or in combination with other treatments like thiamine decrease the risk of organ failure and mortality in patients. Diagnosed with sepsis there have been several other studies that have successfully used intravenous vitamin C. N. Thiamine for the treatment of Sepsis for the past several decades intravenous. Vitamin C has been used as an effective antiviral agent for the treatment of multiple types of viral infections including myocarditis Epstein Barr virus and others. Furthermore some studies have observed that in critically ill patients such as those with viral infections. Plasma levels of vitamin C might be less than twenty. Five percent of those observed in healthy people intravenous. Vitamin CS. Effectiveness in treating viral infections is likely due to its ability to enhance the immune system and also due to its ability to directly produce hydrogen peroxide. Which will discuss in a minute. Immune cells such as lymphocytes and neutrophils actively participate in eliminating pathogens such as bacteria or viruses from the body vitamin C. Is highly concentrated immune cells neutrophils and leukocyte typing between fifty to one hundred times higher vitamin C concentrations than plasma one of the early stages of the body's immune response to viral or bacterial infection involves neutral infiltration into effect tissue where the cells engulf the pathogens initiate their removal neutrophils also generate large quantities of reactive auction species? The high levels of vitamin C found in immune cells protect the neutrophils from reactive. Oxygen species induced DNA damage while also promoting neutral Ross production studies in humans have shown that vitamin C can enhance neutral fill function in young men between the ages of eighteen to thirty as well as in older women. In addition studies in Guinea pigs suggested vitamin C plays an important role in facilitating neutral film. Migration to sites of infection vitamin C. Also appears to boost the immune system by promoting the proliferation of t cells and preventing T. Cell. Death t cells play a major role in driving an immune response against pathogens such as bacteria viruses multiple in vitro studies in both mouse and human cell lines have demonstrated that growing. T. Cells in culture with vitamin C. Might Enhance T. cell development while vitamin C. Acts primarily as an antioxidant at physiological concentrations of approximately fifty micro moles per liter pharmacologic doses of intravenous vitamin C greater than one gram generates hydrogen peroxide a type of reaction species that can damage DNA aren and proteins leading tissue damage. Multiple in. Vitro and in Vivo. Studies suggest that high dose intravenous vitamin C LEADS TO THE NATION OF HYDROGEN PEROXIDE. But it is important to note that successive treatments with high dose intravenous. Vitamin C has not been shown to increase pro oxidative markers and healthy individuals suggesting that while the high dose intravenous vitamin C may produce hydrogen peroxide and this Hydrogen Peroxide. Maybe killing other pathogens such as viruses or other unhealthy cells of cancer cells. Normal cells are not damaged by the burst of hydrogen peroxide produced by the high dose of Intravenous Vitamin C. Vitamin C. Also interferes directly with the replication of viral particles. Let's briefly discuss intravenous vitamin C safety? Intravenous Vitamin C is pretty well. Tolerated in has low toxicity. The most commonly reported side effects include mild to moderate nausea headache and dry mouth with less commonly reported side effects being fatigue. Hypertension loss of appetite and hyperglycemia. Some serious side effects have been reported with high dose. Intravenous Vitamin C in patients with cancer. Additionally people who have a deficiency in the enzyme glucose six phosphate dehydrogenation is could be at risk of hemodialysis the rupturing of red blood cells when given high doses of intravenous vitamin C. Although these studies suggest that vitamin C could be contraindicated in these conditions. The intravenous doses administered were forty grams or higher which is pretty high. Other case reports have indicated that when given a dose between one to ten grams intravenous vitamin C actually reduced Himalayas. So it's possible that at lower doses intravenous. Vitamin C is safe people with glucose six phosphate dehydrogenation deficiency but patients should definitely exert caution and be pre screened for this deficiency before receiving a tie dose of intravenous vitamin C. All right. So let's move on to the last question. I will address in this episode which has to do with Melatonin. The question is what are your thoughts on. Melatonin being a potential factor to impacting the severity of the virus via its effect on inflammation and oxidative stress. Before we dive into this. I want to emphasize there is no data to suggest that. Melatonin may prevent or lessen the severity of Kobe nineteen illness. There was an article published in March. Two Thousand Twenty discussing the potential role of Melatonin as an added you font treatment for Kobe. Nineteen we can discuss some of the the rationale behind that publication. So as we've previously discussed you know some of the Cobra. Nineteen disease pathology includes excessive inflammatory and immune responses that may activate a side kind storm and this could result in cell death of epithelial cells and endothelial cells disrupting the vascular endothelial barrier and leading to vascular leakage abnormal t cell and macrophage responses and these can induce acute lung. Injury Acute Respiratory Distress Syndrome. A common clinical feature in Kobe. Nineteen patients is low albumin levels low. Lymphocyte numbers low neutral numbers and decreased percentage of CD. Positive t cells. So let's talk a little bit about Melatonin. Melatonin is actually a hormone. It controls the activity of over five hundred genes. Many of them involved in Circadian Rhythm Inflammation Immune function antioxidant activity and more in mammals. Melatonin is synthesized in the pineal gland with a rhythm regulated by an dodging circadian clock. The most important factor for regulating metabolism being the light dark cycle so Melatonin is inhibited with blue light and it Melatonin. Production Starts In the evening in the evening hours as the light goes away Melatonin. Production in the PINEAL gland declines with age starting around forty years old besides being produced in the pineal gland Milton also synthesize and many other organs like the Gastro Intestinal Track Retina and also leukocyte both in the peripheral blood and in the bone marrow. For example human lymphoid cells are an important physiological source of Melatonin since resting and activated human lymphocytes synthesize and release large amounts of Melatonin with melatonin concentration in medium increasing up to five times and nocturnal physiological levels in serum t lymphocytes natural killer cells and mast cells possess melatonin receptors. Melatonin has the capability to regulate leukocyte function and contributes to the control of inflammation in tissues acting as both an activator of the immune system and an inhibitor of the inflammatory and immune responses depending on the biological context. Melatonin seems to play a Homeo- static role in regulating the immune system. Activating it when it's needed or reducing inflammation when levels are too high. So let's go into a little more detail. On the Immune System Melatonin administration increases the proliferative response of rat lymphocytes increases. The number of natural killer. Cells stimulates the release. A pro inflammatory cytokines tumor necrosis factor in enhances Vaga Saito says and it modulate epoch doses. So it can have immune activating functions. But on the other hand in other experimental systems Melatonin can inhibit the translocation of nuclear factor. Kappa B and. Happy as it's called to the nucleus which then blunts did production of many different pro inflammatory cytokines which are regulated by that and kappa be melatonins immune stimulating versus immune. Dampening effect really depends on the biological context so the immune. Dampening effect occurs in circumstances where inflammation is elevated. Melatonin has anti inflammatory and antioxidant properties. In the lungs it has been shown to be protective against acute lung injury and acute respiratory distress syndrome caused by other viral pathogens in preclinical animal studies melatonin ameliorated. Rsv induced lung inflammatory injury in mice. Phya inhibition of oxidative stress and pro inflammatory cytokine production. Rsv is a very contagious. And Common Virus that infects respiratory track of most children by two years of age to clinical studies have shown that Melatonin has antioxidant and anti inflammatory actions in the lungs in newborns born with respiratory distress syndrome melatonin treatment reduced pro inflammatory cytokines and an improved clinical outcome so Melatonin can decrease pro inflammatory cytokines. As we've been discussing several clinical studies have found that Melatonin can reduce circulating levels of pro and CLAMATO sign levels in people with higher circulating levels a Meta analysis of randomized controlled. Trials suggested that the use of Melatonin is associated with a reduction of Tanf Alpha and I'll six levels in chronic inflammatory conditions like in an eight week randomized controlled trial with patients with diabetes and also period on Titus supplementation with six milligrams of Melatonin per day decreased serum levels of I'll six TANF Alpha and high sensitivity c reactive protein which are all biomarkers of inflammation and another trial in patients with Multiple Sclerosis supplementation with twenty five milligrams of Melatonin per day for six months promoted the reduction of serum concentrations of a variety of different pro inflammatory cytokines as well as biomarkers of oxidative stress also during the acute phase of inflammation for example during surgical stress brain perfusion and coronary artery. Represion melatonin intake for less than five days reduce the level of pro inflammatory cytokines. Some evidence suggests that melatonin modulate the N. L. R. P. Three inflammatory tone inflammatory. Homes are large intracellular complexes that detect and respond to internal and external threats. Activation of implants have been implicated in a host of inflammatory disorders. Sars cove won the virus responsible for the original. Sars outbreak activates the P. Three flam zone triggering an F. B. and aside kind storm in the lungs. During a cytokine storm the excessive immune response ravages healthy lung tissue and drives acute respiratory failure. Melatonin has been shown to reduce the infiltration of macrophages and neutrophils into the long in acute lung injury animal models due to the inhibition of the NFL RPI. Three Inflammatory Melatonin is commonly taken to improve. Sleep sleep is very important. For regulating the immune system and lack of sleep can significantly damp and immunity a Meta analysis of nineteen randomized controlled. Trials demonstrates that melatonin decreases sleep onset latency increases total sleep. Time and improves overall sleep. Quality Trials with longer duration and using higher doses of Melatonin demonstrated greater effects on decreasing sleep latency and increasing. Total sleep time. Melatonin has a pretty high safety profile. Short-term USE OF MELATONIN is safe Even at high doses there's no adverse effects that have been seen at doses even as high as one gram per day for a month in patients in the ICU doses of three six or ten milligrams were shown to be safe. Compared to placebo also in animal models for a long injury acute respiratory distress syndrome. There's been no adverse effects of melatonin supplementation but Even though Melatonin has been considered safe in many many human studies there are currently no studies With you know melatonin supplementation in Copa Nineteen patients. So that needs to be carefully monitored in summary Melatonin seems to be beneficial for a variety of respiratory and inflammatory disease models. It's been shown. In Clinical Studies to to dampen inflammation it regulates the immune system lower oxidative stress as well and does dampen the storm It's also been shown to improve sleep and that is associated with a decrease in anxiety while there's no direct evidence that Melatonin use could prevent or treat covert nineteen It's plausible that. Melatonin may possibly have some some beneficial role. Thank you so much for listening. Hope you enjoyed this special. Qna episode if you would like to submitted question for the next round in this cove nineteen QNA series. You can sign up for my email newsletter on my website at found my dot com. I will send out an email summarizing. This cuny episode along with the link to submit new questions better. Still if you'd like to become a member of my monthly members. Qna where we have an even more robust long-term cuny series as well as other membership benefits. Like a t shirt exclusive content graphic slides taken from our videos and more head over to foundmyfitness.com boards lash premium that's foundmyfitness dot com slash p. r. e. m. m premium. Thank you so much.

Kobe Kobe Vitamin D deficiency ACE China respiratory distress Us SARS chloroquine respiratory tract influenza fever Hydroxy Corcoran Blood Group Sarge Cove Andrew Johnson Hydroxy Cork
NAD+, Nicotinamide Riboside, and Nicotinamide Mononucleotide with Rhonda Patrick

FoundMyFitness

35:41 min | 1 year ago

NAD+, Nicotinamide Riboside, and Nicotinamide Mononucleotide with Rhonda Patrick

"Howdy folks today is a special episode rather than giving you an interview in this episode? I'd like to take a shot at instead giving you guys. The full lay of the land on a topic. We've continually touched on across multiple episodes. which is all things? And we've brushed up against this topic in many interviews. The most obvious obvious of which being the conversation I had with Dr David Sinclair but also others like prior episode with Dr Eric Burdon both great episodes which you should definitely listen to those episodes were however conversations which means that in each case while certainly educational they weren't necessarily structure to strictly strictly be a primer. Today's episode is different instead. My goal in this one is to structure it in a way as to give you an overview that can lay the framework towards your understanding channing the relevance the questions that still need to be answered by the field and also just my sort of concluding thoughts when it's all said and done not only on a d. she but also on the so called an boosters which are the NASD precursors nicotinamide right beside nicotine Ahmad Mina nuclear tied before we kicked offer a quick mention about this episode. It's actually been out for almost an entire week. Surprised you shouldn't be. This is one of the new elements of the engine that keeps foundmyfitness witness not only running but thriving by offering a few solid concrete perks for supporting memories. I am able to keep his podcast. Free Grow My team and actually make free foundmyfitness better than ever before premium members. Now get a pretty sweet list of benefits including a members. Only early access feed that also gives periodic. Eric exclusive content free updates on genetic reports when they come out twice per month a members only email summary of some of the most interesting research. That jumped out at me. This next one is a big one for audio only listeners. A powerpoint presentation with all the videos on screen graphics get the benefits of the video without the video. Take AAC my last podcast with Dr David Sinclair for example one hundred and fifty slides one hundred and fifty. Can you believe that. You also get a foundmyfitness t-shirt cert- fulfilled automatically by our print on demand distributor and. Finally this one's huge each month you get access to submit questions for my monthly members. Only question question and answer session. Every month. It's happening really and all of that is now available in one centralized members only page right on. My website called the members dashboard. This is your Mecca for all things premium. Are you ready to learn more. Avail yourself of the whole story behind the new premium offering the how what and Y.. Or just get signed up for fifteen dollars per month by heading over to foundmyfitness.com forward slash premium that's foundmyfitness dot com forward. Flash P R E M I U am premium. Really folks. This is so much better than at and it affords me the opportunity to continue making foundmyfitness fitness into the best mostly free resource that it can be without further ado onto the podcast today. I'm going to talk about a molecule that has become in recent eight years extremely relevant to the field of aging specifically. I'm referring to any D. plus which I will refer to. As N de for short and some of the related precursor molecules kills Nicotinamide riboside often referred to as an R. and nicotinamide mononucleosis tired often referred to as an these two precursor sir molecules are called an boosters which can both be found as consumer available supplements. Just in case. You've never heard of any. It's probably one of the most important molecules accuweather on the planet so important in fact that without it life would cease to exist to NATO boosters nicotinamide said nicotinamide mono nuclear tied at very high doses. This is an animal. Studies have both been shown to improve the way multiple tissues and cell types age including skeletal and heart muscle brain and stem cells. There have also I've been to preliminary clinical trials in humans showing nicotinamide riboside may raise energy levels in white blood cells. which is pretty darn cool however I still? I think there are many open questions that need to be answered regarding. Ad Boosters and I will touch on some of these concerns in this episode but the possibility that intracellular NASD may be increased from a supplement or several types of supplements is awfully interesting if not downright exciting for one. Simple reason energy levels decrease with age and a decrease in energy eighty levels across a variety of types of tissues is associated with many and naming many hallmarks of aging these hallmarks of aging that are associated with age related plated changes in the pool either directly or indirectly include things. Like loss of Proto. Stasis Might conroe Dysfunction Glucose Intolerance Insulin Insulin Resistance Cellular senescence altered epigenetics and more this is partly because the availability of promotes. DNA repair capacity while its decline is associated associated with the accumulation of DNA damaging reactive oxygen species another reason is because Nada's required for energy production so when energy levels decline as they do with age this results in less energy production in many tissues like the brain immune cells muscle etc.. That means those organs do not work as well as they once insted. During youth. When energy levels were maintained? Any ideas also required for the activation of a very important family of enzymes involved in longevity called Sir Tunes and the complete answer to why energy levels fall with age is still an open question. But there's a few things we do know. As we age chronic inflammation and immune activation two processes that consume NASD tend to go up and with them our need for DNA repair placing an immense demand on our energy pool. Meanwhile while our ability to produce and recycle tends to fall with age we're GONNA cover a lot of ground in this episode but I wanNA start with an overview of any D- Any any deal has a very important role in energy metabolism and can be synthesized in the body from a variety of dietary sources including the amino acid trip to fan which which is in tons of healthy foods like salmon spinach and nuts and the three forms of niacin which is vitamin B.. Three also found in foods like lean meats legumes veggies edges these three forms of vitamin B.. Three include nicotinamide also called Niacin nicotinic acid and nicotinamide riboside they are commonly referred to as Nice in equivalents but dietary sources of energy are not the major source of any D. The major source of energy is through a recycling mechanism that we will discuss later. The reason for that is because our organs require such large quantities of that it would be impossible to consume enough from our diet. So why why do we require such large quantities of any first and foremost energy plays a critical role in energy metabolism critical. Meaning without it. You can't make energy entity participates in back and forth processes of reduction and oxidation often referred to as Reebok's reactions these alternating conversions of NFC's oxidized form which Canady to its reduced form. An Age are crucial for the metabolism of glucose and fatty acids and the formation of ATP. Since both the oxidized is in reduced forms of amd are essential for these linked sets of reactions cells need to maintain massive concentrations of both and a D. and an age basically without these molecules. Not only would we cease to exist but life on our planet would cease to exist and it is also a cofactor for many different important enzymes in this context a cofactor means something that is required for an enzyme to work at has to bind to the enzyme and this activates the enzyme so it can performance function so. Let's talk about a few of these enzymes. Several these NATO required enzymes are inside the Mitochondria and this is another way and participates in the generation of energy aside from itself being a type of energetic currency it also acts as a cofactor for enzymes involved in the production of energy from glucose outside of the minor Qendra this is referred or to as glycolysis many types of cells us look like Hollis's as their primary source of energy. For example. Red Blood cells do not have any medical Andrea so one hundred percent of the energy. They require to perform their function of delivering oxygen and other goodies to other tissues in the body comes from glycolysis and plays a very important role in mitigating DNA. A damage you need repair damage to DNA. That is because any cofactor for one of the most important enzymes involved. In repairing DNA damage called part one the activation of part one requires an enormous amount of any D for example excessive DNA damage in subsequent one activation have been shown to decrease energy levels to twenty to thirty percent of its normal levels. The ability to repair DNA damage is important for longevity. LYMPHOBLASTIC cell lines established from blood samples of humans who were centenarians. One hundred years or older have significantly higher part one activity than cell lines established from younger individuals. That are seventy years old part. One activity has also been correlated with maximum lifespan. In mammals the higher the part one activity the longer lifespan. For example the activity of part one one was measured across multiple Mammalian species and the difference in powerpoint activity between the longest lived mammals tested which were humans and the shortest lived mammals tested. which were rats? It's was fivefold so not too much of a surprise but genomic stability which relies on energy in general and pop ones specifically maybe very important morton longevity is required to activate signaling proteins knowns or two which are highly conserved enzymes play roles in health span and longevity in multiple organisms uh-huh so to ends are linked to the regulation of variety of metabolic processes like the response to stress and the modulation of lifespan. The way they do this is through EPA genetic regulation so twins utilize ad to remove specific chemical structures called seal groups. A process called Elation from cellular proteins to control all the activation of genes involved in energy metabolism a toffee circadian rhythm DNA repair self-survival and more when sailor energy levels are low. Oh such as during exercising fasting or calorie restriction energy levels rise which also means the ratio of any to its reduced form and Adhd increases and. This serves as a sensor to switch on to an expression in subsequent activity repair. trawl a naturally occurring compound found in red grapes. Apes and other plants is a potent to inactivating compound and it's beneficial effects on health span. Some of which is now showing up in human research are thought to result from from Sir to inactivation. All right so that is an in a nutshell. It's important stuff. Unfortunately entity becomes depleted across various tissues including the brain as we age the brain skeletal muscle the heart. These are all tissues with a very high metabolic demand and thus require a lot of any D.. So what happens happens when you can't meet that metabolic demand things start to degenerate and fall apart. They don't work as well as I mentioned before. An eighty depletion has been associated with the hallmarks except aging such as decrease a toffee increased. DNA damage increased mighty contrel dysfunction and disrupt metabolism depletion of NATO may predispose organisms to the development of a variety of age related diseases including neurodegenerative disease such as Alzheimer's Disease and Parkinson's disease cardiovascular disease and muscle atrophy trophy. It may also increase the stability to infections since the immune system requires tons of EDNA entity in contrast energy levels increase under under conditions. That many of us already think of as generally health span promoting such as exercise and also fasting or in the case of lab rats full-blown lifelong lifelong caloric restriction. Furthermore and Eddie Restoration through a variety of different methods has been shown to increase lifespan in lower level organisms such as yeast east worms as well as in rodents taken together. These findings suggest any D- plays a critical role in aging specifically the reduction of energy levels levels commonly observed an aging is thought to be a combination of decreased synthesis and recycling as well as increased consumption and degradation increasing damage damage and inflammation as seen in aging may decrease in potentially aging. So the question. That's been on everyone's mind is can. IRA's energy levels in my body and if so so that gives me superpowers or at the very least helped me to live healthier and free of disease longer. The answer isn't just climent though. That's a possibility and one some labs are. I'm very excited about. In pursuing in fact energy levels are heavily influenced by lifestyle and particularly things that cause energy stress like fasting caloric restriction and an exercise which all raise ad remember any D can be made from things in the Diet like trip to fan or niacin equivalents. But these niacin equivalents Are not the major source of. NASD the reason for that is because the body's demand for an ad exceeds its capacity to produce it from these forms of vitamin B. Three so the body recycles nicotinamide using a recycling pathway called the NASD salvage. Pathway this is the predominant source of any D- Let let me explain how we get any D from this recycling pathway the consumption of energy from enzymes that use it generates nicotinamide as a byproduct nicotinamide is converted into Nicotinamide Mono nucleotides and subsequently into NASD. There are two important things to know about the salvage. Pathway First East nicotinamide has been shown to inhibit the activity of Sir two inns which is not necessarily a good thing second. The enzyme that converts nicotinamide into nicotinamide mononucleosis tide is subject to feedback inhibition by an eighty levels that means at a certain concentration of NASD nicotinamide will no longer be converted into Nicotinamide Mono nucleotides and subsequently rather it will remain nicotinamide. which which is unfortunate? Because as I just mentioned some studies have shown nicotinamide inhibits Sir to inactivation. Remember Sir tunes are involved in longevity that that means you want them to be activated the other source of energy is from nicotinamide riboside which is converted into nicotinamide mono- nuclear tied and subsequently eighty eighty both nicotinamide right beside nicotinamide mono- nuclear tied are found in low concentrations in many foods but they are also found in supplements and are referred to to as NASD boosters. So let's talk a D boosters. These two eighty precursors nicotinamide riboside nicotinamide mono nuclear tired are referred to as entity booster's because in supplement form. They have been shown to be well. Tolerated at high doses to effectively raise energy levels and to ameliorate age associated diseases in rodents. It's the most extensively studied any booster nicotinamide right beside several animal. Studies have shown that when Nicotinamide riboside is orally administered at high doses. Is it can counteract in obese. Genyk Diet improving insulin sensitivity. It can improve endurance and strength. Another animal studies showed at high dose nicotinamide. My Riverside could reverse mitochondrial damage. It could increase mitochondrial biogenesis and reverse muscular atrophy and animals that had a severe muscle wasting disease nicotinamide nicotinamide reiver's had has also been shown to have positive effects on the brain in animals. It increases neurogenesis. It's decreased cognitive deterioration and amyloid Beta production. It's also been shown to increase synoptic plasticity in mice nicotinamide Mono nucleotides has not been studied as extensively as nicotinamide riboside. But there have been several animal studies that have also shown nicotinamide mononucleosis I. It can have health benefits for example injection with high dose nicotinamide monitor. Nuclear tied has been shown to counter counter an obese agenda Diet and improved several markers of metabolic health high dose injection of nicotinamide minor. Nuclear tied has been shown to improve heart function in animals with heart problems problems and to improve cognition memory in animals with neurodegenerative disease. A long-term study found that Dietary Administration of Nicotinamide Modern tied mitigated the age associated physiological decline in mice that have an accelerated aging phenotype specifically starting at five months of age. Mice were fed either either a hundred or three hundred milligrams per kilogram body weight nicotinamide modern tied for twelve months. These animals had improve. Skeletal Muscle Function Mighty conroe function. Increased energy expenditure increased bone density and also decreased insulin resistance. These benefits occurred in a dose dependent manner so the higher the dose of Nicotinamide Monitor nuclear tied the greater the benefit. While this all sounds great. There's another important point that I want to mention. While many animal studies have found that nicotinamide riboside and nicotinamide nicotinamide mononucleosis tied can ameliorate age related disease by increasing energy levels in different tissues. There is always one disease context that throws a curveball cancer sir in a recent study nicotinamide mono nuclear tied was shown to accelerate cancer growth in mice with the type of pancreatic cancer where pro inflammatory senescence cells. It drive tumor growth when mice were injected with five hundred milligrams per kilogram body weight of nicotinamide. Monica tied. For thirteen days. They exhibited significant -nificant increases in precancerous and cancerous. Lesions in the pancreas. So let's talk about this. A little more. Because nicotinamide monitor nuclear tides effect on accelerating accelerating tumor growth was dependent on essence cells which can disrupt normal tissue functions and ironically also drive the progression of cancer over time. I'm as well. This is in spite of the fact that Senescence is a program that usually prevents cancer more immediately in the short term. The reason this happens. Is that when cells Dell's become senescent they can secrete molecules tend to have the following qualities. They are pro inflammatory. They're involved immune activation and evading eating the immune system they're involved in growth signaling and also involved in angiogenesis which plays a role in cancer metastasis. An seems to increase this quality of senescent cells likely because it's being used in terms of energy metabolism. So it's making these cells even these. Senescence sells even more tumor Schumer genetic and while this study only looked at nicotinamide mononucleosis effect on cancer growth. It's quite possible that nicotinamide riboside may show similar results in this very very very specific context which is a type of cancer. where pro inflammatory senescent cells drive tumor growth? That does not mean that nicotinamide mononucleosis nuclear tied or nicotinamide rive side. Supplementation will cause cancer or even drive tumor progression and other types of cancer. But I will say it would be nice nice to see long term animal studies to confirm. I'm sure those are underway. Now let's focus our attention on whether translation of all this preclinical data to humans is likely with the exception of the cancer study. I just mentioned much of the pre clinical data seems pretty promising but there are a couple of important points to make with respect to these. These animal studies that are very relevant for translating this data to humans first. Let's talk about dose and majority of the road in studies which use nicotinamide riboside orally. Ali used a very high dose of nicotinamide right beside in the range of four hundred milligrams per kilogram body weight which translates to a human equivalent. Dose a thirty two milligrams per kilogram body weight so for one hundred eighty pound person that would be approximately two point six grams of nicotinamide riboside per day. We will discuss human studies in a minute but that is a very high dose and it is a dose as orders of magnitude higher fire that has ever been clinically tested regarding the nicotinamide. Mononucleosis animal studies the majority of them. All used very high dose about five hundred third milligrams per kilogram body weight and typically. It was injected into the abdominal region of animals. Which makes it quite difficult to translate findings to humans? The oil does that was used in the long term aging study used a dose range on the low end the dose was one hundred milligrams per kilogram body weight which is a human human equivalent dose of around eight milligrams per kilogram body weight so for a hundred eighty pound person that translates to about six hundred fifty the three milligrams of nicotinamide mono nuclear tied. Which seems pretty doable? Of course the mitigation of age associated physiological decline was was much more robust at the high dose of three hundred milligrams per kilogram body weight. which is a human equivalent dose of twenty four milligrams per kilogram kilogram body weight or approximately two grams of nicotinamide Maher nuclear tied per day for one hundred eighty pound person again? That's a pretty high dose. The next point of concern is the bioavailability of either nicotinamide right beside or nicotinamide. Mononucleosis tied the important point. To address is whether nicotinamide all right beside or nicotinamide mono nucleoside can reach other tissues intact and directly form and a d. without going through that Nada recycling pathway. That I mentioned earlier called the salvage. Pathway the salvage pathway would mean that nicotinamide rives side or nicotinamide Mina. Nuclear tied ride were first metabolised into just nicotinamide before forming and a D. instead of directly forming any D this is an important point because NASD produced from the salvage. Pathway is subject to feedback inhibition and therefore cannot raise an eighty levels in tissues above love a certain level. So let's talk about some details. An animal study using isotope tracers allowed any D- made directly from nicotinamide arrive aside or directly from nicotinamide mono- nuclear tied versus NASD made from nicotinamide by the salvage pathway to be measured. What the study found was that I had a low oral dose of around fifty milligrams per kilogram body weight? If either nicotinamide right beside or nicotine Ahmad nicotinamide nicotinamide Mona nuclear tied. They produced very low levels of energy may directly from those precursors but only in the liver not another tissues low levels of nicotinamide. Dr N D on the other hand were found in the kidneys and very low levels of nicotinamide drive and Eddie were found in the muscles and also in the brain the human equivalent dose of fifty milligrams per kilogram body weight is roughly four point zero seven milligrams per kilogram body weight. Wait so for a hundred eighty pound person that is approximately three hundred thirty two milligrams of either nicotinamide riboside or nicotinamide. Tomorrow might WANNA nuclear. which is a pretty doable dose? But very little increases in NASD were found at least in animals at that dose. A higher oral dose was also done but only for nicotinamide right beside a dose of two hundred milligrams per kilogram body way of nicotinamide riboside. Aside showed no difference compared to a low dose in terms of making an direct from nicotinamide right beside in any other tissues other than the liver however however more of the NASD derived from the salvage. Pathway was found in the kidney muscle and the brain. They're not the lower dose so two hundred milligrams per kilogram kilogram body weight translates to around human equivalent. Dose of thirteen point six sorry sixteen point three milligrams per kilogram body weight. which for a hundred eighty? Any pound person is about one point three grams which is pretty high. When nicotinamide rival side or Nicotinamide Mon- nuclear tied were given intravenously at a bearing doses so fifty milligrams per kilogram body weight or five hundred milligrams per kilogram body weight directly produced an was found in the liver kidney and muscle in a dose dependent manner? However the only NASD detected in the brain was that which was salvaged from nicotinamide? Suggesting passing that neither nicotinamide right beside nor nicotinamide minor nuclear tied crossed the blood blood brain barrier it is not worthy that head to head comparison of identical doses of injected nicotinamide right beside and nicotinamide on a nuclear tied produced more and ad may directly from nicotinamide right beside aside in the liver kidney and particularly in the muscle tissue compared to nicotinamide monitoring tied. So what does this all mean and should we care what this data from the isotope. Tracer studies means is that even at very high oral doses neither nicotinamide riboside or or nicotinamide nucleotide appear to directly be transported to other tissues other than the liver at least again at those doses that were measured however however nicotinamide riboside and Nicotine Ahmad Maher nuclear tied were converted into nicotinamide which was then transported to other tissues and some of that nicotine in mind was then converted into an ad and at the end of the day isn't raising cellular energy levels. What is most important anyway? The other animal all studies previously mentioned that showed positive health benefits in tissues like the muscle or the brain. Were at a very high. Oral dose of Nicotinamide riboside and Nicotinamide in my modern nuclear tied. In fact in some cases they were doubled the dose so they were about four hundred milligrams per kilogram body weight. So it's possible possible that nicotinamide riboside and nicotinamide mono- nuclear tied can be transported to other tissues other than the liver at very very high oral doses is that that's yet to be shown however it's also possible that a very very high doses the derive from the salvage. Pathway was high enough to do something beneficial. The isotope the isotope data also suggests that if nicotinamide right beside or nicotinamide Mina nucleotides is administered intravenously. Both of those compounds are able to be transported to other tissues and directly form and a D. and not be subject to feedback doc inhibition. This also raises an eighty levels in multiple tissues to a much higher concentration than otherwise would be of course I be injection of these. Any boosters. Boosters is very challenging to translate to humans you may be wondering while the messing around with any d boosters like nicotinamide right beside nicotinamide nuclear tied in the first place the reason nicotinamide rives side and nicotinamide Ma. Nuclear tighter popular is because they can be transported into multiple tissue types including the liver kidney muscle and heart. The brain is the exception. Neither nicotinamide riverside nor nicotinamide mon.. A nuclear tides seemed to be able to directly cross the blood brain barrier but both form nicotinamide cinema which can be transported into all tissue types including the brain where it can then form an ad so why not just go to the source and take or inject an directly directly well for starters any has poor bioavailability animal. Studies have shown that upon ingestion oral orally administered any is primarily digested into the precursor nicotinamide but also to nicotinamide riverside and nicotinamide nucleotide before being absorbed while oral world biodegradability of energy is low. The hope is that intravenous infusion may bypass that digestive system. The problem is that no Mammalian in an eighty transporter has been identified and with the exception of the brain and the heart extra cellular. NASD has not been shown to be taken up into tissues when NATO was injected into the abdominal region of mice it was able to raise an ad levels in some brain regions similarly mice were injected with a high dose of NASD had increased crease levels of energy in the heart and also protection from cardiac hypertrophy this suggests that direct injection of NASD at high dose. Maybe doing something beneficial at least in the brain and heart. I would like to mention that. Just because no data exists that does not mean that any D- delivered Bert. intravenously cannot raise levels and other tissues other than the brain or the heart. It's possible that extra siler. AD could be metabolized nicotinamide and that could be transported to other tissues like muscle and also Be Converted into ad while there is very little little pre clinical Michael Data and zero clinical data on direct ivy injection of energy. It does seem like this may be also be a good idea or a good area to explore as a potential potential way to boost energy levels tissues. But let's move beyond what is plausible and talk about human data today. There is no published evidence of oral. nicotinamide Tim my Mono nucleotides supplementation humans but there have been two randomized placebo controlled trial showing that nicotinamide riboside can increase energy levels at least eastern white blood cells in a dose dependent manner. So let's talk about those in an eight week. Long randomized double blind placebo controlled study involving one hundred twenty healthy with the adults between the age of sixty and eighty years old a two hundred and fifty milligrams daily dose of Nicotinamide rive side and Tarot still being a natural compound on found in blueberries. That activates are two. In similar to resveratrol increased participants whole blood and a levels by forty percent compared to their baseline levels is just after four weeks participants whole blood. Any D levels increased by ninety percent when taking a double dose which was five hundred. Milligrams those who took the lower dose exhibited reduced diastolic blood pressure and lower levels of the liver enzyme Alan aminotransferase which is a marker of liver damage however is difficult to know whether nicotinamide riboside terro still being or both are responsible for the effects on blood pressure and liver. Health previous. Clinical studies have found that terror still being reduced blood pressure pressure at least an adult another randomized placebo controlled trial involving sixty middle aged and older adults between the ages of fifty five and seventy nine years old old demonstrated that a five hundred milligram. Dose of Nicotinamide right beside twice daily for a total of one gram per day for six weeks was well tolerated and increased. I energy levels in white blood cells by sixty percent. The study participants also experienced improvements in bloodpressure. A or stiffness but these effects were not statistically significant possibly due to the size of the dose or the relatively small number of people in the study nicotinamide riboside had no effect on metabolic function motor function or exercise capacity and performance. That's pretty much it. For the randomized placebo controlled trials. The data seems to indicate that oral nicotinamide hydride beside can raise energy levels and whole blood and in white blood cells but that it is only a conclude that's the only conclusion that can be made. The highest dose tested was one gram Rampart Day administered as five hundred milligrams twice a day if we circle back to the animal data on nicotinamide right beside and all the benefits that we're seeing that was was the human equivalent dose of thirty two milligrams per kilogram body weight which surround two point six grams per day. For one hundred eighty pound person while the short term clinical studies show nicotinamide antenna. My driver's side given orally is safe at least in the short term. No long term studies have been done. It's worth at least a small mention that nicotinamide riboside nicotinamide had mono nuclear tied both breakdown into nicotinamide over time. especially in conditions of high humidity or high heat somewhat perplexingly supplemental nicotinamide may even reduce adductor to inactivation. The good news is that overall if these supplements are kept hold their relatively stable and in most cases the supplements will contain very little nicotinamide. So it's a good idea to make sure that these products stay cool as much as possible and get them from a manufacturer to make sure that they have not been laying around in a hot warehouse house somewhere longer than necessary. Okay just to recap any is crucial for our survival. It can be obtained in the Diet but the body recycles it to get most of what it needs. Unfortunately Day to day living plus normal aging can cause any D levels to drop this causes metabolic micahel dysfunction as well as many of the other problems and conditions associated with aging like elevated DNA damage. Energy levels can go up when we exercise fast. But any boosters like nicotinamide my bribe aside and nicotinamide nucleotide can also an increased energy levels and dose dependent manner however most of the data on energy boosters comes from animal studies whether these boosters are effective and safe in humans is still a big question. So those are my thoughts on Ener D in a nutshell. I think the data on the precursors is very promising and exciting but out of abundance of caution much more needs to be done before. I'm ready to dive in with both feet. That's it for today's episode. Thank you so much for listening. If you would like to learn more about any D- nicotinamide riboside and nicotinamide mono nuclear tied check out the topic pages. My team and I put together remember earlier at the start of this podcast about my commitment to make foundmyfitness better than ever before this is one great example all now available on my website are deep dive overviews. We call topic pages if you have questions about anything you heard in. Today's podcast aside from asking me the question directly as a part of my monthly. QNA If you happen to be a premium member you can also just look them up on the topic pages and there's a really good chance. Your question might be answered right there. The topic pages are a free resource with illustrations dozens of citations and more literally. Everything we talked about today. I mean everything Sir Tunes. NASD nicotinamide riboside. nicotinamide mono- nuclear tied. Even the things we barely mentioned like resveratrol very troll have a topic page. This is a powerful new resource made available on my website to everyone mostly as a result of yes. You guessed it the support of my premium members. If you're interested in monthly live Cuna sessions a members only podcast feed where you get early access and other exclusive exclusive content. A members only library dashboard with access to background notes. I've drafted prior to big interviews previous. Qa sessions and more the cool foundmyfitness. T sure I mentioned earlier. My new bimonthly members only email. We're calling the science digest which will help bring members up to speed on the latest emerging science instant instant access to powerpoint presentations that contain all the graphics from their videos and more head over to found my fitness dot com forward slash premium once again. That's foundmyfitness DOT COM forward slash P R E M I U M premium. Thanks so much for listening. Catch you next time.

nicotinamide nicotinamide riboside NASD mononucleosis nicotinamide rive DNA damage Nicotinamide Modern niacin nicotinamide Mina NATO neurodegenerative disease nicotine Dr Eric Burdon nicotinamide riverside Dr David Sinclair Glucose Intolerance nicotinamide Ma
#1178 - Dr. Rhonda Patrick

The Joe Rogan Experience

2:56:19 hr | 2 years ago

#1178 - Dr. Rhonda Patrick

"Hello, everybody. My new Netflix specials out right now. It's called strange times. I think it's my best one ever. I worked very hard on it. I think my last one triggered was my best one to date. I think this one's better. I hope you think so too. I hope you enjoy. It's available for streaming right now on net flicks. And joy it this episode. The podcast is brought to you by stamps dot com. Do you need to send some shit through the mail? So why why wait in line? You don't have to you can access all the amazing services of the post office at your convenience. The US postal service is important tool for any business, but you don't have to travel somewhere to use it anymore. Ha stamps dot com never closes you can print postage for letters or packages at your convenience twenty four seven you can print official US postage for any class of male right from your own computer and the exact amount of. 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Somebody what a fucking pain the ass Addis find the right person. Well, there's job sites that can send you tons of the wrong resumes to sort through. That's not smart, right? There's job sites that make you wait for the right candidates to apply for your job. Well, that's not smart either. You know, it's not smart using your relatives to fill in at work while you look for staff. That's not smart either. You know, it's not smart making the lottery, the centerpiece of your retirement plan. You know, what else isn't smart letting your friends pick your karaoke song? But you know, it is smart ZipRecruiter dot com slash Rogan. Use them to hire the right person. Ziprecruiter, doesn't depend on candidates finding you. It finds them for you. It's powerful matching. Technology scans thousands of resumes identifies people with the right skills education experience for your job and actively invites them to apply. So you get qualified candidates fast. Fast. That's why ZipRecruiter is rated number one by employers in the US and this rating comes from hiring sites on trust pilot with over one thousand reviews and right now listeners of this podcast can try ZipRecruiter for free at this exclusive web address ZipRecruiter dot com slash Rogan. That's ZipRecruiter dot com slash Rogan's. Ziprecruiter dot com slash Rogan. Ziprecruiter, the smartest way to hire. My guest today is one of my favorite people, and one of the smartest people I've ever met my life. She's brilliant. She's amazing. She's been on this podcast multiple times. And she is a fan favourite. Please give it up for the great and powerful. Doctor. Rhonda patrick. The Joe Rogan experience. So. Gassed by. Yeah. I'm still last right about four months after I didn't sleep at all. It's amazing. He's able Tom and now your kid is how old thirteen months. Wait 'til they start talking. He says I mean, he's he's now like his new thing is he says all done all done. So he'll say it like he'll say it before. I change his diaper because he doesn't want me to go through that all done all done. It'll say like Elaine his crib and say it like when he's ready to get out. You know, a bed early in the morning, and I'm like waiting. I'm like, maybe I'll come back to sleep. Now being a scientist in having a child are you are you like cognizant of like every single factor? That's taking place like nutrition all the input emotional input environment. Like must be kinda mind blowing and mind exhausting to. Yes, it is. I'll give you an example right now because we're traveling right? And. I'm I'm pretty this the plastic bottles, you know, having to give him water and he's obsessed for whatever reason he's obsessed with drinking. I brought his like, you know nice Cup. But he doesn't wanna drink it out of his Cup. He wants to drink it out of these plastic bottles. It's novel, and frankly, sound anyways, you know. So I'm like all I can think about is the way, and, you know, am I am I exposing him to too much, and what's it doing? And is that BB is it Leach only when it gets hot is that how it works. So and that's another thing. I was thinking about my hotel today is making coffee with one of those one of those paper cups that has the plastic lining. And like, I don't know what's in the plastic lining BPA or some of the BP alternatives, which have also been shown who's BPA stand for biscuit LA. So to answer your question, there's been experiments done that have shown he so boiling boiling water. And putting it in plastic increases the BPA that leaches into the the solution into the water by like fifty five fold so yes, definitely heating up. He's like way worse. And so one of the things I'm always now thinking about is, you know, going to Starbucks whatever the plastic lining. They're putting in those cups when you get your hot, tea or your coffee. I don't know if there's PPA, but there's now studies I've come out in these studies have been done animals that show like s and some of the other BP replacements. Also have negative consequences on the endocrine system on reproduction in some in some cases, they're passed onto multiple generations. Now, how much of that is actually translates to humans, it's unknown. But there have been studies at least with BPA that have shown that you give a person as a single dose of BPA and it disrupts like their insulin sensitivity at all. Also plays a role in like causing problems with in vitro fertilization. So it's disrupting hormones and things like that. So I was really cognizant about during pregnancy because you know, typically, we do detoxify detoxify it quite well, the half life was like less than five hours and excreted through urine. It also comes out through sweat, by the way, which is really good. But pry, but you know, when you're pregnant for whatever reason, the placenta it, you know, you you're basically take the BPA your body. It's in your body, and your your liver will inactivate it this like more benign compound. But when it crosses over the placenta, it's it gets activated again. And so it's like, that's why the effects are much more robust always on like the developing fetus. And so I was really made. Sure, I was not drinking anything out of a plastic bottle or anything like that. While I was pregnant just because I mean, I don't know attend the day. There's there's a lot of studies. Have been an animals and just how much of that, you know translate. How significant is it? It's really hard to say. But it certainly concerned it's probably compounding effect right with all the other environmental factors pollution particulates in the air. Oh, yeah. Chemicals, all the other jazz that we take into our body all the time. Right. Yeah. And then the fact that actually aging bottles like as you for whatever reason as a bottle says if you keep using for example, the study was done with baby bottles, if you keep using a baby bottle and putting liquid in as the bottle aged more BPA was Leech down to the liquid. So for whatever, I know. It's so it's another thing. I'm thinking about with all my son's stuff. It's like everything's plastic. And he's chewing on it's like, you know, at some point. You just can't like there's you can't control everything kids. You think you're going to have right now one is is it's I am so satisfied. I'm full of so much joy. And it's a lot of work. And you know, he's thirteen months I've I've only had a little bit over. A year. So right now, I'm really happy with him being special. I don't know. I think it's likely the maybe one, but I'm not gonna like, you know, say for sure it's it's a lot of work slowed work. Yeah. And you know, it just adding another it's like, well, you know, you're going to I've put a lot of energy and time, you know, spent a lot of time with him doing lots of things, and of course, all the nutrition and all that. But it's how do you do that with two? It's it's very it's very satisfying, though, watching them play with their siblings. It's really interesting like my two youngest my eight and my ten like watching them play together. It's it's door watching them. Hold hands and do stuff together. It's really fun again. They developed a very unique bond. They fight all time over nothing. Like that. It's mine. It's my like all sudden like, whoa. Whoa. Whoa. What happened? You know? There's always like some blow up because they have zero control of their emotions anything goes. It's just a floodgate. It's either on or it's off, and but they're really good at apologizing to which is really interesting. We've taught them how to do that. How to just say look everybody gets emotional. It's okay. Apologize and hug it out. Yeah. I think it's also another thing that is really important teaching your children, how to be happy laying you know, because that's important. They see that though, they'll see that new, you know, the imitate their environment. They see you know, that you know, how to be happy than that you can turn things around and you not to make light of situations. And they'll they'll they take on these behavior patterns, really that's one of the more fascinating things as watching kids go. Well, what are you gonna do? You know, like when you do what are you gonna do? And then you see them go. What are you gonna do like? Wow. Watching eight-year-old figure that out. It's kind of cool. Yeah. That's nice. That's nice to know. Right now, my son. He's almost always happy. You know, it's an thinking about like future. He's gonna go. Girl, problems and grow. Just anything, you know, or thought what if his gay? Yeah. And that's the way I'm like, you know, all the endocrine disrupters. Oh my God. Yeah. Who knows who knows? What's happening? Yeah. I mean, and what's what's of major concern to me is living in major metropolitan areas with a constant pollution. And I was reading a study that was talking about living in any major metropolitan area. Like, New York City can take many years off of your life just from living there. It will shorten your life. Yeah. I've been reading multiple studies over the years about air pollution, and you know, there's there's compounds in air pollution that are Chris engines like benzene, and there's also the particular matter, and how these you know, how air pollution is increasing the risk for stroke, heart attack, Alzheimer's disease, and this is like an dose dependent manners. And of course, all sorts of confounding factors, and you can never really show causality. Although some animal studies have been showing 'cause -ality it's and somebody's things are really bad in developing nations. That don't have a lot of regulatory. Regulations on for example, like automobile exhaust, and so some some developing countries have children coming down with like strokes and stuff like early young teenage. So and it's been this is of course, been linked to air pollution. So it's it's definitely a concern. And then there's all sorts of studies talking about, you know, of course, asthma, but you know, happiness and bring function and all that, you know, so and it's something like off of a busy road. And then there's noise pollution, which is another. I mean, so I I it's like something that I've been like really really aware of and trying to like move out away from busy traffic areas particular for my son, you know, because I'm just very concerned about the health risks. I wonder also the in the impact of just being in an urban environment. And the fact that it's not really natural. And that maybe a person who's an adult could. Enjoy living in Manhattan and decide that they get a thrill out of living in the city. But for a baby to grow up around all that concrete and glass and all these sharp hard edges and right angles that it's maybe not conducive to healthy, brain development, or that's not like what your what your body or your brain. Is naturally craving. Right. There's been studies looking at for example, like people that exercise in metropolitan area versus like out in like, a park nature, and the, you know, all sorts of measurements of depressive symptoms or are measured after and the ones that measured are that did nature run or far better at you know, basic feeling feeling happier. After after their run than the people that didn't metropolitan city dumbing zones. I mean, I think that's why people like central Park New York city, just an oasis. Yeah. You get something. I mean, it's really great place. It's really quite big one of the things about central park when you're in it you like, wow. Which is weird that this is in the middle of the city. But it's a brilliant move to have this one. I mean, you think about how much that real estate would be worth it just said just shove buildings in there. I mean, Manhattan is one of the most pricey real estate places on the planet earth and yet in the middle of it. They have this big open public park area that anyone could just wander around sit by a tree. It's really a very, very smart move. Yeah. It is. It is nice LA should have something like that is the air pollution. Do you know if the pollution with like in Manhattan, this era was terrible man to LA, I think they're probably equally sucky. But the thing that is bothering me is not just the air pollution in terms of like the exhaust fumes and the the exhaust the smells. But also the brake dust, you know, when I first started pay attention to break dust, and I would always clean it off my wheels. But I would never think about it. Like, oh this dust. That's on my. Wheels. I was just dust and then someone was explaining to me. No, no, that's an environmental hazard that you're breathing in if you live in that environment when you're around, you know, if you're on Broadway and cars are constantly hitting the brakes around you. There's a puff of that break dust has getting in the air with every pump the brakes, and you're just taking that disgusting stuff in your lungs. Yeah. That particular matter that's really tiny and stuff. I mean because that's like measles Thelma, right? You're taking in the particulate matter from like a specis so innocent, you'd think there'd be similar mechanisms may not gonna lead to musically Oma. But that there would be similar mechanisms at play that are like, you know, damaging organs good visit not good day. That's what I think. I mean, my I'm is our I don't even like living here. I think there's too many people. Yeah. It's I definitely don't like driving here. Like, it's like, it's it's really bad how much difference between here, and we're in San Diego. Ego is definitely badgering. You know, typical times people either going to work or coming coming home from work. But it's it's it's nothing like LA. I mean LA is orders of magnitude worse for no. If you're not doing clinical research, you do a lot of your stuff somewhere else. Have you thought about being somewhere else? So my family's in San Diego. And it's really nice having my mom in particular because she helps out a lot with my son. So that I can get some work done too. Which is important, and I really we could live, you know, a little bit further out. I mean, there's there are places like that are still within like forty minute drive to like, you know, downtown San Diego beaches and stuff that are that are nice. And so that is something that we are considering but we're just a little quieter definitely quieter. No matter what it's going to be you know, because we live. There's it just it's a busy road and there's fire sirens. And you know, my my son likes the fire science. But there are there have been times when there've been loud motorcycles. And he is concerned like, you can see you look like, it's, you know. So so it kind of worries me as well. But definitely it's it's it's it's important to get away from that. It's the goal for. Sure. Now before the podcast started. You were. Telling me that you wrote a thirty page paper on the carnivore diet. It's not a paper. Well, it's I definitely spent a lot of pages thought about it for a long time. And yes, there's thirty pages of thoughts and references. We use done this became this is a very recent thing. Yeah. People were just eating meat. Well at first when I was in. I think Dan told me about it like years ago, even like, and I thought there's no way I was like, I just ignored. It creates don't have time for that. So yeah, I definitely. Dismissed it. When I when I first heard about it. But it's definitely been something that has gained a lot of traction, you know, since disturb you that it's gain traction. Well, I definitely have concerns. You know? I think that the the most important question really is what is attracting someone to try such very restrictive diet. You know that potentially could be dangerous without published evidence or any sort of long term studies and things like that. So I think that the first question really is will why are people doing this? And so looking on the internet and try to like read about people's anecdotes. It seems as though a lot of people are drawn to it because they have since auto immune problem. And so they try this diet and it improves their autoimmune symptoms, and I see that seems to be a real common theme in at least if you if you look in the blog spears and stuff like that. So that's I think kind of a good place to start where it's like, well, you know, what are people doing this for and then so that's that's kind of an important question. And so so further reading about this diet is sort of. Sort of think about well. Okay. Well, what's going on? It's really important when you have like something that leads to an effect to understand the mechanism because the mechanism is what's leading to to effect. And so if you can do something that's potentially not so dangerous or risky than understanding the mechanism help you because then you can find other ways to do it. Right. And so if you look at at publish studies on people that eat low, carb, high protein diets what's pretty common is that there? There's changes that happen in a variety of different endocrine factors like you're less insulin. That's changing your tidy and hunger. Homeowners leptin gremlin and people become more satiated and actually eat less, and this has been shown in in multiple studies. So people actually eat less when they're having higher protein diet, which makes sense too. Because protein is more satiated as well. And also there's also been studies on. It's called food habituation where basically so habituation is when you're constantly exposed to the same stimulus. You sort of have a decreased response to that stimulus where this Ben intervention trials where people are given the same food every single day both non obese and obese people versus people that are given the same food once a week and the people that are given the same food every single day. They they start to eat less calories. So they start to eat less naturally sorta to Cal restrict themselves. So I mean, and that's it's kind of like a dietary monotony sort of thing. So I think there if you read the people out there on the blogs talking about this diet, they say like, I'm less. I only twice a day fasting. That's people are talking about that as well. So I think there's published evidence to kind of explain that. And also, there's you know, people saying, yeah, I eat less. So that's an important point. Because one thing that's really known to effect auto immunity is calorie restriction investing like, it's probably one of the most. Well known tamales that you can intervene and have improvements in auto immune disease. So some of that has to do with fact that you can sort of reset your immune system. There've been animal studies in human studies. A lot of this done by Dr Baltra Longo at USC. He's done some prolonged fasting in animals and also there's been sort of like a fasting mimicking diet done in humans, which kind of very low calorie diet that sort of is meant to mimic fast, and those have shown that you basically kind of crossover because fasting is type of stress you cross over into this like stronger stress response where you're not only like cleaning away, all the gunk inside the cells people talk about a topic g lot when they're talking about fasting you clean away things like damaged, you know, pieces of DNA protein, aggregates things like that might a contra that are damaged at cleared out. But you also sort of start to clear wait entire sells through a process called ape toe. Sis. And an animal studies. What's been shown is that? If you do for example, a seventy two hour fast, you can clear away about thirty percent of the immune system, and re replenish it with like brand new healthy immune cells, and literally like organs shrink when during the fasting, and then they like reeks band because you're activating stem cells. And you're you're, you know, basically replenishing all your damaged old cells with new ones, we'll vaulter is shown in in this animal. Studies also auto immune cells tend to be selectively killed off and replaced with non immune cells. He's also done. A clinical study pilot clinical study with people with multiple sclerosis doing this fasten mimicking diet for one month sorry for one week and their their symptoms improved. Also, Kita genyk diet was done side by side and ketogenic diet also improve symptoms about immunity. So those both were done in humans. So I think that, you know, understanding that somebody's mechanisms that are play and not fasting. Self and Keller restriction both have been shown approve auto immunity. You may be tapping into something there by eating less. That's one possibility. In addition. There's been set clinical studies in humans where they were done. They were basically fasted for twenty four hours every other day for fifteen days. So they had like a total of seven days of fasting. And these were also people with multiple sclerosis, and there's profound changes in the microbiome not started happening. And this was in line with basically having you know, a lot of anti inflammatory cytokines, basically producing immune cells that are really important for preventing autumn unity called t regulatory cells and things like that. So that's another really important thing to consider is, you know, the microbiome because the micro-biology has been linked to auto immunity in multiple multiple studies. I mean, it's been linked to arthritis. It's been linked to multiple sclerosis. It's been linked to other diseases like Parkinson's, which is not really auto-immune. But. And the point of this is that, you know, again under standing mechanism, and realizing, you know, there's other potential factors that could be leading to an effect. Right. It's it's actually the the changes the microbiome are really important because there's actually been a few animal studies which have led to phase one face to face three clinical trials that have been done in human so humans with multiple sclerosis retreated with Minnesota calling an antibiotic and they've been basically the antibiotic was shown to improve symptoms of multiple sclerosis. And because there there's good bacteria and bad bacteria that had been linked to autumn unity and getting rid of getting rid of bacteria. You know, the bad bacteria is going to probably lead to improvements. And that's what was shown I in animal studies and then in human trials so humans taking with grosses taking Minnesota cling for two years. So basically, they had improvements delay the onset progression of the disease than after two years. Those improvements went away probably because you're wiping out. The microbiome and eventually you're also getting rid of the good bacteria. And so things are going to catch up. Right. So you're not just you may be getting rid of some of the pathogenic bacteria with antibiotics, but eventually like you're also getting really good stuff. So long term. You know, you're you may not have those same improvements and not and that's a very interesting. I think it's really important point to understand with with something like changes, very profound changes in the Michael Brown. When it comes to someone just eating meat. So one thing that keep in mind with with the microbiome is that basically ch- bacteria really are good at adapting to their environment. That's why antibiotic resistance is such a big deal. And when you there's been human intervention studies when you take a human that goes from a high fiber diet to a low fiber high protein or vice versa. You get changes in their microbiome that happened within twenty four hours. So within an hour. You actually start to have doubling populations of bacteria and within twenty four to forty eight hours. You actually start to lose other. So basically other bacteria to die off on this is at the species level. It's really hard to change. The file the fight leads more linked to long-term dietary patterns eventually you can change file as well. But it's been shown that people that go from. More high fiber to a high protein diet, they have changed their microbiome. And these changes are a lot of the microbiome bacteria. That are fermenting of a variety of fermentable fiber start to leave and you start to get back Tiriac cropping up that ferment amino acids, so the amino acids, we know acids simple sugars fats are mostly absorbed in this small intestine, but some of them make their way into the large intestine, and there's a whole, you know, group of bacteria called the putrefaction the bacteria, and they went amino acids in some of these species of putrefaction bacteria have been linked colon cancer. They're much higher in colon. Cancer patients animal studies have shown, you know, causal links where they can basically aggressively cause a polyp to to form a tumor. And that's because these bacteria are making things called pure scene and cadaver ring, which are damaging there. Genotoxic agents that damage the DNA inside your colon cells. And so people that are typically eating like a omnivore type of guy whether eating protein, and they're also eating fermentable, fiber, if they're eating the fermentable fiber. That's facilitating the growth of lactic acid producing bacteria. It that limits the growth of Peter facto be so if you're if you're bifida 'Bacterial lactobacillus s mutants as Thermo Phyllis those strains of bacteria elected producing bacteria, which you'd be getting if you're you you'd be facilitated the growth of if you're eating plants fermentable with fermentable fiber. You're going to limit the growth of putrefaction of because they can't grow with lactic acid. So it's not like, you know, it's not a huge huge concern. But the question is what happens when you're only eating. I mean, we only getting amino acids, you know, so is there a long-term? So if you're if you're if you're killing off potentially some of this pathogenic bacteria, and you're having this affect with a positive effect. What what's going to happen long? Term. It's not known. I mean this data. It hasn't really been studied at that level. There have been a few people that have have anecdotal stories about doing it for ten twenty years are online, but it's very difficult to track. You know? I mean, it's it's you take them at their word for the eat nothing. But meat for twenty years. They feel amazing. But there's not very many of them. There's you know, there's there may be more out there. But it's in terms of like what I've come across articles. You know, just social media profiles people talked about the positive benefits of it. It seems to me that most people that are talking about the positive benefits or talking about it within a one and two year window. That's that's what we're really dealing with a lot of Sean Baker. Dr Sean Baker who is probably the leading proponent of it or one of the poster boys of it along with Jordan Peterson and his daughter Michaela, Jordan. Peterson has daughter Michaela. They're different in that they were dealing with severe autoimmune issues his daughters had two joints replace. Before she was eighteen she had her. Well, she had her ankle replaced before she was eighteen I think she had her hip replaced shortly after that and Jordan has had some pretty severe autoimmune issues and depression within with both of them those things were cleared up. But as you've talked about multiple times before on this show, depression has been linked to disorders in the gut by own right? And this is something that you feel like may be contributing to this as long as as well as both of them also got very lean Jordan lost a ton of weight. He's back to the way that he was when he was twenty five years old and I've eaten with them and the guy eats, he's a lot. But it's a lot of meat just like he'll eat like a thirty and steak, you know, which is just crazy. It's crazy amount of meat. But I don't know how many times he's doing that a day. I don't know, you know. Yeah. I think I, you know, going back to the the the point it's like. There are other understand the mechanisms important, and there's a lot of potential confounding factors, right? And that with any anecdotal data's extremely important to consider. I mean, people can't even knew, you know, scientists nutritionist just people can't even agree on the best diet because a lot of these epidemiological observational studies, which don't stylish. Khazei Shen have an enormous amount of confounding factors, and it is frigging. It's so hard to like control for that. I mean, just as a perfect example, we've talked about this before in the podcast, but you know, the vegetarian versus people that eat meat one of the really large studies that was done. And and Dr to Lunga was part of the study looked at all cause mortality and cancer mortality, and it was lower in vegetarians. But they decided to take the meat eaters and say, okay, what about within this group? The people that are healthy meat eaters are people that are not, you know, not unhealthy. So they're not obese they're not sedentary not smoking the Nile. Now, not excessively drinking alcohol, those people when they took out that those confounding factors the mediators had the same mortality as vegetarian same cancer. So confounding factors are so important and that with anything with anecdotal you have people that are exercising. Like crazy. Exercise has also been shown to change microbiome independent of diet in a positive way where you're actually producing more of the bacteria that are producing things like lactic acid. So in fasting does the same thing. And so you have people that are fasting. So, you know, it's not like you can't do other things if you're on that type of to to sort of help with the microbiome. But I think again, if there's a way you can do, you know, if there's a way that you can get these benefits without having to do something so hyper restrictive, and we'll talk about. I mean, I have concerns for that. We can definitely get into that. But then, you know, why not try, and you know, the thing with like for example, doing like a prolonged fast, you know, once once a quarter once every couple of months. Pending on how severe your your issues are. I mean, there's there's been benefits shown with that like an aging like, you know, so people that have been put on this fasting mimicking diet. They have improved biomarkers of aging they increased their lean muscle mass. I mean, so like you said an animal studies, and you can't directly translate the animal studies to humans because rodents have a really fast metabolism. And if you fast them for forty eight hours, they lose twenty percent of their body weight where humans only lose one or two percent. I mean, that's like clearly, you know. Yeah. Yeah. So you can't I mean, it's obviously you can't completely translate or anything that's done fasting and rodent to humans, but they're definitely organs are shrinking. And then literally we growing after the fastest over like, it's like this rejuvenation process. And it seems as though selectively damaged cells are killed in fact, this whole there, there's a whole Dr Baltimore Longo showing that cancer cells are really really susceptible to dine. When they're when you. A prolonged fast or even a fasting mimicking diet. And he's he's he's shown this an animal studies and Nissan a couple of clinical studies, we're we're patients with cancer were treated with standard of care, but before their standard of care treatment. They were fascinated for up to seventy two hours. And what happens what he's shown an animal? Studies happens is that because the fasting is a type of stress all your healthy cells increase all these stress response pathways. They make more heat shock proteins. They're increasing anti oxidant production pathways anti-inflammatory, they're doing all this really good stuff. In response. Cancer cells can't do that they're like screwed up. And so they can't activate those stress response pathways. So it ends up killing them. So what you end up having happy have happening is that when you're giving another genotoxic stress like chemo or radiation, your healthy cells become more resistant to the damaging effects, the radiation and the cancer cells become more sensitized to the death. And so what he's showing in his pilot studies in humans is that basically the humans that were that were. That were treated with the standard of care think it was chemo and also fasted they had less Neutrogena, which is the loss of like neutrophils, which is the side effect because you're losing normal healthy cells they had less of that happening, less mild Prussian. So I mean, anyways, it the point is that I think if you can find a way to get positive benefits, you know, without having to do something so risky and potentially dangerous and unstudied, you know, in a I mean unstudied in a really scientific way controlling for contract, compounding factors and all sorts of long-term. I mean, just all that. It's really important. Well, this just comprehensive breakdown that you just did is something that's really lacking. From a lot of discussion of this carnivore diet in from the proponents of it. It's almost like a lot of them are going into it blindfolded. They'll like look it seems to be working. So I'm just going to stick with it. But. Again, when you're talking about most people's cases, you're talking about one year, maybe two years, sometimes even less where they're having these benefits, and as you're saying it's entirely possible that they're setting themselves up for some potential long-term damage. It is it is it's definitely possible. And again at the end of the day. There's no data. There's no data's. You can't say for sure, right? There's no date, but I have concerns, and we can talk about those concerns for sure I like to, but you know. The thing is understanding mechanism. Like you said going in blindly. I mean, you have a hypothesis, and it's like, okay, your hypothesis is all plants or bad. Just sort of keep here. And it's like, well, that's a hypothesis. But what about all the other things that are potentially happening while you're doing this diet, unless you're fasting more your micrograms changing dramatically changing, and those things all have been known. Multiple studies have shown humans and animals mechanistic detail to have benefits on auto immunity on aging general on brain function mean all sorts of things, you know, so it's mechanism is so important you have to realize I mean that that's the whole basis of science understanding how the world works around you understanding, how your body works mechanisms like you have hypothesis, and it's very and I understand it's like someone experiences. Something positive. It's like, well, this must be this is it. This is the end all be all and but you have to. The shit's complicated. Dan, the mechanism, and you may be doing something long-term that potentially. I mean, it really hasn't been studied. Yes. So well that was one of the key. I mean Jordan's daughter Michaela on who's had some pretty dramatic results from this carnivore diet, but she's giving essentially nutrition consulting to people, but she doesn't really have a background in it. And she's in. She doesn't have the information that you just distributed like what you just said to all these people listening and the way you're describing the the mechanisms and the benefits of fasting and all these different various things that are happening inside, your gut and all these different things that are happening with healthy cells and damaged cells with fasting and this is mimicked by this restrictive diet. And this is all absent from the dialogue. This is all absent from the this is one of the things is disturbing. The most disturbing for me. It's like I get that. They're seeing positive results. I get going to deny that there. They're seeing. But when they start saying, you know, plants are bad, and there's you know, like, my friend, Chris he's always talking about the war on carbs seven. Is he's also got Chris bell. He's got autoimmune issues as well. He's had both of his hips replaced before he was thirty five and severe arthritis, and he is leaner than he's ever been and benefiting greatly from this carnivore diet. But you know, he's he's like he talks about he uses hashtag war on carbs. You know, and he doesn't eat salad. He won't eat greens greens are bad for you. And I'm like, man. I don't not sure that's correct. I think it's so important what you're saying. And there's a researcher online that I've been in contact with names Kevin bass and his bass or bass BSS, not sure which how do you pronounce it? But he also brought up this possibility that it could be calorie restriction that these people are. Dealing with in this essentially, some of the same mechanisms that are the positive reactions from fasting that you're you're dealing with year, and the very happy that you're saying the same thing. Yeah. I think that is one very strong possibility. And that is something, you know. You know, there's lots of hypotheses here, and, you know, given all the data, and there's lots of positive data about eating plants is yes, you know. So it's really hard. That's one hypothesis, and that seems to be the one everyone's sort of gravitating to you know, if someone's also wanting to reduce their their glycemic load and all that. I mean, there's there other. I mean, eating just a modified paleo diet. I mean, I eat something like a modified paleo diet where it's like, I'm eating I meaning fish, I meat meat poultry, and a lot of leafy greens and Christopher specials now, you can do nuts. You know, or you can do Kita genyk diet like they're like, I just talked about the study that was done looking at the fast, mimicking diet, and humans with multiple sclerosis scrolls. There was the same in publishing the same paper. There was a study the there's studied the put patients on Kigen diet for believe it was three months and it improves symptoms of autumn. As well was a comparable. Improvements. Young interesting. So, you know, the key to genyk dia modified ketogenic diet is also, you know, there's also concerns with that something not everyone responds. Very well. And the micronutrient deficiencies have been a concern, but you can actually eat a lot of vegetables green good ones that are that are low in glycemic. So spin my concerns exactly my concerns are much much less. And there's it's been studied a lot more. I mean, at least there's been lifespan studies in animals on kitchenaid tight where it's like improving the way the age it's improving their conjure function, brain aging extending their lifespan. So, you know, if people are looking for in addition to you know, wanting to like help with their auto immunity issues. There's also if it's like, well, I also just don't want to have a lot of insulin response. I want to lower Mike Lacey, mink levels and things like that. Seems like a much better option than than doing something completely unstudied? And so, you know, I think that's a really good place to start an obviously not disregarding everyone's anecdotes, and of course, also the placebo effect, which are very real. I mean, streaming wheel real swine lot of drugs don't ever make it to market is because they can't beat placebo. You know, where it's like people think they're going to get a positive response from something they can run and the opposite is true people think they're going to get a negative response for something. They can just got to be a way to market the placebo effect in a pill form. I think so. And what's interesting is that genetics determines that there's snips G space single nucleotide polymorphisms where changes in the sequence of DNA in a certain gene makes it functional little differently while the gene that's really important seems to be really important for either. Whether or not you're going to have a placebo versus no CBO is an controls dopamine, the degradation of dopamine, so people that are really likely to placebo response have more dopamine in their brain. It's called comp t the snip in the genes called comp people that have less dopamine are more subject to the no Siebel, and this has been shown in just dependent manner in intervention trials randomized control in humans and not it's not in diet. There's been studies on diet as well showing like no CBO effects. So people think they have a gluten sensitivity, which I do think that's a real thing. I mean, I'm not saying non Celia gluten sensitivity. I think there's enough evidence that showed that does exist. However, there was like this great study that was published four years ago showing. People that thought they were, you know, having gluten sensitivity issues they were they were randomized. And none of them were given gluten, but they didn't know that they thought maybe there's a chance I'm going to get the gluten I don't know I'm being randomized. Of course, they had a negative response. They had to it bloating pain. But there was no clue. So the no CBO effect is also real, and that's something to keep in mind as well. If you think, you know, I'm going to have a bad response by these. You can feel contracts there. Yeah. It's definitely themselves. Yeah. Definitely on real thing. I think placebos much better. I think that's a great like it's a great thing that that exists, especially if you could figure out a way to trick yourself. You're changing dopamine levels that affects your immune system. I mean, it talked to chiropractor who's banking on that. He was doing something called zone healing. And the more pressed him on this the more. He basically said, well, if you believe that it works. Yeah. I'm like, okay. So you're saying that it doesn't work unless you trick this person into believing that it works. So you're a trickster is what you're doing. You didn't wanna go that far? But there's essentially there's no real scientific basis to this idea. The press on someone's back and fixed tyrod I absolutely think that placebo accounts for a lot of that stuff. And again, Ricky all that shit all of it. And I think that the the genetic snips involved really they do play a role is there. Diet that increases dopamine because there's you can increase our Tonen HDP and L trip to fan which converts to H T P five P. What is is there? Anything that ramps? Up your dopey. Now, what does in that prefrontal cortex is fish oil? In fact, schizophrenia some schizophrenic schizophrenic patients are prescribed really high dose because they they lack there. Dopamine slower in the prefrontal cortex, and this is sort of associated with a lot of the negative paranoid delusional sort of when you say high dose, what are you talking about? Oh, like six grand three anywhere between three to six grams a day, and what is a normal dose. Well, if you look at if you're talking about normal in the sense where what's typically used in like a randomized controlled trial. It's like one one one or two grams, what is recommended people at USDA, or what would you recommend like, there's no recommended nothing. It's not no because because what's recommended is the southern a version of alpha lipoic acid because you can convert that into the marine the marine omega three. Acids DHA and EPA that's the one that's recommended. So it's like the what you essentially need. Right. So so that's the one that's recommended, but you're concerned about potential heavy metal poisonings when you're taking fish oil. Or is that all all that stuff? Do they know how to filter that stuff out? It's the definitely purified out and depends on the fish. Yeah. The fish oil, you're getting your your fish oil from. But there's there's there's international fish oil standards organization. The a lot of different fish oil companies are tested by them. And they show like, they're all their arsenic. Mercury PCB's dioxins like all those, you know, potentially harmful compounds, and they also look at oxidized polyunsaturated fatty acids for the looking at total oxidation and things like that. So that's a really good site to us to look at whether you know, your fish oil brand is you get yours in pill form or do. You do Carlson's where you get in. The bottle and take spoonfuls of it. So I get mine in the pill form because I have a friend that makes it in Norway. And he sort of has convinced me that it's like, really good. So I really like his visual, and he doesn't make it in the liquid form. But I do so I take I take about like five or six grams a day. I take a walk far six grams. Yeah. And I'm taking like a high dose DHA because it gets into breast milk. And I haven't one hundred percent weaned my son just yet. How many pills five or six grams? It's like, oh that I take. So I'm taking six six pills, the pills a gram. Yeah. So that is high dose, it's really high dose. It's really it's a really good fish. It's not he he's working on getting it available in the United States. I think that's supposed to happen. Like in the next couple of months, but I used to take Carlson's Carlson's was a the bottle. Yeah. That's what I take. Yeah. You take a lot right? So. Yeah. But I take three tablespoons. I thought that was a lot. How much is in? I don't know wondering. We'll have to talk about my my Alzheimer's. We'll make it three publication that we still have Carnegie. Let's go put that aside because I actually have a good friend whose dad has Alzheimer's, and I sent her your clip from your Instagram from yesterday. L cool. You know that too. Yes. Yeah. Yeah. We will. I'll send you my paper. It was just accepted, and it should be out online this month sometime this month. But okay, so okay. My potential concerns with carnival. Yes. I think in I'm sure I know this I've seen it all over the blogosphere is that, you know, the the micronutrients, and you know, they don't really matter. They're already as weren't set for carnivores. And all this all this stuff that I've read, but I think to start out like understanding, you know, micronutrients are essential about thirty vitamins and minerals that are really important. They do run our metabolism. They are involved in making neurotransmitters they're involved in, you know, pulling calcium out of arteries and bringing to our bones. They're involved in all sorts of things people when they hear the word metabolism. They always just think about food you. Yeah. And it's like metabolism refers to a lot of things and there's about twenty two sorry. There's twenty two percent of all your enzymes in your body require a micronutrient to function, and this is repairing damage from DNA all sorts of things really important. And and so there's about thirty of them that are essentially you have to get them for your diet because you don't make them in your body. And if you don't get them from your diet can lead to health problems and death, actually, so so that's that's kind of what micronutrients are RDA's so recommended dietary allowance those have been set variety of different studies are used so there's randomized controlled trials non randomized controlled trials there's depletion replacing studies. There's balanced studies. Looking at how much how long how much of a micronutrient it takes before you start excreting it. There's cross sectional studies. And there's case studies, and this is a collaboration between the United States and Canada and some European countries as well. So a lot of experiments are done to to figure out the recommended dietary allowance the first thing that's done is the the estimated average Recco. S A R estimated average intake. So that is done by basically looking at any population and going, okay how much of this micronutrient do we need? So that fifty percent of the population has adequate levels the other fifty percent will be deficient. So there's a bell curve. And so it's like literally in the middle of the bell curve. And then the RDA is that from that true standard deviations above and it's supposed to make about ninety seven point five percent of the population gets enough. So that's how the already set for each micronutrients different. The experiments are done are different to look at them. So there's a few concerns, of course, with an all meat diet with particular micronutrients because you know, micronutrients there's a lot of you know, certain micro entrance that were concentrated in meat. And there's a lot that are concentrated in plants, and you can find some of the ones that are more concentrated in meat in clans most in most cases, but it's much better to get it from the meat and plants. There's it's much more concentrated, you know, and you can find. It in some amounts in meat, but it's much. You know, it's a lot easier to get it from plants. So one of the, of course, the micronutrients concerning the vitamin c of course. Right. That's the one that everyone talks about. So item in c is a really important cofactor for what that means cofactor just means that it's binds to an enzyme in helps at work, it's important for collagen. It's important for converting dopamine norepinephrine, which is important for that. You know flight or flight response plays a role in making carnitine, which is important for using fatty acids for you know, for energy, and then it's of course, antioxidant it also plays a really important role in neutrophils neutrophils are type of immune cell when they're activated. When you have any sort of bacterial exposure virus things that can even come from the gut, you know, like L PS leak out from bacteria, dead bacteria that are dying in the gut neutrals get activated and the soke of vitamin C because they release a bunch of hydrogen peroxide, which damages the nutribullet self, and so the vitamin CS where to prevent that from happening plays a really important role in. Sell sell integrity and things like that. So that the there's a variety of ways vitamin c is transported into the cell. And I see reading on the internet. A little bit of misunderstanding people following the carnivore diet seem to think that because they're not getting any their glucose levels are low that they're getting more vitamin C. And so so vitamin c also called scorebig acid goes between two different states or scorebig acid is the reduced form which is antioxidant form, but it it goes also into an oxidized form. So it's kind of going back and forth. It goes through about four cycles about the oxidized form, it's called D. Hydro scorebig acid, and there's two ways that you transport vitamin C you absorb it. The gut feel epithelial cells is transported into a variety of tissues in the body. A scorebig acid goes through sodium dependent vitamin C transporters, those are not depending on glucose, there's no competition for glucose, the that's that's how he gets into the cell. And most cells actually transport vitamin c in that form, with the exception of red blood cells, which don't have that transporter. They use another transporter called glucose transporters glut, and that one does glucose does compete, interestingly dehydrated, scorebig acid binds, much better. It's actually tightly more by binds to the transporter than glucose, but in conditions like hyperglycemia like type one or type two diabetics. They actually don't get vitamin C in in the red blood cells, and it leads to like basketball problems and stuff like that. So so it's an interesting hypothesis that maybe if you're having less of a your blood glucose levels are really bottomed out. Maybe they're maybe that there's some salvage pathway you're able to help get by them and seeing the oxidise form going in some other cells that usually doesn't go in whatever something like that. It's an interesting hypothesis, which is there's no date on right? But the experiments that were done to choose the RDA for vitamin c were done. The the more recent RDA's that it changed back in like two after two thousand or two thousand one or something it's about ninety milligrams a day for men and seventy five for women. They were they were deeply should replacing studies. So men were were given about less than five milligrams a day of vitamin C you with their diet. And this was about a six months to study they wanna metabolic word, and it was determined that it was kind of unsafe to keep to keep going. So so basically, they started the replacing where they started giving the pe- these men vitamin c different doses and vitamin c follows like a signal s curve. So once you kind of deplete someone of their vitamin C when you give them, for example, thirty milligrams. It isn't really enough to kind of go real it doesn't really raise plasma levels much. You have to get up to like. Hundred once you get up to like one hundred then you actually start to excrete, right? A minute. See? But before that, you're just your body's holding onto everything you're not excreting anything two hundred milligrams was maximum bioavailability. And then after that you start to like decreased by Odell ability near excreting abundancy. So the the new so the scientists that published this paper, Mark Levin and age recommended that the RDA be set at two hundred milligrams. But it was at ninety which is literally right before you start to excrete, which was one hundred milligrams that data along with the neutral fil data. There was some neutral data that was looked at you know, how much fight him and see was important to because neutral, stop it up to prevent that hydrogen peroxide induced damage, and so that's kind of how they argue was that now the question is in any with any RDA like, you know, the important thing to consider is well RJ's are set to prevent acute disease. But what about promoting optimal health? You know, like that's really important like how much of these micronutrients do you need throughout a lifespan to to you know, to maintain optimal health and age. Well, so this is something that's really important because a lot of enzymes that require micronutrient for preventing short-term disease, something that can kill you, Mike. There's also enzymes that are required to prevent, you know, things that are associated with aging like DNA damage, so if there's only so much micronutrient around which where's it gonna go? Is it gonna go where the, you know, is it going to prevent damage which doesn't make a difference until five or six decades later, or is it going to make sure you live on to pass on your genes and reproduce. And so my former post-doctoral mentor Dr Bruce Ames proposed. This whole has published a couple of foundational papers supporting this idea, which he calls triage theory. So he's saying that basically he thinks RJ's are too low, and that you know, optimal RDA's will account for pre you know, how much is needed. For these long term functions. So that's really important to consider what the vitamin c. You know, it's it's it's it's really a small amount that's needed to to to be used as a cofactor for an enzyme for collagen production. You actually don't need that much and say was John like studies were done years and years ago that establish like ten milligrams of vitamin c was enough to prevent scurvy which can happen when you're basically don't have enough item and see for collagen production, and and even that's kind of questionable because back at the time. When those studies were done it was before really good analytical, ashtrays were available. So, you know, the that was done to measure various things were it was lots of things could confound. So it may even be less. Maybe more maybe less kinda know, so. You know, that that that is something to consider as well as the fact that basically there's a lot of biological variation with vitamin C requirements, and this has been shown in other animals that also require vitamin c like Guinea pigs. So like if you take a hundred Guinea pigs, and this, you know, this published back in the sixties or seventies. Like there was like tenfold variation in how much each of them required by and see they required even though they were given like, yeah. So tinsel tenfold even. Yeah. So there's like huge variation in the half-life of vitamin c and in their transporters. And so this has been shown in rodents as well rodents make vitamin c in their liver. But the same things been shown and actually back when the the European sailors were getting scurvy and dying of it only about fifty percent only about half of those sailors got scurvy. The other fifty percent didn't have any symptoms hours of war. Dr not getting scurvy. Well this. That's what I'm saying. I'm saying that, you know for one it doesn't take much right, right? They're getting some of it from me. Yeah. Yeah. So so the thing, you know, if it's it doesn't take much to to maintain the enzymatic function of some some of the enzymes involved in making collagen. And that you know, so doesn't take much for that. But the question is about what about, you know, all the host of all the factors and the neutral fills, and, you know, your body's stores like orders of magnitude more vitamin C than than than it needs for that for the for its function as a cofactor. And it's like, you know, why does it do that? Is it just because maybe during food scarcity you want wants to make sure it has enough. Or is there, you know, the antioxidant functions and other functions really important or other unknown functions. So I think the vitamin C, you know, there's certainly, you know, getting enough to prevent scurvy and there could be biological in that as well. Right. Don't need much to prevent scurvy. You're dealing with a very small sample size. You don't know how many people are actually on this diet morning, right? How many of them are supplementing? And why wouldn't they be right? Yeah. Exactly. And you think that a lot of these issues could be prevented with just multivitamin supplementation. Well, I mean, I think the best thing is to get it from foods little tasha. Yeah. Yeah. So that that there's another one that's potentially risky in that vitamin E, which vitamin e helps recycle vitamin c and vitamin C helps recycle vitamin e and vitamin E. Actually, most people think of as an antioxidant, which it does. It prevents a lot of oxidative chains kind of breaks the chain of oxidation, but also was really important for maintaining cell integrity. And that's how RDA was chosen for that one. So how does it do that? So it's important for inside the cell membrane. So it's it's important and Alex inside the cell membrane. And so it's preventing a lot of oxidative factors that are happening just from normal metabolism normal happening you and I are doing it right now d- damage that Dempsey GNA also damages the lipids in our in our cell membranes. And so so vitamin he plays a really important role in the integrity of it. And so the experiments that were done for choosing the RDA for vitamin E were two and a half years long and men were give. Even three milligrams vitamin E. So our RDA is fifteen milligrams. So they were given three and after two and a half years. They started getting hemodialysis of their red blood cells because they're red blood cell. The members of the red blood cells weren't being maintained very well after two and a half it took two and a half years long time for you know, for this to show up. And so for whatever reason it was decided that having hemodialysis happen lower than twelve percent is okay. Twelve percent was the cutoff. And so when they did the replacing studies, it was fifteen it was actually twelve milligrams. And then for the and went up, two standard deviations and found. Biscuits Ardia with fifteen. So the question becomes well. All right. So vitamin you. Can you know, you can get somebody to many your some eggo and butter, and if you're eating some fish, but you're not gonna it's really hard to get fifteen milligrams from from those sources, and and then if you're eating that what about all the other stuff you have to eat to get your other. You know? So it is a good source of nuts are really really the best source like almonds like hundred grand one hundred grams of almonds give you your idea. Really good source. So so the question becomes well. Okay. You know, you what happens if I'm only getting seven milligrams a day is it going to take six or seven or eight years before my cell, membrane, integrity is compromised more. You know, what you know? So it's just there's a lot of important questions to think about, you know, and it's like these already as you know, they I would even argue they're set to low in some cases, where you're the really trying to just prevent things like, you know, that are. Like, Malaysia of the red blood cells. And you know, so what about all these other long-term effects? You know, enzymes that are involved in DNA repair, for example, and another one would be like fully full eight, you can get if you eat, you know, if you're eating like one hundred and fifty grams of cooked beef liver every day, but the who does that you know, I mean, and if you're not doing that. And you didn't you gotta eat like your forty eight thirty to get your vitamin E. And you've got you know, so it's like, it's not easy. And I'm not saying you can't get you know, some amounts of it. But you may not be getting the RDA and so full late plays a very important role in actually making new DNA. You know, if you don't have full eight, you essentially incorporate something from Arnie called yoursel into DNA and all your like DNA, polymerase is and stuff or cruising along DNA and see it, and they make a Nick and the DNA and literally, you know, it's a it's a Nick it's like in your in your DNA. And if you have it Dina's double stranded through you have it onto the DNA which you do because it's really important to make one the nucleotides timing. Then you know, you're going to have. Double stranded break and actually my former post-doctoral mentor. Dr Bruce Ames published a study showing that if you take animals and make them deficient in full eight or give them really really low levels of full eight it causes strands and their DNA just like being radiated. Like, he compare them side by side. It was these exact same thing. And then he published a study that was with humans showing that actually humans that are getting really low levels of late. Also had a certain type of DNA damage called micro nuclei, you know. So the question is well. You know, if I if I'm getting only so much Foley. You know, is is it something happening to my DNA. Getting strand breaks goes for magnesium. I mean, you can get magnesium if you're eating, you know, this is just Ben what about the fully? And then what about the vitamin E in? But you know, so it's really hard. It's really hard to to do that. And DNA damage. That's something you can't measure. You're not gonna go. Your lipid panel isn't going to tell you that. There's no consumer testable. There was a a few years ago with a startup try doing it. But it's really hard. Because there's if you're sending blood samples, you know, to to a lab to be tested for DNA damage. I have done many damage experiments on human so clinical studies. I was involved in Dr aims lab. And I've done studies connects studies where we took blood out of a patient measured unit damage immediately or froze it down or we let it sit on a bench for thirty minutes. Two hours four hours overnight after two hours all the tons of dean. Damage to come up because it's being exposed to the oxygen and all that is creating basically DNA damage. So anyways, the point is is that DNA damage isn't something you're going to measure, you don't feel it. And you're not gonna feel it. I mean, it's happening us right now, we don't know how many, but it is. We have enzymes that are repairing that damage and those enzymes require magnesium were getting enough fully to make sure that damage isn't happening. And again, you can get a good amount of fully liver is one of the best is really great source be have to eat it every day, and you have to like, you know, I guess one hundred fifty grams of Labor's not that much, but you have to eat it every day, you know. So it's it's just really important to consider these. You know, the fact that these micronutrients are important, they have term effects. I mean, the two and a half years it took to show the the Himalayas in red blood cells two and a half years. What happens if you're getting a modest amount, not quite three milligrams? But you're getting twice that. Or maybe you're getting nine you know, what happened seven years from now. Like, you don't know it's in it's. Portent that your health. It's important. So I think that so those, you know, and there's a variety of other magazines. You can also get if you're eating a lot of like stomach lining tripe. So it's called tribe. Yeah. I mean, so it's not like you can't get it. But most of these people that are carnivore Dieter just eating beef. Right. And especially if the people are working job or the go into office nine five or they're traveling miss really hard to eat all this cool. Like, you know, the the new it's reading things like raw like they're eating raw liver, all like rawal whale blubber and spleen spleens a good source. I mean, you can get vitamin c from spleen. I think heart. So there's some organs right Amon. See when you cook it twenty five percent of its lost. So that's why a lot of the muscle meat and stuff. It does start out with vitamin C. But when you cook it made, if you're not eating it, raw, then, you know, you're you're definitely negligible yours one young guy who is a carnivore. Dia proponent that seems to be approaching this in a much more. Comprehensive way he's really big on organ meats, and particular liver and many other things and he's talking about how these organ meats will be excellent sources of a lot of vitamins that people are concerned that you're missing from vegetables. You do you think that that it's possible? And I mean spleen, I guess for vitamin C. But like what what about just liver or kidneys or things on those lines mean what what are you going to be deficient in? If you go the organ meat route. I mean, I think that you know, if you're the the the magnesium and. The mega champion while you're out there. Can you give me an otherwise? Thanks. Magnesium, but you can get I mean, it's you can do it. Right. I mean, you can't do it. But it seems very difficult. And I don't think most people will do it. And you recommend of course, getting all this stuff from food if you were going to get my knees Eum, but ac- listening, right? But is it feasible that you could just supplement with vitamins, and and covering basis, you know, I mean, I think the same goes for vegetarians. I think they should they do supplement. They take twelve iron which isn't necessarily. I think it's much better to take iron get iron from food as soon as possible in the pill form, well, also the by the the pill form has been shown to disrupt other things like whereas iron from. It just depends on the ratios of other things like, you know, disrupt disrupting the transport of other transition elements and things like that. It's all slid also. Yeah, something about that. Also, there's bacteria in the gut that that can be pathogenic, and that us Aren, but it seems to be only in supplemental form that that's not saying you should never sell them settlement iron throughout my third trimester. But I just think that you're going to potentially run into more problems with that, you know, iron does it. It does come from red meat, correct. Yeah. I mean, Iran's very bioavailable when it's bound to hemoglobin versus so turns just eight red meat. Another one, you know, there's there's there's I think that that there's a whole other host of micronutrients that vegetarians are short, but that's not we're talking about. So I think you know, there's also other important reasons to eat the plants instead of doing just Oregon me and also just doing the supplements as well, you know, in some of those the reasons have to do with the fact that we microbiomes really important. So you're getting you know, the fermentable types of fiber that are really important for going all sorts of commencement bacteria in the gut like, we don't know what's going to happen with you know, someone that's only just eating meat long-term, particularly with like, I said, the Puget factors bacteria and all that. I mean, that's just a word of back. They use your fi. Yeah. That's the Puget feathers putrefaction of bacteria. Also that are like on corpses and stuff. In fact, that's where I think the cadaver in comes from the were they produce something Avarino, right? That's what I'm thinking must be. We're at Trafalgar. Yeah. And cadaveric sounds the scout sounds like farts sounds like they actually are. They do the patriot. I think there's responses from the yeah makes. But, you know, so that's another reason. And then the other the other important thing are the phytochemicals the the there's polyphenols flannels lab. And all these things that our president Plante, the humans were we evolved eating we evolved eating them Bruno. So so the the it's during throughout human evolution. You know, humans were. Stressed on many levels one. They went through moments of food scarcity where the fasting came in. And that's important right now, we don't have that we can get food all the time anytime. Right. So so that was an important the stress that humans have evolved with exercise aerobic exercise. Right. That's another thing. I mean, you had to you had to move to get food and run from predators. I mean, so we we evolved exercising now. You can see so many people don't do that. We also volved eating plants and meet I mean, we're omnivores. So we have these basically all these pathways that are activated when we eat plants and from certain compounds implants into insect antifeedants. They're they're in plants, and when humans eat them, they basically activate a variety of really really important stress response pathways a lot of these pathways get activated by exercise and fasting as well. So there is a lot of overlap between them, but I see. A lot of people, you know, on the on this carnival diet talking about how they're so bad for you. And if they would take the time to actually read studies like human studies, where people are given a lot of these insect anti feed-in compounds things like I said, I have science sulfur Fain, curcumin repair, trawl, anthocyanins, there's tons and tons of them, you know, they would see their beneficial effects that happen, and there's a lot of mechanism for why that is, you know. So I mean, the sulfurophane is one that I like to talk about. And there are there's tons and tons of human intervention data where people are given either Christopher stretchable or they're given broccoli sprout broccoli sprouts. Or really great source cruciferous vegetables, broccoli cabbage fermented cabbage to Brussels sprouts, all that stuff. So broccoli sprouts have like anywhere between ten and a hundred times more a lot of that work was done by Dr Jeff Fahey friend of mine. He's at John Hopkins. Very great scientist is a lot of research on. For thing. But if you look at intervention trials we were talking about air pollution, like there's an intervention there's more than one showing in humans showing that if you give humans broccoli sprout extract for seven days they start to excrete benzine. An Acura leaned benzenes in pollution sixty percent on day one. Like they start excreting it in their urine. Like, you're getting rid of that. And that's largely because we'll feign activates of right of enzymes one called base to to talk station enzymes, which are important for getting rid of potentially harmful compounds. It inactivates phase one bio transformation enzymes, which are enzymes they're able to take a pro carcinogen and turn it into a carcinogen. So, you know, there's intervention trials in humans that it's you know, men that were given broccoli sprout expert extract lowered their their their biomarker for prostate cancer by by like eighty six percent or lower the doubling rate at by eighty six percent. You know, so this is like this is important there. Studies showing that humans, given for example to different studies showing that humans given three hundred grams of brussel sprouts a day one. They increase a really important antioxidant in their plasma called glutathione by like one point four fold, and they decreased oxidative DNA damage in their blood cells DNA damage that we were just talking about decreased it like by thirty percent or something like that to separate studies Brussels sprouts, and I liked I see people like, you know, talking about the carnival diet, and how Sofer Fain increases DNA damage and they lake reference. This in vitro study where they dumped sulfur refrain on cultured cells in a dish. It's like, you know, what else is gonna do that shit hetero. Cyclic Amy's from the cooked meat, you're eating like, you know. So so if you dump something at a high enough concentration. Yeah, it's going to look it up, you know, but we're talking about humans ingesting if you were to exercise nonstop and not rest, it would be toxic. If you were to fast and not stop. It would be talks. Ick. Like, you know. So so. So how some of these pathways are working is that they the dose that they're given, you know eating. It's it's almost impossible to to eat the kind of dose that it would take to to cause severe damage, and then you know, what you would get sick, you know, like, wait a minute. Like, so so I mean, I think that using that as an excuse is really first of all they should read the studies, and there's so many more studies. It's it's been shown recently to increase Gouda found in the brain human intervention. Studies humans that were given. So for extra increase it in their plasma. And in their brain glued violence. What in the majoring accents in the brain of a major role in traumatic brain injury bring aging. I mean, this is important like this is a possible therapeutic intervention. It's been shown to randomized placebo controlled trials to improve autistic symptoms and auto lessons. Open label trials it's been shown to improve autism in children two children. I mean, there's just study after study after study, and I'm just talking about the human the ones, and there's more. There's also watts of animal studies where they're feeding a mega doses and there's like positive benefits. There's been studies. You know, feeding feeding humans large doses like something quivalent to like seventy or one hundred grams of broccoli sprouts, which have a lot more sulfur or Feng than brussel sprouts, do and there was no toxic side effects and liver thyroid. That's one concern people do have if you have hypothyroid sulfurophane can compete with iodine for transport into the thyroid. I don't think that's usually an issue. It certainly doesn't seem to be an issue in healthy people. But you know, I is found in seafood. I mean, you know, there's their sources of iodine you can eat. So maybe someone with hyperth-. I would might wanna make sure they're not eating ton. Like, you're not like kale smoothie after kill smoothie other kills me. Like, you make sure, you know, just that you're having your brussel sprouts with your with your help me or whatever, you know. I I don't think it's a problem. So, you know, I do get a little SPIC like you mentioned, Dr Sean Baker. He's like he put out a video about like he mentioned me. My name's talking about how I only talk about in vitro data. And I'm like, dude, go. Watch my video or my interview with expert at Johns Hopkins, we're talking about human studies. The in vitro data is coming from what the opposite that that you know, that the damaging effects its in vitro don't get onto culture two things going on there's one there's a real cursory examination of data where they in this confirmation bias, and the combination of the two of those things they find one thing that sort of kind of vaguely supports what they want it to support. And then they run with it. And they talk about it as if they're experts very dangerous. Yes. In this one of the reasons why I'm so happy that your talking about this because you can give people a real comprehensive understanding of all the different things that play and one of the things that I get from you when I talked to you about nutrition is it's mind boggling, how many different factors are going on simultaneously in the human body when it comes to nutrition absorption, when you know in the various stages of the body and how it can vary with. With different people when there's so much going on. So when someone just sorts talking about vegetables or toxic like Jesus Christ. Keep that any of the study have you just go look at the scientific data like wanted to be toxic. This is what's crazy? It's this is an ideology that's akin to veganism. It's really it's a it's just another side of the same mindset. It's almost like a religious mindset. They they hash. Mi. I did say it, look, I'm a fucking mediator. No. You can't accuse me of being anti meat. But I I side I more vegetables. I think that I eat meat. I certainly it certainly like right up there. And I'm not giving them up. I think that's stupid. I just it doesn't make any sense to me. And I like them, right? Here's this. This is weird push. And the you know, if you look under hashtag meet heels. There's all these people, you know, telling these stories about lost all this weight, and he did all this, but on their health benefits and did did did did it. But they only wanted to be because of the consumption of meat only, they think that it's because of the singular aspect of their diet. And the fact they've eliminated everything else. But they're not they don't do any studying of elimination. Diets don't do any study of the prolonged benefits of fasting and all these different things that you're talking about which I think are there. These are all factors in this really complicated thing that's going on that most likely has something to do with their gut Biomed their immune system. Right. Absolutely. I mean, those are two major confounding like so major, you know, it's. It's important. It's just important to to approach this like a science and not like a religion. Like, you said where you wanna believe something? And so you just find, you know, this study that I also see circulating around, but y plants are really bad to eat. It's like, they're they're they're they're meaning that the insect anti nutrients pesticides is from my former mentor. Okay. Dr Bruce Ames who spent his entire career like advocating micronutrients from vegetables, and for me and from fish. Okay. It's like so ironic, but if you actually read the paper, not only does it say, it, doesn't, you know, these these insect antifeedants like sulfurophane don't cause cancer. But it also has a whole section on hetero cyclic Amiens from cooked meat. So if you really want to use that paper as an argument, why to not eat plants, then maybe read the paper and realize always also talking about how to recycling aiming as well. The point of the paper was like I'm getting a little motion. How? Get out of your robot. Pointed the paper was basically not to worry about like some of the amounts that you're being exposed to with some of these natural insect antifeedants plans, and some of the things in me, and as well some of the the pesticides that are found synthetic passage sides because basically that they're in such small amounts. So that was kind of the point of the paper was back in the nineties, and but I just think that it's a little hypocritical to use a paper, you know, as as like, literally, it's like, it's like proliferated everywhere. That's see this paper all the time. Well, did you read the paper because it has a whole section on on the insect antipodes from coffee, which a lot of people drink and also for me what there's that thing that people do where they do have. I have a joke about it in my act about a read a study that said that sperm can cure, depression and women, and I slammed my laptop shut and I didn't read another word. I'm like, I found the killer. But this is this is what your title. This is sensually what these people are doing. They will read or risks oftentimes on even read but recite from someone else's reciting in a video didn't read right, which is what's going on with a lot of this stuff. And this is what I'm concerned with keep seeing all these people. Like, hey, I'm going to try the carnivore diet. Hey, try the carnivore died. I'd tell you. It's amazing. And I'm just sitting here shaking my head. I'm like, this isn't make any sense. Like, I don't why would you want to eliminate of a massive source of bioavailable nutrients like, and then when they're talking about the negative consequences of consuming vegetables that there's you know, different sort of toxic elements. I do remember you talking about how these stressors can actually have a positive and beneficial result when your body reacts to these stressors. Yeah, that's exactly how exercise works. It's exactly fasting works xactly. How heat stress from the. Donna works. And it's how these phytochemicals I'm calling phytochemicals just as like generic category. But they're they're these compounds that are made by plants toward off insects, and and and we evolved eating them, and they activate amazing stress response pathways in in humans in our brain in multiple in cells. I mean, it's just human intervention trials showing this. So I, you know, you're you're gonna miss out your we evolved with we're supposed to be stressed, but exercise fasting you doing the time restricted eating. That's we're supposed to do that. And we're supposed to eat some plants. I think they're trying to comp this trying to simplify something that's incredibly complicated. And they're doing it with this sort of religious fervor has it's very strange, and I can feel it when I talk about it where people get upset. They're getting upset at me. Like, I'm criticizing Jesus or something weird. And again, I'm not a vegan right God. Neither. Eat lots of me. Yeah. You know? I you and I have had conversations about the importance of meat. Yeah. So it's it's it's a religious thing. It really is. It's the same sort of mindset that allows people to get Br. Just rabidly Republican or anything else like fill in the blanks. Whatever it is. You know, look, there's a there's a it's just a thing that people do there's for the long two different camps in jujitsu when you're something crazy. Yeah. There's guillano gay Aghia is the KOMO no this white or multi you could wear different colors now. But the Starwood why and a lot of people learn their jujitsu grabbing onto the G like sort of a judo gay, or you know, karate and utilizing it as part of the grappling technique, and then no gig came along and would know give is they use rash guards. They don't grab the clothes, and they concentrate on control of the body with under hooks and over hooks and Gable grips and things along those lines, and it became religious battle between g and Nogi. And I remember sitting there watching this and is a problem because like people would get angry what can't be win, bro. And I train both. I have a black belt in the g I have a black. Build Nogi, I trained both of them. I think there's benefits to both of them. But there was this weird thing where you were supposed to choose sides it since alleviated and people realize how preposterous it is. But for a long time like four years, the ju jitsu community was split where people were angry at people who are the key or angry people who were no gay like, my friend. Eddie, Eddie Bravo. Who teaches no gay people were angry at him for teaching a system of jujitsu that didn't involve a certain type of clothing. It's the same mindset people just want you to believe what they believe only and they get rabbit about it. They get crazy. And I'm seeing this with this carnivore diet. And I think there's a psychological aspect of it to it that you were talking about when in terms of this placebo effect that I think they feel like I've never felt better. I'm on this carnivore diet. I'm doing chin ups on running around the block like when you read about everyone feeling better. I want I want on this carnivore died. And then there's also well if you are doing this as a posed to the standard American diet, I think you have the same sort of response that you have when people are talking about the positive benefits of the vegan diet. I think if you have a if you have a vegan diet in comparison to eating chips and fries and soda. Yeah. You're gonna feel fucking amazing. And people talk about is just like the the Carnegie, and they want you to do. I mean, there's I'm seeing the same patterns that. I see with vegans where these carnivore people are putting me in their screen name. You know, a eater Mike, you know, carnivore Carl. There are other fucking crazy people. They're doing the same thing. The vegans do on the vegan warrior on carnivore, Carl, you know, Fook. You plant poisoned eaten assholes? You don't even understand what you're doing your body on the Nike. Because I like plants like, hey, you get in. Yeah. You can't you have to pick a camp. I'm not picking the cab four. I like my paleo-ish diet and probably gonna try a little bit of Kito. I'm going to an experiment. They're a little bit too. So there's some great positive cognitive benefits for that. I mean, I've I've really experienced that. It's it's hard for me. Because what knocks me out, ironically. When knocks me out of Kito sus will be the most of my diet is fairly key to genyk Sep. I eat too much meat. Just I crave. It. I'm always guy. I think I need a lot. I don't know. Maybe I'm just full of shit. But I also have a lot because I hunt elk shoot a four hundred pound animal quality meat. It's the best. Yeah. And I'll eat, you know, fucking pound of it. So I'm eating like who knows how many grams of protein that. Is it something insane? But I mean, I don't think it's a placebo effect because I've been doing this for years now feel pretty fucking good. You know, we're doing this fitness challenge. Now, this thing is me, and my friend, Bert Kreischer, my friend, Tom Sawyer and ours, you fear we for the month. We have to see who burns. The most calories and gets the most maps is my zone thing. And I'm planning on killing those guys I'm planning on literally having them try to die keep up with me. So Brock Tober. Yes. Over cobra. It's going on right now. Is there is there a hot yoga and sauna involve I'm doing it? Those pussies are just going to try to like go run around the block, but I'm doing the fifteen hot yoga's. Plus, I'm doing all sorts of the two one hour hardcore cardio sessions yesterday. And then today I'm going to do kickboxing for an hour and a half tomorrow. I'm going to do an hour and a half a yoga in the morning, then I'm going to run at night. You definitely should eat more more. I'm I'm planning. I want these guys to break. That's awesome. Raked them Birt's getting copies post and stuff on his Instagram today. I talked to Bert about since he was real into the sauna. He's he's really into vodka and cheeseburgers actually caused you to excrete micronutrients, zinc and magnesium to them. Yeah. The the hard, you know, what else it causes to excrete jokes? That's part of the problem. He's scottdale hilarious when he's drunk. It's a part of the problem. We again balance I think this is a very important conversation to have because I think there's a lot of people that are enticed by the magic of this carnivore diet. And I think I'm so happy that you are the one that can cause you can do it in such a scientific manner in just sort of aluminum all the various problems, and sort of explain why they are experiencing these benefits because even brilliant men, like Jordan, Petersen's, a brilliant guy. He's just accepting the positive benefits of this. And I don't know how far he's looked into this. I, you know, and also it's important like the the the fact that the no CBO thing experiencing bad things, you know, also things when you change your microphone, and you're going along pretty time, which just eating me. I mean, it vegans that like eat me or people that are on a low fat diet that eat fat, they experienced negative effects. I mean because there there are microbiome changes that occur and can lead to discomfort. And those things will eventually go away. That was also something to consider like. So there may be a no see Bill on top of actual things that are short term. And that it's not just people that eat meat. And then all of a sudden need some plans. Like, I knew it, you know there. There are changes that it takes some time little bit of time in the microbiome that may be happening because you know, definitely begins talked about the same thing. People on a low fat that you too high fat diet say the same thing. I mean, so you know, some someone's gotta be right? Well, maybe everyone's right. You know, maybe there's a mechanism microbiome changes. And everyone's right, bright your body adjusts dependent upon your diet what? Yeah. And that's it's been shown. I mean, the microbiome does change appending on your diet. And you know, if you're if you're eating a low fat, and then going to a high fat diet in you're you're making Elazig and things like that. And you know, if you don't have microbiome that are resistant to that you can start to have microbiome being killed off. And then can cause inflammation, you know, the going from the plan. I mean, you're you're basically selecting for if you're eating a bunch of protein. You've got a lot of putrefaction bacteria may be less of the other. You know, maybe it takes some time to be able to like ferment some of those, you know, complex carbohydrates fermentable, fibers and stuff. So I think that there's the mechanism. I mean, it's not even easy to figure out mechanism. But there's usually a mechanism in explanation for the four things, and you know, sometimes you have a hypothesis and sometimes it's right? And sometimes it's not it doesn't mean what you're experiencing isn't real just means that you don't you didn't understand why you're experiencing you thought you did. But you didn't Makila Peterson said that when she firm. Got on the carnival died. She had diarrhea for six weeks. Wow. That would. That would no pun intended, shake me loose. Wow. It'd be like. Yeah. After about two weeks. I'm kind of tired of shitting my pets. Six a lot for her. It was worth it in comparison to the the the negative effects that she was having under immune system. I mean. Yeah, you might wanna talk to her about the fasting. I mean, trying that if she's open minded, you know, at the end of the day, it's hard when someone is experiencing it is positive, and it is hard when they that's just you know, I get that. But it also is important to to realize that this is there hasn't been proved the, you know, she's experiencing what she's experiencing because she's all plans out, and you know, so. At the end of the day. You know, there there is no data. So you can't say definitively. But I mean, there's a lot of data on you know, why you should include some plants at least. And again, if you're doing this for an autoimmune, there's a lot of really good data that fasting helps like an not only helps it helps to age like I'm going to start doing just like, you know, some some fast like couple times a year. Once I've completely winked my son how many days so so a prolonged fast, but technically in humans, according to Dr bulge along. Oh, he he thinks that has to be more than forty eight hours. So you can do like a seventy two hour. Fasten my inlaws have been doing they've done like a couple of three three and a half day fast. And they're getting all sorts of massive improvements in a variety of biomarkers, lipid and glucose and formation. You know, a lot of things that I know carnivore people are talking about as well. But getting the same thing fasting doing this. Are you limiting the amount of exercise? You do some people? Do it depends on how you feel. I mean, you know, you, certainly. I think that if you're doing if you're if you're not eating any food and you're just doing like a water fast. You certainly it's it it could be more dangerous and should listen to your body. And if you feel really sick or your heart's racing it, and you just need to eat. I mean, something that like, I wouldn't you know, just Worley as opposed to what the fact there's a fasting mimicking diet where people can this is something the Baltra Longo has published on in humans and study humans as as well as animal data where it's like, a very, you know, like the first day it's like a thousand calories in the second through fifth day. It's like seven hundred calories. And then they're they're broken up. Where it's like the first day. It's like it's very much a low sugar low protein, high fat modest car kind of diet. So what are the they consume nuts and not yet? He will. He's got like a package kind of thing that people can be prescribed a physician can prescribe it to a patient, you know, but you can you can sort of make your own as well with, you know, whole whole foods, you know, like avocado. Coconut avocado some. Yeah. But you have to sort of. Keep the calorie cap. So make sure you're not getting too many calories. That's kind of important as well. And you do that for five days. What is the standard of KADO standard size? Avocado contained terms of calories. Okay. So yeah, you can do like like you could definitely do like an avocado if it's like the whole day. And then some people have sort of didn't done modified versions of it as well. Like, it's a little more Kita Janet like the they've adjusted the carbohydrate and fat to be a little more over the key to genyk. And like I said. The the study that was published in parallel with fasting mimicking diet study the fasting mimicking diet. They did for three months, but it was only one week that the fasting mimicking diet. So the the other, you know, part of the three months they were eating a Mediterranean diet, the other people in which was in Germany, they were on a key genyk diet, and they were on it for three months, and they experienced improvements as well. So there's definitely ways to tweak it and actually out getting to the Alzheimer's, the the the the guy that I interviewed Dr delbra Edison. He he has published extensively and also as clinical a lot of clinical experience where he's he's trying to understand the mechanism of Alzheimer's disease. And I'm getting to this for the Keita genyk. It's gonna come back eventually. But so he he tries to understand a lot of the underlying mechanisms for Alzheimer's disease, and in his clinical experience, he sort of Caesar's subtypes of Alzheimer's where you can get like patients that have a really high inflammatory that got lots of inflammatory biomarkers. They also have the high flashing blood glucose in their little like, you know, high fasting insulin. But then you can get that same sort of metabolic effect where you have people that are kind of on the insulin resistant spectra, but without inflammation. There's that subtype. And then there's like another subtype or it's like, it seems like a big environmental component like toxic stuff. People are being exposed to and that leads to much much earlier diagnosis in Alzheimer, and this sort of different phenotype, but he has this really aggressive and very thorough protocol that's like on the individual level. Where people you know, he has tons and tons of biomarkers that are measured. One is the fasting blood glucose should be less than five point five. Actually. It's. Hba one c which is a three month marker of fasting blood glucose should be less than five point five fasting, insulin should be less than seven. He's got your high sensitivities he react approaching should be less than point eight. And then he has righty of other inflammatory biomarkers that are also measured and a variety of other things. He looks at a lot of different micronutrients. He looks at homocysteine home assisting is really important because there's publications showing that if you lower homocysteine it can enact he actually published this in one patient at reverse the hippocampal atrophy, which is kind of amazing. So there, you know, it's not really known exactly what the mechanism is. But so that's something he looks at and he does his diet. This like diet this whole lifestyle change improving sleep exercise, and he gives them all sorts of vitamins show, but on top of that he's diet that he is kind of like to lower the inflammation and improve the. Insulin sensitivity and glucose and all that where he puts them on a diet. That's kind of like he calls it Kito flex, but it's kind of like a Akita genyk diet modified ketogenic diet. But a lot of the the fats are coming from like plant sources. So like, avocado nuts olive oil. He treats meet as a condiment. But and and basically he's getting improvements like with with this type of diet, low inflammation, proving all sorts of things. So it's really it's really interesting. I've I've read a lot of studies because he he publishes a lot on Alzheimer's disease and mechanisms and he's he's got a book out as well where he kind of goes in depth about it. So it certainly seems very interesting that he's he's actually been able to to to not only like delay Alzheimer's disease, but reverse, and this is his published a couple of published studies where people were able to go back to work and actually in some of the key in some cases, their brain atrophy kind of stopped and it started to reverse. But they were like growing more neurons. Wow. Yeah. So and I talked to him about this. And so the publication was like their original one I had read which got me interested in his work in the first place when I saw that. I was like holy crap. This amazing. It was only on ten patient. So it was kind of low. He says now he's got like fifty more that they're getting ready to publish. And then he's got this whole protocol where there's like just he's got like thousands of patients where they're like kind of treating this sort of individual way, they genetic testing blood testing and all that stuff as well. So it's very interesting because it's he's he's basically showing the important interaction between diet lifestyle and potentially genetics. And this is kind of where my paper comes in. Because there's a there is a gene that increases the risk for Alzheimer's if you have one copy of it. So you get two copies of every gene from mom one from God. If you have one copy of it or increases your risk for Alzheimer's disease by two to three fold of two copies, it could be anywhere between ten and fifteen fold. So it's like really skull April before it also increases the the your chances of having a really poor outcome. If you have any type of TBI and people with that that elite will and have TBI multiple TBI's definitely are much more likely to come down with some sort of nerve disease. So but not everyone with it gets it. So there's like dislike what's going on here. You know? There's there seems to be this clear, gene environment interaction going on. And so I was really interested in this because I found out I had one of these Liles. And of course, I got me really concerned one of the things that's really really important is sleep. Because sleep is one of the ways you've actually clear away amyloid plaques from your brain your brain actually swells during sleep. You. You squirts REBA final spooks fluid into your brain, and basically clean out amyloid plaques and a bunch of other goon that's built up to car wash for your brain. When you sleep. Yeah. And I talked about this with former guests, here's Dr Matt Walker. We talked about a lot. He's the slaves. Awesome. I just talked to mind blower. I love I love it. I really loved the conversation. I had with him. We talked about this in detail. Because basically that is one of the major ways, you you clear amyloid plaques, but the other way is through an Abrahim mediated mechanism and April. We four does it like twentyfold less efficiently than someone that doesn't have it. So they rely on sleep, and there's all sorts of studies with April four showing sleep is a major modifiable risk factor for Alzheimer's disease. If you have Abloy before, but you're getting good quality sleep. You have like the same. Risk as someone that doesn't have it. And so I was like, gee, you know, of course, I was thinking about this entire time that had my son, and I was like not sleeping from us. But anyways, the other thing that I looked into you, and my publication, and this is where the another sort of diet, gene interaction comes in is that there's all sorts of clinical studies showing that people with April four benefit from fish eating fish where they can basically have improve pathology in their brain have improved symptoms of dementia. But when they take fish oil, if you take fish oil and give it to to people with dementia only, the people without April four benefit for some reason, the four people aren't benefiting, and if you look into the literature animals that were given human ape, but we four versus human. We three the DHA doesn't get transported across the blood brain barrier. Very well with ape four so it's like what's going on there, some sort of transport defect and DHA in the brain is really important. It's been shown to play an important role in humans. Studies. But a lot of animal studies and human studies has been shown to to increase amyloid clearance. It's in humans have been shown to decrease tau tangles and also it's really important for glucose uptake into the brain. Because it regulates the transporters glucose transporters, what was the second thing. Tau tau tangles so tau tangles form inside of neurons, and they disrupt a process that's called micro Tubul transport, which is where basically it's it's the it's the neurons system for transporting fatty acids, all sorts of goodies energy to the to the synapse where synoptic transitions happening tau tangles, basically, disrupt that whole thing amyloid plaques form outside of neurons and the extra cellular space, and they can disrupt synapse formation their thought to form as a protective mechanism against viral fungal or bacterial infection. So it's kind of like, you know, that's the reason why they're forming. But it's just a matter of clearing them out. And also how you're how your brains able to like deal with amyloid plaque burden and April before is not able to deal with it. Very well. So the DHA transport thing is basically what I what I publish is is has to do with the interaction between different forms of DHA and April. We there's two different ways that DHA's transported across the brain one is when it's like, an a free fatty acid form, it's bound to Bubon and it requires an intact blood brain barrier. Specifically, the outer membrane of the blood brain barrier needs to be intact, and and because it goes through passive diffusion. Well, if there's a disruption in the blood brain barrier than the JJ isn't going to be transporting very well in that form, and it's been shown that April before actually disrupts that very thing that outer membrane the tight junctions that bind the outer membrane of entity Lucille's that line the blood brain barrier. And so it's it's quite possible that that is why DHA's not getting into the brains very well in April four carriers. There's another way to get it in. And this is through a transporter that that uses something called Leisa foster title colon DJ. The fossil lipid form of DHA forms from foster title, coaling, DJ, the transporters called MFS d to a and it basically takes the DA and flips it down. Across the outer membrane into the inner membrane at the blood red berry, so bypasses that outer membrane, and then it gets transported in. So if you look at animal studies that you delete that transporter like sixty percent of the does is, you know, not getting into the brain, you give give animals DHA humans with with a variation in that gene that makes it less less active have get nerd a form of neurological disorders emerged disorders. So it's obviously very important, you know, to to to get into the brain through that mechanism. Well, turns out if you consume DHA in phospholipids form, you actually form more of Leisa fos shuttle, Colin DJ, and that's because basically where the D H as are on on a fossil lipid there in multiple carbons and one of them can escape a live as in the pink. And so basically you can for more. Okay. But so fossil lipid form DHA's. Fish, but it's really abundant in fish Roe like super abundant like thirty four seventy percent of DHA that's in fish row, which are fish eggs, a variety of different kinds are in phospholipid form. And you you consume that stuff to you. That's the reason why talking about it. I order might. So you can like I get salmon Roe. I like the salmon because it also has asked his Anthon in it. Which is you order like is it bottled or canned or some I order, it's frozen frozen. Yeah. It's frozen. I order it. But you can go into like a Japanese store, you can get flying fish row, which are much some people prefer those because they're smaller and the texture they don't like the salmon Roe like the I cur if you go to like a sushi restaurant, and you get like the like, the shades that come in like, you know, the the seaweed either of a bigger bigger, they're bigger, and they kind of knows to use those for bait. Yeah. Some people don't like them because it's like this shit, and it's like liquid coming great for catching rainbow trout rainbow trout, rainbow trout, eat, salmon eggs. So I'm so, I'm basically, you know, that's that's one way to get more phospholipid form, but also DHA consumed in triglycerides form, which is what a lot of fish oil is also forms it also forms DHA Leisa false Powell, Colin, but you just need more of it. So it's also possible that some of these clinical trials showing that, you know, fish oil failed with because they were using like the dose they raising was two grams. So maybe you need six Rams. Maybe you need four. Is there any negative benefit or the negative consequence of consuming too much fish oil? Well, I think you know, certainly depends on the type of fish oil that you're consuming. I mean, if you're consuming oxidized fish oil, and certainly not very good. But why would it be oxidized of its last if it's too old or old, and depending on how they ice how what the isolation process was. But yeah, too old for sure things that are sitting around Tom petition process, very important than here. The case. Yes. Yes. Very important. And like, I said, there's that fish oil standards program. Can look up and there's a variety of different fish oil supplement brands that are on there. The other thing is they were just recently a randomized, very very large randomized controlled trial published on four grams of one of the omega three fatty acids found in in fish and other marine organisms EPA, and they were given four grams a day for five years eight thousand patients randomized, placebo controlled different countries, and it reduced and he's actually were patients that had hypertrophic high triglycerides, and also we're on Stanton's it lowered cardiovascular disease by risk by like twenty eight or close to thirty percent or something like that. You know, so that was a high dose, and that was five years long pretty pretty long follow up, and it was a randomized placebo controlled study. I think it was called the vitals it by till it study. But you know, the other thing that I think people are worried about with really high fish oil is the potential for blood thinning. Because it does inhibit thrown boxing's prostate glands, and the Tri latrines and things that are important for like, you know, clotting, you know, I've been taking a really high dose for like over a decade official been taking not always six grams. But I've been taking high-dose for quite a while often, you get your blood work done. Well, recently, I haven't been getting it done very often because I'm the pregnancy. And breastfeeding in Cicero changes things, I try to do it like, it'd be it. Ideally liked doing it wants to quarter. But like a couple times a year for sure. I'll try six months. That's that's good. I think I think like, you know, sometimes you can get super obsessive by doing if you're doing it like once a quarter, you know, for people that are not healthy. I think doing it once a quarter until they start to get healthier. Because he does it all dialed. Right. Do you supplement with nice in at all? No. I don't with nice in. But I'm thinking about doing the nicotinamide right beside you know, niacin can that's been shown to like lower LDL and hired the stuff that causes the flushing write the stuff the clauses the flushing. But also, I think that there was some problems with like disrupting insulin something with insulin. Secretion? I don't recall it's been like so many years since I've read those studies, but the nicotinamide right beside forms any NASD. So the niacin is a precursor for for any D, which is also increased during fasting. We were going to get an A D, Ivy injections. We still gotta do that, Jamie. The company contacted us. There's two ways of doing it one. It takes eight hours or two takes like ten to fifteen minutes. And it's like excruciating. Yeah. It's sure Shang. They push it. Yeah. They push it through. And it's just your your guts feel like they're on fire for like ten minutes. I want to try that just to see how bad it the fast one. Yeah. Because as long time. Yeah. It'll have eight hours. It's not happening. I'm not sitting around for eight hours. But apparently there's some significant benefits to IV versions of it. And doing a Ben Greenfeld was on the podcast talking about it pretty much pretty indepth. Yeah. He's a big believer of it. Yeah. I couldn't find I I actually tried finding some published studies on the IV version. I really couldn't find any. I think ICM stuff too. I'm pretty sure it was commend you recommended me. Yeah. I subscribe to that. I get that stuff every day. So that's and there have been published study clinical studies and on that I take this stuff every day. I like it. Yeah. But I guess to a lot of things. I really know. But the NASD by intravenous method, it's supposed to be much more potent form of it. And the people that I know that have tried it like the guys at on it. They get someone will come down to their the on it labs like couple times a month and a bunch of the employees will sign up and get zapped. So I wonder why some of these guys don't certainly gathering data enter publishing because it'd be nice to. Yeah. To would be to see some data on that. Yeah. Wonder why? You know, a lot of times that it's hard to get funding for some of these things. You know who knows? I mean, it'd be interesting to see if it has some of the similar benefits that taking something like nicotine in my riboside has where if you take like a high enough dose, you can you can raise your your energy levels like dramatically. Well, how many of those at least tablets are you taking a daily basis, I stopped taking them. Just right now. All I'm spitting. I'm just always on the cautious side or I was taking. I think I was taking two hundred and fifty milligrams think each pill is now. I don't don't remember, you know, before I forget, I did want to ask you about it. But when we dialing circling back this whole carnivore thing. One of the suggestions was that. It is is is it possible that people that some small percentage of the population would actually be allergic to a lot of plants. I mean, there are people that can be allergic to certain component. I mean, there's there's the whole Nightshade, you know, family. I think some people can like they have allergic reactions to and I think that people with night shades, being tomatoes Mehta plants the fires a plan. Yeah. Yeah. Yeah. And then also people with like got issues of you ever heard of anyone being oh, so gut issues would predispose you to being because you know, there are other things in the plans that can you things people like to talk about like electons for him, and you know, electons there, they are they are in a lot of plants, but they're much more concentrate instrument like legume like being and their inactivated with heat. But typically most people don't have reactions to to to elections, and possibly if they already have some sort of gut barrier problem that could sort of elicit a reaction, but a lot of the data out. There is like in vitro where electons are used stimulate the immune system in vitro. In fact, I've used electons before to do an experiment, but you know, so I think that yeah. There's there's certainly food allergies or are definitely a possibility, and they do exist. So as possible that someone would be allergic to both Christopher's vegetables. And you know, a bunch of other like salary or cucumbers or things on those lines. I don't know if they're allergic to them. Maybe I think that people can have. You know with like a variety of different issues, like small intestinal bacterial overgrowth and their intestines. You know, people that are that are sensitive to like Fahd maps those things so. Was fought. I don't have toes all ago Sakarai like can't remember? But the basically people people can be sensitive to them. They're usually meet with gut issues like Brian. So. The gut issue wheels down to gut issues in there, certainly is some Chris respectable cabinets or something can affect people that can feel bloated and stuff. Like, none. Yeah. Absolutely. But I do think that sometimes resolving those gut issues will resolve that problem. I don't I don't tend to think everyone's like someone's going to be allergic to every plant. I don't know though. I mean, you know, anything's possible, right? No literature. There's no there's no come across any. But I haven't done an in depth search for that specific thing. So is it fair to say that when people are describing this and they're saying that it might be possible that there are a small percentage of the population. Or there is a small percentage of the population, that's allergic plants that really what you're dealing with as a small percentage of population that has significantly impaired gut by that is finding benefit to eliminating these plants this strict elimination diet being on this carnivore diet, which also is calorie restrictive aspects to it and even fasting restrict restricted aspects to it that this is why they're experiencing this positive benefit. And that perhaps one of the ways they could fix their gut by ohm would be some sort of prolonged fast or something along those lines to try to fix the problem at the root source instead of maybe what the carnival. I would be like some sort of a a dietary band-aid, right? And I think that the the study I was talking about the fifteen day inter minute faster where people with autoimmune disease were facet for twenty four hours. Every other day they had changes in their microbiome that were in line. Very interesting changes. They actually grew bacteria that are very important for producing things like beauty rate, which makes you know, helps make t regulatory cells at the Sigli, Monaco, the helps your immune system produce more t regulatory immune cells comes from the state of ketosis as well. Well this. Yeah, exactly. They were fasting. Yeah. And the thing that was so interesting, and it's a question I had had for so long. What happens the microbiome when you don't eat like is it to start. You know, are you getting like a selection for mucin degrading bacteria, which are degrading certain glycoprotein that lines the gut, and you know, and the thing that was so interesting about this study. That they did this like meta genomic analysis the found from fecal samples that p that the gene like in the within the existing microbiome was increasing the production of like keystone bodies themselves, and that was fueling because your your gut sell like, your gut cells and also a lot of the beneficial bacteria like things like Buta rate, lactate, appropriate acetate. Now, these some of the short chain fatty acids Buta rates like the big one, the gut for the gut like gut cells like like eighty or ninety percent early using rate, but fasting was like increasing all these Kitone bodies. So it's kind of really interesting because for one it it it helped, and it it basically increased the diversity of this beneficial bacteria. It was very interesting. I wouldn't have guessed that have there been massing. Have there been any studies on consumption of exogenous key tones to benefit the gut bile not that I'm aware of? I mean do think that that would MIR it anyway, that's a very interesting question because most of. The exhaustiveness would be like a beta hydroxybutyrate Esther. I don't the the question would be. How similar is beta hydroxybutyrate abuser. Eight right experience. What what we're talking about? When that's very interesting question. I don't know. Yeah. I mean that would be or even what what's happening during during like Qizheng diet as well. Right. You're making a lot of circulating beta hydroxybutyrate is that. Did that get to the gut, and, you know, so that's that's another interesting question because it is an interesting way to hack your system is that these exoti- key tones like key gen-x, or that's one that I use for a few other companies that make these they do put your body in a state of ketosis. Yeah. No, I've definitely tried. I've tried one from from HP n the beta hydroxybutyrate Esther, and I it definitely like gives me energy. But the other thing I really liked was the mental effects the thing. The thing about it. So there's a sort of it's sort of a double edged sword because I feel less anxious when I take it. And this was this is getting me up until I you know, four point five. Mila molar beta hydroxybutyrate in like an hour. I. I feel less anxious and more foot more in the president. Like, I'm more present. And not like, you know, a million things ahead. Whereas like, sometimes my brain goes. So I felt like, and and this is something that like like Dan observed with me because they felt this more than once. Oh, yeah. This is started using it. I started using I didn't use it today. But the reason why didn't use the today. So I started using it like for podcast or being talks or anything. And the reason I didn't use it today is because the flip side is it dramatically because I'm not in ketosis. I'm not kidding diet. It lowers my blood sugar levels like really dramatically, and this has been published. You know, there's like mechanisms that are trying to be explored to understanding why that is and possibly as therapeutic treatment for today bees. And like that. But once the once the kitchens were off which they do after a couple of hours. I crash because my blood glucose is low, and I don't have the key. Zones there to compensate, right? Whereas if I was already in ketosis, then you know, it wouldn't matter because I'd already had been saying. Yeah. So so, yeah, it's really interesting the effects on the brain. I don't you know, it's something that I noticed, and I certainly like repeatedly noticed what would be the mechanism though to allow you to be more present. That's it seems so strange that would end lessons. -iety? I mean, what would would cause? I don't know. I mean, there's you know, possibly the glucose is being spared in my brain for other things. That's because the now the Kitone the beta hydroxybutyrate s- being used as of energy is being used. I mean glucose bearing does occur a lot of times in in the context of making more glutathione because that's glucose is can be used for energy or can be used to make Lutheran and the pathway that does that is through a pathway called the Pentos phosphate shunt and that pathway takes glucose and make something called any DP h which is then used which is necessary to make with on. So I don't know maybe there's some kind of some because. What else does it for me, sulfur Fain? So for a famed gives me major anti anxiety effects, and let cognitive like I feel broccoli sprouts. Consumer which does affect found in the brain. I never thought about them. Anyway, it's all pathetic would've been consuming. Those executives keystones with glutathione. Have you ever tried that I didn't know those existed? I mean trying. Oh, you mean the broccoli sprouts? You mean? Yeah. Well, you saying glutathione increases Gouda thrown in the brain. But what about a glutathione supplemental glutathione supplements glutathione, first of all gets destroyed and the guy, but like, even if you were to get it into your your bloodstream, there's no transporter for two thousand to get into cells. So you want to make me you can get the precursors to make it and you can increase the way broccoli sprouts. Does it is increases enzymes that make making more? And so that's how you do it. So when you see so. One of the things that glucose iron does is it. It helps your body process alcohol. Correct. I don't I mean, it's a very powerplant oxidants. Mark Gordon talked about liposuction Gouda Saen. Yes. Yeah. Liposuction will go to thighbone helps your body with the the processing of alcohol, it's a very very strong antioxidant antioxidant. And so I mean, but it gets destroyed in your gut. So if you're taking it. Yeah. Yeah. And also go to doesn't doesn't get into your. There's a video about from from this podcast. Oh, well, there you go. Yeah. That that was something about the processing alcohol now. So if how would so the best way to get it would be through so flora Fain so from broccoli sprouts because if vegetables, and then your body would produce more well, so from the the the human studies that I've referenced one was three hundred grams of brussel sprouts day increased good asylum, plasma by four one point four fold the other study more recently that showed it increase in plasma as well. As in the brain that was a sulfur that was the broccoli sprout extract. That was given I don't I think the I have the dose on my Instagram. I think I don't remember about the does. But so that's one of the ways I know of one of the most powerful ways, I know of to increase glutathione in, you know, basically in in humans. So I don't know how much three hundred grams of Brussels sprouts is so what would be a good idea. I mean practice from wrong would. Be a large dose of a large plate of Brussels sprouts with or broccoli sprouts with some sort of a key tone supplement or if you're doing if you're in ketosis. Yeah, there that's fasting time restricted eating assessment that I do. So I am definitely trying to get my Kito sus in or you're on a ketogenic diet and you're getting so the question is. I'm not sure the glucose sparing stuff that's been shown in animals. So I don't know how much of that is you know, translatable to humans one affect of. Meaning you always have to have evidence to say something definitively. But animal studies do show that that there is a glucose Bering affect when you have Kitone bodies. So, you know, just fasting fascinating making more present. You know there. What's fascinating is that sulfurophane treats autistic symptoms. Right. I mean, so. Yeah. Right. So what's going on there? It's definitely ended. There's also been an open label study. So there's been two trials with two or maybe three and Dr Jedd Fahey's been a part of these as well as his colleagues a randomized placebo controlled and open label, which is always less open label means there wasn't a placebo control. But they did measure metabolites of sulfur sulfurophane. And also oxidative stress in plasma which always helps. And then there's been a trial on schizophrenic patients. So for every and helps with that as well. That was open label right now, there's an ongoing placebo controlled trial. That's now taking place. So there's very interesting effects on the brain. You know, it seems as though there is some oxidative stress component. You know, I have a before who knows how much you know. They're I oxidative stress may be happening. More in my brain. Because the baby before they're certainly increased risk for Alzheimer's disease increase, you know, the traumatic brain injury poor outcome. All there's all this evidence sort of shows that don't start kickboxing definitely not. So do you think that made it seems like a perfect pre podcast meal would be these broccoli sprouts? Yeah. Maybe an exotic Kitone drink as well the two of them together. Yes. So the only thing is like I mentioned for me. I crash after a couple of hours where I'm like like it's like really like like crash. Thank you could mitigate that with maybe some sort of glucose because one of the things that maybe so, yeah, they say to take when you're taking those Kitone salts or Kitone esters really potent ones is to take them with glucose, right? And they actually say on they say in the instructions to take it with a high carbohydrate meal. And so I usually will take all usually eat a bowl of oatmeal with like some some fruit. Right. And I'll take it. But but still it really like it lowers my blood lower my blood glucose levels dramatically within an hour. It's like that's interesting. I don't fear that when I've taken those supplements. I don't I don't feel. The crash. Try try that when I'm talking N. It's a really powerful HP HIV and HIV and em. Yeah. Should've brought you something I have some in the hotel. The thinking about trying taking it. But I was like, oh, yeah. It's really bad. I mean, definitely. You know, so bad some of them are so disgusting. I I did an interview with the president of the buck institute for research on ageing, and I like downed it right before he walked in. And I was like, and he had just published a study on on key tos this and animals in helping with lifespan and brain aging and stuff. But so I had to tell him. I'm like like here, I just took this, and I actually gave him some as well. But because it was kind of embarrassing because face I was like grimacing big time. It was like a funny way to I meet somebody. I know I had just like eating some pineapple because they had fruit available, and they didn't have any carbohydrate. So anyways, nine all my secrets. Well, that's a good one. That's fascinating. I've never thought about that. But that seems like a pre podcast meal or pre comedy show meal that might be like a really good idea to try a big plate of broccoli sprouts. Yeah. The broccoli sprouts to the really good source on supplements or not. So it's really sulfurophane sniper a stable. So you can check it in a shake. Do you grind it up? I so I haven't been doing that. Yes. I grind it up. But you can just put them on a salad or you. You don't have to it. It doesn't taste good. Like this. Why you shake so I so if you're gonna put it in a shake with other other things you wanna blended up first because the enzyme my Rawson as that has to come in contact with the precursor of sulfur, Luca Raffin has to be in contact with us was diluted out. If you like a big all this other stuff, so blended up first, and then add your other stuff. Okay. But I've been taking a supplement. I got from from France called prostate Fain, which is there. Published? Studies on it and it tastes like broccoli sprouts. And I've been taking that right now just because of the potential risk for contamination. I'm just breastfeeding. And you know, I'm just like I'm always going down glee. So I'm just kinda 'cause that bacteria has been shown to be transferred from breast milk in. There was like that that new story where the woman eight the placenta, and like it was like I was reading. This guy's Instagram's vegan, and he was going on and on about people getting e coli from me, Mike Jesus Christ man, you get it from fucking spinach. Yeah. You can get it from broccoli. You get it from farm raised vegetables like stop, right? But but it comes he's right in in a way because it comes from the runoff from animal feces. Right. That's how it gets into isn't that the case. I don't know. I'm pretty sure appreciate that's how it gets into the food fine. If that's true. E coli in vegetables comes from animal agriculture goo that. I think that's true. I've certainly had some bad sprouts before store bought I was sailing. Yeah. I got sick. And also from once we made it home. You know, you it just if you have to be really careful you have too much water around if it's too much heat and condensation and all of that because you're eating it raw. Yeah. Exactly. So when you clean, I mean, how difficult is it to clean? Did you find anything? For manure. Yeah. You claw. Yeah. So it is right remnants, and general cattleman particular both beef and dairy. Yep. Right. So a lot of these especially like, a real organic farm a lot of times, they're they're very they have animals plants all sorts of stuff together and the runoff from the cows gets on your broccoli and all that jazz. Yeah, it's nasty. And how do you clean that? I mean, if I. You know, told you that e coli was on your vegetables, you still wanna eat them. If you clean them he'd be eating that shit. So how do you clean your vegetables? I rinse them. Yeah. But I mean, right. How good usually don't get. I don't know if you knew like, that's the thing. Like when people say, oh, you should clean your vegetables. Okay. But if there was E coli on his vegetables, and he cleaned him. Did you think that'd be enough probably wouldn't wash greens won't protect against E coli? There you go. The heat kills E coli in other types of bacteria can make you sick even greens. That are typically consumed bras, such as Romain lettuce can be okay. So equalised destroyed at one sixty degrees Fahrenheit, which is like seemed like everything trick analysis. A lot of things killed at one one sixty. So. So but the broccoli sprouts. You don't you don't consume cooked. No because the enzyme that converts the precursor into active sulfurophane is heat sensitive. Is it diminish it significantly or kill it altogether significantly? I mean, you still there's still some plus the the precursor that you're that, you know, is important for forming sulfurophane you actually have bacteria in your gut. And this is something that Dr Jeff Fahey talked about when I when I interviewed him he's talking about there's certain strains of bacteria in the gut that convert because they have the enzyme, my Rawson as and they converted into silver opinion, the gut so you can actually get a, you know, a certain amount. He also mentioned that you can take mustard seed powder and sprinkled on top of your cooked, Brussels sprouts, your sauteed, kale, which is this is what I do is. I eat sauteed kale. And so I also have raw eat raw kale. But mustard powder has the active enzyme see you can consume that. With it. Okay. That's the other thing. Like, I mentioned the the there are the supplements. I'm taking there is one out there. Also that has a lot of the precursor and some of the enzyme, and so you can get a modest amount of. And this is what was used in in the most recent autism study. It's called asthma. Call but the ones Bova av a an weight of. Yeah. Av. Av AM. Yes ads. No, abby. Have. Oh, l sorry. There's got it. Maybe M L A V that one that one's probably one of the best ones in the US, but prostate Fain. Prostates? Naturally, produce fewer fame. Dr jetty has has test. This the teas test these different soul supplements and looked at sulfurophane metabolites and urine to look like bioavailability. And so what is the one that you like your prostate? I like apple I taken both. But it's hard to get prostituting in the US Ouarzazate harm because it's made in its in France. It's the France. Can you give us one of them was on? No. No what? That's all. Amazon's got me hooked now. Can't get it. It's just find it somewhere. Website, maybe. Yeah. Okay. So. That's what I've been taking recently. How much I'm taking three pills a day. I think each pill has ten milligrams with food. Yes. Definitely with food. Yes. Was that for absorption or? Yeah. It seems like it can be a little like, you know, it seemed it just sometimes if you're on an empty stomach was gross until good. Yeah. Yeah. I've had a lot of people Email me since the first time you, and I talked about so for some of them have taken Abba McCall some have gotten ahold prospecting, some broccoli sprouts. I mean, I've had people talking about like tumor shrinking and stuff like one guy. Yeah. I mean, it's like L anecdotal, but I've had multiple multiple people talking about their prostates stimulating antigen going down. Starry prostate is it stimulating PSA my brain sort of dwindling out but down I know. It's a real thing. It really is. It's a real thing. I mean, I kind of I feel like I've done really good just from like exercise and getting all the fish, oil and stuff. But it's definitely there's constantly. She's all your marathon a day, totally. I've seen it. It's it's the I mean people that don't we were talking about this before the podcast with Dan people that don't think that it's difficult to be just a mom or a stay at home. Mom, you're crazy. I was so judgmental. And I really feel that I really do because it's the hardest thing like like that. I've I've ever done over has a great job. You wanted to realize? Oh, it's the hardest thing goes any job. He could do what your pajamas on. And not the hardest thing. I really liked her easily. Yeah. He's hilarious. It's a great. I mean, if you want to do a good job and you're thinking about like the enriched environment. And how important I gotta I gotta read to them. I got all this in just and then all the nutrition and not the plastic. And I mean, it's just a lot of work like, I don't know screens. And you don't want to have like one to sit them in front of the television having watching cartoons. Right. You know? So which definitely would be easy. So and maybe the more kids you have the kind of like something they can't. But, but it's definitely very very hard. It's a hard job but very rewarding so rewarding. Like, I just can't even believe I ever had a life before my son. You know, I'm just my life is like I get so much joy from him now. And I'm just like how do I get all this toy before? It's like, well, it's Chrismas. Remember before you had them, you're like concerned. Like, boy, I wonder where my time's gonna go from still going to be able to do research. It's like who see? Yeah, it's hard. And I think I have my mother who helps out a lot and that gives me some time, but I'm like essentially doing both. You know, do you feel the switches going off in your brain? When you bring switches over because you're essentially there's a biological mechanism. That's happening that must be fascinating study on yourself as you're watching it happen because you're the oxytocin gets Jack through the roof. You have this little thing that you love. Really more than anything you've ever experienced in your entire existence. You can't believe how much you love them. It's hard to imagine. Like, I it's hard for me as a father to imagine what it would be like to be a mother because I think there's a big difference. Because I think there's this is one of the reasons why me and my wife had a deal. I didn't name any of the kids. I had veto power. It's like you can't call the kid like fucking turn-up or some stupid shit. You know what I mean? It'd be it's just nothing nutty. But you it's in your body. I mean, you're cooking factor too. I know inside of you that the difference in the job a man does. And a woman does in terms of the actual making of the baby could not be further apart from each other the guy just does something that feels great and it's done. And then the woman goes through this insane hormonal process her body morphs. She gained fifty sixty. Plus pounds. Her body stretches out she got a baby inside of her. It's kicking her. She's uncomfortable can't move. She swelling. Then she has to go through excruciating pain. There was a video on dig from yesterday, saving you find it where they have a labor recreating like pain device. No way that they put Menander, and they they have these fucking macho men that they have this machine that they they do something. They have these sense. These put up with figured how how the fuck they did it, but it somehow or another reenact the pain of labor, and let's man experience what it's like to get your vagina blown apart. That's crazy eight is you just totally explain I mean, the whole pregnancy, and then like the delivery and just like, and then it's like a part of you is walking around right for the man. It's like a. Yeah. That's my kid. Wow. And you get all. This oxytocin rush. But I don't think it's a fractional breastfeeding. You know that whole like nursing that's like huge Oxy tones and laze huge Hugo. And then of course, there's like the no sleep for like months, and for me, like, I my son like he's seen a bottle like I don't know six or seven times like I just always been them. Yeah. And you pump. So because I was always there. I I've only had a pump a few times the thing about pumping that seems to be really good those that the kids can get more of it. It's like it's a depending on. How issue issue is actually an over producer too much where? Yeah, it's like he's looks little mom. Yeah. So I was looking for that and I stumbled who've aid syndrome the sympathetic pregnancy is a proposed condition, which partner experiences some symptoms and be that's just a bit chessman these minor weight gain altered hormone levels morning, nausea and disturbed sleep patterns. Like, I said that's just a bit chestnut. Disturbed sleep patterns. Come. After the baby's born. Let me tell you. That's silly MAC. But I talked. Yeah. Some guys say that game again, we to and I was pregnant that's because you're lazy lazy knee ate more food. You fucking slob that has nothing to do with a baby being in your body. Shame auf. That's that's a barrister thing. I'm pregnant too. No. You're not. I hate women say we're pregnant. Yeah, we're pregnant. No, we're not. No, we're not pregnant Mike up pregnant, Mike she's pregnant you got pregnant you fuck what does it say here labor pains simulated here here. It is these guys. Do some volume. Who? Now on this game till the active stage of labor where it's really getting good. This is beginning. Ramps up. Joan. I mean, it really does Bill. What's next? What's next as gals? Put a strap on peg these dudes next have sensors on their stomach it looks like right? Yeah. It's like, you know, one of the EU's electro muscular stimulation devices, and they just Jack through the roof to could've put one. Yeah. Well, they put them in their abdomen getting torn apart. But it's not even as sensitive as your vagina. So it's ridiculous less. You're probably not making like. Yeah. Nothing. He's getting up his hands and knees come on stop. Yeah. They're just basically torturing these men to make them feel bad for not being a woman. Yeah. It's definitely. Painful, process whole delivery thing. But it is pretty crazy. It's definitely crazy. It's really crazy that people make people in their bodies. Yeah. Like, I was talking to my daughter this morning. She can't ready for school, and we're sitting at the breakfast table. And I'm just looking at her while she's talking all I'm thinking of is you didn't used to list. And now here you are talking about school talk to me about this. And that and all the different things you're doing it is so odd that you are combination of my DNA and my wife's DNA and here yard sitting here breakfast. Just talking ten years old now, blah, blah, blah, blah, blah, blah, blah, blah, blah. She yet. She's not that. Well, she'll she'll tell jokes, but my eight year olds fucking hilarious to eight year old is figured out. How to be funny she farts on Q like she'll she'll tell you to tell you something daddy to tell you some compare them. Show. The crown she thinks it's so funny. She thinks she's she's really funny. She says funny shit. She's very funny person. Maybe she's got a little bit some of the day from us more active. I don't think it's like she knows how to get a like a positive response of people. You know, she knows how to be silly. And she loves that like, she's really silly with her friends, and she's just like, she's the comedian amongst her friends for sure cool. Yeah. Whereas my ten year old's not really that funny. But I wouldn't say she's not that funny. Just try it's not something. She works at different. And they're like couldn't be. Fame involvement. Couldn't be more different right out of the box. They come out with their own little personality when they were tiny tiny babies, you could see that they're different. You know, if you had ten of those crazy people's Doug's like nineteen kids, they got nineteen different humans. But they're all totally different. You know bit one Mike like Shelly probably kind of close. This just I mean, I wish it made sense. I wish I could get a view of the human organism from high enough above that, it all made sense. And and I say, oh all these little varying pieces are working in conjunction with each other. And this is why things get done. And this is why art goods created and buildings get built because you have to have this. And then you have to have that and they worked together. And you know, I mean, that's like personalities right in terms of relationships. Like, you don't wanna have to bulls. Right. You know, you have one who's like this and the like that and together they make this one thing. That's really nice and we've both seen. I'm sure people that are just not they might be really great people. But together, they're terrible. Right. Just for whatever reason. Yeah. For sure fascinating. So I so Brock over and you're gonna be doing some on. Did I tell you about some of the new stuff in the brain? No, new stuff. How new well past year before we get going. Is there a difference? Because I keep this keeps coming up. Is there any beneficial difference between infrared versus standard? Well, a lot of the studies that I referred to in that I've been published have been using standard, and they definitely work differently. I mean, a standard standard on your heating up the air, and your so your your heat you're getting hot, where's the infrared is like it's like using wavelengths that are like stimulating electrons that are sort of changing things and heating from a different sort of way. So I, but I do think that the key is the heat stress it self. That personally, I think that the standard is better because you get it's easier to get more hot more discomfort more heat stress. It takes a lot longer an infrared sauna to to really heat up at least in my experience, the only one hundred forty or something Fahrenheit a lot of benefits. Come from like, one eighty and you get up to like one eighty okay? Mine cranks. I have to mind yours one out here. Regular your that thing gets to fucking hot. It gets to two hundred all the time that's to open up the door. You're start to hurt. And it's not even my feet hurt. Again. It's not even close to pegged confirms of like, the the the full temperature one. I have a really hot one. Yeah. So I think that he really important one. Yeah. Exactly one eighty for twenty minutes is where sort of like a lot of studies published by Dr Jari allow in Finland shown a lot of benefits. He's. A lot of studies have been observational, but he's also done some intervention trials. Well, the operational as we've talked about improvements and Cardi cardiovascular related mortality also literally people people do it for two seven times a week. They have a fifty percent improvement in cardiovascular rated mortality three to four three to four times a week. Or is it to get three or four times a week two times a week is like twenty four percent improvement. So like does dependent manner Alzheimer's disease? Wells like reduced by like sixty percent. Do it forty seven times a week all cause mortality, but he's also done some intervention. Studies showing that like there's improvements even a single dose of of doing the sauna improvements in the ability of your your your blood vessels to contract and expand with pressure changes, which is important. So it's vast compliance. It's called improvements and blood pressure decreases in Sierra protein, inflammatory biomarker, other studies have been showing recently in humans increase in McConnell by. Genesis growing new healthy. Mitochondria prevents in Conroe function. And then also improvements in anti-inflammatory side kinds being increase in these are intervention trials as well. People that are doing it with before doing a workout which is interesting side, always done Ford. Yeah. So so doing it before workout reduced delayed onset muscle soreness during it before workout which is weird because twenty minutes before I don't remember the exact amount of time. I think that. It was a little bit of a different protocol for that study. Can't remember off the top of my head. I did tweet it at some point. But yeah, it's really interesting because I doing it before seems like aren't like after doing the sauna it's like going into workout after that. So maybe they have the same effects after after you know, doing it afterwards possibly, but super interesting is the effects on the brain. Have you noticed? Do. Do you feel any great? Yeah. Come on their feel just chill out. Relax, feel feel really good feel good right alleviated. That's exactly the reason. I even got interested in on. It was that was you know, doing it regularly. I started notice that. But I recently met up with a researcher name is Dr Charles raise on recorded a podcast with him, very interesting guy, but he devised this really cool like gadget where he could elevate people's core body temperature by like degree and a half, but he had a sham control a placebo so to speak, and so so the placebo did increase people's core by temperature little bit and not to that amount to that degree. So people thought they were getting the active treatment hot fellow. They were getting any. He said when they when asked afterwards like seventy percent of them thought, they got the active treatment. So so yes, so it's actually nice placebo controlled study. But what he found was even a single treatment. These were people that had major depressive disorder it improved oppressive symptoms like a week week after and this was just a single exposure to the sauna will on. It's not actually it's on this like heating device, but he also measured their side kind called I'll six which is something that's released from exercise muscle tissue release. It spills out into the bloodstream, and it's part of the inflammatory response part of the inflammatory aspect of exercise. And in response, there's a whole anti inflammatory effect. And so what he showed is that actually people with more six that happened. The better they had. Antidepressant effect. So it's super interesting because again exercise does that in fact, if you give people say or like, so non-steroidal Anna plan Tories, and before exercise it actually blunts the aisles production and blunt some of the positive benefits like insulin sensitivity, so I'll six although it's an inflammatory, a it's kind of like this sort of plea tropic one that like it's released in muscle tissue. It's released and it seems to like increase have a big anti inflammatory response. It happens in response to that. So was really interesting because inflammation seems to be really important for depression. And that the sauna was like, you know, basically, basically lowering markers of inflammation. So it's Laura approaching also increase I'll ten so it's very interesting kind of connection between mood heat stress. And then of course, exercise exercise does. Elevate your core body temperature heats you up and I asked Dr Rozan he thinks that things like the sauna hot yoga hot bath steam room, all those things are pretty much the same effect. The the point is the heat stress. Pretty sure that yoga does the same effect with hot yoga because I have the same feeling when I get out of a hot yoga class. This is like really good alleviation feeling just my mood feels elevated. I feel happier and feels different that a regular workout like regular workout does that. But it seems more and alleviate of stress like I've expelled the excess energy in my body. I can relax inn. There's certainly some sort of. Some sort of a positive hormonal effect after it's over some endorphin rush. But it's not the same as the yoga the hot yoga. I think is very addictive to people. And that's one of the reason. Because after it's over you feel amazing you feel so good. There's studies showing that hot yoga doesn't prove depressive symptoms. They're not sham control. I think there's researcher at Harvard public school health is trying to develop trying to do a study doing right now with with the control random in the thing about yoga's that it's only a hundred four degrees in the room. But when you take into account, the extreme condition of the exercise extreme stress, you're putting in your body. A lot of it is like really difficult, balancing, your straining and all your your fucking sweating. And you're not sweating like a hundred four degrees. You're sweating. Just like you sweating inside the song. Right. Like big time. Yeah. Yeah. There's certain ones that like when you do bouncing stick. When I'm standing in front of me like this. I'm watching just pour off my arms 'cause watching sweat dripped off me. I sweat when I'm doing yoga like in non what I'm holding positions non buyer. You know, so I've I've done a Bickram yoga couple of times. I've been the yoga couple of times. I do really like it time. Two minutes a long time. Yeah. But but the endorphins you dump endorphins with the saunas tons and tons and then there's the whole ache. You're you're making diner Finn, which is sort of opposite of endorphin responsible for that. Changes some of that lease an animal studies patrol to change sensitivity to endorphins the receptor standpoint. So it's kind of interesting that's kind of initially what I what I originally was was looking into. And I was noticing all these benefits from the Ana, but that's really cool that you're doing it. Because there's so many studies now showing that there's benefits on the cardiovascular health, also nurtured enterpise, depression, the anti inflammatory effects as well. Easy to have it. I mean to have it right here. Just to be able to get into the sauna anytime. I wanna basically doing it every day. That's nice. Yeah. I've been taking hot baths, just because I haven't. We're trying to get to the point. We have a on. But we're gonna get there soon. But hot baths have been doing it for me as well where I like summer JR. My shoulders. I mean, you can't like if you start putting your arms and legs out of the water. Like, it doesn't count feel cooler. If you stay underneath mean, you're freaking out your heart starts racing racing. The same effect that happens where elevated heart rate, and all all those sort of similar mechanisms kick into play like they do when you're in on all as well. I have I really like them, but I've been doing really hot bath with Epsom salts especially like after a very fatiguing work seems to have a good benefit, and and I know from the tank from the isolation tank that it's a great way of absorbing magnesium through the themselves into your muscle through through skin because Epsom salts is. So high in magnesium. Yeah. Right in the tank is thousand pounds of themselves, and it's crazy to make your skin like nice. Yeah. It just feels good too. But it's it feels really the tank. Have you done yet? I did it once. San Francisco, and do it anytime you want if you wanna come really? Yeah. It was really something wasn't right because I feel like the temperature of the water off. And I did enjoy what I what I mean. It was nice. But I I got in and they had some music playing music and the music went away to sort of relax, you I. Yeah. But. I did I was like sort of in my head a bit, you know, in that. But I didn't buy kept feeling the water, and I didn't feel like I was like sent three deprived. You ever hear of than like when you come down to the podcast. Yeah. I do. I'm coming back in November. Anytime you hear just let me know in advance. And we'll open up this tank years the best the float lab, or if you wanna go to the place in Venice. But the one you can do here so easy, and it's got a shower in there, and every that'd be cool would like to try it again. Yeah. There's studies showing meditation and all that stuff is really important where I think it's important one of the many components like healthy ageing, healthy, brain, aging, lowering stress and stuff. So definitely to get out of that thing. I feel great. I'll come. That's right here. You know? I'll I'll come down here early in the morning and do it some time. How long do you have to stand there at a really I like at least an hour, but I really like to do two hours two hours for me as a sweet spot when I come out after two hours. I'm just like so chill laxed almost like during soba, it's cheating because you basically get in high in there are you doing it during so? Yeah. Okay. I mean, it's not you're not taking drug, but you're so chilled out, you know, and you do have a weird psychedelic state that you chief when it's like a very extreme form of meditation and a lot of ways because of the fact that you're not feeling your body at all. And you're only experiencing whatever's going it's like your brain detached from all the input of the body. Some of those some of those studies that have been done on long term meditators or even just people that haven't meditated, and then they're put in like eight week trial of meditation and how those like immediately all these changes and brain. Activities to happen. Like that are basically in line with good brain aging and improved, you know, all sorts of measure measures of improved cognitive function and stuff is super interesting. It would be really interesting to see like, you know, what how that differs from meditations one thing. I've hard time with like really it's we'll meditation in conjunction with the tank. I think is really the key. I think the tank allows you to cheat estate of physical your physical body not being or you don't ever completely limit the sensory input. But you diminish it. So significantly that environment is not available anywhere else on earth floating. So you don't feel your body. Your water is that the temperature of your skin the Air's? Same temperatures the water, and you feel just flying through Finnity, you're in total darkness total silence. I didn't feel that way. I mean, I did it was a little relaxed. I was like flying. Through cheaper tanks. That's that's part of the problem. Some of the the entire time. It's probably the too cold or too hot. It should be like your brain like in the now when you're doing is that something I feel like my brain is has way more research race. Way more resources available to it. So like if you are having this conversation, and we didn't have the headphones on and there was a jackhammer next to us. It would be really distracting you'd wanna get away from that jackhammer. Let's go talk over here and tell you what you'd want to get away as far as you. But everything is distraction like these seat on my butt distraction, the shoes on my feet or something. I'm thinking about the watch on my hand, all these different things that are distracting you. But when you get in that tank. There's none of those things you're just settle in once said touch each side. So that you can you know, because you get in the waters like few whip ripples little little waves, and then you touchy size. So you calm everything down, and then I sink into the water, and I take some deep breaths, and then I slowly bring my arms the middle and then a chill out. And I've done it. So many times my body goes. Okay. We go again. It's not like, whoa. What is this? This is weird. I've done it. So many times that my body gets into that state very quickly. But if I take time off, and I do sometimes I'll take weeks or even a month off. Then it's a little more weird at first like, oh, we're doing this. Again, I've done this in a while. But when I do it consistently on a regular basis to three times a week, then I could just sink right into it. I wonder if it would be any therapeutic benefit to people with like sensory getting disorders sensory getting you know, in other words, like you were mentioning all the other sensory things that are happening. You know, there's auditory there's Mel there's visual things our brains inputting all times there's going on but were able to kind of filter it out, and like you and are having this conversation. Jamie's been sitting over the whole time. And like, I really haven't paid much tension, right? But some people like particularly schizophrenic people since they can't they don't filter that out. And so. Like, they get over it gets like an overload it's called sensory overload. And so oftentimes, I can't go until like a room with a lot of people that want to go often, you know, with, you know, by themselves or whatever. So I wonder if there's any sort of benefit for doing something like that where you're where you're not, you know, the sensory inputs if you kind of train your brain a little bit. I don't know. I don't know. I just I find that for me. It helps me think way clear because I feel like I have more brain available to access. I feel like if you were trying to say something that was very very complicated. And you try to explain something that required a lot of the resources of your brain. There's a lot of noise around you, you wouldn't be able to do it. But there's a lot of noise like wanna eat. Let's go eat some jacker. He I'm hungry. You wanna eat out? Let's go eat like you'd be able to communicate something very simple. But if you were trying to explain the various mechanisms of try that because I think I go through like this. I also sometimes use the sauna for that. We're all like. Have something prepared. I used to actually before giving a presentation I would go in this on. And I would go through it in my head. You know? So it's like, you know, that was something that that used to do a lot of them. There's nothing in there. Just you sitting there, and it gives you that unusual environment of just silent really helped. Yeah. So it's kind of interesting that you say step toward. But I think the the float tank is the ultimate and right now, there's a really interesting podcast. That's available. I've talked to this podcast before stuff to blow your mind. They have the an episode right now this week that is about John Lillie who is the psychedelic pioneer who created the sensory deprivation tank. And he also is a pioneer interspecies communication figured out. How to communicate with dolphins and did a bunch of weird psychedelic research with dolphins is from the vault. John lily. Really amazing amazing guy who. I mean, if you go they go deep into the history of his his career to which is very varied fucking, really strange guy. But I think is is great contribution is not just understanding the sentence nature of dolphins and how incredibly complex their languages. No smart. They are. But also the sensory deprivation tank, which I think is one of the most underutilized tools for consciousness for exploring consciousness and just for relax -ation. And for me for examining ideas. If I have an idea like I used to do I do a lot of jitsu, and they're like I would go into the tank, and I would go over moves. 'cause when you're when you're completely I would drill moves in my head like as if I was doing them, I would like clinch hook role tuck grab sink do all these different things in my head. And I would allow I would do that to get me to this like relaxation state and or go over. A joke that I'm struggling with or comedy bit on my quiz. A better way to say this house. What's the best way to get this across? I'm saying this way, but it's offensive or it's blunt. And it's not the funny part. Like, I'm taking shortcut, maybe. And then I would go over it in my head. And then eventually once I do that. I would get to this relax -ation point within could just concentrate only on breathing. So after I've like worked out all the things that are bugging me. And sometimes it would be like a seminar on my life. I'd get in there. And then soon as I closed the tank door and laid down I take a few depress. And then it'd be like, okay. So here's what's wrong. Fuck face. You're doing too much of this clean God damn office. You know, how come you? You'll only get eight ten things Don a year to do list that's bothering you. You know, you need to spend an hour a day just doing this and instead of drinking coffee and looking at your phone before you work out, just fucking workout. Just get in there and get your waist. Twenty minutes doing that that twenty minutes you could have been done twenty minutes earlier. And then you wouldn't have to rush over here to do the podcast. And it's like it starts sort of giving me almost like a sub-conscious of renovation. You know, like just just sort of like, okay? Like, this is all this stuff, and your sub conscious disturbing you. And here's why it's disturbing you because you've got all this clutter. Let's clean shit up clean it up get together. And it's been responsible for I think a lot of my focus and discipline like understanding the significance of that focus and discipline. And it's not just like to be a tough guy or just go there kick ass. It's it's more like to absolve yourself of bring clutter. That's pretty awesome. That introspection you're talking about a lot of people could use more of that including myself. I mean, it's certainly think all of us. I think almost really anyone listening to this. And I think there's probably one in San. N'diaye go. So if there's a tank place in San Diego reach out to doctor, Rhonda, Patrick, and I'm sure there's a place you could use this down there this near you. I mean, I certainly use other things like X running long runs chore that do something zone zone sort of. But what you're describing sounds kind of like necks level a lot of people get it from swimming as well swimming. This is just. Yeah. That repetitive thing. And then you sort of managing the motion of your body. And then once you get it's almost like a mantra managing the motion of your body. And then the breathing and once you get it all sync up if you're in good enough shape that it's not like a Titanic struggle with every every lap or every stroke of your arms. You can get into the sort of meditative state that a lot of people cheat with running or or even just sitting there breathing a lot of people get that. Yeah. I have a difficult time doing that. But now, it's hard. Yeah. Is it a funny? It'd be hard to sit still it is. It is funny. Actually, like, some of the other interesting stuff is just doing that sit there sit still breathe changes like the the activation of enzymes and stuff like Tomase, and I'm that rebuild telomeres, literally activates lamas. So so fascinating how just like certain things like I wouldn't imagine doing that. Would actually, you know change to Lamis the body's never ending puzzle. Really is. And whenever I talk to you more and more sort of wear that because there's so many different things so many different mechanisms and terms of nutrition nutritional Zorba that I just I'm so ignorant of. And I hear all these saying, and I'm like trying to trying to get a map of the territory. Also, there's so many things I mean, but I feel like every time I talk it's like someone's breaking out a little napkin and go and take a right here. And you go there. All right, but it's not a real map. Like the map of the whole thing escapes me. It's too big. It has too big. It's too complex. I'll listen to this podcast again. Like, I listen all the things you you said again, and I'll try to take notes tomorrow the next day. But then my stupid brain will like it'll like leak half of it a leak out. It's like I'm trying to hold water in my fingers. It's like got it got some water. It's fucking dripping down. My wrists. So hard so hard to get a a real understanding this stuff. I agree. I mean, certainly lots of controversy and disagreement among researchers as well. You know, don't you think that's also probably one what's so attractive about simplifying things? Like, hashtag meet heels. You know what I mean? Like people almost like, yeah. This is jammed into a saying or jammed until one type of practice, and that's all you need. That's all you need. I need his meet look at me. I'm just eating meat filling. Great feel amazing, and then people only feel mazing and they jump into. Yep. You already saw me get emotional. I was yeah. No. I'm glad I'm glad you did get emotional. And I'm glad you did sort of spell it out. And I hope I'm gonna send us to Jordan afterwards. I don't know if he has the time to listen to it. He might have less time than us. You know, guys pretty busy. But maybe when he's, you know, moving going from one place to another on plane, whatever. Yeah. I just think that it's a movement right now. And you got to be real careful about movements. Swept up in them a moving. I don't know if this right way to move, but a moving. Yeah. So all right. Well, look, we just had three hours. Nice crazy. Yeah. Time flies always love talking with Joe I've talked with you too. I'm going to take you up on the flotation things really cons anytime. Call me up. It's yours. Just gimme sometime. You know? Just give me like a, you know, a little bit in advance will open the place up for you. Awesome. Thank you. All right. Oh, give people foul. My fitness on Instagram found my fitness on Twitter itunes, I tunes podcasts and the most recent one which is the one that we were discussing about Alzheimer's and website is also this. Yeah. There's a lot of there's a lot of show notes and summaries and definitions help people like, you know, understand some of the stuff that they don't understand everything that we're speaking about. So thank you very much. Awesome. Thank you. Brought a Patrick ladies gentlemen. Thank you, everyone for tuning into the podcast and thank you to our sponsors. Thank you twos. Zoom, zoom dot US. Ladies and gentlemen. Meet happy with zoom. Video communications, visit zoom dot US to set up your free account today. So set up your free account today at zoom dot U S and find out wise zoom is in fact, the shit when it comes to video conferencing. Thank you also to ZipRecruiter. Do you have a job in UNIFIL bet you do stuff around go to ZipRecruiter dot com slash Rogan. And you could try it for free. Find out why ZipRecruiter is ranked number one by employers in the US. This rating comes from hiring sites on trust pilot with over one thousand reviews and again, you can try ZipRecruiter for free at ZipRecruiter dot com slash Rogan. That's ZipRecruiter dot com slash Rogan. Ziprecruiter, the smartest way to hire. And last, but most certainly not least we are brought to you by stamps dot com. Stamps dot com. The easiest way to access all the amazing services of the US post office at your convenience twenty four hours. A day by imprint US postage for any. Class of male right from your own, computer. And they're going to hook you up when you go to stamps dot com. Click on the microphone at the top of the homepage and type in J R E, and they're going to give you a four week trial, plus postage and digital scale that stamps dot com and enter j r e Tut we did it. That's it. That's it for today. Appreciate the fuck out of you, all I hope your life is amazing. 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305: A Day in the Life: Wellness Mama Health Routines

The Healthy Moms Podcast

1:05:44 hr | 1 year ago

305: A Day in the Life: Wellness Mama Health Routines

"Bobby podcast this episode is sponsored by fabrics. My go-to source for all types of athletic acquire fabrics creates clothing made to inspire physical activity in any type of setting moreover fab. lex always aims to create fashionable entree and workout clothing. I didn't exceptional price. Wait their mantra. Is Live your passion every day and is your one stop shop for affordable athletic where they have yoga gear running running gear jim gear sports bras shoes accessories in more in fact I'm wearing some of their legends and a jacket from them right now as record this. Here's how it works when you go to travelex dot com forward slash Month You take a very quick sixty second style quiz. You'll receive a personal show of pieces specifically catered towards your own unique a style mistakes the guesswork out of silos are best suited for you. And with just a few clicks of what he's doing. All the homework reap right. 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So you're not gonna find these anywhere else and you're going to get a much cheaper price than most stores and a forty five day workout guarantee sweated out for forty five days and if you don't like it return it for a full refund so again check it all out and grab those two pairs of Leggings for twenty dollars. I going to Fab Lennox F.. Maybe L. E. T.. ICS Dot com forward slash wellness. MOM This podcast is brought to you by Gaya herbs and in particular Taylor. They're black elderberry syrup. I have been a big fan of elderberry Syrup for years. And there is the best pre made one. I have ever found so unless you want to make your own. I highly recommend using guys formula. You can experience for yourself. Why is America's favorite black? elderberry Syrup it is the number one selling like Mary in the US and this time of year it's a medicine cabinet staple and immune season essential. elderberry will help your family the a well and this delicious Elixir Kids in children. Children both like the guy a formula certified organic and contains fourteen point five grams of elderberry missing teeth into highly potent. It's made with only four clean whole food ingredients and of course begin. Dairy Free Clinton frigates way free making it safe for most people Albury. Sheriff is considered safe for the whole family and it's formulated to be safe for adults and children. One Year of agent older. You can save big on herbs right as listener of this podcast by going to herbs website website using the Code Wellness Mama All one word at checkout to save twenty percent so again guy herbs dot com forward slash wellness. Mama uh-huh picture to use the code while this Mama to save twenty percent. Welcome to the Wellness Mama podcast. I'm Katie from on this dot Com and today is just me and answering a common question that I've gotten online which is of all the health stuff that I've tried over the years. which things do I stole do regularly? And it's a great question because with over thirteen hundred posts on Wellness Mama Dot Com. I have tried a lot of stuff over the years and my views on some of it have really changed in the last two years specifically I have been ruthlessly simplifying my life and I feel like I have finally found a rhythm of things that are the most effective for me. Now one thing to note before I jump in is that health is so personalized and there are so many aspects of it that are individual. So I'm sharing. What's working for me? These won't necessarily be necessarily Israeli. Be the same things for all of us but after thirteen years of trying things and writing about them and tweaking. These are the things that are finally very much regularly part of my routine. I I do a lot of other things as well. But these are the ones that are my non-negotiables the things I consider most effective and of course also before jumping. I just WanNa say I always recommend doing your own research and working with a doctor especially if you have any specific health condition or concern I personally use steady. MD In their functional medicine. Doctors and I have access this to them. Twenty four seven via my phone APP and I highly recommend that but I definitely recommend working with a doctor who understand your goals if you have any specific condition Russian whatsoever also before we jump in. I have a small favor to ask. If you have two minutes I would be so grateful if you would just spend time in whatever the APP that you listen to podcasts whether it be tunes or spotify to leave a rating or review please leave me your honest feedback. It helps other people to find this podcast and it helps me you to improve hopefully over time and I always love hearing from all of you and I read every single rating and review so please and thank you in advance if you do so as far ars my philosophy on health at this point I have narrowed it down like I said and it's about simplifying and for me. It's about finding the minimum effective dose and doing those do things regularly with a goal of metabolic flexibility and basically taking this minimum effective dose or Med approach to health and wellness It helps avoid giving up simply because we don't have enough time or because of being overwhelmed which has definitely happened to me in the past so as estimate of that the statistics six say that nutrition accounts for about eighty percent of a person's physique and that in most cases twenty percents of effort creates eighty percent results in fitness Marxist and has talked about about this on Mark Steely Apple. Tim Ferriss talked about this in his podcast and on his blog is also known as the PAREDO principle. I hope I'm saying correctly I've only seen it written But like for instance Tim Ferriss explains there are two important minimum effective doses. Med's when it comes to health and fitness so for instance to remove stored fat. You WanNa do the least amount necessary to trigger a fat loss cascade of hormones and to add muscle you invited to the least amount of things necessary to trigger local and systemic growth growth mechanisms. So it depends on what the goal is figuring out the goal and then working backwards to figure out that eighty twenty minimum effective dose approach to put another way as an example. Water Boils at two hundred and twelve degrees Fahrenheit. That is the MED needed to boil water raising. The temperature. More is not going to make the water more boiled so it's simply a waste of energy boiling water. Two hundred and twenty degrees is not going to make it anymore boiled in two hundred and twelve degrees so again. This is a very individual thing. But that's it's been kind of the foundation of this process of my own health over the last couple of years is figuring out what are for me those goals and then what are the eighty twenty minimum effective effective dose things that the tangible things that get me to those goals without getting stressed or overwhelmed. And that'll be another podcast in and of itself is about overwhelm and mom stress in mom guilt but in this what. I'm focusing on the health stuff. So in other words my goal is I want to be able to eat a wide variety of different things and my body body be able to handle it. I want to be able to do different types of activities and exercise. My body able to adapt to that so in general. I don't do anything every single day except for trying to get great great sleep in. That's an unaccountable. Try to get outside every day and try to move every day even if it's just walking or playing with my kids beyond that. I don't drink caffeine every single day. I don't even eat every single day but there are a lot of things I do regularly. That have really made a difference in my health and just to get vulnerable -firmative. I'll share much more of the the whole story soon but in the last six months I have lost. I think close to fifty pounds at this point and the interesting part is it has not been largely because of diet or fitness tweaks at all. I have been doing many of these things I want to talk about. Today for a decade I had food dialed in had exercised dial in I had sleep dialed in and the part that I ignored was the emotional side thinking that I could just power through it and that I didn't need to feel emotions and I could just be strong and I would deal with those later and it turns out that was very much a key for me and it's a whole probably podcast. Prior a whole book on its own about working through past traumas and working through all all those filters and I will share a lot of that in its own podcast but I wanted to just put that caveat here that So these things were all part of that process in that transformation transformation for me but I think it would be remiss. If I didn't say that I think the emotional and mental side is at least dig apart at that as anything else so. That's so these are the physical health things that I do on the regular to be as healthy as possible and that worked for me again. Do Your own research do your own trial and error work with your doctor but maybe eighties will give you a starting point. So the first thing is I have drastically simplified. My Diet over the last couple of years there is so much information out there. I've tried pretty much all of it. I have tried pretty much. All of the different systems and diets and programs and protocols and a lot of them have many many good points but I reached a point where I I knew. I was going to have to simplify. And I've said before that if you tried you could find evidence for pretty much anything in the world being both the best thing in the world for you and the worst first thing in the world for you and that goes for everything from Broccoli to beans to any supplement. I could probably write a paper on either side. Either of those and the problem is if if you're in the research constantly you get to a point where you're almost afraid to eat anything. Because you know the potential downsides to everything so I knew I had to simplify I pretty much took the people. I respect the most and tried to figure out the common factors among their things lined that up with my gene report through nutrition genome which I will link in the show show notes and then figure out what we're going to be the most nutrient dense foods that I actually love with the goal of nourishing the body versus depriving the body and that was a huge mental shift. I think a lot us. especially if there's ever a goal weight loss we start to get in this really unhealthy dynamic with food where it's about punishment or avoiding certain foods or food being bad and that was definitely not something. I wanted to pass on to my children so I wanted to shift my own. Focused toward having food be nourishing and good and focusing on the nutrients nutrients versus the deprivation and then finding the ways that I could best nourish my body and that was just that was a huge paradigm shift instead of like what am I allowed to eat. It was what can I eat to give my body the best nutrition so that said I settled on truly my kind of own approach and I think that's the key for all of us. It's our own thing where I feel the best. And it's not. It wouldn't qualify as Kito. It wouldn't qualifies Paleo. It is my own variation even though it shares some similarities. For some of those things I will. We'll see I don't feel good at all on Kito and this seems to be a thing. Some women feel mainly the high fat aspect. That's partially because of some of my own genes. But I have found. I feel much better when I avoid saturated fats and so I don't eat much saturated fat and and would definitely not qualify macro wise Kito. But I do eat a ton of green veggies protein healthy fats I would say probably I would qualify as low carb ish most days but again I don't do everything anything everyday so if you want. Some specifics specifics. In general what my Diet looks like is lots of vegetables and the ones that I make sure to try to get often or things like leafy Greens pretty much any leafy Greens. Things like onions and and garlic I love leaks and fennel like pretty much chop those two up and just saute them and make that the base of a Mule Avocado. I eat regularly often Okra. Which I I love by itself etc.? Lots of fermented veggies like Sauerkraut a wide variety of herbs and lots of pets does with Cilantro or parsley clear with mint And then proteins. I don't actually eat protein every single day like I said I don't even eat it all but I do try to get cleaned proteins often especially because I'm working out quite a bit right now and that's things like really clean meats and seafood lots of sardines. I had a lot of deans because they are inexpensive and there are a great source of of calcium and protein and a lot of nutrients muscles which doctor recalls nature's Multivitamin and they're delicious things like Abreu nuts and macadamia as for the healthy fats. And then lots of olive oil. Which of course is a staple in the Mediterranean Diet? Dr Larry thinks it's one of the best things we can do for. Our health is to get enough olive oil and monounsaturated fats. And I've noticed I do feel better. My skin is much better when I do that. as far as drinks lots of water and then coffee not herbal teas and mushroom drinks. So anything from forcing matic is a regular part of my life. I use their mushroom coffee regularly. I drink erase. She at night for better sleep. And then I'll mix there other stuff during the day as needed and I finally just having that source of something warm to drink especially in the winter is really comforting is is a great way to get in extra nutrients. Another thing I do is Sometimes eat beans now which is a big change for me because I used to avoid them because of the Leptons and and one thing Dr Gunnery said in my podcast with him. Is that if beans are pressure. Cooked in for instance in pot that that neutralizes. The leptons does not neutralize gluten. But it does neutralize leptons in which case beans are a source of protein and CARBS. So I will sometimes eat beans or lentils if they are pressure cooked he also gave the tip that the brand Eden uses for lining and they use pressure cooking in their preparation and I believe they also sprout their beans. So if you need a convenience food that is relatively safe that would be an example there another thing is I make sprouts at home which those are really easy inexpensive way to grow veggies in your own kitchen and they have a lot of potential payoff so nutrient wise to me. This is very much an eighty twenty thing. It's an easy he like. I said easy inexpensive thing to add into a routine and Broccoli sprouts specifically. I want to talk about them. GIG Out for a second They are especially beneficial because they are a source of sulfurophane which is a potent cancer. Fighting antibacterial compound. That's found in cruciferous vegetables and sprouts. If you haven't go goal listen to pretty much everything Rhonda Patrick but she has a really just several videos about so forth and why it's so beneficial but to summarize so four fain is his created if you want to. We're going to get really Geeky for one second. Then I'll get back to normal I promise so. Four feet is created. When there's an enzyme called Morosini that transforms the Glucose Google the coastal at eight Luca Raffin into Sephora vein and Morose as an Raffin are found in different parts of the plant? So this change happens when the plant is damaged for instance since by chewing blending chopping etc.. And so these two compounds mix and react little young Broccoli sprouts. In a certain age window are particularly good sources of Luke Raffin more specifically so four or fain is part of a group of plant based disease fighting phytochemicals. Call the hope. It don't butcher. This isothiocyanates needs and in the body. So four or feign stimulates the production of an important enzymes that neutralize free radicals. You probably heard that word because inflammation and free radicals get the blame for many types of cancer. So it's a big deal in fact the first time anyone suggested to me eating Broccoli sprouts. It was Dr Christianson. Who was my original thyroid Dr Years and years ago probably seven years ago now as an easy way to help protect because I had that point Nachos on my thyroid and to protect them from growing or potentially becoming cancerous Broccoli sprouts or an easy thing to add to your diet because the isothiocyanates seemed to block certain Cancer Act by activating enzymes in the body is kind of like a double protection and that's why so forfeiting their studies that show that it might help protect various types of cancer specifically remembering the studies things like colon prostate breast lung and I think some other types of cancer it may reduce the risk of narrow neuro degenerative disease ocular disease heart heart problems anything that has tied to free radicals and inflammation which is a lot of stuff and also support the brain and justice system so I grow Broccoli sprouts outs regularly in our kitchen and them to salads but an easy tip I have found is because that happens when the the chemical reaction happens when you blend those two compounds mix I will put Broccoli sprouts in the blender and gently blend them into a smooth and then just drink a cup of Broccoli sprouts which is an easy way to get in with less chewing since I also also eat a lot of salad I get tired of doing vegetables another easy tip no matter what type of Diet you are on that I would recommend is to pre replan your meal plan and then stick to it and for family this can be pre planning for weeks at a time in real plans which I highly recommend it's an APP or or even if it's just jotting down the day before what you're going to eat the next day and looking at it as a big picture of how you're GonNa get all those nutrients in versus is trying to figure it out on the fly and found just the act of writing it down and knowing the plan ahead of time makes it way easier to stick to it for one and it's just one less thing to think about in the moment it during the day and if I have time also sometimes pre make the food for the family order myself so that it's there but just you're writing it down even if it's just jotting cutting it down on a post. It note sticking on the fridge for me also. Getting enough protein was key. And I think this is a very individualized thing as well again. Because of my own personal jeans I tend to have a higher protein meat. I think And I found actually put on muscle relatively easily if I'm getting enough protein But I had to play around with what that that ratio was. And how much and Down that I do better when I eat a bigger meal. Talk more about this later in the podcast but when I eat a bigger meal earlier in the day with more protein I tend to sleep better and also have better energy levels so again focusing on the good versus the bad in Diet just getting protein is one of the things I prioritize. It seems so make a big difference. Another simple not rule but just guideline that I keep in mind most of the time again. Not Every day is to separate carbs in fact most of the time. And that's just an easy rule that actually crosses a lot of different dietary approaches and an easy one to remember. So if you don't want a lot of rules and you don't want to get caught up in the specifics just tried that one. Not Eating carbs in fact together Speaking about those two things don't occur. Naturally in anything in nature in the same is a very rare thing but also if you just separate those two you actually meet most of the guidelines of many different types of diets and approaches including so KITA. Just be eating. No carbs pretty much all the time. So you're always separating carbs in that Many bodybuilders falls this kind of approach. I I think Bright Lines might have some that involved. trump healthy mom. I think has some of that involved. There's a lot of approaches that use that in some form but just doing that alone actually can make a really big difference. It did for me and it's an easy thing to remember that like because think of Fried Foods carbs fats together Most sweets are carbs. Emphatic together if you just do that if you separate them that will get you a lot of the way they are and another note just quickly. That's one of my issues with Kito because I think there's a lot of potential there definitely use cases for Kito especially with things like seizures. We know there are studies on that. The problem is for those of us who would just maybe use Kito recreationally or try to lose weight in theory. If you follow Kito completely in your one hundred percent complaint because you've separated carbs fat it can do that. The problem is most people are not one hundred percent compliant. And if you're eating a lot of fat and then you also eat a Lotta sugar at least from what I can tell from my blood results. That will mess up or even a little bit of sugar. If you've been so you're eating a lot of fat we some carbs it can really mess with your triglycerides your cholesterol all kinds of levels Mine did not look good when I was trying to be here when I feel good again. It's very personal personal. But that's just one of my concerns with it all that said so and that was a lot of information. Sometimes I don't follow any rules and I will have a day or meal of eating foods that I would not normally normally eat including I do equal once in a while and this is normally for social reasons or at special events or if there's a food I wouldn't normally be able to try or it was cooked by someone I I love even if I wouldn't normally eat it I will make exceptions so if I'm traveling from another country if someone that I love cooked home prepared meal I won't not eat it unless it's an an allergy and I have found that can even tolerate things like gluten just fine once in a while and that That won't derail me at all. I think again. This is very individual and that it has been a change for me but I feel like there's a balance here because we avoid everything entirely then overtime our body can get actually less able to handle it so because my goal is to be adaptable and Meta metabolic flexible. I want to be able to handle things sometimes. And I know that this has rollover effects into other other aspects of health that I'm still learning how to navigate for instance previous podcast guest. Aaron Alexander has I forget which one it is like a ghoul home or Syria or something thing in his home and I was surprised by that and his explanation was that we can't avoid ems in Wifi Bluetooth entirely in today's world. It's definitely not possible. Well I would agree with that. And so his wise we actually need to develop kind of a low level of tolerance to it So rather we're not like living in the Faraday cage and then we get wrecked when we are in normal society where there's Wildfire There's Bluetooth which I can definitely see his point in that makes sense. I'm still trying to figure out how that integrates into other aspects aspects of life. But I do seem to notice this in Diet that eating small amounts of things not regularly and with good gut health. That's another key. I'll talk about leader Making sure my gut health was strong. I it seems to make me more adaptable not less than I think there's also a mental health benefit to not being so rigid. Unless there's of course an allergy or a health reason that we can ever you know have a day off so again very personal but that's what is currently working for me. And lastly lastly when it comes to diet just as a quick note is that I'm currently not drinking any alcohol. I don't think this will be a lifelong change for me by any means but it's a right now changed for me just partially. I mentioned all the inner work that I'm trying to do. I didn't want alcohol to be Filter Sir Oran escape or thing that that But also just as I go through all these physical transformations I felt like it was good to my body a break from alcohol so again nothing against alcohol alcohol. I'm not saying I don't think people should drink alcohol. I'm just saying I'm taking a break from that okay. So that was diet. Maybe it wasn't quite as quick or simple as I expected another another very much. Regular part of my health routine is sauna use and this is something I've done for years and got even more into after visiting Finland last sure and this is something else again if you're not already following Rhonda Patrick. I would highly recommend following Rhonda Patrick and reading and listen to all of her research on Sauna use. She's got the best most comprehensive overview. I have ever seen or read but to give you an idea of some of the reasons that I consider sauna to be such an important aspect of health and I know that it's not something that everybody can do something that I prioritize in our family prioritized. And here's why so sauna use is like it's known as an exercise mimetic which means it's similar to exercise in that it raises heart rate body temperature and cardiac output. This is the reason it has so many of the same benefits as exercise. It does not of course replace exercise but it can actually be really good thing to us. So I prefer thing like high intensity exercise which I will talk about later on in podcast which which I have the same cardio benefits necessarily and so I do that plus on So statistics show that sauna use is good for cardiovascular health. It can reduced blood pressure for instance in studies and raise heart rate variability. which is something? I'm really interested in these days and it's one of the metrics I liked to track Because it's not a negative metric it's a positive metric and improving raising your heart rate. Variability is linked to reduce risk of all morality and basically on jeopardy. So it's a cool cool thing to pay attention to to see what we can do to affect For Me Sauna use is one of those things as is breathing as is sleep. I'll go into of those things later. Thought beneficial in other ways as well of course it induces sweat which exercise also does and lots of good things happen when we had a lot of the people who have been on this podcast. Say That sweating something. We should all do daily because it's a natural detox mechanism on the body. We don't do any crazy detoxifying. The body is really good at that on its own. If we just support it and sweating is one of the great ways to do that so to get a little more specific sauna use reduces the risk of a lot of stuff that will. Oh kill you match the short version if you want more specifics. Basically you get a forty percent reduced risk of all cause mortality for people who use on US four to seven times the per week and I'll get into the specifics of what counts as sauna use but in the scientific world in the world of statistics forty percent reduced risk of all cause mortality is drastic. And it's one of the reasons that Saunas are like. I said very much daily part of my life. I also sometimes use cold but not as often as heat and I think that there there are very different and beneficial effects to using them separate and together so for me personally. Saw News is almost every day. Cold is a couple times a week and sometimes that cold will be interspersed with on a use. Sometimes it will be on its own and I usually do not do cold after certain types of hard workouts workouts because it can actually blunt the effects of those types of workout whereas studies show using sauna after workouts can actually increase the effects. So talk about that more in a minute as well. So here's what some of the study sitting in a sauna for thirty minutes increases heat shock proteins by as much as fifty percent. And and I'M GONNA quote Rhonda Patrick on this from it because like I said she's Super Smart in the best out there on this topic but the most important thing she explains it heat shock proteins do is they help maintain the structure of cellular proteins. And here's why that is important. When proteins three-dimensional structure is altered? It tends to sit around for longer than its post. You instead of being degraded so this causes it to start forming protein aggregates with other proteins. Protein aggregation has been shown to play a causal role in things like neurodegenerative congenital degenerative disease. Something we don't want Heat heat shock proteins also slow muscular atrophy which is a wasting of muscle. So you want these guys in your body. Sauna is an easy way to do it. There's some genetic factors at play. Some people naturally have more heat shock proteins and they actually live longer but for those of us who don't have those fundings sitting in the sauna is way too like I said. Increase your heat shock proteins by as much as fifty percent. Some other funds statistics men who used the Sauna Jonah four to seven times a week had a sixty three percent lower sudden cardiac death compared to those who used the sauna only once a week or not at all in the same way. It does seem to be a dose dependent thing so men who used the sauna two to three times a week had twenty three percent lower coronary heart. Disease Related Death compared to men who didn't use it at all or used it once once a week in the studies were done in men but a lot of scientists and it's very much the same for women so with men same thing that number jumps to forty three percent reduced risk when they used dishonor four to seven times a week so dose dependent effect. Same with those who use this on a two to three times. A week had a twenty-seven percent lower cardiovascular related mortality when someone uses it for two seven times a week that number jumped to fifty percent reduced risk scan using the sauna four to seven times a week also resulted in sixty one percent reduced risk Of Stroke so the magic number seems to be four to seven times a week. Which is why I say I do this almost daily? I think it's one of the easy easiest best things we can do for our health especially because it's quiet in the sauna and you just sit there doesn't require anything really hard. And if you look at the studies seems to show that you WANNA be at about one hundred and seventy plus degrees for at least twenty minutes in my house I have. Two types is on in infrared sauna and also a Finnish barrels on outside and I use them both My infrared sauna inside. Get that hot. Not Quite as hot usually about one sixty but my head is out which lets me stay quite a bit longer so I can stay up to an hour and that one or the finish on outside it will be one hundred and eighty degrees ish. And I'll stay for about half an hour like I said I aim for at least four times a week for that thirty minutes plus in every day if possible and if possible also trying to do on a post exercise because Using the cold they find right after exercise. This is great for not being paid if you really hard workout. But it can blunt some of those muscle building effects of exercise whereas sauna use seems to improve them so try to stick stick to Saunas after working out impossible. Another easy thing that I have added as part of my regular routine that seems to make a big difference for me is is time restricted eating or tre. And there's a lot of studies about this as well This is similar to intermittent fasting. There are some differences and again. I don't do it every day. And and I try to mix it up to have metabolic flexibility but in most cases I eat within a four to ten hour window each day usually around six to eight hours. Sometimes I will drink black coffee coffee or herbal tea during that window. Sometimes I won't and my biggest meal is my first one of the day and this is with good reason so a lot of studies. Show that your insulin response in your fat response at all of your digestive responses tend to be better earlier in the day so my case lunch is almost always my biggest meal today and it will include a lot of greens some protein the most. I'M GONNA eat it in the day and then good fats from Avocados olive oil. If I am GONNA eat the rest of the day I will eat one to two smaller meals later today. sometimes one of those is a smoothie sometimes more often it's just a huge salad again. Mix it up every day and for time restricted eating. I use an APP called zero. Cro which is. Let me track. How Long I've been busting So right now as it record this for instance. It is eleven o'clock doc in the morning my time and I have been fasting for about twenty hours But that's just today in a different every day and the reason I started using time restricted eating eating. So there's a lot of evidence and studies that show that caloric restriction increases longevity. But there's two ways to accomplish this so we can eat less. I can eat less often which also accomplishes this aim is eating less Near some studies to back up this. There's a lot of researchers who talk about this including doctors. Asha Pande one study. Is The salk study. which if I'm remembering researchers fed two sets of the same high fat high sugar diets so again they combined fats and carbs? Something I don't do but the the Diet was trying to replicate the standard American diet that a lot of people eat and one group of mice had twenty four hour access to food and the other group could only eat during an eight hour window at night. So my mice are nocturnal. So that would be like us being able to eat during the day and after one hundred days the group who had access to the high fat diet all day and all night gained weight and they developed issues that you would see with the standard American Diet including high cholesterol high glucose liver damage diminish motor control etc.. The group who only had access to food for the eight hour period during the time when they should have been eating they weighed twenty eight percent less than the first group which you wanNA look at statistics. That's the difference between our obesity rate and not having an obesity rate and despite eating the same amount of calories from the same amount of food the time restricted. Eating Group did not develop the same health issues so that to me is huge huge key and the reason one of the reasons. I really started doing this. So basically what that means is they didn't eat less. They didn't eat different. They weren't eating different Diet Day. The same amount of calories same amount of food but in a short window this in Hind Hind food but in a shorter window and the time restricted eating group did not develop the same health issues and I know a lot of people are versus the idea fasting or time restricted eating. But I think it's important to realize that we all do this everyday anyway because nobody's eating while they're asleep so we all practice time restricted eating prime restricted feeding depending ending on. What you want to call it? It just depends on how long we're doing that in a study. That was conducted in University of California. I believe in San Diego found similar things so they had over two thousand overweight women divided them into groups. One group fasted for twelve hours at night. The other group fasted for less time so again they both acid because nobody eats when initially the group that fasted for twelve hours or more had better blood sugar levels than those who fasted for shorter periods. We know that levels of lot of aspects of health. I mentioned Dr Session. He Great Youtube video where he explains that liver. Genes are more sensitive to the act of eating into light. And I'm GonNa talk about later on. But these are both ways that we can regulate our circadian biology and one study. I believe he was involved in and found that mice who were fed during the day had liberty and turn on and Off at a time when the mice at night were different so like basically in other words eating during the day is important for keeping the liver processing food during the day. Fasting at night for humans is important for keeping deliver in repair mode at night so because of this the study found that eating during the day can protect against mild age related fatty liver for humans and that that eating at night can make it worse so in other words. Some of the benefits of time restricted eating. They've found in these studies. Are things like increasing myocardial volume especially in the liver or and Brown fat improving kitone body production speeding repair processes and body leading to better aerobic endurance improvement and increasing lean muscle. So some easy things to me. This isn't again. Eighty twenty minimum effective dose. That said I also do practice other forms of fasting and I don't think these are for everyone is. This is not something I would have done before. I fixed my gut health before. I fixed my thyroid if I had any sleep issues if I was pregnant this is much more recent to me in the last few. Here's and I found really beneficial but I'm not recommending. I think this is something you definitely need to work with Dr on But personally I do longer fast several times a year up to five days Do start the year with an even more extended water fast. And the reason I do this is I was finding studies that show that this type of fasting can create create autophagy and the body it can lower age induced inflammation in the body reduce oxidative damage it can lower kb activation and it can boost the immune system and one of the ways it does. This is something called a tough itchy. In research shows that toffee is a key part of the body's ability to detoxify in regenerate itself so so things like fasting and high intensity exercise both stimulate autocracy in the body and can lead to positive results for that reason even intermittent fasting or time restricted. Eating like we talked about. You can have the same benefit but there seems to be a bigger result from longer term fasting especially anything north of three days studies have found that a toffee can lead to a decreased risk of cancer heart disease and I believe also Alzheimer's and other studies found that autophagy can or as correlated to longevity and reduced reduced risk of all cause mortality. which again two things that? I want to see my grandkids when other studies show that fasting produces pro inflammatory cytokines or I'm sorry. Fasting Reduces Preliminary cytokines inflammation in the body and there was a study. I believe it was at Yale. School of Medicine. That found that compound called Beta hydroxybutyrate Berat inhibits something called. NL Are Patriots. And I know that sounds really geeky but no our p three is a set of proteins called the IMF limousine which drives the inflammatory process crossed response in several disorders including autoimmune disease. which was important for me with Hashimoto as well as type two diabetes which runs in my family Alzheimer's Heart Disease Aziz with which also runs in my family and other types of inflammatory disorders? I think inflammation is a huge key and we know that fasting can reduce inflammation the researchers found that Beta hydroxybutyrate security is produced by most effectively fasting also by high intensity exercise by caloric restriction. Low carb Diet. There's a lot of ways to do at fasting. Casting seems to be the biggest bang for the buck most quickly. If you're talking about water fasting it's also important to note here that there are things called fasting mimicking diets. Dr Walter Longo who has been a guest on this podcast pioneering research. You can listen to that episode with him. So if you don't want to do full out fasting that's another way to get a lot of the same and he would argue the all of the same and potentially more benefits a two thousand fourteen study found that water fasting for only three days could regenerate the immune system and the reason that seems seems to work is these researchers found that fasting water fasting specifically lips regenerative switch and prompts stem cells to regenerate new white blood cells. So basically it tells you some cells. It's okay to go ahead and began proliferating and rebuild the entire system in. That's what Dr Walter Longo found in his study. And you can read all about that. Also so in his book the longevity diet so again not recommending it not getting medical advice. I'm just saying that I about once a quarter water fast for five days and I start the year every day every year with a ten day. Water fast which is as much for the mental and emotional benefits as it is for the physical. I don't think that that's right for everybody. But it's been an the important thing for me so another thing that is part of my minimum effective dose. Eighty twenty type approach is when it comes to exercise and this was a tough one for because we're a lot of years. I had this idea that I didn't exercise. And it was the thing I had to do. And just like with the Food I had to switch mindset here and so in general I try to do high intensity entity exercise and just regular a lot of regular movement It'll be a lot of years to figure out this piece and I I'm still not where I would like to be on a fitness level. But I'm making really steady. He progress right now which is exciting and part of the way I'm doing. This is through high intensity interval training called hit training and I'm using a device called Carol which I believe it stands for cardiovascular optimization. Something other It's basically an exercise bike that uses ai to teach your body how to do high intensity intensity interval training the most effective way and the cool part is it beats cardio in studies. It'd be long-term moderate exercise which is great for me because I can get in a great workout in under nine minutes which is a much better defender day than going for an hour. Long run Combine that with Sauna. Use to get some of the other cardiovascular benefits into sweat because high intensity interval training actually won't sweat. It's such a short intense workout. In fact I've seen studies at the health. Benefits of high intensity. Exercise beat much longer moderate exercise for size it is tough to do correctly to get enough intensity. And that's the reason. I do Carol because I found if I was just sprinting. It was easy to not push myself at heart and it was hard to know. I was pushing myself enough so using carol constantly adapting just beyond my ability in pushing me and it's very motivating that way one study using using high intensity found for instance that those types of sprints increased metabolism over twenty four hours period as much as thirty minutes of running and I'd much rather do sprints for under nine minutes that run for thirty studies. Also show that this type of exercise can reduce body fat and especially visceral fat. which is the fat around our organs in one that is tied to some pretty bad health problems? You don't want a lot better on your organs. It also has been shown in studies to improve your to Max and heart rate variability in my test. which I I mentioned something? I'm paying attention to trying to improve it. Also I've seen over time it reduce your resting heart rate and a lot of people see reduction in blood pressure. They have high blood pressure. There's other studies showing that it increases mighty conroe biogenesis which is another great important aspect of health So Carol's kind of the core of what I'm doing right now but I also do weight training like deadline squats and like I mentioned lots of regular slow movement like walking stretching Different different types of classes. That are just slow comfortable fund movement. So I do Carol for the high intensity and then I go to the gym because I want to not because they have to and I'm not working out for weight loss as another another important shift that I made mentally. I'm doing it for the health benefits and I think that has been part of the key to sticking for sticking with it for me but also it's important because for my own past experience and I've heard this others as well exercising specifically for weight loss can backfire because when you start exercising you actually get more hungry so a lot of people will go on a strict diet do caloric restriction and then add in a bunch of exercise which is Great. But you're sitting on your body that you need more calories so you're going to be fighting your your body billions higher time I have a friend who used to go lost a lot of weight and she didn't exercise at all until she had lost the weight because she founded made her more hungry and it made it harder again. I think there are so many benefits to exercise but I think you WanNa look at the eighty twenty the effects of weight loss for me at least have very much from food and emotions and sleep. Much more than exercise and I'm using the exercise for the health and Cardio and muscular benefits but not for the weight loss. This episode is sponsored answered by fabrics. My go-to source for all types of athletic wear fabrics creates clothing. What's made to inspire physical activity in any type of setting? Moreover over fabrics always aims to create fashionable on trend workout clothing as an exceptional price. Wait their mantra. Is Your Passion every day and is your one stop shop opt for affordable athletic. They have yoga gear running gear jim gear sports bras shoes accessories in more. In fact I'm wearing some of their legs a jacket doc. Id from them right now as I record this. Here's how it works when you go to Fedex dot com forward slash wellness. Mama take very quick sixty second style quizzed you'll receive a personalized showroom of pieces specifically catered towards your own. 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So you're not gonna find these anywhere else and you're going to get a much cheaper price than in most stores and a forty five day workout guarantee sweat it out for forty five days and if you don't return it for a full refund again check it all out and grab those two pairs of leggings pickings for twenty four dollars. I going to Fab Lennox F. A. B. L. E. T.. ICS Dot com forward slash wellness. Mama this podcast Haad cast is brought to you by Guy Herbs and in particular their black elderberry syrup. I have been a big fan of elderberry syrup for years. And and there's is the best pre made one I have ever found so unless you want to make your own. I highly recommend using guys formula. You can experience for yourself. Why is America's favorite favorite black? elderberry Sierra it is the number one selling like Mary in the US and this time of year it's a medicine cabinet staple and immune seen essential. elderberry will help your family. Feel well and this delicious Elixir. Kids in children both like the guy. A formula certified organic and contains fourteen point. Five grams of elderberry is a single teaspoon. So it's highly potent. It's made with only four clean whole food ingredients. And of course is vegan dairy frigging sway free making it safe for most people people. Black elderberry Syrup is considered safe for the whole family and it's formulated to be safe for adults and children. One Year of age older. You can save big on herbs right as a listener of this podcast by going to guy herbs website and using the Code Wellness Mama All one word at checkout to save twenty percents again Gaya Herbs Dot com forward slash wellness. Mama make sure to use the Code Wellness Mama to save twenty percent so so another important aspect and this is one of the few things that I would say I think is. Universal applies to all of us and I think most experts and people who have been on this podcast I would completely agree with me. And that is sleep We know that sleep is important for essentially every aspect of health. We know that if you don't get enough sleep you have less sugar levels. I was like a diabetic and mess with your hormones. You're more likely to get all kinds of diseases. Problems have cancer etc.. Sleep is a big deal. Everybody needs to optimize sleep. And I think something Americans especially are pretty bad for me. This means I found a few factors. It really improved it and I measure my sleep with an orange. We'll talk more about the ordering later but I am able to see in real time. Essentially what's improving my sleep. And what's not the things that really make a difference things like light so I think manipulating relating light is one of the best things we can do for sleep for me. This has several key components. I getting morning sunlight every day. Which means getting outside even if it's cloudy Ody as soon as possible after waking up and getting light outside even on a cloudy day outside light is so much brighter and has so much more spectrum than indoor light light into? There's really no comparison. You can use talk about it again soon by ten thousand Lux light. You're still gonNA get the same benefits of a cloudy day. Even if it's cloudy outside so so getting warnings I like daily even if it just means going outside if it's warm enough being barefoot on the ground drinking morning tea or coffee outside or spending time with family outside I'm I'm gonNA use red light That's essentially every time any time of day. I like to do it in the afternoon or evening and then avoiding blue light after dark. And there's there's logic behind that as well so in nature the only time you're going to encounter. Blue Light is during the brightest part of the day but in modern world we encounter artificial blue light in many sources from our screens from certain types of light bulbs Pretty much everywhere that we are almost always in contact with blue light. The body has built in systems. Like like I mentioned that help regulate regulate circadian rhythm and these rely on outside input including food and light to signal times at the body should awake versus the time it should be asleep. So there's From what I remember there about thirty thousand cells in the eye that can sense blue light and these cells signal the brain to turn off Melatonin production production. You probably know melatonins important for sleep and when you suppress Melatonin it might make it difficult to sleep. Work in fact sleep quality and blue light right does that. We know that studies so blue light wavelengths would like I said only be seen in nature during the brightest part of the day and found in sunlight. These wavelengths are not present in the fire air and natural light sources that would have been used at night for most of history. Have you ever sat around a campfire night. It's kind of that. People will describe natural light sources like fire as being soothing in. I'm promoting sleep. Let people say sleep really well in their camping largely because of the lack of blue light in fact if I'm remembering there's a study that showed that people camped for seven days with no artificial lights or just fire candles etc were able to totally reset their circadian rhythm in a week which is really drastic because lights important so the other day. It's all about the timing blue light. During the day can be very beneficial. It can help sin the correct see most of the brain for Melatonin production later in the day it can promote alertness. In fact some people notice more of an effect from light than coffee. It is important for signalling the body to maintain healthy weight and adrenal function and Dr Alison Curson who I mentioned before. wrote the reset diet. And he's also a huge proponent of morning light those are all vital during the day and you can use things like blue light and carbohydrate intake to help balance your cortisol and other hormones. It's a good thing. Light is not objectively. A bad thing. It's all about the timing. The problem occurs when we are routinely Tinley explosive exposed to blue light in the evening after the sun has set Especially when this happens all the time because like I said this signals a reduction in Melatonin which is necessary very briefly. Harvard medical has an effect on this or study on this Showed that there's a connection between a blue light and potentially diabetes and obesity. Researchers put ten people on a schedule that gradually shifted. The timing of the sugarcane rhythm and the blood their blood sugar levels increased throwing them into pre diabetic pedic status. Like I mentioned. We don't get enough sleep. Where pre diabetic and it mess with their Leptin which is a hormone that helps you feel full after meal? And apparently even dim light could interfere here with a person circadian rhythms and Melatonin Secretion The study I believe showed that Mir eight Lux of light which is most table lamps or even a night light has an effect so this is something I feel like is really big thing. We can address in the way I dress in my house. Is We try to stay off of screens after dark. And we have of light bulbs that do not have blue in them. We turn on after dark. Another thing for me. That makes a big difference in sleep is not drinking caffeine after about eleven. AM MM-HMM SO. I mentioned that the battle Lebanon now and I'm recording. This and I will not drink coffee for the rest of the day. I I think I'm more sensitive than a lot of people's my husband can drink caffeine gene right before bed and be fine. I can't if I drink it afternoon especially I will have trouble falling asleep so I limit caffeine and I get in the morning before Lebanon and I don't don't drink every day. I also found that like I mentioned a minute ago with light being such an important factor for sleep that minimizing limiting light in the bedroom makes a huge difference so I have blackout curtains in my room and cover all lights in my room so that is completely dark in the room. And there's a lot of studies showing that can help sleep as well. It's also been an important factor for my kids so they have blackout curtains in their room as well and it's they don't wake up quite as early with the sun coming in their window when they had the blackout curtains. Temperature is another really important factor when it comes to sleep hygiene and sleep quality and there's a lot of studies on this. Some of them disagree a little bit. About what the exact imagers are but most settle on the idea that we should be sleeping between sixty and sixty seven degrees Fahrenheit and the temperature goes above seventy five or below fifty four degrees. It can interfere with sleep so the reason this matters is that our body temperature is naturally peak and decline over twenty four hour period with the highest temperature numbers occurring in the late afternoon and the lowest ones around five. AM So there's a rhythm to this just like with food with hormones with light sleep usually begins when our body temperature drops so colder room signals the body to fall asleep faster whereas sleeping in a room warmer than seventy degrees degrees can stop your body from releasing Melatonin which we just talked about and it's also a very important anti-aging hormone you want Ternan at night. In the winter for months I love to sleep with the windows open if possible to hit that temperature But rather than in the summer running the air conditioner to get that which can use a lot of energy. Gee I have found that. Using chilly. Pat Is more effective or now there's called in and basically what this is. This is a very thin pad that goes underneath underneath your sheet on the bed. And lets you temperature control your bed and there's no you maps issue's water that runs through the tubes. There's a Lo- ems device that causes the water to run to the the tubes and it's play several feet from the bed so there's no I've measured it. There's no measurable Yarmuth affected that in the bed. It does not interfere with high sleep at all and it lets me set the temperature. My bed anywhere between between fifty five and one hundred ten degrees. I typically sleep at about sixty two degrees which because my body the body my bed stays a little bit warmer I think it stays in that Sixty six degree range all night. And I see a measurable difference on my earring in my sleep scores when I optimize temperature at night night and All these things we're talking about. I will link to my post about them in the show notes so that you can read more about them but like I said I don't mess around with sleep. I think improving sleep is the single best thing that we can do for other aspects of our health in. It's one of those things that if you don't get it right you can do the other things and you're not gonNA see the maximum a benefit from a healthy diet or from exercise if you don't have your hormones in the right place with good sleep if I needed especially I'm traveling. I will sometimes take. CD To sleep better at night. I use a brand called Ohio which Lincoln the show notes. It's a water soluble full spectrum and I noticed its effects with thirty seconds unlike oils which take a lot longer and and My kids will also take that if they have trouble sleeping Another thing that makes a huge like measurable difference in my Aura Ring and also in my blood levels when I test is food signaling. I mentioned that food is another way that we can signal circadian biology and so make it a point not to again most days not every day but most days not to eat after about five thirty or six. PM and to give more time for digestion. Before I go to sleep because let's my body. We need to digest while I'm sleeping so the body can prioritize other things that happen best like liver repair during sleep a cool. This is called also circadian gut rest basically basically the idea is just only when it start outside so you have to remember. If it's dark don't eat. You want more information on this. You can follow fasting. MD after Amy Shaw on Instagram and she talks a lot about this. Why Circadian got rested so important? But I would say for me. I have definitely noticed a difference when I do not eat after about five thirty or for six PM. I know this was short podcast. It's apparently not going to be. I'll go try to grow quickly through the rest of it Other things regularly. I do take supplements regularly but I don't take supplements every day either. I don't take supplements on the weekend or sometimes when traveling because again metabolic flexibility. I don't want the body to ever adjust to getting any nutrient extra only or not for food and I don't want to ever like take those nutrients for granted so things. I take almost everyday or relatively regularly regularly would be probiotics. I take a spore based one from just thrive that also believes in the show notes. You have a discount you guys can use on that one. But it's a score based probiotic biotic which means it survives two small intestine and it's heat stable temperatures stable. So I think about it if you have a problem that needs to be refrigerated. It's not not gonNA make it through the acidity and the heat of your stomach. This is only probiotic. I've ever taken that. I can see it like I can feel the difference from and because it's heat stable up to four hundred degrees I I can put into food when I cook so my kids. If they can't call a pills I can put it into something. I bake or cook or smoothies. In we've noticed a huge difference from that probiotic also take vitamin K two seven which Their studies showing that can reduce inflammation has cardiovascular benefits Because I now remission but I had Hashimoto's inflammation was a thing I was trying to counteract so I would take that regularly and then other things I take based on need but not everyday things like vitamin D in the winter. Her based on blood tests levels always test. I because that is a fat soluble vitamin I sometimes take selenium zinc pantothenic acid. And here's what I mentioned in just a little bit of detail on there was a podcast episode with Dr Chris. Master John where he talks about pantothenic acid and its effects on skin house specifically In an acne and I've noticed during weight loss and as my hormones change that I was breaking out a little bit and history was a reason teenagers. For instance breakout more is because I think he said it was metabolize extra cholesterol In the body and things like testosterone can increase that teenage boys obviously have influx of that. But he said that in his research that you relatively big doses of pantothenic acid can help reduce that and I noticed when I take pantothenic acid. It does help breakouts I also sometimes take. HCL with high protein meals just because That's one thing I have not fully optimized yet and sometimes need an extra little boost protein eighteen. I do sometimes take fish oil. This is I know controversial one an alternate. I don't take it all the time. There are some sources that say it oxidises and goes transit and it can be harmful to the body there are other sources that say. It's really important vital. I don't think we have a definitive answer on this and there's probably very much a personalized aspect of this but I don't take fermented cod liver oil anymore. I just take regular fish oil from a really high quality sources. I can link to the one I take in the show notes I think I'm taking the one right now that laughter Rhonda Patrick Recommends Again. I think it's we still don't officially know but there's some really smart people with differing opinions on this one. I I take like I said it about forcing. I take mushrooms of some form pretty much daily. Whether it's lion's Mane Chaka quarter's EPS racy I alternate but I. It almost always consumed some type of mushrooms. I add prebiotics to my smoothies. That's also from just thrive on the show notes oftentimes take a minnows. There's there's one from kion shouts I'll take that pre or post workout and then I sometimes drink green or radical drink from organic link to those as while this is all Mostly of extra nutrients and then I take magnesium regularly and I linked to my post about this in the show notes as well Most people do you really well taking this at night I to be one of the weird cases where I need to take it in the morning. It'll keep me up at night But I do big difference when I take magnesium versus when I don't and then Occasionally if I'm podcast day like today I will take something called silt-up cit EP. I'll into that as well. It is in Nutro pick and it helps me focus without Out The need for lots and lots of caffeine another thing that has had a huge impact on my health and I think often it's overlooked is the mental emotional shifts and the things like gratitude and breathing. So I won't go into this a lot because like I said I will do a whole podcast just on the emotional side. It's when I can sort it all out and feel brave enough to go but I do think that having some form of this is really important and it's going to be different for everybody For me it's things like focusing on gratitude dude having a daily list of things that I'm grateful for having gratitude letters and writing letters to friends and family members and just thinking them saying I'm grateful for them might be doing doing little acts of kindness that don't go notice but just Help with that mental shift or keeping a gratitude journal of things that I'm grateful for On the the breathing aspect PODCAST gabby research talked about the importance of breathing in and out through the nose and how that signals common the body and helps the body onto pearson pathetic. So try to bring in as slowly as possible to nose and then out as Lillian as possible through the nose. At night I'll do for seven eight breathing. Doubt Fall Asleep just something to focus on to help me fall asleep which is breathing in for accounted for holding for account of seven and breathing out for a count of eight and that usually really a few of those is all it takes for me to fall asleep. So there's some easy things to do and then Mexico go into much more but just letting go of a lot of emotional baggage and trump which is very individual process for me some things that are helpful. Reminders are the four agreements from the book the four agreements about not taking things personally and always. He's doing your best. And then the untethered soul was a good book about learning how to let things go other things that I do. I have always been a nerd when it comes to oral health and I still very much prioritize that so I you do oil pulling right and make sure that I'm eating away that supports oral health. I also I believe it will be out by the time. You're listening to this. You can go to wellness dot com which is wellness with an eye on the end. I spent years developing a toothpaste. Just that supports oral health. Naturally and that does not have fluoride does not have glycerin Does have things like Neem and green tea and hydroxy appetite which are all really good for the teeth and this is finally available after many many many years of work. I can't be more excited to share it with you but I feel like oral. Health is a huge part of overall health because it we know that world health impacts the whole body and that for instance people who are immuno-compromised or have a heart condition often have to take antibiotics during dental work. Because there's such a connection between out of our mouth and the health of the body so I feel like prioritizing oral health not just helps teeth look great what is also actually really important for overall Roth and some other things. I do just related to health. Not that maybe necessarily impact health helped me maintain it. Are Things like tracking working. So I've mentioned the oral ring a couple of times. I will link to that in the show notes. I don't remember off the top of my head but I know I have a discount code. I can share with you guys. But it tracks heart heart rate sleep including all the sleep stages deep sleep rem heart rate variability body temperature which has been really helpful for fertility tracking movement etc.. So I wear wearing all the time. It's also important to note that the aura is the only fitness tracker. I have found that can go into airplane mode. So there's no Bluetooth or measurable maps chiefs when it's an airplane mode which you can keep it in airplane mode anytime except when you're charging it so you're not constantly exposed to that I also personally during this process. HAVE RUN LABS with my doctor every month or so just to keep an eye on all new workers. Make sure everything's moving in the right direction. I typically run a comprehensive metabolic panel a thyroid panel and iron fairs etc because my iron tends to run high so for me personally again. It's very personal. I found that getting blood. Every a couple of months is really beneficial to my health to keep my iron levels in the right range. Because even if I don't eat a lot of red meat I still tend to have high iron levels and I also think it is. This is not just good for me but hopefully I can help others. Maybe even save. Someone's life who's been in the accident But I also think because I try to work so hard to heat. My blood healthy healthy. I'm glad I can hopefully give it to someone else who can use it a lot more than I can. And then another random thing that seems to have hard to measure but good mental difference is to a digital detox every now and then and just not be on the phone not be on a computer and just be with the real people in my life so that was going to be a short episode. That got much longer because I love talking about the science but I hope that all of that is it helpful. Starting point trait what I said in the beginning I do think that health breath nutrition. All of this is extremely personalized. And I'm not trying to give any kind of prescriptive approach certainly not trying to medical advice. I'm happy to recommend doctors all linked into my doctor in the show notes and other amazing doctors at steady. MD who could give medical advice in who are qualified. I am not so again. Don't take any of this as medical advice. This this is my personal experience. And what's working for me I hope that maybe it will be a springboard to anybody listening to find those things in your own life and I would love to hear from you if you found on those minimum effective dose. Things that you still do all the time in your health. That have made a big difference. I would love to hear those from you but definitely don't just follow what I do. Use them as a starting point for your own research your own health and if you stuck with me this far first of all thank you. It's an honor to have shared this time with you and I hope that you will consider just taking a couple couple minutes to leave me some honest feedback on whatever APP or device. Used to listen to podcast so that I can improve. Hopefully maybe I talk too fast. Probably dead when I get into signs ends I get really excited and I talk way too fast But your feedback helps me improve and it also helps the algorithm helps other moms and other people find this podcast and listen as well so as always thank you so much for sharing your time which is one of your most valuable pressure treasured assets with me. Today I'm so grateful that we got to share this time together and I hope that you will join me again from the next episode of the wellness on the podcast. If you're enjoying these interviews would you please take two minutes to leave a rating eating or review on I tunes for me. Doing this helps more people to find the podcast which means even more moms and families can benefit from the information. I really appreciate your time and thanks as always for listening.

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AMA #2

The Kevin Rose Show

1:13:18 hr | 1 year ago

AMA #2

"Everybody Kevin Rose here. Welcome back episode of the Kevin. Rose show really excited do my second ask me anything. I want to say first of all. Thank you to everyone that submitted midday questions to my instagram account. I got probably. I'd say between five hundred and six hundred questions so I couldn't get them all but we highlighted a few of my favorites here and got through quite a few actually because we do a rapid fire at the end for this episode. I wanted to a couple of things. One tell you to call me up on at at Kevin Rose on instagram. And the second thing. I'm excited to do this episode with Jason De Filippo. I've known Jason for a very long time now and we were old school web two point. Oh geeks back in the day Jason. Also Edison's podcast and he's also a podcast host. If you haven't heard his show you want to check out grumpy the old geeks Jason is have you on the show man good to finally get together on a show at some like taking awhile. I know dude. We have been friends for. Do you remember we first met. We first met I think it was right before you got funded for dig because I you said something really nice on. TV about technology. And I was like employees eleven at technology and I saw you lucky cat or black cat. Black Cat yeah. In San Francisco came up and said Hi and then it turned out. We live like two blocks away from each other and the rest is history which was actually a bad thing yet. It was a bad as we end up becoming drinking but his back then and we were pretty young and foolish and consumed a lot of beer. Together we were pretty good drinking buddy. That's for sure that's right that's right. There's some good stories in there that we shall not talk about. Nobody will ever. We're here though that's right so yeah I'm excited to do this with you. Thanks for agreeing to come on and help me out with some of these questions because It'll be nice to have someone to chat with him about the last time I did one. That was Kinda weird when you do those. Ama's and you're the only person sitting in the room. So yeah it's a it's cool to to have you on the show to excellent excellent excellent. Well shall we get started. Let's do it. Do you have any advice for a recent college graduate stepping into the startup world. Yeah absolutely I mean this one is something that ad I you know. We all land in that. I kind of GIG straight out of school or in my case I dropped out of school. I think he dropped out to right. Yeah I I mean. I went what to school for photography. And just Kinda bounced into computers on my own. So I learned everything myself but Yeah you're all self taught on the on the coding side and remember that. Yep You know oh I think that in the early days. Don't think of this as like okay. I I'M GONNA work my way up in NBC's Eeo in in five years. I think it's more about doing excellent work. It's it's about making friends You know these friends will eventually you know go off to start other. Companies joined other businesses. And when you have those relationships ships that's going to open up opportunities future companies in really. I would say these first. Five years are all about networking and improving your worth and being take on any task so whatever you do do it at the highest level and don't have this attitude where well that's beneath me. I mean you really really have to get scrappy and to show that you're willing to take on anything and when you do that and and you do it successfully. You know the people in charge. If you're working on a good organization we'll start to hand you tasks tasks that are you know more more challenging and that will eventually lead to promotions and other things but yeah definitely making friends in in. Doing excellent work would be my by the advice. What's your take on specialization versus generalization in a start up? Well I guess it really depends on if you had gone to school for coding. When you already know I'm GonNa be in this particular department? If you're someone like me that had taken a little bit of code but also I love to do. I was Doing some early display ad stuff. When I first got started in kind of tracking down our of our conversion away from the you know the actual ad add source all the way down to the network that we purchased the ad out all way to converting to a shopping cart or cart? Abandonment rate I just loved excel and loved to jump into that so when I was at my first couple startups it was doing a little bit of everything Just kind of trying to see what what I gravitated towards and what I really loved so yeah I mean. If you're if you're a coder I would get serious about something especially given the kind of crazy demand for on the machine learning and AI side. I'm that's a no brainer to go into those very specific niche kind of industries early on because in five ten years. You'll be making some serious dollars in in those those fields. I know that when I was at Google I had heard that some of our higher end kind of AI. Folks were gosh was it was over. Four million dollars in total copy year for those types of coating positions which just insanity but it just goes to show you how few people at that time. We're actually doing that work. And it it was Is Very sought after in so they could command those salaries. But yeah I'd say if if you really don't know what's going on in any kind of like well. I think I like this but I am not sure. I mean when you're so early in your career you you can afford to go and spend three years to three years at something and in the end up bailing on saying like I just don't like this and then jump over to the the next thing so don't be afraid or feel like if you've gone down a path for years and I wouldn't say this even as an adult later on in life life you've gone down this path and you keep beating yourself up and you know it's not for you at an life's too short It's worth taking a few steps back to to move forward word. Definitely definitely and on the generalization side of things. I just want to chime in that. When I was at the companies I was always a coder but I got to know every different part of the business business? Just because it makes you a better coder because you know what the business goals are. You know what the marketing goals are and it helps you align what you're doing when you design your software and you throw out ideas for new features. It really makes you more valuable to the team. And it's not that you're GONNA have to go you know you're going to be right you know see. PHP Java script doing design work working all that stuff. Not that kind of generalization but just knowing having a working functioning knowledge of the startup that you're working in like try and get your fingers and everything because it's GonNa make you more valuable to the team in the long run. Yeah absolutely and even if like let's say you're a engineer and you eventually want to make your your way to the management track. You're going to have to have those skills anyway way right because if you're managing other engineers part of your responsibilities not only obviously managing that team but then also kind of working with other related teams you know the marketing departments the the CEO on the other organizations internally to to fulfill that vision. So you're gonNA need to have those those skills all right moving on. How often do you meditate? Yeah I mean that's changed quite a bit over the years I would say that Initially I kind of did it to on a more prescriptive kind of the thing where I was meditating to relieve anxiety and just kind of using it because I was going through something in life where I felt like meditation would help me me and then you know later I realized that that's actually the worst time to meditate. You Really WanNa have a habit and build up a practice practice so that you don't even get in those situations to begin with and so for me that that looks like at least and this will seem like a very short amount of time. Yeah but at least ten minutes Sometimes twenty minutes a day but the key here is ten minutes every single day so treating this like something that cannot be skipped tipped. Everyone can find ten minutes. I don't care how busy you are but just making sure to keep up that that daily cadence so that it is a part of your life and that yeah well those benefits will compound over time And I I think it's a it's all you really need. I I was I doing longer for meditations but then you know after when life all of a sudden it hits from a different direction you realize i. I don't have time to sit for forty minutes a day. I was doing twenty minutes in the day and tournament tonight and then all of a sudden an one one of those falls off and then all of the second one falls off you know like well I gotta go meet a friend for dinner tonight. So I can't do in. You're not meditating at all so yes sticking working with a daily practice that you you promise to yourself internally that you just will not move are sacrificing for anything else And during those ten minutes I think is the key. How is is your practice changed from when you didn't have kids too when you had kids? Is that when it started to fall off well. My practice has changed quite a bit in that of study with a bunch of different disciplines over time I was very lucky to live across the street from the San Francisco Zen Center when I moved over on page street there and I would pop in and an actually took my first training and meditation With the Zen monks there and learned about Zaza and all the proper ways proper to sit in the how you would enter the temple and like all these like very formal things that they have when you practice Zen so I was lucky in. That was an hour long meditation that I was doing there seated but thin one. The APP started coming out. So you know head. Space launched in eventually come came out. It started just practicing at home with a cushion there and I was moving to twenty minutes a day. I think is pretty much where I was at the night started. Ti studied TM Meditation which is a form of mantra meditation. They recommend that you do twenty minutes in the morning in tournaments tonight. That's very mantra. Meditations a very intense thing. It's like It's it's different than the than the zen or or more of a pasta kind of with my infamous based meditation and more recently. I've gotten serious about that. Mindfulness based style. I think Sam Harris has a fantastic course but it's the fifty day ten minutes a day course on the pasta style meditation. I fear that a lot of the meditation APPs. Oh concluded the one that I most recently worked on. They're great for an introduction and a lot of them are really great for prescriptive stuff so I have a fear of flying. I'M GONNA take a fear of flying pack and things like that but they don't go really elite really deep for people that want to take meditations seriously. So that's the one thing I really loved about Sams Course. He really is for meditation for people that want to go. Oh a little bit deeper. If you could call yourself ten years ago and talk for one minute what would you tell your younger self. Oh Gosh that's a difficult one so ten years ago for one minute. I think I would say that. Not a single person on earth. Has Everything figured out you know quote quote unquote everything figured out. And there's no such thing as figuring out life believing that you can crack the code or figure it out it's just gonNA cause anxiety because is you're constantly trying to figure out something that is just too dynamic to be solved once you surrender to that idea then you could finally just exhale a little bit and Lecco and you're actually a lot closer to peace and balance that if you're chasing something that's just impossible in Jason. I'm sure you're in. The same boat is like we've bumped into living in the bay area billionaires running very large tech companies you become friends with these people and everyone from the outside world looking in. What's it's eight man? They have it all. They've gotten assistant they've got to nannies. They've got you know all of these things. They drink. Whatever wine they won they fly on private jets? And I and you meet these folks in realized that they're in the same boat that were all in like none of us are ever going to figure this out. There's always something that what happens. That occurs that when you think you have it figured out life. Just toss the upside down. I had a buddy of mine that sold his company to fit bit and he had an offer and it is you know somewhere around thirty five or forty million dollars. And as he was going through this process inciting the docks he gets hit with stage four non Hodgkin's lymphoma cancer. And it's just like you know that that's life that's life and thankfully he's doing fine now. He's in full remission but it just goes to show you that this is to dynamic when you can release and let go of that chasing that thing that you will never obtain. It gets a lot easier. It's funny talking about the people that we used to know. That made it super big. Those people seem to be a lot more miserable now than when they when we used to hang out and have fun. It's Mo Money Mo problems really is kind of thing. So here's the thing. I've seen a handful of friends that are now billionaires that I I knew we all hang out with when we had two pennies to rub together and every the asset. You acquire everything like whether it's a new car. It doesn't matter what it is. Everything that you take on has some type of burden right so so a new car would have maintenance issues that might go along with it or it might have increased premium for insurance which means you have to make more money than to be able to cover that insurance. It's like all these material Tiriac. Things are just adding mental burden. I sat down with a this kind of Zen tea master who I was studying T. He was teaching me a lot about different types of tea and he goes. He said to me. Do you want to know the key to life and is like Ria. Like let's hear sounds great. And he goes less keys and he pulls goes out one key that he had in his pocket and he goes. This is my one key he goes. It's the key to my front door. That's all I have. And it gets that that just like simplicity of not having a second house of not having another car of not going out and acquiring all these things but just he has that one key he lived in the most humble little small dwelling that and you know just has little tea collection. It was so at peace. I think we would all. Aw Love to be in that place at some point and it just material. Things aren't GonNa get you there. You know it's not going to create that that level of happiness. It's funny. When can you and I were hanging out in San Francisco? Almost everything I owned fit in my car that was by design time to go and living in San Francisco and being around rounded rich people. Then they got me starting to collect stuff and stuff and stuff and then years later I finally purged everything again and went back to my car. I got a bigger car but it was. It was much nicer nicer much. Calmer so I had the keys to my car and I tell you what letting. Go of all of that stuff that you have to carry around as Tyler durden would say the things you own end up owning you so true through moving on to our next question did you struggle finding purpose post dig. Yeah I think I definitely did. There was a point where air when dig kind of fell apart and our offer from Google and the very last hour they pulled the plug on it and we didn't have the acquisition Happen where I just was in total shock. And that then snowballed into product decisions and other things that we did. They just didn't make a whole lot of sense for the company which let ready to overtake us is kind of you know the biggest social news site that was out there but I I would say that there is certainly a good year or so where I was trying to kind of figure things out and trying to find purpose but what this whole thing did the whole collapse of dig would it did is it forced me into a better place by kind of force me into some introspection. It really forced me to acknowledge where my deficits were. And the things things that I didn't know that I had been trying to kind of cover up which pushed me more into lifelong learning and admitting some of my faults and becoming a more open person and then eventually got me into to meditation. So I would say that had that sale to Google gone through I was living kind of the crazy lifestyle back then. Back the DIG nation days and when dig was on on top and it was the idea of like you know it was a lot of a lot of drinking king in a lot of just like I can only imagine how I had that outcome and those dollars like where I might have gone and so I really really like the fact that why. Look back on that on. My cautious really forced me into a much better place because it forced me to pause and say well wait a second. I don't know everything and and I did screw up. And why did I make the wrong decisions and when you have to re evaluate all of that and you can embrace the fact that you were wrong and you can learn from those mistakes just really puts you in a better position long-term which I'm really happy about now so when I look back on my gosh. That was probably the right thing into have happened. I missed DIG nation days. I gotta say they were fun but man yeah. If you had lots of money you would have had lots of trouble. Yeah I mean you knew me back. Then it's just think of what the Reno show would have been like to we got. We got into enough trouble with no money so it's like we. We did me that on top of things so I definitely yeah I mean. Don't get me wrong. Like I love DIG Nation having host that show with Alex and doing all of those fun times it was. It was a blast but that was great on the entertainment side and fund side. But it what you didn't see is a lot of the the mistakes made at dig because I hadn't managed people before because I hadn't you know admitted that I wasn't a good manager because they've never looked to find a coach to help me learn some of these things. I did know You know that's the stuff that that I guess I'm more more talking about their but yet ignition was a blast. Yeah there weren't a lot of tools for people like you that we're starting their first technology company company back. That not like there are today. Because you're kind of at the spearhead of that whole thing with the whole dot com generation coming through that with entrepreneurs back that I I would say that one thing. I always respected about Mark Zuckerberg. I remember when he came by the office and he was obviously quite a bit younger than I am. And when we were chatting about how he was running his business and how he was starting to scale facebook and they were still really small back then he had so many questions and he was just so transparent about what he didn't know and I always respected them. Like wow like. He's just telling me like you know. I always thought there is kind of like a little bit of shame and admitting that you didn't didn't know something and I would say that. It might twenties and early thirties. That was probably my biggest fault was just not willing to admit to others in raise my hand and say hey I need. I need some help here and he was so good at that. So that was United didn't have that image for some reason in some reason he'd been coached to to really embrace. That which I thought was awesome moving on to our next question. Would you go in depth into your suicide experience. Yes happy to do so. So suicide been is the magic component of magic mushrooms. Not to be confused with Magic Mike. That's right not net definitely not magic Mike. Little different there so suicide and I definitely I was was curious about because Tim was telling me about it and he was saying that. There is a difference between a recreational dose and a high dose experience here so just to give you some context like people do. I've been with friends that have had mushrooms before and I had eaten actually in San Francisco Cisco I'll never forget it. I had I had a chocolate that somebody gave me the go. There's just a little bit of mushrooms and there you'll have fun inside like okay so I just ate the entire chocolate to I hate. I hate when people don't tell you like that right dosing for things like I ate the entire chocolate and I was in hell for like five hours hours. I I basically know until go outside so we stuck inside. ooh And he had the sentence setting was a write in. I felt like I was like hollowed out. I couldn't feel my heartbeat repeats and I had horrible anxiety and it was the first time I tried anything like that. And everything's moving their snakes and the carpet all cut and I just had awardable time so I had a ton of exotic I am never ever ever touching that again period and then you know jump forward another another fifteen years later. I'm talking like listen like there's high-decibel Siobhan thing where people go and you work with a guide and it's not a a thing where you dislike giggle in the park Really doing deep work. And they're doing it to cancer patients and people that are experiencing You know end of life situations where they want to be a little bit more at ease and at peace and people have had. PTSD so people coming back from you know with wartime trauma and And they're having great outcomes and you can also apply this to other things like you know. Everyone has their whole onion layers of different traumatic events. That we've all all gone through and mine was my dad. My Dad passed away and a lot of stuff was unsaid between the two of us he was a very much. Do as I say not as I do type. Father very verbally just disrespectful. My mother like verbally abusive for sure. Like it was a part of my my family family life every single day of my childhood which is a given thing that my dad would blow up get upset just trash. My mom verbally never abusive in the physical physical. But you know I would argue just as damaging right and it would really where my mom down on so many fronts up my mom being the good you know Christian mom. I did not want to leave him because he wasn't he wasn't cheating on her or anything like that. So you know that was a lot of of kind of I think I got a lot of just general enroll anxiety around that stuff and I would avoid confrontation up. Just a bunch of a bunch of things that were weren't good so my dad passes away a Mike. It sounds good. I'm going to go give this a shot so I go Meet with this person husband wife team we sit down and we Kinda whiteboard out the things that I want to go into so you sit down like okay. Well I want to talk to my dad. I want to like find out why he was so angry. One find out what still I'm still holding onto Blah Blah Blah so. We whiteboard all of that out set our intentions. We burn some sage in the room. Like it's a little bit of that action and I down this like liquid liquid version of suicide in and sit down on the ground you know takes twenty to thirty minutes kick in. Nothing's really happening. I'm just kinda talking like hey. Let's do some stretching Mike okay. I'm distressed down a little bit and you know they're everyone's kind of waiting for it to happen and all of a sudden I'm just like like the room starts like popping in color and just just like getting really intense where might hearing just becomes super crisp but also overwhelming like. It's turning on all these sensory sensory things in my body that is it's too much like it's like it's like you're on a rocket ship and I don't know where the rocket ship is heading. But I've hit three. Two one has happened and we are at blastoff and so they're like okay. We'll and this is very much different than the the much experience I'd had before because it's a like a five gram does so it's like you know five plus times the normal dose or more of what someone would do a standard kind of like hang out in the park dose. That's so it's a lot lot. It's a lot it. Had you ever done acid before zone. Never done acid okay So I was like okay. We'll let's They are like let's lay down so I laid down on the couch. and they put some shades over me and like you know like asleep mask type thing and then all of a sudden I close my eyes is indices fractionals. Come at me like these like beautiful fractionals and all these like different kinds of bending kind of morphing and changing kind of PSYCHEDELIC cadel type. Classic Psychedelic type experience And then that kind of passes and then all of a sudden I guess I really. It is hard to put into words because it is such a feeling that you have that that words just wouldn't do it justice but I would say that the best way that yeah I could I I was able to Verse a little bit of my childhood and not so much the moment to moment like a memory we have something but more like the feelings that had been layered on and stored in my body and in my brain so I could feel. These emotions is really really intense emotions and I could see. It was this combination of energy. That had happened from my father being that abusive in that way and I can kind of see it in like manipulated a little bit and then just let it go in when I was able to release let it go hours just like okay. I have the power our let this go and I started to like releasing like releasing like Oh and then you come out of it so then like you know you pop out for a second. Take a sip of water and I'm like Oh my Gosh Astros happening in when I came out of it for the first time my nose is just completely fill was not I have tears just streaming like my shirt is drenched inched from tears. I'm like Whoa what is going on. And like you're sobbing. You're releasing in letting go and I'm not the first one to say this but like so many people said it's ten years of therapy and a single session and then you close your eyes and you go right back in so that the mask is back on your back in that world and then I was able to see something that forgotten that was. My mom had told me that my dad's dad was very verbally abusive and so I could kind of see and feel feel the energy of my father and how that had come down from his dad and how was passing down to me and the beauty that struck me at that time was that this doesn't have to continue. I don't have to continue and let this energy passed down to my kids into my wife and seeing that I can release my father my grandfather and take these emotions that they had put into me but not act on them and let them go and pass asked him for them was such an amazing freeing feeling and I felt like my father was so proud of me at that moment and I felt like it was. He's like this bonding. I have with my dad that I was able to like. Let his energy pass through me and we kind of merged kind of spirits. In some sense I know. Oh this is sounding crazy if you've never done this because I would have what I've heard some these stories to from friends of mine before I had done it. But it was such a great transformation nation for me and when I came out of the several hours later I felt like there had been this huge burden that was lifted from me and it was just like a fantastic tastic experience. It's fantastic. Let you break that cycle. Yeah one hundred percent and address it and really dig it up you know because it you know we we all all will experience anxieties and different things and little ticks things that happen and sometimes where they come from. God had a stressful day at work. And then other times you just. I don't know where it's coming from right. You're like why am I feeling like this. Whereas why is building up and I was able to go in and dig out a lot of that stuff that that had been this kind of little background processes that were just running? That I didn't wasn't he at the subconscious level and kind of flush those out. Let those go. Mif level just generally has dropped a ton in stayed with me in. Gosh has been four years since I had that experience and I still experience those benefits to this day. How long did the whole process take six hours or so? WHOA that's a good one? Yeah it's a it's a good. I mean it's work. It's not fun you know. When you're sitting there sobbing revisiting the stuff and having conversations their father and seeing the you know relationship with your wife and all the things you want to go into? It's a lot of work. How long did it take you to come down and recover from that? You know. There's kind of this beautiful afterglow. The last few days afterwards and you sleep really well in a AH I would say that you know there was no kind of like druggy type feeling. I was very very clear to me that this was like a natural substance that came from a mushroom. I'm and I was back doing normal things the next morning. If somebody wanted to do this how did they go about it. Well first of all I WANNA make any recommendations for people in terms of what What dosage or anything like that to do you need to work with professional and I would say Michael Pollen's latest book on Psychedelics. It really goes into this topic in depth about how he was able to find a guide. Kind of What he looked for in his guides? I I would definitely say checkup. Michael Pollen's book look how to Change Your Mind in. That will be not only. Is it just a great for that information but he also covers a wide range of different psychedelics. Minia which I've never I've of ever tried. It's definitely my favorite Goto that when people ask me about this I I was pointing in that direction. Get down to some tactical stuff would love to hear about your to-do system system and how you manage work in life. And what does a typical day look like for you. Yeah so I Typical Day for me would be waking up at seven. Am I am on Zelda baby duty until the nanny shows up at nine. I don't eat any food. Initially saw going to have a cup of tea or just plain black coffee feed. Read the Kiddo. Do a little bit of playing with the you know the little one and Doria. My wife is working on the youngest one trying to get her up and so do a bunch of that stuff and then when the nanny shows up I'm able to go to work and I have an office podcasting out of downstairs in my house here in Portland Oregon for me. Every day is a little bit different so I do receive a lot of pitches on a you know. fulltime venture capitalists adventures. We look at an early stage startups in in kind of seed and series as startups Like I mentioned before my interests are along the kind of longevity and biohacking side also consumer Internet I looked a lot of the cryptocurrency elit related stuff so deals will either get sent me. Send me internally to checkout or referred to by other entrepreneurs in its doing meetings like just before this call. I I did a meeting with the founder and We wind up about his PRI- but he's trying to do how much money is looking to raise things like that and then I would say I Stay I continue to say facet if I don't. I always try to get in some type of gym activity so I either. I don't have enough time to do like full gym. MHM sessions so for me it is cardio and Sauna most days and then I'll try and do weight training three days a week. These are kind of non-negotiable able. I don't move them. I always make time for this. And it's nice when you really don't eat breakfast at. You'll do find some extra time there so I'll go and do new cardio it's it's pretty awesome do fifteen degree incline which is really steep. Max that most treadmills go and I'll walk at one point six and then I'll have an IPAD as well so that means I can listen to an audio book or I can go and actually do some work or if I need to but after about an hour for which is what I aim for. I'm drenched drenched in sweat. Just in look my apple watch burned about three hundred and fifty calories and it's great and then I'll jump into the Sauna and do a twenty minute sauna session. Just because the all the data that around Saana usage points to twenty minutes being kind of the sweet spot at around one hundred seventy four degrees Fahrenheit ID one eighty and that'll take quick shower and then by that time it's normally like one something. I typically have hit my successor. Eighteen hour window for fasting. I'll then have a A vegetarian or Vegan lunch and then I am not vegetarian Vegan. But I was just trying to do that and then when it comes to dinner I will do. More of you. Know Meat meat-based proteins things like that and then come back to my computer and some of the work that I have to do is round either podcasting or it has to do with Research in general Paying attention all the Trans reading all the latest cryptocurrency news. And just seeing what's going on so visiting sites like tech and just I really kind of keeping a pulse on everything that kind of holistically in the tech industry what's happening so understanding all the different areas. There's some that I avoid. I don't really care a lot about the BB kind of enterprise world. So I don't track that closely but if it's consumer facing there's a good chance of you talked me in the afternoon and there was some big story. I'm pretty well read up on it so that I'm just always keeping up with that stuff and then you know when it hits five o'clock I try to bounce bounce out my daughter's up for another couple of hours and so I spent some time with her daughters and then You know we'll do bedtime routine and bath and things like that that and then yeah after that dinner with. My wife tried to do early dinner so I can start the fasting early and just the data around eating and early dinner. Leads is to better. Night's sleep is great. Try to not drink too much alcohol. You know for me. A couple of glasses of wine is plenty go above and beyond that. It's it's always a crapshoot in terms of how I'm going to sleep and the Jason you and I have traded biohacking supplements and things for for that. Oh I didn't mention any myself months. I think we have a question about someone's coming up later you too though so I can go into that later. But that's a typical day. What's your favorite T.? And would you ever go caffeine free. Favorite T I will say that. I'm drinking a lot of Japanese essentials now. I like the really grassy green teas so if you can find high quality organic Japanese censure that's probably your best bet I don't have any places to recommend in that sadly I actually go to Japan At least once a year and I always get my whole Phil when amount. They're always bring back a little miniature backpack worth of tea when I'm coming back so I don't have a push recommend that said if you want long. Tease Red Blossom T- based out of San Francisco Cisco they saw online by far the best importer of really high quality. alongs that are out there. They also do some green tea's as well mostly Chinese though which are fantastic fantastic? And they're they're sourcing really high quality in terms of Macci. I'm an investor with Dr Andrew. WEIL MACHO DOT COM. Andy is Really good friend. And and he travels out to Japan and buys the absolute best macho on earth the ceremonial grade. Masha from very very small tea. Producers and not industrial grown macho done the right way using ancient techniques like this is legit Staf it's expensive but without got a doubt much dot com. That's the Best Mata which if you want to consume the entire plant which gate has a lot of health benefits? That's the way to do do it in. I obviously get my macho from there. So how would I go caffeine free. I'm going to try it actually. I'm going to try it in January. I'm going to go completely caffeine free for one month in to see what happens to my sleep just as a little hack. I'M GONNA have to taper off though feeling. Oh Yeah because I'm worried about headaches all the other stuff so yeah it's it's easy to do you. Can you can do it like over. The course of a week is a long time to do it. I've been off a caffeine for three months and I just got back on it and it took me about a week to get off it and I skipped all of the headaches every today I would for my tea in the morning. I would just knocked down. The Caffeine Level Tiller was basically zero and then I would have some herbal tea. I still had my teague and you know just the the the physical part of making the tea and going through it so you don't lose that and then I just stuck with herbal teas for three months and just went back on it so I have faith that you can do it. I'm so so have you noticed that your sleep has improved. No so it didn't improve when you were doing. No Caffeine No. I found zero benefits for being off of cat. And Yeah get back in. That's what I mean it's like the mornings were harder. I definitely found the mornings harder. Like I like to get up and go to the gym and get all my stuff done because I get up at four in the morning and I I like to have that boost at five. He's always waiting hour before caffeine and I found when that was gone. It just made the mornings so much harder even if I woke up perfectly because I have a an H.. Sleep bed the tracks my sleep and I get sleep reports from it. I'm sleeping fine. There was no change in in my sleep whatsoever and I just found that the mornings were actually harder So so I said I said screw it went back on it. You crazy as I was I had heard recently a guest that I have my show. I'm sure remember Matt Walker. I forgot to mention that. You also editing. All My podcasts. People should know that as well so Matt Walker He he was talking recently that AH turns out obviously. Caffeine has a benefit in terms of alertness. And kind of waking up and getting you going but one of the reasons that people wake up in the morning or they have like historically has been that when the special you're sleeping outdoors when things start to warm up when your body starts to warm up you kinda naturally rise and one of the benefits of having having a hot beverage whether even if it's just decaffeinated tea in the morning is it Kinda warmed up internally which will get things kind of firing up and starting to to function and ramp back up in terms of the different like levels of form owns and a whole slew of different things so it looks to be that. Obviously Caffeine is GonNa the be the GO-TO winner in terms of Best Bang for buck in terms of getting that jolt. But if you're just looking for a little extra wake up you don't. You could just having a herbal tea in the warmth will help as well. It does do that. I I have a feeling that my sleep didn't change because like I said I have an eight sleep bed so when I go to bed at night the bed is cold and Like about an hour before I start to wake up. It actually warms the bed right and in warms my body up so when it's time to wake up I'm already warm and ready to go. Yeah I I love that. Yeah the thing is so good man. It is so have a chilly pad. The does the same thing so I am with mine. I can dial in exactly what temperature I wanted at any point in the night. Yeah so I I have it ramp up before I go to bed and like when I get in bed. It's nice and warm and then it goes all the way down to where I'm going to get the most deep sleep in the ramps me back up just before I wake up in the morning. It's pretty cool. Yeah that is the way to go. I mean you haven't lived until you have one of these they ask. If they're they're amazing they're not cheap. But it's like you know asleep. Deep is so important definitely worth the investment. Yeah just the extra productivity you get back from. Not being groggy morning you will earn it back you know in in no time and also for a lot of these things you can turn off your house. AC in the summer and you actually save electricity. Because you don't have to cool the whole house because you can just cool your bed. Yeah and just have your heater turn on like when you get up in the morning or your. AC turnouts agree point. So you can you can save. You can save a lot of money either way. That's awesome yeah these are these are awesome devices are are you. Are you a fan of that bed. Because I haven't used that that bad yet. I love it I actually have two. I would've bought another way. It's the it's the mattress right. It's a whole on fallen mattress. It's basically a memory foam mattress and the unit wraps around it. So you've got kind of this waffle coil. It is attached to the bed so it's probably like yours as well as just a lot of water tubing writing with a little unit next to it with a you know a heater in a cooler next to it and what's it called again the pod by. Ah Sleep is the one. I have. Okay sweet yeah. I'll check it out there amazing so we're talking about supplements before we have a supplement question. What lion's Mane Supplement d you use yes yes a lion's mane mushroom really good for cognition? I typically wom growing them backyard although they haven't come out yet this fall also. I'd probably be springtime when I actually get some to pop out of the logs but if I can't find them locally and oftentimes can because being in the Pacific northwest I if you do ever find lines in the grocery store you can find more that whole food style stores just cut it up in a thin like quarter-inch kind of like slices you. You can dry roasted meeting no oil and then it'll get all the you put it in a pan and it'll kind of Just shrink down a bit because although natural water evaporates rates then you can add some oil or butter and a little bit of garlic and salt and pepper and tasting lobster. It's amazing so oh man really he sounds good. Yeah it's really good really healthy mushroom for you. So if I can't do that there's a company called real mushrooms Which I communicate with the founder of a whole slew of different times and they were also analyzed? Recently at a website that I really trust called consumer lab that basically Consumer lab is a really awesome little hidden website that they are independent. Third Party lab that comes in and they look at pretty much everything in terms of like you know everything from vitamin supplements supplements to protein. Powders to you name. It mushroom supplements and then they come back and say these are the ones that are most pure these ones contain You know ladder. They don't so they are looking at all the the integrity of the product. So I've learned a lot there on which brands to avoid and which ones you know actually contain a lot of the sometimes. It's not even bad things. It's just like they're reporting five hundred milligrams in the bottle on. It's only two hundred twenty. You know like little things like that. You should be aware of Just because this is such an unregulated regulated industry but anyway real mushrooms is named the brand. They sell an Amazon. I've talked to the founder of buying cheese shared with the photos and like I said they were analyze has recently and it came out really positive. Zoe's they're using the entire mushroom so a lot of these brands that you have to be. I don't know some people claim claim that a lot of the benefits actually happened in the fruit body which is like the main sprouting piece of it and then other people claim that it's actually in the my see Liam. Am which the stuff that you really can't see where a lot of this happens like you know at the base of of the actual mushroom. And I would say that I am torn in the science. That I've looked at so for me. I I want to have something that has both an real mushrooms Does both give you the my Salem and the fruit body all combined in once you're getting the full spectrum which which is always a good thing so that's why he's them in. What other supplements are you currently taking so I take a prescription supplement called met foreman? It helps helps regulate glucose levels but it has been linked to reducing the risk of a whole slew of different cancers extending life in humans which is amazing thing so I take A gram of Metformin Day extended release. Obviously you have to get that through your doctor and talk to them about all that good stuff. I also take I know that hat because of my genetic polymorphisms I've taken my twenty-three meet stats. You can actually if you do a genetic test at twenty three me. You can export that data and you can take it into some third party tools to analyze that data and then tell you based on your genes which supplements you should potentially be trying. And so I used. He's found my fitness doctor. Rhonda Patrick Website for that. You could take your expert at twenty three may drop it in. There should run a report and then you'll understand at least what you should be paying attention to so for for me. I'm a bad a poor absorber of choline. So that means I need to eat. More things like edgy joke and sometimes supplement with choline as well and also I. I realized that I have the MTA Jaffar genetic mutation which means that I am a poor absorber of a vitamin so I need them in the methylated state which means that I use The Mega Foods Multivitamin which I love and it's formulated by. Someone called Dr Low dog and she uses Macedo vitamins in that in that food. So they're going to be more bioavailable for me the beautiful thing about this stuff though is we're getting to the point where you go in take a look at your twenty-three me and you're like okay. Well it says that I have this genetic mutation that could lead to higher homocysteine levels which is known to be a bad thing thing for cardiovascular disease and dementia and things like that then you go get your blood work drawn and you're like oh Yup sure enough. My homelessness teen is much higher than it should be eight. which is I'm telling you my exact case here and then like okay well? According to Rhonda's report I should be taking methylated full eight and and other vitamin so I go in supplement with lady full eight and B. Vitamins and after three months going gear. Blood work done again and you can see that my home assisting has gone down other things that her report uncovered me was like. I'm I most likely have low B. D. Vitamin D in. So I go and check my blood and sure Enough Avenue D okay. So it's like this kind of count cat-and-mouse game of does this actually apply to me because sometimes you can have a genetic polymorphism and it doesn't actually show up in your blood. See it's not really an issue for you even though you have it 'cause genes are turned out to be really complicated in and just because you have a polymorphism doesn't mean it's actually actually active. So what you do is you just look use it as a template then get the blood work done then supplement and then go back and kind of rinse and repeat and do that until you fix things. So Oh that's been a big big thing in a fun thing to do over the last five or so years. Is that process getting back last thing. Real quick I'll hammer out the things I I take creating everyday about a gram and a half of it not because I want to be off because of the brain benefits that it offers. I take a vitamin D. Obviously the and without a take K.. Two which is important to get with Your D. I take the Maltese. Let's see I got the metformin down there and I think that pretty much about it. I do every once in a while. Take Turmeric like a couple times a week for inflammation. I don't do it every single day and same thing with mushrooms and things like lion's mane deny pulse that stuff where I'm doing it. You know randomly like a couple of times a week so it's not something a half to have him me every single day. Those Dr Low dog. Vitamins are awesome. I take take the mega food. Multi Ferman forty plus is. I'm an old guy. Yes and that thing. That thing's great also Their tumor is really good. I think Doctor Wyle was on your show and he recommended the the the mega food. I think it's to mark for whole body. Yes yes I. I'm a fan of of mega foods. I love that they really show you all the farms that they get everything thing from. And you know a Multivitamin as good as I back in the day I don't know if you remember multivitamins but like you know you go and you buy one agitate average drugstore or they're most likely going to be ninety nine point nine percent of the time it'd be synthetic vitamins and when you take those you get that really horrible nausea give or take a vitamin on an empty stomach. Do like the the old centrum make me sad for like half the day. I know it was brutal so basically these were made from whole food ingredients and I can take them on an empty stomach with no nausea whatsoever. And they're just awesome company. I have no affiliation with vitamin companies. None of these things I mentioned today. I have any the type of financial affiliation other than that Macho Dot com which already mentioned but yes so I I just I just love that. The PRESI- quality product moving onto some some tech. Can you please explain how you go about buying bitcoin. Or other crypto in small amounts yeah. I think that there's a couple places to do it. I would say the three three that come to mind are obviously coin. Basis the biggest one out there. And they're gonNA have most of the the kind of major cryptocurrencies. Is there out there and so you can buy very small amounts of bitcoin. You know fractional coins right there and then you can send them to a vault there air which kinda takes them off line so there's no worry about being hacked or anything like that so that they were ever breached like your coins are actually start off line completely safe. I liked coin base for most things I would say the does require you know setting up an account. Then how do you get money in there and all that good stuff if you're just looking to play around square actually has a fantastic app the square cash APP and they allow you to buy bitcoin directly inside of there. So I've had some friends where you're sitting at a dinner table in your splitting putting up a bill and you're like okay. It will fifty bucks sent him square cash and they just go and just like instantly converted over to bitcoin directly inside of the square cash APP. I really I love the work that that square is doing. I think Jack is is really doing a great job embracing cryptocurrency in also kind of providing an avenue for are you know all of the unbagged people out there. That don't have bank accounts. Let's just say for example. I will every once in a while. We get a babysitter to watch the kids. We pay our babysitters Square or cash. They can then in two seconds. Just get a debit card from square and have instant access to their cash. They don't have to have a bank account or anything like that. So it's a it's a pretty cool world in in tool that at square as has built. That's pretty cool. I didn't know you could do that. Yeah it's awesome and also Another stock trading one that is free stock trades. The square is going to do that now to But Robin Hood is another one. That does a bitcoin related stuff. Next question I'm turning thirty. Yikes any advice based on how to make the most of the next decade. Yeah that's a great one. I think you've got us off to a rough start our early thirties. I wish I wish we'd that'd be listening to this. podcast like this or something. Yes stop drinking now exactly. That's a great win. There you go boom in the show. Yeah and that's that's a huge obviously. Take your health seriously seriously. Also I would say now is the time to find employees your gaps and admit to the gaps. You have if you can't out and if you can't spell were shit like now's the time to figure that stuff out of you don't know excel like now's the time to take a class on it. You know you'll know where these areas are like especially especially if you want to be an entrepreneur like never built a Peon al or you've never you don't know anything about bookkeeping like it's a great time where your brain is still really release still sponge like and you can go in and learn these things. I would say that. Obviously it's never too late for any of this stuff but in your early thirties is a great time to say okay. I'm entering the serious stage of my career. I'm kind of starting to figure things out. Let's fill those gaps and now you can step into bigger career roles whether it's starting something on your own or you know kind of working your way up a certain organization I would also say don't fall victim to the sunk cost fallacy. You're in in a place that you Kinda don't like just cut Bayton run because I stayed in tech for probably ten years longer than I should have and and it wasn't making me happy anymore and now for the past seven years I did something completely different. I'm in podcasting now. It talking to a microphone day night and day from programming and I have never have been happier and I wish I would have made that change years before I did so. Just don't hold onto things because you've got an investment in look for things that are GonNa make you happy. Yeah Jason. That's solid solid solid advice like I should have mentioned that as well. That's a there's so many people that they they get to this point in their life and the like wow. I spent all my days in college going down this path and you know I've put the last like five seven years into this career and it's like you'll know internally at this point right when you're thirty thirty you know. Is this something I want to spend the rest of my life doing. And if it's not like he said cut bait and move on it. Now's the time you know all right. We're coming to the end here so we're GONNA do some rapid fires I up. What guest has had the biggest impact on your everyday life? Yes Oh Matt Walker for sure if that is my most popular episode of the podcast. It is it's still continues to grow people passing around. It's all about sleep in the importance of sleep. And so if you don't take sleep seriously or you haven't heard this episode go back. Check out the Matt Walker podcast show. I think you'll really enjoy it. What are your current favourite biohacking tools? Sauna Cold Exposure Continuous Glucose Monitor. Honor those are the three if you WANNA learn about the benefits of Sauna and cold exposure type in Sauna Rhonda Patrick pdf and she has a great article. Michael both unsown and cold exposure to separate documents You can pull them up. She references a