00:00:00
We are being bombarded with disrupting
00:00:02
chemicals. A lot of them, they're in art
00:00:04
products.
00:00:05
>> Okay, let's go to my kitchen. Come with
00:00:07
me. So, this is my fridge.
00:00:09
>> So, the first thing I notice is this,
00:00:10
cuz that's like the worst.
00:00:11
>> Can I get a bin bag?
00:00:14
>> This is made from recycled electronics.
00:00:17
>> What about this?
00:00:18
>> This is a problem also.
00:00:21
>> And this?
00:00:22
>> Ding, ding, ding. This is great.
00:00:23
>> I'm going to do utensils next.
00:00:24
>> Heating it up. The plastic is getting
00:00:26
into your food.
00:00:27
>> What about a receipt?
00:00:28
>> That's bad. that's covered with BPA and
00:00:31
study in adolescent boys showed that it
00:00:33
was associated with a 50% reduction in
00:00:36
testosterone. And then this is one that
00:00:38
people often miss.
00:00:40
>> The biomedical scientist and anti-aging
00:00:42
doctor Rhonda Patrick is back.
00:00:44
>> This time she's talking about health
00:00:46
optimization, maintaining peak
00:00:47
performance
00:00:48
>> and the environmental toxins disrupting
00:00:50
your body.
00:00:50
>> Dr. Rhonda Patrick, let's talk about
00:00:52
something that I've never heard of
00:00:53
before. Peak span. What the hell is peak
00:00:55
span? So it's essentially being within
00:00:58
90% of your peak function. For example,
00:01:01
muscle mass, bone density that kind of
00:01:03
peaks around 25 years old and then they
00:01:06
kind of steadily start to decline.
00:01:08
>> You're joking.
00:01:08
>> And the same goes for cognitive
00:01:09
function.
00:01:10
>> So I'm on the way down.
00:01:11
>> Yeah. And I'm definitely on the way
00:01:12
down. But we can do things in our life
00:01:14
to help maintain that peak span. Like if
00:01:16
you exercise 5 hours a week, do some
00:01:19
highintensity interval training in there
00:01:20
and you can reverse heart aging by 20
00:01:22
years. And then sleep very very
00:01:24
important for preventing your immune
00:01:26
system from aging rapidly. And then
00:01:28
another thing that you can do that's
00:01:29
really important for brain aging is this
00:01:31
is associated with a rapid decrease in
00:01:33
Alzheimer's disease risk. But what I
00:01:35
really want to talk about is
00:01:36
intermittent fasting supplements and
00:01:38
being sedentary.
00:01:39
>> So I want to talk about all of that but
00:01:41
we've got to talk about this in my hands
00:01:42
at the moment.
00:01:43
>> So if you have this it's going to double
00:01:45
your risk of early mortality.
00:01:46
>> Double your risk.
00:01:47
>> Double.
00:01:48
>> Okay. So talk me through this. I want as
00:01:49
much detail as possible.
00:01:51
This is super interesting to me. My team
00:01:53
given me this report to show me how many
00:01:54
of you that watch this show subscribe.
00:01:55
And some of you have told us according
00:01:57
to this that you are unsubscribed from
00:01:59
the channel randomly. So favor to ask
00:02:01
all of you. Please could you check right
00:02:03
now if you've hit the subscribe button
00:02:04
if you are a regular view of the show
00:02:05
and you like what we do here. We're
00:02:07
approaching quite a significant landmark
00:02:09
on this show in terms of a subscriber
00:02:10
number. So, if there was one simple free
00:02:13
thing that you could do to help us, my
00:02:14
team, everyone here, to keep this show
00:02:16
free, to keep it improving year over
00:02:18
year and week over week, it is just to
00:02:20
hit that subscribe button and to double
00:02:22
check if you've hit it. Only thing I'll
00:02:23
ever ask of you, do we have a deal? If
00:02:25
you do it, I'll tell you what I'll do.
00:02:27
I'll make sure every single week, every
00:02:29
single month, we fight harder and harder
00:02:31
and harder and harder to bring you the
00:02:32
guests and conversations that you want
00:02:33
to hear. I've stayed true to that
00:02:34
promise since the very beginning of the
00:02:36
Dio, and I will not let you down. Please
00:02:39
help us. Really appreciate it. Let's get
00:02:40
on with the show.
00:02:45
Dr. Rhonda Patrick, I am fascinated by
00:02:48
so many of the things that you talked
00:02:49
about and they're front of mind for me
00:02:51
at the moment because I'm a 33y old man
00:02:53
and I know from doing this podcast and
00:02:56
looking at graphs like this one, which
00:02:57
we'll talk about today, which I don't
00:02:59
think most people have ever seen in
00:03:00
their lives, that this is the age where
00:03:04
things might start changing direction
00:03:06
from here on over the next decade. And
00:03:08
there's things I can do to set myself up
00:03:10
now if I listen to your advice for the
00:03:13
remaining decades of my life to be
00:03:15
remarkably different. I'm playing with
00:03:17
this in my hands at the moment. It's for
00:03:19
anyone that can't see, you should
00:03:20
probably look at the screen right now.
00:03:21
It's a yellow blob of squidgy, slightly
00:03:27
disgusting material. What is this and
00:03:30
why does this matter?
00:03:33
>> So, this represents visceral fat.
00:03:37
It's something that most people haven't
00:03:39
heard of. Many people have heard of fat.
00:03:42
They know fat is bad, but they don't
00:03:44
realize there are different kinds of
00:03:45
fat.
00:03:46
>> There is visceral fat. And this is the
00:03:48
kind of fat that you can't really pinch
00:03:51
atapost tissue kind of fat, right? I
00:03:53
mean, if you opened up your body, you
00:03:55
could pinch it because it's deep deep
00:03:57
within your body. It's often referred to
00:03:59
as belly fat
00:04:01
>> and it's it's surrounding your organs
00:04:03
like your liver, your kidney, you know,
00:04:06
your intestines. This is a very deep
00:04:09
belly fat and it's very different from
00:04:11
subcutaneous fat. You can actually be
00:04:15
lean but have a high amount of visceral
00:04:17
fat. We call these metabolically
00:04:19
unhealthy people. So visceral fat, you
00:04:22
mentioned you're 33. The average 33 year
00:04:25
old male has how much visceral fat?
00:04:28
>> According to the data, it says roughly
00:04:30
1.2 pounds at the age of 30. And then
00:04:33
for a woman,.5 lb of visceral fat at the
00:04:37
age of 30. At 40, it's 1.7 lb for a man
00:04:41
and.7 for a woman. At 50, 2.2 lb for a
00:04:44
man, ÂŁ1 for a woman. And at 60, 2.7 lb
00:04:48
of visceral fat and 1.54 lb for a woman,
00:04:53
which is the highest risk for metabolic
00:04:55
syndromes at that age. But I mean, all
00:04:57
of them are pretty scary.
00:04:58
>> It is. And as you notice, the trend is
00:05:00
as you get older, you have a higher risk
00:05:01
of having more of it. 70% of women over
00:05:05
the age of 50 have a high amount of
00:05:06
visceral fat. 50% of men over the age of
00:05:08
50 have a high amount of visceral fat.
00:05:11
This visceral fat, for one, it's going
00:05:13
to double your risk of early mortality.
00:05:15
Full stop. That's that's you know it's
00:05:17
it's going to double your risk. Double
00:05:19
your risk. Double double. Visceral fat
00:05:22
is as I mentioned different from the
00:05:24
other kind of fat. The subcutaneous kind
00:05:26
of fat the atapost tissue kind of fat
00:05:29
>> in several ways. One is that it is
00:05:32
metabolically active. It is secretreting
00:05:36
inflammatory cytoines. These are, you
00:05:39
know, molecules that are signaling to
00:05:41
the immune system, but they're also
00:05:43
involved with damaging our cells. And
00:05:46
for this reason, people with a high
00:05:48
amount of visceral fat are 44% more
00:05:51
likely to get metastatic cancer. That's
00:05:54
cancer that's going to metastasize. Very
00:05:56
dangerous types of cancer. They're also
00:05:58
more likely, you mentioned metabolic
00:06:00
syndrome. This is a big big thing with
00:06:02
visceral fat. This type of fat is
00:06:06
constantly
00:06:07
breaking down triglycerides into free
00:06:10
fatty acids. It's constantly doing it.
00:06:12
>> What's triglycerides?
00:06:13
>> Triglycerides are how your body is able
00:06:16
to store fatty acids and fat and use
00:06:21
them for later, you know, energy, right?
00:06:23
So, they're constantly breaking them
00:06:24
down and using them. They're using these
00:06:26
these fatty acids. But typically what
00:06:28
happens in your body when you eat a
00:06:30
meal, you have your glucose levels go
00:06:33
up, right? Your blood sugar elevates,
00:06:35
your glucose levels go up and that
00:06:37
signals to the pancreas in your body to
00:06:38
make insulin. Insulin is this hormone
00:06:41
that plays a role in many things. One of
00:06:43
it is to tell different parts of the
00:06:44
body to take gluc glucose up like your
00:06:46
liver, your muscle, your atapost tissue.
00:06:49
Well, the problem is is this visceral
00:06:51
fat is constantly making those free
00:06:53
fatty acids. And so those fatty acids,
00:06:56
it doesn't it doesn't respond this this
00:06:59
we call it it's not really an organ, but
00:07:01
this type of fat doesn't respond to
00:07:02
insulin. So whereas the subcutaneous fat
00:07:05
will stop breaking down fat and using
00:07:08
fat as energy. It says, "Okay, look, I
00:07:09
have energy here. I got to do something
00:07:11
with this energy. Let me let me store it
00:07:13
for later use." Right? Well, that that
00:07:16
doesn't happen with visceral fat. What
00:07:18
happens is it just keeps going, keeps
00:07:19
going, keeps going. What happens is when
00:07:22
your visceral fat is metabolically
00:07:24
active like that, it is basically making
00:07:27
it where insulin can't work its job. And
00:07:31
so what happens is that glucose can't go
00:07:34
into your liver. It stays in your blood
00:07:36
system.
00:07:37
>> And you really want it to be stored in
00:07:38
your liver, right?
00:07:38
>> You want it to be stored in your liver
00:07:39
as glycogen to be used as energy when
00:07:41
you're fasting or when you're, you know,
00:07:43
physically active or when whenever you
00:07:45
need it, right? Also in your muscle.
00:07:47
same thing, stored as glycogen or stored
00:07:49
in your atapost tissue. Um, and so and
00:07:51
so none of that happens because insulin,
00:07:54
it's not able to to basically act on
00:07:57
your your your organs. It's there's no
00:07:58
signal. So no, nobody's getting the
00:08:00
phone call, hey, time to take the
00:08:02
glucose up. It's not happening, right?
00:08:03
So the glucose sits around. So what
00:08:05
happens is your body freaks out because
00:08:07
it's not good to have glucose sitting
00:08:09
around in your bloodstream for a while.
00:08:11
It causes a lot of damage, right? Mhm.
00:08:13
>> And so what happens is your body makes
00:08:15
even more insulin to try to
00:08:17
overcompensate. Your body goes, "Oh,
00:08:19
maybe that wasn't enough insulin
00:08:20
because, you know, the glucose isn't
00:08:22
coming in to the organs like the liver
00:08:24
like it's supposed to. So, let me put
00:08:26
some more out."
00:08:26
>> And for anyone that doesn't know,
00:08:27
insulin is kind of like the taxi driver
00:08:29
that goes and picks up the glucose and
00:08:31
takes it home.
00:08:32
>> Exactly. It's taking it home. It's
00:08:33
taking it back to the liver. And so what
00:08:35
happens when you make more insulin,
00:08:37
you're overcompensating in such a way
00:08:39
that now glucose really does get taken
00:08:42
up into these other organs like the
00:08:44
liver. And it so much so that it causes
00:08:48
your blood glucose levels to go down and
00:08:50
and you're crashing. And all of a
00:08:52
sudden, this is responsible for that.
00:08:55
You know, people that eat a meal and
00:08:57
they're kind of insulin resistant. They
00:08:58
eat a meal and then all of a sudden
00:09:00
they're crashing an hour later. We're
00:09:02
like, why am I why do I have no energy?
00:09:04
Why am I hungry? Right? Because when
00:09:06
you're after you crash, your blood
00:09:08
glucose levels go down. That's what I
00:09:10
mean by crashing. Um really f far down.
00:09:13
Not not normal levels, but like below
00:09:15
that. And so then your body tries to
00:09:17
overcompensate by going, "Oh, I'm
00:09:19
hungry. I need to eat." And so you start
00:09:21
to have these cravings for like energy
00:09:22
dense foods. And that's part of this
00:09:25
cycle of the beginnings of insulin
00:09:27
resistance. And so when I'm talking
00:09:28
about here with visceral fat, it causes
00:09:31
insulin resistance. And that's
00:09:32
essentially the take-home here by by
00:09:34
it's constantly metabolizing fatty
00:09:37
acids, it's it's stopping that taxi car
00:09:40
from going and getting the glucose. It's
00:09:42
it's not happening. It's not responding.
00:09:43
You're not picking up the driver, right?
00:09:45
And so you become insulin resistant. And
00:09:48
that has a lot of problems. One, it's
00:09:50
going to affect your immediate energy
00:09:52
levels. It's going to affect the way
00:09:53
you're feeling. And two, it's going to
00:09:56
make you more likely to become type two
00:09:58
diabetic because eventually your body
00:10:01
will won't be able to produce enough
00:10:03
insulin to bring the glucose in. And so
00:10:05
then you become type 2 diabetic. So that
00:10:07
is a big consequence of having this
00:10:09
visceral fat in addition to those
00:10:12
inflammatory molecules that are being
00:10:14
generated from this fat. It's just so
00:10:16
metabolically active. And that
00:10:18
inflammation that you're generating not
00:10:19
only does things like raise your cancer
00:10:21
risk by 44%. It also makes you tired. It
00:10:25
gives you brain fog, lethargy. When your
00:10:29
immune system is being activated by this
00:10:31
inflammation,
00:10:32
you're taking energy away from your
00:10:34
brain. It c it's a lot of energy to
00:10:36
activate your immune system. And so,
00:10:39
yeah. So, that energy is now going to
00:10:41
the wrong place. It's not going to your
00:10:42
brain.
00:10:43
>> So, you can feel you won't feel
00:10:44
cognitively as sharp and
00:10:46
>> absolutely won't just think about when
00:10:47
you're when you're when you have an
00:10:48
infection. Your immune system is very
00:10:50
active. You're fighting off a pathogen,
00:10:51
right? Do you feel like you're tired or
00:10:54
do you feel like you're cognitive
00:10:56
cognitively at your peak?
00:10:57
>> Uh yeah, I'm like I'm I'm out of out of
00:10:59
action for several days usually,
00:11:00
>> right? You're tired and your brain isn't
00:11:01
working. And part of that reason is
00:11:03
because your activation of your immune
00:11:05
system is sucking energy away from your
00:11:06
brain. And the other reason is because
00:11:08
the inflammation being generated gets
00:11:10
into the brain and disrupts
00:11:12
neurotransmitters and things like that.
00:11:14
So you're it's like a double whammy.
00:11:15
You're not your your brain isn't working
00:11:17
working properly. And so there's a lot
00:11:19
of people walking around constantly
00:11:22
feeling tired, feeling lethargic,
00:11:23
feeling brain fog, and they might have a
00:11:26
high amount of visceral fat and not even
00:11:28
know it. So typically,
00:11:30
>> looking at the data, I mean, most people
00:11:32
have too much visceral fat.
00:11:33
>> Most people do have too much visceral
00:11:35
fat. And typically a really high amount
00:11:37
is I would say a proxy for it would be
00:11:41
measuring your waist circumference. So,
00:11:42
like if women have a waist circumference
00:11:44
of 35 in or greater, that is a sign of
00:11:48
too much visceral fat. If men have a
00:11:50
waist circumference of 40 in or more,
00:11:52
that is a sign of too much visceral fat.
00:11:54
Ideally, you would go and get what's
00:11:55
called a DEXA scan. Now, this is not
00:11:58
something that's routinely done, and it
00:11:59
doesn't necessarily have to be done
00:12:01
unless you're that person that really
00:12:02
likes to go the extra mile and directly
00:12:04
measure things. That would be another
00:12:06
way to do it. You really want to have
00:12:07
below 300, you know, grams of visceral
00:12:10
fat. ideally closer to zero the better.
00:12:12
>> Me and my friend went and got a DEXA
00:12:14
scan done and the remarkable thing is I
00:12:17
weigh a lot more than him and I'm much
00:12:19
bigger than him. He's skinny but after
00:12:22
the DEXA scan they said that he had too
00:12:23
much visceral fat which I I thought vis
00:12:26
I thought you must be like big or obese
00:12:28
to have visceral fat but he's a skinny
00:12:30
guy and the DEXA scan said too much
00:12:32
visceral fat.
00:12:34
>> Yes, that's the thing. You know, I was
00:12:36
involved in clinical research for many
00:12:37
years when I was doing my post-graduate
00:12:39
training. And we were looking at
00:12:41
populations of people that were
00:12:43
metabolically unhealthy or maybe
00:12:44
overweight, obese in some cases, and you
00:12:47
would have someone come in that they
00:12:49
looked skinny, they looked like they
00:12:51
were metabolically healthy because they
00:12:53
weren't overweight. And yet all of their
00:12:56
biomarker data was showing the opposite.
00:12:58
Like they looked on paper, if you would
00:13:00
have shown me their metabolic data, I
00:13:01
would go, "Oh, this is an overweight
00:13:02
obese person." So these are these are
00:13:04
lean but metabolically unhealthy people
00:13:06
and a large percentage of that has to do
00:13:08
with an increase in visceral fat. You
00:13:10
won't even necessarily know that you're
00:13:12
getting higher amounts of v visceral
00:13:13
fat. It's not necessarily going to be
00:13:15
reflected on the scale. You know, you
00:13:17
mentioned maybe a pound, maybe a little
00:13:18
bit more. That's like daily fluctuation
00:13:20
in some cases, right? Like I mean I
00:13:23
don't know about you, but like I I can
00:13:24
fluctuate a pound from day to day for
00:13:26
sure. If you're talking about 500 grams
00:13:28
or less, that's not going to be, you
00:13:30
know, reflected on a scale either. You
00:13:32
might be going, well, what why visceral
00:13:35
fat? What's causing visceral fat? You
00:13:36
know, I mentioned age, that's a big one.
00:13:38
Hormones is a big one. Women are very
00:13:41
susceptible as they go through
00:13:42
pmenopause and menopause because
00:13:44
estrogen actually tells helps tell the
00:13:47
body how to store energy and it tells it
00:13:50
to store energy and fat in atapost
00:13:53
tissue, not viscerally. So when your
00:13:55
estrogen starts to go down during par p
00:13:57
parmenopause and then menopause, women
00:14:00
really start to gain a lot of vis this
00:14:02
belly fat. They gain a lot of the
00:14:03
visceral fat. Testosterone also it
00:14:06
doesn't tell the body how to store the
00:14:08
fat so much. It helps you burn visceral
00:14:10
fat. So men are a little bit more
00:14:12
protected when they're younger as well,
00:14:14
but as they age, of course, testosterone
00:14:16
goes down as well, and that affects the
00:14:17
visceral fat. But mostly, it's our diet
00:14:19
and our lifestyle that's really
00:14:21
affecting visceral fat. It's kind of
00:14:24
mind-blowing how quickly you can gain
00:14:26
visceral fat. Like there was sleep is a
00:14:29
big one. When you're when you miss
00:14:31
sleep, that is something that can really
00:14:33
you can start to store you can start to
00:14:35
gain visceral fat very quickly. Um there
00:14:37
was a study in healthy young men. These
00:14:39
men were sleep restricted. Typically
00:14:42
when sleep restriction studies are done,
00:14:43
you're you're looking at four hours of
00:14:45
sleep per night. So pretty severe. Not
00:14:48
out of the ordinary. I did many of those
00:14:50
college graduate school deadlines.
00:14:52
Definitely as a new parent, I mean it's
00:14:54
unfortunately drags on for months. So
00:14:56
these men were only sleeping four hours
00:14:58
a night for two weeks. Okay, these are
00:15:00
healthy young men, college age students.
00:15:02
Okay, young. They gained 11% visceral
00:15:06
fat after that two weeks, but not a
00:15:08
pound on the scale, but they had 11%
00:15:10
higher visceral fat after just, you
00:15:13
know, two weeks of not getting enough
00:15:15
sleep.
00:15:15
>> And they weighed the same
00:15:17
>> pretty much. So, it was the composition
00:15:18
of their body that's shifting.
00:15:20
>> Yes. Also, the visceral fat, like like I
00:15:22
said, you're not gaining pounds and
00:15:24
pounds and pounds of it necessarily. You
00:15:26
know, you're gaining grams and grams,
00:15:27
but like it's happening and and any
00:15:30
amount that you're starting to gain is
00:15:31
unhealthy, right? It's going to start
00:15:33
causing insulin resistance. It's going
00:15:34
to start, you know, causing fatty liver.
00:15:37
That's another thing. It does it because
00:15:38
it's around the liver. It basically the
00:15:40
liver doesn't know what to do with all
00:15:41
the fat. So, it starts to make and store
00:15:43
it around the fat. And so you start to
00:15:44
get this non-alcoholic fatty liver which
00:15:46
is happening now in like young people.
00:15:48
So sleep is one another major major I
00:15:51
would say lever for gaining visceral fat
00:15:53
is your diet quality and quantity. So if
00:15:58
you start to be in a caloric excess
00:16:00
constantly you can start to gain
00:16:02
visceral fat and that's also been shown
00:16:04
in studies. So, there was a recent study
00:16:07
that again was in healthy young men
00:16:09
given about 1,200 extra calories a day
00:16:12
and it was mostly from ultrarocessed
00:16:15
foods, right? I mean, they're 1,200
00:16:17
calories, so like Big Mac and a Coke,
00:16:19
Big Mac and fries, whatever, you know?
00:16:21
So, you're you're talking about almost
00:16:22
like an extra meal a day and from
00:16:26
processed foods, ultrarocessed foods.
00:16:28
For 5 days, they were given, you know,
00:16:30
this extra caloric intake. After that
00:16:32
five days, they started to gain visceral
00:16:35
fat. They started to have signs of fatty
00:16:37
liver after five days. And their brains
00:16:40
became insulin resistant. And this is
00:16:42
important. Yes. You
00:16:44
>> How many calories were they having in
00:16:45
excess?
00:16:46
>> 1,200 to,500.
00:16:47
>> In excess.
00:16:49
>> More than what they were usually going
00:16:52
to eat. Yes. Okay.
00:16:53
>> Yes. So, you know, it's a lot of people
00:16:56
are eating caloric excess, you know,
00:16:59
daily. They're not they're not
00:17:01
exercising and there's no energy
00:17:03
expenditure and they're eating more and
00:17:05
so they're in in you know 1,200. Now
00:17:07
this is the extreme end right I'm giving
00:17:10
you an extreme end because that's what
00:17:11
they do usually in in studies like this
00:17:12
because they want to get a significant
00:17:14
result but after 5 days they they were
00:17:17
gaining visceral fat their brains became
00:17:19
insulin resistant. So insulin is also
00:17:21
very important for the brain. the brain
00:17:24
is telling the body how to store the fat
00:17:26
and how to store energy. And when the
00:17:28
and when insulin is not able to to get
00:17:30
into the brain and have its action, then
00:17:32
you start to not have the brain tell the
00:17:34
body how to store this energy and it
00:17:36
ends up storing it viscerally. It's like
00:17:38
this default.
00:17:39
>> Do you know putting those two things
00:17:40
together, the thing I've noticed that
00:17:42
impacts my performance the most as it
00:17:44
relates to articulation, cognitive
00:17:45
performance, my ability to think is
00:17:47
those two things coming together. You
00:17:49
talked about sleep and diet. It's when I
00:17:52
h I eat late
00:17:55
>> close. It's when I eat close to sleep.
00:17:57
If I do that a couple of nights in a
00:17:58
row, I feel like my brain no longer
00:18:00
works.
00:18:01
>> Yes. Yeah. You know, obviously we all
00:18:03
have to like live our lives and there's
00:18:05
social things and it's fun to go out and
00:18:06
have a dinner with your friends or an
00:18:08
event, right? But it's not a good idea
00:18:12
to eat a meal, a big meal three hours
00:18:16
before, fewer than three hours before
00:18:18
bed. So, you want to stop eating 3 hours
00:18:20
before bed. And three is really the
00:18:22
magic number in multiple studies because
00:18:25
when you eat a meal, it is activating
00:18:27
your sympathetic nervous system, right?
00:18:30
That's the fight orflight response.
00:18:33
That's not what you want active when
00:18:35
you're about to go to bed. When you're
00:18:36
activating the sympathetic nervous
00:18:38
system right before you're going to bed,
00:18:39
let's say you eat a meal within an hour
00:18:41
of bedtime, you're digesting all that.
00:18:44
It's your sympathetic nervous system is
00:18:45
active. And even if you're sleeping,
00:18:48
it's not good sleep. It's fragmented
00:18:50
sleep. And so it's disrupted sleep
00:18:53
because you you need to be in that
00:18:54
parasympathetic
00:18:56
part of, you know, the nervous system.
00:18:59
That dominance needs to be
00:19:00
parasympathetic, which is the rest
00:19:03
restore. It's called rest and digest.
00:19:05
But I don't like digest because actually
00:19:07
digesting is what activates the
00:19:08
sympathetic nervous system. So it's like
00:19:10
the recovery, right?
00:19:11
>> So should I stay up then for three
00:19:13
hours? If I if I eat at midnight,
00:19:16
>> should I stay up till 3:00 a.m.?
00:19:17
>> No. No. You should just go to bed, but
00:19:20
don't do it on a daily basis, right? I
00:19:22
mean, the the key is the habit, you
00:19:24
know, the habit. And so, if you need to
00:19:26
eat something before bed, you should do
00:19:28
something that's light. Maybe a protein
00:19:30
shake with some almond milk, you know,
00:19:33
something that's not super heavy.
00:19:34
>> I've heard you talk about fiber.
00:19:36
>> Resistant starch does, interestingly,
00:19:39
seem to help improve sleep. And so, you
00:19:42
know, maybe some rice or a potato,
00:19:45
>> a little bit of rice or a potato,
00:19:46
>> some fries or something.
00:19:47
>> Maybe not a fried potato, baked baked
00:19:50
potato and then cool it because then
00:19:52
it's resistant starch, right? Because
00:19:53
then it's good for your your gut
00:19:54
microbiome.
00:19:55
>> Why?
00:19:56
>> It changes the composition of the fiber
00:20:00
>> and and you can cook it, let it cool,
00:20:02
and then heat it again if you like to
00:20:03
eat it heated as long as it went through
00:20:05
a cooling part.
00:20:06
>> Wow.
00:20:07
>> And then you can eat it. But that's
00:20:08
resistant starch. Resistant starch is
00:20:10
also in green bananas. very beneficial
00:20:12
for the gut and also for interestingly
00:20:14
for improving sleep. So things that are
00:20:17
really moving the needle to to make you
00:20:19
gain visceral fat or being in basically
00:20:21
being in a caloric excess especially
00:20:23
from refined highfat high sugar foods.
00:20:27
And then not getting enough sleep, move
00:20:29
the needle. Chronic stress is an
00:20:32
amplifier of it. So if you're constantly
00:20:34
having cortisol that's kind of stopping
00:20:37
the body from storing energy right the
00:20:39
right way and it's going viscerally as
00:20:40
well. I would say that amplifies
00:20:42
especially if it's like in the context
00:20:44
of being in a caloric excess and not
00:20:46
exercising. Alcohol is another one. If
00:20:49
you drink if you're excessively
00:20:50
consuming alcohol you're going to store
00:20:52
a lot of the energy that you're also
00:20:53
consuming is going to be stored
00:20:54
visceral. I mean you've seen the beer
00:20:56
belly right? I mean that's like a thing.
00:20:58
It's visceral fat. It's it's not beer.
00:21:00
It's visceral fat. So alcohol is another
00:21:03
one. In terms of losing visceral fat, I
00:21:06
mean the good news is is that you can
00:21:08
lose it quite easily and quite rapidly.
00:21:11
I
00:21:11
>> was going to say parents have a hard
00:21:12
time because you're naming those things
00:21:14
about like sleep and stress and and I
00:21:17
was thinking gosh parents have like a
00:21:18
have it coming from them from all sides.
00:21:20
>> They do. Um the but see this is where
00:21:22
the good news comes in because you know
00:21:25
part of the reason why sleep is causing
00:21:28
you to gain more visceral sleep loss is
00:21:30
causing you to gain visceral fat is
00:21:32
because it's causing your body to become
00:21:34
insulin resistant. It's like this
00:21:36
vicious cycle. Visceral fat causes
00:21:38
insulin resistance. Insulin resistance
00:21:40
causes more visceral fat. Right? And
00:21:42
becomes this and that's why once you get
00:21:43
into that cycle it just spirals out of
00:21:46
control, right? And you start to gain
00:21:47
more and more and more.
00:21:48
>> Sorry. Insulin resistance. What is that?
00:21:50
That is when your body no longer
00:21:52
produces insulin or
00:21:54
>> No, no. Insulin resistance is when your
00:21:57
body is no longer responding to insulin.
00:22:00
So, it's like it's like you're waiting
00:22:01
for the phone to ring and it's ringing,
00:22:03
but you can't hear it, right? Like you
00:22:06
you're not getting the signal and so
00:22:08
your your cells are not responding to
00:22:10
the insulin that's made. Insulin is
00:22:13
really helping your body bring move the
00:22:15
glucose out, right? move it move it out
00:22:17
of your bloodstream where it can cause a
00:22:19
lot of damage if it sits around
00:22:21
>> and if you put too much pressure
00:22:22
pressure on the insulin system then it
00:22:24
kind of shuts down
00:22:25
>> eventually shuts down
00:22:26
>> and the thing that puts too much
00:22:27
pressure is consuming too much glucose
00:22:30
or too much activity
00:22:32
>> too much glucose refined glucose can do
00:22:35
that visceral fat is one of the I would
00:22:37
say bigger causes of insulin it's
00:22:40
actually one of the major major causes
00:22:41
of insulin resistance because if you are
00:22:44
physically active and eating a lot of
00:22:46
glucose, that glucose is going to your
00:22:48
muscles. Physical activity makes your
00:22:50
muscles very responsive to glucose
00:22:52
without needing insulin. Your the
00:22:54
transporters that transport glucose are
00:22:56
super super responsive when you
00:22:59
exercise. That's why physical activity
00:23:00
and this is what I was getting at with
00:23:02
parents is so important. The visceral
00:23:04
fat is the really big like concern with
00:23:09
insulin resistance. This is and this is
00:23:11
the thing that again it's like people
00:23:12
don't even know about it. A lot of
00:23:14
people are thinking about glucose and
00:23:15
oh, I got to watch my glucose. And
00:23:17
that's all fine. I mean, yes, to some
00:23:19
degree that's also playing a role, but
00:23:21
it's it's it's the visceral fat that's
00:23:24
the real underlying problem that's
00:23:25
that's causing you to become insulin
00:23:27
resistant. You mentioned parents have it
00:23:29
like bad because they're stressed out
00:23:30
and they don't get sleep. I was wearing
00:23:32
a continuous glucose monitor when I
00:23:34
became a new mother. I was appalled by
00:23:37
my fasting blood glucose and by my
00:23:39
postprandial blood glucose levels. Never
00:23:41
>> postrenal. Postprandial means after a
00:23:43
meal. Okay?
00:23:44
>> So your levels go obviously much higher
00:23:46
after you eat a meal versus in the
00:23:47
morning when you haven't had anything to
00:23:48
eat.
00:23:49
>> And my levels were were so high. It was
00:23:52
pre-diabetic
00:23:53
>> and and I was just I couldn't believe
00:23:56
it. And it's not like I'm eating, you
00:23:57
know, drinking Cokes and eating
00:23:59
terrible, right? But there was a period
00:24:01
of time when I'm not as physically
00:24:03
active, particularly in the first couple
00:24:04
of months. It's really, you know, that's
00:24:06
the time when you're kind of just in
00:24:08
this cave. I immediately was looking
00:24:10
into the scientific literature and found
00:24:12
that high-intensity interval training
00:24:13
and exercise can help almost negate most
00:24:16
of the those poor effects of causing
00:24:18
insulin resistance and causing your
00:24:20
glucose regulation to not be normal.
00:24:23
That's the good news for parents is that
00:24:25
you should prioritize new parents should
00:24:26
prioritize exercise and exercise does
00:24:30
cause you to lose visceral fat. It's not
00:24:32
just any type of exercise really has to
00:24:34
be aerobic and the more vigorous the
00:24:37
better. So for people that don't know
00:24:38
what that means, aerobic and vigorous.
00:24:41
>> Yeah. So what I mean is resistance
00:24:43
training and lifting weights don't
00:24:46
really move the needle in terms of
00:24:47
helping you lose visceral fat. It does
00:24:49
help you improve your metabolism. It
00:24:52
does help with like glucose, you know,
00:24:55
sensitivity and all that like because
00:24:56
your muscles are going to be more
00:24:57
sensitive to take the glucose in. But if
00:24:59
you want to lose visceral fat, you're
00:25:00
going to have to do running, jogging,
00:25:02
cycling, swimming. You want to like get
00:25:04
your heart rate up a little more.
00:25:06
>> Why? It's energy expenditure. It plays a
00:25:09
role in getting you to that caloric more
00:25:12
caloric deficit and that's better. So
00:25:14
that's one way. And the other thing is
00:25:15
weight any any weight loss program. So
00:25:17
intermittent fasting, caloric
00:25:19
restriction, you know, even GLP-1
00:25:21
receptor agonist and all the classes of
00:25:24
GLP1, anything that is going to make you
00:25:26
lose weight, lose fat, visceral fat's
00:25:29
one of the first to go. And in fact,
00:25:31
people on on these these weight loss
00:25:33
programs or even on exercise training
00:25:35
program, visceral fat's the first fat to
00:25:37
go and and so you can lose it quite
00:25:39
quite quickly.
00:25:41
>> So on this point of fasting, are you a
00:25:43
fan of fasting to combat visceral fat?
00:25:46
And also, could you give me your
00:25:48
thoughts on being in a ketogenic state
00:25:50
as it relates to visceral fat? Yeah,
00:25:52
people when they think about
00:25:53
intermittent fasting, they kind of think
00:25:56
about,
00:25:57
you know, one thing and they think about
00:26:00
weight loss, right? But there's a lot
00:26:02
going on here. And I like I like that
00:26:04
you mentioned being in a ketogenic state
00:26:05
because there's also a metabolic switch
00:26:06
that happens. This metabolic switch from
00:26:09
burning carbohydrates and glucose to
00:26:11
burning fatty acids and getting in
00:26:13
ketosis, right? That's a metabolic
00:26:15
switch. And it's very important. There
00:26:17
are two different things happening here.
00:26:19
But intermittent fasting is essentially
00:26:22
a good tool that people can use to
00:26:24
reduce their calorie intake without
00:26:26
having to count their calories. That's
00:26:28
why I like it. You can you can lose
00:26:30
weight by counting your calories and
00:26:32
reducing your calorie intake. I
00:26:34
personally think that's a lot of work.
00:26:36
Some people love doing it and that's
00:26:37
great. I think whatever works for a
00:26:38
person. But the way in which
00:26:41
intermittent fasting helps people lose
00:26:42
visceral fat is by reducing calorie
00:26:45
intake. That's what I'm getting at. It's
00:26:46
like a tool that some people like to use
00:26:49
because I like it for one because I can
00:26:51
not think I just I'll skip one meal
00:26:54
making sure I get enough nutrients in
00:26:55
the the meals that I eat and protein in
00:26:57
the meals I eat. But I'll skip a meal
00:26:59
and it gets me in a caloric deficit
00:27:01
without having to think about and count
00:27:03
everything. So it's easier on me
00:27:05
>> to fast
00:27:06
>> to fast versus counting calories.
00:27:08
>> And how how do you do that? So, I like
00:27:11
to fast in the morning. And the reason I
00:27:13
like to fast in the morning is for the
00:27:15
exact reason you mentioned, and that is
00:27:17
the ketosis, which I like to call the
00:27:19
metabolic switch. You're not eating
00:27:21
while you're sleeping, obviously. So, if
00:27:22
you're sleeping for 8, if you're in bed
00:27:24
for 9 hours, 10 hours, you're not eating
00:27:26
during that time. And it takes about 10
00:27:30
to 12 hours for your liver to deplete
00:27:34
glycogen. glucose that's been taken up
00:27:36
by the liver is stored as glycogen so
00:27:38
that you can then use it for energy
00:27:40
later if you don't have energy coming
00:27:42
in. Right.
00:27:42
>> So the glycogen is like the the petrol
00:27:44
station.
00:27:44
>> Yes.
00:27:45
>> So it runs out of petrol.
00:27:46
>> That's right. And and so um it takes
00:27:49
>> it switches to diesel.
00:27:49
>> And it switches to diesel. And so after
00:27:51
that switch, that metabolic switch when
00:27:53
you deplete that glycogen while you're
00:27:55
sleeping or while you're not, you know,
00:27:57
not eating after about 12 hours. And by
00:27:58
the way, this is all relative because it
00:28:01
depends on the kind of foods you eat and
00:28:03
how physically active you are. So, if
00:28:05
you eat a lot of high carbohydrate,
00:28:07
refined sugar stuff, you might take even
00:28:09
longer to deplete your glycogen because
00:28:11
you're you're putting a lot of input in
00:28:12
there. You keep filling up the the fuel
00:28:14
tank, right?
00:28:15
>> But if you're eating things that are
00:28:17
more low carb, you might deplete your
00:28:19
glycogen sooner. So, when you deplete
00:28:21
your glycogen, you get into this
00:28:22
metabolic switch because your body still
00:28:24
needs energy, but there's no nothing, no
00:28:26
glucose around, right? So, you start to
00:28:28
switch to, you know, your fatty acids
00:28:30
are mobilized. They come out of your
00:28:31
atapost tissue. This is why people lose
00:28:33
fat. They come out of the visceral fat.
00:28:35
You you start to use those fatty acids
00:28:37
and burn them as energy. And as a
00:28:38
product of that energy, you're making
00:28:40
ketones, ketosis. And the reason I like
00:28:43
to do this in the morning is because
00:28:44
then I can really get into that ketoic
00:28:46
state where if I'm fasting, I do it
00:28:49
typically I fast for about 16 hours a
00:28:51
day and then I eat my meals within eight
00:28:53
hours a day. Typically, that's my what I
00:28:56
do. The reason I like to be in that
00:28:57
metabolic switch state is many reasons
00:29:00
actually. One, the ketones themselves
00:29:03
are providing my brain with energy, very
00:29:07
e easily utilizable energy, but they're
00:29:10
also acting as a signaling molecule to
00:29:12
my brain going, "Hey, this is a
00:29:14
stressful time. There's no food. You
00:29:16
better be cognitively sharp. You got to
00:29:18
find that food. You got to like know
00:29:19
what you're doing, right? It's an
00:29:20
evolutionary adaptation." You know,
00:29:23
humans for thousands of years were going
00:29:25
through this metabolic switch because we
00:29:26
didn't have Instacart. We didn't have
00:29:27
Postmates. We didn't have all Uber Eats,
00:29:29
right? We had to find our food. We had
00:29:31
to hunt our food. And we always didn't
00:29:33
always do that, right? And so when I get
00:29:36
into that metabolic switch state, I feel
00:29:39
it. I feel more cognitively sharp. And I
00:29:43
feel less anxious, which is part of it
00:29:45
because those ketones also help increase
00:29:48
something called GABA. That's an
00:29:49
inhibitory neurotransmitter. It's
00:29:52
essentially, you can just think of it as
00:29:53
like it helps you feel calmer. When I
00:29:55
feel calmer, I'm more cognitively
00:29:58
focused because it's like the background
00:30:00
anxiety is down, right? It it's like you
00:30:03
can focus. And so, I love being in that
00:30:06
state in the morning because that's when
00:30:07
I get my work done. I also like to be in
00:30:09
that metabolic switch state. And this is
00:30:11
why I like fasting in addition to, you
00:30:13
know, the calorie, the fewer calories
00:30:14
I'm consuming, right? Your body has to
00:30:16
be in that fasted state to repair. If
00:30:19
you're constantly in a fed state, fed
00:30:20
states are important for anabolic
00:30:22
growth. We need it to grow, right? But
00:30:24
the repair state is also very important
00:30:26
because with the growth comes damage.
00:30:29
Damage comes along with that and you
00:30:31
want to repair that damage because
00:30:32
damage will accelerate aging. And so I
00:30:34
like to be and give my body enough time.
00:30:37
I don't want to just wake up and eat
00:30:39
where it's like, oh, I've only barely
00:30:41
depleted my liver glycogen. I'm not even
00:30:43
in that repair state very long, right? I
00:30:45
want to extend it a little bit. And so I
00:30:47
like to have that repair process active
00:30:49
and that it is active during it's
00:30:52
fasting activates it but also you have
00:30:55
some amount of active repair going on
00:30:56
even when you're in a fed state. It's
00:30:58
just heightened when you're fasted. So
00:31:00
those are the reasons I like to be I
00:31:03
like intermittent fasting. I feel good
00:31:05
when I do it. I also do a lot of
00:31:06
training, not all of it. I do a lot of
00:31:08
training fasted. Cardiovascular aerobic
00:31:12
endurance exercise. So running, biking,
00:31:14
that stuff I like to do fasted. I'm not
00:31:16
going for a 10-mi run. I'm going for a
00:31:18
three- mile run, right? I mean, this is
00:31:20
So, if I was going for a 10 mile run, I
00:31:22
wouldn't be fasted. I would need some
00:31:24
fuel. But there are studies, me,
00:31:27
multiple studies showing that if you do
00:31:29
aerobic endurance training, this kind of
00:31:31
running, cycling, swimming type of
00:31:33
training, you actually have better
00:31:35
adaptations if you're fasted versus fed.
00:31:37
>> What does that mean? So much of the
00:31:40
benefit from exercise, right? Aerobic
00:31:42
exercise when you're breathing in,
00:31:44
you're you're you're you're right,
00:31:46
you're working hard is from the working
00:31:48
hard, but your body responds to that,
00:31:51
right? Because the working hard is
00:31:52
causing inflammation. It's causing
00:31:54
oxidative damage. And your body is
00:31:56
responding to that by going, "Oh, we got
00:31:58
to get better at this stuff." So, you
00:31:59
have anti-inflammatory pathways
00:32:01
activated. You have antioxidant pathways
00:32:03
activated. Your body needs to burn fat.
00:32:05
You need fuel. And so if you're fasted,
00:32:08
you get better at burning the fat and
00:32:10
oxidizing the fat and you continue to do
00:32:12
that throughout the day better as well.
00:32:13
So you have what are called
00:32:14
mitochondrial adaptations that are
00:32:16
better. You make more mitochondria.
00:32:18
Mitochondria are very important little
00:32:21
tiny organels inside of most of our
00:32:23
cells that make energy and they, you
00:32:26
know, they're very important for
00:32:27
everything. I mean, they're running our
00:32:30
brains right now so we can talk, our
00:32:32
heart, you know, so we can breathe, our
00:32:34
lungs, everything, right? And so
00:32:35
exercise does make you increase the
00:32:38
amount of those new mitochondria that
00:32:40
you make that are young and healthy.
00:32:41
>> If you're fasted
00:32:42
>> both, even if you're not, but if you're
00:32:44
fasted, it's even better.
00:32:46
>> This has been a big debate around
00:32:48
whether this applies to both men and
00:32:49
women.
00:32:50
>> Should both men and women exercise
00:32:52
fasted?
00:32:53
>> This is my read of the literature and my
00:32:56
thoughts on this from also having
00:32:58
experts that have studied male versus
00:32:59
female responses to exercise. First and
00:33:03
foremost, how do you feel when you
00:33:05
exercise fasted? If you feel terrible,
00:33:08
that's a sign. I think listening to your
00:33:11
body is the most important thing that
00:33:13
you can do. There are times when I have
00:33:15
to eat before I exercise and I listen to
00:33:18
my body. I that's it. I'm I'm going to
00:33:20
eat. When it comes to women versus men
00:33:22
and doing exercise fasted, it also
00:33:24
depends on are you again, are you doing
00:33:26
a 30 minute run? Are you doing a 2hour
00:33:29
run? If you're doing a 2-hour run, you
00:33:31
need to fuel. That's a lot. That's a big
00:33:33
stress. When it comes to a 30-minute
00:33:36
run, you don't really necessarily need
00:33:38
to. Now, the problem with women is that
00:33:40
they're often if you're in too much of a
00:33:42
caloric deficit and you don't eat enough
00:33:45
food within, you know, like afterwards,
00:33:46
you're not refueling enough and you're
00:33:48
doing very very long high volume types
00:33:51
of exercise, then you can basically
00:33:54
disrupt your, you know, some of your
00:33:56
hormones, your your follicle stimulating
00:33:58
hormone, luteinizing hormone. These
00:33:59
things will make you become amenoretic.
00:34:02
So you basically stop ovulating and you
00:34:05
stop getting your menstrual period.
00:34:06
>> And what's the evolutionary reason for
00:34:08
that? What's going on?
00:34:09
>> Because your body's like there's not
00:34:10
enough food and energy around to sustain
00:34:13
a ba, you know, a growing fetus like
00:34:16
they're growing shutting down.
00:34:17
>> So it's so it's basically like, hey,
00:34:18
we're not going to allow you to have a
00:34:20
baby basically. So you stop you stop
00:34:22
ovulating, right? So you can't you're
00:34:24
not making you're not making those eggs.
00:34:26
Is this often the case with women who
00:34:28
exercise a lot and no longer have their
00:34:29
menstrual cycle?
00:34:30
>> First of all, this is not a common
00:34:31
thing. This is like this is something
00:34:33
that happens in, you know, like
00:34:36
athletes, elite athlete, women that are
00:34:38
not eating enough food. Like I I did
00:34:41
this to myself when I was in my early
00:34:43
20s and I was running I was racing
00:34:45
marathons and I was running 10 miles a
00:34:47
day, you know, eight to 10 miles a day,
00:34:49
five days a week and then I was eating
00:34:51
carrots and hummus and you know, I just
00:34:54
I wasn't fueling myself and I did I did
00:34:57
this to myself, too. So, how do you feel
00:34:59
if you train fasted? Do you feel
00:35:01
terrible? Don't do it. If you want to
00:35:03
train somewhat fasted, go for the
00:35:05
protein, you know, protein shake with a
00:35:08
little bit of almond milk or something
00:35:09
like that where you're not eating a full
00:35:11
meal, but you're getting something. So,
00:35:13
I do a lot of my training fasted and
00:35:16
that has helped me. You know, I'm 47
00:35:18
years old and penmenopause.
00:35:21
>> You're in phenomenal shape.
00:35:22
>> Thank you. Thank you. Um, but I did
00:35:25
notice, of course, as as I started to
00:35:27
reach that pmenopause part of my life
00:35:30
that I had to be a little bit more
00:35:32
aggressive and put a little bit more
00:35:34
effort in to not get this fat right here
00:35:37
on my belly cuz it started coming up and
00:35:40
I didn't want it. I didn't it wasn't it
00:35:41
wasn't an option for me. Speaking of uh
00:35:43
studies done for women, you I've heard
00:35:46
you talk in the past about the Swan
00:35:47
study, which kind of relates to what you
00:35:48
just said there. Um when relating to
00:35:51
women in visceral fat, and they found
00:35:52
that women experience an accelerated
00:35:54
increase in visceral fat starting 2
00:35:55
years before their final menstrual
00:35:57
period.
00:35:58
>> Yeah. Because that's when their estrogen
00:35:59
is about it's just it's plummeting,
00:36:01
right? You're just going off a cliff
00:36:03
because you're you're about to go into
00:36:04
menopause.
00:36:05
>> Again, what age would that be? Average
00:36:07
age of menopause is between 50 about 50
00:36:10
52 for women. A lot of that there's a
00:36:13
lot of things that can affect your
00:36:16
reproductive lifespan, your ovarian
00:36:18
aging I guess we can call it. And
00:36:22
unfortunately, one of them is when you
00:36:24
the age you were when you got your
00:36:25
menstrual period. So the younger you
00:36:27
were, the younger you're going to be
00:36:30
when you experienced menopause. So also
00:36:32
when your mother experienced menopause
00:36:34
is very very indicative of when you're
00:36:36
going to experience it. But lifestyle
00:36:38
and diet play a role too. Obesity
00:36:41
accelerates ovarian aging. So you're
00:36:43
more likely to go into menopause earlier
00:36:44
with obesity. Also these chemicals that
00:36:48
we're exposed to and we can talk about
00:36:50
those as well. A lot of these endocrine
00:36:52
disrupting chemicals affect the age of
00:36:55
menopause as well and and accelerate
00:36:56
that. So some in some cases women go
00:36:58
into menopause two years earlier than
00:37:00
they would have otherwise.
00:37:01
>> And you're so you're 47
00:37:03
>> Mhm. and a half
00:37:04
>> and a half. And the data that I'm
00:37:06
looking at here says when we think about
00:37:08
permenopause, it usually starts in
00:37:09
mid-40s, which is the age range you're
00:37:11
in. This is where the 8 to 10% annual
00:37:15
visceral fat increase begins.
00:37:16
>> It is. And and I
00:37:19
>> Yeah. I can tell you from people in my
00:37:21
life that I've seen going through this,
00:37:24
it's pretty sudden that you'll see
00:37:26
someone in your life that's a woman
00:37:28
that's going through Mary Pen Perry
00:37:30
menopause and maybe hasn't had any other
00:37:32
symptoms yet, so they haven't really see
00:37:35
any treatment. Now, you can you can try
00:37:37
to do some hormone replacement therapy
00:37:38
as well to help with that, but they
00:37:41
start to gain visceral fat and it shows
00:37:42
up around the belly quite rapidly. And I
00:37:46
noticed this in myself. It almost feels
00:37:49
overnight. Seriously, this is the only
00:37:50
symptom that I noticed in myself where
00:37:53
it was like all of a sudden my belly was
00:37:56
like growing and um you know, not super
00:38:00
super large, but enough where I was like
00:38:02
there's something wrong. It's not even
00:38:03
necessarily reflected if you get hormone
00:38:05
tests cuz mine all seemed normal. The
00:38:07
thing is is that the estrogen when it
00:38:09
drops that estrogen is so important for
00:38:12
telling your body to store energy
00:38:14
differently, not around the organs, but
00:38:17
to make it around, you know, other parts
00:38:18
of your body like your your thighs and
00:38:20
your butt, right? Like your atapost
00:38:22
tissue. And so when that estrogen goes
00:38:24
down and declines, it's like boom, it
00:38:27
starts to go right to the belly. So that
00:38:30
is why for me intermittent fasting has
00:38:32
been really important. Like with any
00:38:35
weight loss or calorie restriction
00:38:38
protocol, you do need to make sure
00:38:40
you're getting enough protein because
00:38:41
that's important for muscle, right?
00:38:43
Muscle growth and preventing atrophy of
00:38:46
your muscle. And you need to also do
00:38:48
resistance training. That also is a very
00:38:50
important signal for muscle. Because the
00:38:52
problem is some people calorie restrict
00:38:54
and eat fewer meals and then they're not
00:38:56
getting enough protein and they're not
00:38:57
training and they start to lose muscle
00:38:58
in addition to fat and you don't want to
00:39:00
do that. You want to kind of just lose
00:39:01
the visceral fat and keep the muscle
00:39:03
ideally keep gaining muscle.
00:39:05
>> And for men, I was reading that
00:39:06
testosterone and growth hormone
00:39:08
typically peak in their late 20s. So I
00:39:10
guess mine's peaked already. Um and
00:39:12
starting at age 30, testosterone drops
00:39:14
roughly 1% a year. So between the age of
00:39:16
25 and 65, men typically see a 200%
00:39:20
increase in their visceral fat even if
00:39:22
their total weight stays the same. So
00:39:28
is that linked into testosterone
00:39:29
decline? Is that what's going on there?
00:39:30
What's causing it?
00:39:31
>> Yeah, I mean it's it's testosterone does
00:39:33
you burn even if you're gaining visceral
00:39:35
fat, it helps you burn it. It's it's
00:39:37
also why some women that are in
00:39:38
pmenopause want to do testosterone
00:39:40
because it helps them burn the visceral
00:39:42
fat. M um so it is it is linked to
00:39:44
testosterone decline as well but also as
00:39:47
men are aging their they become more
00:39:49
sedentary they send they tend to eat a
00:39:51
little bit they're consuming more
00:39:52
calorie like all these things are
00:39:53
handinand so it's like a it's not just
00:39:55
like a one punch right it's like
00:39:57
multiple angles are kind of all
00:39:58
compounding and coming together whereas
00:40:00
you could get away with it a little bit
00:40:01
easier when you're younger because the
00:40:02
testosterone was helping you burn it
00:40:04
more
00:40:05
>> when you're declining it doesn't it
00:40:07
doesn't work that same way so even
00:40:09
though you're gaining it you're not
00:40:10
burning it as quickly so you start to
00:40:12
have a net gain in it. Uh if that makes
00:40:15
sense.
00:40:15
>> So going back up to the top then we were
00:40:17
talking about things you can do to lower
00:40:18
your visceral fat and we talked a little
00:40:20
bit about exercise, sleep, diet. Is
00:40:22
there anything else in that category?
00:40:24
>> Yeah, I think those are the main ones.
00:40:26
Obviously avoiding excess alcohol
00:40:27
consumption. Yeah.
00:40:28
>> And also
00:40:30
>> stress. Stress.
00:40:31
>> Yeah. Yeah.
00:40:31
>> The stress like you know trying to to
00:40:35
relaxation techniques buffer that
00:40:37
stress. That's a big one. It's an
00:40:39
amplifier.
00:40:40
>> Yeah. People don't talk enough about
00:40:41
visceral fat, you know, they look at
00:40:44
other markers.
00:40:45
>> No. Well, most people just want to lose
00:40:47
weight and look good.
00:40:48
>> Yeah.
00:40:48
>> Or Yeah. They look at, you know, HBA1C,
00:40:51
your long-term glucose, or they're
00:40:52
looking at lipids, and visceral fat is
00:40:55
just it's it's insidious, right? It just
00:40:57
starts increasing, increasing,
00:40:58
increasing. You can't see it. You can't
00:41:00
see until all of a sudden belly, right?
00:41:03
I mean, it's it's it's bad. And it
00:41:04
affects the way you feel daily. On this
00:41:07
point of testosterone, why is it the
00:41:09
case that testosterone seems to be
00:41:11
dropping amongst men? I think it said
00:41:13
something like I wrote it down. Yeah,
00:41:15
testosterone levels in men have dropped
00:41:17
by up to 20% over the last two decades.
00:41:21
>> Um, which is quite terrifying.
00:41:25
>> It is. So, look, there's a lot of
00:41:29
factors that can affect testosterone. I
00:41:31
mentioned dietary factors, refined
00:41:33
sugar, sleep is a big one. people aren't
00:41:35
getting enough sleep, lack of sleep
00:41:37
drops testosterone, micronutrients, not
00:41:39
getting enough zinc, for example, zinc's
00:41:41
very important for testosterone
00:41:42
synthesis and magnesium. Like there's a
00:41:45
there's there's important nutrient
00:41:46
components, but I think the big player
00:41:49
here is actually environmental. I think
00:41:52
that
00:41:53
we are being bombarded with what are
00:41:57
called endocrine disrupting chemicals.
00:42:00
These are man-made chemicals. A lot of
00:42:03
them are part of plastic. They're made
00:42:07
to help plastic be more durable or more
00:42:10
robust or they're found or they're water
00:42:13
resistant. So there's probably three
00:42:16
main endocrine disrupting chemicals that
00:42:19
are found in our environment mainly
00:42:21
because they're in plastic or they're in
00:42:24
they're also in things that are water
00:42:25
resistant, oil resistant, fire
00:42:27
resistant, flame retardant. BPA
00:42:29
bisphenol AA is one. Another one is
00:42:32
phalates. PH phalates. And the last one
00:42:36
would be PAS. These are the forever
00:42:38
chemicals. These are the three main I
00:42:41
would say players in terms of disrupting
00:42:45
endocrine function. Endocrine being
00:42:47
hormones. Sex hormones like
00:42:49
testosterone, estrogen, but also thyroid
00:42:51
hormone. Very important for regulating
00:42:52
our metabolism for example.
00:42:54
>> Are they really causing a problem?
00:42:57
>> Absolutely.
00:42:58
>> Really? Like
00:42:58
>> absolutely. cuz I'm looking at the
00:43:00
picture you have there of Pa Pas
00:43:03
>> PAS
00:43:04
>> PAS and it's got like a coat and shoes
00:43:06
on there. You're telling me my the
00:43:07
clothes that I wear are having an impact
00:43:09
on my hormones.
00:43:10
>> They can, but I think it's it's it's
00:43:14
less of a direct effect and more
00:43:15
downstream. So the the the PAS chemicals
00:43:18
or the forever chemicals, they're used
00:43:20
in things to make them oil resistant,
00:43:22
stain resistant, water resistant. So the
00:43:24
teflon pans would be the biggest
00:43:26
example. You remember those non-stick
00:43:28
pans? They have teflon that has PAS on
00:43:31
it.
00:43:32
>> We're going to go into my kitchen in a
00:43:33
second. So, I'll take all of the viewers
00:43:34
that are watching now into my kitchen.
00:43:36
We'll have a stroller around my kitchen.
00:43:37
You let me know if there's some things.
00:43:38
>> Oh gosh, I hope you don't have Teflon.
00:43:39
But, I mean, my mom used it when I was,
00:43:41
you know, growing up. I remember the
00:43:42
non-stick pans that stuff is coming off
00:43:45
into your food and so you're eating the
00:43:47
these PAS.
00:43:48
>> How do we know that they're dangerous?
00:43:50
>> Okay. Well, I'll tell you how we know.
00:43:52
like let's let's start with so the PAS
00:43:55
chemicals are ones that are really
00:43:56
they're more affecting the thyroid and
00:44:00
they're affecting I would say ovarian
00:44:02
aging they seem to target the ovaries
00:44:04
and accelerate the age that you're going
00:44:06
to get menopause so you're going to get
00:44:08
it around two one to two years earlier
00:44:10
if you have a high amount of these
00:44:11
forever chemicals but there's been
00:44:13
studies a lot of studies looking at
00:44:14
let's start with BPA okay bispenol A
00:44:18
that's a big one because you see a lot
00:44:19
of marketing around BPA free. This
00:44:22
plastic water bottle is BPA free. Well,
00:44:25
it's BPA free, but it has another
00:44:27
chemical called BPS, which is very
00:44:29
similar, if not worse, than BPA. So, BPA
00:44:32
is something that's found in a lot of
00:44:33
water bottles. It's in those plastic
00:44:35
water bottles. It lines the cups of uh
00:44:38
paper cups, like these to-go coffee cups
00:44:41
that you're getting at your favorite,
00:44:42
you know, coffee place. Plastic is
00:44:45
lining them. Yes, plastic lines them
00:44:47
because it's protecting it from the
00:44:49
liquid, right? BPA has been linked to
00:44:52
many different diseases, but really
00:44:54
really it's an endocrine disruptor. So
00:44:56
what it does is a couple of things. One,
00:44:59
BPA acts as an estrogen mimemetic. So it
00:45:02
kind of mimics estrogen and it binds to
00:45:05
the receptors that estrogen do to do its
00:45:08
function. And so it sometimes binds to
00:45:10
estrogen and either makes it seem like
00:45:12
there's estrogen around or it blocks
00:45:14
estrogen from working. So it's it it
00:45:16
depends on the dose and the
00:45:18
concentration. So it can do both, but it
00:45:20
also binds to androgen receptors that
00:45:23
interact with testosterone, right? And
00:45:25
so there have been studies that have
00:45:26
found that men that have high amounts of
00:45:29
BPA also have low amounts of
00:45:31
testosterone. That there was also a
00:45:33
study done in teens. This is when you
00:45:36
know your sexual development is
00:45:38
happening, right? Testosterone is very
00:45:39
important during this part of of your
00:45:41
life during puberty. Teens, adoles, ad
00:45:44
adolescent boys that had the highest
00:45:46
amount of BPA
00:45:48
had 50% lower testosterone than men than
00:45:52
the boys, sorry, that had the lowest
00:45:54
amount of BPA. The biggest one that's
00:45:56
affecting testosterone is the phalates.
00:45:59
These phalates, they are present in a
00:46:02
lot of PVC piping. They're present in a
00:46:05
lot of our food packaging. all those
00:46:06
like thin art or you go to the you know
00:46:09
to the grocery store and you get a filet
00:46:11
manon steak and it's wrapped in plastic
00:46:13
poultry all that plastic wrapping and
00:46:16
all the foods that we're eating has
00:46:18
phalates in them that make it more
00:46:20
flexible and stuff and it's also found
00:46:22
in our hair products our cosmetic
00:46:24
products our creams and it's also very
00:46:27
lipid
00:46:29
soluble it likes fat it is drawn to fat
00:46:32
so when you have plastic around fat like
00:46:34
cheese you know things like fat meat.
00:46:37
It's getting into that meat. It's
00:46:39
getting into that cheese, the phalates.
00:46:41
These disrupt our hormones in ways
00:46:44
similar to BPA. So, they're binding to
00:46:47
the androgen receptor, but they're also
00:46:50
going into the testes and disrupting the
00:46:52
synthesis of testosterone. So, there was
00:46:54
a study in men that had the highest
00:46:56
phalate levels, those men had 20% lower
00:46:59
testosterone compared to men with higher
00:47:02
levels. And
00:47:03
>> and this is Yeah. And this is like it's
00:47:06
affecting not only just the
00:47:07
testosterone, but it's affecting sperm
00:47:09
quality. So the shape of the sperm
00:47:11
wasn't good. It's affecting the number.
00:47:14
So sperm count is down if they're higher
00:47:18
BPA or higher phalates. And also um
00:47:21
motility, the the ability to swim.
00:47:23
Pregnant women that get exposed to high
00:47:25
levels of phalates and if they have if
00:47:27
they're carrying a a male fetus, right,
00:47:29
they they're having a boy. What's been
00:47:32
shown is it's also affecting sexual
00:47:34
development. So these boys, they're
00:47:37
getting something called hypospadia.
00:47:39
That's where like this the slit on the
00:47:41
ur on the um on the penis is like moved
00:47:44
backwards kind of closer to like what a
00:47:45
a woman would have. And they're getting
00:47:47
undescended testicles. So one of their
00:47:49
testicles is not descending. And that's
00:47:51
associated with you know infertility,
00:47:53
cancer, testicular cancer being the big
00:47:54
one. This is happening at a alarming
00:47:58
rate. like something like 20% of boys
00:48:00
now have an undescented testicle. I
00:48:03
mean, it's crazy
00:48:05
>> because their mother had high phalates.
00:48:07
>> Well, it's this is definitely something
00:48:10
that is known in our environment to
00:48:12
cause that. I don't know if that's the
00:48:13
only cause, but it in my opinion is a
00:48:16
very very concerning cause that nobody
00:48:19
is talking about and that should be
00:48:20
addressed. And it's everywhere. We have
00:48:22
these in all of our all of our plastic
00:48:24
wrappers that we everything that we're
00:48:26
eating. you know, you you even getting
00:48:28
your meat, you're you think it's well,
00:48:30
it's meat. It's, you know, but it's
00:48:32
wrapped in plastic and that phalates are
00:48:33
getting into the food. So, they're
00:48:35
getting into our bodies and they're
00:48:37
disrupting hormones. They're disrupting
00:48:39
sexual development. They're disrupting
00:48:41
our ovaries, estrogen, you know, ovarian
00:48:44
aging, age of menopause. They're
00:48:46
disrupting thyroids, the thyroid
00:48:48
hormones. I mean, there's there's even
00:48:50
studies now with women, pregnant women
00:48:52
that have high levels of BPA.
00:48:55
they have they're six times more likely
00:48:58
to have a child with autism spectrum
00:49:00
disorder compared to women with low
00:49:03
levels of BPA. Again, BPA is disrupting
00:49:08
the estrogen and androgen receptor. And
00:49:11
this is very important because
00:49:13
the androgen you you want to have it's
00:49:16
it's disrupting aromatase as well, that
00:49:19
enzyme that's involved in converting
00:49:21
testosterone into estrogen. So,
00:49:25
believe it or not, when you're a boy
00:49:27
developing in your mom's womb, estrogen
00:49:30
plays a very important role in your
00:49:32
brain and brain development and what's
00:49:34
called masculinizing the male brain. You
00:49:37
actually, it's kind of contradictory.
00:49:38
You're like, "Oh, well, wouldn't
00:49:39
testosterone do that?" Well, actually,
00:49:41
estrogen is very important for
00:49:42
masculinizing parts of the male brain.
00:49:44
And so when you have aromatase being
00:49:46
inhibited by bisphenol A by this
00:49:49
endocrine disrupting hormone that is so
00:49:51
ubiquitous everywhere
00:49:52
>> that is found in plastic bottles
00:49:53
>> plastic bottles it's it's found in yeah
00:49:56
it's found everywhere.
00:49:57
>> So what what do you recommend?
00:49:59
>> First of all I think if you can uh
00:50:01
eliminate and not drink out of plastic
00:50:03
bottles as much as possible. If you do
00:50:05
want to go coffee either drink it there
00:50:07
in their mugs or bring your own to- go
00:50:10
mug. Like I bring my like I have like a
00:50:11
Yeti kind of to- go coffee mug that I'll
00:50:14
bring into a Starbucks or wherever
00:50:16
coffee bean and I'll have them fill it
00:50:18
up. Soup cans canned soup are lined with
00:50:21
BPA. They're lined with plastic and soup
00:50:24
usually goes into the can hot sterile
00:50:27
technique. I mean they they want to make
00:50:29
sure it's so you're getting the soup has
00:50:31
been classically shown in multiple
00:50:33
studies to me to to increase BPA levels
00:50:35
by a thousand%.
00:50:37
Crazy amounts. So, don't eat canned soup
00:50:40
as much as possible. I mean, obviously,
00:50:42
this is about the habit, not the
00:50:43
one-off, but but you know, try to avoid
00:50:46
cans, drinking out of even soda cans,
00:50:49
even like your your favorite sparkling
00:50:50
water cans. Don't make it a daily habit
00:50:53
because they are lined with plastic.
00:50:55
That's a source of BPA into your bodies.
00:50:57
There are ways that you can excrete BPA.
00:51:00
So, the major way to get rid of it is
00:51:02
through urine. It's excreted through
00:51:03
your urine, but it has to become water
00:51:06
soluble first. It's a fats soluble
00:51:08
compound. And so there are things that
00:51:12
we can eat in our diet that will
00:51:14
increase that excretion. Compounds in
00:51:17
broccoli. Broccoli sprouts being the big
00:51:18
one. Sulurophane activates a pathway
00:51:21
that are enzymes involved in making BPA
00:51:24
become water soluble. So they come out
00:51:26
your urine.
00:51:26
>> Oh, so broccoli is like a cleanser.
00:51:28
>> It's like a cleanser. It's like we we
00:51:29
actually do have these it's called phase
00:51:31
2 detoxification enzymes in our body. We
00:51:34
have the ability to detox a lot of
00:51:36
things. We just have to give our body
00:51:38
the right, you know, input so that it
00:51:40
can activate those pathways. I
00:51:42
personally take a supplement of that
00:51:43
sulfurophane because I want a
00:51:45
concentrated amount of it because I used
00:51:47
to do broccoli sprouts. Broccoli sprouts
00:51:48
have a hundred times more sulfurophane
00:51:50
than mature broccoli, but you have to
00:51:52
sprout them and then there's
00:51:53
contamination issues and it's just, you
00:51:55
know, some people do it. It's great, but
00:51:57
I used to do it. I don't anymore. I just
00:51:58
take a supplement.
00:51:59
>> That supplement's called
00:52:00
>> The supplement I take has is called
00:52:02
Avacol. It's by a company called
00:52:04
Neutramax. I don't um you know I'm not
00:52:07
like affiliated with them. I like their
00:52:09
supplement because one they've got 12
00:52:11
published studies using it. Clinical
00:52:13
studies too showing that it actually
00:52:15
helps with um autism children and
00:52:18
adolescence with autism that take the
00:52:20
sulfurophane supplement that they have
00:52:21
improved symptoms because it's a detox.
00:52:23
It helps interestingly people with
00:52:25
autism are like 30 times less likely to
00:52:28
excrete BPA. It's a weird thing going on
00:52:31
here where BPA increases autism spectrum
00:52:35
disorder, but then kids that have it are
00:52:37
not able to detoxify it as well.
00:52:38
>> Wow.
00:52:39
>> Yeah, it's interesting. Again, I think
00:52:41
that excretion is important, but
00:52:43
avoiding avoiding the plastic as much as
00:52:45
you can. Make it a habit. Don't freak
00:52:46
out. I mean, obviously you can like make
00:52:48
yourself crazy and stress is not good.
00:52:50
As we talked about, I see you like
00:52:52
going, "Oh my god."
00:52:53
>> Yeah. Know, I'm thinking about just how
00:52:54
casual I am about these things, though.
00:52:56
And I could I could easily make small
00:52:58
changes. I I could frankly I could easy
00:53:00
make big changes in the position I'm in.
00:53:01
I could just say I can say in my company
00:53:03
we no longer buy this kind of stuff. I
00:53:05
could say in my kitchen cuz you know to
00:53:07
my team or whatever. Let's not buy this.
00:53:09
Can we go look at my kitchen now?
00:53:10
>> Let's do it. Let's go. Let's go to my
00:53:12
kitchen. Be right. No, you guys can come
00:53:13
too. So we're going to go to my kitchen.
00:53:15
If you're Listen, if you're listening on
00:53:17
the dog walk, this might be a nice time
00:53:18
to sit on a bench and look because
00:53:20
you're about to go into my kitchen and
00:53:21
we're going to look at real things that
00:53:23
you might not even know in your kitchen
00:53:24
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00:55:29
Okay, so the team have been here for the
00:55:31
last couple of days. We've been getting
00:55:32
lots of takeaways. And so this is a
00:55:33
higgled piggledy of everybody's food.
00:55:35
What's wrong? You got you're pulling
00:55:37
>> black plastic.
00:55:38
>> What's wrong with the black plastic?
00:55:40
>> Um, we talked about plastic. It has BPA.
00:55:42
It has phalates, but it also typically
00:55:44
is made from recycled electronics. And
00:55:46
the problem here, Stephen, is recycled
00:55:49
electronics have flame retardants in
00:55:50
them because you don't want your
00:55:51
electronics catching fire. And there
00:55:53
have been a variety of studies now that
00:55:55
have found that black plastic has a high
00:55:57
amount of these flame retardants that
00:55:58
are leeching into the food and getting
00:55:59
into people's bodies that way. Not only
00:56:02
do you not want to eat out of black
00:56:04
plastic, you don't want hot food going
00:56:05
in there, right? Cuz that's like the
00:56:07
worst.
00:56:07
>> Can I get a bin bag? I need a bin bag.
00:56:09
Okay. Okay. So, let's throw that in the
00:56:11
bin. What else? I'm going to take all of
00:56:14
it out.
00:56:14
>> Okay. This is the other thing that
00:56:16
really reaches out. Stands out to me
00:56:18
because
00:56:20
spicy foods, anything acidic that goes
00:56:23
into plastic causes the chemicals to
00:56:25
leech into it even more rapidly. Kind of
00:56:27
the same way the heat does. So, heat,
00:56:30
acidic foods, not good in plastic.
00:56:33
>> So, my spicy sauce, if it comes in a
00:56:35
little plastic tub, it's going to leech
00:56:36
in.
00:56:37
>> Look, if it's the oneoff, okay, but like
00:56:40
not a habit. Yes. A big time leech in
00:56:42
it. You're you're you're eating BPA hot
00:56:44
sauce.
00:56:46
>> Okay. So, the black stuff is out and
00:56:49
>> it's going in hot.
00:56:51
>> Yeah, this has phalates and had BPA. I
00:56:54
mean, look, are you drinking this every
00:56:55
day or is it the oneoff?
00:56:56
>> No comment. No comment. Mind your
00:56:58
business. Okay. What else? What about
00:57:01
this?
00:57:02
>> This is made of paper.
00:57:03
>> Here's my little thing I do. See that
00:57:07
waxy? There's a waxy
00:57:10
>> a pas
00:57:11
>> on the edge.
00:57:12
>> Yeah. Does it seem like it has a waxy
00:57:14
substance to you?
00:57:14
>> Yes.
00:57:16
>> This is This is better than the black
00:57:17
plastic. If you had to like if there's
00:57:19
like tears, this is better than black
00:57:21
plastic.
00:57:21
>> Okay. And this
00:57:23
>> ding ding ding. This is great. This is
00:57:25
the best thing that you can do if you're
00:57:27
going to have food made for you or you
00:57:28
want to order takeout, have someone make
00:57:29
it for you and deliver you in this.
00:57:30
>> And this is a bamboo lid.
00:57:32
>> Bamboo lid with with GL Pyrex glass,
00:57:35
right?
00:57:36
>> Okay. So, this is what this is good.
00:57:37
>> This is great.
00:57:38
>> So, I need more of this.
00:57:39
>> You need more of this and get rid of all
00:57:41
I mean, this is already looking better.
00:57:43
This is on the scale. At least it goes
00:57:45
in cold. So, here's the thing.
00:57:47
Microplastics are also shedding into
00:57:49
this. We didn't talk about
00:57:50
microplastics. They're shutting into
00:57:51
here. the chemicals, not as much in
00:57:55
something like this, but they're still
00:57:56
getting in. So, this is a little bit
00:57:58
better when it comes to like the the
00:58:01
tears here. The hot food is the worst.
00:58:03
This is a little bit better, but I still
00:58:04
would get lettuce
00:58:05
>> because it's cold.
00:58:06
>> Because it's cold.
00:58:07
>> So, it's not seeping.
00:58:08
>> Exactly.
00:58:08
>> Okay. So, I might be able to keep that
00:58:10
then. What else do you notice here?
00:58:11
>> So, I noticed that I really like your
00:58:13
glass sparkling waters. That's great
00:58:15
because, you know, glass is is less
00:58:19
likely to have microplastic shedding,
00:58:20
less likely to have the chemicals.
00:58:22
>> There was a study that actually found,
00:58:24
interestingly, there were more
00:58:26
microlastics in on the top. So, the
00:58:30
paint that's on these lids, plastic
00:58:33
polymers are used in that. And during
00:58:35
the processing and, you know, bottling
00:58:36
up of these things, they get into the
00:58:38
the the water. And so, believe it or
00:58:40
not, glass bottled water has more
00:58:43
microlastics than plastic bottled water.
00:58:46
Okay, this is terrible. But I'm going to
00:58:49
tell you why I think this still is
00:58:50
worse. Okay, so this is got
00:58:53
microplastics, but it also has BPA and
00:58:55
phalates. They're in this water. This
00:58:57
was not always cold. It's, you know, it
00:58:59
was some warehouse shipping container.
00:59:02
Who knows how it got here? It's been
00:59:03
heated up, I'm sure, several times. The
00:59:06
problem is is that there was a study
00:59:07
showing that glass bottles have a higher
00:59:08
amount of microlastics than than
00:59:11
plastic. And you might go, why is that?
00:59:13
Because they're all coming off on this
00:59:14
paint and getting in. When it comes to
00:59:16
microplastics, size matter. I'm not as
00:59:18
worried about it having more
00:59:20
microplastics because it would show that
00:59:21
they were large microplastics. Your body
00:59:24
doesn't absorb a large ones very well.
00:59:25
They come out through your feces. These
00:59:28
This has tons of what are called
00:59:29
nanoplastics, very, very small particles
00:59:32
that get into the gut and get into your
00:59:33
bloodstream. So, I still go for the
00:59:35
glass water. So, I would avoid drinking
00:59:37
out of these as much as possible. So, I
00:59:40
like how you have these condiments in
00:59:42
the glass. This is how my refrigerator
00:59:43
looks as well. I'm very, very obsessive
00:59:46
about anything that has acidity in it,
00:59:48
like hot sauce and ketchup. It needs to
00:59:50
be in glass because the acidity is
00:59:52
leeching microplastics and BPA and
00:59:54
phalate chemicals into your condiments
00:59:57
and then you're putting that on your
00:59:58
food and you're eating them. Again, this
00:59:59
is ubiquitous. It's everywhere. Plastic
01:00:01
is everywhere. The chemicals are
01:00:02
everywhere. And you're not even thinking
01:00:04
about the fact that your hot sauce and
01:00:05
ketchup are also, you know, vehicles for
01:00:08
delivering these microplastics and, you
01:00:10
know, their associated chemicals into
01:00:11
your body. So, I really like these.
01:00:14
Like this one, I would go for a glass
01:00:16
mustard. Those those are better.
01:00:18
>> Glass bottle. So, this is plastic. Same
01:00:20
thing. It's acidic. I would say um you
01:00:23
know, for the most part, the butter. Oh,
01:00:25
yeah. This is bad. Is this butter? Oh,
01:00:28
cheese. Yeah. So, this is a problem
01:00:29
also. So if you look at this um it's
01:00:32
that flexible plasticky stuff, right? It
01:00:34
has phalates in it.
01:00:35
>> Well, this this
01:00:36
>> Oh, that's even worse. This is Yeah. So
01:00:39
this is the plastic that basically, you
01:00:42
know, phalates are in this and they're
01:00:45
fat soluble and they are just leeching
01:00:47
into this fatty cheese. They're leeching
01:00:49
into the fatty cheese. So you can buy
01:00:51
cheese that's like without this in just
01:00:54
the container that's a little bit
01:00:55
better.
01:00:56
>> You know what I mean? Like like I'm
01:00:57
thinking of feta cheese for example.
01:00:59
Like some feta cheese comes in this
01:01:00
plastic wrapper, but you can buy it with
01:01:02
just the container and at least it's not
01:01:04
like close like with juices like just
01:01:07
seeping into it, you know, getting the
01:01:09
chemicals into it.
01:01:10
>> Ah, but this is fine, isn't it?
01:01:13
>> Eggs.
01:01:14
>> Yes, eggs are great.
01:01:15
>> There we go.
01:01:15
>> Eggs are great.
01:01:16
>> We found something.
01:01:19
Okay, Vonda. So, spatulas and kitchen
01:01:22
utensils. Are these good? Are these bad?
01:01:25
What's What's the best?
01:01:26
>> Yeah, good question. These are great,
01:01:28
right? Okay. There's no plastic here. No
01:01:30
possibility of plastic leaking into your
01:01:32
foods. You got your nice pasta spoon.
01:01:34
These are silicon, I'm imagining. Um,
01:01:37
>> in theory, the silicon should be okay.
01:01:41
Um, the problem is is that there's a lot
01:01:43
of silicon that actually still has it's
01:01:46
mixed with plastic, too. So, I go for
01:01:48
the wood ones that are like this, like
01:01:50
the wooden spatula. That's what I use.
01:01:53
You in theory should be good. In
01:01:55
practice, a lot of silicone that's been
01:01:57
measured out there and tested does have
01:02:00
plastic. So, I would say if you want to
01:02:03
really be careful, I would switch.
01:02:06
>> But most people at home probably have a
01:02:08
plastic spatula. Is that accurate?
01:02:10
>> Most people at home have plastic spatula
01:02:13
and a lot of people also have black
01:02:15
plastic spatulas, which again back to
01:02:17
that black recycled electronics, flame
01:02:19
retardants, these are cancer-causing
01:02:21
chemicals in there. Bromelated chemicals
01:02:23
that are causing cancer. So yeah, I
01:02:24
would say that even shifting from the
01:02:26
plastic to this is probably a step up,
01:02:29
but I don't know that this is just pure
01:02:32
silicon. I I I I would guess that
01:02:34
there's some plastic still in it. And so
01:02:35
if you're heating it up, the plastic,
01:02:37
it's getting into your food.
01:02:38
>> Okay. What about um my my pans? So what
01:02:41
about Got my pans here.
01:02:44
>> Great. All clad. This is what I use.
01:02:46
These are amazing.
01:02:48
No plastic lining, no PAS, no nonstick.
01:02:52
So, most people's pans at home have a
01:02:55
sort of a protective layer here that's
01:02:58
nonstick so that they can cook their
01:02:59
food and their food doesn't stick to the
01:03:02
pans. Like scrambled eggs, they're kind
01:03:03
of a pain in the butt if they stick to
01:03:04
everything. That has the forever
01:03:06
chemicals in them and that is being
01:03:08
heated up and is leeching into your food
01:03:10
and you're eating it. So, really what
01:03:12
you want to avoid the most is uh Teflon,
01:03:16
right? Anything that's nonstick.
01:03:18
>> It's harder to cook with these though.
01:03:19
>> It's so much harder. But you know what?
01:03:21
you're healthier and that's what you
01:03:22
have to imagine.
01:03:23
>> The other thing I want to talk to you
01:03:24
about is this.
01:03:26
>> The blender.
01:03:28
>> Ah, yes. The blender. This is one that
01:03:31
people often miss. The problem is most
01:03:33
blender
01:03:35
tops here that's blending your stuff is
01:03:37
plastic. And there are studies showing
01:03:39
that when you have a lot of friction on
01:03:42
plastic, that releases orders of
01:03:44
magnitude more microlastics. And of
01:03:46
course, their associated chemicals are
01:03:47
hitchhiking along there. There are
01:03:49
companies that make a stainless steel
01:03:52
version of the blender, and I highly
01:03:54
recommend if you're someone like myself,
01:03:56
I like to do my kale blueberry
01:03:58
smoothies, that you switch to the
01:04:00
stainless steel. I did. I switched for
01:04:02
my family. Um because essentially the
01:04:04
friction, you're drinking microplastics
01:04:06
and chemicals. So that's bad.
01:04:10
>> A receipt.
01:04:11
>> Yeah, don't touch it.
01:04:12
>> What What do you mean don't touch it?
01:04:13
>> Um so receipts are
01:04:15
>> Why are you touching it like that?
01:04:17
covered with BPA. I mean, literally just
01:04:20
covered. That's how it prints it, right?
01:04:22
This isn't like a printer. This is
01:04:24
printed. It's a thermal paper and and
01:04:27
the BPA is allowing the printing to
01:04:29
happen. And so, they're covered with
01:04:30
bisphenol A. People that are handling
01:04:33
receipts, like cashiers that are
01:04:34
handling receipts, have really high
01:04:36
levels of BPA. Um, particularly if they
01:04:38
use like hand sanitizing lotion or any
01:04:41
lotion, any sort of cream makes the BPA.
01:04:44
Again, BPA is fat soluble. these creams
01:04:46
um the hand sanitizers are carrying it
01:04:48
inside to your inside your bloodream
01:04:51
about a hundfold higher than not having
01:04:53
that. So, first of all, you can opt to
01:04:55
have an receipt emailed to you if you
01:04:57
need the receipt. I would do that or,
01:05:00
you know, don't touch it. But also, if
01:05:02
you work in the cash, if you're a
01:05:04
cashier and you work in this industry,
01:05:06
really, really, please wear nitrial
01:05:09
gloves. I mean, this is like your BPA
01:05:11
levels. If you were to go get them
01:05:12
measured, which you can, there are
01:05:13
companies out there now that do measure
01:05:15
BPA levels in urine, you will see that
01:05:17
they are extremely extremely high. So,
01:05:19
um, nitro gloves will protect you from
01:05:21
from the BPA getting across your your
01:05:24
dermal barrier and getting to your
01:05:26
bloodstream. Uh, latex gloves do not.
01:05:28
So, make sure they're nitro gloves. And
01:05:30
for people that are not in the industry,
01:05:32
try to avoid the receipts. I mean, it's
01:05:34
a really big exposure to BPA that people
01:05:36
aren't even realizing.
01:05:37
>> I can tell by the way you're like
01:05:38
grabbing the corner of it like it's
01:05:39
feces or something.
01:05:40
>> Oh, it's terrible. And my son, like, you
01:05:42
know, kids love paper. And of course I
01:05:44
don't want them touching it because we
01:05:45
talked about that study in adolescent
01:05:46
boys where they had high BPA levels and
01:05:48
that was associated with a 50% reduction
01:05:51
in testosterone. I mean this is at a
01:05:52
part of your life when testosterone is
01:05:55
you know important for sexual
01:05:57
development and development in general.
01:05:58
So really really really important to
01:06:00
remember receipts are a very big source
01:06:03
of BPA that people are not thinking
01:06:05
about particularly people that are
01:06:07
routinely handling these receipts. And
01:06:09
um the other thing I want to talk you to
01:06:11
you about is water.
01:06:14
So here is one of my water filters. I
01:06:16
also have a filter attached to the tap.
01:06:18
What are your thoughts?
01:06:20
>> So this is filtering water, but it's
01:06:22
filtering it into plastic and it's also
01:06:24
got plastic filter.
01:06:26
>> So I think that you know you're probably
01:06:28
filtering away some other things,
01:06:29
pathogens, gross other chemicals that
01:06:31
might be in the water, but you're
01:06:32
essentially reintroducing the plastic.
01:06:34
So I don't know that that's necessarily
01:06:36
the best way to get the filter. What you
01:06:38
have over here is a reverse osmosis
01:06:40
water filter. That is absolutely the
01:06:43
ideal reverse osmosis water filters
01:06:46
filter out microplastics, nanoplastics,
01:06:48
BPA, phalates, chemicals, all these
01:06:51
things that we're talking about today.
01:06:53
People can get a tabletop one kind of
01:06:55
like this is tabletop, but it's a
01:06:57
tabletop reverse osmosis water filter.
01:06:59
These only filter out the bigger, larger
01:07:01
plastic size, microplastic size. And
01:07:03
then the last thing I want to mention,
01:07:04
Stephen, because you do have a reverse
01:07:06
osmosis water filter, is that it does
01:07:08
filter out a lot of small particles,
01:07:11
including essential, you know, trace
01:07:13
elements and some essential like
01:07:16
minerals and stuff. So, you want to make
01:07:17
sure that you are taking a multivitamin
01:07:19
mineral supplement. And you can also get
01:07:21
what's called little essential um
01:07:23
element drops that have things like
01:07:26
phosphorus, maganese, iodine, some of
01:07:28
these things that are being filtered out
01:07:30
of your water and making sure you're
01:07:32
reintroducing that to your water.
01:07:33
>> H Okay. So, it takes some good stuff out
01:07:35
too.
01:07:35
>> It does. Yeah.
01:07:36
>> Okay. Is there anything else that maybe
01:07:39
is either in my kitchen now or not in my
01:07:41
kitchen that is a culprit of BPAs and
01:07:44
pouls?
01:07:45
>> Yeah. Here's the first problem here. And
01:07:47
then inside where the hot water is going
01:07:49
through is there's plastic pieces. So
01:07:52
the hot water is going through plastic
01:07:54
to get to your little espresso, you
01:07:56
know, cup here. These I actually looked
01:07:59
into this cuz at first I thought they
01:08:00
were lined with plastic. They're not. My
01:08:02
concern is mostly the water going
01:08:04
through the system that's heating up.
01:08:06
It's going it's got plastic, you know,
01:08:08
piping in there that it's going through.
01:08:10
>> Okay. So I'm going to just stay there
01:08:11
and I'm going to just grab
01:08:15
Okay. So this is now the coffee that I
01:08:18
drink called contier.
01:08:20
>> Um they flash freeze it at the perfect
01:08:22
moment and it's delivered frozen. So
01:08:23
metal and then this is an aluminum lid,
01:08:26
>> right? So it shouldn't be lined with
01:08:27
plastic, right?
01:08:28
>> You go like this, press the little
01:08:30
button on top and it goes straight into
01:08:32
your glass and then this
01:08:34
comes out and that's the coffee.
01:08:37
>> Oh, I love it.
01:08:38
>> So you just drop It's funny cuz they're
01:08:40
a sponsor.
01:08:40
>> Oh, should disclaimer and I'm also an
01:08:43
investor in this company. So, um, no no
01:08:46
machines at all. Put it straight into
01:08:47
the glass, pour the hot water in, and
01:08:48
that's it.
01:08:49
>> So, it's like in instead of instant co
01:08:50
It's like instant coffee, but it's real
01:08:52
coffee that's been frozen.
01:08:53
>> It's from some Stanford engineers who
01:08:55
flash freeze it at the perfect moment to
01:08:56
lock in the taste. And you can literally
01:08:58
smell
01:08:59
>> Smells good.
01:08:59
>> Smells good. Yeah. Um,
01:09:00
>> yeah. I'm so glad you're not putting it
01:09:02
in a machine cuz that's
01:09:03
>> No, no longer do that. Okay. So, this is
01:09:06
my supplement cupboard. It's a It's a
01:09:07
mess, but I've pulled out things that I
01:09:08
that I'm personally interested in, good,
01:09:10
bad, indifferent. The first one that
01:09:12
jumped out at me when I was looking is
01:09:14
reduced and active glutathione.
01:09:17
This is something that um I think people
01:09:19
should be aware of. There's marketing
01:09:21
involved here. Glutathione is in a major
01:09:23
it's a major antioxidant. We make it in
01:09:25
our body. We make it in our brain.
01:09:27
>> What does it do? Sorry.
01:09:28
>> So, it's a very important antioxidant.
01:09:30
It helps negate oxidation which is
01:09:32
causing brain aging. It's it's negating
01:09:34
oxidation which is aging yourself.
01:09:36
Right. M
01:09:37
>> people want to supplement with it
01:09:38
because they've heard about glutathione
01:09:40
and how beneficial it is and how it's a
01:09:41
great antioxidant. The problem is
01:09:43
because our body makes it inside of our
01:09:45
cells inside of our cells. We don't have
01:09:47
a transporter to get glutathione from
01:09:50
the outside of our cells like if we eat
01:09:51
it and if it makes it through our
01:09:53
digestion, which it really doesn't, into
01:09:55
our cells. And so this kind of
01:09:57
glutathione isn't going to make it
01:09:58
inside of your cells.
01:09:59
>> So this is just a waste of time. It
01:10:01
>> it is. You're going to want to get
01:10:03
something called liposomal glutathione.
01:10:05
Liposal glutathione has been shown to
01:10:07
get inside because liposomes it's
01:10:10
essentially taking the glutathione
01:10:11
molecule and encapsulating it in
01:10:13
something that's going to fuse with your
01:10:15
cell. Liposal products in general have a
01:10:18
higher bioavailability for that reason.
01:10:20
>> So let me repeat that back to you. So
01:10:22
I've got it. So if it's liposal, it's
01:10:24
basically in a packet which can get
01:10:25
through into the cell. If it's not, this
01:10:27
one is um reduced and active. Then it's
01:10:30
never going to get in the cell. So it's
01:10:31
waste of time. It's just going to be
01:10:32
excreted. Yeah, I would say that it's
01:10:34
really not doing much and that if you're
01:10:35
going to want to supplement with liposal
01:10:37
glutathione, that's what I have.
01:10:38
>> What about this vitamin D3? I've always
01:10:41
been confused because people say take
01:10:42
vitamin D, but then this one says D3,
01:10:45
>> right? D3 is the form of vitamin D that
01:10:47
you make when you're in the sun. That's
01:10:49
the major way we make vitamin D is from
01:10:51
sun exposure. There is a plant form of
01:10:54
vitamin D called vitamin D2. It's found
01:10:56
in things like mushrooms, for example.
01:10:59
The problem is is that there have been
01:11:01
studies showing that vitamin D2, which
01:11:03
is unfortunately what a lot of
01:11:04
vegetarians take because they want a
01:11:06
vegetarian form. Vitamin D3 is also
01:11:09
found in like sheep skin because the
01:11:11
sheep are making it in their, you know,
01:11:12
skin when they're exposed to sunlight.
01:11:14
Um, vitamin D2 is not as effective as
01:11:17
vitamin D3. If you are a vegetarian or a
01:11:19
vegan, you're going to want to look for
01:11:21
vitamin D3 from lychen. Lyken is that
01:11:24
like green stuff that you can find on
01:11:25
trees and stuff that also makes vitamin
01:11:28
D3 and so it's a it's a much better
01:11:31
option than getting the vitamin D2 which
01:11:32
is what a lot of vegetarians do. So
01:11:34
there's actually a a study, recent study
01:11:36
showing that people that are vitamin D
01:11:38
deficient, so they're not getting enough
01:11:40
vitamin D3 because we don't go out in
01:11:41
the sun anymore. They have accelerated
01:11:43
aging. And if they supplement, this is a
01:11:45
very large study, by the way, if they
01:11:47
supplemented with vitamin D3, they
01:11:49
slowed their their biological aging by
01:11:51
almost 2 years. That didn't happen in
01:11:53
people that were not vitamin D deficient
01:11:55
from the start. So it's not like a
01:11:57
vitamin D3 supplement is going to do
01:11:58
something miraculous if you already have
01:12:00
enough vitamin D. The the point is to
01:12:02
avoid deficiency and so you know someone
01:12:05
like yourself that does probably doesn't
01:12:06
go outside a lot but also well you go
01:12:08
outside but you're not you have darker
01:12:10
skin so melanin is a natural sunscreen
01:12:12
and so people with more melanin have to
01:12:14
spend a lot more time in the sun and so
01:12:16
that is something to consider as well.
01:12:18
Well, I can always just take my
01:12:19
multivitamin,
01:12:20
>> right? Multivitamin. I think I might
01:12:22
have talked about one study last time we
01:12:24
talked last episode where men and women
01:12:27
that were older adults, they were 65
01:12:29
years and older, they took one
01:12:30
sententrum silver a day. And I'm not,
01:12:32
you know, I'm not advocating for
01:12:34
sententrum silver. I'm just saying that
01:12:35
was involved in the study. And um after
01:12:38
3 years, they had reversed their brain
01:12:40
aging, global brain aging by 2.1 years.
01:12:43
And they reversed their episodic brain
01:12:46
aging by almost 5 years. So episodic
01:12:48
memory is the kind of memory involved in
01:12:51
remembering events and people and things
01:12:53
like that you know as you get older you
01:12:55
know that stuff doesn't come as quick
01:12:57
right so it delayed that aging by 5
01:12:59
years well this same study also um just
01:13:02
recently published literally like a
01:13:04
couple of weeks ago again part of this
01:13:07
large study it's called the Cosmos study
01:13:09
they looked at the multivitamin use and
01:13:12
biological aging epigenetic aging and
01:13:14
they found that the Centrum silver
01:13:16
multivitamin also slowed slowed
01:13:18
biological aging, epigenetic aging by a
01:13:20
few months and this was only after two
01:13:21
years and you might go oh a few months
01:13:23
but that was after two years and that
01:13:25
that trial was two years long. So if you
01:13:27
add two two years and then you add
01:13:29
another two years and then you add and
01:13:30
then you're talking about 20 talking
01:13:31
about 30 talking about 50 years that is
01:13:34
slowing aging the entire time. It adds
01:13:36
up. It's cumulative and it's one of the
01:13:38
easiest things that someone can do to
01:13:40
basically you know make sure that
01:13:42
they're aging better. There's things
01:13:44
that are harder to do, but that to me is
01:13:46
such a lowhanging fruit. It's easy.
01:13:48
>> What is it about this? What is in here
01:13:50
that's making a male multivitamin have
01:13:52
such profound effects?
01:13:53
>> If you look at the back at the the
01:13:55
supplement facts, there's a lot of
01:13:56
vitamins and minerals. Things like
01:13:58
vitamin C, vitamin D3, vitamin E,
01:14:00
vitamin K, nascin, the B vitamins,
01:14:03
folate. You have things like selenium,
01:14:05
the essential those essential elements.
01:14:07
These are all things that we need to run
01:14:11
everything in our body. All of our
01:14:13
metabolism, our neurotransmitter
01:14:14
synthesis, our immune system, you know,
01:14:17
our our liver, all these these these are
01:14:19
co-actors that are really important for
01:14:20
all those things. And you don't realize
01:14:22
how important they are until time goes
01:14:24
on and things start to fall apart. It's
01:14:26
basically filling the gaps because we're
01:14:28
supposed to get this these things from
01:14:30
our foods. We're supposed to be getting
01:14:31
all these vitamins and minerals from our
01:14:33
foods, from from our water, and it's
01:14:35
just not happening for many reasons.
01:14:36
One, our soils are depleted. You know,
01:14:38
the organo phosphates like glyphosate is
01:14:40
depleting our minerals. And so the foods
01:14:42
that are being grown in the soil aren't
01:14:44
getting their minerals that they're
01:14:45
supposed to. And then the second problem
01:14:47
is we're not eating the right foods
01:14:48
because we're taking we're eating
01:14:49
takeout. We're eating foods that are not
01:14:51
micronutrientdense. Things like dark
01:14:53
leafy greens. We're not eating the
01:14:55
colors of the rainbow. And those are
01:14:56
really important for vitamins and
01:14:58
minerals.
01:14:58
>> So I've got two questions there. Is
01:15:00
there a multivitamin that I could take
01:15:03
that is not good for me? Because when I
01:15:05
go to the shops, there's so many
01:15:06
different types these days and I don't
01:15:08
know which one's good, bad or how to
01:15:10
tell the difference. And so honestly,
01:15:11
sometimes I just go based on the most
01:15:13
expensive because I assume the most
01:15:14
expensive is the best quality.
01:15:15
>> Yeah. So, you know, the problem with
01:15:18
supplements is they're not regulated. I
01:15:20
mean, not that I necessarily want them,
01:15:22
but it is a problem because supplement
01:15:24
companies can kind of put whatever they
01:15:26
want in the supplements. They don't
01:15:27
necessarily have the amount of active
01:15:30
ingredient that they say or they can
01:15:32
either have too little or too much. And
01:15:34
so that is the problem with
01:15:35
>> too much.
01:15:36
>> Yeah. So for example, some vitamin D3
01:15:39
supplements and some um melatonin
01:15:42
supplements have like some in some cases
01:15:45
like a,000 to 10,000fold more. And it
01:15:48
was a really big problem with melatonin
01:15:50
because melatonin is that hormone that
01:15:52
you make to help you fall asleep and
01:15:53
there was excessive amounts in them. So
01:15:56
it's not regulated. So that you really
01:15:58
don't know the amount you're getting.
01:15:59
So, I would say number one, go to a
01:16:02
trust trusted brand that is thirdparty
01:16:04
testing. There's so much thirdparty
01:16:06
testing now. Consumer lab does it. You
01:16:08
can, you know, look up what they've
01:16:09
tested. But for a man, I would say the
01:16:12
thing that's essential here is you don't
01:16:13
want to get iron. You don't want
01:16:16
supplemental iron.
01:16:17
>> Well, someone told me to start drinking
01:16:18
these iron drinks.
01:16:19
>> Were you iron deficient?
01:16:21
>> No.
01:16:21
>> Okay.
01:16:21
>> I was just sick one time and they said
01:16:23
this would really help.
01:16:24
>> So,
01:16:25
>> this wasn't a scientist, just a friend.
01:16:26
Most men do not need to supplement with
01:16:28
iron unless they have, you know, a
01:16:30
problem with iron and they're anemic.
01:16:32
For example, iron can be very bad. I
01:16:35
mean, if you're supplementing with iron,
01:16:36
it's very reactive and it causes uh
01:16:40
oxidative stress easily. It's called
01:16:42
free iron. The free iron reacts with
01:16:43
other things with your DNA, your cells.
01:16:45
And so, most men do not need to sell. In
01:16:48
fact, even you know something called he
01:16:50
hemocchromattosis where there you're
01:16:52
basically you have too much iron already
01:16:54
and you if you have those genes it's
01:16:55
actually quite common then you're really
01:16:57
talking about iron overload. So you
01:16:59
really do not need a supplement with
01:17:01
iron.
01:17:01
>> Women
01:17:02
>> women premenopausal women are different
01:17:04
because premenopausal women do lose a
01:17:06
lot of iron from menration when they're
01:17:08
menrating. And so I would say about 16%
01:17:12
of of menrating women are iron
01:17:13
deficient. And then if you add exercise
01:17:15
on top of that, you know, a lot of
01:17:16
endurance exercise, you can get licis of
01:17:19
your red blood cells. And so you do need
01:17:20
iron for your red blood cells. If you're
01:17:22
eating meat, if you're not a vegetarian,
01:17:24
you know, maybe that would be a case if
01:17:26
you're like a vegan or something, maybe
01:17:28
some iron could come in, but you have to
01:17:29
get your iron levels measured. You don't
01:17:30
want to be too high because it is it
01:17:32
does cause damage.
01:17:33
>> But I would say that premenopausal
01:17:35
women, iron is especially around your
01:17:37
cycle is good. Post-menopausal women,
01:17:39
once you hit menopause,
01:17:41
>> it you kind of shift to like what a men
01:17:42
needs. You don't need the iron again.
01:17:44
So, it's very it's very much just
01:17:45
premenopausal women that need iron.
01:17:47
>> That's so funny. I've been drinking
01:17:48
these. Omega3. Does that
01:17:50
>> Yes. Omega-3 fish oil, as we've talked
01:17:52
about before. I mean, this is probably
01:17:54
one of the best and easiest things that
01:17:55
people can do to improve their health,
01:17:57
improve the way they age. Um, omega-3
01:17:59
fatty acids. 90% of the US population is
01:18:02
not getting enough of them. 80%
01:18:03
globally, everyone. Nobody's getting
01:18:05
enough omega-3 fatty acids, particularly
01:18:08
from seafood. So the EPA and DHA from
01:18:10
fish oil are probably the best forms.
01:18:12
You know, we talked about studies if you
01:18:14
have a high omega-3 index, you have a
01:18:16
fiveyear increased life expectancy
01:18:18
compared to low omega-3 index. If you're
01:18:20
a smoker and you have a high omega-3
01:18:22
index, then you're going to live as long
01:18:23
as a non-smoker with a low omega-3
01:18:25
index, right? I mean, so the low omega-3
01:18:27
index is like smoking. Basically, you
01:18:29
know, you have a 66% lower chance of
01:18:32
getting Alzheimer's disease with a high
01:18:33
omega-3 index. And even more recently,
01:18:35
there were studies showing that omega-3
01:18:38
slows epigenetic aging. Um, and this is
01:18:41
this is not just a in deficiency. I
01:18:43
guess because everyone's deficient,
01:18:44
maybe that's why, but um, a study showed
01:18:46
that omega-3 fish oil supplementation.
01:18:49
This was a study out of Switzerland.
01:18:50
These individuals are mostly active.
01:18:52
There were 88% of them were already
01:18:54
physically active at the start of the
01:18:55
trial. And I mentioned that because the
01:18:57
trial involved omega-3, it involved
01:18:59
vitamin D, and it involved resistance
01:19:01
training or the combination of all
01:19:03
three. And only the omega-3 was able to
01:19:05
slow epigenetic aging, biological aging,
01:19:08
because for one, they were already
01:19:10
physically active. So adding resistance
01:19:11
training on top of their baseline didn't
01:19:13
do much. And they were vitamin D
01:19:15
sufficient. So the omega-3 was able to
01:19:17
slow epigenetic aging. The combination
01:19:19
of all three slowed it by four months.
01:19:22
This was just after one year.
01:19:24
>> So slowed it by four months. And if you
01:19:26
imagine that, uh, it doesn't sound like
01:19:27
a lot. Again, it's compounding, but also
01:19:29
within that study, they looked at
01:19:31
realworld outcomes. So that also
01:19:33
correlated with they had a 60% less
01:19:36
likely chance of being pre fail uh pre-
01:19:38
frail. So pre-frailty, right? Um they
01:19:40
also were less likely to get cancer as
01:19:44
well. So I mean it's really kind of
01:19:45
translating to these health outcomes
01:19:47
that we think of. And all you need to do
01:19:49
is supplement with about 1.6 to two
01:19:51
grams a day of omega-3 to get a good
01:19:54
omega-3 index. But I will mention one
01:19:55
thing, Stephen, it's at room
01:19:57
temperature. I don't think that's a
01:19:59
great idea. Um because fish oil is a
01:20:02
polyunsaturated fatty acid. It is prone
01:20:04
to oxidation. So you want to put it in a
01:20:06
low temperature environment. I keep all
01:20:08
my actually I keep all my fish oil
01:20:10
frozen. Frozen and then when I'm ready
01:20:12
to use it, I put it in the fridge. So
01:20:14
like I have a store of it. I have a
01:20:15
stock of it I buy and then it's in the
01:20:17
freezer and then I put it in the fridge
01:20:18
with the the bottle that I'm using from
01:20:20
and it's freezing it does nothing. It's
01:20:22
fine. It so it's basically just keeping
01:20:24
it really really low oxidation.
01:20:25
>> So I need to put this in the fridge. You
01:20:27
need to put it in the fridge and also
01:20:28
make sure you're getting a quality
01:20:29
brand, right? So, you're going to third
01:20:30
party testing. Again, you want to have a
01:20:32
total oxidation, ideally less than 10.
01:20:36
And there are brands out there that do
01:20:38
have a oxidation less than 10,
01:20:40
>> which means it's more fresh and pure.
01:20:41
>> It's more It's Yeah, it's less oxidized.
01:20:43
You don't want to be consuming oxidized
01:20:44
fat because that's also not good.
01:20:47
>> Okay. So, what else jumps out to you
01:20:50
here? We've got creatine. I mean,
01:20:52
>> yeah, creatine is like my new I travel
01:20:54
with it everywhere. You got microionized
01:20:57
is this this is
01:20:57
>> I've got so many different types,
01:20:59
>> right? This is the one I take. Yeah, I
01:21:00
take I take the creatine monohydrate
01:21:02
because it's the most wellstudied
01:21:04
>> and you know obviously for I do a lot of
01:21:07
training and workout train you I do a
01:21:09
lot of resistance training and strength
01:21:10
training. So I at least get five grams a
01:21:12
day which is what I always was doing in
01:21:13
the past. I up that to 10 grams a day as
01:21:16
my baseline because I wanted to have
01:21:17
benefits in my brain. Studies out of
01:21:19
Germany show that once you get to the 10
01:21:22
gram mark, you're actually your brain is
01:21:23
able to take it up and it's increasing
01:21:25
creatine in certain brain regions. That
01:21:28
doesn't happen much at lower doses and
01:21:30
that's because your muscles are very
01:21:32
greedy. The creatine in my brain,
01:21:33
honestly, I've for me, I've mentioned
01:21:35
this before, it's a game changer just on
01:21:37
a daily basis. I feel like I don't have
01:21:39
that afternoon slump. I'm in my mid-4s.
01:21:42
My brain isn't as sharp as it was.
01:21:45
Creatine has really helped me kind of
01:21:46
get a little bit closer to where I used
01:21:48
to be. And also when I'm sleep deprived,
01:21:51
I go up even higher. Sometimes I do 20
01:21:52
25 grams. And that is because studies
01:21:55
have shown if you go up to a higher dose
01:21:57
like that, depending on your weight,
01:21:59
it's kind of a scale. Um that it helps
01:22:01
you basically negate the negative
01:22:03
effects on your brain from sleep
01:22:04
deprivation where not only are you
01:22:06
cognitively functioning, you're
01:22:07
functioning beyond what your even normal
01:22:09
baseline was, which was kind of
01:22:11
mind-blowing. The question I had is
01:22:13
around loading and how long it takes to
01:22:16
feel the impact. Because when I first
01:22:19
heard about creatine, I was 16 and my
01:22:20
brother was bodybuilding and they were
01:22:22
told that you need to like load up on
01:22:23
big loads of it and then in like two
01:22:25
weeks time your body would be saturated.
01:22:27
What's the truth?
01:22:28
>> Right? So the reason that creatine
01:22:30
loading was done was because they
01:22:33
there's a short window of time when
01:22:35
researchers are doing a study
01:22:37
>> and they want their muscle stores to be
01:22:39
saturated. They want their their muscle
01:22:41
stores to be saturated and so you have
01:22:43
to do 20 gram loading phase in order to
01:22:45
saturate them after you know three or
01:22:48
four days.
01:22:49
>> If you're not about to compete and if
01:22:52
you haven't been using creatine and
01:22:53
you're not participating in the study,
01:22:54
it takes about four week 3 to four weeks
01:22:57
of five grams a day consistently to
01:23:00
saturate your muscle. So you don't have
01:23:02
to do any loading phase. If you are
01:23:04
supplementing with five grams a day and
01:23:05
you've been doing it for a month, your
01:23:07
muscle stores are saturated until you
01:23:09
exercise and you get that five grams in
01:23:11
again. They're saturated, right? So,
01:23:12
they keep they're they're already that
01:23:13
five grams a day is keeping them
01:23:14
saturated. And that's why I said your
01:23:16
muscles are really hungry and greedy.
01:23:18
They're wanting that five grams. They're
01:23:19
wanting that five grams. And that's
01:23:21
about what it takes daily to saturate
01:23:22
them. However, if you're starting from
01:23:24
ground zero where you've never taken
01:23:26
creatine, it's going to take four weeks
01:23:28
to really get the effects. Otherwise,
01:23:31
yeah, you'll have to get higher doses.
01:23:32
are not going to be saturated after 5 g.
01:23:34
>> So, some people might have tried
01:23:35
creatine for a week, have not felt any
01:23:37
effect, and given up.
01:23:39
>> That's a good that's actually a really
01:23:40
good point. Yeah, it's about a
01:23:41
month-long experiment. I would say close
01:23:44
to four weeks. I think some people can
01:23:45
saturate it at 3 weeks, but it all
01:23:47
depends body size and all that. So, four
01:23:49
weeks is a good experiment time and five
01:23:51
grams is a good dose to start with. If
01:23:53
five grams a day actually help makes you
01:23:56
more bloated and nauseous, cut that down
01:23:58
to 2 and 1 half and 2 and 1/2 grams so
01:24:00
that you split the doses. If you split
01:24:01
the doses, if you take it with food,
01:24:03
particularly carbohydrates, it seems to
01:24:05
help negate some of the bloating and
01:24:06
nausea and negative effects people feel.
01:24:08
And obviously, if you're not working
01:24:09
out, you know, creatine is not going to
01:24:12
like grow your muscles. You have to put
01:24:13
in the work. You have to put in the
01:24:15
effort. It's what it's doing is it's
01:24:16
helping your muscles, you know, grow and
01:24:18
give you the energy to to do more
01:24:20
training volume so that they can grow
01:24:22
bigger and also so that you can be
01:24:23
stronger. If you're traveling and
01:24:26
stressed and all those things, yes,
01:24:28
creatine is good for the brain. I was
01:24:30
seeing I think it was James Smith did a
01:24:32
video about different creatine
01:24:34
percentages in the creatine products we
01:24:36
drink and um or eat or consume and he
01:24:38
looked at creatine gummies and found
01:24:40
that some of the creatine gummies don't
01:24:41
even have any creatine in them at all.
01:24:44
And it was quite shocking because you
01:24:45
just assume that if it says creatine
01:24:46
there's going to be creatine in there.
01:24:48
>> This goes back to the whole problem
01:24:49
where supplements are not regulated and
01:24:52
so you never really know what you're
01:24:53
getting and you have to have third party
01:24:55
testing and go to a quality brand.
01:24:56
Gummies in general. So, there was a
01:24:58
study that was published not long ago.
01:25:00
It was a consumer study that was done
01:25:02
where people went and got a lot of
01:25:04
different creatine gummies off the shelf
01:25:06
and then measured how much creatine was
01:25:07
in them. And essentially almost all of
01:25:09
them had none. And I've talked to some
01:25:12
supplement manufacturers and their
01:25:14
basically their statement was it's
01:25:17
really hard to get active ingredients in
01:25:18
gummy in general, not even just creatine
01:25:21
in general. But the other thing I did
01:25:23
want to mention with creatine is that
01:25:25
you do want to make sure it's NSF
01:25:26
certified. That's a really important
01:25:28
thing because there are contaminants
01:25:31
that are even produced in the processing
01:25:34
of creatine and creatine monohydrate.
01:25:37
And so you want to make sure that you're
01:25:38
not getting those contaminants which can
01:25:40
be harmful. And some of them are like
01:25:41
lead for example, but even some other
01:25:43
compounds that are formed. And so you
01:25:45
want NSF certification. And that's
01:25:48
always what I look for when I'm buying a
01:25:49
creatine supplement is NSF certification
01:25:52
or any supplement. I really like to have
01:25:53
all supplements NSF certified because
01:25:55
that really means they've one looked at
01:25:57
contaminants and two it's got that
01:25:58
active ingredient in there and that's
01:26:00
really what you want.
01:26:01
>> And the NSF certification is just a
01:26:03
little logo on the side of the tub here
01:26:05
that says NSF certified sports.
01:26:07
>> That's it. Yeah. And it's all on
01:26:08
websites, too, if you buy online. Yeah.
01:26:10
>> Okay. So, I've got one challenge for
01:26:11
you. If you had to pick five supplements
01:26:13
for me to take, assuming that I am
01:26:18
male and female.
01:26:19
>> Okay.
01:26:20
>> Okay. So, it's neither gender. Um, and
01:26:22
it can be things that are either
01:26:23
currently in my cupboard or not. What's
01:26:26
the top five? And ideally, give me them
01:26:28
in order if you can, in order of
01:26:29
importance.
01:26:32
>> Fish oil
01:26:33
>> number one.
01:26:33
>> Number one,
01:26:35
vitamin D.
01:26:38
Multivitamin.
01:26:40
All three very very strong evidence that
01:26:43
you're going to slow aging, you're going
01:26:45
to improve your brain function, lower
01:26:48
disease risk, live longer, and creatine
01:26:50
is going to be there.
01:26:51
>> So that's one, two, three, four.
01:26:53
>> And then the last one is magnesium.
01:26:55
Magnesium would be I mean it might be
01:26:57
number four and creatine number five
01:26:59
actually.
01:27:00
>> Really?
01:27:00
>> Yeah. Um
01:27:02
>> you sure?
01:27:03
>> What is magnesium doing for me?
01:27:04
>> Magnesium is running. It's important for
01:27:07
300 different enzymes in your body. It's
01:27:09
important to repair damage to your DNA
01:27:11
that's being done all the time. It's
01:27:13
being done from the iron that you're
01:27:14
taking. Um, it's being done from normal
01:27:16
metabolism, normal immune activation,
01:27:18
but when you're in a state where you
01:27:20
have you're, you know, not eating a good
01:27:21
diet or you're not getting enough sleep,
01:27:23
magnesium is really important to repair
01:27:25
that damage. And that's why studies have
01:27:26
shown that magnesium is really important
01:27:29
for preventing cancer. And it also helps
01:27:32
with sleep. It's really good for sleep.
01:27:34
But more importantly, 50% of the
01:27:36
population doesn't get enough magnesium.
01:27:37
And I bet you're probably one of those
01:27:39
people because most of us are. Do you
01:27:40
eat a lot of dark leafy greens or
01:27:42
almonds?
01:27:45
You're supposed to be getting 400 about
01:27:46
350 to 400 milligrams a day. Are you
01:27:48
physically active? Yeah. You're sweating
01:27:50
magnesium out. Let's make it six
01:27:52
supplements. So, there's a new
01:27:53
supplement uriththn that I'm pretty
01:27:56
excited about. The other thing I take
01:27:58
that's really important is that I don't
01:28:00
necessarily see here.
01:28:02
>> What's it called?
01:28:03
>> Um, so curcumin. All those supplements
01:28:06
you've mentioned, the first one which I
01:28:08
can't say and the second one cumin, we
01:28:09
have on the table in the studio. So,
01:28:11
let's get back into the studio and we'll
01:28:13
pick up from there.
01:28:16
>> Steve, what are you doing?
01:28:17
>> Uh, just making myself a delicious
01:28:19
coffee
01:28:20
>> from the freezer.
01:28:21
>> From the freezer? Have you not heard
01:28:22
about Compier?
01:28:23
>> No.
01:28:24
>> Oh my gosh, this is going to change your
01:28:26
life. A couple of months ago, the
01:28:28
founder of this business called Matt
01:28:29
sent a big shipment of this coffee to
01:28:32
our office in London. What most people
01:28:34
don't know is that the processing of
01:28:35
coffee takes out a lot of the taste. So
01:28:37
what they do is they flash freeze it at
01:28:40
the optimal moment when it's most tasty
01:28:43
and they send you in the post the coffee
01:28:45
in these little frozen ice cubes. Now
01:28:47
Max sent a big shipment to my office. I
01:28:49
moved it to the kitchen. I said to the
01:28:50
team, "Knock yourselves out." And then I
01:28:52
saw so many messages in our Slack
01:28:53
channel of people going, "Oh my god,
01:28:55
what the hell is that? It's so
01:28:57
delicious." All I have to do is pop it
01:28:59
out in the morning using the little
01:29:00
button on the back of this thing. I pour
01:29:02
my hot water in and I mix it and that is
01:29:06
done. You can get $30 off your first
01:29:09
order of Cometier coffee if you go to
01:29:12
cometier.com/stephven.
01:29:14
Try it and please Instagram DM me,
01:29:17
LinkedIn me and let me know if you love
01:29:18
it as much as I do. You know, every once
01:29:21
in a while you come across a product
01:29:23
that has such a huge impact on your life
01:29:25
that you'd probably describe it as a
01:29:28
gamecher. And I would say for about 35
01:29:32
to 40% of my team, they would currently
01:29:35
describe this product that I have in
01:29:36
front of me called Ketone IQ, which you
01:29:39
can get at ketone.com
01:29:41
as a game changer. But the reason I
01:29:43
became a co-owner of this company and
01:29:44
the reason why they they now are a
01:29:45
sponsor of this podcast is because one
01:29:48
day when I came to work, there was a box
01:29:49
of this stuff sat on my desk. I had no
01:29:51
idea what it was. Lily in my team says
01:29:53
that this company have been in touch. So
01:29:54
I went upstairs, tried it, and quite
01:29:57
frankly, the rest is history. in terms
01:29:58
of my focus, my energy levels, how I
01:30:01
feel, how I work, how productive I am.
01:30:04
Game changer. So, if you want to give it
01:30:06
a try, visit ketone.com/stephven
01:30:08
for 30% off. You'll also get a free gift
01:30:10
with your second shipment. And now you
01:30:12
can find Keton IQ at Target stores
01:30:14
across the United States, where your
01:30:16
first shot is completely free of charge.
01:30:19
Make sure you keep what I'm about to say
01:30:21
to yourself. I'm inviting 10,000 of you
01:30:23
to come even deeper into the diary of a
01:30:25
CEO. Welcome to my inner circle. This is
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launching to the world. We have so many
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incredible things that happen that you
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if you want to join our private closed
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community, head to the link in the
01:31:05
description below or go to
01:31:06
daccircle.com.
01:31:09
I will speak to you then.
01:31:13
So, phytoal curcumin is another one that
01:31:16
I supplement with. And let's just start
01:31:19
with curcumin in general. Curcumin is
01:31:21
found in the turmeric plant. It's
01:31:23
something that is able to pretty
01:31:27
robustly and I would say consistently
01:31:29
lower inflammation.
01:31:31
And it's doing it in a different way
01:31:33
that like a NSAIDE like an ibuprofen
01:31:36
would do it, right? And that is
01:31:37
important because
01:31:40
it's been shown if you take NSAIDE,
01:31:43
right? So these non-steroidal
01:31:45
anti-inflammatory drugs, something like
01:31:46
ibuprofen
01:31:48
around exercise, it can blunt the
01:31:50
adaptations because it's basically
01:31:52
lowering inflammation and and
01:31:54
prostaglandins and things that are
01:31:56
important to cause exercise adaptations.
01:31:59
So curcumin doesn't hasn't been shown to
01:32:01
do that but it has been shown to lower
01:32:03
something called TNF alpha and that is a
01:32:05
major inflammatory cytoine that is
01:32:10
really really powerfully accelerating
01:32:12
aging. In fact those epigenetic aging
01:32:15
clocks that we talked about earlier one
01:32:18
of the most powerful drugs that's able
01:32:20
to slow them are TNF alpha inhibitors.
01:32:23
So these are drugs that people take to
01:32:25
inhibit TNF alpha. Certain people take
01:32:27
them, like people with rheumatoid
01:32:29
arthritis, they have a high level of
01:32:30
inflammation. Their immune system is
01:32:32
overactive. They're making a lot of it.
01:32:34
Well, guess what? Those individuals
01:32:35
taking TNF alpha inhibitors are like
01:32:38
they have a 50% less likelihood of
01:32:40
getting Alzheimer's disease than people.
01:32:43
>> 50%.
01:32:44
>> Mhm. Yes. So, I like it because curcumin
01:32:48
is one of the most it is the
01:32:51
na most naturally occurring dietary
01:32:53
compound that I've seen data showing
01:32:56
that it lowers TNF alpha. I haven't seen
01:32:58
anything else that's naturally occurring
01:33:00
that does it. This does it. It lowers it
01:33:02
by quite a bit by almost five pogs per
01:33:05
milliliter. Phytoal curcumin is the
01:33:08
reason I take phytoal. It's kind of like
01:33:09
a liposome but it's phytome. So, it's
01:33:12
essentially just making the ingredient
01:33:14
get into the cells better. It's more
01:33:15
bioavailable
01:33:16
>> because curcumin is easily metabolized
01:33:20
quickly by the liver. It's a it's what's
01:33:21
called a xeninoiotic. It's not a
01:33:23
compound that's a vitamin or a mineral
01:33:25
or something that the body body normally
01:33:26
recognized. It's seen as a drug, a
01:33:28
foreign drug, xeninoiotic, right? And so
01:33:31
the liver gets rid of it quickly. The
01:33:33
phytoal delivery of it kind of slows
01:33:35
that whole process where it's not
01:33:37
getting rid of so quickly. It's not
01:33:39
being metabolized so readily. So that's
01:33:40
why I take that. And also it's been
01:33:42
shown to improve performance in people
01:33:44
that are exercising again because it's
01:33:46
reducing inflammation. Inflammation can
01:33:47
be dampening for performance.
01:33:49
>> And what else have we got here?
01:33:51
>> The other supplement that I really want
01:33:52
to talk about is the uraliththan A. And
01:33:56
as I mentioned, this is a compound
01:33:57
that's usually generated in the gut by
01:34:00
the bacteria in your gut. It's something
01:34:03
that we can get from our diet. So if we
01:34:05
eat things like pomegranate, pomegranate
01:34:07
has a type of polyphenol in it called
01:34:09
elagitanins.
01:34:11
>> I've never heard about this before.
01:34:13
>> Okay, listen to this. This is this is
01:34:15
like you got to try this supplement.
01:34:16
Uthin A again, it's made from eating
01:34:18
things like pomegranate. However, 50% of
01:34:21
the population doesn't have the right
01:34:23
bacteria to make it. So you're kind of
01:34:24
like a to a coin toss if you eat
01:34:26
pomegranate. Am I going to be the person
01:34:28
that can make uriththna or am I not?
01:34:30
Right? So there was a company that did
01:34:32
out of Switzerland these stud a lot of
01:34:34
these early studies were done in
01:34:35
Switzerland and they ended up making
01:34:37
uriththn and then testing you know doing
01:34:39
clinical studies doing animal studies
01:34:41
first and then clinical studies to test
01:34:43
you know what is uroliththna doing. So
01:34:44
what is it? It is a compound that is
01:34:47
able to basically get rid of damaged
01:34:50
mitochondria. So it's called mphagy.
01:34:54
You've probably heard of autophagy. you
01:34:56
know getting clearing out your all the
01:34:58
gunk and the trash from your cells
01:35:00
making them rejuvenating rejuvenating
01:35:01
them right
01:35:02
>> which is associated with fasting.
01:35:03
>> Fasting activates autophagy. Fasting
01:35:06
activates mphagy which is specifically
01:35:09
just clearing out damaged mitochondria
01:35:11
or pieces of damaged mitochondria.
01:35:13
Autophagy is essentially you have a
01:35:15
whole cell
01:35:16
>> and within that cell you have a lot of
01:35:19
different organels they're called. So
01:35:21
mitochondria being one and so autophagy
01:35:24
kind of helps clear out all the stuff
01:35:25
inside of the cell. Mphagy is very
01:35:29
specific to just the mitochondria within
01:35:31
the cell. Those mitochondria get older
01:35:34
and they don't have a really good repair
01:35:36
process and so they accumulate damage
01:35:38
and as they get older you're you're not
01:35:40
going to be making energy as well.
01:35:42
You're not going to be using energy as
01:35:43
well. It's going to affect all the cell
01:35:46
function because energy is at the core
01:35:48
of everything, right? So mitochondrial
01:35:50
health is at the core of all health
01:35:52
basically. This compound very robustly
01:35:55
induces mphagy. And so um there have
01:35:58
been of course many animal studies that
01:35:59
were done preclinally before clinical
01:36:01
studies were done. Animal studies were
01:36:04
exciting. I mean mice that were given
01:36:05
old mice that were given uraliththna
01:36:07
were able to like rejuvenate you know
01:36:09
tissues but also 20% life extension was
01:36:14
found in these mice given uralithn. 20%
01:36:16
is pretty big for a mouse mouse study.
01:36:19
All right, but we're not mice. So, let's
01:36:21
talk about humans and why I'm actually
01:36:22
excited about it. For one, urthan A and
01:36:26
mphagy was shown to be activated in
01:36:29
humans taking it. So, they took muscle
01:36:30
biopsies and found that in fact mphagy
01:36:33
was activated. It's also recently been
01:36:35
shown that this uriththnan A is able to
01:36:38
to basically rejuvenate the immune
01:36:40
system. So older adults were given a
01:36:42
thousand milligrams a day and it it
01:36:44
basically as we age our immune system
01:36:47
ages our te- cells aren't fighting off
01:36:49
pathogens as well and it increased the
01:36:51
number of a very specific type of immune
01:36:53
cell that decreases with age called CD8
01:36:56
positive tea cells. Those were
01:36:58
increased. That's very important because
01:36:59
you're able to fight off infection
01:37:01
better. And then it also increased a
01:37:03
kind of immune cell that's able to kill
01:37:05
cancer cells and also kill viruses and
01:37:07
pathogens. it's called natural natural
01:37:10
killer cells. Um so those cells
01:37:12
increased as well with the uriththan a
01:37:15
and it also decreased markers of like
01:37:18
scinsessence. So this is basically when
01:37:20
a cell is still alive but it's not
01:37:23
functioning it's basically like it's
01:37:25
dead but not only is it not dead and not
01:37:27
functioning it's secretreting
01:37:28
inflammatory cytoines accelerating
01:37:30
aging. I know it's complicated. So the
01:37:32
study showed that it was basically able
01:37:34
to re rejuvenate the immune system in
01:37:35
older adults younger adults that have
01:37:37
taken it. So, there's been studies
01:37:38
showing that untrained athletes
01:37:41
supplementing with 1,000 milligrams a
01:37:42
day were able to improve their V2 max um
01:37:46
10% more than just exercise alone. So,
01:37:49
if they exercise and took uriththan A,
01:37:51
their V2 max went up 10% compared to the
01:37:54
exercise alone group. Wow.
01:37:55
>> If they were Yes. If they were trained
01:37:57
athletes, it only went up 5% because
01:37:59
trained athletes already are doing a
01:38:01
lot, right? So, you always get a bigger
01:38:03
increase in B2 max if you have an
01:38:04
untrained athlete. Same with obese
01:38:06
people.
01:38:07
And on top of that, so again, energy,
01:38:10
it's you're clearing out damaged
01:38:12
mitochondria. If you combine it with
01:38:14
exercise, exercise causes you to make
01:38:17
new mitochondria. So the way I look at
01:38:19
it, Stephen, is a rejuvenation of all
01:38:21
your mitochondria within your cells,
01:38:22
whether we're talking about your muscle
01:38:24
cells or your immune cells. I think it's
01:38:26
probably happening in the brain as well.
01:38:28
So it's been shown to increase muscle
01:38:30
strength in older adults. So, their
01:38:31
hamstring strength improved by like 10
01:38:33
to 12% after supplement supplementing
01:38:36
versus just exercise alone. I think it's
01:38:38
a supplement that's important for aging
01:38:40
because it's affecting mitochondria and
01:38:42
pretty much everything relies on
01:38:43
mitochondria.
01:38:44
>> And you can buy this in a normal shop on
01:38:46
the high street.
01:38:47
>> You cannot buy it in a normal shop. You
01:38:49
can buy it online. It's not cheap,
01:38:52
unfortunately. Uh that's the other
01:38:54
thing. So, pomegranate itself is the
01:38:56
next best thing for people. And there
01:38:58
are studies showing that people that
01:39:00
take pomegranate juice before they
01:39:02
exercise they and over over the course
01:39:04
of several weeks can actually increase
01:39:06
their V2 max by up to 17%. This is
01:39:09
analysis of multiple studies showing
01:39:10
that. So again I think it's all coming
01:39:12
down to the uriththna and it's a new
01:39:15
supplement that I'm I've been
01:39:17
experimenting with. Again the immune
01:39:19
system effects. I think I'm not getting
01:39:21
sick but I'm doing the creatine. I'm
01:39:22
doing the uriththna and I'm doing
01:39:24
glutamine.
01:39:24
>> So glutamine is the last one. What what
01:39:26
is that? Well, you probably heard of
01:39:28
glutamine as an amino acid, right? It's
01:39:31
so much more. It's so much more. So,
01:39:33
glutamine is something that it is an
01:39:35
amino acid, but it gets converted into
01:39:39
and metabolized to many different
01:39:41
things. So, one, it can be an amino
01:39:43
acid. Two, it can form something called
01:39:45
glutarate, which is used by your cells
01:39:49
for energy. Mitochondria love it. Or it
01:39:51
can be converted into that
01:39:53
neurotransmitter that we were talking
01:39:54
about, right? Glutamate. So, it's really
01:39:57
something that can be used for many
01:39:58
things. I supplement with it because I
01:40:02
came across some studies in the past
01:40:04
couple of years where endurance
01:40:06
athletes, so these are I'm not an
01:40:07
endurance athlete, but endurance
01:40:10
athletes are very prone to respiratory
01:40:13
illness because they're really just
01:40:14
going hard, right? And their im your
01:40:16
immune system kind of takes a takes it
01:40:18
takes attacks on your immune system.
01:40:21
studies were showing that if those
01:40:22
endurance ath athletes supplemented with
01:40:24
glutamine, they didn't get sick as
01:40:26
often. They were having fewer
01:40:27
respiratory illnesses. And I remembered
01:40:30
back to when I was a graduate student
01:40:31
and I was doing research and I used
01:40:33
glutamine. And I was doing glucose and
01:40:35
glutamine and looking at immune cells
01:40:37
and how I could make them active or what
01:40:39
happens if I get rid of glucose or
01:40:40
glutamine. And I remembered how much
01:40:43
they love glutamine. They consume it.
01:40:45
They're using it for energy.
01:40:47
>> And it started to make sense to me. And
01:40:49
this was during a period of time where,
01:40:51
you know, again, mid-4s, your immune
01:40:53
system is not going doing as well as it
01:40:54
used to. I've got a had a young child
01:40:56
that was bringing home all sorts of
01:40:58
pathogens. And so, I started
01:40:59
supplementing with glutamine. And it
01:41:02
could be placebo, but again, I you know,
01:41:04
the sickness bouts were going down. I
01:41:07
wasn't getting sick as often. The other
01:41:09
thing it's good for is the gut. And that
01:41:12
is because glutamine can be glut uh
01:41:14
converted into something called alpha
01:41:15
ketoglutarate which is a important
01:41:19
energy compound that the gut uses. And
01:41:21
so there are studies showing that it's
01:41:23
beneficial for gut health. I think
01:41:24
that's what a lot of people think about
01:41:25
when they take glutamine is their gut.
01:41:27
I'm thinking about my immune system. But
01:41:29
basically it's very easily used by the
01:41:32
gut cells as energy and that really
01:41:34
helps the gut heal.
01:41:35
>> Okay. The other thing which I take
01:41:38
almost daily. Sometimes I give myself
01:41:40
the weekend off depending on how things
01:41:42
are going, but almost daily are these
01:41:43
ketone IQ shots which I am affiliated
01:41:45
with. I I'm an investor in the company.
01:41:48
Ketone shots, exogenous ketone shots.
01:41:50
>> I take them also quite frequently, not
01:41:52
daily. Um, you know, so what are they
01:41:56
doing? There's different forms of them
01:41:58
and why do I take them and I think let's
01:42:01
talk about what I think people should
01:42:02
realize if they are taking them. So, you
01:42:04
know, there it's an it's it's
01:42:05
essentially giving you that metabolic
01:42:07
switch, right? It's getting getting your
01:42:08
ketone levels up as if you were fasted.
01:42:11
So you're you're elevating your beta
01:42:12
hydroxybutyrate levels. That's the major
01:42:14
circ circulating ketone.
01:42:16
>> Beta hydroxybutyrate,
01:42:17
>> BHB for short.
01:42:19
>> Does that just mean ketone?
01:42:20
>> It's a ketone. It's there are several
01:42:22
ketones. Acid acetone is another ketone,
01:42:25
but that beta hydroxybutyrate is the
01:42:28
major one, right? So and and that is a
01:42:31
major ketone that's in in your body when
01:42:33
you're fasted. That's what you're
01:42:34
making. And when you're taking these
01:42:36
ketone IQs or other exogenous ketones is
01:42:39
what you're going to get. So ketone IQ
01:42:41
is got the precursor for the ketone.
01:42:43
It's got 13 butane dial that in your
01:42:46
liver gets converted into beta
01:42:47
hydroxybutyrate. I take a ketone that
01:42:50
has 13 butane dial but also it's
01:42:52
asterified to the actual beta
01:42:54
hydroxybutyrate.
01:42:55
>> What does that mean? It means that it
01:42:57
has both an immediate action, a fast
01:43:00
action effect of having your ketones
01:43:02
elevated, but it also has a tail end
01:43:04
effect. So the 13 butane dial, if you
01:43:06
take it, you have to wait for it to get
01:43:08
to your liver.
01:43:12
>> You have to Can I have one?
01:43:14
>> Yes. You have to wait.
01:43:16
>> Oh, perfect. Okay.
01:43:20
>> Wow, those taste better. M.
01:43:22
>> So,
01:43:23
so the other ketone exogenous ketone is
01:43:26
the beta hydroxybutysterified
01:43:28
to the 13butin dial which just means
01:43:30
it's going to have a fast acting effect
01:43:33
but also a long-term effect. So you
01:43:35
you'll get a little bit more elevation
01:43:37
in your blood ketones from from the one
01:43:39
that has the beta hydroxybutyrate to the
01:43:41
13bin dial. That said,
01:43:43
>> the difference is I think from what I
01:43:45
know and I don't know a ton is pricing.
01:43:47
>> Yes, it's pricing but also again
01:43:51
concentration. So, I mean, you know,
01:43:53
you're going to get you're going to get
01:43:54
a higher peak quicker and you're going
01:43:56
to get higher levels of it with the one
01:43:58
that's the the Oxford, you know, the
01:44:01
Oxford ketone, I guess it's called, but
01:44:04
the ketone IQ has 13 butane dial, which
01:44:07
does get converted into beta
01:44:08
hydroxybutyrate.
01:44:08
>> This one I think cost costs a couple of
01:44:10
dollars. And I have the Oxford one here
01:44:11
as well, which I think is $30 a pop. So,
01:44:14
it's quite expensive.
01:44:16
The reason why this has been able to
01:44:17
break into retail, especially across
01:44:18
America, is just because it's more
01:44:20
affordable for most people to be able to
01:44:22
take spend a couple of dollars,
01:44:24
>> right? The reason I take it is because I
01:44:27
like the cognitive boost that I get from
01:44:29
it. And I usually take it on occasions
01:44:32
like this when I'm doing a show or I'm,
01:44:35
you know, doing a presentation or I just
01:44:37
I'm doing a lot of heavy research and I
01:44:39
just need to be on because I get a
01:44:41
cognitive boost from it. And that
01:44:42
cognitive boost does come down to what I
01:44:44
was talking about with why I like to
01:44:45
fast. It's mimicking that, right? I have
01:44:48
that beta hydroxybutyrate which is
01:44:50
increasing GABA, that inhibitory
01:44:52
neurotransmitter that's silencing down
01:44:54
some of the anxiety in the back of the
01:44:55
brain or the chatter and just helping me
01:44:57
focus. And also it increases brain drive
01:45:00
neurotrphic factor. So beta
01:45:01
hydroxybutyrate is a signaling molecule.
01:45:04
It's able to increase brain drive of
01:45:06
neurotrophic factor in the brain that
01:45:08
helps with learning, memory, brain
01:45:09
aging. It's also been shown to lower
01:45:12
oxidation. So, there's all sorts of
01:45:14
reasons why I like to take it. For
01:45:16
people that are fasting and they're
01:45:19
wanting to burn fat,
01:45:21
consider that if you take exogenous
01:45:24
ketones, you stop you stop burning your
01:45:26
own fat because your body thinks it's
01:45:28
now got all it's got the ketones there,
01:45:30
which is what the metabolism of fat is
01:45:32
trying to do is produce ketones for
01:45:34
energy. And so, it does shut down what's
01:45:36
called lipolysis, which is basically
01:45:38
breaking down fat. And so if you're
01:45:40
doing fasting and you're doing it for
01:45:42
reasons of fat loss, if you take an
01:45:45
exogenous ketone during that period of
01:45:47
time, it will transiently kind of shut
01:45:49
down that process. So keep that in mind.
01:45:51
It's one reason why I don't do it every
01:45:52
day because I am looking for that effect
01:45:55
for losing visceral fat in particular.
01:45:57
>> That's a really interesting important
01:45:59
point.
01:45:59
>> It is
01:46:00
>> that people don't talk about.
01:46:01
>> Yeah, it's important and it's only going
01:46:03
to last as long as the beta
01:46:05
hydroxybutyrate lasts in your in your
01:46:07
blood system. So, you know, maybe 3
01:46:09
hours max.
01:46:10
>> What I noticed was when I was trying to
01:46:12
get into ketosis at the top of the year
01:46:14
and I was doing exogenous ketone shots.
01:46:16
I was struggling to get into ketosis.
01:46:19
And so, what I did is I stopped taking
01:46:20
the ketone shots for a couple of days,
01:46:22
just focused on my ketogenic diet. I got
01:46:24
into ketosis and then afterwards I
01:46:27
started taking the ketone shots when I
01:46:29
was doing podcasting because just like
01:46:30
you, I noticed just such a radical
01:46:33
radical difference when I take exogenous
01:46:35
ketones or when I'm in a natural sort of
01:46:36
dietary ketosis. Radical difference. And
01:46:39
as a podcaster, I've said this a million
01:46:41
times before, but I'm going to say it
01:46:42
again. Two times a week, I do an AB test
01:46:45
of how my brain is working. I sit with
01:46:47
someone who is an expert in what they do
01:46:49
for sometimes four or five hours and I
01:46:51
look at them in their face and I have to
01:46:52
ask questions and respond and understand
01:46:54
big words and hope that my brain is
01:46:56
connected to my mouth today. And so I've
01:46:58
done 600 or 700 of these AB tests now.
01:47:01
And one of the the factors that
01:47:03
correlates to good performance as an
01:47:04
interviewer, a thinker or a speaker on
01:47:06
stage is whether I'm in a ketosis state
01:47:09
or not. And it's so profound. In fact,
01:47:12
I've actually heard Joe Rogan say this.
01:47:14
Rogan said that the upside he gets from
01:47:16
being in a ketogenic state is so evident
01:47:19
for him as an interviewer that he he's
01:47:21
considered being in that state all the
01:47:23
time.
01:47:24
>> It's the same for me too. I mean, as you
01:47:26
know, I'm also doing the same thing,
01:47:27
right? I'm I have a podcast and I'm
01:47:29
giving presentations and very very much
01:47:32
having to use my brain and be on and
01:47:35
it's really made a huge difference for
01:47:37
me as well. And that is also why I like
01:47:39
to fast because I get the same effect
01:47:41
when I'm when I'm fasted. And then I
01:47:43
will take an exogenous ketone when I'm
01:47:45
also fasted. And so I get into ketosis
01:47:47
quicker as well
01:47:49
>> because I'm already I'm already kind of
01:47:51
there. I don't have other things
01:47:52
inhibiting it.
01:47:53
>> So it does help. And there's again pros
01:47:56
and cons to doing it. You do want your
01:47:58
body to be metabolic flex flexible. So
01:48:00
I'm glad you did do the keto like the
01:48:02
ketogenic diet and let your body kind of
01:48:03
do it and adapt and then add the ke
01:48:05
ketones on top of that. But um they do
01:48:08
help. They help with cognitive function
01:48:10
for sure. I mean I I use them every
01:48:13
single podcast I do, presentation I'm
01:48:15
giving. It's it's part of my routine.
01:48:18
>> Let's talk about something different,
01:48:20
which is something that I've never heard
01:48:21
of before. Um it's a word that you
01:48:24
started to make popular in the health
01:48:26
and longevity community, which is this
01:48:28
idea of peak span.
01:48:31
I have this graph in front of me, which
01:48:32
I'll throw up on the screen. It's
01:48:33
fascinating. What the hell is peak span?
01:48:35
I've heard of health span. I've even
01:48:38
heard of lifespan, but I've never heard
01:48:40
of peak span.
01:48:41
>> Well, let's start with lifespan and work
01:48:43
our way to peak span to give people a
01:48:45
frame of reference. I think most people
01:48:47
are familiar with the word longevity,
01:48:50
>> wanting to extend their lifespan, how
01:48:51
many years they live, how long they
01:48:53
live, right? But the problem with
01:48:55
lifespan is well, you could live longer,
01:48:58
but you're going to have per perhaps you
01:48:59
have some diseases. So why do you want
01:49:02
to live longer if you have Alzheimer's
01:49:03
disease or cardiovascular disease or
01:49:06
type two diabetes? I mean the qual your
01:49:07
quality of life is not as good and
01:49:09
that's where this idea of health span
01:49:10
came in right so health span is well
01:49:13
let's increase the amount of time we
01:49:15
live diseasefree
01:49:17
>> and that's the new thing that everyone
01:49:19
wants to increase and improve their
01:49:20
health span I want to live I want to
01:49:22
increase my health span so I want to
01:49:23
live longer and not have any diseases
01:49:26
while I'm living that that longer life.
01:49:28
Well, there's this new concept now, very
01:49:30
new that was just published by some
01:49:32
researchers out of Duke University as
01:49:34
well as I think um the China
01:49:38
some university in China and another
01:49:40
university, but I want to give them
01:49:42
credit. They just it's a pre-print study
01:49:44
and it came out on my radar. I
01:49:46
immediately loved it. And this is idea
01:49:47
of peak span. Peak span says, hey, you
01:49:51
know, health span is great. Being
01:49:53
disease-free is great, but you're still
01:49:54
in a period of decline. You're still
01:49:56
declining.
01:49:58
Why not try to be as close to your peak
01:50:02
span which is essentially within 90% of
01:50:06
your peak function for a certain
01:50:09
measurement whether we're talking about
01:50:11
V2 max cardiorespiratory fitness we're
01:50:13
talking about you know any any other
01:50:15
function and that's where this graph
01:50:17
comes in on the y ais we have our
01:50:20
relative capacity
01:50:21
>> so if you're listening now this is a
01:50:22
good time to look at the screen because
01:50:24
uh Rhonda's going to show us something
01:50:26
okay your relative capacity 100 being
01:50:29
100% and zero being 0%.
01:50:31
>> What does relative capacity mean?
01:50:33
>> Your capacity for cognitive function for
01:50:37
you know your fertility
01:50:40
hormonal Yeah. your potential. Yeah.
01:50:43
>> And on the x- axis we're talking about
01:50:45
age, right?
01:50:46
>> And so what you'll notice is that
01:50:49
different capacities, different organ
01:50:51
functions kind of peak at different
01:50:53
rates. So we can talk about first
01:50:57
obviously female reproductive
01:50:59
really starts to peak at you know 25 or
01:51:03
so and then it just sharply declines
01:51:06
until you hit 40 right and it's like b b
01:51:08
b b b b b b b b b b b b b b b b b b b b
01:51:08
b b b b b b b b b b b b b b b b b b bmed
01:51:08
out. So that's the reproductive female,
01:51:11
right?
01:51:12
>> Mhm.
01:51:12
>> Immune function. So let's find immune
01:51:15
function here.
01:51:16
>> That kind of peaks around 25 years old
01:51:21
and it also kind of declines and it
01:51:24
keeps declining.
01:51:25
>> It's quite scary
01:51:26
>> as you get to 80.
01:51:27
>> And then we have muscular skeletal,
01:51:30
right? So this is our peak strength,
01:51:32
peak muscle mass, peak bone density.
01:51:35
Those also peak around 25 and then they
01:51:38
kind of steadily start to decline. And
01:51:40
the same goes for cognitive function. We
01:51:42
have two different kinds of cognitive
01:51:43
function. We have fluid cognitive
01:51:44
function like processing speed. That is
01:51:47
the kind of I would say cognitive
01:51:49
function where you can answer a question
01:51:51
without any prior knowledge.
01:51:53
>> Mhm.
01:51:54
>> You know that. So that peaks around 25.
01:51:56
>> You're joking.
01:51:57
>> No, I know.
01:51:58
>> So I'm on the way down.
01:51:59
>> You're on I'm definitely on the way
01:52:01
down. You're on the way down as well. So
01:52:02
that would be the blue one here. Peaks
01:52:05
around 25. And then we have the
01:52:08
crystallized cognitive function.
01:52:09
Crystallized cognitive function is
01:52:11
interesting because it peaks around
01:52:13
midlife. And the reason it peaks around
01:52:15
40, 45 is because it's the kind of
01:52:18
intelligence that it's like the library
01:52:21
where you have all these facts that
01:52:23
you've accumulated over the years and
01:52:24
you're able to use those facts to answer
01:52:28
or solve a problem, right?
01:52:29
>> Is that wisdom or is that
01:52:30
>> It really just means that you have all
01:52:32
these facts that you've learned over
01:52:34
your life. Like for me, you know, I've
01:52:36
been a biologist for since I was, you
01:52:38
know, 20, so 27 years. I have so much
01:52:42
that I've learned over that time. And so
01:52:44
now I'm sitting here and I use that
01:52:46
knowledge. I talked about glutamine,
01:52:47
what I learned from graduate school. I'm
01:52:49
using that knowledge, right? Mphagy, I
01:52:51
learned about that like forever ago and
01:52:53
I've been following it. So you use all
01:52:54
this these facts and this data that
01:52:56
you've learned in your life and you're
01:52:57
able to solve problems. So fluid
01:53:00
intellig I'm sorry, crystallized
01:53:01
intelligence.
01:53:02
>> I've got to ask a question there. I I we
01:53:03
were sat having dinner the other day, me
01:53:05
and my team, and we were talking about
01:53:06
the difference cuz we're all different
01:53:07
ages. We've got someone in the team
01:53:08
who's 45, 35, 30, and it was the other
01:53:12
person at the table was 27. And we were
01:53:14
all talking about the differences we've
01:53:15
noticed in ourselves as we've aged. And
01:53:18
they all said different things. So Leona
01:53:20
and my team, who's just is above the age
01:53:22
of 40, was saying that she just like
01:53:24
doesn't really give a anymore in
01:53:25
the same way that she used to care about
01:53:26
people's opinions when she was 30. One
01:53:28
of the things I said I noticed about
01:53:29
myself was after I turned 30. I feel
01:53:32
like I saw a step change in pattern
01:53:34
recognition and like exactly what you've
01:53:36
just described there which is like
01:53:37
crystallized knowledge cuz I sit here
01:53:39
with experts all day learn all this
01:53:41
stuff from them and then my ability to
01:53:43
then like apply it in my life as an
01:53:44
entrepreneur seems to be improving. And
01:53:47
so the question I was really going to
01:53:48
ask you is you think about
01:53:50
entrepreneurship lot my a lot of my
01:53:51
audience are entrepreneurs in some
01:53:53
capacity or aspire to be. I was
01:53:55
wondering as you were saying that like
01:53:56
when is the best age because
01:53:58
entrepreneurship is a lot about pattern
01:54:00
recognition. It's problem in front of
01:54:02
you. Okay, I've seen this before. I'm
01:54:04
pulling on different reference points to
01:54:05
arrive at a solution. So I was wondering
01:54:08
here because it looks like it peaks at
01:54:09
like 45.
01:54:11
>> 45. So if we look at it, it's peaking at
01:54:14
45. And that's also why a lot of
01:54:16
biologists continue to do great work in
01:54:18
their midlife as well. And that is
01:54:21
something that I do feel like better for
01:54:23
me as well. you know, where I'm I'm now
01:54:25
able to pull on I have so much of a
01:54:27
database in the back of my head, you
01:54:29
know, where it's like I I've got all
01:54:31
this knowledge and then it comes up and
01:54:32
you can use it. And so it's interesting
01:54:34
you can talk about entrepreneurs, but
01:54:35
you can I mean any any sort of career
01:54:38
path, right? What it would be beneficial
01:54:39
to be able to do that. So the question
01:54:41
is then how do we get here's peak span
01:54:44
you're going up and what you want to do
01:54:45
is you want to get and maintain about
01:54:48
90% of all these things that we're
01:54:50
talking about peaking right we immune
01:54:52
aging it peaks at you know immune aging
01:54:55
actually peaks around adolescence I
01:54:56
think muscularkeeletal health 20 25 the
01:55:00
fluid int intelligence 2025 you're
01:55:03
having cardiorespiratory fitness that's
01:55:04
also 20 to 25 it peaks and then it goes
01:55:07
down the question is how do Do you
01:55:12
maintain your peak span? Right? How do
01:55:14
you get as close as you can? You're
01:55:16
obviously not going to be your 100%. But
01:55:18
how do you not drop below 90% of that
01:55:20
peak, right?
01:55:21
>> Is that possible?
01:55:22
>> Is it first of all, is it possible? And
01:55:24
I would say for some organs, no. Which
01:55:27
organs are that? I don't think a
01:55:28
reproductive life expectancy for a
01:55:30
female I don't think you're going to be
01:55:32
having babies at 80 years old um without
01:55:35
actual medical intervention but that's a
01:55:38
whole other conversation. So I but I do
01:55:41
think there are ways that we can get
01:55:43
really close to our peak for
01:55:45
cardiorespiratory for muscle skeletal
01:55:48
you know for our our intelligence
01:55:50
cognitive intelligence as well as our
01:55:52
immune system and I think there are
01:55:55
blanket things that we could do that
01:55:57
affect multiple systems right like and
01:55:58
there's also targeted things so we
01:56:00
talking about fluid versus cognit versus
01:56:02
crystallized intelligence right
01:56:04
obviously crystallized intelligence you
01:56:06
know it doesn't peak until mid-4s you
01:56:09
the things that you can do to improve
01:56:11
crystallized intelligence also improve
01:56:13
your fluid intelligence. What are those
01:56:15
things? One, exercise number one thing.
01:56:17
Aerobic exercise is increasing brain
01:56:20
derived neurotrophic factor. Very
01:56:22
important for both these aspects. It's
01:56:24
also, you know, growing new neurons,
01:56:26
making connections between the neurons,
01:56:27
making your brain more plastic and
01:56:29
adaptable so it adapts to the changing
01:56:31
environment. Top thing that you can do.
01:56:33
Another thing that you can do that's
01:56:34
really important for brain aging is the
01:56:36
omega-3. We talked about that. really
01:56:38
important for brain aging. But the other
01:56:40
thing that you can do is what we're
01:56:42
doing right now. Engaging in novel
01:56:45
cognitive, you know, experiences. It
01:56:49
could be a discussion. It could be your
01:56:51
work. If you are learning new things,
01:56:54
novel is key here. Novel. If you're
01:56:56
learning new things, you are going to
01:56:58
really help yourself improve both your
01:57:00
fluid and crystallized intelligence. And
01:57:02
so,
01:57:03
>> is that because you're raising your
01:57:06
potential? i.e. So you're falling from a
01:57:09
higher place as you decline because I
01:57:11
was thinking about this like how much of
01:57:12
this has got to do with making sure that
01:57:14
I I peak at a higher place
01:57:17
>> right yeah I mean I think that maybe has
01:57:20
something to do with it but in addition
01:57:22
there's neurochemical things that are
01:57:23
changing when you're learning new
01:57:25
experiences for one you are increasing
01:57:27
brain drive neurotrphic factor and stuff
01:57:29
as well because novelty does that you're
01:57:31
also glutamate and you're h you're
01:57:34
having you know glutamate being
01:57:35
activated as well But um yeah, I think
01:57:38
the cognitive reserve is what you're
01:57:39
talking about and that is really
01:57:40
important, right? Because you you need
01:57:42
to you need to have that reserve if
01:57:44
you're going to start pulling from it.
01:57:45
And that also comes with muscle muscle
01:57:47
health, right? Muscle and bone. So those
01:57:49
are peaking around the same times 25 or
01:57:51
so. Peak muscle mass generally occurs
01:57:54
around the age of 25. There are things
01:57:56
that you can do to keep close to that
01:57:59
peak though, right? And that would be
01:58:00
resistance training, big big one.
01:58:03
Strength training. Strength goes down.
01:58:05
This is something protein intake, right?
01:58:08
>> Avoid the black plastics in my fridge.
01:58:10
>> Avoid black plastics in your fridge.
01:58:11
Yeah.
01:58:12
>> Because then my testosterone is going to
01:58:13
go down.
01:58:13
>> Testosterone is going to go down and
01:58:14
that's going to affect your ability to
01:58:16
gain muscle mass. Exactly. A a lot of
01:58:19
these healthy lifestyles that we're
01:58:20
talking about are multi-system
01:58:22
targeting, right? So, you're targeting,
01:58:24
but key would be strength training and
01:58:26
resistance training. And it's going to
01:58:27
also affect your bones. So, you're going
01:58:29
to want to do these weight bearing
01:58:30
exercises that are multi- joint, the
01:58:32
compound lifts, right? the deadlifts,
01:58:34
rows, things like that. Those are very
01:58:37
important to help maintain that peak.
01:58:39
Immune system, sleep, very, very
01:58:41
important for maintaining a healthy
01:58:44
immune system and preventing your immune
01:58:46
system from aging rapidly. So, making
01:58:48
sure you're prioritizing sleep, how you
01:58:51
going to do that, right? I mean, there's
01:58:52
a lot of ways to people people a lot of
01:58:55
people have sleep problems and they have
01:58:57
sleep problems for different reasons and
01:58:59
there's way to ways to target them. But
01:59:01
just realize thinking about it and
01:59:03
prioritizing is important for your
01:59:04
immune system and for your brain. Also
01:59:06
the exercise plays a role in your
01:59:08
cardiorespiratory fitness, the brain,
01:59:10
everything, muscle. So cardiorespiratory
01:59:12
fitness is something that you we talked
01:59:14
about uralithn helping improve it on top
01:59:16
of exercise. So there's supplements and
01:59:18
stuff that you add in as well. But this
01:59:20
idea here is really that we can do
01:59:23
things in our life that are healthy to
01:59:25
help maintain that peak span to get us
01:59:27
not just free of disease but like close
01:59:30
to what we were peing. And I do think
01:59:32
it's possible. I mean we talked last
01:59:33
time I was here we talked about that
01:59:34
study you exercise 5 hours a week do
01:59:38
some highintensity interval training in
01:59:39
there and you can reverse heart aging by
01:59:41
20 years. That's incredible.
01:59:43
>> It's so crazy. So,
01:59:46
>> and you're also saying that listening to
01:59:47
the diary of a sea obviously is
01:59:49
therefore good for
01:59:51
>> Yeah. It's good for cognitive um your
01:59:54
fluid intelligence and your your
01:59:55
crystallized intelligence. It's good for
01:59:57
learning new things, right? I mean,
01:59:58
that's
01:59:59
>> So, you would prescribe it.
02:00:00
>> Yeah.
02:00:00
>> Yeah. Especially the episodes I'm on.
02:00:06
No, I say that as a joke, but actually
02:00:08
it's part of the conversation we had the
02:00:09
other day at dinner was I don't think
02:00:11
I'm going to appreciate maybe until
02:00:14
later in my life how much an unintended
02:00:16
consequence of doing this as a job had
02:00:19
on my cognition and my brain
02:00:23
and it's like not something that I would
02:00:24
notice you know in the moment but over
02:00:26
time you know doing this two times a
02:00:28
week for sometimes eight hours a week
02:00:30
learning something new being forced is a
02:00:32
strong word but having an obligation to
02:00:34
learn something new for eight hours a
02:00:36
week for my entire adult life.
02:00:38
>> It's great. I mean, it's it's one of the
02:00:41
best things that you can do for your
02:00:42
brain. That's why learning a new
02:00:43
language is associated with a rapid, you
02:00:46
know, decrease in Alzheimer's disease
02:00:47
risk.
02:00:48
>> You're working your brain. You're
02:00:49
learning new things. It's so one of the
02:00:52
worst things that someone can do is
02:00:53
retire
02:00:54
>> and just sit and watch TV, right? I
02:00:57
mean, that's like the worst thing.
02:00:58
You're gonna you're rapidly going to
02:00:59
decline and get dementia.
02:01:01
>> We've got to talk about AI in this
02:01:02
conversation.
02:01:03
>> Oh my gosh. because I actually woke up
02:01:06
this morning and I got a message. Look,
02:01:08
I'll check with him that I can put this
02:01:09
in before I say out before um it's
02:01:11
published. But I got a message from my
02:01:13
chairman, Nikki. Um Nikki is an
02:01:15
incredible man. He's, you know, 25 years
02:01:17
bossing consulting group. He's seen it
02:01:19
all. Um, and he said to me that one of
02:01:22
the things he's thinking a lot about at
02:01:24
the moment is how across our, you know,
02:01:26
businesses, but just generally in
02:01:27
society, how AI is going to impact
02:01:30
critical thinking and what that then
02:01:32
might mean for our teams, our
02:01:33
executives, etc. So, this is a
02:01:35
conversation I was having this morning
02:01:36
with him. And it's also something I've
02:01:38
noticed. There are certain people I
02:01:40
interact with now where I I do not feel
02:01:42
at all like I'm dealing with their
02:01:44
brain. I feel like I'm dealing with what
02:01:46
came out the other end of a chatbt
02:01:47
prompt.
02:01:49
Yes.
02:01:49
>> Good, bad, and different. Like I don't,
02:01:50
you know.
02:01:51
>> Yeah. It's it's an interesting and
02:01:53
important question, Stephen, because
02:01:54
I've been thinking a lot about
02:01:58
what with AI, it's changing so much. And
02:02:00
the question is like, do you focus on,
02:02:03
you know, the negative parts and the
02:02:05
short-term parts? Do you focus on the
02:02:07
potential benefits that could be great
02:02:09
and grand? And I do I do think a lot of
02:02:11
it is people are worried about things
02:02:13
like, oh, AI is going to take all of our
02:02:15
jobs. Oh, we're going to have brain rot
02:02:16
because we don't use our brains anymore.
02:02:18
And and those are concerns to have, but
02:02:21
there's also a lot of exciting things to
02:02:23
think about. I also worry about the the
02:02:25
brain rot part where it's like, well,
02:02:27
okay, these people aren't critically
02:02:29
thinking for themselves. I've seen
02:02:32
comment. I can I can spot AI a million
02:02:34
miles away, a million miles away, right?
02:02:36
And and you know, part of it is if AI is
02:02:40
accurate and they're and people are e
02:02:42
more easily accessing the in accur
02:02:44
accurate information and they're
02:02:46
learning it, that's great. Like that's
02:02:48
what it's supposed to be there for,
02:02:50
right?
02:02:50
>> I think that's a big if, right?
02:02:52
>> If right if and and it does have a lot
02:02:55
to do with the version of AI you're
02:02:57
using. It has a lot to do with the
02:02:59
prompt. It has a lot to do with the
02:03:00
question, how much, you know, reasoning
02:03:03
it has to do. I mean, there's we're it's
02:03:05
still evolving, but I agree. It's kind
02:03:08
of like the worry is are are we going to
02:03:11
have a generation of of people growing
02:03:13
up that don't know how to critically
02:03:15
think.
02:03:16
>> You've heard about that London taxi
02:03:17
driver test experiment. I think I've
02:03:19
heard you talk about it before,
02:03:20
actually.
02:03:21
>> Yeah. I mean, well, they have these maps
02:03:23
in their heads, right? And you have
02:03:24
these taxi drivers in London that um
02:03:27
they don't use GPS. Like, they know
02:03:30
everywhere to go. By the way, I was in
02:03:31
London a couple of years ago. I love the
02:03:34
taxi drivers there. They are so awesome.
02:03:36
Like they are just different. They're
02:03:38
totally different than
02:03:39
>> For anyone that doesn't know, I'm
02:03:40
absolutely going to butcher this. To
02:03:42
become a London taxi driver, you have to
02:03:44
take a test for many, many years. You
02:03:46
have to learn for many, many years, and
02:03:47
you have to learn like every street
02:03:49
across London from the top of your head
02:03:52
without using GPS.
02:03:54
>> So that's incredible.
02:03:55
>> So yeah, when you get in a black cab in
02:03:56
London, it's amazing. You can go, I kind
02:03:57
of want to go to and they go, got you.
02:03:59
>> They know everywhere. They have maps in
02:04:01
their brain. I mean, think about the
02:04:02
cognitive reserve they have. Think about
02:04:04
the like all the things they learned and
02:04:07
what and the spatial memory and all
02:04:09
that. And um do these do these guys ever
02:04:12
get Alzheimer's disease? I don't know
02:04:13
that they do. I mean, there's studies
02:04:15
out there showing that these these types
02:04:17
of um taxi drivers like do not get
02:04:19
Alzheimer's disease.
02:04:20
>> They have to learn 25,000 streets and
02:04:23
it's called the knowledge and they have
02:04:24
physically larger hippocampus centers in
02:04:27
their brain which is the memory center.
02:04:29
And I like to extrapolate if I may and
02:04:32
think that all this cognitive learning
02:04:34
that I do daily and that you're doing by
02:04:36
like talking to guests from all sorts of
02:04:38
fields is also very I mean you're
02:04:40
learning things. It's not just going
02:04:42
you're you're interested in things and
02:04:43
you're learning them and it really is
02:04:46
also a type of brain exercise. And so I
02:04:49
think that this is ultimately what we
02:04:51
were getting to is basically we're gonna
02:04:54
talk about AI because I know we got to
02:04:55
get there but is essentially like if you
02:04:57
can engage in intellectual types of
02:05:00
activities or anything that's going to
02:05:02
exercise your brain whether it's
02:05:04
learning the map of London or it's
02:05:06
learning about mphagy whatever it is you
02:05:09
know it's really good to engage in that
02:05:12
novel learning it's really good for your
02:05:13
brain it's working your brain out
02:05:15
>> I've been thinking a lot about this I've
02:05:16
just come back from South by Southwest
02:05:18
and every conversation was about bloody.
02:05:19
I was there too.
02:05:19
>> I really they were asking me a lot about
02:05:21
AI. So before I went on stage I was
02:05:23
looking at some of the studies and I
02:05:25
concluded that at the moment we are in
02:05:27
society there's going to be a bit of a
02:05:28
bifocation of people. One group is going
02:05:31
to do take the path of least resistance
02:05:33
with AI which is they're going to defer
02:05:35
their thinking to AI which is you know
02:05:37
one of the things I learned from people
02:05:38
like you often is that if you don't use
02:05:40
it you lose it and that part of their
02:05:42
brain whatever it is will begin to
02:05:44
atrophy to some extent. And I think
02:05:45
there'll be another group of people who
02:05:46
will just like we go to the gym now
02:05:48
because we have to because our lives are
02:05:50
so easy. They will go to like the mental
02:05:52
gym which means they will set aside time
02:05:54
to intentionally solve difficult
02:05:56
cognitive problems or or challenges. And
02:05:59
I've I literally have said to some of my
02:06:01
executives, we'll have a moment where
02:06:03
we're talking on WhatsApp or Slack and
02:06:05
I'll literally say, let's try and solve
02:06:07
this problem with our brains because I
02:06:09
believe that solving this problem with
02:06:10
our brains will create a deeper
02:06:12
understanding of the first principles of
02:06:14
the problem. Not the just surface level
02:06:16
1 plus 1 equals 2, but like what is one?
02:06:19
>> What is a number? And this is the
02:06:21
difference like I AI can like give you
02:06:23
the answer, but it's not going to give
02:06:25
you the foundation so that you can solve
02:06:26
other problems in the future. Because if
02:06:28
I never told you what the number one
02:06:29
was, you would never in the future be
02:06:31
able to use it yourself. All you would
02:06:33
know is 1 plus 1 equals 2. But there's
02:06:35
foundations like what are numbers, what
02:06:36
is 1, what is 2, what is plus that you
02:06:39
need to understand to be able to do 1 +
02:06:41
2 equals 3. Um, and the study, one of
02:06:44
the studies I looked at which was has
02:06:46
been heavily discussed was from last
02:06:48
year, I found staggering memory cost
02:06:51
using generative AI. In this study,
02:06:53
which I'll throw up on the screen, 83%
02:06:55
of AI users were unable to remember the
02:06:58
details of a passage of text that they
02:07:00
had written with AI's assistance. EEG
02:07:04
scans showed that brain connectivity was
02:07:06
almost halfed when individuals
02:07:08
outsourced their thinking to AI compared
02:07:10
to writing manually, which created
02:07:12
cognitive debt. You get output faster,
02:07:15
but you don't build the long-term neural
02:07:17
hardware to understand the information
02:07:20
or the knowledge.
02:07:21
>> So true. It's so true. You know what's
02:07:24
interesting about what you just said is
02:07:25
the when you're writing something,
02:07:28
whether you're typing it or even
02:07:30
actually the most I think there's been
02:07:32
some studies on this like handwriting
02:07:34
something,
02:07:35
>> something about handwriting it really
02:07:37
ingrains it into your memory. And I have
02:07:39
this process when I'm trying to there's
02:07:41
a lot of facts that I have to remember,
02:07:44
you know, when I'm talking about them.
02:07:46
And I have this process that I do. And
02:07:48
the first one is the research, right?
02:07:50
you research it and you find it and then
02:07:52
I type it in a Google doc
02:07:55
>> and then I write it
02:07:56
>> and that process is really what gets it
02:08:00
into my memory all the like statistics
02:08:02
and you know think statistics are always
02:08:04
harder because it's just a number
02:08:06
>> you know versus like you like you're
02:08:08
saying you're understanding the
02:08:09
fundamental nature of something that I'm
02:08:12
interested in that always helps and so
02:08:15
it's interesting that if you're if
02:08:17
you're writing something if you're
02:08:18
writing it like typing it or writing it,
02:08:21
handwriting, they're probably talking
02:08:22
about typing it. Even that really does
02:08:24
help you remember something. If you're
02:08:27
just copying it and then trying to do
02:08:29
some recall,
02:08:31
it's not going to it's not going to
02:08:33
work. And then there's the whole other
02:08:34
layer that you were talking about, which
02:08:36
is like you're not even using the
02:08:38
novelty isn't there. You're not like
02:08:40
really into it and learning. And that's
02:08:43
what it really takes to build that
02:08:45
cognitive reserve to improve the
02:08:47
connections to increase brain derived
02:08:49
neurotrophic factor, right? You need
02:08:50
that novelty. So I do love AI, but I
02:08:54
also know that um I need to continue
02:08:58
using my brain and I have my own
02:09:01
protocols that I like and that I still
02:09:03
do. I still write things down. I have a,
02:09:06
you know, I have my little notebook and
02:09:08
I when before I go on a podcast too, I
02:09:11
like to go through and write stuff down
02:09:13
that I've already typed that I've
02:09:14
learned and things I wanted to cover. It
02:09:17
really makes a difference in memory. So
02:09:20
for people that are like you and I and
02:09:22
learners and optimizers, I keep take
02:09:25
take that take that pointer because it
02:09:27
really does work.
02:09:28
>> This was one of my favorite things with
02:09:30
the iPad. Listen, I'm not the type of
02:09:31
person that does a huge amount of
02:09:33
writing on pen and paper. Although I
02:09:34
would do more because everything you've
02:09:36
said is proven to be true for me. If I
02:09:37
write something down, it's like I'm
02:09:38
writing it directly into my brain,
02:09:39
>> right?
02:09:40
>> But the iPad now allows you to split
02:09:42
what you're reading in terms of a book
02:09:44
on one side and then a notepad on the
02:09:47
other. So what I do when I read is I
02:09:50
read the thing and then I try and write
02:09:52
out the lesson on the other side of the
02:09:54
page. So I'll say the gut microbiome has
02:09:56
42 trillion bucks. And I'll go the gut
02:09:58
microbiome has 42 million bucks. I love
02:10:00
it. I love it.
02:10:01
>> And then I turn the page and I I'm so
02:10:03
I'm trying to do exactly what you said
02:10:04
because I realized that a lot of stuff I
02:10:05
learned doesn't land unless
02:10:07
>> right
02:10:08
>> I write it out myself.
02:10:09
>> It's something about the act of writing
02:10:11
>> and if you add the layer of like what I
02:10:13
do it takes time you know so you have to
02:10:15
type it and then write then it really
02:10:17
sticks in your brain. Like those are the
02:10:18
ones when I've done those are the ones
02:10:20
that really have stuck if I've done them
02:10:21
both. But I love that I don't use iPads
02:10:25
ever and I still like read books, you
02:10:27
know, like old books and when I have
02:10:29
time to do them and I just have my
02:10:30
notebook.
02:10:30
>> I think it shows though you you you have
02:10:32
an unbelievable ability to remember so
02:10:34
many things.
02:10:35
>> But I still love AI, you know, I still I
02:10:38
think there's a lot of benefits and I
02:10:39
and I think that, you know, scientists
02:10:40
in general are using a AI is now their
02:10:45
collaborator, right? They're they're
02:10:48
pretty smart collaborator that has
02:10:50
access to a lot of data and can analyze
02:10:52
a lot of data quickly.
02:10:54
>> What are your thoughts on exercise and
02:10:55
the current suggestions and
02:10:56
recommendations around exercise?
02:10:59
>> Well, I'm glad you asked this question.
02:11:01
I think I've been thinking about this a
02:11:03
lot. I did a podcast on the current
02:11:04
exercise guidelines and I think they
02:11:06
need to be updated. I think they're
02:11:08
they're not good enough. And and it's
02:11:11
important for people to realize how
02:11:13
these extra exercise guidelines were
02:11:14
formulated and what they mean. So
02:11:16
typically you'll hear exercise
02:11:18
guidelines 150 to 300 minutes a week of
02:11:21
moderate intensity exercise is good for
02:11:23
optimal health or 75 minutes to 150
02:11:26
minutes a week of vigorous intensity
02:11:29
exercise. Right? So they're basically a
02:11:31
2:1 ratio, right? Twice as many minutes
02:11:34
for for moderate intensity as vigorous
02:11:36
intensity. What is defined as moderate
02:11:39
versus vigorous? That's also important
02:11:40
because it's different across different
02:11:42
studies. In these guidelines, it's
02:11:45
basically moderate intensity is you're
02:11:48
walking. You're moving with intent, but
02:11:50
not really really fast. You're walking.
02:11:51
You're walking at maybe a fast pace, but
02:11:53
you're not jogging, you're not running.
02:11:56
That kind of activity would be
02:11:57
considered moderate. Vigorous would be
02:11:59
considered jogging, running, swimming,
02:12:02
cycling. So the the kind the kind of
02:12:05
activity where you're actually moving
02:12:06
fast with intent.
02:12:08
Why do we have this 2:1 ratio? Where did
02:12:11
it come from? Well, it all came from
02:12:13
energy expenditure. You burn twice as
02:12:15
many calories if you're doing vigorous
02:12:18
intensity exercise as you do if you're
02:12:19
doing moderate intensity. Right? So if
02:12:21
you're walking one mile, you'll burn x
02:12:24
amount of calories. If you jog that
02:12:27
mile, you'll burn twice as many
02:12:28
calories. That's where these guidelines
02:12:29
came from, the 2:1 ratio, right? weight
02:12:32
loss, energy expenditure, but that's not
02:12:35
necessarily what's important for
02:12:37
reducing cancer mortality, reducing
02:12:39
cardiovascular related mortality,
02:12:40
reducing all cause mortality. Right?
02:12:43
These guidelines used that data, this
02:12:46
2:1 ratio of energy expenditure, and
02:12:50
then they looked at other studies and
02:12:52
said, okay, how much exercise is
02:12:54
required to reduce cardiovascular
02:12:56
related mortality or all cause
02:12:58
mortality? And they kind of like
02:12:59
connected the dots. By the way, these
02:13:01
studies also were using um
02:13:04
questionnaires. They weren't actually
02:13:05
measuring how active people were. A new
02:13:08
study came out and I did a journal club
02:13:10
podcast on it because it was a study
02:13:12
that I felt was so important that we
02:13:14
wanted I wanted to break down all the
02:13:16
components of the study with um another
02:13:18
scientist and talk about them because
02:13:21
it's very important. So journal clubs
02:13:22
typically in science you have them in my
02:13:26
career it was you know sometimes it was
02:13:28
once a week other times it was once a
02:13:30
month and and someone you choose a study
02:13:32
that's important and you break it down
02:13:33
and you talk about the results and you
02:13:35
talk about the methods and you talk
02:13:36
about what the findings mean that's what
02:13:38
a journal club is and it's essentially
02:13:40
you choose a a journal and a publication
02:13:42
within that journal and it's a it's a
02:13:44
club you have different scientists that
02:13:46
are talking about it
02:13:47
>> why did this warrant a journal club
02:13:49
>> because I think this study bas basically
02:13:53
is is strong enough data that it's
02:13:56
implying we need to change our exercise
02:13:58
guidelines, at least the messaging of
02:14:00
them at the very least. And I'll tell
02:14:02
you why. Because I talked about these,
02:14:04
you know, these guidelines, how they're
02:14:06
formulated. They're using
02:14:08
questionnaires. They're not measuring
02:14:09
anything. Well, a new study came out.
02:14:10
Not only did it measure physical
02:14:12
activity through these accelerometers,
02:14:14
it was able to measure how active people
02:14:15
were and the type of activity whether it
02:14:18
was I I mentioned moderate versus
02:14:20
vigorous, they also me they also
02:14:21
measured light physical activity that
02:14:23
would be considered walking around your
02:14:25
house kind of doing that kind of light
02:14:27
activity, not necessarily going for a
02:14:29
walk or going for a run. And they looked
02:14:33
at deaths from different causes of
02:14:35
disease. They looked at deaths from all
02:14:37
causes. So all cause mortality, they
02:14:39
looked at cancer related deaths, they
02:14:41
looked at cardiovascular related deaths,
02:14:43
they looked at type2 diabetes, they
02:14:44
looked at heart attacks, right? And what
02:14:47
was so profound was that what we found,
02:14:50
what they found and what we now know is
02:14:52
that everything changes in terms of how
02:14:55
important vigorous intensity exercise
02:14:57
is. It's so much more valuable than we
02:15:00
thought. It's not 2 to one. So if we're
02:15:02
looking at all cause mortality, you
02:15:04
know, dying from all causes, cancer,
02:15:06
respiratory, anything related that's
02:15:07
non-acal,
02:15:09
for every one minute of vigorous
02:15:10
intensity exercise, you had to do 4
02:15:12
minutes of moderate intensity and you
02:15:15
had to do like 100 to 150 minutes of
02:15:17
light exercise to get the same reduction
02:15:20
in all cause mortality.
02:15:22
>> For every one minute,
02:15:23
>> for every one minute of vigorous
02:15:24
intensity exercise, it gets better.
02:15:27
Okay? For every one minute of vigorous
02:15:29
intensity exercise to reduce your death
02:15:31
from cardiovascular disease, you had to
02:15:34
do eight minutes of moderate intensity
02:15:36
and 200 minutes of light exercise. For
02:15:39
every one minute of vigorous intensity
02:15:42
exercise, it's huge. to reduce your type
02:15:44
two diabetes risks. For every one minute
02:15:47
of vigorous, you had to do 10 minutes of
02:15:50
moderate intensity or you had to do
02:15:52
again you're in the 100 150 minutes to
02:15:55
200 minutes of light exercise to reduce
02:15:59
your risk of dying from cancer. For
02:16:01
every one minute of vigorous intensity
02:16:03
exercise, you had to do four minutes
02:16:04
about four minutes of moderate
02:16:06
intensity. And for light, it was like I
02:16:09
it was almost not not even happening. I
02:16:11
mean it was like 250 300 like you had to
02:16:13
just a ton of minutes unbelievable
02:16:16
amount of minutes. Okay. But the the
02:16:18
value of vigorous intensity exercise is
02:16:21
so much more than this 2:1 ratio based
02:16:25
on energy expenditure based on burning
02:16:27
calories that our guidelines were based
02:16:29
on. It's time to rethink them. It's time
02:16:32
to tell people, hey, if you're getting
02:16:34
out and you're going for a run, it is
02:16:36
worth way more than you think it is in
02:16:38
terms of reducing your disease risk and
02:16:40
your death from that disease. Right?
02:16:42
Also, what was really interesting about
02:16:44
this study, and this goes back to this
02:16:46
exercise snacks that we talked about
02:16:48
before last episode, is that because
02:16:51
there people were participants were
02:16:53
wearing these accelerometers on their
02:16:54
wrist, they were able to measure all
02:16:58
physical activity. Let's say you're you
02:17:00
have a new puppy and you're sprinting in
02:17:02
the yard and playing with them for a
02:17:03
minute or two minutes or three minutes
02:17:04
or whatever. Not 30 minutes in the gym,
02:17:06
right? Or not 30 minutes on the
02:17:07
treadmill, but you're just a short burst
02:17:09
or you're playing with your grandkids or
02:17:10
your kids and you're playing tag,
02:17:12
whatever. Those moments count. They
02:17:14
really add up. And that is also a
02:17:16
take-home from this study and other
02:17:18
studies is that you can actually get
02:17:20
massive benefits from the sprinting, the
02:17:22
vigorous exercise. One minute, two
02:17:25
minute, three minutes. Women that did
02:17:27
three and a half minutes of just this
02:17:29
vigorous types of exercise per day
02:17:31
lowered their cancer risk by 40%.
02:17:34
Yes, three and a half minutes a day.
02:17:36
This was in women. Now there's bigger
02:17:37
studies showing men and women that
02:17:39
exercise 9 minutes a day. The short
02:17:41
vigorous types of exercise adding up not
02:17:44
9 minutes altogether, but like a minute
02:17:46
here, a minute there, a minute here,
02:17:47
right? It adds up 40% lower cancer
02:17:50
related mortality, 50% lower
02:17:52
cardiovascular related mortality. And
02:17:53
that's another big takehome from this
02:17:55
study that I really want people to know
02:17:57
about because some people don't like
02:18:00
spending 30 minutes or putting out
02:18:02
blocking out a 30 minute time or an hour
02:18:04
long time to go to the gym. They should.
02:18:06
I mean, if they want their peak span,
02:18:07
that's what you're going to have to do.
02:18:09
But if you're just wanting to avoid
02:18:10
disease and be be your health span, you
02:18:13
know, you can get that by doing these
02:18:15
short moments of short bursts of
02:18:18
physical activity and those count. And
02:18:20
some people are like, "Oh, thank God.
02:18:22
Thank god I can do that because I hate
02:18:24
going to the gym. I'll, you know, they
02:18:26
just won't do it. They won't do it.
02:18:28
>> A lot of people as well are caught up
02:18:29
with this 10,000 steps a day thing.
02:18:31
>> Yes. 10,000 steps a day.
02:18:33
>> What's that facial reaction for people
02:18:34
that can't see your face? She looked up
02:18:35
into the corner like I personally
02:18:37
offended her.
02:18:38
>> Yeah. I look, any exercise is better
02:18:41
than none. I want to just get that on
02:18:42
the table. Okay. That's important. I
02:18:44
don't want to totally diss the 10,000
02:18:46
steps a day, but I think that we need to
02:18:48
ditch it. I think we need to ditch
02:18:50
10,000 steps a day and say 10 minutes a
02:18:52
day. 10 minutes a day of getting your
02:18:54
heart rate up. You can you can you can
02:18:56
do body weight squats. You can, you
02:18:58
know, play tag with your kids or your
02:19:00
grandkids. You can do shorter bursts of
02:19:03
it, but it needs to be 10 minutes. And
02:19:05
if you get to that 10 minutes a day, 50%
02:19:07
lower cardiovascular related mortality,
02:19:09
50% lower all-c cause mortality, 40%
02:19:12
lower cancer mortality. That is what
02:19:14
you're going to get. 10,000 steps a day
02:19:16
is not going to get you that. We just
02:19:18
talked about it. It's not going to get
02:19:19
you that, right? It's a different ratio.
02:19:21
It's not 2 to1 ratio.
02:19:23
>> I imagine there's people thinking you
02:19:24
use three terms there. Vigorous,
02:19:25
moderate, and light. We probably need to
02:19:27
quite clearly define those definitions
02:19:30
like what is vigorous,
02:19:31
>> right?
02:19:31
>> Heart rate is it or
02:19:33
>> vigorous intensity exercise can be heart
02:19:35
rate and it is heart rate. In a lot of
02:19:38
studies that are done in terms of the
02:19:41
exercise guidelines, they don't use
02:19:43
heart rate. They're using movement. Like
02:19:45
when I say accelerometer, I mean moving
02:19:48
fast. So they're able to measure the
02:19:50
acceleration of your movement. And so
02:19:52
the way that they're talking about it in
02:19:54
these in these exercise guidelines
02:19:56
studies is moving fast. Moving fast
02:19:59
would be jogging, running, swimming,
02:20:03
biking. You're moving even
02:20:04
>> stepper.
02:20:05
>> Stepper would would with stepper would
02:20:06
be moving fat. Even even weights are
02:20:08
moving fast. That's part of it too.
02:20:09
Weights you're doing you're doing
02:20:11
weights
02:20:11
>> weight
02:20:12
>> because you're because they're on your
02:20:13
wrist. And so if you're if you're doing
02:20:15
bicep curls or you're doing, you know,
02:20:17
something with your with your wrists
02:20:18
that are fast, it's part of that it's
02:20:20
part of that equation as well.
02:20:22
>> Heart rate isn't the thing that we're
02:20:23
measuring, but that's a consequence of
02:20:24
moving fast. Typically, it is.
02:20:26
>> So you want to be thinking about getting
02:20:27
your heart rate.
02:20:28
>> Personally, when I think about it, and
02:20:30
if I'm talking about in the context of
02:20:31
these exercise guidelines,
02:20:34
I would say that heart vigorous would be
02:20:36
probably considered 70% or more of your
02:20:38
max heart rate would be considered
02:20:40
vigorous. Previously in my when I'm
02:20:42
talking about vigorous I also talk about
02:20:44
highintensity interval training and
02:20:45
that's more like 80% of your max heart
02:20:48
rate or higher very important for
02:20:50
improving V2 max and cardiorespiratory
02:20:53
fitness but in these studies heart rate
02:20:55
was is more like a 70% your max heart
02:20:58
rate and more because that's you can be
02:21:00
jogging at that rate right jogging or
02:21:02
running that's a big that's vigorous
02:21:04
intensity exercise if you're below that
02:21:06
if you're like you know 50% your max
02:21:09
heart rate that's considered moderate
02:21:10
intensity and then you know maybe even
02:21:13
lower than that if you're just sort of
02:21:15
you know walking around the house. I
02:21:18
mean that's not even going out much at
02:21:19
all. That's light. That's considered
02:21:21
light. 10,000 steps would be probably
02:21:24
considered it depends because actually
02:21:26
they're saying steps which means could
02:21:28
just be around the house. If you walk
02:21:30
around your house, how long does it take
02:21:32
to do 10,000 steps? Like an hour, hour
02:21:36
and a half.
02:21:36
>> Yeah, probably just doing six or 7,000
02:21:38
just walking around the office. So, but
02:21:40
that's considered light exercise.
02:21:42
>> So, that's why I think we need to get
02:21:44
rid of that. It's not enough. It's not
02:21:46
enough. It's better than sitting because
02:21:49
sitting is bad. Sitting is an
02:21:51
independent risk factor for disease, for
02:21:53
cancer in particular.
02:21:54
>> This was one of the most replayed
02:21:56
moments last time I spoke to you was
02:21:58
people replayed the section where you
02:22:00
talked about being sedentary and how
02:22:02
much of an issue that is for all of us.
02:22:04
And it's really stayed with me to the to
02:22:05
the fact I don't know if this helps but
02:22:07
I've been using standing desks
02:22:08
everywhere. Even when I travel around
02:22:10
the world now I've actually got a
02:22:11
portable standing desk just to try and
02:22:13
keep me up because as a podcast I I've
02:22:15
sat in this chair for what I've sat down
02:22:17
for six hours today and it's 3 p.m.
02:22:20
>> Right. Yeah. Uh Kelly Starret wrote a
02:22:22
book Deskbound some years ago and you
02:22:24
know he really played a role in
02:22:25
popularizing this this idea and I think
02:22:27
in the public um as well being sedentary
02:22:31
is time you're you're spent sitting
02:22:33
right time you spend sitting it doesn't
02:22:35
necessarily mean I used to think about
02:22:37
being sedentary as oh do you work out
02:22:39
yes or no you're sedentary yes no you're
02:22:42
not sedentary that's not what sedentary
02:22:45
is sedentary is time you're spending
02:22:48
sitting we've been sitting here quite
02:22:49
quite a few course we've been sedentary
02:22:51
this whole time. So being sedentary and
02:22:53
sitting is an independent risk factor.
02:22:56
Even if you're exercising, it's an
02:22:57
independent risk risk factor for
02:22:59
diseases. I mentioned cancer in
02:23:00
particular. That seems seems to be the
02:23:02
one that's more strongly correlated to
02:23:03
being sedentary. But standing standing
02:23:06
helps if you're standing up or also
02:23:08
getting up and doing exercise snacks. So
02:23:10
you can get up every hour and like do
02:23:12
some body weight squats, do some jumping
02:23:13
jacks, do some high knees, get your
02:23:15
heart rate up. That breaks up the
02:23:17
sedentary time. So now it's only an hour
02:23:18
of sedentary versus eight hours, right?
02:23:20
Or six hours or however long you're
02:23:22
sitting at your desk. It makes a
02:23:24
difference. And those exercise snacks
02:23:25
are easy to do. I have a standing desk.
02:23:28
I don't use it enough. I I still have
02:23:31
it. I do do exercise snacks. And I like
02:23:33
doing the exercise snacks because like
02:23:35
literally if we were to get up and do
02:23:36
bodyweight squats right now for one
02:23:38
minute, like you're going to feel
02:23:39
better. You feel better after the blood
02:23:42
flow to your brain. It gives you a
02:23:43
little pump. I love it. I love the pump.
02:23:45
It's it's just one minute of it and you
02:23:47
get a short pump to your brain and it
02:23:49
makes you feel better. So exercise
02:23:50
snacks are a really good way to break up
02:23:52
sedentary time. They're also adding up.
02:23:55
They count as I just mentioned. They
02:23:57
count towards your exercise goal and
02:24:00
they're vigorous. You're you're getting
02:24:01
you're moving fast, right? Vigorous
02:24:04
exercise. You're getting your heart rate
02:24:05
up.
02:24:06
>> Or I could just take a Zen. I just get
02:24:09
the pen out, jab, jab, jab, and it's uh
02:24:11
all of this stuff disappears, right? I
02:24:14
could do all of this stuff or I can just
02:24:16
zen it, right?
02:24:16
>> Yeah. I mean,
02:24:17
>> so many people are taking a Zen. So
02:24:19
interesting. And I listen, I have to say
02:24:21
it's saving people's lives. Amazing.
02:24:23
I've heard so many of my friends who are
02:24:24
on a Zen and taking the GLP1 pens say
02:24:28
that they've had profound benefits.
02:24:30
Their knees are better. They can walk
02:24:31
upstairs. They feel better.
02:24:34
>> Yeah. I mean, let's be real here. Being
02:24:37
obese and overweight is one of the worst
02:24:39
things you can do for your health,
02:24:41
right? It's going to accelerate the
02:24:42
aging process and it's going to increase
02:24:45
the risk of every age related disease.
02:24:46
Cardiovascular disease, type two
02:24:48
diabetes, cancer, you know, visceral
02:24:50
fats happening. You're insulin
02:24:51
resistant. You know, it's all it's all
02:24:53
happening. It's going to affect your
02:24:54
quality of life. It's harder to walk
02:24:55
around. You're not as mobile. Your
02:24:57
joints are getting more stress on them,
02:24:59
right? So, it anything that can help you
02:25:02
lose that weight is going to be
02:25:03
beneficial. And so, these GLP1, you're
02:25:06
talking about ombic, that's the GLP1
02:25:08
receptor agonist, right? They are very
02:25:12
they're life-changing for people that
02:25:14
are obese, people that need to lose, you
02:25:17
know, 40 lb, 50 lb, 30 lb. It's not easy
02:25:21
to lose that weight with diet and
02:25:24
lifestyle.
02:25:25
>> Yeah. Well, let's talk about the butts.
02:25:27
Let's talk about So, the benefits are
02:25:30
obviously if they're going to lose that
02:25:31
fat, the visceral fat, they're going to
02:25:33
become insulin sensitive. They're going
02:25:35
to reduce their risk for all those
02:25:36
diseases. And that's what the data
02:25:37
shows. cardiovascular disease risk goes
02:25:39
down, cancer risk goes down. Um, except
02:25:41
for one type of cancer goes up, kidney
02:25:44
cancer, but you know, the Alzheimer's
02:25:46
disease risk goes down. Anything that
02:25:48
you're going to when you lose weight,
02:25:49
those risks are going to go down. There
02:25:51
are side effects and there are things to
02:25:54
consider when you're taking I'm calling
02:25:56
them GLP-1s because we have first
02:25:57
generation, sec second generation, and
02:26:00
now third generation. And they're
02:26:01
affecting not only the GLP-1 receptor,
02:26:03
but they're affecting glucagon, for
02:26:05
example. they're affecting another
02:26:06
peptide called GIP, GIP. So, I'll just
02:26:09
call them GLP1s for short. Okay. Um,
02:26:12
semiglutide or zic is the f one of the
02:26:14
first generations. We now have the
02:26:16
second generation that's targeting two
02:26:18
pathways. You can lose even more weight.
02:26:19
Marjaro would be something that people
02:26:21
would relate to. That's this one of the
02:26:23
second generation ones. And I think that
02:26:26
for people that are going to start these
02:26:27
these drugs, first of all, they have to
02:26:30
realize there's a good chance they're
02:26:32
going to have to be on them for the rest
02:26:33
of their lives. And that that's
02:26:35
something that you have to be willing to
02:26:37
do. And I say that because
02:26:39
many studies have shown now that
02:26:41
individuals that do take these GLP1s do
02:26:44
lose a lot of weight. And it's very
02:26:46
beneficial to lose that weight. But if
02:26:49
they stop taking the GLP1s, they gain
02:26:51
the weight back and and often oftentimes
02:26:54
they gain all the weight back because
02:26:56
your body's kind of trying to go back to
02:26:57
that reset point and their hunger comes
02:27:00
back with a vengeance. And so part of
02:27:02
what GLP-1 drugs are doing are they are
02:27:05
basically, you know, they're they're
02:27:07
they're making you feel satiated and not
02:27:09
hungry. So they're affecting your
02:27:10
satiety hormone so you don't feel
02:27:12
hungry. They're also slowing gastric
02:27:15
emptying so food stays around in your
02:27:17
intestines longer so you feel full. When
02:27:19
food is in your intestines, you don't
02:27:21
feel hungry. So they're slowing that
02:27:23
process and so people don't feel hungry.
02:27:25
And so what ends up happening is in many
02:27:27
ways it's mimicking calorie restriction
02:27:30
and fasting, right? You're basically not
02:27:33
eating as much food. So that's
02:27:35
essentially but it's doing it for you.
02:27:37
It's not you don't have to put in that
02:27:38
you don't have to feel hungry. You don't
02:27:40
have to put in that work and and it's
02:27:42
doing it for you, right? And so people
02:27:44
are losing a lot of weight and they're
02:27:46
losing it very rapidly. And I said you
02:27:49
might have to be on it for the rest of
02:27:51
your life. And what I what I mean by
02:27:52
that is because a lot of studies show
02:27:54
that majority of people do gain back
02:27:56
their weight. Their appetite comes back.
02:27:57
It comes back with the vengeance and
02:27:59
they they regain the weight over over a
02:28:01
year or so. So that's one thing to
02:28:04
consider. Are you willing to take it for
02:28:06
the rest of your life?
02:28:07
>> There was a a New York Times piece where
02:28:09
they looked at a lady called Stacy
02:28:10
Canterbury. She had lost 50 pounds on
02:28:13
one of the GLP ones that you mentioned,
02:28:15
reaching her peak goal weight. And after
02:28:17
stopping the drug due to insurance
02:28:18
issues, she regained 20 pounds back
02:28:21
straight away in a month. Interestingly,
02:28:23
she described the return of hunger not
02:28:24
as a gradual increase, but as a
02:28:27
ferocious, anim animalistic urge to eat.
02:28:31
That was far more intense than before
02:28:33
she ever started the medication. And the
02:28:36
New York Times did a big piece about
02:28:37
that because one of the things that I've
02:28:39
come to learn is that there's no free
02:28:40
lunch in life. No pun intended.
02:28:42
>> There's no free lunch. There's no free
02:28:43
biological lunch. It's it's true. Um
02:28:46
yeah, people's appetite, that's why I
02:28:47
said it comes back with the vengeance
02:28:49
because it seems to be the case where
02:28:50
your body's like it hasn't been hungry.
02:28:52
And it's like, wait a minute, I've been
02:28:54
starving for so long. I need to eat.
02:28:56
Right? So it's kind of like feed me. And
02:28:58
that's that's obviously something to
02:29:00
consider. So the question is, well, what
02:29:02
happens if you're on these drugs long
02:29:04
term? And you know, we've got these
02:29:06
drugs early early versions of them have
02:29:09
been around. They they also help treat
02:29:10
type two diabetes, right? That's part of
02:29:12
like they where they first came from.
02:29:14
They've been around a while. We do have
02:29:15
some data. Mostly the data is positive
02:29:18
because people are losing a lot of
02:29:19
weight and that is what's putting them
02:29:21
at a high risk for these diseases. And
02:29:23
so when you lose that weight, it what
02:29:25
ends up happening is your disease risk
02:29:26
for all these diseases goes down, right?
02:29:29
So it's hard to uncouple weight loss
02:29:31
from what the drug's doing itself. But
02:29:34
there are side effects in addition to
02:29:36
that, right? Nausea, GI upset, all that
02:29:38
stuff. Maybe temporary. Some people it
02:29:40
kind of sticks around. Some other
02:29:43
effects I think that are are that people
02:29:45
are a little more concerned about are
02:29:47
the um muscle loss and bone loss. That's
02:29:50
a big one. And that is probably
02:29:52
something coming from just rapid weight
02:29:55
loss and and not eating enough food and
02:29:57
not resistance training. So when you're
02:29:59
when you're largely fasting throughout
02:30:02
the day, if you're not getting enough
02:30:03
protein, then your muscle is not going
02:30:05
to have amino acids to help, you know,
02:30:07
basically keep growing. And not only
02:30:09
keep growing, not use its own amino acid
02:30:11
reserve for making protein, right? So
02:30:13
you break down muscle. In fact, there's
02:30:15
weight loss studies showing that in any
02:30:16
weight loss diet, you know, if you're
02:30:19
not eating enough protein and you're not
02:30:20
resistance training, up to 40% of your
02:30:22
weight can come from muscle weight loss
02:30:24
that you're losing. I should say lean
02:30:26
mass, including muscle. So that's a
02:30:28
little different, but it's it's a big
02:30:30
percent, right? And so you're talking
02:30:32
about losing a lot of muscle as well.
02:30:34
And that is something that happens with
02:30:35
these drugs. If people are training,
02:30:38
it's really helps. If they're resistance
02:30:40
training, it's really helping because
02:30:41
that's a signal to to your muscle to
02:30:44
grow muscle. It's a mechanical force
02:30:45
that helps you grow muscle, right?
02:30:47
That's something to consider. Bone loss
02:30:48
is another one. You can also lose bone
02:30:51
from rapid rapid weight loss. I don't
02:30:54
know if there's an independent like
02:30:56
GLP-1 receptors that are on bone doing
02:30:58
something directly there yet to be
02:31:01
uncovered. I think we don't really know
02:31:04
why bone loss occurs. It's thought maybe
02:31:06
it's just the weight loss, but like I
02:31:08
said, maybe there's something that we
02:31:10
don't understand yet. Kidney cancer is
02:31:12
another one. It seems like there's an
02:31:14
increased signal for kidney cancer.
02:31:15
Don't know why that is. Needs to be
02:31:17
studied. There's a blackbox warning on
02:31:20
them for thyroid cancer increase. that's
02:31:23
never really been shown in human
02:31:25
studies. It all comes from animal data,
02:31:27
but it's there nonetheless. Something to
02:31:29
consider
02:31:29
>> and it's very early. So, I feel like
02:31:31
we're going to have a conversation in 5
02:31:33
years time when there's more understood
02:31:36
about these compounds.
02:31:37
>> Well, the the thing that worries me is
02:31:39
that, you know, okay, you have the
02:31:41
person who's 300 lb and like they have
02:31:43
to get down like like that's really
02:31:45
unhealthy, right? It's that can really
02:31:47
be a gamecher for them. But now what
02:31:50
we're seeing is Hollywood. We're seeing
02:31:53
just just your average moms. They're
02:31:56
like, "I want to lose 10 pounds, but I
02:31:58
want it to be easy." Right? They're 10
02:32:00
or 15 pounds, whatever. And they're
02:32:02
going to these JLP1s.
02:32:04
And the question is, I don't know that
02:32:07
we have data showing it's actually
02:32:08
beneficial in that population because
02:32:10
they're already pretty pretty lean and
02:32:13
they're just wanting to look a little
02:32:15
bit better. And we don't really know. We
02:32:17
don't really know if it's beneficial. We
02:32:19
know that losing weight's beneficial for
02:32:20
sure and that's what these drugs are
02:32:22
doing. You're losing a lot of weight
02:32:24
rapidly. The other thing is gallstones.
02:32:26
Um you're getting the increased risk of
02:32:28
gallstones, right? Some people's
02:32:30
gallbladder has to be removed.
02:32:31
>> What about like anorexia and stuff like
02:32:33
that? Cuz I've got a couple of friends
02:32:34
who who are on the pen and they have
02:32:38
they have dropped weight at a speed that
02:32:41
has blown my mind. And part of me is
02:32:44
going stop like stop here. You know, I'm
02:32:46
thinking like I'm thinking, gosh, does
02:32:47
this just keep going down and down and
02:32:49
down and down and down?
02:32:51
>> I don't Yeah, I mean, I don't think it
02:32:53
keeps going down and down and down and
02:32:54
down generally. I think you kind of
02:32:56
stay. You hit a certain point and stay
02:32:58
>> if the dose remains the same.
02:32:59
>> If the dose remains the same. And I
02:33:01
think that people that are already kind
02:33:02
of like at a certain healthy weight
02:33:05
should taper down the dose too, right?
02:33:08
>> Um, and that's also been shown to help
02:33:09
at least with weight regain too. you
02:33:11
want to stop and get off it, you have a
02:33:14
better chance of success if you taper
02:33:16
down the dose and and don't just full
02:33:18
stop, you know, get off of it. Um, it
02:33:20
seems like tapering down helps people at
02:33:22
least slow the weight regain where it's
02:33:23
not happening all of a sudden. Your body
02:33:25
kind of adjust. But I also want to
02:33:27
mention, you know, there are other ways
02:33:30
that you can lose weight, right?
02:33:32
Intermittent fasting. Intermittent
02:33:34
fasting is so on the lowest dose of some
02:33:37
of these drugs like ozic for example if
02:33:40
you're on the lowest dose you can
02:33:41
achieve a similar amount of weight loss
02:33:43
from intermittent fasting as you do from
02:33:46
that and it's not you know if it's five
02:33:48
five you know 5 to 10% body weight not
02:33:51
huge amount but you know for people that
02:33:53
don't need to you lose a huge amount
02:33:55
that's a good way to do it because
02:33:57
you're going to get the metabolic switch
02:33:59
you're going to get the ketosis you're
02:34:00
not going to have to worry about the
02:34:01
side effects you don't have to worry
02:34:02
about regaining the weight because guess
02:34:04
what? You're going to adapt. Your body
02:34:05
adapts. You get used to the fasting
02:34:07
becomes easier. So, I think that, you
02:34:10
know, it it depends on the population
02:34:11
that we're talking about here. Do I have
02:34:13
concerns? Yes, I do. I have concerns.
02:34:16
But do I also think some of these people
02:34:18
that are obese and would never lose that
02:34:20
weight? Is are are they getting a
02:34:22
benefit from these drugs? Absolutely. I
02:34:24
think they are. But it all comes down to
02:34:26
the population who's using them. And
02:34:28
right now, it's become so popular in
02:34:31
everyone. And there's so many people I
02:34:33
don't think need to use it to lose their
02:34:34
10 pounds. It's ridiculous.
02:34:37
>> People take the path of least resistance
02:34:38
though, don't they? And appears to be
02:34:40
the path of least resistance for many.
02:34:41
So, we shall see, I guess. Rhonda, we
02:34:44
have a closing tradition where the last
02:34:45
guest leaves a question for the next,
02:34:46
not knowing who they're leaving it for.
02:34:48
And the question left for you, I think,
02:34:49
is a great one. It is, what is a
02:34:51
purchase that you made that is less than
02:34:54
$100 that improved your quality of life
02:34:58
the most?
02:34:59
That was probably okay. I have two.
02:35:04
Um, I would say the omega-3 index test
02:35:08
that is measuring your omega-3 fatty
02:35:11
acid levels.
02:35:12
>> And you can get that at home or
02:35:13
>> you can order it online and get it at
02:35:15
home. And you do a little you do like a
02:35:17
little spot of blood. It's like a finger
02:35:18
prick blood spot spot. And
02:35:22
just knowing that you're not in that you
02:35:25
want to be 8% range. 8% range is the
02:35:28
5year increased life expectancy. It's
02:35:30
the, you know, 66% lower dementia risk.
02:35:34
I mean, it's really where you want to be
02:35:35
to to be the healthiest. And you might
02:35:39
you might be supplementing with an
02:35:40
omega-3 supplement that's not really
02:35:42
working and you won't know it unless you
02:35:43
do take that test. And I think it's one
02:35:45
of the the easiest ones that I've done.
02:35:48
>> And how did that improve your quality of
02:35:49
life or are you saying it um
02:35:51
>> helped you avoid a bad quality of life?
02:35:53
It's no, I think it's improving my
02:35:54
quality of life because it's it's it's
02:35:56
slowing it's slowing my aging. That's
02:35:58
been shown with omega-3. It's absolutely
02:36:00
slowing aging. I told you omega-3 was
02:36:02
the only supplement that was able to do
02:36:03
that. Um, even in the context of people
02:36:06
that were healthy and physically active.
02:36:07
I mean, this the Swiss these Swiss
02:36:09
people are healthy. It's like if they
02:36:10
did the study in the US, there's no way
02:36:12
88% of them would be physically active.
02:36:14
Not a chance, right? Um, yeah. So, it's
02:36:17
it's slowing the aging process and that
02:36:19
is exactly what I want to do. It's going
02:36:20
to help with peak span. It's going to
02:36:22
help with, you know, health span. It's
02:36:23
going to help with life lifespan as
02:36:24
well. So, and it's it's affordable. It's
02:36:26
less than 100 bucks.
02:36:28
>> And the second one,
02:36:29
>> the second one I think um the one that
02:36:31
really did improve my in quality was a
02:36:34
continuous glucose monitor.
02:36:35
>> Oh, I thought you were going to say
02:36:36
creatine. Okay. Continuous glucose
02:36:38
monitor. No, no, no. You can't go back
02:36:39
now.
02:36:40
>> Yeah, it did. It did because I realized
02:36:44
how important sleep was for my metabolic
02:36:46
health. I thought I was doing everything
02:36:47
right for metabolic health and and it
02:36:50
was it was knowing how not getting
02:36:53
enough sleep was affecting my glucose. I
02:36:55
never would have thought that. Never
02:36:56
would have known. And most people that
02:36:57
get the continuous gluc glucose monitors
02:37:00
never think about that either. They
02:37:01
think about the food they're eating.
02:37:03
They don't think about sleep.
02:37:04
>> And when you get that continuous glucose
02:37:05
monitor, what is it you're looking at to
02:37:07
figure out the connection with sleep?
02:37:09
You can look at first you can look at
02:37:11
your fasting blood glucose levels and
02:37:12
you can go online and for your age and
02:37:14
and gender and figure out what's a
02:37:15
normal range.
02:37:16
>> So that's when you haven't eaten.
02:37:18
>> Yes. Okay. First thing in the morning
02:37:20
and you have not eaten. That would be
02:37:21
the easiest thing to look at.
02:37:23
>> Mhm. And the second thing
02:37:26
>> Yes. The second thing would be to look
02:37:27
at after you eat a meal 30 minutes to an
02:37:30
hour later making sure that you're
02:37:31
clearing that glucose from your meal.
02:37:33
And if you're not seeing that peak come
02:37:35
down and clearing there's something
02:37:36
wrong. Uh,
02:37:39
okay. I might wear another one of those.
02:37:40
It's been a while and they're quite
02:37:41
cheap. You can get them for like $20 on
02:37:43
on the internet. Dr. Ronda, I think
02:37:45
people are going to want to continue to
02:37:47
learn from you. So, where should they go
02:37:49
to learn more from you?
02:37:51
>> I have a podcast called Found My
02:37:53
Fitness. It's on YouTube, Spotify, Apple
02:37:55
Podcast, everywhere you listen to
02:37:56
podcasts. That would be the the best
02:37:59
place. I have a website,
02:38:00
foundmyfitness.com. I have a wonderful
02:38:02
newsletter. Every week we put out
02:38:03
something. We put out one on that
02:38:04
Peakspan paper. We put out a newsletter
02:38:06
on updating the exercise guidelines. I
02:38:09
have a great team. We put out an email
02:38:10
newsletter that's free every single
02:38:12
week. And they're really good. They're
02:38:14
really good in-depth emails so people
02:38:16
can find me there. I'm on social media.
02:38:18
Rhonda Patrick found my fitness. That's
02:38:20
all my that's my my handle, my website
02:38:23
name, my podcast name.
02:38:24
>> I'll link it below for anyone as well
02:38:26
that um would like to go check out that
02:38:28
information. It'll all be in the
02:38:29
description below. I highly recommend. I
02:38:31
mean, I don't really need to tell people
02:38:33
how incredible you are. I think they've
02:38:34
just observed that. So I shant. Um I
02:38:37
shall. You are incredible.
02:38:39
>> Thank you.
02:38:39
>> Um so thank you so much for doing this.
02:38:41
I've learned so much and I've done so
02:38:42
many of these health conversations on
02:38:44
this show and it's almost at a point now
02:38:46
where I'm wondering if there's much more
02:38:47
that I've got to learn. But because I
02:38:48
think you stay at the very cutting edge
02:38:50
of the studies that are coming out and
02:38:51
you're so good at both articulating them
02:38:54
in a simple way that someone like me can
02:38:55
understand even though I can't
02:38:57
understand a lot of the literature as it
02:38:59
comes out of these sort of scientific
02:39:00
journals. I think that you, you know,
02:39:02
you're a person people do need to follow
02:39:04
um because the world and the scientific
02:39:07
understandings are always changing and
02:39:09
it's good to have someone who can
02:39:10
distill that down for you in a way that
02:39:12
is relevant, accessible, and
02:39:15
scientifically rigorous. And that's
02:39:17
exactly sort of the three terms that I
02:39:18
think of when I think of you. So, please
02:39:20
do continue to do the work you're doing
02:39:21
because it's teaching me so much. And by
02:39:23
way of that, it's meaning that I can
02:39:24
live a happier, healthier life. And I
02:39:26
appreciate you for that, Ronda.
02:39:27
>> I really appreciate that. Thank you so
02:39:29
much, Stephen. I love coming and having
02:39:30
discussions with you. They're fun.
02:39:31
>> Thank you. YouTube have this new crazy
02:39:33
algorithm where they know exactly what
02:39:35
video you would like to watch next based
02:39:37
on AI and all of your viewing behavior.
02:39:40
And the algorithm says that this video
02:39:42
is the perfect video for you. It's
02:39:45
different for everybody looking right
02:39:46
now. Check this video out and I bet you
02:39:48
you might love
