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